Muscle Chemistry Archive
Victor Martinez: Hollywood Embraced Massive Muscle Only When They Ran Out Of Ideas
Victor Martinez reacts to Chris Hemsworth’s recent comments about being typecast because of his physique.
Chris Hemsworth recently made headlines by stating that he often gets overlooked for certain roles due to his impressive physique. Basically, he’s being typecast for action and comedy roles base more on his body than his acting ability. The intersection between massive muscle and movies have been a rollercoaster ever since Arnold Schwarzenegger burst onto the scene and became a star. In our latest GI Exclusive, pro bodybuilder Victor Martinez reacts to Chris Hemsworth’s recent statement and reflects on muscle in Hollywood.
For many bodybuilders, movies provided a first glimpse into seemingly impossible mass monster physiques. It inspired an entire generation to become professional bodybuilders. But muscle in Hollywood has risen and wained over the decades. Today we seem to be at an intersection. Superhero movies are bringing bigger physiques back after nearly a decade of slimmer more conditioned bodies.
However, a massive physique seems to still be seen as more of a gimmick. Something that gets headlines due to an impressive transformation. Or worse, something that typecasts certain actors into only action roles. Chris Hemsworth is an actor who spoke out about this recently.
During our new interview with Victor Martinez, we asked for his reaction to Chris Hemsworth’s statements. In some ways, massive muscle is back as a selling point in Hollywood. Actors like The Rock are garnering in millions of dollars. Hemsworth himself is likely doing financially very well after starring as Thor in multiple Marvel movies. Is this typecasting? Or just playing to the actor’s strengths?
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Check out our GI Exclusive segment with Victor Martinez above!
Victor Martinez thinks that Hollywood still sees massive muscle mostly as a gimmick. In fact, Martinez believes that the only reason Hollywood even hires massive muscular actors is due to the fact that big studios have run out of ideas.
“Hollywood embraced muscular physiques when they ran out of things to do and Marvel comics and DC took over,” Victor Martinez claims in our interview. He continues:
“That’s when they embraced it. But Hemsworth being Thor and getting too big, you know, like bodybuilders in the past like Arnold was. You get typecast. You become a bodyguard, you become a bad guy, you die in the first scene.”
While Victor Martinez doesn’t mention more about Arnold Schwarzenegger. In some ways, Hollywood had never embraced massive muscle the same way again after Schwarzenegger’s heyday. Predator comes to mind as a movie that combined so many massive physiques together. They weren’t villains. They were heroes. And they could all damn well act.
Even today in Hollywood, with 20 superhero movies releasing per year, there are very few physiques that match the kind of mass monster size seen in the 80s. Perhaps that is why actors like Chris Hemsworth feel typecast. Muscle is still seen as an oddity – even after so many years of it rising in popularity.
You can watch Victor Martinez go into more detail about Chris Hemsworth and muscle in Hollywood by watching our latest GI Exclusive interview segment above!
Guy Cisternino Explodes, Yells at Gym Members During Legday Training
Guy Cisternino exploded in anger during a recent training session.
Guy Cisternino has recently gone viral as he was caught yelling at gym patrons during his training. The video clip of the 212 bodybuilder has been making the rounds and many people have different opinions on the issue.
Bodybuilding at the highest levels requires a great deal of focus and dedication. You can not expect to be one of the best in the world and half ass your training. You have to be willing to push yourself to the limit. The intensity required in training is on a whole other level. It’s what veteran bodybuilder Guy Cisternino understands well.
During a recent legday training session, Guy Cisternino exploded in anger at two gym patrons. The reason for his explosive rage was due to the other gym goers breaking his concentration during his set. Cisternino confronted the two male patrons as the confrontation intensified.
Angry Moment at the Gym
WATCH THE END!!!Lift with purpose and passion! Not everyone is here for the same reason, but gym etiquette and respect these days with cell phones, people with camera crews, fucking around, only training hard when the cameras rolling, isnt training. Have a dam purpose, go there with your purpose to better yourself, the whole “if it’s not filmed, it didn’t happen” mentality is complete bullshit. Train hard, let your hard work show the results and success will follow.
It’s clear that Guy Cisternino was distracted by the actions of the patrons. What’s unclear is exactly what the two men were doing that was so egregious that Cisternino needed to confront them.
More to the Story
As it stands, Cisternino released a follow up video explaining the situation in detail. It’s a pretty long video, clocking in at one hour and twenty minutes. You can take a look at the full video below.
Clearing the air about the hack video!
Had a long conversation and not only that my man @davidmstrongg the kid involved in the incident and came on towards the end. Everyone who was pointing the finger thinking this was some out rage out of the blue, well I won’t say I’ll wait for the apologies but let’s see how many of y’all are real men/woman and can say that. And the dude Dave I got nothing but respect for that dude for coming on. Next time we’re at @destinationdallastexas him and I are getting a training session on camera #Quadro style! Remember don’t assume and there’s always 2 sides to every story.
What do you think about Guy Cisternino and this recent incident?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
The HGH Bubble Gut: What Causes Abdominal Distention In Bodybuilders?
The reason for abdominal distention and how bubble gut affects bodybuilders.
Anyone following professional bodybuilding will have noticed the recent trend of stomach distention in bodybuilders, particularly in recent history. The trend has become even more pronounced over the last 5 years, with images of Mr. Olympia contestants like Kai Greene, or current champion, Phil Heath, and even previous champions like Ronnie Coleman showing signs of excessive stomach distention despite having extremely low body fat.
Many spectators and fans have been left wondering what causes the appearance of a ‘bubble gut’ on these athletes and why has it become so common. Stomach distention has become known as a variety of names in bodybuilding circles as “HGH gut” or “insulin gut,” or more simply, “bodybuilder belly” and “muscle gut.” As these names suggest, the stomach distention in bodybuilders is believed to be caused by insulin and human growth hormone (HGH) abuse.
Let’s dive into HGH bubble gut and why bodybuilders are willing to go through this in order to achieve their desired results. Does the human drive to win outweigh the health consequences of something like bubble gut? We’ll check this out and see why this is such a big deal, especially for bodybuilders at the top of their game. We’ve all seen it, so let’s find out what it is, what causes it, and ways to prevent it to avoid that bloated, rounded physique.
Anatomy Of The Abdomen
The human abdomen can be broken down into 3 layers. There is the musculature including the rectus and tranverse abdominus and the internal and external obliques. These are of course essential for providing balance and stability during those massive lifts, while also popping out to give you an absolutely shredded aesthetic people will envy.
Then there is the fascia involved which is basically a casing for the muscles to sit in that offers protection and connects your skin to the tissue that is directly underneath it. But deeper is the extraperitoneal fat, omentum, and the actual organs inside the peritoneum. This is the real stuff we want to protect, but using HGH and other substances can greatly affect what we seek to so desperately keep healthy and intact.
What Is Abdominal Distention & Bubble Gut?
Abdominal distention occurs when substances, like air or fluid, accumulate in your abdomen and cause the expansion of your stomach to move past a normal level, being your waist. In bodybuilders, this is known as bubble gut, and it gives off the appearance that they have excess fat and heavy bloating around the gut (1). We’ve all seen it. Although they still have those six-pack abs popping through, the mid section is very much rounded out leaving us wondering just what is going on. Well, it is the effect of HGH and other substances bodybuilders use to get that extra leg up on the competition, and while it may seem to work, it certainly doesn’t look as good as a leaned out flat stomach.
Causes of Bubble Gut In Bodybuilders
When it comes down to it, knowing what causes bubble gut will prove to be important when looking to avoid it. Common causes of bubble gut include:
Human growth hormone (HGH) abuse: A common side effect is excessive growth of certain tissues and this can really make that stomach bulge pronounced.
Insulin abuse: Typically stacked with HGH, insulin can increase fat storage behind the stomach giving off that rounded look.
High Calorie & Carb Diets: Those on high calorie diets most likely have food staying in their stomach for longer periods of time. As for those with high carb diets, the increase in glycogen increases water retention and this can offer a bloated look.
HGH & Effect On The Abdomen
When combined with proper training, multiple supplements, and a diet that is extremely high in protein, the use of insulin and human growth hormone leads to considerable and significant increases in muscle mass (2). This causes not only an increase in mass in the rectus abdominis, or “the six pack” musculature itself, but also in the muscles that lie underneath it, including the muscular layer of the abdomen.
The combined growth of these muscles in turn causes the entire midsection to grow and eventually protrude, giving a ‘blocky’ appearance and contributing to stomach distention. Many bodybuilders also combine HGH, along with other substances, with insulin use – a practice known as “stacking” – which can further increase these effects.
Over time, insulin use can cause increased fat storage behind the abdomen, known as visceral fat contributing to the omentum, which can also contribute to a larger abdomen. With plenty of androgens and Insulin-like Growth Factor floating around in the circulation, internal organs can also be affected. They, like muscles, also have receptors for these hormones albeit in lower concentrations than skeletal muscle.
Why Bodybuilders Still Use HGH
Despite the unfortunate side effect of bubble gut, bodybuilders continue to use HGH and other substances. For many, the obvious choice would be to stop using such substances as they will only hurt in the long term. But with such a competitive mindset, it just isn’t that easy. What HGH use does is it will work to increase muscle mass, enhance bone density, promote better performance, and offer less body fat. Now, as a bodybuilder, that sounds pretty good.
The mindset around simply dealing with the repercussions in order to hold that Mr. Olympia trophy seems like a no brainer. But at the end of the day, bubble gut comes back to haunt many and using HGH and other substances to gain that extra edge is proving to be more detrimental than originally thought. Don’t let you hard work slip away with a rounded, bloated physique come competition day. The drive to win is great but getting there efficiently, safely, and in a healthy way is more important than just taking the victory as is.
How To Prevent Bubble Gut
Bubble gut is not necessarily one isolated problem, especially for those in the bodybuilding community. Let’s say you take HGH and insulin, but also are working with a high carb diet as you look to bulk up. Right there are three things potentially causing your bubble gut, so working in tandem to make those changes is important, especially as we seek to see some real changes that we want most (3). Some ways to avoid and prevent bubble gut are:
Limit HGH and insulin use: As you get closer to competition and performance time, start to taper off your use of these substances. Since they will continue to help you bulk as you get closer to competition time, you want to be shredded, not rounded. Work to limit the use and avoid gut distention.
Reduce carb intake: This seems like a relatively easy fix and will help you avoid bloating and bubble gut. Your intake of protein can be high, but just work to lower the carbs a bit. With higher protein intake, you will feel more full and work to boost that muscle growth anyway.
Try other forms of dieting: This may help your body adapt better to these sudden changes and something like intermittent fasting can greatly affect your ability to cut. By limiting your caloric intake and doing so safely, you give yourself the best chance at seeing those desired changes while doing so in a safe and healthy way.
Wrap Up
Abdominal distention, or bubble gut, is a wild phenomenon that makes us question just what is going on. But there is an easy answer and potential fix if a bodybuilder so chooses to partake. Using HGH and insulin, while matched by a high calorie or high carb diet, can simply cause problems that you just don’t want or need. That massive physique is already big enough and bubble gut can give off an appearance of stored fat or bloating that no bodybuilders wants. Looking at ways to change these habits can help you avoid bubble gut so you no longer deal with that rounded physique once competition time rolls around. On top of that, your overall health and wellness will greatly improve.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Malagelada, Juan R.; Accarino, Anna; Azpiroz, Fernando (2017). “Bloating and Abdominal Distention: Old Misconceptions and Current Knowledge”. (source)
Harvard Health Publishing (2018). “Growth hormone, athletic performance, and aging”. (source)
Lacy, Brian E.; Cangemi, David; Vazquez-Roque, Maria (2021). “Management of Chronic Abdominal Distention and Bloating”. (source)
Hell Raiser Training Will Pulverize Your Muscles Into A Pulp
Put your muscles through hell.
We’ve covered a lot of different training methods, all of them hardcore in their own right. The Hell Raiser Training program sounds like it could be one of the most brutal workout plans out there. If you haven’t heard of Hell Raiser Training then listen up. It’s a twelve week program meant to give you some massive muscle gains by putting you through some sweet, sweet torture.
The Gist
Invented by Tom Fuller, the idea behind the whole program is to push your muscles past their limits by performing a hell-centric rep. Yeah we know, you’re probably saying what the hell is a “hell-centric” rep. We’ll get to that in a moment. To begin with, you have to start by finding out what 80% of your 1 rep max weight is.
For example, if you normally max out with a 70 lb one rep curl – then you have to find 80% of that weight. You then perform curls with that 80% max weight (in this case 56 lbs) for 8 reps. This is when things begin to get interesting. After your regular reps you perform four additional reps. So what makes those extra 4 so special? Well, your training partner offers resistance by pulling down the weight you lift. You then slowly descend while your partner keeps light pressure for about five seconds.
The idea is to put your already burning muscles through that extra bit of torture. Fuller emphasizes that during the resistance phase that it is essential to allow for a steady descent on the way down. This way you’ll get the added burn. Once you’ve gotten through the first twelve weeks of training, Fuller suggests that you switch things up and perform the training every other week, incorporating different techniques in the interim for variety.
Day 1: Arms
• Close Grip Bench – 2 sets, 8 reps + 4 Hell-centric reps (HR)• One Arm Machine Triceps Ext – 2 sets, 8 reps + 4 HR• Lying DB Triceps Ext – 2 sets x 8 reps + 4 HR• Standing DB Curls – 2 sets x 8 reps + 4 HR• DB Preacher Curls – 2 sets x 8 reps + 4 HR• Reverse Curls – 2 sets x 8 reps + 4 HR• Forward and Reverse Wrist Curls – 2 sets x 8 reps + 4 HR
Day 2: Legs
• Leg Press – 2 sets x 8 reps + 4 HR• Leg Extension – 2 sets x 8 reps + 4 HR• Hack Squats – 2 sets x 8 reps + 4 HR• Hamstring Raises – 2 sets x 8 reps + 4 HR• Standing Leg Curls – 2 sets x 8 reps + 4 HR
Day 3: Rest
Day 4: Chest and Shoulders
• BB/Smith or DB Press – 2 sets x 8 reps + 4 HR• Incline Smith or DB Flyes – 2 sets x 8 reps + 4 HR• Pec Dec – 2 sets x 8 reps + 4 HR• DB or Smith Military Press – 2 sets x 8 reps + 4 HR• Side Laterals – 2 sets x 8 reps + 4 HR• Barbell Shrugs – 2 sets x 8 reps + 4 HR
Day 5: Back/Rear Delts/Calves
• Wide Grip Pull Ups – 2 sets x 8 reps + 4 HR• T-Bar – 2 sets x 8 reps + 4 HR• Narrow Grip Pull Downs – 2 sets x 8 reps + 4 HR• Reverse Pec Dec or Bent Laterals – 2 sets x 8 reps + 4 HR• Calf Extensions – 2 sets x 8 reps + 4 HR• Calf Raises – 2 sets x 8 reps + 4 HR
Day 6 & 7: More Rest & Relief
Have you done Hell Raiser Training before? Let us know your results in the comments below and be sure to follow us on Facebook and Twitter.
Master The Power Snatch and Watch Your Gains Skyrocket!
Developing Max Power
For many athletes and sportspeople, being powerful is absolutely crucial and can prove to be the difference between success and failure. This article will break down one of the greatest power-based exercises that can be performed for athletic development – the power snatch.
The Benefits of the Power Snatch
The power snatch is an exercise that is typically performed by Olympic weightlifters looking to improve their snatch performance. However, nowadays Olympic lifting is being performed more frequently by athletes from other sports as it is a method for increasing overall power output (1).
There are a number of specific benefits associated with the power snatch and therefore, for any individuals looking to improve power, it is worthwhile considering incorporating the power snatch into their training.
Bar Height
In the power snatch, it is not necessary to drop down into a squat in order to catch the bar. As a result of this, the bar must be pulled higher and with more power to allow it to be caught in a more upright position. Those who particularly struggle with final phase of the snatch or with the high pull will find this exercise to be of great benefit and it may improve their overall snatching ability.
Second and Third Pull Power
In a similar vein, the power snatch is an excellent developer of the second and third pull. The power snatch forces the lifter to pull maximally and “throw” the bar overhead. With a full snatch, dropping down quickly and deeply into a squat can compensate for a poor or inefficient pull.
Being capable of pulling powerfully and extending quickly through the hips will cause the bar to accelerate faster and facilitate a more efficient snatch (2). Therefore, practicing the power snatch regularly and improving one’s rate of force development will help to accelerate the bar to a greater extent and improve overall snatch performance.
Learning the Snatch
The snatch is a highly technical lift that takes time to learn properly – it is very important that time is taken and progress is gradual. Typically, coaches will start with the block or hang power snatch so that the individual can begin to learn the movement patterns and requirements for the snatch. Once this has been established, they can then be progressed to the floor. When pulling from the floor, a specific emphasis should be placed on developing both the 1st and 2nd pull (3).
The power snatch tends to be slightly easier to instruct than the full snatch due to the fact that the barbell can be caught in high and there is no need to drop into the overhead squat position. Once the power snatch has been perfected, then the overhead squat position can be taught through exercises. such as snatch balance, to gradually advance them to the point where they are eventually ready to perform a full snatch.
Snatching with Limited Mobility
Snatching with poor mobility is a recipe for disaster. Every single joint must be utilized during the snatch and must therefore be supple and be capable of moving through a great range of motion (4). For every serious lifter mobility should be a priority and should be worked on frequently.
However, for those who have restricted mobility, performing the power snatch is recommended. The full snatch is a lot more demanding on the joints as they are required to move through a larger range than the power snatch.
Increased Technical Training
For the Olympic Lifter, it’s unwise to practice heavy lifts with every session. With any type of physical training, it’s essential to program in a tapering period to allow for recovery.
Regularly performing technique-focused power snatches with moderate loads will not be overly taxing on the body and can therefore be performed very regularly without impacting the recovery process. Additionally, this may refine technique, enhance power and therefore improve one’s overall snatching ability.
How To Power Snatch
As mentioned, the power snatch differs from a full snatch in during the power snatch the bar is caught relatively high and a deep squat is not required. The full snatch involves driving the bar up and overhead but then rapidly dropping into a deep squat in order to catch the bar.
The main benefit of the power snatch is that, because the bar must be caught high, the lifter must generate maximal power in order to get the bar directly overhead and establish a strong and stable overhead position.
The following number of points run through how to appropriately and effectively complete a power snatch.
1) Assume the snatch position
Feet slightly wider than hips, toes pointed out, bar in close proximity to the shins, gripping the bar with straight arms and hands wider than shoulders. The way in which a lifter sets up is determined by their physical attributes and therefore, there is not a “universal” snatching position.
2) Perform a standard snatch pull (first, second and third pull)
This involves initially lifting the bar from the floor, bringing the bar up to the thighs, extending powerfully through the hips and pulling aggressively upward on the bar.
3) Catch the bar high
Look to “catch” the bar high and do not not allow it to push the body down into a deep squat – the lifter should not drop beyond parallel with the floor. Catching high will ensure that maximal power is produced during the pulls and lead to an efficient turnover and strong overhead position (5).
When performing a power snatch, it is essential that the lifter does not change anything about their snatch technique or adjust their mechanics to allow them to complete the lift. For example, a common error is to jump the legs out wide when catching the bar overhead to give them an advantage and prevent them from dropping too deep.
Adjusting movement patterns and mechanics for the power snatch may cause movement problems with the full snatch. Therefore, if movement begins to break down or inconsistencies begin to creep in with the power snatch, consider reducing the weight on the bar so that proper movement is restored.
Power Snatch Programming
Power snatches can be incorporated into many different training regimes but should only be included if it aligns with the individuals goals and targets. If a lifters goal is to improve their snatching ability, then it would make a great deal of sense to program in regular power snatches to improve their bar speed and pulling power.
It may be the case that an individual is already efficient at the power snatch, if this is the case, it would be worthwhile spending a greater amount of time on the full snatch to allow them to become more accustomed to handling heavier loads.
Testing a lifters one rep max can be beneficial for consequent programming to ensure that the correct weight and intensity are prescribed (6).
For developing bar speed and technique, it is recommended to perform 1-3 repetitions using 50-75% of the lifters full snatch 1 rep max.
For developing strength speed and for lighter training days, it is recommended to perform 1-2 repetitions using 70-85% of the lifters full snatch 1 rep max.
While improving the power snatch can certainly be beneficial, it should not be more important than improving the full snatch. Therefore, it is worthwhile assessing one’s full snatch regularly and look to pinpoint weak areas that can be improved.
Those who can power snatch a great deal of weight (more than 85% of their full snatch), may be stronger pullers already and therefore should focus more on the transition and getting under the bar quickly.
Conversely, those who can already rapidly drop under the bar and catch, may be better suited to concentrating on the power snatch for a period of time in order to develop their power generation and technique.
Final Word
There is no denying that the power snatch is one of the best exercises that can be performed for developing speed and power. Therefore, this exercise is highly recommended, not only for Olympic lifters, but also for athletes, sportspeople and lifters looking to develop their overall power.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Hackett, Daniel; Davies, Tim; Soomro, Najeebullah; Halaki, Mark (2016-7). “Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis”. British Journal of Sports Medicine. 50 (14): 865–872. doi:10.1136/bjsports-2015-094951. ISSN 1473-0480. PMID 26626268.
2-Hornsby, W. Guy; Gentles, Jeremy A.; MacDonald, Christopher J.; Mizuguchi, Satoshi; Ramsey, Michael W.; Stone, Michael H. (October 13, 2017). “Maximum Strength, Rate of Force Development, Jump Height, and Peak Power Alterations in Weightlifters across Five Months of Training”. Sports. 5 (4). doi:10.3390/sports5040078. ISSN 2075-4663. PMC 5969034. PMID 29910439.
3-Harbili, Erbil; Alptekin, Ahmet (May 1, 2014). “Comparative Kinematic Analysis of the Snatch Lifts in Elite Male Adolescent Weightlifters”. Journal of Sports Science & Medicine. 13 (2): 417–422. ISSN 1303-2968. PMC 3990899. PMID 24790499.
4-Gourgoulis, V.; Aggelousis, N.; Mavromatis, G.; Garas, A. (2000-8). “Three-dimensional kinematic analysis of the snatch of elite Greek weightlifters”. Journal of Sports Sciences. 18 (8): 643–652. doi:10.1080/02640410050082332. ISSN 0264-0414. PMID 10972413.
5-“Power Snatch Technique”. educ.jmu.edu.
6-Faigenbaum, Avery D.; McFarland, James E.; Herman, Robert; Naclerio, Fernando; Ratamess, Nicholas A.; Kang, Jie; Myer, Gregory D. (2012-2). “RELIABILITY OF THE ONE REPETITION-MAXIMUM POWER CLEAN TEST IN ADOLESCENT ATHLETES”. Journal of strength and conditioning research / National Strength & Conditioning Association. 26 (2): 432–437. doi:10.1519/JSC.0b013e318220db2c. ISSN 1064-8011. PMC 3561668. PMID 22233786.
Melle Mel: Dexter Jackson Should Have Won Mr. Olympia 2020
Melle Mel doesn’t believe any of the bodybuilders were vastly superior at the Olympia 2020 and that Dexter Jackson should have won
By and large, the Mr. Olympia 2020 was not a very controversial one. After many years of close calls and fans contradicting the judges’ decisions – this past Olympia was pretty straight forward. Most fans and experts agree that Big Ramy was the clear cut victor. And that’s exactly what the judges gave him. But hip hop artist and bodybuilding enthusiast Melle Mel doesn’t quite agree. He doesn’t think Big Ramy looked vastly superior to anyone else in the top 10 on that stage. In our latest GI Exclusive interview, Melle Mel explains why he believes Dexter Jackson should have won the Mr. Olympia 2020.
Most fans of bodybuilding didn’t argue with Big Ramy winning the Mr. Olympia 2020. By most accounts, it was clear that he was the superior athlete on stage. Melle Mel isn’t a man who falls in this category. In fact, he thinks that Big Ramy’s excellence was a bit overrated.
This isn’t to say that Big Ramy didn’t bring his A game. Far from it. In fact, Melle Mel believes that most of the bodybuilders in the top 10 had incredible physiques. His problem is that not one of them stood out from the other clearly. It was so close in his mind – that any of the top 10 could have been claimed champion and no one would have a problem with it.
With that in mind, Melle Mel believes that Dexter Jackson should have been claimed the champion of the Mr. Olympia 2021. He has two reasons for this belief. First, it was Dexter’s last show and sending him off with a victory would have been a nice bookend to his career. Second, his aesthetic represents the true goal of bodybuilding more than anyone else on stage. At least, that’s what Melle Mel believes.
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Check out our latest GI Exclusive segment with Melle Mel above!
Bodybuilders like Big Ramy, Brandon Curry, and even Phil Heath certainly have more mass than Dexter Jackson. But Melle Mel doesn’t see Men’s Open bodybuilding as a battle of mass. The goal is to bring in mass, conditioning, and aesthetic into a perfect package. He believes most bodybuilders today fall short on the aesthetic side of things. Everyone except for Dexter Jackson.
“How many of those guys gave a better body than Dex?” Melle Mel states in our interview. “They don’t. But they’ll [the judges] find reasons to not give it to Dex.”
Melle Mel goes on to explain how Dexter Jackson won the Mr. Olympia one time previously by beating Jay Cutler. And Jay Cutler became Mr. Olympia after defeating Ronnie Coleman. So if Dexter was able to be Cutler – how was he not able to beat Ronnie before Cutler became champion? In Melle Mel’s mind it’s because the judges didn’t want to give Dexter Jackson the victory.
Of course, it must be said that bodybuilder’s physiques change year after year. Just because Jay Cutler beat Ronnie Coleman one year (after Ronnie had already been slowly fading), doesn’t mean Cutler was the same quality years later when he lost to Dexter Jackson.
And that brings up the ultimate disconnect that can happen with bodybuilding fans, judges, and athletes. Bodybuilding is ultimately subjective. Even with a set of rules and standards. Even with images of past champions to give a benchmark for what excellence is – the mind’s eye sees what it wants to see. We all walk through life with different perspectives. It flavors our judgement.
So maybe Melle Mel is right. Maybe we’ve all bought into the size game and the narrative that Big Ramy was vastly superior at the Olympia 2020. Or perhaps Melle Mel is simply falling victim to his own subjective viewpoints. At the end of the day, it’s that kind of debate that can make the sport of bodybuilding so exciting and dramatic.
You can watch Melle Mel’s full thoughts on the Olympia 2020 in our latest GI Exclusive interview segment above!
10-Week Army Combat Fitness Test (ACFT) Plan
Army Combat Fitness Test (ACFT) Plan
You will be in for a rude shock if you still think combat fitness training is all about climbing hills with sandbags strapped to your back. Things changed since everyone else changed tune and started focusing on strength, stamina, and speed. The new Army Combat Fitness Test (ACFT) is not for the faint-hearted. You don’t stand a chance unless you are well prepared for it. Before you attend regular training at the barracks, you must prepare yourself physically and psychologically. Our 10-week AFCT plan is all you need to be on par with or even better than your comrades.
We will not lie to you with empty motivation; ACFT is all about hard work; there is no short cut. That is why we must always appreciate our armed forces, and they put a lot of effort into their training and real-time combat operations alike. Surprisingly, army combat fitness tests last a little over half an hour. However, many intense exercises take place within that period. The test happens in 6 parts over 8 – 12 weeks. The pieces of training take place in no particular order.
Related Article:: 5 Fitness Tips While Gyms Are Closed
Army Combat Fitness Test Order of Events
Test 1: Trap Bar Deadlift 3-Rep Max
The test usually competes with a hex bar, otherwise known as a trap bar. Each trainee has a maximum of 10 minutes to warm up on the deadlift before lifting it on a 3-prep max. The 10 minutes’ period is to allow you to increase the load and prepare to lift it. When the ACFT begins, you cannot raise the bar and drop it; you hold it there until the set is over. If you can’t hang up to the end, then you have failed the test. You are also required to kiss the ground between reps. After about 5 minutes of doing the deadlift test, you will have about 2 minutes to catch your breath before moving to the next test.
Test 2: Standing Power Throw
It involves throwing a medicine ball to a target behind you. You will start with a 10-lb. ball in hand. The next step is to perform a kettlebell swing before tossing the ball to a target. How far you throw the ball is a measure of your strength. Those who throw the ball the farthest have strong shoulders, glutes, and a powerful back. It also means their shoulder mobility is good. Usually, you are given one free throw for practice purposes, and then you take two official throws. They record your best distances to compare with those of other trainees.
Test 3: Hand Release Pushups
ACFT pushups have no room for cheating. You are not allowed to do knee pushups or incomplete pushups. Without strong shoulders and a chest with stamina, there is a little or no chance of you passing this test. Additionally, you must have excellent shoulder mobility to perform this exercise. The procedure involves hitting the ground with the length of your body with every rep; you then jump up, lifting your hands off the ground. Pass the test without any form of cheating, and you’re the next commando.
Test 4: Sprint-Drag-Carry (SDC)
The test is 50-meter laps timed event performed by soldiers. They are supposed to run 25 meters in each direction.
Lap 1 – The soldier starts by sprinting down, touching the line at the other end with your hand. They then race back to the starting point and cross the line.
Lap 2 – After crossing the starting line, you grab the straps attached to a 90 lb. sled and pull them until the sled crosses the 25-meter line. You then pull it back to the crossing line and make sure it crosses.
Lap 3 – The soldier then stays in a crouched position and do end-end side laterals. They should touch the 25-meter line with both hand and foot before they lateral back to the starting line, all this time facing the same direction.
Lap 4 – The soldier grabs two 40 lb. kettlebells and race with them to the 20-meter line and touch it with their foot. They then run back and make sure they cross the starting line.
Lap 5 – In this final lap, the soldier sprints to the other end and back, making sure they touch the 25-meter line with their hands and feet before running back to cross the starting line.
Test 5: Leg Tuck
Test five is a leg training exercise where the soldier combines half pull-up and knees-elbows while hanging from a bar. This particular exercise is not for the unfit, and many soldiers have a hard time completing it. If your weight is a bit too much, and you have not enough training, this exercise will stretch your limits. Make sure to shed any extra fat you may have to be able to pass this test. The leg tuck exercise typically depends on your core strength and a lot of experience with pull-ups.
The soldier has two minutes to complete several leg tucks. They are supposed to complete as many rounds as possible within two minutes. However, there is a lower limit as to how many legs tuck one can do. Strength, stamina, and speed are the most important things you need to complete as many legs folds as possible here.
Test 6: Two-Mile Run
The sixth and last test of ACFT is a 2-mile run by the soldiers through a chosen route. While this test may appear most effortless of all, you’ll be too exhausted from the other five tests to make it a piece of cake. That means only soldiers with unmatched strength and stamina will perform exceptionally in the 2-mile run. It is the reason all military runs happen after other forms of training to ensure the soldiers have the right energy for combat.
Essential Tips to Prepare for Army Combat Fitness Test
There is no big secret to passing the ACFT besides the regular fitness program. Here are a few tips to prevent you from getting it once you arrive at the training center.
Eat High-Protein Meals and Avoid Fat
ACFT is about strength, and you need the muscle to perform all exercises. Proteins help your body repair and recover after every workout. Additionally, it enables you to get leaner, which is very important for the leg tuck exercise. Even as you take high-protein foods, make sure they are low on fat. Too much fat will slow you down, and believe me, you wouldn’t want to come last in every test.
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Do 3 – 5 Hours of Exercises a Day
Although ACFT requires a minimum of 4 hours per week, you can do a minimum of three, and you’re good to go. Consistency and commitment is the most critical aspect of this training. Keep going even when the going gets tough. You can find motivation from many things, including finding a lifting partner. Most importantly, set short term but realistic goals for your training exercises. It will be much easier for you when the times come for real hardcore ACFT events.
Choose Your Supplements Wisely
Supplements are a double-edged sword; they can make or break you, as far as ACFT is concerned. Soldiers and other fitness enthusiasts fall short of optimal nutrition due to overdependence on protein supplements. The trick here is trying to maintain the balance. Furthermore, not all protein supplements are ideal for combat training, so you need to supplement wisely. Focus on quality, not quantity.
Have Enough Rest
Enough sleep helps your body recover and carry out self-repair. The recommended duration of a night’s sleep is eight hours. However, you can still have enough rest if you sleep for seven hours. Many people don’t know that sleep helps you get rid of extra fat. The energy your body needs to carry out its physiological functions when we are rest comes from fat breakdown. For this reason, the longer one sleeps, the more they shed extra fat.
Conclusion
If you think these exercises are too much, think again because they are more comfortable than most bodybuilding and fitness exercises. However, each ACFT exercise should achieve a particular goal, and it does. A soldier’s motto is learning through pain and suffering because there is no learning in battle; it’s a matter of life and death. The best thing about ACFT is that soldiers are given enough warmup time before doing the official exercises. That should prepare you physically and psychologically for the task ahead.
Overall
Additionally, there is a lot of motivation around you during the test, from watching your comrades do them. ACFT may be exaggerated out here, only to find that things are a bit easier on the ground. Similarly, you may be overconfident, only to get shocked by the intensity of the exercises.
You don’t have to be in the army to do ACFT exercises. Anyone can do it for their fitness and health development. Don’t be afraid to face the little pain and suffering every day because you build something better. Finally, for our men and women in uniform who put their life on the line every day to protect us from internal and external threats, we say thank you!
Horse Chestnut and Other Supplements to Get Rid of Water Retention
Get Rid of Water Retention and Swelling During a Steroid Cycle
Horse Chestnut, scientifically known as Aesculus hippocastanum, is a tree that has origins in the Balkan peninsular. An extract from the tree’s seeds is a supplement used by sportspeople, specifically bodybuilders for various health benefits. Horse chestnut’s primary benefit to a bodybuilder is that it helps eliminate water retention and swelling during a steroid cycle. Additionally, the extract improves vein health, thus reducing one developing a node after injury.
Scientists have been studying Aescin, the main component in Horse Chestnut, to see its potency in managing various health problems. Bodybuilders use Horse chestnuts and a few other supplements to help get rid of water and have anti-inflammatory properties. Water retention is a significant challenge for bodybuilders who want to attain lean muscle. Similarly, it is the main reason a protein cycle does not yield the desired results. On the other hand, inflammation can slow the recovery process and jeopardize your season if not managed on time. That is why bodybuilders and fitness enthusiasts must always try everything possible to overcome the two obstacles. Luckily for you, we have done an in-depth analysis on how you can use Horse Chestnut and other supplements to overcome these little problems.
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What Does Water Retention Do to A Bodybuilder?
Your body consists of 60% water, which helps you absorb minerals and eliminate waste. However, the body may fail to expel excess water, thus leading to water retention. Ordinarily, one gets out of this situation after a few days. But if the water retention results from an underlying health condition, it will go for weeks. Water retention is never good news to a bodybuilder for several reasons, especially if it goes beyond a week.
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How to Retain your Physique after Retiring from Bodybuilding
What happens when the god of muscle mass retires? The question is as hard for them as it is for you. Losing their celebrity status, which comes with endorsements and other financial benefits, is the first reality that hits them. Then they start wondering what they will do with the amount of time in their hands now that their schedule is relaxed. However, bodybuilders can always stay active even when their careers come to an end. Nothing will stop you from going to the gym as frequently as you want. Additionally, retired bodybuilders can embark on other bodybuilding careers like coaching to keep themselves busy.
Remaining active post-bodybuilding is one thing; retaining your physique is the other. Many retired bodybuilders are worried about how they will happen to their bodies when they stop training. What many of them don’t know is that they can retain their physique after retiring. However, there will be some noticeable changes because of aging.
Strive for Better Health Not an Attractive Body
There comes a time when all that matters is your health. By the time bodybuilders retire, they would have exhausted themselves during rigorous workout sessions. It would help if you kept the blood flowing normally even as you hang your bodybuilding boots. Light exercises will help your blood usually circulate. During such workouts, blood is pumped to provide energy to your muscles and keep them fostered. This process causes muscle growth, which is only for a short time, and after your workouts, they start to decrease gradually.
Aging is not bad. It is bad enough when you start losing memory and find it hard to regain the vigor you once had while a youngster. The worst of all is the loss of muscles and bone density with normal aging. Keep your muscles fit for long, even after retiring from bodybuilding, by adding more protein to your diet and having regular resistance training to maintain your muscles and increase metabolism. Sagging muscles is very stressful because you end up losing your body shape.
There are several ways to prevent muscle loss. The most obvious thing that happens to you after retiring from bodybuilding is losing the right amount of muscles not because of stopped training or eating a fair amount of proteins, but because you no longer have anabolic steroids. It would be best to do many resistance exercises either by lifting weights or stretching your hands as long as you have to stretch muscles.
Treat Your Retirement Like a Holiday
Just because you no longer part of bodybuilding doesn’t necessarily mean that you focus on other essential aspects to retain your physique. You do not need to take more of your time eating heavily, using supplements, or training to the point of getting exhausted. Appreciate what you have already achieved and begin training purposely for the sense of your well-being and overall health.
Eat Foods with Targeted Nutrients Only
Retaining your physique is not in any way difficult, as you will go about it the same way you would if you wanted to amass muscles. The only key difference to consider with retaining and maintaining your physique is changing your training and the way you eat. Excess intake of calories is no longer needed since your aim is not muscle building but retaining the right physique. You should alter your previous eating schedule and adjust to eating healthy, the right foods that will help you support your muscles. Reducing the calories that make the body grow stronger and bigger will do you a great deal!
Train yourself on the standard three meals a day, however hard it may seem. You should stick to a strict healthy diet most of the time; you are just trying to avoid the excess calories. In physique retaining, nutrition is the most critical aspect to consider. Even if you are on less frequent workouts but still taking lots of calories, your body will utilize the inputs and build muscles. Consider getting enough proteins for your activity level. Increase the levels of water intake to stay dehydrated to help maintain the right muscle balance.
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Reduce Daily Training Hours to a Maximum of 2
Like healthy eating, training goes a long way in making sure you have an excellent body post-bodybuilding. You may be afraid of losing your perfect body rapidly if you don’t train. Know that you cannot lose a lot of muscles overnight, especially if you keep training. Nonetheless, practice does not need to be as rigorous as it used to be. Do a full-body workout every day for a maximum of two hours every day. That should be enough to keep you healthy.
It will leave you a sick pam and your muscles engorged with blood when training with higher repetition. You should avoid heavyweights that you were used to, for your target is retaining the physique. Use the approach of not utilizing many intensity tactics and reducing the speed of your workouts. You will effectively keep the muscles by not often lifting heavy weights or as intensively used to doing.
Don’t Stop Taking Supplements
Consider using supplement products to improve nutrient metabolism and for weight loss. Most importantly, use Chromium picolinate as your most preferred supplement, since its nutritional contents and standardized. Also, using a multivitamin and fish oils work best. They are very standard for human health overall and don’t directly lead to growing muscles. The money that could otherwise buy excess proteins can be a good saving for you to venture into something else.
Cardio Helps Your Heart Adjust
Your heart has been responsible for everything you ever did as a bodybuilder. You have it to thank for the many contests and titles you won. Because you do not want to get more muscles, you can utilize this time to train a different part of your body, specifically the cardiovascular system. Opt for excess cardio, which is suitable for impeding muscle gain, and focus on it now that you are already satisfied with the number of muscles you have. You can quickly lose some body fat to make you look better and benefit from an improved cardiovascular condition. Additionally, try jogging on the treadmill a few days a week as you maintain a healthy diet.
Have Enough Rest and Sleeping Time
Natural testosterone and human growth hormones are set on repairing and rebuilding your body. Sleeping is the best time for rebuilding. Get enough restful sleep to help in this process, enough time for relaxation, and keep your self-stress free because the emotional stress will stimulate the catabolic stress hormones, which will lead to a speedy loss of muscle pump.
Set Personal Goals
Now that your goal is retaining a sound body after many years of bodybuilding, it is the perfect time to improve on certain aspects of your life. If you are not disciplined and committed to your obligations, you might not achieve the best of your desires. Long after having maintained the same drive, focus, and determination you have, you will one day be content with what you have achieved.
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Conclusion
Post-bodybuilding does not signal the end of training and targeted workouts. People who have never been bodybuilders train every day, not to gain muscle but to remain healthy. That should be your mindset as you begin a new chapter of your life. Although the new routine may appear strange, you will slowly adjust and come to enjoy it. Your goal should be trying to retain that incredible body you have built through the years.
Most importantly, remember it is your time to relax and enjoy the fruits of your labor. You don’t have to kill yourself with training anymore, because there is no contest pressure. All you’re doing now is remaining healthy with light exercises.
50 Workouts Routines for the New Year
We forbid you from starting the new year without a solid plan. Your workout routine should be among your new year resolutions. Most importantly, you need to shed off a few pounds you may have added over the festive season. A workout plan is essential because it makes sure you don’t kill yourself trying to achieve big results instantly. We have prepared 50 workouts routines for you to start the year on a high note.
Shoulder Workouts
The Boulder shoulder you desire will not come overnight. There are killer workouts out there that you can use to acquire shoulder caps that will turn heads.
Seated Dumbbell Shoulder Press Workout
This exercise is perfect for building lateral, anterior, and posterior deltoid muscles. Lifting two separate dumbbells is more effective for building shoulder muscles than lifting a machine. The reason is that one side of your body is not working, thus helping you retain balance and fair distribution.
Sit on a low-back bench and hold a dumbbell with each hand at the shoulder level. Keep your palms facing forward, your head straight up, then then lift the dumbbells overheard towards each other.
Hi-Def shoulder workouts
In case you are suffering from sickly shoulders, you do not have any reason to worry further, for we have you covered. Enroll in a heavy start but still utilizing the multiple speeds to work out your strength, size, and, finally, an excellent muscle burn.
Samantha Leete’s shoulder workouts
A well-rounded physique is always determined by how strong, significant, and sculpted shoulders one has. For you to build better muscles, the fitness model Samantha Leete workout is best recommended for you.
Shoulder – gain workouts
Many bodybuilders have ended up being disabled for overintricating shoulder training. Just keep it simple and more strategic with the IFBB pro-Jake Alvarez to build impressive and balanced shoulders.
High-Volume Shoulder Builder
This workout method is recommended for you if you have a problem with your shoulder growth. Increase your training volume and frequency with this perfect muscle growth master plan.
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Legs Workouts for Women
Lying a firm foundation is for your body is very critical. Check out these recommended workout collections for strong and good legs.
Strong muscular build fitness woman in sporty clothes doing jump training in the gym.
High-Frequency Legs Workouts:
This workout is essential when your legs need some extra focus. It’s a program dedicated to toning your legs 3 days per week.
Stronger Legs Workouts.
Ashley Horner wants you out of your comfort zone and less weight than you have always been. Stronger women were made for leg day. Try this out and be amazed by the results.
Legs Workout for Men
Strong muscular build fitness woman in sporty clothes doing jump training in the gym.
Instead of following a one-size-fits-all workout on leg day, let your goals constitute your routine. Most workouts start with the best lower-body movements with a variation of squats. Work with a solid overall mass-building plan.
Three workouts to build bigger and stronger legs
With these double-duty workouts meant to deliver more muscle and exclusive strength, you will never wish to skip leg day again. Perform these workouts by focusing one workout on quads and the other on the hamstring. You can as well choose to work out these routines together.
Back workouts
When you have a strong and powerful back, you are assured of a balanced and symmetrical physique. There are a few explicit workouts that will help gain a great back while still maintaining it.
FST-7 back-and-abs workout
For you to easily widen your lats and have an impressive look, the best-recommended workout routine is the epic FST-7 workouts from pro trainer Hamny Rambod and men’s physique champ Jeremy Buendia.
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Optimum Back: Lat workout
It is one of the most high-volume back workouts that will leave your back delts so pumped up that you may even end up having to walk sideways through the door.
Abel Albonetti’s ultimate back workouts.
You must always have an outright strong back for you to round out your delt physique. Just give a try to this earnest, very high-volume workout and increase in size and build a piled back.
Back-and-forth back workouts.
This workout from Jim Stoppani’s back-and-fourth programs includes about 8 row and pull-down variations. This workout routine will surely pull you exhausted and probably force your lats to grow big and strong.
Wide-back, boulder shoulder workout
Chad Hollmer’s killer back–and–shoulder routine workouts are popular among individuals who aim to build strengths and have an appealing V-taper.
Arm Workouts
These workouts are recommended to help grow your arms bigger and take them to another level. They go beyond the regular dumbbell curls and triceps extensions.
Biceps and triceps workout- a triple threat arm assault
The trisect workout will pump up your biceps and thresh your triceps. If you desire to have bigger arms, then this is the best workout for you.
AAA Workout: excellent Abs and Arms
For you to have unique arms and abs, follow and implement actress Alicia Ziegler’s training tips and workouts routines, and the outcomes will surely surprise you.
Chris Thompson’s total arm workout
According to Chris Thompson, a workout of 30 minutes guarantees you a complete set of biceps, triceps, and cardio. You are only required to have a pair of dumbbells and an adjustable bench.
Sun’s out/ guns out critical arm workouts
When the exciting summer sun is high in the sky, consider this the best time to work out. If you still need to gain more biceps and sharpen your triceps. Adhere to these foolproof tips and follow up with workouts for jacked arms.
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Chest Workouts
If I am not mistaken, I am confident that you desire to have a great set of pecs. Well, having the pecs is not an issue. Then, you must be ready to try these workouts for a remarkable result.
Steve Cook’s chest building workouts.
To build a better and credible chest, you need to think beyond your typical bench press. Choose to pre-hard exhaust your chest with some isolation sets before moving to laborious exercise. Finish with a blood-pumping circuit to pump up your muscle fibers.
Jason Wheat’s robust MVP Chest Workout
Every MVP’s workout list has to build a muscular and big chest always at the top list. Following Jason Wheat’s extensive, pyramid-driven chest workouts will be of very much help.
Big Bench, Bigger Chest Workouts
Possessing a great body is fantastic. Mark Bell will teach you how to maintain an incredible physique that you can also use to lift big weights,
Chest workouts for show and go
If you can survive the onslaught, the superset-driven workouts of Abel and Kizzito Ejam will fix your chest for show and no go.
Glute Workouts
To build a booty that will always rock, here are five workouts to embrace,
Nicole Wilkin’s butt and hip workouts
Although squats and lunges are fantastic, they are not enough for your butt to reach its full muscular potential, and you need the all-around workout from Olympic champion Nicole Wilkin.
Ashley Kaltwasser’s Iron buns workouts
For firm and rounder behind, reigning bikini Olympic queen Ashley Kaltwasser has some amazing bodybuilding secrets to share.
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Some of the home-workouts that you should consider
To get fit, you do not need to work in the gym at all times. You can have a great workout session in the comfort of your home and still yield good results.
4 effective at-home weight-loss workouts.
In the initial stage, the beginner at-home workout program focuses on getting the form down pat.
Intermediate at-home workout plan; increase your workout intensity. These routines will include about two workouts weekly.
Advanced at-home exercises; you will now have to increase your muscles’ stress to the total capacity.
Efficient at-home cardio workouts; make sure you continually exercise these routines and only rest when very necessary.
Lais Deleon’s at-home perfect booty workouts.
Use your couch for a minimum of 20 minutes to get a more robust and better behind.
The ideal partner bodyweight workout
Together with your training partner, you can start a challenge that will help you grow and overcome even the more advanced moves.
Fitness-model bodyweight workout.
Hitting the gym is not very necessary. Just consider following the fitness model Jen Jewell’s tips for a fantastic bodyweight workout session.
Full-body Workouts
These workouts are recommended if you don’t have the time to train different muscles at a time.
The no-excuses full-body workout
Try this tremendous full-body workout from former WBFF champ Chady, and your body will get into your most desired shape.
Bodyweight bodybuilding; the mass building calisthenic workout
Join the workout movements with the suitable scheme and build up your muscles like a bodybuilder or martial athlete.
Conclusion
At the end of the day, ensure your workout plan is within your limits. Most importantly, sit down at the end of each day and analyze your whole workout for that day. Did you meet the desired goals? If not, what needs to be done to make sure your training is beneficial. But if a certain goal seems unrealistic, you’re allowed to revisit it, even if it means reducing training time. Don’t be afraid to take baby steps; the greatest men and women in bodybuilding started there.