Muscle Chemistry Archive
How To Tell If You’re Overtraining
Symptoms of Overtraining
Overtraining is one of the most misunderstood concepts in bodybuilding. The word ‘overtraining’ is casually thrown around in gyms by broscientists warning people who are working too hard.
Most of these broscientists don’t understand what overtraining means. You don’t have to worry about overtraining if you perform a few more reps and sets once in a while. Overtraining isn’t easy, you have to push yourself to the limits to overtrain your body. Your body can take much more than you can imagine.
Weak Nervous System
Here is the Wikipedia definition of overtraining; “Overtraining is the result of giving your body more work or stress than it can handle. Overtraining occurs when a person experiences stress and physical trauma from exercising faster than their body can repair the damage.”
Your central nervous system takes a big hit if you overtrain. You will find yourself falling sick often as your immune system weakens. If you are keeping ill and can’t understand the reason, you should consult a doctor.
Prolonged Muscle Soreness
Your recovery takes a big hit if you’re overtraining. Your muscles might be sore even after a relatively light workout. The soreness might remain for more than a couple of days which can affect your other workouts.
Taking recovery supplements is a good way of handling muscle soreness. Your muscles only repair when they are properly rested. Soreness is a sign that your muscles aren’t recovering, which can set you back on your muscle-building journey.
Exhaustion
Overtraining can make you feel exhausted all the time. If you have been overtraining, you will feel tired even when you wake up in the morning. Extended exhaustion periods can lead to many other problems like loss of concentration, motivation, and depression.
If you’ve been feeling exhausted for no particular reason, it’s a good idea to stay away from the gym for a couple of days. You definitely will return to the gym feeling more motivated than ever before.
Altered Heart Rate
In cases of overtraining, you might also experience altered heart rates. It is a good idea to use a heart rate monitor to analyze your heart rate while working out and throughout the day.
It is normal to have a high heart rate while you’re doing a HIIT workout. But if you’re experiencing an unusually high or low resting heart rate, it is a matter of concern, and you should consult a doctor at the earliest.
Injuries
Overtraining can make you weak which can lead to weaker muscle tissue and joints. If you are overtraining, your body doesn’t get enough time to recover and recuperate from your workouts which can re-aggravating old injuries.
Lifting heavy weights or pushing yourself too hard in the gym can cause frequent injuries. Muscle rehab is your only option if you find yourself in a place like this. Try adding forced rest periods into your routine and change the intensity of your training. If you’re into the active lifestyle, you could try switching to active recuperation sports which are low intensity.
Do you have any symptoms of overtraining? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
2021 Musclecontest Nacional Pro Scorecard
2021 Musclecontest Nacional Pro Scorecard | IFBB PRO
Martyn Ford Will Fight “Iranian Hulk” Sajad Gharibi In Boxing Match Face Off
Martyn Ford and Sajad Gharibi have set a date to meet in the ring.
This is not the first time that Martyn Ford and Sajad Gharibi, known as the Iranian Hulk, have been linked together to square off in a boxing match. These rumors go back to 2018 but a time and date was never set. Now, there is a date planned which gives it a legitimate feel.
The two bodybuilders are set to meet each other on April 2nd, under the banner of celebrity boxing promotion BoxStar. This will be a boxing match and not an MMA fight, which is was originally thought to be years back.
In 2018, there were rumors that Ford and Gharibi were planning to meet in an MMA style fight. This ended up falling through, along with a bare-knuckle boxing match in 2019. Now, the two will have there chance to fight and it might be a little personal for both sides.
Martyn Ford took to Instagram to confirm the fight and say that there is a little extra juice heading into it. While Ford did not give many details, he highlights that Sajad Gharibi and his team made it personal by making some comments.
“So …… apparently @sajadgharibiofficial managed to find some crayons and has signed the paper work …. its ON …. many people have asked me WHY … all I will say on this platform is its PERSONAL ….
from him and his people, words have been said that can’t be unspoken … and when you see you will understand exactly why I’m doing this … every man, who is a father will understand. This maybe a boxing match, but believe me I’m happy to get disqualified to put my point across,” Ford wrote in his caption.
Ford is an athlete that has been training in MMA, Brazilian Jiu-Jitsu, and boxing. This is why he was comfortable taking on Gharibi in any type of match. As for the Iranian Hulk, he is an alleged MMA fighter but has not stepped in the ring for an official match.
Bodybuilders and strongmen making the transition to boxing is something that is becoming more and more present as of late. Of course, the sage between Eddie Hall and Hafthor Bjornsson is at the forefront because of the history and the recent postponement due to injury. Hall suffered a torn bicep and had to pull out of their scheduled fight in September.
It is unknown if and when they will reschedule but the match is already being advertised as the ‘heaviest match of all time.’ Ford and Gharibi could make a run at that title with both men weighing well over 300 pounds.
Martyn Ford and Sajad Gharibi officially have a date and this is good news for fans wanting to see this fight go down. It is one that will have more on the line than just a win in the ring. This is what makes it even more entertaining and sets up the storyline leading into April.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jake Paul Officially Set To Fight Undefeated Boxer Tommy Fury In December
Jake Paul Vs Tommy Fury is official – set for December 18th.
Jake Paul has finally officially booked his next fight. The YouTube star-turned-boxer has announced that he will fight undefeated boxer Tommy Fury on December 18th in Tampa, Florida. The fight will be held at the Amalie Arena and broadcast by Showtime.
True to Jake Paul’s personality, he immediately started antagonizing Tommy Fury by throwing verbal barbs towards his upcoming opponent on social media:
It’s finally official?Timothy had no choice but to sign the contract so he could finally pay his bar tabs, afford a shirt for the club, and stop living off Molly! December 18th in Tampa Bay Im changing this wankers name to Tommy Fumbles and celebrating with Tom Brady. Pucker up Timmy… it’s time to kiss your last name and your family’s boxing legacy goodbye?Ez money lineup here aye? #PaulFury One Will Fall.
Paul announced the fight on Friday and already took a verbal swing at Fury.
Jake Paul has been gaining notoriety for his extremely popular boxing events – but has also been criticized for having never fought an actual pro boxer. That seems to be finally put to rest with the announcement of this fight – the question is how will he perform?
Tommy Fury is the younger brother of heavyweight champion Tyson Fury. At 22 years old, Tommy Fury is undefeated with a 7-0 record including four knockouts to his name. Fury’s fight against Jake Paul will be his fourth match of the year. Interestingly enough, Fury had fought in one of the matches before Paul’s match against Tyron Woodley in August. Fury defeated Anthony Taylor during said match.
After defeating Taylor, Tommy Fury called out Jake Paul claiming, “Jake Paul should have an easy night. So he’s got no excuse for not taking the fight? Let’s get it on Paul. I’ve done my bit. You do your bit tonight and we’ll get it on.”
This ignited a public verbal rivalry between the two with many fans wondering if a fight would ever actually materialize. After much anticipation, it’s finally official. Jake Paul currently sits on a 4-0 record with three knockouts to his name. This will be Paul’s third fight of this year. He had previously defeated Woodley and Ben Askren in 2021.
In addition to the main title card fight, popular female boxer Amanda Serrano is rumored to also fight at the event, though not publicly confirmed at the time of this writing. Her opponent has not yet been set. Serrano is promoted by Jake Paul’s Most Valuable Promotions. She has a 41-1-1 record with 30 knockouts to her name.
What once felt like publicity stunts by both Jake and Logan Paul is starting to look like a bonafide entrance into the boxing world. Both brothers have fought in many fights and don’t look to be slowing down. Will their reputation eventually begin to be more accepted in the traditional boxing world? At what point will an entertainer like Jake Paul be seen as a legitimate fighter based on his skill alone beyond his personality and influence? Only time will tell.
His fight against Tommy Fury will be another step towards legitimacy, being Paul’s first fight against a full on pro boxer. How her performs in December and the outcome of the match will be interesting for his future in the sport indeed. Stick around Generation Iron Network as more updates surface on the upcoming match.
8 Worst Exercises For Building Muscle
The Most Useless Exercises
We recently did an article about the best exercises you could do to build muscle mass. The article got us thinking about the exercises people love doing but which don’t help in budging the needle in the right direction.
Most of the exercises on the list are here because people don’t take out the time to learn the proper form of performing them. You could save yourself time and energy by performing substitute exercises in place of these exercises.
Any Resistance Exercise Done On A Stability Ball
The stability ball came into the limelight with the focus on core training. It’s believed that doing strength training exercises on an unstable surface is going to build muscle and core strength, but no studies have been able to prove it.
Performing exercises involving additional weights are safer done on the floor than using an unstable surface. There is a reason why football games are played with athletes standing on a field of some type, and not a ball or moving surface. To be a pro, train like one.
Ab/Oblique Rotation Machine
Many gyms have a machine that has a revolving base which can be used to train the abs and obliques. People need to stand/sit on it and twist their torsos to train the midriffs. Some people take it to the next level by using weights on the base to add resistance.
The basics of biomechanics state that you need to avoid moving through the terrible triad of lower back movements: simultaneous flexion, rotation, and side bending, especially under loading. Reading just this one line about biomechanics should be enough to make you stop using the rotation machine.
Dips
Although the dips are a great tricep exercise, many people don’t get anything out of it because they can’t establish a mind-muscle connection with the muscle, and can feel no contraction.
Romanian Deadlifts
It’s harder to train the posterior muscles as you can’t see them in the mirror directly. To perform the RDLs correctly you need the right amount of range of motion and bend in your knees which is sometimes too much to ask off a beginner.
Lat Pulldowns
Many people make the mistake of using momentum by swinging back and forth while performing the lat pulldowns. Using the jerking motion takes off tension from your back and puts it on your arms and shoulders.
Upright Rows
The uprights rows need the strictest of forms to optimally work the traps. If you use weights that are too heavy and need to swing back and forth to lift them, you’ll end up performing a weird variation of overhand barbell curls.
Tricep Kickbacks
Even though bis and tris are antagonistic muscles, the triceps don’t get the same love as the pythons. Elevation of your elbow, shoulder, the bend in your back, the distance between your feet, there are too many variables connected with performing the tricep kickbacks correctly.
Lunges
Only a few people perform the lunges correctly. The others either don’t take long enough steps, lunge too shallow, bend at the back or lose their balance. The lunges are best left to the pros.
Which exercise do you hate the most? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Shaun Clarida Looking To Compete In Both Men’s Open And 212 Olympia in 2022
Shaun Clarida could be pursuing two Olympia titles next year.
Heading into the 2021 Legion Sports Fest Pro, one of the big stories was Shaun Clarida preparing to make his debut in Men’s Open. The former 212 Olympia champion made the announcement in the week leading up to the competition. After a victory, Clarida wants to explore the opportunity of competing in two divisions during next year’s Olympia.
In a recent interview, Clarida discussed how he wants to use his qualification to the 2022 Olympia in both divisions. This would have to be approved before he was able to make it happen.
“I would absolutely love the opportunity to do that. I would love to talk to Jim (Manion), Tyler (Manion), Jake (Wood), whoever is in charge of making that decision, and hopefully they would allow me to do that. That would be amazing,” Clarida said.
“Obviously we’re going to be at the show regardless, but with the improvement’s we’re going to make this coming year, obviously the goal is to get my title back at 212, but I would love to really push myself and see what I can do in the Open Olympia this year. It’s definitely a decision that the higher ups are going to have to make, I’m going to respect whatever decision they decide to go with, but yeah if they allowed me the opportunity to do that, to cross over and to move, you bet your ass I’m gong to do that.”
Shaun Clarida continued by saying he was not sure which division he would choose if he was unable to compete in both. There are reasons for Clarida to choose either division and this will be the big question leading up to the show next year if he is unable to appear in both.
Clarida won the Olympia 212 back in 2020. He was the favorite coming into this year’s competition but finished second to Derek Lunsford. It seems obvious that Clarida would want to get his title back as soon as possible. On the other hand, competing in Men’s Open is the pinnacle of the sport and Clarida already showed that he can stack up.
When Clarida first made his announcement, he mentioned that it was not a permanent change and he did not plan to leave 212. Now that he has a competition victory in Men’s Open under his belt, it will be interesting to see if that notion changes.
The 2022 Olympia will take place in December of next year in Las Vegas. Clarida has earned his qualification and is planning to be present on stage. The question will remain, which division will he compete in?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Tips For Powerlifters To Break Stubborn Plateaus
Plateau no more with these great tips for powerlifters.
We’ve all been in the position of seeing progress, making huge strides in our training, when all of a sudden, that stubborn plateau strikes. It can be defeating and make us question what we did wrong. Despite having a well-rounded routine, and taking our supplementation and diet seriously, we still stalled out. For powerlifters, our main focus is one those big three exercises and knowing how to work around those and break a plateau can be a gamer changer for not only training, but also performance.
Let’s take a look at how to burst through these dreaded powerlifting plateaus so we have the best chance at seeing great growth. While we may stall out at times, it is absolutely possible to still see progress, it may just take a little time.
What Are Training Plateaus?
A plateau is essentially when your training stalls out and not much progress is seen. We’ve all had this happen before. Seeing great gains, putting up big weight, then suddenly- nothing. It can be defeating. We’ve all probably seen this with dieting too. You drop a bunch of weight initially then it starts to get slower and slower, and often times we just bounce back up to our starting weight. But the good news is, it is possible to break these plateaus, you just need the right approach (1).
Why Do They Happen?
Most likely, a training plateau happens because your body has adapted to the training you’re doing. That idea of muscle confusion is out the window because your muscles are so used to doing the same old workouts. Eventually, you will stop increasing in weight and once that happens, so too do your gains. We need progression to see growth, and as powerlifters, the three big exercises are the exact same movement every single time. That’s why working with different and unique exercises, while mixing in other forms of training is absolutely essential in growing your muscles to where they need to be.
Best Ways For Powerlifters To Break Stubborn Plateaus
For powerlifters, those big three lifts being the squat, bench press, and deadlift can be challenging, especially if you get stuck and can’t break through a plateau. Let’s take a look at each of these exercises and give you the best advice on how to break those stubborn powerlifting plateaus.
Breaking A Bench Press Plateau
When it comes to the bench press, there are a number of things you can do to change this approach up. By reducing range of motion, you start to move the most weight you can in the least distance possible (2). Depending on your routine already, looking to change up your sets and reps to adjust the training volume can be great, while also mixing in something like pyramid training. To get more niche, look to work your triceps, shoulders, and pecs more broadly as this will provide for well-rounded development while also assisting with the main lift itself. We all love to bench and your PRs should reflect the way you train so don’t let a plateau ruin any chance of seeing those gains you want most.
Squashing That Squat Plateau
Squats are essential and as a main lower body exercise, you want to work to squash any of those dreaded squat plateaus. Similar to the bench press, work to decrease range of motion to move as much weight in as little distance as possible. Increasing the volume can force your muscles to grow and working with assistance and accessory exercises will strengthen your larger muscles, as well as your smaller ones so you see those gains you absolutely want most. The nice part about the squat is there are many exercises that influence leg growth so your options for extra exercises are endless.
Demolishing Your Deadlift Plateau
The deadlift can be a real challenge and with many variations, it would seem like you could avoid a plateau. But that stubborn plateau can strike at any moment and these tips can work to demolish your dreaded deadlift disruption. Weak or tight muscles are an easy solution, and while it will take time to strengthen and loosen them up, the process of starting that is rather simple; take the time to work them and stretch. Using specialty barbells will mix up your exercises and allow for alternative workouts to find their way into your routine. Playing with frequency and volume is also a great way to break a plateau and tempo lifts can keep your workout engaging (3).
Best Pre-Workout To Drive Through Plateaus
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Check out our list of the Best Pre-Workouts for more great products to break a plateau!
Wrap Up
Plateaus can strike at any time but knowing what to do to fix it can be a game changer for your training and ultimately your performance. Powerlifters have a full plate with the bench press, squat, and deadlift, but it is absolutely possible to see great gains despite stalling out. Knowing the tips and tricks to help get you there can make all the difference as you seek the best for your powerlifting goals. Next time you hit a plateau, give these tips a try for each respective exercise and see what happens. You may just end up bursting right through it.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Frontiers (2016). “Overcome strength-training plateau with accentuated eccentric loading”. (source)
Schoenfeld, B.; et al. (2020). “Effects of range of motion on muscle development during resistance training interventions: A systematic review”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Larry Wheels Sets New PR With 140lb Shoulder Press For 17 Reps
Larry Wheels is back to moving some enormous weight in the gym and setting some personal bests.
Larry Wheels is right back to moving huge weight in the gym and he is not shy about sharing some new personal records. Most recently, it came in the form of a set of 17 reps with 140lb dumbbells performing shoulder presses.
Wheels took to Instagram to share the full video. With bodybuilder Regan Grimes spotting the set, Wheels made 140lb dumbbells look like toys as he shot them toward the ceiling 17 times.
“140lb x17 PR!Shoulders felt super strong today.@regangrimes@teampersonalrecord@fatgripz“
Larry Wheels has insane strength and has put it on display plenty of times. When watching this video, you might notice that Wheels’ arms are not fully extended and this has created some criticism. Regardless of what has been said, it is hard to deny the difficulty of this feat and Wheels’ overall strength cannot be put into question.
Wheels thrives performing dumbbell presses of any kind. He holds the unofficial world record in dumbbell incline press of 550lb, 225lb dumbbell in each hand. This criticism is something that Wheels is aware of, which is why he posted another video of a shoulder press set where he addressed range of motion.
Larry Wheels is a powerlifter that is extremely well-rounded in his lifts. Back in September, Wheels set a new personal best with a 950lb squat. This shows the immense strength that the powerlifter has using different body parts. Of course, lifts of this caliber do not come without risk.
Just a few days after Wheels set his personal best, he suffered a quad injury where he was forced to ditch the weight on his way up. He did not take much time off in the gym after his injury and it is not surprising to see him back to moving incredible weight.
Larry Wheels currently holds two world records in the 140-kg division. These are a 292.5 kilograms (644.9lb) bench press and a total of 1,075 kilograms (2,370lb). He made a quick return to the world of powerlifting after trying his hand at arm wrestling.
Wheels seems to be on a mission of setting personal bests recently. This is a trend that could continue and it will be interesting to see as the powerlifter remains active on social media. This shoulder press PR is a nice beginning to what could become a trend for Wheels over the next few weeks.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Sergio Oliva Jr. Responds To Recent Criticism Surrounding Open Bodybuilding
Sergio Oliva Jr. recently made comments about some negativity around Open Bodybuilding.
There has been plenty of criticism surrounding Open Bodybuilding in recent months. This comes after a recent string of deaths and major competitions such as the Arnold Classic and Olympia. Many old-school bodybuilders have been critical of today’s sport, including Robby Robinson, Lee Haney, and Samir Bannout. Recently, Sergio Oliva Jr. responded to criticism and came to the defense of today’s Open Bodybuilding.
Oliva Jr. recently finished third at the 2021 Legion Sports Fest. Following the competition, Oliva Jr. took to Instagram to defend the sport and acknowledge the hard work and dedication that it takes to get to the top.
“The ig pages that constantly bash open bodybuilding won’t post these kinds of pics. They’ll run to post shiesty ass click bate posts to start drama and get traction to their pages only talking about who lost to who rather than how aesthetically pleasing that lineup was on Sunday. How much promise and potential was in the top 6 with so many up and coming future stars.”
Sergio Oliva Jr. has turned into one of the best posers in bodybuilding. He is the son of Sergio Oliva, a three-time Olympia champion who had many battles with Arnold Schwarzenegger. Because of this, Oliva Jr. has been around the sport for many years and has seen plenty of changes.
This generation of Open Bodybuilding is based on size and conditioning. This has caused an uproar because of the preparation that athletes go through and the dangers of some tactics. This has even caused Schwarzenegger to make a statement himself on how to improve the division.
“With all the talk about open bodybuilding shape being dead and this and that I didn’t see anyone you wouldn’t want to look like and Older bodybuilders who talk shit about our generation don’t watch every show (I get it) but then talk about what isn’t around anymore or what’s dead. I will say this the coverage for content from @legionsportsfest was a lil weak. Unless they are about to come out with a ton of footage there really isn’t a lot of the actual stage stuff.But anyone who was there or watched the live stream know it was so crazy at the end. So loud such a fight but at the same time spewing with comradely. We even had guys yelling from the back rooting us on.”
Sergio Oliva Jr. continued his intense response via Instagram by calling out some of the veterans for their lack of knowledge about today’s sport.
“But someone better tell @garystrydomofficial and @robbyrobinsonofficial and @officialsamirbannout and allllll of the other veteran bodybuilders that don’t contribute to any open athlete currently with training and mentoring ultimately which would make a difference yet rather sit on the side lines and complain that, bodybuilding isn’t just the top 3 at the Olympia. You don’t agree with that decision, fine. But quit with this exaggeration that the whole bodybuilding class doesn’t exhibit any old skl qualities that it started with. The problem is, all that stuff doesn’t get views and likes at the end of the day by the majority and it goes unseen. Like moments like this. #BodybuildingIsntDeadJustYourPerspectiveOfItIs“
Sergio Oliva Jr. will not be the only athlete to come out and support bodybuilding and the positive news surrounding the sport. This has turned into a storyline where there are two clear sides to take and neither seems like it is going to budge.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez: A Lot Of Bodybuilding Coaches Want To Be Dictators Over Athletes
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Victor Martinez talks about the importance of constructively questioning coach protocols… and how many coaches don’t want to be questioned
Health has been a heavy topic of discussion in bodybuilding as of late. This is due to an unfortunate string of deaths that passed through the industry over the past few months. While there is no real connection or deep evidence as to how many of these deaths happened – the specter of death looming over the sport has put health on a lot of people’s minds. So how do bodybuilding coaches play into this conversation? Are they responsible for the health of their clients? We asked this very question to pro legend Victor Martinez. In our latest GI Exclusive interview, Victor Martinez warns of coaches that want to be dictators over their athletes… and the importance of asking questions.
Over the years, there has been questions raised about the ethical relationship of coaches to athletes. It’s no secret that coaches provide protocols, not only of nutrition and training, but also recommended drug use. Some of these drugs are legally obtained without prescriptions… others are not. Coaches are not doctors though – so what happens if a protocol leads to health issues both long term and, potentially tragically, short term in the form of sudden hospitalizations or death? Is a coach responsible if something bad happens to an athlete under their supervision?
During our latest conversation with Victor Martinez, we asked him this very question. He believes that, while coaches are partly responsible, putting the full ethical blame on them is a scapegoat. His reasoning being that athletes know what is being recommended to them. They also know these coaches are not doctors. Martinez believes that athletes need to be responsible for themselves by doing their own research and asking questions. If an athlete blindly follows a coach’s protocol – they have no one but themselves to blame for bad outcomes.
“If a coach says ‘do this’ and you don’t question it, it’s your fault,” Victor Martinez states during our interview. He goes on to stress just how important it is for athletes to constantly ask questions.
Of course, he also understands that the system is not perfect. Victor Martinez admits that many coaches see themselves as dictators over their clients. They don’t want to be questioned. They are experts who should be trusted based on their reputation and name alone. It’s also part of the reason why some coaches get angry when an athlete leaves them for another coach.
“I know some coaches can be a little… a lot of coaches want a dictatorship. If you train with them, you’re great. You follow them. You leave them… they’ll fucking call you the worst athlete ever. Listen, if you’re training the athlete for free. By all means. Air out your grievance. But if the athlete is paying you. No. He’s allowed to leave you.”
Victor Martinez uses the word “dictatorship” to drive the point home. He’s not being literal but he does want to warn athletes that they shouldn’t feel trapped by their coach. If they think something is wrong in how they are being trained, for their health or otherwise, they should be able to leave without issue in a business relationship.
You can watch Victor Martinez talk in full detail about the ethics of coaching in our latest GI Exclusive interview segment above.