Muscle Chemistry Archive
The Visualization Process For High Performance Athletes
This cognitive technique can really work to benefit all of your performance goals.
Many professional athletes in all sports have successfully used the process of visualization to tackle any challenge laid before them. To see your intended goal happen in your head before you actually execute is a great way to start the process of the actual execution. As a powerful and proven tool for athletes in any sport, visualization and the techniques that go along with it can really work to benefit all aspects of your training and performance.
With so many people preaching how to visualize and how to imagine their success, you will hear people mention how you should see it before you do it, imagine you are in that setting and how it feels, and try and put yourself in the mindset of the pressure you will feel in that moment. By visualizing your environment before you actually get there, the allure and overall atmosphere of a high intensity environment will seem second nature to you (1). But learning how to do it can definitely be something of a challenge.
What Is Visualization?
Visualization is an experience and a preparation for the big moment ahead. Also known as guided imagery, this process and technique is sort of a mental rehearsal for what lies ahead. By creating a mental image and nailing down your ultimate goals and intentions, you will start to make that goal and that dream a reality (2).
Focusing on what you intend to do is important and is something not only necessary in sport but also other facets of your life. If you enter a meeting where you seek to pitch a million dollar idea to investors, by visualizing a positive outcome in that meeting, you will feel more relaxed and will be better equipped to execute in that meeting.
For our purposes of sport, if you are facing a monster deadlift in Strongman or a powerlifting competition, seeing everything laid before you can help with execution. Imagine the atmosphere, the cheers, the immense pressure you will be under. See your feet under the bar, your hands on the grip, and maybe even a bead of sweat dripping onto the floor from your head. Imagine how it feels, the weight slowly being lifted off the floor as you look up, that bar trailing your shins, moving past your knees, and reaching your hips. Then think about how you did it, how you are holding that weight knowing you lifted all of it and accomplished your goal before dropping it back down. That is visualization.
Benefits Of Visualization
Improve Focus & Concentration
By taking time away from the distractions of life, you will start to work your mind into focusing on what you care about. By concentrating on one thing, you will start to get better at narrowing down exactly what you want and that will cross over into other areas of focus and concentration.
Promote Relaxation
Finding peace and quiet and exploring your mind is a great way to promote relaxation. By working to achieve your goals and seeing yourself succeed, you will not only help yourself see that performance goal come to life but also feel good knowing you are tackling that overwhelming sense of whatever is bothering you. Eliminate distractions and all that anxiety and find a moment of relaxation for your mental and physical health (3).
Increase Positivity
Leading up to any competition, the nerves really get going and your mind starts to wander, filling your head with all that self doubt. By working to visualize your goal and tackle the issue at hand, you won’t feel all of that negativity and the overwhelming feeling that comes with it. Kick all of that negative self talk and foolish nonsense out of your head and trust that you have worked hard to get to where you are and where you want to be.
Think BIG
Seeing that goal in front of you can help you think bigger. Don’t narrow yourself into a corner because of what you think you can do, but of what you know you can do. If you visualize yourself lifting a set weight, try adding ten or fifteen pounds in your head. It doesn’t have to be an astronomical difference, but just enough to keep you progressing and pushing yourself to be better everyday.
Visualization Techniques
Find a quiet and comfortable spot to really settle in. As a form of meditation let your mind wander, slowly finding your breathing and adjusting to how you want your focus to be. Start to rehearse potential situations in your head as you begin this visualization journey. Where you will be, what you will think about, and how you will execute are all good starting points. Slowly start to create this imaginative world into one of reality as you face the challenge head on. Moving through the motions of what will happen, start to convert those desires and dreams into attainable goals and beliefs. Be sure to breathe, maintain a strong, comfortable posture, and start to make those goals a reality.
Wrap Up
Visualization and the process it entails can greatly benefit your overall performance. By picturing exactly what can and will happen at the time of the event, you will start to feel at peace knowing you have what it takes to do it. The mind has full control of the body and pushing your limits requires just as strong of a mind as it does muscles, joints, and ligaments. Don’t let poor planning hurt your overall goals and really work to achieve greatness by starting to see greatness before you even begin. Give visualization a try and really see your goals become reality.
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
Munroe-Chandler, Krista J.; Guerrero, Michelle D. (2017). “Psychological Imagery in Sport and Performance”. (source)
Ekeocha, Tracy C. (2015). “The Effects Of Visualization & Guided Imagery In Sports Performance”. (source)
Pelka, Maximilian; Heidari, Jahan; Ferrauti, Alexander; Meyer, Tim; Pfeiffer; Kellmann, Michael (2016). “Relaxation techniques in sports: A systematic review on acute effects on performance”. (source)
Iron Maiden – Valentina Lequeux
The Unstoppable Valentina Lequeux
Valentina Lequeux is a fitness model, personal trainer and an online sensation with almost 2 million followers on Instagram. Lequeux was born in Bueno Aires, Argentina and raised in Florida (USA).
Valentina started posting pictures of her incredible figure on social media in 2016. It wasn’t long after that she started getting noticed. Since 2016, she has inspired thousands of people to achieve their dream physiques.
Valentina isn’t the typical booty-flaunting Instagram fitness chick. Her shredded back and ripped abdominal is proof of her prowess in her field. Lequeux regularly posts her home and gym workouts on her Instagram for her fans to follow.
Apart from her jaw-dropping body, Valentina shares her mind jewels through her post captions. Valentina Lequeux is the personification of beauty with brains. If going through her Instagram feed doesn’t motivate you, chances are nothing ever will.
Queen of Conditioning
Lequeux has some crazy muscle definition and can put some of her male counterparts to shame with her washboard abs. The fact that Valentina maintains her magazine-ready shape throughout the year is commendable.
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Keep your mind, heart and eyes on what’s important ?How are you getting excited about 2020 ⁉️ Please Read ?? Save this post and visit it whenever you need it. – Taken at the incredible @museumhotel – As this year comes to an end I’m starting to see posts about how 2020 is going to be the year of_____ fill in the blank. If you really want to have a successful year you have to start now and get ahead of everyone that will be competing in your field. One thing @luisenriquepzia has taught me over our years of relationship and business together, Is to always evaluate where we are, what we are doing wrong and what have we done correctly? We take December to do that, and I encourage you to do the same. If you wanna have a really successful year. Start isolating the areas of your life that are important to you. Mine are these 5: Professional life Love life Family Friendships Health (mental, physical, spiritual). – After isolating them start by discarding the distractions around them! Visualize the big picture, and start dividing it into small goals and step that you will use towards achieving that goal. Once you’ve organized that you shall realize that many things you are investing time and energy on are just distractions! Time, right alongside health is the biggest currency you have in life! How you invest both of these into your purpose will dictate how you will fulfill your life. Your life Is either going to be a happy beautiful journey, or you will be miserable on your way to trying to achieve it! It’s your responsibility, your duty, your job to actively work towards your goals! And you only have two options around it! Either stay actively working to make the journey a joyful one or a miserable one! – If the choice is to make it a joyful one! Discipline is your biggest ally, because sometimes happiness is about having the discipline to stay the course and do the things you know will help you even if in that moment you don’t feel like doing them! – – #travel #healthylifestyle #mindfulness #motivation #traveling #positivevibes #happiness #love #couplegoals #couple #marriedlife
A post shared by ????????? ??????? (@valentinalequeux) on Dec 4, 2019 at 10:28am PST
Lequeux has a travel bug and some of her pictures are truly scenic. The landscapes in her photos are wronged as she steals the limelight from them. Sharing the frame with Valentina is no easy task.
Love Thy Body
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?INTIMACY & VULNERABILITY? – ? @DelekTulum – This series of photos were taken by my husband. And couldn’t help to think about how intimate they are, and the possible criticism I may receive. One common line I always get when I post this type of content is that I should keep these moments and visuals for my husband and not post them. – The truth is, for us it doesn’t matter what we showcase here on social media because our true intimacy comes from how vulnerable and open we are with each other, on how freely we communicate our thoughts, desires, hopes, dreams and also fears, confusion, anger, sadness and any other emotion, from the brightest to the darkest. – we have learned a lot through the years of being together and have found that the key to our happiest days is having judgment free communication ?? Always trying to put ourselves in the shoes of the other. – That type of intimacy is one that can’t really be shown on a photo or a video, that intimacy always happens behind closed doors, never filmed, never taken photos of it. It is our most private moments that build the strong bonds between us, and those moments makes us so strong that we can get all the judgment and criticism in the world and as long as we have our safe haven, we are sure that everything will be alright. – I encourage all couples to practice 100% honesty, no judgments, say what you need to say even though you think it may hurt the other person, it’s always better to be honest and open, this will help you grow as a couple faster and stronger. ?? – #DelekTulum #TashiDelek #DelekInspire #mindfulness #TulumMéxico #Tulumexperience #Tulumbeach #Tulumvibes #México #infinite #consciousness #happiness #changetheplanet #actoflove #wanderlust #peaceofmind #travel #hotel #beachhotel #vacation #toursim #beach #ocean #sea #luxurytravel #beautifuldestinations #explore #nature #adventure #landscape
A post shared by ????????? ??????? (@valentinalequeux) on Oct 23, 2019 at 11:14am PDT
Valentina has one of the strongest voices against body shaming and moral police. She constantly reminds her followers to expand their horizons both psychologically and physically.
If you’re someone who doesn’t have the time to hit the gym but want a toned physique, you should follow Lequeux as she has some great bodyweight workouts you can do in the comfort of your home.
A Little Something For Everyone
If you want to start working out, need new workout ideas or need a daily dose of motivation, Valentina has got you covered. Valentina’s Instagram posts check all the right boxes and are fun, informative and engaging.
In the gym, on the road, or in the kitchen, Lequeux keeps her content fresh – just like her recipes. If you are someone who gets bored with their diet quickly, trying Valentina’s new recipes will keep you busy in the kitchen.
Keeping It Real
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??LOVE & PEACE ♥️ – ?PLEASE READ? ? @ajkphotography1 ? @villacellabella – Hati in Indonesian means “heart”, emphasising the spiritual meaning, more so than your actual heart. Hati hati means “watch your heart” or in other words, “take care”, “watch out” or “take it easy”. I’ve heard it used mostly in the context of “slow down”. I’m used to living in an environment where we rush everywhere, we rush to get up in the morning, we rush our lunches or even worse, we eat lunch at our desks or whilst walking on the streets, or standing up at home, we drive fast to get somewhere quickly just to rush through that activity too. This is for sure how people live here in South Florida. So… when do we ever slow down?? – My experiences in Bali we’re much like back at home. We essentially took with us our lifestyle from back home and didn’t practice hati hati. I have to be honest that @luisenriquepzia and I have a hard time with slowing down and taking life in. We’re so wrapped up in so many projects, and making a successful life for ourselves that we have a tendency to rush through life. I would love to tell you that in this photo I felt calm and in the moment. But the truth is that I was feeling some anxiety over creating the perfect content for you guys. – The experiences that I create and you see here always have a purpose behind them. I want to share with you my life, in hopes that you and I learn together how to be more in the moment, more present, feel healthy and happy, and find some meaning and purpose when lost spiritually. – So why are the Balinese so peaceful and do everything with gratitude? With love? With patience? Because they have practiced, yes practiced this lifestyle for years, this is all they know, and in turn the life’s we lead is all we know! Practicing gratitude, love, peace and patience is what we struggle with, so why not practice more of these things in hopes of leading a more bountiful life, spiritually and finally being able to let go, not be so controlling and being more at peace ??
A post shared by ????????? ??????? (@valentinalequeux) on Jun 2, 2019 at 8:46am PDT
PDA? Yes, please. While most other fitness athletes try to hide their relationships, Valentina breaks away from this practice. She is one of the most transparent, humble, and genuine people you’ll find on the internet.
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MAKING A CHANGE or START LIVING⁉️ – [email protected]_photography Gym @gee.gym – Before I get into today’s talk, I want to thank everyone who’s already signed up for my 8 week challenge ! You guys have me SOOO excited to see some major mind, health and body changes. And for everyone who is asking, yesterday’s post has all the info on how to enter, I still have spots open don’t worry! – Now to the REAL TALK…This isn’t your typical “NEW YEAR NEW YOU” bunch of sappy stuff, stick around because this is about to get real… – Making a living, vs LIVING, and actually taking a risk, so big that you don’t know if the outcome will be good, or bad, is scary AF!!! For all you guys that have been reading my posts for years, have come to see some major achievements in my life, and I’ll tell you what, behind EVERY SINGLE ONE of them was a scary decision made. Not a lazy one, not a half ass one, a FULL BLOWN decision made to do something SCARY (yes I have to CAP LOCK those words, trying to make an impact here…) – Ok, yes we’ve heard it before, “Take a leap,” “take a risk…” blah blah blah. But what people don’t talk enough about, is the reality, what it looks like after the fact that you take that risk, that leap. I’m not going to sugarcoat it, because, well, when do I ever sugarcoat anything around here? ITS SCARY and it REAL, and there will be tears of happiness, of sadness, of fear, but man I have NEVER felt more alive, more full of energy and more HAPPY than in THOSE moments guys. I’M SERIOUS! – I want you all to understand one thing, and one thing only, I am NOT perfect, and I don’t pretend to know eveything but what I am doing here, every single day is taking a leap into the UNKNOWN, and taking risks and failing, and trying again, and picking myself up every time things don’t go my way, why? Because I have already seen the math work, I have seen that after so much hard work, learning and trials and errors that when I seek out what I want badly enough and I GET SHIT done, guess what? I get it. – So? How badly do you want that thing you’re thinking about right now? Take the risk, do it, and don’t be lazy. The only reason you won’t get it is because you didn’t try it to begin with.
A post shared by ????????? ??????? (@valentinalequeux) on Jan 3, 2019 at 12:37pm PST
There could be no better way to end the article than sharing a quote by Valentina herself – “Everyone needs to understand that your body is capable of amazing things and you can shape it and build it to its highest potential.”
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram.
2022 Olympia Will Return To Las Vegas On Dec. 16-18
The biggest bodybuilding competition of the year now has a date and location as the Olympia returns to Las Vegas.
The 2022 Olympia now has everything in place. Following the 2021 event, it was announced that the competition would move back to Las Vegas. Now, the official dates have been announced.
On Friday, Olympia Productions President Dan Soloman shared a video announcing the date for the Olympia. Soloman took to Instagram to say that the 2022 event will take place from Dec. 16-18 in Las Vegas.
““For those of you that haven’t heard, the Olympia Weekend in 2022 will be held right here in Las Vegas at Planet Hollywood the weekend of December 16th, 17th, and 18th. And I have to be honest with you guys, the things we have planned this year are going to absolutely blow your mind.”
The Olympia will return to Sin City after two years in Orlando. Olympia production was sold to Jake Wood by American Media Inc. in 2020. Because of the pandemic, there were certain restrictions that did not allow the competition to take place in Nevada. This led to the 2020 and 2021 shows taking place in the Sunshine State.
The change did not affect Big Ramy. He won back-to-back titles in Orlando and has solidified himself as one of the best bodybuilders in the world. Brandon Curry has finished as the runner-up in each of the last two competitions after being crowned champion in 2019, which was the last show to take place in Las Vegas.
There are currently 11 divisions that compete at the biggest event of the year. This includes Wellness, which made its Olympia debut in 2021. Men’s Open continues to be the highlight of the weekend a d competitors have already started competing in order to qualify for the 2022 Olympia. So far, there are 12 athletes who have already earned qualification by either winning a show or finishing top five in Men’s Open in 2021.
Rafael Brandao (2021 Romania Muscle Fest Pro winner)
Hadi Choopan (3rd place in 2021)
Shaun Clarida (2021 Legion Sports Fest Pro winner)
Brandon Curry (runner-up in 2021)
Samson Dauda (2021 EVLS Prague Pro winner)
Nathan De Asha (2021 Yamamoto Pro Cup winner)
Mamdouh Elssbiay (2021 Olympia champion)
Angel Calderon Frias (2021 Bigman Weekend Pro Spain winner)
Regan Grimes (2021 KO Pro Egypt Winner)
Hunter Labrada (4th place in 2021)
Joel Thomas (2021 Toronto Pro Supershow winner)
Nick Walker (5th place in 2021)
Competitors will have plenty of chances to qualify in 2022. There are no more Men’s Open competitions currently planned this year. The next one is set to take place during the 2022 Arnold Classic on March 3-6 in Columbus. Athletes now have a date to target for the 2022 Olympia.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder William Long Goes Super Saiyan at Comic Con
William Long cosplays Vegeta at LA Comic Con.
If you’re a fan of cosplay, more specifically Dragon Ball Z, and you also happen to be a crazed bodybuilding fan or at least of lifting heavy things (which likely you are if you’re reading this). You’re going to love William Long’s AKA “The OG” outfit at the Los Angeles Comic Con that took place over the weekend from December 3, 2021 – to December 5, 2021. William Long depicted none other than Vegeta while cosplaying. Long stated on Instagram (IG):
“Though brief, it was a fun time at @comicconla with the family @calichica951. I do enjoy cosplaying and wish I could do it more often and as well as @sd_cosplayfitand @glee702 do. Glad we were able to meet up with them along with @gi.janedoe . I got to meet Thee voice of Bruce Wayne/Batman, @kevinconroypage . Definitely going to up my cos0lay game for the next con.”
Long continues to say, “Definitely going to up my cos0lay game for the next con. There will be no greater Vegeta than me. I am The Prince of all Saiyans, Prince Vegeta. Also, will someone acknowledge my quads?”
There will likely be no better Vegeta than Wiliam Long (or one with bigger quads at least) at the next LA Comic Con, but will there be a challenger around at the following Natural Olympia – the GOAT of natural bodybuilding competitions – perhaps Goku?
*Note: You can see next year’s initial International Natural Bodybuilding Association (INBA)/ Professional Natural Bodybuilding Association (PNBA) 2022 natural bodybuilding schedule here.
Super Saiyan Natural Bodybuilder
William Long dressed up as Vegeta in the IG post below:
https://www.instagram.com/p/CXGCcRLLLc-/?utm_source=ig_web_copy_link
Aside from cosplaying your favorite anime characters, William Long has a compelling natural bodybuilding resume. He’s the reigning 3x champ of the Men’s Physique division at Natural Olympia. Not to mention, he’s a natural bodybuilding Hall of Fame Inductee. They don’t call him “The OG” for nothing. His nickname sprout to life after being the first PNBA Men’s Physique Natural Olympia champion. In 2017, he made history again by being the first to win a whopping $10,000 cash prize at the 2017 Natural Olympia.
After seeing his Vegeta depiction, any competitor that stands a chance at overthrowing this behemoth is going to need to match Goku’s power level (yes, over 9,000).
Men’s Physique
The Men’s Physique class in natural bodybuilding is relatively new. It first came to surface in 2012 when the International Federation of BodyBuilding and Fitness (IFBB) league launched it. And the INBA/PNBA followed suit.
In the Men’s Physique division, judges don’t base an athlete purely on their size. Instead, the dominant competitor will be the most athletic looking – less muscularity, more conditioning. But, of course, poise is crucial as well.
According to Long, you shouldn’t pose like a bodybuilder in Men’s Physique. On an IG post posted on June 3, 2021 Long gave his followers a posing tip in this class. Long voiced, “Don’t focus on looking as big as possible but instead, on displaying your conditioning. Here you should take notice that I’m not trying to expand my ribcage and puff out my chest. Instead, I’m flexing and crunching down on my abs and obliques. That’s why my arms are low at around my waist so that my midsection is visible.” He also expressed that you shouldn’t squat down to flex your hamstring and quads since they can’t be seen when you’re wearing board shorts. Instead, he says you should stand in an open stance to look more powerful and display your V-taper.
Generation Iron would like to congratulate William Long for winning another title in Men’s Physique at Natural Olympia! We’d also like to thank you for your service – he’s an active member of the United States Air Force!
PS We loved your Vegeta outfit!
Follow us on Instagram, Facebook, and Twitter for more news on natural bodybuilding competitors!
Bodybuilding Vs. Powerlifting Diet: Differences, What To Know & More
Each requires strict attention, but in different ways.
As the athlete you are, you may have found yourself with the choice of being a bodybuilder or a powerlifter but the idea around the bodybuilding vs. powerlifting diet has you stumped. While it is possible to be both, the approach to each is very different, for the end goal is different. We know you get it. But sometimes people still think they can get away with certain things only to find that comes back to bite them. With two sports that require attention to detail, just with different elements, you can no longer escape the idea that the crossover is an easy one.
With that said, we know you want to try. But at the core of the issue is the end result of both bodybuilding and powerlifting. Bodybuilding is for those seeking that shredded aesthetic and well-rounded appearance. Not a single muscle imbalance visible. While on the other hand, powerlifters aren’t as concerned about appearance as they are performance, being able bench, squat, and deadlift insane amounts of weights. So, yes, both athletes can lift big. We aren’t trying to be insulting. But what we are saying is that for those wanting to walk the stage in a bodybuilding show, your goal is drastically different than a powerlifter and it comes from diet.
Let’s take a look at these two sports and nail down the difference between the bodybuilding and powerlifting diet. You won’t be disappointed by the results once you know exactly what you’re looking for. And you may find crossover that allows you the opportunity to do both and do well in both sports.
Bodybuilding Vs. Powerlifting Differences
The overall difference between these two sports is strength vs. aesthetic. Now this is not to say that bodybuilders aren’t strong or powerlifters aren’t shredded, but the point is that the end goal is different. Bodybuilders are seeking that perfect symmetry, which is built on sculpting and increasing size, but at the end of the day, there is no weight to lift to determine a winner. Top prize is in the eye of the beholder. For powerlifters, the desire is to be as strong as possible and to lift as much weight as possible, so while they may care about their appearance, the only thing they are judged on is their raw strength and mental will to lift massive amounts of weight.
In order to achieve this, training is different as well as diet. Of course, there is crossover with certain exercises but at the end of the day, there needs to be a structured plan for getting what you want. So, said differences between these two lie in approach and the intended overall goal.
Bodybuilding Diet Vs. Powerlifting Diet
Jumping into the diets for these two, as this may be the crux of the issue. Bodybuilders need to make sure they are getting enough fuel to power them through their workouts, while still limiting carbs and fats so they can be as lean as possible. A powerlifter is trying to find the right balance of macronutrients to continue to build strength and overall mass to not lose any strength gains whatsoever (1).
The foods are most likely the same for both bodybuilding and powerlifting, as both kinds of athletes are looking to take optimal care of their bodies. Protein would consist of lean meats, fish, eggs, and even beef once in a while to mix things up. Carbs may see sweet potato, brown rice, whole grain pasta, and whole wheat toast. As for those fats, maybe nuts or nut butters, avocados, and certain oils may make it into the mix.
The difference herein lies with the amount of macronutrients and balancing out calories so you don’t gain weight as a bodybuilder and still have enough energy as a powerlifter. So, a bodybuilder will prioritize protein over all else, making sure they get adequate amounts to keep them full and build lean muscle (2). Carbs and fats will be present, but depending on the time of year, in much smaller quantities.
Powerlifters will seek an optimal balance of all three as they need them to thrive. Their training is depleting and ensuring their energy stores are restored can work wonders for their gains. Ultimately, we’ve found that it is about the balance and how each athlete structures their plan.
What Supplements To Take For Each
Supplements are a huge part of the game and can greatly affect our training, performance, health, and wellness. By working with premium and top-tier products, you get the most out those hard workouts as you seek to see great results. Many of the supplements out there can be used by both bodybuilders and powerlifters which allows both kinds of athletes the option to take charge and thrive in their respective sport.
When looking at great supplements to add to your routine as either a bodybuilder or powerlifter definitely consider the three main ones being pre-workout, intra-workout BCAAs, and protein powders as these will cover all the needs of your pre-, mid-, and post-workout routines. Creatine is also a big one for increasing strength and size and can work wonders for absolutely all your strength training goals (3). For health and wellness, both athletes can benefit from an omega-3 supplement, a super greens product, and of course, a multivitamin.
Supplements that may differ, for example, are fat burners and mass gainers. A bodybuilder may be more inclined to take a fat burner to help shed calories and burn that unwanted fat to add to that shredded aesthetic while a powerlifter will look more towards a mass gainer to pack on mass and increase size.
Wrap Up
The bodybuilding vs. powerlifting diet debate seems to truly lie in how much is needed for each respective athlete. Both athletes take care of themselves and seek to put the best foods and supplements in their bodies. With different goals and the end result needing to be different, what matters is quantity and knowing how many calories to put into your body. For those looking to succeed, know your limit and work hard to hit it, for the results of a quality diet are hard to ignore.
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
Oliver, J.; et al. (2010). “Macronutrient intake in Collegiate powerlifters participating in off season training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Talking Huge With Craig Golias | EP 22: How To Get Rich In Bodybuilding & Social Media
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Craig Golias goes in-depth about how to make money as a bodybuilding influencer.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias goes into great detail about how he found financial success as a bodybuilding influencer. He also shares key tips for aspiring bodybuilders on how to make a living using social media.
Craig Golias is known for being HUGE but he’s not a competitive bodybuilder. While he did compete for a brief stint earlier in his life, Craig’s success now comes through his own brand and sponsorships. This is a far cry from what was possible in bodybuilding just a few decades ago. Social media has allowed individuals to build their own businesses using their own platform.
But this is easier said than done. In order to make enough money for a living, you need to have a loyal and large fan base. This is where the work comes in. Becoming a successful social media influencer is a skill unto itself. With millions of people wanting to get insta famous – what are the key tactics for standing out among the crowd?
For Craig Golias, he focused on getting as huge as possible. He then fused that with his sense of humor to make a name for himself. But the road to success took time – and he admits it has only been over the past 2-3 years that he started truly living solely off of his own brand alone. Now through that experience – Craig opens up about the do’s and don’ts of becoming a successful (and lucrative) bodybuilding influencer. Let’s jump into it.
Always Build A Loyal Following First
Craig Golias stresses the importance on building an organic and loyal following first before selling anything via your own channels. The reason people enjoy using social media is to feel as though they are getting to know the personal life of a larger than life figure. For Craig, not only did he post pictures of his massive physique – but he showed his personality and his personal life. By doing so – the fans who may have only stopped first to see his unrealistically massive body stuck around because they felt a connection to his character.
Over time, this not only helps build followers in general. It also helps build loyal and dedicated followers. These are people who genuinely enjoy your content and feel a connection to your personality. Once that kind of loyalty is built among enough people – then you can start building your brand with sponsorships or selling directly to your fanbase.
Make Sure Your Sponsorships & Products Fit Your Brand
Once you have a loyal following – it’s important to respect that following with what you are selling. If it appears obvious you are just shoving random products down their throats, people will start unfollowing. Ensure that you believe in what you are sponsoring. Or if you are selling a direct product of your own – make it true to yourself and part of how you want to connect to the audience rather than a cold promo.
For example, Craig Golias over time built a catchphrase “SAAAP!” that he would use in many of his videos. This was just an organic part of his personality that caught on. So he turned it into a t-shirt. His fans love his catch phrase and are more than willing to own something like that. The same goes for Craig’s training programs. He has a massive body and wants to provide a service. So promoting his training and coaching feels genuine and not like a bait and switch.
Always Be Posting
Craig Golias also stresses the importance of always posting and engaging on social media. Make sure to always use Instagram stories, or Tik Tok, or typical wall posts on Twitter, Instagram and Facebook. Your social media platforms are your business. It’s your direct connection to your audience. Even when you aren’t selling something. Post every day. Reinvent what and how you post. Keep things fresh. This is vital to maintaining your business.
For example, Craig Golias often gets up in the middle of the night to use the bathroom. He always uses this as an opportunity to post something on socials. Even if it’s a throwback. He’s away at an odd hour of the day. He can reach different fans across the globe at this time. He’s awake – so why not? That’s kind of mentality keeps him engaged – and keeps his audience engaged.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Craig Golias goes into far more detail about his biggest tips and biggest mistakes through his social media journey. You can use these to help avoid the same mistakes and perhaps shorten your journey to personal brand success. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Luke Stoltman Crushes 661-Pound Pause Deadlifts For A Triple
Strongman Luke Stoltman continues to put up some huge numbers preparing for 2022.
The Stoltman brothers have climbed to the top of the powerlifting game. Both have recently been invited to participate in the 2022 Arnold Strongman Classic and this is just one event for what could be a packed year in 2022. This is especially true for Luke Stoltman if he is able to continue this level of training.
Luke Stoltman seems determined to increase his numbers heading into the new year. This was made clear when Europe’s Strongest Man loaded 661 pounds on the bar and completed three reps while pausing in between. Stoltman completed this lift without a belt. This has gone with Stoltman’s recent trend of lifting heavy in order to reach his max.
Luke Stoltman entered a training session with his brother Tom, who has been more focused on high volume speed reps. In a recent video posted to the Stoltman Brothers YouTube page, you can see how Luke completed these deadlifts and the form he used to do so.
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During the 2021 Rogue Invitation, Luke Stoltman struggled with deadlifts and this was his weakest lift at the event. It is clear that he wats to bump up those numbers and has been doing so by lifting extremely heavy.
Despite this performance at the Rogue Invitation, Stoltman was able to put up a big year in 2021. He won the 2021 Europe’s Strongest Man and 2021 Giants Live World Tour Finals. At the Giants Live, Tom Stoltman finished second to his brother. Stoltman is known for massive lifts and thrives in log lift.
In 2020, Stoltman set the British record with a 221kg (487lb) log lift. It seems as though he could attempt the world record in the coming year. This is currently held by Iron Biby at 229kg (504.8lb). For the time being, Stoltman seems to have his focus on deadlifts and strengthening a part of his craft that has been down recently.
If Luke Stoltman is able to get his numbers up, there is no telling what levels he will be able to reach. Stoltman already has one show on tap for 2022 at the Arnold Strongman Classic. It will be interesting to see when he competes next and what he decides to attempt. There is no doubt that he continues to be one of the top strongmen in the world and lifts like this remind us all.
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How To Reduce Your Waist Size Without Doing Ab Exercises
Reduce Your Waist Size With This One Trick
Let’s face it; many people get a gym membership to lose weight and to fit into smaller clothes. Following the advice of the broscientists, these people spend most of their time on the cardio equipment. Since you’re reading this article, chances are you’re one of them.
It isn’t long before they lose the motivation and return to their old ways. They blame their genetics for their inability to lose the excess body fat. The ‘too busy to workout’ excuse follows.
The others don’t like spending their time on the dreaded treadmill or doing crunches. Hardly do they know, it’s not their genetics. It’s the lack of knowledge which makes them quit working out altogether.
Changes In Bodybuilding In The Recent Eras
Have you wondered how bodybuilders in the golden era had small waists even when there was no fancy electronic cardio equipment? They used techniques which are long forgotten but were way more efficient than the ones employed by the pros now.
Unlike the bodybuilders today, the golden era bodybuilder focused primarily on symmetry and maintaining a narrow and tight midsection. Most of the current pro bodybuilders focus on getting big and turning into mass monsters.
The Vacuum Pose
If you haven’t heard of this, you’re already missing out. Frank Zane brought this technique into the mainstream by performing this pose on the stage. Before him, the athletes usually performed this pose in the gym as an exercise.
In this pose, you have to suck in your stomach to your spine to make it look like it has completely disappeared. When you hit the vacuum pose, you’re contracting your transverse abdominis (TVA).
The TVA runs across your waist just like a weight belt. It works like a weight belt in your daily operation. You can only perform this kind of thing with your belly.
TVA lies under the rectus abdominis and obliques and is one of the deepest abdominal muscles. Unlike most other muscles, it doesn’t connect to or move bones closer together. Many of TVA’s fibers don’t attach to the bone at all.
You need to take baby steps when it comes to performing this exercise. It will also need a lot of patience and persistence if you have never tried hitting this pose before.
There are four steps to mastering this exercise. In this article, we will take you through each step assuming you’ve never tried this exercise at this point. Each step will be harder than the previous one.
Don’t get intimidated by the four steps; you need to take one step at a time. Once you master one level the next will be relatively easy to perform and will be more efficient than the previous step in achieving your goal of a narrow waist.
Supine Vacuum
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This is the first step in performing the vacuum. It’s also the easiest way to suck in your stomach since the gravity will be your friend in this exercise. Confused? Let us explain.
Lie on your back with your knees bent, so your feet are touching the floor. This will help you isolate and focus on your abdominal. Once you’ve assumed this position, exhale all the air you can. This will raise your diaphragm and shrink your stomach.
This is where your TVA will have the maximum contraction, and you’ll be able to hit the vacuum pose. In the beginning, you might be unable to see or feel the vacuum, but it will come with time.
Hold your breath and perform this exercise for 15 seconds in the beginning. As you get better with time, increase the contraction time to 60 seconds. Take small breaths in between if you’re unable to hold your breath.
Quadruped Vacuum
Once you’re confident with your abilities at the supine vacuum and can perform it at will with no problems, it is time to the move on to the quadruped vacuum. If you’re performing each variation every day, it should take you a couple of weeks at most to perform them optimally.
The quadruped vacuum is called so because you perform them while having four touch points with the ground. In this exercise, you’ll be working against the gravity, and this makes this exercise harder than the previous variation.
Begin in a knee push up position so your shoulders are vertically over your elbows and your wrists and hips are over your knees. Follow the same steps as in the supine vacuum; exhale and suck in your abdominal.
This exercise is harder than the supine vacuum. So, if you were doing 60 seconds on the supine version, you should start with 30 seconds and work up to the 60 seconds mark.
Seated Vacuum
We know what you’re thinking. Isn’t the anti-gravitational version harder than the sitting on your ass version? No, it’s not because many stabilizing muscles come into play while performing this exercise.
Sit on a stable surface without leaning on to anything. Taking the support of a wall or any other surface will reduce the effectiveness of this exercise.
Exhale, pull in your navel and hold it for 30 seconds. Work your way up to 60 seconds as you get better at this exercise. Also, use unstable surfaces like a swiss ball to make this exercise harder.
Functional Vacuum
This is when you become a pro at hitting the vacuum pose. You’ll be so good you could perform it at any time, anywhere. Functional vacuum is the real life variation of this exercise.
You could be performing the vacuum pose in a subway, on your office desk or anywhere else without the people beside you knowing it. As you get better at the vacuum poses, you’ll be able to hold them for long durations.
This can result in a tighter, narrower and firmer midsection. Once you’re at this stage, you’ll find yourself vacuuming throughout the day. You won’t have to wait for long before your waist size drops.
Which ab tightening technique works the best for you? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Vitaliy ‘Good Vito’ Ugolnikov Makes Switch Over To NPC
Good Vito will have a chance to compete in an NPC competition moving forward.
Vitaliy Ugolnikov, better known as Good Vito, has built quite a following and fanbase on social media. He has posted many physique updates to show off progress and he will not have a chance to show it off at a different level.
Good Vito has been competing in the IFBB Pro Elite Circuit and fans were wondering when he was going to work his way up. That seems to be happening as Ugolnikov is making the switch to NPC. This could allow Good Vito to eventually earn his pro card and move up to IFBB competition.
This is a decision that has been in the works for about a year now. Good Vito wanted to win a major international tournament, such as a European or World Championship. Now, he will have the chance to matchup against some competition at a higher level to see whee he stacks up. According to some physique updates, Ugolnikov should hold his own and then some.
At the beginning of November, Good Vito shared a picture and an achievement of winning another championship in Russia.
“3x Time Champion of Russia! So what?! Time for a bigger land?”
Good Vito is a 24-year-old bodybuilder who has made some serious progress in recent years. This has been done on social media and on stage. The time has come for Ugolnikov to join NPC competition and it can only go up from here. He certainly has built a physique that can compete at the highest level and he will have a chance to do so.
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Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
With Santi Aragon Retiring at 33, Can We Expect More Athletes to Walk Away Early?
Santi Aragon retires from competitive bodybuilding.
Santi Aragon, 212 and Classic Physique veteran, has decided to retire at the age of 33. The bodybuilder sites that he wished to walk away on his own terms with his health intact.
Competing as a professional athlete can be quite the daunting thing. It can take a considerable toll on the physical body. Bodybuilding in particular can be especially taxing for the athletes. To push your body to the limit then cut down a tremendous amount of water weight and step on stage dried out and depleted can be truly challenging for the average person.
So when athletes state that they’re leaving competing behind it usually comes as no surprise. After all you can only stay in the game so long before it has diminishing returns…unless your name is Dexter Jackson that is. But it appears that the latest athlete to retire from the sport is doing so at a relatively young age.
212 and Classic Physique competitor Santi Aragon is walking away from competition. Aragon still at the height of his powers is choosing to call it quits at 33 years of age. The great news is that Aragon isn’t retiring due to health concerns. The bodybuilder made it clear that he’s walking away from the sport at a high point rather than going too long.
Leaving The Sport Behind
Santi Aragon wrote this message on his Instagram post addressing his retirement.
I am formally announcing my retirement from the bodybuilding stage. It’s been something that I have been wanting to do for the past year. I am walking away from the stage on my own terms and was not forced in anyway to do so. As time goes on, your priorities in life change. My priorities are my future, my health and my family. Bodybuilding was getting in the way of those 3 things which I hold dear to my heart. Bodybuilding has brought me so much joy the last 10 years. The people I’ve met, the places I’ve traveled to and all the life lessons I can take with me into the future. I am very grateful for the last 10 years and all of the people that were a part of it. Just because I’m retired from competing, does not mean I am disappearing from the fitness world. Your boy has to look peeled come summer time ? Love all you ❤️
While Santi Aragon may still be healthy and fit, there have been a string of bodybuilders who have passed away in recent years that is certainly raising some alarms. These deaths have certainly put many athletes on notice. At the end of the day all we have is our health and it appears that rather than push on for too long Aragon is choosing to walk away with his head held high and with all his faculties intact.
What do you think of Santi Aragon retiring at age 33?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.