Muscle Chemistry Archive
Patrick Moore On Trash Talk: “It’s Hard For Me To Take It Seriously”
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Patrick Moore: “Fans need to keep in mind that we are not literally trying to kill each other.”
The spectacle of bodybuilding has been a point of conversation for many years now. Since the beginning of bodybuilding’s entrance into a more mainstream culture – rivalries have peppered each era. Some find it to be a vital way to build interest and grow the sport. Others see it as a distraction that degrades the integrity of competitive bodybuilding. In our latest GI Exclusive interview, Patrick Moore shares his opinions on trash talk and rivalries – when it’s helpful and when it goes too far.
As a former boxer, Patrick Moore has a different viewpoint on trash talk and rivalries. In the boxing ring, the trash talk all adds up to an actual physical battle. One person walks away a clear victor (mostly) due to a literal fight. In bodybuilding, judges decide who wins and the competitors cannot affect the other athletes’ outcomes. They can only focus on themselves. It’s this vital difference that makes Moore find trash talk in bodybuilding a joke.
“When I see it [trash talk] I just really can shake my head because being a fighter, a former boxer. Even when we talk trash we can go in and – well we were fighting,” Patrick Moore states in our interview. He continues: ”
We were literally trying to knock each other out. And when it was over we would shake hands, we’d go grab a bite to eat… bodybuilding we are on stage in underwear. And if you really break it down we are being judged by strangers… it’s a subjective sport… So the trash talking where we can’t ultimately do anything to the other person. Because of where I come from I can’t really draw a parallel.”
Patrick Moore admits that trash talk can help build excitement – but he believes that both fans and some athletes end up taking it too seriously. We all need to be aware of the social contract we sign with bodybuilding personas. What is said between athletes on social media should not be considered gospel. Most of the time, the athlete are perfectly friendly in real life.
“I mean I think it has its place. As long as the fans understand when we see each other, we’re cool… if you understand how sports work sometimes. Words can get heated but that’s all it is.”
Ultimately, Patrick Moore would rather focusing on confidence rather than trash talk. He has no qualms stating when he thinks he is better than other competitors. He doesn’t see that as trash talk – just confidence in the work he’s put into himself. While some might take it personally – Moore would rather not take too much energy commenting back and forth. He sees that energy best placed into his training and diet and focus to win the show.
That being said, he has been pulled into a few trading of barbs in the past. We’re all human – but he almost always walks away from it with nothing personal held against the other person. It’s all part of the heated energy leading up to the show. It’s not real life. The real work happens in the gym, the kitchen, and on the stage.
You can watch Patrick Moore’s full comments in our latest GI Exclusive interview segment above!
Phil Heath Reveals He Had Covid, Lost Muscle Mass
Phil Heath talks about his recent battle with Covid.
Phil Heath reveals that he contracted Covid and that he lost a considerable amount of mass in the process. In a recent video posted to his YouTube channel, Heath explained that he dropped a massive amount of weight and his journey to getting back into the gym.
The global health crisis seems to be the gift that keeps on giving. Just when you think it’s subsiding, becoming a thing of the past, it rears it’s ugly head once more. The virus continues to plague communities across the globe. It has even caused certain countries to once again issue lockdowns in order to combat the sickness. Despite that fact it still came as a shock when seven-time Olympia champion Phil Heath revealed that he contracted the virus.
Once the king of the bodybuilding world, Phil Heath has been known as the epitome strength. Yet it appears that Heath was deeply effected by his recent bout with Covid. It appears that not only did the bodybuilding great contract the virus, but that he also lost a considerable amount of mass in the process.
In a recent video uploaded to his YouTube channel Phil Heath described his experience contracting the virus. Contracting the sickness laid him up for quite some time and resulted in the bodybuilder losing muscle. The sickness kept him out of the gym for quite some time which is why he ended up downsizing.
“I haven’t been 225 pounds…I wanna say 2007, 2008. So it was definitely something different to deal with.”
It appears that Phil Heath is in good spirits however. He appears to have made a full recovery and is ready to get back into fighting shape.
“Now I’m just essentially going to the gym to get my weight up.”
Good to see that Phil Heath is healthy and ready to hit the gym hard once again. From the looks of things, his training has been going well.
Still wondering if I should get them to 23″ shredded or not ??
What do you think of this revelation by Phil Heath?
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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.
Bodybuilder Rhonda Lee Quaresma Has Passed Away At 52 Years Old
Rhonda Lee Quaresma has died after a three-year battle with colon cancer.
Former IFBB professional bodybuilder Rhonda Lee Quaresma has passed away at the age of 52. The Women’s Physique competitor was battling colon cancer for three years.
The news was announced on Saturday as a close friend shared a post on Quaresma’s personal Instagram page.
“My dearest friend of 30 years died last evening after a 3 year battle with colon cancer.She spent the last few years living in California and simply loved it, but she was as Canadian as theycome. Her father was Native Canadian and her mother’s side lived in Canada for generations.She was half Ojibway and half English. The exterior of Rhonda was always shiny and I don’t think she would object to the word flamboyant, but the inside was soft, gentle, kind and intuitive. She touched so many people with her kindness and she had this intrinsic ability to see people, really see them and she took the time to understand them. It made for a great friend.
One that I am blessed to have had for somany years.
RIP my sweet [email protected]”
Rhonda Lee Quaresma began her bodybuilding career back in 1989. She won first place in her first competition during the 1989 Kingston Open in the lightweight division. She earned her pro card after winning the 1995 Miss Canada competition in the Canadian Nationals at Level 4. This allowed Quaresma to make her IFBB debut, which came in 1998.
Quaresma finished 13th in her IFBB debut during the 1998 Jan Tana Classic. She would go onto compete in four other shows throughout her career. Her final appearance cane during the 2016 Ferrigno Legacy. Following this competition, Quaresma announced her retirement from bodybuilding but did not leave the lifestyle.
After her retirement, Quaresma continued to work as a personal trainer. She gained a passion for fitness and bodybuilding early in life and it is something she continued following her retirement. Quaresma lived in Los Angeles where she was certified by the Professional Personal Trainer’s Association.
Rhonda Lee Quaresma retired from bodybuilding to focus on her health. She opened up publicly about her battle with colon cancer in 2020 on her YouTube page.
Quaresma continued to be an inspiration in bodybuilding following her retirement. The entire Generation Iron staff sends condolences to friends and family of Rhonda Lee Quaresma during this tragic time.
10 Best Bodyweight Exercises For Building Muscle
The 10 Best Bodyweight Exercises
Contrary to the popular belief, you don’t always need added resistance for building muscle mass. If you’re just starting to workout, you’d be better off starting with bodyweight exercises. Your own bodyweight is enough to shape your muscles.
With the growing popularity of calisthenics, bodyweight exercises have become even more popular. Performing bodyweight exercises are way more convenient than using dumbbells and barbells. You can do the bodyweight workouts in the convenience of your homes.
1. Pushups
Pushups are one of the first exercises people learn to perform for building muscle mass. This exercise helps with building size, strength, and definition in your chest. You can perform different variations like diamond, close-grip, wide-grip pushups to target your chest from different angles.
2. Pull-Ups
Pull-ups are the ultimate test of your upper body strength. If you are a beginner, it might be hard for you to perform bodyweight pull-ups. Ask someone for a spot or use an assisted pull-up machine until you build strength in your arms.
3. Squats
Squats are one of the most important exercises. It is a compound (multi-joint) exercise which targets multiple muscles. Squats help in building overall strength and will make you stronger at other exercises as well.
4. Dips
You can perform the dips on parallel bars if you have an access to them at the park near your home or at your gym. You could also use a chair at your home or a bench in a gym to perform the dips. Dips target your chest and triceps.
5. Walking Lunges
If you like going for walks, you might want to add walking lunges to your routine. Lunges target your lower body and will help in getting your legs in shape. You could also perform standing lunges if you plan on performing them indoors.
6. Step-Ups
We are not limiting ourselves to upper body exercises and are taking an overall approach to bodyweight exercises. Your legs are the foundation of your body. Step-ups help in developing your quads, hamstrings, and glutes.
7. Donkey Kicks
Donkey kicks are the ultimate glute exercise. This exercise isn’t only for women, men can use some booty gains as well. Assume the starting position on all fours. Begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip. Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.
8. Calf Raises
Calves are one of the most stubborn muscle groups. You don’t need to use added resistance for developing your calves. Mimic the motion of a ballerina, stand on your toes, hold and squeeze your calves at the top of the movement for the best results.
9. Handstand Pushups
Broad shoulders are the epitome of a chiseled physique. Only a few other exercises target the shoulders like the handstand pushups. If you can’t perform a handstand pushup, use a wall for support or ask someone for a spot.
10. Planks
No physique can be deemed complete without a ripped midriff. Planks are the perfect exercise to target your core. A strong core can help you lift heavier weights as it stabilizes your body. Make sure you don’t let your crotch hang lower than your body or form a bridge while performing planks.
Which other bodyweight exercises should be on the list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
The Rock is one of the most inspirational peoples of our time. If you ever find yourself dragging your feet, a scroll through Dwayne Johnson’s Instagram feed should be enough to pump you up.
The Rock started out as a football player and then made his way into the WWE (then WWF), before making it big in Hollywood. Johnson is amongst the most widely recognized and humble celebrities.
Photos of The Rock to Motivate You
The Rock travels with his own gym. The Iron paradise has all the equipment you would ever need to train any muscle group. The picture above is from his ‘portable’ gym which travels with him.
The physique Dwayne Johnson has is the result of intense workouts. The Rock has had multiple injuries and surgeries, but they couldn’t stop him from improving his physique with every passing year.
Clanging and Banging
Johnson has a partnership with Under Armour. His Project Rock brand has become Under Armour’s number one seller worldwide. These numbers say something about The Rock’s popularity.
If you’ve ever wanted to try Johnson’s workout, he lays it out for you in this video. The Rock is solid as a rock and strong as a bull. He can move serious weights with a perfect form.
The Rock takes no off days. Even while he is traveling around the world, he hits the gym first thing after landing to kick jet lag. Dwayne is a fan of bodybuilding and is seen at big shows like Mr. Olympia.
The Hardest Worker in the Room
When was the last time you saw such jacked forearms on a movie star? The Rock isn’t just another celebrity, he’s the ‘people’s champ’. Johnson has a heart of gold and you’ll often see him go out of the way for his fans.
Some people might think it’s easier for The Rock because he’s such a big star. It is actually the other way around. The more successful The Rock gets, the harder it is for him as he’s setting higher standards for himself to beat.
It was time for a transformation picture. The Rock has been successful in transforming his physique for his movie roles. The picture in the right is from the sets of the movie Pain & Gain.
The Rock’s quads can put a pro bodybuilder to shame. The legs are the foundation of your body. You can’t have a strong upper body without strong legs. Follow Johnson’s lead and start to love training your legs.
Johnson’s Instagram feed is a paradise for bodybuilding lovers. It’s great to see one of the biggest Hollywood stars is into the fit lifestyle. We believe The Rock will inspire many people to transform their physiques and their lives.
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Finish your week strong. It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. And after the man leaves the arena, he will then pour fine tequila ? on his oatmeal and brown sugar because he’s also kinda f*cking crazy and finds that concoction delicious. Excerpt from one of my favorite speeches from one of my favorite Presidents. I may or may not have made up the last sentence.. ??? it’s conjecture at this point. #ManInTheArena #Roosevelt26 #DareGreatly #AndGetToWork
A post shared by therock (@therock) on Nov 2, 2018 at 3:49pm PDT
We think it’s enough motivation for now. It’s time to get off of your butt and as The Rock likes to say ‘Get to work.’ Head to the gym and make it the best workout of your life.
Which is your favorite The Rock movie? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram.
9 Prisons with Impressive Workout Yards in the US and Europe
Prison is not a nice place to be but there are people serving years in there. Those who have never been there have varying perceptions about prison life. However, nothing is further from the truth; prison limits a person’s freedom a lot. Even so, there is plenty of free time in and out of the cell to do a couple of activities. Some inmates prefer reading while others just chat the day away. However, there is a group that is more concerned with their physical wellbeing. They spend most of their time working out in the prison’s gym facility. Unfortunately for some, not all prisons have a fitness center where inmates can work out. There are also luxurious prisons with better facilities than that are outside. Here are 9 Prisons with Impressive Workout Yards in the US and Europe.
Related Article:: Universities with Best Gyms In the U.S
Bastoy Prison, Norway
The Norwegian prison is considered to be one of the most luxurious in the world. Inmates in this prison live better lives than many people outside prison. However, the prison’s workout facilities are the ones that steal the show.
The facility’s gym is equipped with modern state-of-the-art workout equipment. Interested inmates are provided with training programs to help them keep fit. Despite the availability of these resources, the inmates at Bastoy are not violent compared to other prisons. Additionally, hardcore criminals are taken to a regular prison first so they can earn their place at Bastoy.
Bastrop Federal Correctional Institution, Texas
It is among the most populous prisons in the state but that does not strain its gym facilities. Inmates get to wind their boredom away using a variety of workout equipment in the facility. Additionally, prisoners are first taken through a medical exam before they take part in various activities within the prison.
Champ-Dollon Prison Switzerland
Champ-Dollon was once notorious for overcrowding and violence among inmates. However, reforms have seen the conditions in the prison improve greatly. As of now, the prison boasts of triple-occupancy and good facilities. Champ-Dollon fitness center is among the best there are with quality equipment. The gym section is also spacious to accommodate as my inmates as possible at a go.
HMP Addiewell, Scotland
This facility is more of a learning center than a prison. That explains why it has a good gym section where inmates can work out and feel fit. With a population of approximately 700 prisoners, HMP Addiewell’s programs are geared towards giving prisoners a purposeful life. Part of that plan is to provide them with world-class gym facilities.
Mahanoy State Correctional Institution, Pennsylvania
Sitting on a 222-acre piece of land, this luxurious facility is considered the best in the United States. The prison does not only offer mental health programs and rehabilitation but it also provides fitness programs. Its expansive workout area is the envy of other prisons. Most importantly, the facility houses many immigrants who take English classes as a second language.
Justice Center Leoben, Austria
Justice Center Leoben is exclusively meant for non-violent offenders. The inmates are taken through rehabilitation programs that will see them become better citizens in the future. They’re also allowed to work out during their free time using its modern gym facilities. Additionally, the inmates participate in other sporting activities. It is a place inmates who find themselves in other prisons crave to go.
Sandstone Federal Correctional Institution, Minnesota
Sandstone is one of the places in the USA where non-violent offenders are kept. The facility is everything people who find themselves on the wrong side of the law wish for. Did you know that this facility even provides inmates with dental care and prescription glasses? As if that is not enough, the prison has a well-equipped gym where inmates can work out during their leisure time. You will always find this facility among the best prisons in the world, thanks to its outstanding facilities.
Sollentuna Prison, Sweden
Sollentuna Prison’s state-of-the-art gym and private cells make it one of the most luxurious in the world. The facility also has an open kitchen where inmates can prepare their favorite meals. Additionally, the prison has a huge recreational room with a TV and a couch.
Pensacola Federal Prison Camp, Florida
Forbes magazine listed this prison among the best in 2009. Pensacola has earned its place at the top due to many facilities that are meant to make inmates comfortable. Its most notable facilities are a spacious workout yard, a library, and a softball field. Additionally, inmates are allowed to operate a blog and check their emails once in a while. The facility houses high-profile inmates and that explains why its facilities are unmatched.
Aranjuez Prison, Prison (Bonus)
The Spanish correctional facility has unique rules and traditions that are enviable by other similar facilities. It is one of the few prisons where infants are allowed to stay with their incarcerated parents for the first year. Most importantly, the prison has an impressive workout yard where inmates can do fitness exercises. The prison walls are filled with drawings of Disney characters and cribs for the kids. Parents get to experience parenthood and realize the impact of separation from their loved ones when they’re incarcerated.
Overall
Prisons are slowly turning into rehabilitation facilities rather than places of punishment. Part of that effort is equipping them with modern fitness equipment to help prisoners remain in form. Such prisons with impressive workout yards are the ideal places for bodybuilders and aspiring bodybuilders. Unfortunately, those who are incarcerated for various offenses don’t get to choose the prison they’ll be held in. However, most prisons in developed countries have such facilities and you can enjoy them for the entire time in the prison.
Violence among prisoners is the only reason such workout facilities are cast in a bad light because some inmates see fighting as an opportunity to flex their muscles. That explains why most of the facilities with good gyms house non-violent offenders. Maximum security prisons also don’t have very impressive workout spaces. Go through our shop and find out the latest workout equipment and bodybuilding products such as steroids and supplements.
2021 Bigman Weekend Pro Spain Results
Angel Calderon wins Men’s Bodybuilding at the 2021 Bigman Weekend Pro Spain!
The 2021 Bigman Weekend Pro Spain concluded on Sunday with 10 divisions handing out qualification to the 2022 Olympia. Alicante, Spain was the site for athletes from all over the world to show what they can do on stage.
The event was highlighted by the Men’s Open division where Angel Calderon took home first place. He was able to get the better of Emir Omeragic, who finished second and bronze-medal winner Dani Kaganovich. Other categories include Classic Physique, Men’s 212, Bikini, and Fitness.
The full results from the 2021 Bigman Weekend Pro Spain have been announced. There were a total of 10 golds handed out to give some competitors qualification for the biggest competition of the year. Checkout the full results from the show along with official score cards!
2021 Bigman Weekend Pro Spain: All Division Results
Men’s Bodybuilding: Angel Calderon
Men’s 212: Oleh Kryvyi
Classic Physique: Jose Mete Bueriberi
Men’s Physique: Alessandro Cavagnolo
Women’s Bodybuilding: Nadia Capotosto
Fitness: Minna Pajulahti
Figure: Tereza Linhartova
Bikini: Ivanna Escandar
Women’s Physique: Anne-Lorraine Mohn
Wellness: Juliana Esteso
2021 Bigman Weekend Pro Spain Breakdown
Men’s Bodybuilding
First Place – Angel Calderon
Second Place – Emir Omeragic
Third Place – Dani Kaganovich
Fourth Place – Mohammed Nsour
Fifth Place – Eduardo Rodriguez
Sixth Place – Morgan Aste
Men’s 212
First Place – Oleh Kryvyi
Second Place – Morteza Mashayekh Kordkola
Third Place – Naser Mohammed
Fourth Place -Daniel Sticco
Fifth Place – Samir Troudi
Sixth Place – Vladimir Iakolev
Classic Physique
First Place – Jose Mete Bueriberi
Second Place – Jesus Rodriguez Sendra
Third Place – Julian Castano
Fourth Place – Ayham Alaws
Fifth Place – German Pastor
Sixth Place – Ruben Lopez Reyes
Men’s Physique
First Place – Alessandro Cavagnolo
Second Place – Emile Walker
Third Place – Daniel Leone
Fourth Place – Jeffrey Darko
Fifth Place – Ammar Shlash
Sixth Place – Furkan Er
Women’s Bodybuilding
First Place – Nadia Capotosto
Second Place – Yesenia Garcia Speck
Third Place – Felicia Spatarescu
Fourth Place – Ivana Dvorakova
Fifth Place – Sonia Cabre Pasani
Sixth Place – Claudia Mocciaro
Fitness
First Place – Minna Pajulahti
Second Place – Giorgia Foroni
Third Place – Abbie Elsner
Fourth Place – Corrine Elizabeth Bean
Fifth Place – Susana Beatriz Cacavieli
Figure
First Place – Tereza Linhartova
Second Place -Gabriela Linhartova
Third Place – Annelios Charlotte
Fourth Place – Veronica Gallego Garcia
Fifth Place – Zulfiya Bityeva
Sixth Place – Isabel Vigo Smith
Bikini
First Place – Ivanna Escandar
Second Place – Ashley Kaltwasser
Third Place – Elisabet Vang
Fourth Place – Stine Hansen
Fifth Place – Rukiye Solak
Sixth Place – Tatiana Lanovenko
Women’s Physique
First Place – Anne-Lorraine Mohn
Second Place – Caroline Alves Dos Santos
Third Place – Mireia Henriquez
Fourth Place – Jeanette Johansson
Fifth Place – Alida Opre
Sixth Place – Jeannine Gross
Wellness
First Place – Juliana Estesto
Second Place – Leonida Ciobu
Third Place – Neride Garcia
Fourth Place – Michelle Capponi
Fifth Place – Figen Sahin
Sixth Place – Aysegui Besli
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Bigman Weekend Pro Spain. 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 Bigman Weekend Pro Spain Scorecards
2021 Bigman Weekend Pro Spain Scorecards | IFBB PRO
2021 Musclecontest Brazil Pro Results
Felipe Fierro wins the 2021 Musclecontest Brazil Pro! Get the full results here.
The 2021 Musclecontest Brazil Pro was the most recent contest to hand out a qualification to the 2022 Olympia. Competitors from five divisions gathered in Brazil hoping to earn the chance to compete during the biggest competition of the year.
The highlight of the night was the Men’s 212 category where Felipe Moraes took the first place spot against competitors such as Fabricio Moreira (2nd) and Felipe Fierro Lobos (3rd) among others. Other categories in competition were Classic Physique, Men’s Physique, Bikini and the relatively new Wellness division.
The full results have been announced from the 2021 Musclecontest Brazil Pro. There are five new athletes who will be on stage next December during the Olympia. Checkout the full results from the show along with the official score cards below!
2021 Musclecontest Brazil Pro: All Division Winners
Men’s 212: Felipe Moraes
Classic Physique: Coming soon!
Men’s Physique:Vinicius Mateus
Bikini: Cristiane Silveira
Wellness: Francielle Mattos
2021 Musclecontest Brazil Pro Breakdown
Men’s 212
First Place — Felipe Moraes
Second Place — Fabricio Moreira
Third Place — Felipe Fierro Lobos
Fourth Place — Andre Luiz Dos Santos
Fifth Place — Christyan Adonay Gomez Ramos
Sixth Place — Peter Ciccone
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Classic Physique
Coming Soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s Physique
First Place — Vinicius Mateus
Second Place — Diogo Montenegro
Third Place — Carlos De Oliveira
Fourth Place — Rafael Oliveira
Fifth Place — Anderson da Silva Arruda
Sixth Place — Rodrigo Oliveira
Bikini
First Place — Cristiane Silveira
Second Place — Gessica Brun
Third Place — Halanna Jully
Fourth Place — Mirian Barbosa
Fifth Place — Herlayne Braga
Sixth Place — Ana Paula Baggio
Wellness
First Place — Francielle Mattos
Second Place — Angela Borges
Third Place — Rayane Fogal
Fourth Place — Rafaelle Zen
Fifth Place — Laleska Bruschi
Sixth Place — Carolina Santana Nunes Vila
2021 Musclecontest Brazil Pro Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Musclecontest Brazil Pro. 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!
5 Ways To Boost Your Pump in the Gym
Get a Muscle Pump in the Gym
As bodybuilders and fitness enthusiasts, we’re always chasing a good pump in the gym. A muscle pump is the result of blood and lactic acid rushing into your muscles. Nothing can match the satisfactory feeling of leaving the gym with a muscle ripping pump.
For beginners, and advanced people alike, getting a muscle pump isn’t as simple as it might sound. A pump is essential to bodybuilding as it first tears the muscles down by expanding them and at the same time also helps in repairing by taking nutrients through blood.
1. Pre-Workout Supplements
Supplements are a big aid in bodybuilding. Pre-workout supplements containing nitric oxide can help you in achieving a muscle tearing pump. Nitric oxide might also help in improving your workouts by delaying fatigue and decreasing muscle soreness.
Pros use pre-workout supplements not only to get a pump but also to get a laser-sharp focus and improved strength and stamina. If you feel exhausted after a couple of sets into your workout, there is no way you can achieve a pump you can write home about.
One great pre-workout to consider is National Bodybuilding Co. Stage Ready Pre-Workout which won our GI Supplement Award for Best Pre-Workout. With highly researched and clinically dosed ingredients, this pre-workout has proven results with muscle pumps, cognitive focus, and intensity. A great pre-workout can boost your training and see huge muscle growth while giving solid energy and Stage Ready Pre-Workout is a great choice.
Check out GI Supplement Awards National Bodybuilding Co. Stage Ready Pre-Workout here.
You can also check out our official review guide of the best pre-workout supplements on the market right here.
2. Advanced Training Techniques
There are possibilities you might stop experiencing a pump after you’ve been working out for some time. If you’ve been following the same training program, chances are your muscles have adapted to it.
You need to spice up your workouts using advanced training techniques like supersets, drop sets, giant sets, rest-pause sets, etc. Changing up the tempos of your reps can also be incredibly useful as it will shock your muscles.
The next time you’re squatting, take three seconds on the way down, hold and pause at the bottom for two seconds, and blast up to the starting position in a second (3-2-1). You can also experiment with the tempos, for eg, (3-3-3), (1,1,2,), etc. Apply this technique to any and every exercise and be ready to get your mind blown by the pump.
For more advanced guides to exercises like the squat – check out our Bulgarian Squat guide right here to take your workout to the next level.
3. Mind-Muscle Connection
A lack of mind-muscle connection is one of the biggest reasons people don’t get a pump in the gym. Working out isn’t about going through the motions. The mind-muscle connection can be a problem, especially for the beginners.
If you’re doing a bicep curl, you need to ‘become’ your bicep. If you’re a beginner, looking at your biceps in the mirror will help you focus on your biceps. Squeeze and contract your guns at the top of the movement with every rep.
If you’re still having problems with establishing a mind-muscle connection, asking someone to gently tap on your biceps while you perform your exercises can help you in focusing on your pythons.
For more detailed information, check out our official guide with six ways to improve your mind-muscle connection.
4. BFR Training
Blood flow restriction (BFR) training will give you a pump you’ll remember for days. In BFR training, you tie elastic bands on your target muscles while performing your exercises. Doing this will let the blood enter your muscles but will delay the exit, giving you a mean pump.
You might need to increase the number of reps and slow down the movement, giving enough time for the blood to enter your muscles. Getting used to the BFR training can take some time as you need to get the tightness of the bands right, which can take a couple of tries.
5. Take it Easy
Sometimes people deprive themselves of a pump by trying too hard. You don’t need to lift super heavy or do too many reps to achieve a muscle altering pump. Doing 10 reps with a lightweight, proper form and squeezing the life out of your muscles with every rep can get you an insane pump.
Higher volume and intensity aren’t always the answers when it comes to making progress in the gym. Bodybuilding isn’t about lifting the most weight, it’s about putting the optimal amount of tension on your muscles, so they’re forced to grow, and getting a pump in your workouts can be a good indicator for it.
Recovery is also important as well. It’s the time your muscles repair and build back stronger. Check out our guide to the top 5 recovery tips right here.
When was the last time you had an insane pump in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.