Muscle Chemistry Archive
Former UFC Champ Georges St-Pierre Shows Shredded Transformation at Age 40
Georges St-Pierre has gotten shredded in his post fight career.
Georges St-Pierre is looking absolutely shredded these days. The former UFC welterweight and middleweight champion recently revealed his new and improved physique. The most shocking part is that St-Pierre is looking in this kind of shape at age 40.
Georges St-Pierre was once known for dominating the opposition in the UFC. Now these days the former UFC welterweight and middleweight champion has been known for his roles in shows like The Falcon and The Winter Solider.
How do you say “you just messed with the wrong French guy” without actually saying it?
The combat sports athlete has become a full-fledged star at this point. But recently the former UFC champ has been in the news for another reason: his incredible physique.
Georges St-Pierre has always had an incredible physique. When he was dominating the UFC welterweight division, St-Pierre did so with a style and class all his own. He not only performed like a high level athlete, but he also looked the part as well. With an absolutely shredded physically form, St-Pierre sat atop the welterweight division and ruled things with an iron fist.
Georges St-Pierre then retired from competition on top or rather that’s what the MMA world thought. St-Pierre would eventually make his return to the octagon where he would take on then UFC middleweight champion Michael Bisping. In that bout St-Pierre would pack on a considerable amount of muscle to be able to contend with the bigger man.
It seems that Georges St-Pierre was able to hold on to the muscle he built for that fight. A recent photo of the former double champ shows St-Pierre in absolutely shredded condition as he’s stripped away layers of fat to reveal the muscle underneath.
Shredded Form
After cutting out processed food for few weeks, here’s my final result. War face # 2 ??
Georges St-Pierre is looking in top condition and is putting many young fighters to shame in physique alone. Could we eventually see the all-time great back in action again? Only time will tell.
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Managing Editor 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.
Mike O’Hearn Answers: Is A Bodybuilding Lifestyle Bad For Your Heart & Blood Pressure?
Mike O’Hearn and Vlad Yudin debate about heart heath advice from doctors within the bodybuilding lifestyle.
Mike O’Hearn is a bodybuilder with an incredible physique. But he’s also a bodybuilder who focuses just as much on health and longevity as he does on his outward physique. It’s certainly possible to have a sculpted massive physique but be incredible healthy under the hood. O’Hearn understands that and has dedicated his life to overall health. That’s why we asked O’Hearn his thoughts on heart health and blood pressure for bodybuilders. In our latest GI Exclusive, Mike O’Hearn breaks down why he thinks heavy weightlifting and bodybuilding is ultimately good for your heart and blood pressure.
Mike O’Hearn has seemingly accomplished the impossible. He maintains a mass monster physique without the use of PEDs. It’s so incredible that many believe he is lying and secretly uses steroids. It’s a strong believed rumor that has persisted for nearly O’Hearn’s entire career.
Regardless, it’s clear O’Hearn has been consistent in his claims of being all natural. Not only that – O’Hearn has always promoted healthy lifestyle choices within the world of bodybuilding. It’s surprisingly possible to build an impressive massive physique with unhealthy habits. Mike O’Hearn wants to have his cake and eat it too. An incredible physique and incredible long term health.
But is that fully possible when carrying mass monster levels of muscle? We asked this question to Mike O’Hearn, specifically in regards to heart health and blood pressure. Vlad Yudin states that he had a conversation with a cardiologist claiming that heavy weightlifting and massive muscle is ultimately bad for your heart in the long term. The reasoning behind this is two fold. On one hand, you are still carrying a massive amount of weight on your body. This is harder for the heart to pump blood through. On the other hand, the heart can actually grow like a muscle. Heavy weightlifting can increase hearts size (this is ultimately a bad thing).
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Watch our GI Exclusive segment with Mike O’Hearn above!
When asked about this, Mike O’Hearn had his own rebuttal. He recently visited a cardiologist for a routine check up. Not only is O’Hearn incredibly healthy for his age. He also discussed overall heart heath when it comes to heavy weightlifting. His conversation with a doctor revealed the opposite opinion. Lifting weights helps make the heart stronger. Mix that with a healthy diet and you avoid high blood pressure as well.
So what is the correct answer here? Two different doctors with two different opinions on bodybuilding and heart health. Mike O’Hearn chooses to then look at anecdotal evidence. O’Hearn looks back at pro bodybuilders from the golden era and what we know about their health now in their twilight years. According to O’Hearn, many of these older former bodybuilders are healthier and more able bodied than many people their age. This makes O’Hearn believe bodybuilding, when done correctly, is ultimately healthy for your heart.
Mike O’Hearn puts an important caveat on that statement. It’s very easy for a bodybuilder to abuse the techniques to make up an ultimately unhealthy lifestyle. Bodybuilders can eat crap to bulk up muscle. These “dirty” foods can lead to high blood pressure and ultimately heart problems. Heavy lifting can also go too far. Going hardcore each session in the short term does not look forward towards health in the long term.
O’Hearn also makes one more statement in regards to bodybuilding and heart health. Ultimately, there is a randomness to health as a whole. Some people smoke their whole lives but live to be 100. Some people are incredibly healthy-minded but die in their thirties. This doesn’t mean it’s not worth focusing on health – but it does mean that we shouldn’t accidentally assume coincidence is evidence of an actual statistical trend.
You can watch Mike O’Hearn go into full detail about bodybuilding, heart health, and blood pressure in our latest GI Exclusive interview above!
Nelson Montana New Podcast
With the success of his Tiktok account, I convinced Nelson to do a podcast. He will be turning them out about once a week. Here is his first one. Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was…
cbdMD Premium CBD Oil Tincture Review For Muscle & Recovery
CBD has the potential to significantly improve your muscle and recovery goals as an awesome supplement.
Product Overview
As athletes looking to build muscle and enhance recovery, finding a seriously effective supplement to assist us can be a make or break for all our gains and CBD is one such supplement to help us get there. The CBD industry is buzzing right now and has grown in popularity for its effective benefits and safety as a pain and recovery aid. As a supplement people can trust putting in their bodies, it is no wonder why so many have gravitated towards using CBD for the health, wellness, and fitness goals. CbdMD is a great company and their Premium CBD Oil Tincture is awesome for giving you a healthy dose of CBD to aid in any muscle and recovery goals.
Since CBD comes in many forms, it is important to figure out your preference. This supplement comes in forms like oils, capsules, gummies, vapes, topicals, and others, so as you can see, the choices may seem overwhelming. With so many companies trying to capitalize on this new growing industry, finding a high quality product may seem harder than it truly is. A company like cbdMD knows exactly what athletes need for muscle and recovery and what everyday folks need for pain and relief and their Premium CBD Oil Tincture is a prime supplement example of top tier CBD tincture.
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cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
cbdMD Premium CBD Oil Tincture Highlights
These Premium CBD Oil Tinctures deliver a superior Broad Spectrum CBD formula with natural MCT carrier oil to provide consistent quality that can support your everyday wellness. Jam packed with supporting cannabinoids and working with terpenes, this CBD oil offers you amazing benefits like supporting calmness, enhancing exercise performance, managing daily stress, and complimenting a healthy wellness routine.
CbdMD uses industrial hemp grown right in the United States that is third party tested in ISO-certified laboratories to ensure consistency and top quality. It is gluten-free, vegan, and non-THC with amazing flavors and many strengths depending on your preference. When looking for the right supplement for muscle and recovery, cbdMD oil tinctures are the way to go.
Ingredients
MCT Oil (1g)
MCT oil is derived from fat called medium-chain triglycerides which come from coconut or palm kernel oil. When combined with CBD into a supplement, it can allow for faster and better absorption of CBD so your body gets all the benefits quickly and effectively. MCT oil is also a great source of energy for the brain and pairs well with a high quality CBD (1).
Proprietary Hemp Extract Blend (50.5mg)
Naturally occurring phytocannabinoids (Cannabidiol, Cannabigerol, Cannabinol) are cannabinoids found in the cannabis plant. They are able to interact with our body’s natural systems via the endocannabinoid system which is essential for bodily homeostasis and maintaining a healthy response to internal and external factors. Benefits include relieving pain, reducing anxiety and depression, promoting better sleep, and supporting your immune system, among many others (2,3,4).
Other Ingredients
Natural Flavor
Type Of Application
Tincture
CBD Dosages
300mg, 750mg, 1,500mg, 3,000mg, 5,000mg, 7,500mg
Calories
10
Fat
1g
Flavors
Natural, Berry, Orange, Mint
Best Way To Take
Take 1 serving and place it under your tongue. Let it sit for a moment before swallowing.
Price, Flavors & Effectiveness
cbdMD Premium CBD Oil Tincture is a great CBD supplement designed to support all muscle and recovery needs. With 30 servings per bottle, 1 dropper (1mL) is a serving size to give you everything you want out of this CBD supplement. With four great flavors in Natural, Berry, Orange, and Mint, you can’t go wrong on the taste.
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USA-grown hemp and third party tested
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Premium priced option
Price: Range from $29.99 to $209.99
cbdMD Premium CBD Oil Tincture was Best Overall Tincture on our list of the Best CBD Supplements. Check it out here for more awesome CBD supplements!
Featured cbdMD Athlete
James “Flex” Lewis
Flex Lewis is an IFBB pro bodybuilder with an extensive bodybuilding career and cbdMD athlete. To help with his own muscle and recovery goals, Lewis relies on cbdMD to provide him with the best CBD supplements around in order to take full advantage of their awesome products. Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event. Looking to continue an accomplished career, Lewis continues to use cbdMD supplements to power him through to the end.
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cbdMD Premium CBD Oil Tincture is an awesome CBD supplement designed to support a number of benefits in a safe and effective way. With a Superior Broad Spectrum CBD formula, this supplement is jam packed with everything you want and need for muscle and recovery and can prove to be worthwhile in the long run. cbdMD is a company who understands the needs of athletes, fitness folks, and everyday people and works tirelessly to produce only the best CBD supplements. What you are really getting is a well-thought out and researched CBD tincture with awesome benefits, great flavors, and real safety and effectiveness. Try cbdMD Premium CBD Oil Tincture today and see what this can do for your muscle and recovery goals.
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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 cbdMD, Flex Lewis Instagram, and Envato
References
Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Fortier, Melanie; et al. (2018). “Ketogenic Medium Chain Triglycerides Increases Brain Energy Metabolism in Alzheimer’s Disease”. (source)
Baron, Eric P. (2018). “Medicinal Properties of Cannabinoids, Terpenes, and Flavonoids in Cannabis, and Benefits in Migraine, Headache, and Pain: An Update on Current Evidence and Cannabis Science”. (source)
Gulck, Thies; Moller, Birger Lindberg (2020). “Phytocannabinoids: Origins and Biosynthesis”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. N. M.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
4 Reasons Why The Clean-Reverse Lunge Will Perfect Your Legs
Beyond the squat.
We’ve touched a lot on how leg day is perhaps the most dreaded day in a bodybuilder’s workout schedule. It’s rough, it’s tough, and it can be draining if you’re training correctly. It’s a day that’s meant to separate the men from the boys and can be a truly taxing day on the body. But a bodybuilder doesn’t look at the hard days as something to avoid. Instead, a bodybuilder seeks out the tougher times and uses them as the key to making further improvements to their bodies.
The rule of thumb for leg day is that squats are the key exercise to getting your legs as powerful as possible. It’s a notion that rings true, that’s why everyone is adamant about including the king of exercises into a leg program. But if you want to make the kind of improvements you need to build superior size and definition in your legs, then squats can’t and won’t be the only exercise that’s integrated into your routine.
The Clean-Reverse Lunge is great exercise that can be extremely beneficial to giving you some great leg development. Besides adding variety to your exercise, this exercise can offer the user a number of great improvements to their physique, technique, and form.
So why should you start doing the clean-reverse lunge? Well here are four reasons that could convince you to add this exercise to your workout.
Fixes Imbalances
As a bodybuilder, symmetry is a very important aspect of creating an aesthetic physique. When performing certain exercises like the squat or barbell bench press, compound movements, imbalances can occur if one side is doing more work than the other. The clean-reverse lunge is great because it can fix those imbalances not only in the legs, but the core and upper back as well.
Strengthens Upper Back
Speaking of which, this exercise is also great for strengthening the upper quadrants of the back. By holding the bar in the clean or front squat position you engage your upper body tremendously with this movement. When performing the actual lunge, the time in which your body is under tension ultimately will require you to have good posture which improves overall upper body strength – including your lats and traps. The improved posture will also translate to improving your deadlifts as well.
Strengthens Core
The exercise can also be great for improving your core strength as well. While holding the barbell in the clean or front squat position, your abs will be getting a phenomenal workout. For the same reasons that make the squat such an awesome exercise, the clean-reverse lunge is an exercise that targets multiple muscle groups, not only improving your legs, but the entire body as well.
Knee Friendly
For many people who resent leg day the biggest complaint is that the workouts that they’re performing are killing their knee joints. It’s hard to get through a rough exercise if your knees are racked with pain. The movement of the clean-reverse lunge allows for the shins to remain vertical which takes a great deal of stress off of the knees. It’s an exercise that promotes quad development, but not at the costs of destroying your knees.
Are you a fan of the clean-reverse lunge? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Build Up Your Abs With This Core Thrashing Circuit
How To Build Your Abs Using A Core Circuit.
If your training goals consist of building solid slabs of muscle while chiseling away at unwanted body fat in the process, the use of high intensity bouts of conditioning needs to be an absolute cornerstone in your aesthetics programming. This is especially true for tightening your core.
While there are too many types of conditioning methods circulating the industry to keep track of, one attribute that many lack is intensity. Want to get the most out of your conditioning? Try getting after it when your body and mind are close to the point of absolute exhaustion at the tail end of a training session. This is where real gains are made, and the real athletes are separated from the soft pretenders.
Not only will maximally exerted conditioning sessions skyrocket your metabolic rate, they will help you achieve a higher level of testicular fortitude in the process, building a foundation of pride and accomplishment that follows you through whatever path you choose to follow.
LOADED CARRIES
There is no doubt that the traditional farmers carry is a great way to teach and develop proper shoulder and trunk alignment under some heavy ass loads that require concentrated effort to move, let alone execute with pristine form. While the staple carry will always have its place in conditioning programming, slight variations of the loaded carry can help emphasize a movement pattern of muscle group being trained through the addition of direct and muscle specific conditioning.
If you want to be absolutely sure to thrash your shoulders, core and hips simultaneously while squeezing every available ounce energy out of your body, putting the final nail in your training day coffin, the cross body carry (CBC) is a powerful variation of the loaded carry.
Performing the cross body carry paired with the static push up hold has the ability to generate a huge amount of metabolic stress through the shoulders and core, while increasing your heart rate and exertion to near maximal levels.
THE SUPERSET
Executing the cross body carry followed by a violently tensioned static push up hold at the tail end of your upper body emphasized training days will leave your shoulders trembling, your core on fire, and your eyes searching for the nearest garbage can in case your lunch is coming out for an encore appearance.
To see what you’re really made of, minimize rest periods while using near-maximal loads for the given time intervals. A good starting weight will be holding 75% of your body weight in the bottom hand and 50% in the hand positioned overhead. If this six-minute addition to your upper body-training day doesn’t leave you on the ground in sheer exhaustion by the last round, buck up and go heavier next session..
KETTLEBELL CROSS BODY CARRY
COACHING POINTS- CBC
Choose loads that are near maximal while still keeping your spine and shoulders in a neutral position at all times..
Use a slightly heavier load in the bottom hand- Challenge yourself! Start off with a load of 75% of your bodyweight in your bottom hand and 50% in your hand positioned overhead..
Assume a slow and steady walking speed that can be maintained throughout the set..
Shorten your stride length. Think one foot directly in front of the other keeping your feet well under your center of gravity..
Alternate the left and right hand positions for each set you complete. Do not switch your hand positions mid set while you are on the clock!
PUSH UP ISO-HOLD
COACHING POINTS- PUSH UP HOLD
Start in quadruped position and activate your core by maximally squeezing your abdominal wall and upper extremities..
Prep your shoulders by stabilizing your shoulder blades down and back, externally rotating the shoulder joint..
One leg at a time, step back and place feet at shoulder width apart while squeezing your body as hard as you possibly can to maximize full body tension..
Hold maximal tension in your glutes, core and shoulders simultaneously..
Maintain maximal tension for the duration of the hold, and remember, if you aren’t shaking you aren’t really generating that much tension..
PROGRAMMING
This conditioning superset is ideal for a tag on for any upper body emphasized training day. If you feel like you have a little fuel left to burn before shooting down that $8 gluten free smoothie of yours, grab some KB’s and get after it. The first time through, use the programming parameters below. From there, it’s in your hands! Get as crazy as your body, or mind, will allow!
1A KB CROSS BODY CARRY 6 sets / 20 seconds / 10 seconds rest
1B PUSH-UP ISO-HOLD 6 sets / 20 seconds / 10 seconds rest
*Note that for the CBC, each set will alternate arms in the up and down position. Ex. set 1 right arm up, left arm down to the side, set 2 left arm up, right arm down to the side
Dr. John Rusin is not your run-of-the-mill physical therapist. His innovative vision and knowledge brings together high-performance strength and hypertrophy programming with cutting-edge, pain-free training methodology. With more than a decade of elite level training experience and advanced degrees in both exercise science and physical therapy, Dr. Rusin develops performance, regeneration, and aesthetics programs for some of the world’s best power athletes, NFL and MLB athletes, Gold-Medal Olympians, competitive powerlifters and bodybuilders.
Top-rated Weight Lifting Belts On Amazon in 2021
Independent research conducted by our team has revealed that Amazon has some of the best weight lifting belts in 2021. We have tested some of these items so our list of belts is dependable. There are several factors one needs to consider before buying a lifting belt and our criteria are based on those factors.
They include:
Stability.
Comfort.
Toughness.
First off, what role do lifting belts play in weight lifting? Well, the primary role of the belts is to prevent injury that results from lifting heavier weights. If you were to lift a weight about your weight without a belt, chances are that your spinal discs will be compressed too much and get injured. A lifting belt reduces the compressive forces that act on your spinal discs, thus protecting against injury. Additionally, the belt gives the lifter stability by ensuring that the center of gravity does not shift while lifting a heavy load.
Bodybuilders develop injuries as a result of poor lifting, which entails lifting too much heavier weights, lifting quickly, or lifting at the wrong angle. All these mistakes have one effect on the lifter’s body; putting intense stress on the lower back. Although a belt may not help much in the case of lifting super heavy loads, it comes in handy when you lift quickly and lifting at the wrong angle.
Related Article:: 10 Best Suspension Training Kits: Your Easy Buying Guide
All lifting belts serve the same purpose, but effectiveness varies with design and quality. Here are some of the best weight lifting belts on Amazon in 2021.
ProFitness Genuine Leather Workout Belt
It comes first on our list because of the quality and stability it offers when lifting. ProFitness workout belt gives adequate support when doing exercises such as squats, deadlifts, cross-training, and more. Made with genuine, tough leather, this belt will guarantee you many years of service without showing a single sign of wearing out. The belt’s improved form and technique are also worth noting. In addition to preventing injuries, ProFitness also helps maintain strength and stability in every set. If you’re looking to have a strong back, this belt will ultimately take you there since it helps sustain strong abdominals and build core muscles.
> > ProFitness Genuine Leather Workout Belt Dark Iron Fitness Lifting Belt Harbinger Women’s Weightlifting Belt RDX Weightlifting Belt DMoose Fitness Dip Belt Schiek Sports Model Weight lifting Belt Valeo 4-Inch Weight Lifting Belts Dip Weight Lifting Belt with Chain Inzer Advance Designs Forever Lever Belt
Top 20 Heavy Weight Equipment for Powerlifting on Amazon
Powerlifting is no easy task especially if you’re ill-equipped. For the longest time now Amazon has become a powerhouse when it comes to powerlifting equipment. You will not only get quality equipment but you also be sure to find one that is aesthetically fit for the job. We are always indebted to provide bodybuilders with the ultimate list of amazon products to serve all their needs. It is important to note that our list is based on the user experience, specifically on the product’s review section. Here are the top 20 heavy equipment for powerlifting you can find on Amazon.
1. Hulkfit Olympic 2-Inch Hex Weight Lifting Trap Bar
This trap bar is expertly designed to fit a standard 2-inch belt on a 1.97-inch load diameter. The product comes in two designs-open and regular to serve all your powerlifting needs. Also, the bar has a capacity of more than 1000 pounds; thanks to the heavy-duty steel material sit is made from.
> > Hulkfit Trap Bar Raydem Resistance Bands Synergee Farmer Walk Handles Self-locking Weightlifting Belt Adidas Men’s HVC Wrestling Shoe Iron Chest Master Push-up Machine 7mm Thick Knee Sleeves Sling Shot Mark Bell Elbow Sleeves YoungLA Men’s Running Shorts Marcy Flat Weight Bench HarderWill Deadlift Jack Alternative ASIMASN Pull-Up Bands Fat Gripz Pro Cap 7-Feet Olympic Bar I WILL AESTHETICS Weight Lifting Hooks Powerlix Elbow Brace Compression Support Mava Sports Knee Wrap Powerlifting Belt/ Weight Lifting Belt Xonyicof Fitness Dip Belt Whatafit Pull Up Assist
Anterior Pelvic Tilt Fix for Bodybuilders
There have been many instances of pelvic tilt among people with poor sitting positions or those who sit for many hours. Research has shown that most people with this problem are either office workers or people who spend hours playing computer games, but it also affects bodybuilders. The condition manifests itself in later stages when it starts affecting several aspects of a person’s life, but is barely noticeable when it starts setting in. The anterior pelvic tilt colloquially referred to as APT, is characterized by an inward curving of the pelvic bone. The person may also show signs of a protruding abdomen. Anterior pelvic is related to two other pelvic conditions-posterior pelvic tilt and lateral pelvic tilt. Although not very common, these two other pelvic tilts affect the way a person walks, kicks, or runs.
Scientifically, anterior pelvic tilt occurs when there is a slight dislocation or shortening of the pelvis such that the front and back regions of the pelvis are not aligned. That means the person’s walking or running will be affected. Additionally, the person may develop weak abdominal muscles and glutes if the condition is not fixed in its early stages. Some people with a pelvic tilt have also reported pain in the lower back, knees, and legs. The anterior pelvic tilt is also linked to involuntary hip and knee movement. That is not to mention the obvious sign- improper posture.
Anterior Pelvic Tilt Test
How does one whether they have an anterior pelvic tilt or not? Well, you may not notice it through posture until sometime later. However, several scientific tests have been proposed, one of them being the Thomas Test. Here is how to conduct the test:
Lie on your back, on a sturdy stable, with your legs hanging off the table.
Raise your left leg and put it on the table, hold it still with your hand.
Pull the leg towards your chest slowly until it touches it.
Check if the back of the other leg is resting on the table.
Repeat the procedure with the other leg.
If you have a pelvic tilt, the back of the leg hanging off the stable will be slightly lift off it. You will notice that you have to shift to keep it from lifting off the stable. A person with a normal pelvic will not have trouble keeping the leg rested until you release the other.
Anterior Pelvic Tilt Fixes
There are several ways you can fix a pelvic tilt without necessarily undergoing surgery. Most of these fixes are done with physical exercises. However, you need to be careful with the type/intensity of the exercise if you have back pain. You don’t want to make the pain worse by doing strenuous exercises which you think will give quick results. Strengthening the muscles will not always fix a pelvic tilt, strengthening the posterior pelvic tilt does. There are a couple of ways you can use to achieve this.
Must Read:: Training Template by Lift Run Bang
1. Press Your Back Against the Ground
The first step in fixing a pelvic tilt is practicing to press your back against the ground. People with a severe tilt will not find this easy, so it will take a lot of exercises to finally push your back against the ground. To achieve this easily, you need to lie your back on a sturdy surface that is soft enough for you. Now fold your legs at the knee and straighten your hands on the sides. Remain in that position for as long as you can.
2. Contract your Glutes While Standing
Squeezing your glutes will make your posture appear a bit more natural from some angles. Stand with your feet together and keep your hands relaxed at the sides. Now push your hips down and back as you stretch your hands in front of you. Go as low as you can and only stop when your back starts to hurt. Take a rest for 30 seconds and repeat the procedure. You can do five to 10 rounds every day to master it fully.
3. Avoid Sleeping on Your Stomach
It has been found that sleeping on your stomach will likely extend your front pelvis. It is even worse if you support your head with your hands or pillow. But sleeping on your back does not only make you comfortable but will also ensure you don’t develop a pelvic tilt. You may feel comfortable sleeping with your stomach you must not make it a habit. If you have to, then don’t do so for long hours. Start sleeping on your side and transition to your back and you will master it with time.
Must Read:: The Importance of Sleep for Bodybuilders
4. Perform More Hamstring Exercises
These exercises are meant to stretch muscles found in your lower back. The exercises may not necessarily make APT go away but they’ll ensure you have a painless back, even with the condition. Additionally, hamstring exercises ensure your muscles don’t lose their flexibility when you assume the same posture for long. Here is how to perform a simple hamstring exercise:
Look for a standard-height table.
Sit on it and straighten your back.
Stretch one leg forward and support it at the back of the knee with your hand. Hold in that apposition for 30 seconds.
Repeat with the other leg.
Do 10 to 15 sets every day.
5. Half-Kneeling Stretches.
Half-kneeling stretches will not only increase the flexibility of your hip joints but will also strengthen lower back muscles. Additionally, the stretches are ideal for people with anterior pelvic tilt because you allow your back to move according to the knee’s movement. Here is how to perform a simple half-knee stretch:
Go down on your knees.
Straighten your back.
Lunge with one leg as the other rests on the floor.
Tighten your abdominal muscles as you squeeze your glutes.
Move your pelvis forward until you feel the stress.
Rest for 30 seconds and repeat with the other leg lunged.
Do 10 to 15 sets of the exercise every day.
6. Roll the Foam
Foam rolling is one of the most popular exercises in our gyms. Little do most people know it can be used to fix several physical conditions. Rolling the form on your entire back will not only relax the back muscles but can also fix anterior pelvic tilt. To perform the exercise, find foam and lie on your back, your hands hanging freely, and your feet on the flow. Slowly roll the foam from the middle–back to the lower back for as long as you’re comfortable.
7. Rear Leg Raise Exercises
Weak heap and abdominal muscles are some of the symptoms of anterior pelvic tilt. Rear leg raise exercises help tighten these groups of muscles, thus helping you improve your stability. The exercises may be a little strenuous but you don’t have to do them intensely. Follow this procedure to perform them.
Start by getting to all fours on an exercise mat or carpet.
Take a deep breath and exhale, squeezing your stomach muscles in the process.
Take the back of your right knee with the right hand, then tilt towards the left.
Slowly pull the leg forward until you feel the tension.
Repeat with the left leg.
As you perform the exercises, make sure to remain in the position for 20 seconds. Also, take 30 second rests between rounds to avoid getting fatigued quickly. You can do 5 sets of these exercises every day.
8. Simple Squats
Squats are a great way of exercising but they can also help with APT. There is nothing much to explain about squats because almost everyone has done it at some point. But people with this condition could not be in a position to do them right, so we will explain.
Stand upright with your legs slightly apart.
Stretch your hands forward, perpendicular to your body.
Slowly push your hips back and down until feeling the tension.
Remain in that position for 15 seconds.
Rest for 10 seconds and go again.
Make sure you do the squats frequently to realize results. Most importantly, only do rounds you can manage to avoid putting a strain on your lower back.
9. Hip Muscle Flexing Stretches
These exercises are meant to strengthen the hip muscles but can also help with lower back pain. However, you have to be careful not to put too much strain on that region because it could weaken it further. The exercises are simple but you need to do them consistently however easy they may seem.
Stand upright and stretch your hands outwards.
Put your right leg forward and make sure the knee makes a right angle.
Move your body forward towards the knelt knee and tighten stomach muscles.
Keep moving until you feel the tension.
Remain in that position for 15 seconds.
Change to the left leg and repeat the procedure.
Do 10 to 15 sets.
Related Article:: Get Rid of Stretch Marks During the Steroid Cycle or Post Steroid Cycle?
When to See a Doctor?
Anterior pelvic tilt can interfere with many aspects of your life if it goes unchecked for long. For instance, the condition could rob you of your favorite sport. Additionally, most people who develop a pelvic tilt at later stages of their lives tend to lose their confidence. If the condition happens to reach that far, then it about time you booked an appointment with a doctor. The doctor may not necessarily recommend surgery but they will help you choose exercises that are most appropriate for your condition. That will help you avoid extreme exercises that will do more harm than good to you.
Overall
It is important to know that anterior pelvic tilt is not a disability but a severe case that may affect a person’s life significantly. Luckily, the exercises discussed above can help you manage its more severe symptoms such as the back, knee, and hip pain. The exercises will also prevent the weakening of the stomach and hip muscles which are caused by APT.
Brutal Force SBULK: The Ultimate Testosterone Booster
Testosterone is a very important hormone in both men and women, although men tend to have higher levels than women. Even so, both genders can boost their naturally-occurring testosterone level significantly by using dietary supplements containing synthesized testosterone. Bodybuilders have a lot to gain from taking testosterone boosters given the nature of their career. Brutal Force SBULK is a steroid booster that has been tried and tested when it comes to muscle growth. Additionally, the hormone gives you immense energy to lift heavier weights and perform extreme workouts you wouldn’t do with other products. It also boosts sex drive, helps get rid of excess fat without losing fat, among many benefits. So, should you know about SBULK?
Brutal Force SBULK – Overview
SBULK is a top-rated testosterone booster that is different from your regular supplements in many ways. It is primarily made from natural ingredients with the potential to increase your testosterone levels significantly. The product is exclusively meant for people who want to surpass their natural capabilities at the gym, specifically bodybuilders. However, this supplement can also be used by athletes from other sports. SBULK has gained popularity due to its ability to show impressive results within just a few days. It comes in tablets that can be swallowed with water, chewed, or crushed and mixed with your favorite drink.
What SBULK Does for You?
SBULK comes with monumental benefits that befit every bodybuilder; whether you’re a beginner or pro. Below are some of the things you should expect once you start taking the supplement.
1. Build Lean Muscle – with SBULK
SBULK helps sculpt your body by providing you with the necessary lean muscle. Bodybuilders who rely on physical workouts only to build lean muscle will confirm to you that it leaves them disadvantaged. Supplements like SBULK are essential in ensuring you can control weights that appear bigger than your size. Additionally, the hormone, which comes in capsules increases muscular energy by more than 50%, thus allowing you to perform intense exercises for long.
2. Burn Excess Fat While Retaining Muscle
More often one loses muscle while trying to get rid of excess fat. That is what happens when you use mediocre, unnatural supplements. With SBULK, you will burn all the fat that is preventing you from getting lean muscle without losing existing muscle. That is because supplement allows you to increase the intensity of your cardio exercises without putting a strain on your muscles. You don’t have to cut too many calories in the diet to lose fat. Just take SBULK regularly and accompany it with strength exercise, then see how that works out for you.
Related Article:: Effective Techniques to Burn Body Fat and Maintain Muscle Mass
3. Recover Faster
There is nothing as frustrating as picking a nasty injury in the middle of a major contest or a few days to the contest. Your only chance of getting back to the competition on time is if you recover faster. Surgical or nonsurgical treatment is your only way out, but the former would normally keep you in bed longer than expected. SBULK has been proven to help athletes such as bodybuilders recover faster and resume their careers on time. However, you can combine it with medical treatment for quick, better results. You also need to take it regularly for the entire period to avoid losing gains made when you started.
4. Massive Energy
Bodybuilding is all about strength and energy. You may have a big body but you need the energy to make it useful. Additionally, you will need to recover your energy after an intense workout or contest. SBULK is made to help you recover lost energy faster than the normal rate. That means you’re going to increase the amount of time you work out, translating to better results. Most importantly, this supplement helps older people have energy comparable to that of a youth. So, if you miss your youthful years, be sure to have memories flashing back after using SBULK.
5. Builds Confidence
We only need a little confidence to do the things we have been afraid to do. If you have contemplating lifting a certain weight but fear of the unknown keeps creeping in, all you need is SBULK to overcome that fear. SBULK gives you immense confidence and self-esteem to push your limits as far as workouts are concerned. additionally, that confidence radiates to other areas of your life outside the gyms, including your social life. You should probably try this product if you think you’re an introvert. It might shock you to realize that you aren’t one after all.
6. Higher Sex Drive
Do you feel like you’re becoming a disappointment in the bedroom? Well, it is probably because your energy is draining faster than you can replace. It could be due to stress, sickness, or a poor feeding habit. All these factors can make your steroid levels drop drastically. If you’re looking for something to pump blood through your veins fast, then you need SBULK. Your body will process it much faster than it does other substances and all you’re left with is BRUTAL FORCE. Your sex life will never be the same again once you start including SBULK in your diet. The only thing you need to worry about is taking excess of it to impress your partner. Only take the recommended amount and everything will be just fine.
Must Read:: What Are The Best Drugs For Pro-Sexual Effects?
Why SBULK?
SBULK is not your ordinary testosterone booster. The product has been expertly manufactured to meet all your bodybuilding needs without causing harm to your body. Due to the massive energy gains associated with testosterone, small amounts of the hormone are produced by the body every day. However, because males can tolerate higher amounts of the hormone than females, the amounts produced by the male body can increase significantly depending on the activity they do. 6 milligrams of testosterone is enough for the average male, but believe it or not, that amount produces tremendous energy in males who are below 20 years. That is because their naturally-occurring testosterone is much higher than in older men.
Older males tend to produce less of the hormone as years go by and that is not enough to sustain the workouts they are used to. To correct this deficit, they are advised to take supplements that boost testosterone levels. They will then be able to carry out their usual activities, including workouts even though their bodies are aging. Apart from aging, some other factors such as stress can inhibit testosterone production. Behavioral factors like smoking and poor diet can cause the levels of testosterone to drop significantly in young males. So, whether you’re young or old, you may be forced to boost testosterone levels in your body at some point.
SBULK is your easiest way out if you need to boost your testosterone level for one reason or the other. The best thing about using this product is that you will experience radical changes/benefits in no time.
How Safe is SBULK?
As mentioned earlier, the product is made with natural ingredients that cause no harm to your body. Most importantly, the supplement’s composition is just right; meaning every ingredient has been made standard to create a balance. If you’re worried about nasty side effects, then worry no more because the formula is no different from your usual diet. But you shouldn’t worry about mild side effects in case they occur. Every new substance, including prescription drugs, causes your body to react. If you feel the effects are getting worse, then it means your body is allergic to one of the components and you should see your doctor immediately. Otherwise, SBULK is a safe product you should take without any doubts.
Is SBULK Legal?
The simple answer is yes. SBULK does not contain any illegal substances that will put you on the wrong side of the law. As mentioned earlier, severally, the supplement’s main components are all-natural substances. The manufacturer has steered clear of any substances that would jeopardize the integrity of the product. So, yes, SBULK is very legal.
Where to Purchase It SBULK?
SBULK is available in your favorite supplement store at a fair price. You can also order the product online and it will be delivered to your doorstep as soon as possible. However, you must be careful not to buy a counterfeit because of the obvious far-reaching consequences. Always ensure you’re getting the product from a recognized/established dealer.
Most importantly, consider purchasing directly from the manufacturer/supplier or their approved affiliates. We highly recommend buying from our shop since the product comes directly from the manufacturer.
Overall
Although it is relatively new in the market, SBULK is climbing the ladder quickly to become the most preferred testosterone booster in the market. Few such products come close to SBULK in helping bodybuilders get lean muscle, lose fat without losing muscle, recover from injury faster, and replace energy. Now that you know critical information about this product, why don’t you make haste and grab a pack while stock lasts? Feel free to ask questions about SBULK through the company’s official website (Brutalforce.com) and get all the answers you need.