Muscle Chemistry Archive
Steroid Acne in Men: Causes, Treatment, and Prevention
Naturally, about everyone has some form of acne, some small, some big. Steroid acne is a result of using anabolic steroids for a long. Or it could be your body is just sensitive to a particular compound present in anabolic steroids. First, it is essential to note that this kind of acne is very typical, only that it may appear more significant than usual. Also, keep in mind that it is no disease, just a reaction.
Steroid Acne
Usually, acne is caused by a change in hormones, which triggers the production of fat. The fat clogs the pores on the skin, resulting in a lump referred to as acne. It is unclear what causes steroid acne, but it results from individual compounds found in a particular steroid. Whether the steroids prescribes or those used in bodybuilding, steroid acne affects the skin to make someone feel uncomfortable.
Steroid acne is a skin condition seen in people with high corticosteroids circulating in their system. Anabolic steroids are known to cause severe acne, which causes inflammation and swelling of an area of the skin. While there is a high chance that acne appearing on a bodybuilder’s skin caused by steroid use, it is also worth noting that some acnes are very normal and natural. Steroid acne may be of two types.
Acne vulgaris – this particular type of acne affects specific sites prone to acne, and the location varies from one person to the next. But the most common regions are the back, chest, and face.
Malassezia folliculitis is a kind of steroid acne caused by yeast and bacteria found on the skin. The use of corticosteroids triggers the condition, more so those injected, ingested, or applied on the surface.
Steroid acne, somebody can manage by applying special cream with anti-inflammatory characteristics. Alternatively, one can halt the use of steroids temporarily until the concentration of acne on the skin goes down. However, in most cases, steroid acne does not prevent bodybuilder from doing regular exercises. It only becomes a problem when they expose to hot temperatures, which increases itchiness.
Types of Steroid Acne
Steroid acne occurs in two main kinds. The most dominant is fungal acne. Also known as Malassezia folliculitis, this kind of acne is due to infection of the hair follicles. Acne Vulgaris is another type of steroid acne that affects most steroid users. It occurs whenever one uses an injected steroid, although it also occurs naturally. Steroid acne is mostly seen in adolescence but can also occur in other groups of people. It is important to note that most chemicals found in steroids are naturally occurring, and that’s why steroid acne cause in people who don’t use steroids.
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Top 11 Tips for Training for IFBB
Bodybuilding training can be overwhelming for two kinds of bodybuilders; a beginner and one who is training for a major event like IFBB but doesn’t know where to start. For beginners, IFBB is the International Federation of Bodybuilding and Fitness. IFBB headquarters are in Las Rozas, Madrid. Founded in 1946, IFBB is charged with overseeing and governing bodybuilding and fitness events. Thousands of IFBB competitions are held annually at the local, national, regional, and international levels.
Major IFBB disciplines include:
1. IFBB Men’s World Bodybuilding Championships.
2. IFBB Men’s World Physiques Championships.
3. IFBB Men’s World Classic Bodybuilding Championships.
4. IFBB World Fitness Championship.
5. The Arnold Classic.
Every beginner bodybuilder’s dream is to participate and even win a title in one of the major IFBB competitions. However, this remains just a pipe dream for many because of the nature of their training. Most bodybuilders don’t realize that you don’t just become a bodybuilding pro overnight. It doesn’t matter how much steroids one take, without proper training, you will remain to be a mediocre bodybuilder. We will share with you helpful tips that will see you become a world-class bodybuilder. Follow them religiously and you will enjoy every bit of your bodybuilding career.
Make a Training Schedule and Stick to It
A bodybuilder without a solid plan is no bodybuilder. A plan is what will take you places, and a good plan. Bodybuilding is all about appearance. There is no definite skill or strategy. All you need is muscle and strength. If you can’t wing it, nobody will take you seriously, including your opponent. It all starts with a carefully crafted training plan. Having a good training program is one thing, sticking to it is another. Many bodybuilders tend to become lazy within a few weeks of training. That is when they lose it. Bodybuilding is about consistency and keeping a clear focus. Why is that so? Because the winning margin for an IFBB competition is incredibly small. That means you have to pay attention to every detail of training. One second of distraction is enough to push you several places back.
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Take your body into consideration while designing a training plan. Most importantly, make sure the plan challenges you and stretches your limits. Your attention should be on specific points such as joints that promote growth. Gradually lift heavier weights with low preps. Each day of training should come with a new exercise. Your schedule doesn’t have to be rigid. Remember that it gets tough along the way, but the tough gets going.
Prioritize Free Weights
Technology and new inventions are advancements we should embrace, but not entirely when it comes to weights. Beginners and pros alike should train with barbells and dumbbells. It is the only sure way to build natural muscle mass from scratch. Everything else becomes easier when you start with the harder stuff.
Watch your Diet
It is okay to be lean and strong. It is wrong to assume that loss of weight comes with the loss of strength. What you should be concerned about is your muscle mass relative to the body weight. In the lead up to an IFBB competition, you are advised to increase protein intake. Some bodybuilders make the mistake of eliminating calories from their diet when they are about to compete. That is very wrong from many angles. Your muscles need a stable supply of energy to function properly. Most of that energy comes from burning calories. Instead of stopping their intake entirely, only take a certain amount of calories that you are sure will supply you with the energy you need to sustain your normal workouts.
Related Article:: Best Diet Plan for Bodybuilders 2019
Have Resting Days
You are not a robot, so don’t train every day. A day or two is enough to recover lost energy and allow your body to carry out self-repair. There is the risk of overworking yourself to the extent of compromising your fitness in the face of an IFBB competition. If your training schedule is being prepared by someone else, let them know that you need some days off. An experienced fitness coach will know this without you having to tell them.
Develop a Winning Strategy
You don’t have to train hard to win. All you need is to train smart, according to your stamina. If anything, training hard will only make you fatigued. It becomes difficult to stick to your training schedule if you get fatigued often. Vary rest periods, exercises, sets, and workouts. Ensure every exercise achieves a set muscle goal. If the goal is not achieved, repeat that particular exercise until you meet it. At the same time, set realistic goals that can be met without difficulty, and they should be progressive. Most of it all, focus. It is the one thing that determines whether you are going to meet your goal or not. If you feel like you are losing focus somehow, or some goals are not being met, rethink the strategy.
Have a Trainer
It makes perfect sense that someone is there to push your limits and ensure you are well prepared for an IFBB competition. There is usually an irresistible urge fuel by the ego that pushes one to head to training without a trainer. The truth of the matter is; every bodybuilder starts somewhere. And there is always someone better and more experienced than you. The more you let them guide you, the less the likelihood of you making mistakes, and the firmer your foundation in bodybuilding becomes.
There are professional bodybuilding trainers who know exactly what it takes to compete favorably in an IFBB event. It is highly recommended that you find yourself such a trainer to ensure you’re in perfect for, before the competition. There is great danger in having absolute faith in your abilities. You need someone to give insight into areas that you are not good in because after all, no human is perfect.
Related Article:: Reasons to Hire a Personal Trainer
Transition Easy
Find a position that allows you to change from one exercise to another without strain. It is highly recommended that you combine squats with supersets. Front squats can also be combined with hacks and vice versa. Focus on a sustained pump by paring squats with leg presses. Alternatively, superset various muscle groups. Pump and burn hamstrings or quads by super-setting two hamstrings and super-setting two quads respectively. Always make sure to transition between two antagonistic exercises for efficient transitioning.
Know the Technical Aspects
Before you start doing a particular exercise, ensure you know how exactly it works. It is only logical that you have an idea of what to expect during and after the exercise. Understanding the science of every exercise enables you to train smart rather than training hard. Knowing the technical aspects of bodybuilding will also ensure you use less effort to gain more strength and muscle.
Invest in Equipment
If you are in a position to train at home, ensure you have every piece of equipment you need for your workouts. Acquiring the right resources is the first step towards winning a title. Ensure your home gym is well equipped with every single exercise you need to do.
Most people prefer using a public gym, where they can get enough motivation from other trainers. Select the best gym you can find in terms of equipment and exercises. Some gyms have been designed to train for major IFBB events, and they are equipped with modern, heavy equipment. Most importantly, you should find the right gym for competition-level powerlifting. Also, try to do quality exercises even as you look for a gym with quality gear.
Must Read:: Top 20 Score New GYM Shoes for Under $100
Find a Partner
Having a lifting partner will make lifting weights easier psychologically. Besides, there are some things you might not do on your own. A lifting partner can be anybody, doesn’t have to be a fellow bodybuilder, but it is recommended that they be one. A lifting partner does not only motivate you but also ensure you follow the training routine religiously. Training for a bodybuilding competition becomes a responsibility when there is someone else in the picture. You wouldn’t want to fail your partner by missing a session or attending it late. It also means there are joint goals to be met by the two of you. additionally, a bodybuilding partner points out your flaws and advise you accordingly. Sometimes lifting partners are considered coaches or trainers of some sort.
Making it Simple and Fun
You don’t have to strain during your training sessions. You can choose to incorporate music into your workout, which many gyms provide, by the way. Alternatively, you can create a rhythm of your own that will distract your mind from the exercise. If you’re doing a count-down, for example, make it rhythmical with your breathing. Anything that takes your mind away from the intensity of the exercise.
What More You Need to Adequately Prepare for Any IFBB Competition
Spending all your time working out at the gym is not all that s required to adequately prepare for an IFBB event. Many other supporting factors are equally as important.
What is your Motivation?
You need to set your goals and work towards them. What motivates you to win an IFBB title? Is it for you or someone else? Whichever thing that motivates you must be what you see and not anything else.
Participate in Minor Contests
Bodybuilding is one of the few sports where participants have limited time to measure up themselves against the opponent. Most of the action is seen during the real event. However, a bodybuilder can flex their muscle during contests at various levels. That includes local, regional, and sometimes national contests. Contests are the perfect platforms for a bodybuilder to find out how they are faring against other bodybuilders. You will know where strengths or weaknesses lie after every contest. Most importantly, you will know where to improve or what to modify in terms of exercises, sets, and even diet.
Earn Yourself an IFBB Pro Card
Although not a form of training, an IFBB pro card is closely tied to the nature of your training. If you have read the title right, you realize that a pro card is earned, and it is one of the requirements. The card costs some $200 annually but it is not just given to anybody. You have to show your commitment to the bodybuilding field. A bodybuilder must turn pro in a popular division to get the card. Earning yourself a pro card will open many doors for you as a bodybuilder. You get to meet and compete with favorites in virtually every major division, and that means a lot for your career.
Know the Rules
Just because you don’t train with any rules doesn’t mean they don’t exist. Bodybuilding, like any other sport, has a set of rules and regulations which bodybuilders must abide by or they will be barred from competing. The earlier you familiarize yourself with bodybuilding rules, the better. That includes rules on check-ins, posing suits, competitors’ health, backstage, posing music, and onstage rules. It is easy to get disqualified in an IFBB competition because of a minor thing in bodybuilding. That is why you need to practice the rules before the actual event.
Final Thoughts
Competitions are won during training, especially where bodybuilding is involved. The more time one spends training, the lesser the effort they’ll put in the actual competition. Every IFBB competition has the best participants, and only the best of the best go home with titles. If you were to investigate what made the difference between winners and losers, you will realize that it has everything to do with training. As mentioned in this article’s introduction, a great improvement in bodybuilding is not seen overnight.
It takes hours and days of hard work and a lot of sacrifice of course. The best part about it is that no effort goes unrewarded, at least not in bodybuilding. Besides, bodybuilding is a unique sport where participants gives the freedom to enhance their looks and performance using a technique of their choice. The secret is training smart and topping up what is left with anabolic steroids.
Bodybuilding Fashion and Funny Suits for Bodybuilders
If you have stayed with bodybuilders, you will confirm that those people can be extremely funny. It is the bodybuilders’ lifestyle to make funny statements and crack jokes as they do their thing. Maybe that is their way of distracting their thoughts from the intense workout and exercises. However, some bodybuilders have taken their humor to a whole new level with the kind of outfits they wear. I mean, how can you stop yourself from laughing after seeing some mammoth of a person with bulging muscles at every inch wearing a baby suit?
Bodybuilding Fashion
The first thing that comes to your mind is a giant baby birthed by an elephant human. A bodybuilder is one person that sometimes just wears anything that comes their way, as long as it fits and makes them feel comfortable. What makes it even funnier is that often the bodybuilder doesn’t seem to be bothered with what they are wearing. You may laugh at it all you want, and probably kill yourself with stitches, but it won’t move them an inch from the dumbbell he is bending over. Sometimes I think that they secretly enjoy seeing people giggle about their outfits. But that is just how bodybuilders are. If you think you could pull them aside and tell them their outfit looks ridiculous, you are in for a huge surprise, because they will shrug it off and make the situation worse. So you are warned not to try to correct them about that funny attire.
Sometimes a bodybuilder wants to send a gentle message with what they wear. When they don a baby suit, they’re only trying to tell you that they mean no harm, that they’re as gentle and harmless as a baby. Bodybuilders will wear t-shirts with all kinds of prints, and with different messages, most of the motivational and up-lifting. But many of them are meant to do some harm to your ribs because you will laugh so hard once you read and understand them. We did find some funny bodybuilder suits out there that will make your day.
Male Thong Erotic Lingerie
This particular bodybuilding outfit will take your mind off bodybuilding the moment you see it, and that’s not the funny part. The funny part is realizing that it is not meant for what you thought at first – adult movie shooting, but for a bodybuilding exercise. You would laugh your insides out but that doesn’t make this bodysuit any less trendy and exotic. The outfit may not look funny to bodybuilders who are used to all kinds of weird bodysuits at the gym. But it would crack the ribs of any gym phobic out there.
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10 Bodybuilders on Instagram you Need to Follow
Bodybuilders on Instagram
Bodybuilding has become a phenomenon and is sweeping through the world of sports. However, it takes a lot of hard work and sacrifice to become a top-class fitness celebrity. Some bodybuilders have built for themselves a name and cult following on various social media platforms. Instagram specifically, has given them the perfect platform to flaunt their immense muscle mass and send everyone drooling, men and women alike. These fitness men and women have built empires of followers on Instagram to rule with strength and muscle.
Note: Most of them have used body enhancement supplements at some point in their career. Some are even using them this very moment, and the results are there to be seen by all.
1. Simeon Panda
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Covid-19: Advices to Steroid Users
If you think a visit to the gym during the Covid period is a breeze, think again. Not now, not before a lasting solution for the virus is found. Covid-19 continues to wreak havoc worldwide. People no longer have the luxury of working out in groups or visiting public gyms. Like everyone else, Steroid users are not sure of the relationship between the virus and the drugs they take. Luckily for people already using steroids, you may have found a solution already. Instead, your body may be in a position to fight the virus, thanks to particular strains of corticosteroids. Medical experts are leaving no stone unturned in their quest to find solutions for Covid-19. That means exploring a range of treatment options, including possible treatment with systemic corticosteroids.
Steroids help people treat a range of conditions, specifically to manage pain and inflammation. However, most of the steroids used today are for bodybuilding, fitness, and performance enhancement purposes.
Corticosteroids and Covid-19 Management: Dexamethasone
The World Health Organization has conducted several types of research on the effectiveness of steroids in managing Covid-19. The findings are inconclusive yet, but there is hope that steroids could help manage the virus better than traditional medicine. The most significant advantage of using corticosteroids for Covid treatment is that they have fewer side effects than regular clinical medication.
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How to Boost Weight Loss Through Cheat Meals
It’s possible to eat your favorite foods and still lose weight. Actually, eating your favorite foods, occasionally, can help boost weight loss.
There’s a bunch of false information surfing the internet about how losing weight only comes from eating “clean” foods. And while eating clean foods helps, weight loss comes from an energy deficit, regardless of the foods you choose to eat.
Not only that, but you need to eat enough calories to maintain and build muscle mass, which is important for losing weight and building an astonishing physique, and including your favorite foods will help make sure you’re eating enough calories. Plus, it will make your weight loss journey more sustainable since it won’t make losing weight a total buzzkill.
Below, find out how cheat meals can be beneficial for your weight loss goal.
Calories In Vs. Calories Out
The reason you’ll be able to lose weight when eating cheat meals is simple. Losing weight comes down to your calories in vs. your calories out (1). If you intake fewer calories than you’re burning, you’ll lose weight. No matter what you eat! This means you can go on an all candy diet like this doctor and still lose weight.
However, that’s not the healthiest approach to take since eating healthier foods will provide your body with the vitamins and minerals it needs to function properly. But if you don’t care about your health and just want to lose as much weight as possible while enjoying your favorite foods, then it’s probably nice to know that you have the option to eat whatever you want and still lose weight.
Aside from the health benefits eating healthy brings you though, eating your proper personal macronutrients will also affect how you look. To build your best-looking physique, you’ll need to make sure you’re eating adequate amounts of protein, and cookies, cake, and pizza just won’t give you the protein you need for maximal muscle growth (2).
With that being said, I recommend you follow flexible dieting — eating healthy 80% of the time and 20% of the time you can eat whatever you want – so long as you’re hitting proper nutritional targets — calories, protein, fat, and carbs. This will allow you to eat your favorite foods in moderation, have optimal health, and build your best physique.
Importance of Building Muscle for Weight Loss
When many people go into the gym to lose weight, they place way too much emphasis on cardio. That’s why oftentimes you’ll see overweight people spending all their time on the treadmill and elliptical machines. And while some cardio is beneficial for your health and for fat loss, strength training is much better for weight loss. That’s because the more muscle you have, the faster your metabolism will be, meaning you’ll burn more calories throughout the day (3).
Calories Are Imperative for Muscle Mass
In order to build optimal muscle mass though to rev up your metabolism, you’ll need to make sure you’re consuming enough calories. And there’s no better way to consume more calories than to eat some good ole’ cheat meals. Junk food has more calories than “healthy” foods, which means it will be a lot easier for you to eat more. Plus, it’s not punishment either indulging in your favorite desserts.
Low-Calorie Diets Are Bad
And while making sure you’re in a caloric deficit is important for weight loss, spreading yourself too thin with a calorie restriction has its drawbacks. For one, it’s not a sustainable way to lose weight. You’ll end up burning out and never reaching your weight loss goal.
Studies show that low-calorie diets can decrease the number of calories you burn (4).
Another issue with low-calorie diets is that they destroy your metabolism since they deteriorate your muscle mass (5). Your muscles need enough calories to give them the energy to not only build more muscle but to also hold onto the muscle you have. If you’re not eating enough, then you’ll slow down your metabolism since you’ll have less muscle.
This is why having some cheat meals here and there can be beneficial for making sure you’re eating enough calories.
Refeed Days Benefits
Now, this doesn’t mean I’m giving you permission to go on an all-out eating spree. That will only prolong you reaching your goals and will end up making you hold onto some unwanted fat. However, I’m allowing you to have some wiggle room with your diet, and actually, I recommend you do. There are smarter ways to go about this though.
A good way to allow yourself some room for cheat meals is by having a refeed day once a week. On this day, you’ll consume about 20-30% calories more than normal, which you can get from your favorite foods. This will ramp up your metabolism and help you build more muscle and maintain muscle mass while cutting weight.
In fact, this study investigating subjects undergoing a calorie restriction for 7 weeks found that those who had a 2 day refeed day helped preserved their resting metabolic rate (6).
That’s because putting your body in a continuous caloric deficit lowers your leptin levels, which hurts your body’s fat-burning process. Including a refeed day into your diet will temporarily increase your leptin levels to prevent adaptive thermogenesis, a survival process that may interfere with weight loss (7).
Benefits of Cheat Days
Although cheat days get a bad rep, they’re warranted and will make reaching your weight loss goal easier, more enjoyable, and sustainable. Below is a list of different benefits of having some cheat meals/days.
Makes weight loss sustainable
Revs-up your metabolism
Helps you maintain muscle when cutting
Helps you build muscle
Makes your life more enjoyable
Don’t Go OverBoard
So now you have been given the pass on pigging out on your favorite foods from time to time guilt-free but be sure you don’t go overboard with it. Just like losing weight comes down to burning more calories than you consume, gaining weight is the reverse — consuming more calories than you burn. And as you likely know, that’s easy to do with cheat meals. That’s why I recommend only a couple of cheat meals a week on refeed days or allowing yourself a little wiggle room each day for your favorite snack or two, in moderation, of course.
Conclusion
Losing weight can suck at times. Oftentimes, that means going on a very low-calorie diet and cutting out your favorite foods for many people. However, having an occasional cheat meal won’t mess up your progress and will make weight loss more enjoyable, sustainable, and easier to achieve.
What’s your favorite cheat meal? Tell us and follow us on Instagram and Facebook.
References
1 – Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
2 – Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136
3 – McPherron, A. C., Guo, T., Bond, N. D., & Gavrilova, O. (2013). Increasing muscle mass to improve metabolism. Adipocyte, 2(2), 92–98. https://doi.org/10.4161/adip.22500
4 – Müller, M. J., & Bosy-Westphal, A. (2013). Adaptive thermogenesis with weight loss in humans. Obesity (Silver Spring, Md.), 21(2), 218–228. https://doi.org/10.1002/oby.20027
5 – Willoughby, D., Hewlings, S., & Kalman, D. (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), 1876. https://doi.org/10.3390/nu10121876
6 – Campbell et al. 2020. Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. J. Funct. Morphol. Kinesiol.2020, 5(1), 19; https://doi.org/10.3390/jfmk5010019
7 – Dirlewanger, M., di Vetta, V., Guenat, E., Battilana, P., Seematter, G., Schneiter, P., Jéquier, E., & Tappy, L. (2000). Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 24(11), 1413–1418. https://doi.org/10.1038/sj.ijo.0801395
10 Reasons Why You’ll Never Have Big Calves
Calves are one of the most underrated body parts. A pair of chiseled calves can arguably overshadow shirt-ripping arms. But it’s easier said than done, lower legs can be a stubborn muscle group to develop.
Look around your gym, and you’ll see many guys flexing their arms and pecs in their mirror, but you’ll hardly see anyone showing off their calves. Turning your calves into full-grown bulls tests your grit and mettle. It’s also what separates the men from the boys.
Don’t get us wrong, this article is not meant to discourage you. We have put together a list of reasons why most people fail to build their calves. Avoid committing these mistakes, and you’ll be the owner of two big and beautiful cows.
10 Reasons Why You’ll Never Have Big Calves
Treating Calf Workouts Like Accessory Work
If we got a dollar every time someone called it a day after completing two exercises in a calf workout, we’d have our own Bitcoin fund by now. Some people think that since calves are a relatively small muscle group, they don’t need to go too hard on them.
Your lower legs are used to carrying around your bodyweight throughout the day. If you want them to grow, you’ll have to do more than just a few sets on the seated calf raises. Treat your calves like accessories, and they are going to remain that way.
Using Too Much Weight
Most people let their egos get the better of them in the gym. They put on more weights on the bar than they can handle. A limited range of motion is one of the most common mistakes people make while training their little toothpicks.
Range of motion is the name of the game when it comes to calf development. You should be on your toes (just like a ballerina) at the top of the movement and your heels should be a few centimeters off the floor at the bottom of the lift.
Training Too Little
Overtraining is one of the most misunderstood concepts in bodybuilding. Gym bros love to flaunt their broscience on the subject whenever they get a chance. Noobs are advised by the bros to not train their muscles more than twice a week.
The sad news here is that most people can’t train, if they wanted to, with the intensity and volumes required to hit the state of overtraining. There is a big difference between being sore and being overtrained.
Overtraining can impact your CNS (central nervous system) and immunity. How many people do you think can train with the fervor required to overtrain in every single workout? Since your calves are used to taking a beating, the rule of thumb for calf training should be to train them every day if they aren’t sore.
Training in the State of Exhaustion
Many people train their calves after they have been exhausted by a leg workout. These people follow their intuitions and get to the lower leg workout without any planning due to which they end up doing the exercises they’re comfortable performing.
If your calves are lagging, you should train them at the beginning of your workouts. Your other option would be to train them along with your upper legs using super-sets. You can’t expect to build monster calves while you’re out of gas and running on fumes.
Not Hitting Failure
Not training to failure is the extension of the overtraining mentality. Calves get the nastiest of pumps when you train to failure. Not everyone can handle the pain and hence people fall off after doing 10-12 reps.
You aren’t going to see any gains in that rep range. Your calves are used to taking a lot more workload as compared to what you do in your workouts. Training until muscle annihilation and then pushing through it is where the gains lie.
Low Intensity
When it comes to training calves, it’s best to avoid the intensity and volume debate. You need to get the best of both worlds and should be doing high reps with lower weights as well as lower reps with higher weights.
You can add a new dimension to your workouts by using time stops for your sets instead of the usual repetition stops. Instead of doing 12-15 reps of a calf exercise, perform a set straight for two minutes without any rest.
Time under tension (TuT) can also play a major role in developing your calves. Follow the 5:2:2:2 rep tempo (five seconds while lowering the weights, a two-second hold at the bottom, two seconds on the way up, and a two-second contraction at the top) to annihilate your calves.
Training Calves as Single Muscles
You’ll never be able to develop the inverted heart-shaped muscle on the back of your lower leg if you treat it as a single muscle. Your calves consist of three heads and you need to target each head separately.
On a calf raise exercise, keep your feet parallel to each other on the platform to target the medial head. Keeping your toes together and heels apart (forming an ‘A’) will target your outer calf head, and placing your toes apart and heels together (forming a ‘V’) will hit the inner head.
Using the Same Exercises
If your calf exercise arsenal consists only of seated and standing calf raises, you’re not going too far in the lower leg game. The stubborn calf muscles will get used to your workouts soon and stop responding if you don’t keep switching your exercises frequently.
Donkey, smith machine, bodyweight, leg press calf raises, to name a few, should be a part of your lower leg workouts. Your goal should be to not repeat the lower leg exercises before a couple of weeks if you train your lower legs four times a week.
Recovery – massages
Every person has a different muscle composition. Most people with tiny calves have a tight fascia which can require some extra work other than the workouts. Visiting a physiotherapist and getting deep-tissue massages every week can help ignite growth in your calves.
Not Deploying Different Training Principles
Most people use advanced training principles like dropsets, supersets, intraset stretching, BFR training for every muscle group except their calves. Calves are a muscle group that needs these advanced techniques for breaking the plateau.
If you’re serious about building your lower legs, you’ll have to stop this step-motherly behavior. It’d be great if you showed your calves the love they deserve and made up for all the times you screwed up.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Mike O’Hearn: People Want To See Logan Paul Get His Ass Kicked… And He Knows It
Mike O’Hearn Answers: Is Logan Paul vs Floyd Mayweather bad for the sport of boxing?
With the Logan Paul vs Floyd Mayweather boxing match right around the corner, the controversial influencer has been making headlines again after an eventful press conference for the bout. Logan Paul as a public figure has been a hotly debated topic for years now. Is his success bad for the future of entertainment? And now more specifically, is his latest fight against Mayweather bad for the future of boxing? In our latest GI Exclusive interview, Mike O’Hearn weighs in on whether or not Logan Paul is a good or bad change for boxing.
The Logan Paul vs Floyd Mayweather boxing match is not the first of it’s kind. Not only has Paul been doing super exhibition PPV matches in the past, but there was also the UFC/boxing crossover of Conor McGregor vs Floyd Mayweather. These “super fights” fall outside the traditional norms of professional boxing. However, they also bring in massive amounts of interest and money. They are arguably more financially successful than real title matches in the sport.
Of course, popularity does not always equal quality. This is the main controversy behind Logan Paul’s entire career. Whether it’s boxing, YouTube, or any other place he appears – Logan Paul brings in massive views and massive money. But does it come at a cost? Does it diminish the credibility and quality of entertainment and sports?
We asked this question during our latest interview with Mike O’Hearn. Mike O’Hearn is a bodybuilder and public figure who’s familiar with controversy. He’s a bodybuilder who has consistently claimed to be all-natural. But the general bodybuilding public don’t believe he’s telling the truth due to his incredible physique. Not only that but O’Hearn is also a man who is familiar with building his own brand and personality beyond just being a bodybuilder.
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Check out our GI Exclusive segment with Mike O’Hearn above!
So what does he think of Logan Paul? His personality, love him or hate him, brings in attention. That attention creates massively attended events. That brings in money – which in turn can help bolster whatever industry Paul is engaging with. His latest, a boxing match against Floyd Mayweather – is set to potentially break records in terms of sales.
Mike O’Hearn sees no problem in Logan Paul’s tactics. While O’Hearn personally does not find Paul entertaining, he also sees the numbers. Most people enjoy watching Paul, either to “hate watch” him or because they are legitimate fans. Either way, Logan Paul is aware of this fact. He’s taking advantage of it. O’Hearn sees no problem in that.
Ultimately the success of Logan Paul relies 100% on his fans continuing to take an interest. He’s not forcing fans to enjoy his boxing crossover events. In that sense, it’s less Logan Paul that is the problem and more the audience. They decide what interests them. Right now, Logan Paul is the thing they want.
Mike O’Hearn goes on to mention that anything you can do to trigger society will always get attention. If you can monetize that attention, then you’re finding success in a tactic that always works.
Mike O’Hearn even relates Logan Paul, his success, and his controversy to modern bodybuilding.
“I said this to some old time bodybuilders that don’t have a big following on social media,” Mike O’Hearn states in our interview. He goes on:
“They’re like, ‘I won the titles, I won all of this, and I don’t get the respect I deserve.’ And it’s like – it’s the world that changes. You have to keep adapting. You have to keep moving with it. It’s the personality. Bruce Lee and Arnold [Schwarzenegger] made it because of their personality. If they were boring cardboard they wouldn’t have made it.”
You can see Mike O’Hearn break down his thoughts on Logan Paul and viral personalities in sports above. Check it out in our latest GI Exclusive interview segment!
NutraBio Classic Whey Protein Review For Quality Whey Concentrate
This whey protein concentrate is one to help you see that desired increase in strength and size.
Product Overview
We all know we need a quality whey supplement to boost both our recovery and gains. For many of us looking to get lean while keeping our shredded physiques, a whey isolate is a safe bet, for it will continue to pump us with protein while limiting the amount of fat and carbs through a more filtered, more isolated process. But for those of us looking to bulk and see an increase in strength and size, a whey concentrate is exactly what we need. With a great balance of carbs, fat, and protein, all your wants and needs for serious growth are just around the corner. NutraBio Classic Whey Protein is an awesome whey concentrate supplement to help with all your workout, health, and wellness needs.
Since protein is the building block of all muscle, finding the right product for you is imperative to your growth, as well as your overall health. In a market heavily saturated with protein supplements, it can be difficult to find the one that works best for you as you sort through all the nonsense. As you look to build and maintain muscle while also looking towards the other health benefits associated with whey concentrate (1), you deserve to have a quality supplement to have your back. NutraBio Classic Whey Protein is that supplement to help you get there.
Shop at NutraBio
NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance. NutraBio is a standout when it comes to clean and effective products and sought to revolutionize the industry by using zero fillers, additives, or excipients of any kind and working to ensure accurate dosages for all active ingredients. With the utmost quality in mind, NutraBio is a transparent and honest company working for your benefit only.
NutraBio Classic Whey Protein Highlights
NutraBio Classic Whey Protein is a 100% whey protein concentrate designed to boost protein synthesis, improve glycogen replenishment and nitrogen retention, and improve anabolic and anti-catabolic mechanisms. On top of that, it will give you continuous gains in muscle growth and strength so you see that desired physique really start to take effect. With an advanced full-spectrum amino acid profile and a clean source of whey, you know these ingredients are ones you can trust. This whey is instantized and agglomerated for greater absorption, so all these nutrients hit you faster for better results.
NutraBio makes sure all their products, including this whey concentrate, are clean and created with only the best in mind for their consumers. A fully disclosed label ensures no proprietary blends, no protein spiking, zero fillers, excipients, hidden ingredients, banned substances, added sugars or carbs, and artificial colors to give you a 100% amazing protein supplement through and through.
Ingredients
Whey Protein Concentrate
This whey used is guaranteed to be the freshest and purest protein available. This 100% non-denatured whey protein concentrate undergoes a low temperature cross flow micro filtration process. Using low temperature ensure that the protein is protected and that the protein keeps the protein fractions intact to give you a high concentration of amino acids. With a full spectrum amino acid profile, you can be sure this whey allows for increased protein synthesis and muscle growth, enhanced recovery, and improved glycogen replenishment and nitrogen retention (2,3).
Other Ingredients
Flavoring: natural and artificial flavor, xantham gum, salt, sucralose, acesulfame potassium. Coloring: beta carotene, blue spirulina
Type
Concentrate
Calories
130
Protein
25g
Carbs
3g
Fat
2g
Sugar
2g
Flavors
Irish Whiskey Cream, Strawberry Shortcake, Chocolate Milkshake, Chocolate Peanut Butter Bliss, Ice Cream Cookie Dream, Creamy Vanilla, Orange Dream, Pistachio Delight, Banana Cream Pie
Number Of Servings
26.5
Best Way To Take
Add 1 scoop with 6 oz. of cold water or your favorite beverage. Mix for 25-30 seconds.
Price, Flavors & Effectiveness
NutraBio Classic Whey Protein is that 100% whey protein concentrate that you need most to boost training and performance to new heights. With just under 30 servings per container, one scoop of this amazing protein will boost your gains and aid in recovery. Amazing flavors only add to this awesome product.
Flavors Include: Irish Whiskey Cream, Strawberry Shortcake, Chocolate Milkshake, Chocolate Peanut Butter Bliss, Ice Cream Cookie Dream, Creamy Vanilla, Orange Dream, Pistachio Delight, Banana Cream Pie.
Pros
100% whey protein concentrate with clean ingredients
Great benefits including muscle growth, recovery, and glycogen replenishment
Advanced full spectrum amino acid profile
Zero proprietary blends, fillers, banned substances, artificial colors, hidden ingredients, and MANY MORE
From a reputable company in NutraBio
Cons
Does contain sucralose and acesulfame potassium for those who stay away from artificial sweeteners
Price: $32.99
Featured NutraBio Athlete
Erik Ramirez
Erik Ramirez is an IFBB pro bodybuilder and NutraBio athlete who uses their supplements to enhance his absolutely shredded aesthetic. Among many competitions, he was crowned the 2015 North American Overall Champion and has competed in other events including the New York Pro, Toronto Pro, Tampa Pro 212, and the 2020 Chicago Pro Men’s Bodybuilding contest. Working with NutraBio, Ramirez only uses high quality supplements to fuel his workouts and recovery and is comfortable with NutraBio given their innovative formulas, clean ingredients, and advanced results for maximum gains.
Overall Value
NutraBio Classic Whey Protein is an amazing 100% whey protein concentrate designed to give you the best chance at seeing growth and aiding in all your training and performance needs. An advanced full spectrum amino acid profile will give you continuous growth and strength while boosting protein synthesis for the best chance at building muscle. NutraBio knows how to create a healthy, safe, and effective supplement and understands the needs of athletes everywhere. What you are really getting is a high-quality whey concentrate designed to give you the boost you need with clean ingredients, a transparent formula, and an honest company backing it. Try NutraBio Classic Whey today and see what this whey concentrate can do for you muscle building goals.
Try NutraBio Classic Whey Protein Today
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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 NutraBio, Erik Ramirez Instagram, and Envato
References
Kadam, Bapurao; Ambadkar, Rajhans; Rathod Kishor; Landge, Sariput (2018). “Health Benefits of Whey: A Brief Review”. (source)
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Hays, Nicholas P.; Kim, Helen; Wells, Amanda M.; Kajkenova, Oumitana; Evans, William J. (2009). “Effects of whey and fortified collagen hydrolysate protein supplements on nitrogen balance and boy composition in older women”. (source)
Benefits of Assistance Exercises And Why You Need Them
Enhance those big lifts by strengthening your weaknesses with assistance exercises.
We all focus on big lifts and high volume exercises to see growth in our strength and overall performance. But too often do we neglect the weaker muscles that tend to play a huge part in that growth and development. Ironing out those small details can be time consuming and as much as we want to focus on big lifts and huge progress, we must recognize that supplemental work can enhance this as well as provide for overall support and stability for bigger muscle groups. These are called assistance exercises and you should know all about them.
Typically assistance exercises work well for those in competition where you can train for a specific event without having to grind away constantly with the same workout. In efforts to not totally overload your muscles, assistance exercises can help with overtraining and keep you feeling refreshed for every single workout. Assistance exercises work to develop movements and muscle groups associated with certain big lifts or competitive events without actually having to train for that specific event. These exercises assist with what you need to get done in terms of strength training and aerobic capacity.
So, Why Do We Need Them?
Assistance exercises play important roles for not just muscle-building but also support and stabilization (1). By improving on weaknesses of big lifts, certain exercises can really work to enhance your progress and keep you seeing progress with personal gains. That dreaded plateau always strikes and no matter how much weight you put on, it may not be enough to get through the plateau. While drops sets and other supplemental ways to train can break a plateau, assistance exercises can really work to strengthen small muscles around larger muscle groups to give you that extra boost to plow through any plateau.
By working on stabilization and support, assistance exercises can also prevent injury and fix any muscle imbalances that throw off your desired physique. With weak stabilizer muscles, your body relies on other muscle groups to compensate for the lack of strength causing unwanted stress and strain (2). That can lead to injury and keep you out of the gym, really hurting your overall progress. For muscle imbalances, assistance exercises will build those stabilizer muscles to really round out a solid physique to give you increased confidence and strength once competitions come around.
Supplemental and accessory exercises are often misunderstood and not used to their full advantage so understanding how they can benefit you can provide for great progress when the time comes. These will enhance the body’s capabilities to do much more and perform much better.
How To Choose The Right Assistance Exercises
When it comes to choosing the best assistance exercises to perform, find ones that complement each other as well as ones that work in tandem with the lift you are working on. If your main lift is the bench press, you may assist that workout with dumbbell flys and an incline dumbbell press. This will work all aspects of your chest in order to offer total coverage to build your pecs and ultimately support your bench press. You can also choose to work with what are called antagonistic exercises to work opposing muscle groups while also getting the same benefit (3). These will work to counter your main lift while also providing support and stabilization to assist it at the same time.
With that said, it is best to choose those that mimic the same movement pattern but that work to emphasize different motions and amount of load and tension provided. These will also work to improve range of motion but also partial range of motion. Instead of doing a full deadlift, you may consider doing a rack deadlift to strengthen that area of the full lift for maximum benefit.
Types Of Assistance Exercises
Barbell Glute Bridges
The barbell glute bridge is a great way to enhance strength, power and performance and works as a great correction exercise. It targets the gluteal muscles to increase glute activation and muscle hypertrophy. This will assist well with posture and alleviate pain in your knees and lower back. This is a great assistance exercise for the deadlift because it works the last phase of the full lift so you have full control of your pelvis through your glutes and hamstrings.
Box Squats
Box squats will work to enforce proper technique, improve mobility and range of motion and build power and strength as a safe and effective lower body exercise. The increased focus on power to propel yourself from the ground onto the box will increase lower body strength and reinforce the explosive drive needed at the bottom of a back squat. This will also work your core to stay engaged and serves as a good assistance exercise to the back squat.
Dips
While often associated with the triceps, dips serve as a great chest exercise and really work well to complement the bench press as an assistance exercise. It activates many muscle groups and provides for wider chest development and functional movement. For the bench press, dips are beneficial for working your range of motion.
Push Press
For a solid assistance exercise for the overhead press, a push press will incorporate many muscle groups and work to build strong shoulders. It also provides for increased overhead stability to make overhead lifting more comfortable. It can increase hip drive to provide for greater power and allow more weight to be lifted overhead.
Wrap Up
Assistance exercises are really great supplemental exercises to add into your training regimen to improve bigger lifts and offer support and stabilization. Working in tandem with a big lift can provide for much needed support to see more personal growth and increased performance with workouts or competition. Look into what you want to get out of big lifts and try assistance exercises to really elevate your overall performance.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Han, Kap-Soo; Kang, Seung-Rok; Kwon, Tae-Kyu (2020). “Analysis of Muscle Strength Effects on Exercise Performance Using Dynamic Stabilization Exercise Device”. (source)
Robbins, Daniel W.; Young, Warren B.; Behm, David G.; Payne, Warren R. (2010). “Agonist-antagonist paired set resistance training: a brief review”. (source)