Muscle Chemistry Archive
9 Things Perpetually Fit People Do Which Unhealthy People Don’t
9 Things Which Separate the Fit from the Unfit
Fitness is a lifestyle and not something you can do for a couple of days and expect to see results. There is a stark difference between the lifestyle of a fit and an unhealthy person. There are a few things which the fit people do that the unfit don’t which make all the difference.
The term ‘fit’ is subjective and can mean different things to different people. In this article, we will be talking about how to stay in good shape and health for life by making small changes to your lifestyle.
1. Workouts
If you want to stay in shape, you have to get your body moving. The human body was made to hunt and gather, and yet most of us use it to sit on a chair and order food online. Do a 30-45 minute workout daily. You don’t have to hit the gym to do this workout. Go for a walk, hike or a swimming session.
2. Diet
Planning your meals can make a big difference in how you look and feel. Eating 4-6 small meals a day will keep your metabolism rate high and will help you burn fat even when you’re sitting ideal.
3. Sleep
Sleep is where all the magic happens. If you are working to build muscle or lose weight, you need to give your body time to rest and recover from your workouts. You should be sleeping for 6-8 hours every night to see the best results.
4. Discipline
Transforming your physique and staying that way needs military-like discipline. You need to be working out, sleeping and eating at the same times every day. Following a disciplined approach helps your body to subconsciously get ready for what you’re about to do.
5. Tracking
Most fit people have a habit of tracking their workouts, diet, sleep and many other things. The habit of tracking helps in setting targets and comparing them with the final results. Apps on your phone make it easier to track your most important metrics.
6. Planning in Advance
If you’re failing to plan, you’re planning to fail. Planning your workouts, meals, rest and your day in advance will make you more productive. You might be a spontaneous individual but planning in advance will pay its dividends in the long run.
7. Visualization
Arnold Schwarzenegger made the technique of visualization popular. You should visualize having achieved your goals even when you’re just starting out. Visualize your days, workouts, and you will eventually turn thoughts into things.
8. In it for the Long Run
There are no overnight successes, especially in the world of fitness. If you’re looking to transform your physique, you need to commit for the long run. There are no shortcuts, hacks or cheat codes. You will need to put in the hard work.
9. Accept Failures and Setbacks
You will face failures and setbacks as you get on the journey of transformation. There might be days when you don’t feel like working out or following a routine. You might incur an injury and be out of the game for weeks. No matter what happens, you should never think about giving up.
What is your fitness goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
6 Ways To Build Shoulder Strength, Size and Conditioning
Tips To Build Boulder Shoulders
If you think about it, all the aesthetically appealing physiques have one thing in common – they have big and round shoulders. Boulder shoulders are the foundation of a solid V-Taper.
Bodybuilding is a game of illusions and having big and round shoulders can make your waistline look smaller. Apart from all the aesthetics, every woman wants a man who can lift her on his shoulders, and this should be enough motivation to get you working on your delts.
Learn How Your Training Affects Your Muscles
Most people don’t understand how the exercises they perform affect their muscles. If your goal is to build size and strength you should focus on compound lifts. On the other hand, performing isolation exercises improves muscular conditioning.
Since we’re talking about building shoulder size, strength, and conditioning, you’ll be following a workout program that maintains a balance between the compound and isolation exercises.
Re-Structure Your Training
You can’t take a one training program fits all approach if you want to build boulder shoulders. You need to break down your shoulders into smaller muscle groups and train them as per your weaknesses.
If you have weaker rear delts, you should train them at the beginning of your workouts hitting them first with compound and then isolation lifts. Arriving at the perfect training split will take a lot of trial and error on your part.
Club Your Shoulder Work With Other Muscle Groups
If you have weaker shoulders, you should consider training them at the end of other muscle group workouts. Make sure you have at least a couple of days rest before training your shoulders again. Think of these kinds of workouts as accessory work for your delts.
Shoulders are one muscle group that can fit perfectly with your other muscle workouts. As an example, you can train your traps and rear delts when you’re working your back. Exercises like the shoulder presses can be performed as supersets with incline chest presses.
Make Compound Lifts Your Go-To
Shoulders are recruited in almost every exercise you perform. You have to be trying hard to keep them out of action. If you want your shoulders to bulge ASAP, you should perform compound exercises as often as you can in every workout.
So, the next time you have an option between wrist curls and farmer’s walk, you know what to choose. Making these small (but hard) adjustments will pay you big dividends in the long run.
Use Advanced Training Principles
You can’t expect to see major changes in your physique if you’re following a vanilla training program. You need to do better than performing 5 exercises with 3 sets of 8-12 reps in your workouts.
Advanced training principles like drop sets, supersets, intraset stretching, BFR training, etc. are your best bet at shocking your muscles into growing. You can also tweak your rep scheme – the time taken to lift and lower weights – to add a new dimension to your results.
Just Lifting Weights Isn’t Going To Cut It
Most people overlook the variety factor when it comes to their workouts. Bodybuilding exercises aren’t the place to practice monogamy. Take your gains to the next level by incorporating bodyweight exercises like handstands, handstand pushups, and resistance band work.
While strength, size, and conditioning are important, they shouldn’t come at the price of flexibility, endurance, and mobility. Always be on the lookout to try new things to keep your muscles guessing.
Who do you think has the best shoulders in the bodybuilding world? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Gervonta Davis vs Isaac Cruz Results
Who won the battle between Gervonta Davis and Isaac Cruz?
What happens when an unstoppable force runs into an immovable object? It’s an age old question that has intrigued humans for as we could remember. It’s what makes sporting events so intriguing. Why we love movies like the Rocky series. And it’s exactly the same question that will be answered when Gervonta Davis battles Isaac Cruz.
The WBA lightweight champion, Gervonta Davis has been an impressive force since beginning his boxing journey. He is a powerhouse puncher with the kind of devastating hands that can separate anyone from their consciousness. You only have to see his crushing knockout of Leo Santa Cruz to understand how incredibly dangerous Davis is.
In his second defense of his WBA lightweight title, Gervonta Davis is pitted against Isaac Cruz. Cruz’s hard nosed, come forward style is certainly fan pleasing. It should also pose some interesting problems for Davis to solve inside the twelve round distance.
Both boxers are proud men, ready to put everything on the line for victory. The two almost came to blows at the weigh ins and it certainly sparked even more interest in the fight.
Gervonta Davis and Isaac Cruz went to war! When the dust settled Gervonta Davis defeated Isaac Cruz by unanimous decision in a competitive, close fight.
Did you tune into the battle between Gervonta Davis and Isaac Cruz?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Best Post Cycle Therapy (PCT): 100% Recovery Within 6 Weeks
Steroids are hormone testosterone’s synthetic forms that enhance muscle mass and strength. Steroids, used because they can defeat the natural production of testosterone. The users, therefore, use some substances post cycle therapy to reduce the problems that associates with the restart of testosterone production.
Post Cycle Therapy (PCT)
Post-cycle therapy, therefore, a period that begins immediately after finishing a cycle of drugs that prescribes to improve performance. These are drugs like selective androgen receptor modulators (SARMs)and prohormones. Post-cycle therapy is simply the behaviors and drugs that users of steroids have to reduce the negative effects of the drug after several weeks. The therapy is important to steroid users because it reduces negative effects of a withdrawing from the drug by helping the body to bounce back to normal testosterone production. It means that as soon as the performance-enhancing drugs cycle is over, the body’s normal testosterone hormone production has to begin again. This is where post cycle therapy becomes important to improve the hormone production, thus helping you to recover quickly. Post-cycle therapy is done to help the body start natural hormone production as soon as possible.
Related Article:: Is Post-Cycle Therapy (PCT) Really Necessary?
There are different most popular best post-cycle therapy procedures. However, you will need to use the best of the best because the recovery process highly depends on the best products used. There are so many very effective types of post-cycle therapy supplements that will make the recovery process very fast. they are as follows;
Post-therapy stack that combines rebirth post-cycle therapy and enhances recovery
Rebirth post-cycle therapy is a designed drug for post-cycle therapy and that’s why it is called rebirth. It contains six capsules that are made of clinically proven ingredients that help to fasten the recovery process. Enhance is a very powerful testosterone booster. It is not like other testosterone that is weak. Enhance contains eight capsules. using this combination means one has to take fourteen capsules each day (6 rebirths and 8 enhance) this post-cycle therapy should take 4-8 weeks.
PCTpower
PCTpower is very powerful because it has the following components; a 3-in-1 formula that ensures one retains on the cycle muscle gains and strength by restoring the production of testosterone naturally and helps to prevent an increase in estrogen production. post cycle therapy supplement also has estrogen blocker, testosterone booster, and liver support with fenugreek, chrysin that helps to support the liver health and detoxification of the body. This drug contains estrocontrol that helps to stop the body from forming an enzyme that is known as aromatase.
The body uses aromatase to change androgens to estrogen. When the body has a source of hormones from outside, it reduces the natural production of testosterone. therefore, estrogen levels increase hence increasing muscles and strength. This can cause strain on the liver because it has to convert prohormones to detoxify the body. Taking PCTpower had so many positive benefits and it is proven to work in different ways. This is;
The drug has estroControl that helps in stopping the production of aromatase enzyme that helps the body to convert androgens to estrogen.
The drug has Liver support that contains powerful antioxidants and different herbs to improve liver health.
It also has testosterone support that enhances testosterone production naturally by the body.
The PCTpower supplement not only plays a great role in the body to boost natural testosterone production but also helps to reduce signs of high estrogen levels. It is highly recommended after a cycle of very harsh drugs that causes harm to the liver because it is a combination of scientifically proven natural formula.
Estrogen blocker for men and hormone balance for women
Estrogen blocker is a natural post cycle therapy that is anti-Aromatase enzyme production and anti-estrogen support formula. It helps cystic and hormonal imbalance that causes acne. It helps to regulate hormone levels which help to curb unwanted breakouts. This product does not have any synthetic drugs or even chemicals.
Improving hormone balance helps to: improve the body energy, lower cholesterol levels and even boost one’s confidence. The strongest estrogen blocker is pride nutrition estrogen blocker that contains nutrients that helps to reduce estrogen levels which may be associated with different health conditions like; high cholesterol, estrogen imbalance, gynecomastia. Estrogen blockers can be used by both men and women.
Iron labs nutrition Post Cycle Therapy extreme capsules
These are post-cycle therapy drugs that contain 80 capsules and post cycle therapy booster and advanced formula. This product is a PCT support supplement that is of full-spectrum blend featuring carefully selected ingredients to help achieve your health goal.
It contains 15 active ingredients that range from essential minerals that support the body. These ingredients are D-Aspartic acid that is 1 gram per 4 capsules for the best post-cycle therapy support. This product is very easy to use because it is a 30-day dosage. Take it accurately to help boost the natural production of testosterone in the body
NOLVADEX PCT
Nolvadex PCT is the most popular method. This product is also known as tamoxifen citrate. It helps to speed up the natural production of testosterone. Nolvadex helps to reduce estrogen levels and hence boost the body’s natural testosterone production to a stable and healthy level. It is used for moderate or heavy cycles which includes several compounds for longer periods. This drug’s normal dosage is from 10mg to 40mg in a day between two to four weeks. This product has to be planned according to performance-enhancing drugs that were used. Nolvadex is not available over the counter but it is a prescription-only drug with few side effects like headache and nausea. This drug is a very quick way of restoring hormones.
Clomid PCT
It is also known as Clomiphene and is one of the strongest post-cycle therapy compounds. It is a selective estrogen receptor modulator (SERM). Clomid PCT is commonly used by bodybuilders who have gone through heavy anabolic steroid cycles to help bring estrogen levels to normal which have increased after finishing a cycle. The Clomid dosage is between 20mg to 50mg daily for a period of two to four weeks depending on how bad the person’s hormones are. The standard dosage recommends the use of 50mg for two weeks and then 25mg for another two weeks. It is extremely strong compared to other drugs that are why we do not advise overdosing.
By reducing estrogen levels, the testosterone levels, increase. Clomid is so far the strongest post-cycle therapy. Clomiphene is prescription-only meaning it cannot be found over the counters. It has some side effects like blurred vision, vomiting, and nausea.
Rich Piana 5% Nutrition post gear PCT
Rich Piana 5% Nutrition is a post-cycle therapy supplement for men/estrogen blocker/ liver health/milk Thistle that has 240 capsules which are a 30- day dosage. Piana’s 5% nutrition post-cycle therapy product has all the anti-estrogen compounds and enhancement that one needs to stop from a cycle. It helps to build more muscle because it has D-Aspartic Acid that scientifically proves to balance cortisol levels which helps to come off a cycle. It also helps to balance hormones and maintain the muscle growth and strength. Rich Piana 5% Nutrition also helps to reduce estrogen because it has natural aromatase inhibitors. It helps protect the liver and reduce the damage that caused by free radicals produced when the liver metabolizes toxic substances.
Build PM Night Time Muscle Builder and Sleep Aid Supplement
It supports deep sleep and reduces restlessness and enhances good night sleep. It helps build hard and lean muscles for men and women. Build PM enhances muscle growth, strength gains, and endurance as it improves sleep. It enhances post-workout muscle recovery as well as reduces muscle soreness. The Build PM take it before bedtime.
ix VMI Sports/A-XR PCT
A-XR PCT is the best solution to help increase testosterone levels and libido and also maintaining muscle gains. A-XR Post Cycle Therapy is a very strong initiator that gives high post cycle support. So many men experience negative side effects post cycle like high estrogen, decrease libido, high body fat, and reduced strength and lean muscle growth but when A-XR PCT use as a supplement, you will have a full spectrum formula that deals with all the post cycle side effects. A-XR PCT promotes anabolic drive, increases normal production of testosterone, and boosts performance, energy, and hormonal support.
Must Read:: How Long Does Recovery of Natural Testosterone Take After a 12 Week Steroid Cycle Plus PCT?
Conclusion
The most efficient way to check if one needs post-cycle therapy is to go and see a doctor. For a checkup on the testosterone levels or by looking out for signs of depression and low libido. Post-cycle therapy is very important just like the cycle. The type of PCT you will need highly depends on the type of cycle that you run. PCT is very crucial after finishing a cycle because there are very severe effects that happen if one skips. After all, the body can take very long to recover. For best results make sure to order all the needed products before the cycle begins. Make sure to get the best products to improve testosterone production fast.
2021 Toronto Pro Supershow Results
Here are the results from the Toronto Pro Supershow!
The 2021 Toronto Pro Supershow took place over the weekend with victors earning qualification to the 2022 Olympia. Competitors from 10 divisions gathered in Toronto, Ontario, Canada to put on an exciting show.
The Men’s Open division was the highlight of the show. Quinton Eriya entered the show as one of the competitors to watch. He is one of two returning competitors from this show back in 2019. The 2020 competition was cancelled due to the COVID-19 pandemic but fans were excited to have Canada’s biggest show back once again.
Joseph Seeman is the other returning competitor. He finished fourth at the competition and was looking to make another impact. Seeman has been making improvements over the last two years and has a physique that can compete in certain shows. Joel Thomas and Victor Rea Cano also entered as dark-horse competitors to win the division.
There were a total of 10 divisions that show winners gain qualification to the Olympia. The full results have been announced from the event. Checkout the full results from the show including the official score cards!
2021 Toronto Pro Supershow: All Division Results
Men’s Open: Joel Thomas
Classic Physique: Anthony Casado
Men’s 212: Douglas Connor
Men’s Physique: Davide Mazzolari
Women’s Bodybuilding: MayLa Ash
Women’s Physique: Ivie Rhein
Figure: Angelita Lopez
Fitness: Andrea Glass
Bikini: Danielle Phelps
Wellness: Kassandra Gillis
2021 Toronto Pro Supershow Breakdown
Men’s Open
First Place – Joel Thomas
Second Place – Quinton Eriya
Third Place – Joe Seeman
Fourth Place – Eiren Gauley
Fifth Place – Stan de Longeaux
Sixth Place – Carlos Longoria
Classic Physique
First Place – Anthony Casado
Second Place – Roman Ramassamy
Third Place – Romane Haye
Fourth Place – Blake Course
Fifth Place – Duqann Hinton
Sixth Place – Soo Min Yoon
Men’s 212
First Place – Douglas Connor
Second Place – Adolph Quoida
Third Place – David Henry
Fourth Place – Stephanie Didoshock
Fifth Place – Murat Gonul
Sixth Place – Luis Santa
Men’s Physique
First Place – Davide Mazzolari
Second Place – Sharif Reid
Third Place – Ikenna Amaliri
Fourth Place – Evan Kanu
Fifth Place – Charles Paquette
Sixth Place – Zheyu Zhang
Women’s Bodybuilding
First Place – MayLa Ash
Second Place – Lisa Kudrey
Third Place – Michelle Jin
Fourth Place – Tananarive Huie
Women’s Physique
First Place – Ivie Rhein
Second Place – Alexis Sullivan
Third Place – Lisa McLean
Fourth Place – Maria Redman
Fifth Place – Eve Gagnon
Sixth Place – Nathalee Thompson
Figure
First Place – Angelita Lopez
Second Place – Maryam Bamdad
Third Place – Katerina Aninao
Fourth Place – Tereza Linhartova
Fifth Place – Her Eun
Sixth Place – Rachel Killan
Fitness
First Place – Andrea Glass
Second Place – Abby Bolton
Third Place – Daniella DaCosta
Fourth Place – Corina Harkelorad
Fifth Place – Terra Plum
Sixth Place – Maria Laura Cerbelli
Bikini
First Place – Danielle Phelps
Second Place – Adair Libbrecht
Third Place – Karen Wall
Fourth Place – Diane Brunet
Fifth Place – Laura Ziv
Sixth Place – Julia Schroeder
Wellness
First Place – Kassandra Gillis
Second Place – Celeste Morales
Third Place – Emily Azzarello
Fourth Place – Alexis Rosalia
Fifth Place – Brooke Donnelly
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Toronto Pro Supershow. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.
2021 Toronto Pro Supershow Scorecards
2021 Toronto Pro Supershow Scorecards | IFBB PRO
10 Surprising Things That Can Cause Dehydration
Hydration is the number one building block for good fitness.
Dehydration is the enemy of all mankind. Protein intake, workout style, equipment, personal trainers…the first step for any person going to the gym is to drink water. The adult human body is roughly 60% water and if you’re dehydrated, virtually every part of your body and ability to work out is compromised.
Some people find that no matter how much water they drink, they still experience the achiness and fatigue of dehydration. That’s because, even if you’re drinking water, there are lots of things you could be eating or doing that are causing you to dehydrate. Here are 5 easy things, ranked from least to most surprising, that can cause dehydration:
5. High-sodium foods
We all know that sodium, a.k.a. salt, causes dehydration. But did you know that sodium is an additive in many foods you would not expect it to be? The FDA does not do a very good job in regulating how much sodium corporations are allowed to put in our food. It’s in pretty much everything from chicken noodle soup to pasta sauce.
Try to cut down on canned meats and foods, anything cured (salami, prosciutto, ham), cereal, and most commercially packaged pasta sauces. These types of foods all have astronomical levels of sodium relative to their nutrient count because its used as a preservative.
4. Heavy drinking
The pain of a hangover doesn’t just come from drinking too much the night before, it’s also because you’re dehydrated. Drinking a lot is a double-whammy of dehydration because not only does alcohol act as a diuretic, it also tricks the mind into thinking you’re drinking fluids and therefore you feel less thirsty, even as you dehydrate.
If you binge drink, you continue to get drunk after you fall asleep, so even if you might not feel that drunk when you go to bed, your body is continuing to dehydrate all night long without you knowing it. Always make sure to drink water when you drink and try to drink in moderation or avoid it entirely.
3. Air Travel
Being at a high altitude can also cause dehydration. Taking a commercial flight for a few hours or more can really cause someone to dehydrate. At a higher altitude where there is less humidity, the human body retains less of its natural water.
Always drink water before, during, and after you take a flight, especially if you are going to be working out or competing somewhere when you reach your destination. The effects of dehydration can linger for days, or even weeks if you don’t take time to replenish yourself!
2. Low-Carb Diets
This one might shock the pros out there, but it’s true. Carbs actually store a lot of the water weight in our bodies. So, if you’re in a cutting phase where you’re eating almost no carbs, you’re also losing a substantial amount of water along with that. Make sure to drink extra water to offset the balance, especially if you have only recently started a low-carb diet.
1. Stress
Even if you’re doing everything right — you could literally be drinking gallons of water a day — if you’re stressed out, you won’t retain water as well as if you weren’t. Being stressed out causes adrenal fatigue and causes the body to function less while in a variety of ways. You can manage your stress levels through meditation and mindfulness techniques. The benefits will probably go beyond just hydration, too!
Advanced Bodyweight Strength Training: The Pistol Squat
Pistol Squat Overview and Coaching Guide
One of the most effective unilateral exercises that can be performed for strengthening the legs, mobilising joints and improving movement mechanics is the pistol squats.
The pistol squat effectively targets the quadriceps, glutes, abdominals, obliques and ankle stabilizers.
This article will review the pistol squats, provide a step by step coaching guide and investigate a number of the associated benefits.
It will conclude by providing a selection of pistol squat variations to help you master the technique and facilitate maximal gains.
Pistol Squat Coaching Points
This first section will detail how to successfully set up and execute a full pistol squats.
1) Start by assuming a one legged stance keeping the foot directly under the hip and the toes pointed straight or slightly turned out.
Contrary to belief, pistol squats are not bad for your knees, providing this stance is assumed. It will ensure that knee stays over the toes as you squat which will prevent shearing forces from acting on the knee.
2) Keeping the opposing leg straight, drive the chest up and squeeze the core muscles tightly before flexing at the knee.
Look to counterbalance by extending the arms out in front of the body. This will facilitate control and balance throughout the movement.
3) Keeping the weight equally distributed through the foot, gradually drop into a full squat. While you lower, ensure that you lean forward slightly with the trunk (as you would in a back squat).
A common issue experienced as the body drops is that the heel gradually lifts off the floor.
This occurs for typically one of two reasons. Either the ankles are not mobile enough or the hips are not being pushed back far enough.
Lifting of the ankle during a pistol squat is not recommended as it can apply excessive force to connective tissues and consequently cause injury.
4) Avoid bouncing up and out of the squat and instead keep the movement controlled. Aggressively bouncing up is not recommended unless you are highly conditioned.
Those who aggressively rebound out of the squat may develop ankle and knee issues. Bouncing tends to cause a reduction in coordination, muscle recruitment and stability thus enhancing injury risk.
5) After controlling the descent, powerfully engage the muscles of the legs to drive the body back up to the starting position. Once again, ensure that the core remains tight throughout.
6) Assume a stable and fully supported upright position on the working leg. Repeat this process for the desired number of reps.
Ensure that you are truly stable before completing the next rep. Rushing through reps may compromise joint positions and movement efficiency.
Benefits of the Pistol Squat
As stated earlier, there are a vast number of benefits related to performing the pistol squats regularly.
1) Unilateral Strengthening
Unilateral simply refers to using a single limb as opposed to bilateral which is the use of both limbs.
Daily movements, exercise and injury can all contribute toward imbalances. The benefit of performing unilateral movements is that these imbalances can level out (1).
Reducing imbalances can have a positive impact on strength capabilities, movement and injury risk.
In addition, the pistol squats can help to improve performance with other squatting exercises, such as the back or front squat.
2) Improved Proprioception
The pistol squat is superb for developing the body’s understanding and control over movement – also known as proprioception.
More specifically the exercise can enhance coordination and balance which can directly impact performance and injury risk (2).
3) Joint Health
Performing pistol squats in a controlled fashion can reinforce efficient movement patterns and range of motion thus improving overall joint health.
Avoid the temptation to perform fast-paced and erratic pistol squats which will more than likely lead to an overuse injury.
4) Muscle Activation
It has been documented that unilateral squats can activate muscles to a greater degree than bilateral squats (3).
Increasing muscle recruitment and activation can accelerate the rate of strength and movement improvements.
5) Athletic Performance
Many sports require a large degree of single leg strength and stability. Therefore, the pistol squats can be highly advantageous for sportspeople and athletes.
The exercise is a foundational bodyweight movement that should form part of most athlete’s training.
Additionally, using a number of the following pistol squat variations can have a substantial positive impact on athletic performance.
Pistol Squat Variations
There is no doubt that the pistol squat is an advanced exercise which takes time to learn.
For those who are struggling to complete the pistol squat, firstly look to improve your mobility – specifically around the ankles (4).
From there, look to use a selection of the following pistol squat variations before advancing onto a full pistol squat.
1) Deep Bodyweight Squat
The bilateral bodyweight squat is one of the most influential movements for improving leg strength, joint mobility and proprioception.
When performing this exercise, look to drop as deeply as possible while maintaining solid form.
2) Rocking Pistol
Sit on a box with one foot flat on the floor. Lean back and then rock forward using momentum to assist you as you drive up to standing.
3) Box Pistol
This is a progression of the rocking pistol. This time, avoid using momentum and fully focus on contracting leg muscles to lift the body from the box.
4) Elevated Pistol
Stand on a box or a step and let the other leg hang out to the side before dropping into the pistol. This method can effectively enhance balance, range of motion and eccentric strength.5) Assisted Pistol
Holding onto bands or straps during a pistol squats can improve balance and simplify the movement. Add in an isometric hold at the bottom of the squat to increase difficulty.
6) Rolling Pistol
For this dynamic regression, start by lying on your back. Rock the body backwards and then roll forward aggressively, plant the foot and immediately drive up into the squat.
Final Word
The pistol squat is an advanced bodyweight exercise which demands a great degree of mobility, strength, balance and coordination.
If you are new to the pistol squats, be prepared to spend time on learning and mastering the technique. Using a number of aforementioned variations can help to accelerate technique improvements.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Gonzalo-Skok, Oliver; Tous-Fajardo, Julio; Suarez-Arrones, Luis; Arjol-Serrano, José Luis; Casajús, José Antonio; Mendez-Villanueva, Alberto (2017-1). “Single-Leg Power Output and Between-Limbs Imbalances in Team-Sport Players: Unilateral Versus Bilateral Combined Resistance Training”. International Journal of Sports Physiology and Performance. 12 (1): 106–114. doi:10.1123/ijspp.2015-0743. ISSN 1555-0273. PMID 27140680.
2-Riva, Dario; Bianchi, Roberto; Rocca, Flavio; Mamo, Carlo (2016-2). “Proprioceptive Training and Injury Prevention in a Professional Men’s Basketball Team: A Six-Year Prospective Study”. Journal of Strength and Conditioning Research. 30 (2): 461–475. doi:10.1519/JSC.0000000000001097. ISSN 1064-8011. PMC 4750505. PMID 26203850.
3-McCurdy, Kevin; O’Kelley, Erin; Kutz, Matt; Langford, George; Ernest, James; Torres, Marcos (2010-2). “Comparison of lower extremity EMG between the 2-leg squat and modified single-leg squat in female athletes”. Journal of Sport Rehabilitation. 19 (1): 57–70. ISSN 1056-6716. PMID 20231745.
4-Kim, Si-Hyun; Kwon, Oh-Yun; Park, Kyue-Nam; Jeon, In-Cheol; Weon, Jong-Hyuck (April 7, 2015). “Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics. 45: 59–69. doi:10.1515/hukin-2015-0007. ISSN 1640-5544. PMC 4415844. PMID 25964810.
2021 Battle Of Texas Results
Jennifer Ronzitti wins Bikini at the 2021 Battle Of Texas!
This weekend, Saturday December 4th 2021, held the Battle Of Texas Supershow bodybuilding competition at the Irving Convention Center. The pro show solely featured an epic battle in the Bikini division. The results have finally been announced – and pro competitor Jennifer Ronzitti won first place a the 2021 Battle Of Texas.
The 2021 pro bodybuilding season “officially” ended on October 8th with the Mr. Olympia 2021, with all following pro shows providing qualification and points towards the following Olympia in 2022. The Battle of Texas falls under this category during what is usually a sleepy month for the sport of bodybuilding. 17 Bikini competitors fought for top placings in Texas – but only one winner was able to stand tall in the end.
While Jennifer Ronzitti earned first place – other highlights include Alessia Facchin landing in second place and Mahsa Akbarimehr following in third place. Landing in the top three spots at a pro competition is not only important for possible points towards Olympia qualification – it also provides a highlight for athletes within the bodybuilding community.
Could these relative unknown competitors one day become household names vying for ultimate champion status at an event like the New York Pro, Arnold Classic, or even Olympia? Perhaps we will see this coming year in 2022.
The official results and score cards have been released. Check out the entire results breakdown of the 2021 Battle Of Texas Supershow below.
2021 Battle Of Texas Breakdown
Bikini
First Place – Jennifer Ronzitti
Second Place – Alessia Facchin
Third Place – Mahsa Akbarimehr
Fourth Place – Marisa Woo
Fifth Place – Lawna Dunbar
Sixth Place – Rachel Linares
Seventh Place – Mary Ann Parks
Eighth Place – Aimee Leann Velasquez
Ninth Place – Lucia Malavaze
Tenth Place – Samantha Houle
Official 2021 Battle Of Texas Scorecard
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Battle Of Texas. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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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.
2021 Battle of Texas Pro Scorecard
2021 Battle of Texas Pro Scorecard | IFBB PRO