Muscle Chemistry Archive
William Bonac Arrives In United States Ahead Of Olympia
William Bonac confirmed he has arrived and will be competing in the Olympia.
It has been a chaotic couple of weeks for William Bonac. He was forced to miss the Arnold Classic two weeks ago because of issues with travel. Bonac was the reigning champion of the event and was unable to defend his title. His plan was to return for the Olympia and it is going to happen this weekend.
Bonac recently announced that he has arrived in the U.S. and will be able to compete on the biggest stage of the year. Bonac took to Instagram on Monday to make the announcement but said he arrived in Orlando on Friday.
“We finally made it to the USA’ for the @mrolympiallc 2021.
I just want 2 take this opportunity 2 apologize 2 all of you ?that I am competing at @mrolympiallc
Actually we arrived at Friday evening needed the whole weekend to adjust to the different timezones.”
William Bonac went onto explain that there was a problem with his Esta and was forced to get a visa. He was able to get one in time and will be able to appear at the Olympia.
“Bonac has appeared in the previous seven Olympia competitions. This began back in 2014, when he placed 14th. Bonac has quickly turned into one of the best in the sport. His highest finish on the Olympia stage was in 2019. He finished second to Brandon Curry that year.
“First of all there were some misunderstanding with my Esta due the denial of the Waver proclamation to get me on time for the AC. My Esta got invalid because of this and was not returnable. So my only option was to get an visa in time, wich we did.
Thanks to God who made us meet some amazing people named @amw0lf& his fiancé @motivate.train.inspireThey were about to fly out to Orlando as well, for the amateur Olympia unfortunately @amw0lf lost his passport with his visa in it. Despite that he was day and night busy with my case until they finally got an appointment for me at the embassy. Thank you so much much my friend without you I wouldn’t be here!!!????
Now I got a visa, wich is even better so I don’t have to worry for the next 10 years.”
William Bonac would have been a force at the Arnold Classic and given champion Nick Walker a run for his money. Now, Bonac will have to make up for lost times and show his full ability on stage in Orlando. There are plenty of reasons to be excited about the upcoming Olympia competition and Bonac returning just adds another to the list.
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Robby Robinson and Nick Walker Continue to Trade Words on Social Media
Robby Robinson and Nick Walker Continue to Trade Words on Social Media
It seems as if Robby Robinson and recent Arnold Classic winner Nick Walker are continuing to share words online. After the legendary Robinson shared his opinion on the state of modern bodybuilding, a confrontation with Walker was all but inevitable. Accept it didn’t quite turn out in the way that many expected.
Rather than retaliating with harsh words and name calling, it appears that Nick Walker has chosen to take a more diplomatic approach. Walker commented on a recent post made by Robby Robinson in perhaps the least offensive comeback ever.
The Beef Continues
The post in question is a classic photo of Robby Robinson at the height of his powers. He looks truly impressive in the image and the epitome of the classic bodybuilder.
In the post Nick Walker took to the comments to say the following.
While someone could interpret this as Walker being tongue in cheek, there’s really no way to tell if the statement was meant to be hostile or goading. On face value alone it appears to be a very polite statement and nothing more.
Robinson Remains Undeterred
After the post and the comment, Robby Robinson put up another post, detailing that he has been harassed online for his opinions on Nick Walker.
I have gotten a bunch of [email protected] , nasty comments, cussed out..
To all INHALE…..
Nothing can you say to me, write, text me, the n word ,call me a grand pa, ( honored ) Dork, washed up..I am unconsumed by any ones fear. TOTALLY ARMED UNAFRAID. . .
If you think this is healthy. Something you would use as a MOTIVATIONAL EMPOWERMENT. Something you would ADMIRE .. THEN YOU need to have a long SERIOUS CONVERSATION WITH YOURSELF….RR .. STILL HAVE THEM ..
With all this back and forth the reality is that bodybuilding isn’t going to change. Many say that Classic Physique exists for those individuals with similar tastes to Robby Robinson. Men’s Open Bodybuilding is unlikely to return to the days of yore when competitors that looked like Robinson were the norm.
At this point the argument is likely to fall on deaf ears. Many like the massive physiques of bodybuilding these days. At this point it seems like mass monsters are here to stay.
What do you think of Robby Robinson and Nick Walker trading words online?
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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.
Iain Valliere: There Are Only Two Ways To Beat Big Ramy At Mr. Olympia 2021
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Iain Valliere breaks down the two approaches to beating Big Ramy ahead of the Mr. Olympia 2021.
We are less than one week away from the biggest bodybuilding event of the year – Mr. Olympia 2021. This will be Big Ramy’s first chance to defend his champion status. Will he prove his win to be more than just a fluke? Or will he be another athlete to join the one and done list of single Olympia champions? Only time will tell – but in the meantime we spoke with qualified Olympia competition Iain Valliere on whether or not Ramy can be defeated. He thinks it’s a tough mountain to climb – but there is a slim margin to beat Ramy. In our latest GI Exclusive interview, Iain Valliere details the only two ways that Big Ramy can be defeated at the Mr. Olympia 2021.
In 2020, Big Ramy showcased the greatest physique of his career. For the first time ever, his conditioning matched his enormous size. This made him a powerhouse and nearly unstoppable. Returning champion Brandon Curry could not hold up – nor could seven time former Olympia champion Phil Heath. Ramy was fully realized. It earned him a spot on the short list of Olympia champions.
It’s been a near year since that epic victory. We are just under a week before the Mr. Olympia 2021. This is our first time to see Big Ramy on stage competing again. Traditionally, Big Ramy’s biggest weakness has been the consistency of his conditioning. One year he will be close to on point. The next he would be completely off point. Just because Ramy won a Mr. Olympia title doesn’t mean the consistency problem will be fixed.
That being said, Big Ramy’s impressive physique in 2020 might also signal he has learned what is needed to keep his conditioning consistent. We’ll soon find out this weekend. During our conversation with fellow Olympia competitor Iain Valliere – we asked his take on Big Ramy’s physique and how he could be potentially toppled from his throne. The way Valliere sees it, there are only two viable tactics for defeating Big Ramy.
The first is to beat him in size. If a competitor can show up with insane size and conditioning to at the very least match Big Ramy – then he can lose the title. The second tactic is to look at Ramy’s weakness and exploit them. This means that a bodybuilder would focus less on size and more on absolute superior conditioning and aesthetics. Iain Valliere thinks that no competitor is currently poised to succeed with the first tactic. This leaves only conditioning and aesthetics as the superior route to defeat Ramy.
“I think there’s two ways to beat Ramy,” Iain Valliere stated in our interview. He continued:
“It’s going to come down to either a guy with really really crazy shape like a Brandon or a Nathan but compiled with really good conditioning. Or it’s going to come down to someone bigger with better conditioning. I don’t see anyone being bigger than Ramy so I think the way to beat Ramy is with detail and shape. I think trying to be bigger than the biggest guy is insanity.”
Looking back at the 2020 Mr. Olympia, Iain Valliere saw Brandon Curry as the closest competitor to take down Big Ramy.
“I think someone like Brandon last year could have closed that gap if his conditioning was a little better. Because he has the shape, he has the symmetry, he has that silhouette of, like, a very very dominant bodybuilder with the bubbliness and flow and tiny waist. Where he was just a little subpar was his conditioning in comparison [to Big Ramy]”
Iain Valliere goes on to state that Brandon Curry is still a superb athlete and is only critiquing his physique in comparison to Big Ramy. In fact, Iain Vailliere even takes himself out of the equation – stating that he is not in the right place to beat someone like Ramy at this year’s competition.
So it seems, according to Iain Valliere, the Mr. Olympia 2021 title will teeter on two factors. How on point Big Ramy is with his conditioning and how on point a rival competitor can raise the bar to exploit Ramy’s weaknesses. It all hangs on the delicate blade of a knife.
You can watch Iain Valliere’s full breakdown on tackling Big Ramy at Mr. Olympia 2021 by watching our latest GI Exclusive interview segment above!
3 Awesome Benefits to Supplementing With CBD!
Can CBD take your gains to the next level?
Cannabidiol, better know by its more popular abbreviation CBD, seems to be all the rage these days. So many individuals have been singing the praises of CBD from Joe Rogan to the average Joe looking to help with aches, pains, and even more serious ailments.
While many may look at marijuana as a drug, the reality is that the CBD portion of the substance has some very helpful effects for those seeking to heal not only their bodies, but their minds as well.
As a martial artist and fitness enthusiast, the reality of training is that you tax your body to produce a better version of yourself. That means hours of time on the mat shadow boxing, hitting the heavy bag, hitting the mitts, and grappling. But that’s not all. Strength and conditioning is also a big priority to keep the body in top form. From barbell squats, to the bench press, to dumbbell rows and even sprints, pushing the body to the limit in order to reap massive benefits has always been a mainstay for a martial artist.
The problem is, all that training eventually takes its toll on your body. The stress you put yourself under to learn new techniques and build a body ready for combat can be truly daunting. Because of such arduous training, its absolutely paramount for a martial artist to recover and rebuild their damaged bodies.
Enter CBD.
CBD has a host of different benefits that are perfect for anyone involved in fitness, bodybuilding, martial arts or anything that involves pushing your body and mind to the limit.
You can also check out our review guide for the top 6 CDB supplements for pain relief in bodybuilding right here.
Let’s break down the benefits of CBD:
Pain Relief
Perhaps one of the most important aspects of CBD is its ability to relieve chronic pain. For those who train their bodies day in and day out, pain inevitable. According to Health Line:
“Studies have shown that CBD may help reduce chronic pain by impacting endocannabinoid receptor activity, reducing inflammation and interacting with neurotransmitters (1).
“One study of 47 people with multiple sclerosis examined the effects of taking Sativex for one month. The participants experienced improvements in pain, walking, and muscle spasms. Still, the study didn’t include any control group and placebo effects cannot be ruled out (2).”
CBD Can Reduce Symptoms of Anxiety and Depression
Pain relief isn’t the only benefit of CBD. The substance has also been used to great affect in reducing symptoms of anxiety and depression in individuals. The stresses of being a professional athlete can be truly daunting not only on the body but the mind as well. Having a dose of CBD to bring things into balance mentally can help when you’re pushing through your next training session.
From Health Line:
“The group that received the CBD had significantly less anxiety, cognitive impairment and discomfort in their speech performance, compared to the placebo group (3). “
Can Reduce Cancer Related Symptoms
CBD has also been helpful in regards to cancer related symptoms including nausea, vomiting, and pain. This in and of itself demonstrates the power of CBD to aid in recovery even from chronic sickness.
“Those treated with an extract containing both compounds experienced a significant reduction in pain compared to those who received only THC extract (4).”
With so many benefits it’s easy to see why so many individuals are hopping on the CBD bandwagon. Combining a healthy diet, exercise, and CBD supplementation can go a long way to making you the best version of yourself you can be!
That said, check out some of the products from cbdMD. A company built on enhancing the overall quality of life for its consumers, while also bringing awareness and accessibility to CBD, cbdMD provides premium and innovative products to the market. One such topical is cbdMD Freeze Roller, a gentle, fast-drying gel perfect for relieving muscle and joint pain with the cooling relief of menthol and the soothing power of Superior Broad Spectrum hemp extract for one of the highest quality topicals around.
cbdMD Freeze Roller combines the instant cooling relief of menthol with the soothing power of Superior Broad Spectrum hemp extract for the best fast-drying gel to relieve muscle and joint pain.
Check out our list of the Best CBD Supplements for more awesome muscle and recovery products to enhance your training and performance as a bodybuilder and athlete.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Source:
Healthline
3 Ways To Save Your Knees On Leg Day
You can’t workout if you don’t have knees to stand on.
When it comes to training injuries there’s no doubt that the most common, not to mention most irritating, are knee injuries. There’s nothing worse than to fall prey to a knee injury, particularly since it will slow a great deal of your progress. If you looking to have some mammoth wheels, some well defined quads and massive calves then a knee injury will kiss all that goodbye. With a knee injury your progress with the squat, deadlift, and numerous other exercises will be halted.
But it doesn’t have to be that way. The thing about knee injuries is that the occurrence is so common that there has been plenty of research into injury prevention. If you’re looking to hit the gym hard on leg day without having to worry about injuries, then do yourself a favor and take some of these tips under consideration.
It’s All In The Warm Up
First thing’s first, if your warm up looks like crap then your knees are likely to end up feeling the same way. If you want to ensure that you’ll have healthy knees after a hard training session then you better be sure to warm up properly. The key is not to jump into the deep end and start lifting heavy right off the bat.
Take your time with the warm up and use lighter weight, being sure to work on form and technique before all else. This will get your muscles prepped for the hard training to come and the mental focus on form will have you perfecting the movement even as you move up in weight. Try some leg extensions at a lighter weight and get the blood pumping before deciding to hit the leg press.
No Lockout Needed
Locking your knees during exercise can ultimately spell trouble for your joints by the end of your training session. Keeping a slight bend in the knees will prevent all the weight from being transferred to the joints. The whole point of training is to build the muscle not to stress your joints beyond repair. Keeping that tension will help work the muscle itself as well as save your joints from punishment.
Choose Your Cardio Wisely
Yes, cardiovascular training should be apart of your routine as a bodybuilder, but many people go about cardio training the wrong way. They believe that you have to do long distance running on the road or treadmill to get in their cardio. A better way to perform your cardio training is to pick an exercise and equipment that will supplement your leg training.
The elliptical and the stationary bike are two pieces of equipment that provide less stress on the knees as well as offering the cardio benefits you need. Running is a high impact activity. When you’re going to squat you don’t want to be worried about shin splints and other running related issues. Your legs should be fresh and strong in order to complete the workout to the best of your ability. That means when you decide to do your cardio choosing low impact exercise machines like the elliptical and the bike are key to better performance.
What nagging injuries set you back during your training? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Best Knee Sleeves For Powerlifting & Compression (Updated 2021)
The best bodybuilding knee sleeves and best knee sleeves for lifting can greatly enhance compression and support for all those big lifts.
Our knees may be tough joints. They do support our large frames all day after all. But even the strongest things start to wear down and that loss of stamina could lead to imbalances and poor support ultimately leading to injury. Knee sleeves are incredibly useful tools when it comes to weightlifting, powerlifting, and Strongman, where so much load is compressed onto your poor knee joints.
We’ve put together a list of the Best Knee Sleeves for 2021 to help with your powerlifting, bodybuilding, and other lifting needs. The right knee sleeves can help you feel less vulnerable and stronger to tackle all of those big lifts.
Best Knee Sleeves For 2021
Best Overall Knee Sleeve
The best overall knee sleeve will work to offer great compression and support and allow for functional movements and more endurance based workouts, while still being useful for heavy lifts.
SBD 5mm Weightlifting Knee Sleeve
SBD brings this amazing weightlifting knee sleeve designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use. An anti-microbial inner lining is matched by an abrasion resistant exterior lining for optimal protection against wear and tear. Registered and developed with help from elite athletes, coaches and other health professionals, this sleeve is approved for all competitive use including USPL, IPF, IWF, and was approved for the USPA in 2021.
SBD 5mm Weightlifting Knee Sleeve is made of 5mm high grade neoprene and four-way stretch fabric with reinforced seam construction for the best in injury prevention.
Pros
Top quality knee sleeve designed from elite athletes and other professionals
Very durable and built to last, the high-grade neoprene is reinforced to tackle wear and tear
Approved for all competition is a huge plus
Cons
It is on the expensive side for knee sleeves
You can only buy directly from their website
Price: $90.00
Check out our individual review for SBD Knee Sleeves here!
Best Bodybuilding Knee Sleeve
The best bodybuilding knee sleeves will work to provide support for those movements essential to sculpting and toning without the fear of injury or unwanted knee pain.
Mava Sports 7mm Knee Sleeve
This knee sleeve from Mava offers a 7mm compression sleeve to work on full support to ensure injury prevention, promote muscle and joint health, and offer optimal stability. Anatomically shaped for performance, they provide the right amount of support and compression to offer maximum comfort and relieve stiffness and soreness after any big lift. These strong neoprene knee sleeves will allow you to achieve more from all of your sessions. USPA approved, Mava also prides themselves on great customer service.
Mava Sports 7mm Knee Sleeve works to provide full support and injury prevention for the best comfort to relieve stiffness and soreness.
Pros
Offers great support and maximum comfort so your lifts are more mobile and aren’t stunted by a bulky sleeve
Being USPA approved is a bonus for competitors
Cons
The sizing tends to be slightly off
Being thick may provide comfort but it also doesn’t wick moisture away as well as it could
Price: $33.99
Best Knee Sleeve For Squats
Squatting can cause real discomfort at times, especially with your knees responsible for holding and moving so much weight. The best knee sleeves for squats will help with pain and swelling so you never have to halt those PRs.
Rehband Rx 5mm Knee Sleeve
Rehband Rx knee sleeve allows you to feel more confident and secure with any activity with this classic 5mm design to provide knee support, comfort, flexibility, and compression. The 3-D contoured design is based on the contour of the leg so it is an anatomical fit instead of an angled tube. Providing reinforcement all around the knee, it allows for optimal range of motion for whatever your sport. As a dependable creator of knee sleeves since 1955, Rehband always keeps the customer in mind and these are the best knee sleeves for squats.
Rehband Rx 5mm Knee Sleeve is a 3-D contoured design for the best reinforcement and optimal range of motion.
Pros
The 3-D design allows for a more comfortable fit
The range of motion is great for all lifts
Made from a trusted and reputable company
Cons
Sizing tends to be off which can cause discomfort
Tend to be a slightly thicker than others so circulation may become a problem
Price: $23.95-$51.83
Best Knee Sleeve For Powerlifting
Powerlifters are always putting their bodies under immense amount of stress with massive weight and the same movements. The best knee sleeves for powerlifting will provide comfort, support, and durability for all of those massive lifts.
SBD 7mm Knee Sleeve
SBD offers another great compression sleeve with their 7mm knee sleeve. Sold as a pair, these are the market leading knee joint support products for strength sports and strength training by top athletes in powerlifting and Strongman. Designed to minimize the risk of injury while also aiding in performance, this registered and patented design is developed by elite athletes and other health and fitness professionals. The 7mm high grade neoprene knee sleeve is approved by USAPL, IPF, and USPA, and is compliant with IWF.
SBD 7mm Knee Sleeve is great for joint support and reducing injury out of this high grade neoprene sleeve.
Pros
Top-tier product in terms of quality and longevity
Very effective design from elite athletes and other professionals
Fully approved for competitive use is a huge plus
Cons
This sleeve is on the expensive side
Only available through their website
Price: $82.50
Check out our individual review for SBD Knee Sleeves here!
Best Knee Sleeve For Warmth & Compression
The right knee sleeve for warmth and compression will be comfortable and make you feel as though you are getting everything you want and more out of a great knee sleeve to aid in all things exercise related for better support, blood flow, and protection.
Sling Shot 7mm Knee Sleeves By Mark Bell
Mark Bell brings Sling Shot 7mm knee sleeves to the table with years of experience as a professional powerlifter, coach, and fitness expert. This strong 7mm thick level 3 neoprene provides for compression with solid rebound to really maximize weightlifting loads. The patented design allows for comfort and convenience and is great for providing warmth to keep you lose and limber yet stable. The benefit of promoting body awareness is great as it works to assist neighboring parts of your body as well. Overall, the added stability will promote confidence with lifting more weight.
Sling Shot 7mm Knee Sleeves By Mark Bell is a strong and thick neoprene sleeve great for comfort and convenience.
Pros
They are lighter than others but offer the same support
Level 3 neoprene is high quality and ensures durability
They are top of the list for warmth
Cons
Expensive product and are of average quality overall when compared to others in the similar price range
Price: $83.00
Benefits Of Knee Sleeves
Knee sleeves have the potential to greatly influence your lifts and give you confidence in knowing you are protecting those vulnerable joints. Benefits of knee sleeves include:
Add nice compression: By adding compression, you work to reduce pain and decrease swelling.
Increase blood flow: This will boost circulation for better movements and less pain in those vulnerable joints by preventing lactic acid build up (1).
Ensure efficient recovery: More healthy blood and oxygen flow, with less lactic acid build up, leads to better recovery for faster bounce back (2).
Support muscles: Knee sleeves support the muscles and decrease the number of muscular vibrations to assist in muscle fatigue and improve athletic performance (3).
Prevents future injury: By protecting those vulnerable spots, you preemptively work to prevent future injuries.
Choosing The Right Knee Sleeve
When looking at the right knee sleeve, you want to look at a number of factors including:
Your knee sleeve should fit just right and be snug. You don’t want it to be too tight so that it restricts movement and blood flow, but you also don’t want it to be too loose so it doesn’t give you the most in terms of intended use. The right fit will be snug and comfortable while also feeling supportive.
Looking for comfortable material is vital because you are moving and working out in this sleeve constantly. You don’t want to suffer through some uncomfortable and hard to use material. Finding the best option may require trial and error for comfort but the right one is out there.
Depending on the knee sleeve, the right amount of padding can ensure comfort and fit, and while some may be bulky, there are those more sleek looks that still provide great padding and support. This can affect your mobility and overall movement.
Knee sleeves typically come in 3mm, 5mm, and 7mm and knowing which one will work for you is important when looking to choose. A 3mm sleeve is great for those endurance athletes since it is lighter and helps with the necessary movements. For those all around fitness folks, a 5mm sleeve works great for it is thick but still allows for proper movements with physical activity. Finally, the 7mm sleeve offers additional support and is used by heavy lifters who rely on their knees to hold a lot of weight.
How We Choose
When looking at the best knee sleeves, we first made sure the overall quality of the sleeve was there. You deserve to have the best quality knee sleeve possible and the material and durability are what matter most, especially with the wear and tear brought on by exercise. We then look at the additional features like padding, overall fit and feel, and any other additional bonuses that come with the respective knee sleeve. We finally look at price. We know fitness equipment can get expensive but it is important to find the right knee sleeve at an affordable price.
FAQ Section
What is the best knee sleeve?
SBD 5mm Weightlifting Knee Sleeve. This amazing weightlifting knee sleeve is designed to minimize the risk of injury while working to maximize performance. Sold as a pair, this 5mm high grade neoprene and four-way stretch fabric has a reinforced seam constructed to last a long time with continuous use.
Is a knee sleeve the same as a brace?
Knee sleeves are not knee braces as sleeves work to provide compression and support to the knee and surrounding muscles, tendons, and ligaments during exercise or everyday activities to protect this vulnerable joint.
How tight should my knee sleeve be?
You want your knee sleeve to be a firm fit while not totally limiting and restricting blood flow. Too tight can be uncomfortable and too loose just won’t do what it is supposed to.
Wrap Up
The best knee sleeves will work wonders on your knee pain by offering support and stabilization all while boosting confidence and promoting more weight in your lifts. Don’t let vulnerable joints or imbalanced muscles take away from what could be a quality lift. Check out these best knee sleeves for maximum comfort and support and keep yourself as safe as possible while still seeing big gains.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Vaile, Joanna; Stefanovic, Brad; Askew, Christopher D. (2016). “Effect of lower limb compression on blood flow and performance in elite wheelchair rugby athletes”. (source)
Husmann, Florian; Mittlmeier, Thomas; Bruhn, Sven; Zschorlich, Volker; Behrens, Martin (2018). “Impact of Blood Flow Restriction Exercise on Muscle Fatigue Development and Recovery”. (source)
Raabe, Margaret E.; McNally, Michael P.; Chaudhari, Ajit M. W. (2017). “The Effect Of Compression Tights On Muscle Vibration And Fatigue From A High-Intensity Run”. (source)
Best Six-Pack Abs Home Workout
Ten Workouts To Develop Abdominal Strength and Definition
A very common goal that many individuals have is to develop six-pack abs. Unfortunately, many individuals fail to understand what it takes to attain this goal and often fall short.
The main reason people fail to succeed with this goal is that they misunderstand the abdominals, how to best train them, and the importance of nutrition.
Therefore, this article will provide information on the abdominal muscles and their functions. It will then move onto discuss the steps that need to be taken to facilitate six-pack development.
Finally, it will outline ten highly effective home-based ab workouts that you can use to help improve the strength and tone of the abdominals.
Understanding The Abdominals
Many people understand the abdominals to be just one muscle – the one that is responsible for the “six-pack”.
In actuality, the abdominals are a muscle group that contains four individual muscles – rectus abdominis, transverse abdominis, external oblique, and internal oblique (1).
These muscles are responsible for generating a variety of different movements and help to flex, extend, bend, and rotate the trunk.
Furthermore, the abdominals can be considered as part of the “core”. The core is a complex series of muscles found in the trunk that work together to stabilize and support the body.Performing regular abdominal exercises can help to increase the strength and function of these muscles thus enhancing movement and muscular tone.
How To Get A Six-Pack
When it comes to developing a set of six-pack abs, exercise may help but ultimately it is your nutrition that will make the difference.
It is the rectus abdominis muscle that gives the six-pack its striking appearance. However, having a high percentage of body fat means that this muscle will not be seen.
Therefore, body fat needs to be reduced to the point where the muscle becomes visible.
In order to reduce body fat, a calorie deficit must be established and maintained over a prolonged period of time (2).
A calorie deficit is simply where more calories are burned than consumed. This forces the body to break down body fat to fulfill energy requirements.By regulating your calorie intake, you can most effectively create this calorie deficit. However, increasing exercise levels and the number of calories you burn can also help form a deficit.
At this point, it should be emphasized that ab exercises alone will not develop a six-pack.
This is highlighted most powerfully in a recent study that had participants engage in a six-week abdominal exercise program.Participant’s body composition was measured before and after the training program. The results clearly indicated that the abdominal exercise made no difference to body composition (3).
However, this is not to say that abdominal exercises are not valuable. Performing regular ab work can increase the size and tone of the muscles.As a result, once fat has been reduced far enough, the abdominals will look much more defined.
The Ab Workouts
Many ab workouts follow a similar format and include many of the same exercises. This may not be conducive to progress as boredom can quickly become problematic.
Another issue is that many ab workouts tend to focus on superficial muscles only such as the rectus abdominis.
However, there is great value to be found in performing exercises that work the deeper ab muscles such as the transverse abdominis.
The following ten ab workouts not only comprehensively work the abdominal muscles but also contain plenty of variations to keep you motivated and on track.
With ten to choose from, you can select the workout that is most suitable for your goals, levels of fitness, and preferences.
1) Unilateral Ab Workout
Performing unilateral (or single-sided) exercises forces the many deep core muscles to engage to promote stability and maintain good posture throughout the movement.
Perform the following workout for three rounds:
Exercise
Volume
Dumbbell Renegade Rows
20 reps
Single-Arm Overhead Press with Twist
20 reps
Split Squats
8 reps (per side)
Dumbbell Suitcase Walking Lunges
30 reps (per side)
Single-Leg Squats with Dumbbell Lateral Raise
8 reps (per side)
Side Plank with Dumbbell Fly
15 reps (per side)
2) The “No Crunch” Workout
The conventional crunch is often seen as the ultimate ab exercise – however, there is a wide array of exercises that effectively strengthen the abs.
Complete three rounds of the below workout to get the core burning!
Exercise
Volume
Lying Bicycle Crunches with Dumbbell Overhead
20 reps
Push-ups
10 reps
Side Plank
1 minute
Supermans
20 reps
Side Plank with Dumbbell Fly
15 reps (per side)
Plank Complex:– Forearm Plank– Right Leg Lifted– Left Leg Lifted– Right Arm Lifted
– Left Arm Lifted– Right Arm and Left Leg Lifted
– Left Arm and Right Leg Lifted
– Forearm Plank
15 seconds per position
3) Cardio Core Workout
As mentioned earlier, in order to have visible abs, it’s important to trim away excess body fat. Cardio can be an excellent tool to facilitate this.
Complete three rounds of this workout ensuring that you take a minute rest between each round.
Exercise
Volume
Skater Lunges
20 reps
Mountain Climbers
20 reps
Burpees
20 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Side Plank
1 minute
Knee-Ins (Opposite Knee and Shoulder)
20 reps
4) The Plank Workout
When performed correctly, the conventional forearm plank is a highly effective core strengthening exercise. However, not only is it fairly mundane, often form can slip thus increasing injury risk.
The following workout utilizes a range of enjoyable plank variations that keep you moving and focused throughout. Complete the following routine for two rounds.
Exercise
Volume
Forearm Plank with “Thread the Needle”
15 reps (per side)
Push-ups to Straight Arm Side Plank
10 reps
Side Plank
1 minute
Forearm Plank with Toe Taps
20 reps (per side)
Forearm Plank with Side-to-Side Hip Dips
20 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Knee-Ins (Opposite Knee and Shoulder)
20 reps
Forearm Side Plank with “Thread the Needle”
15 reps (per side)
5) Standing Core Workout
Not all core workouts need to involve floor-based activities. The following workout utilizes standing core exercises only to target the abdominals.
Complete three rounds of the below routine ensuring to take an adequate rest between each circuit.
Exercise
Volume
Dumbbell Chops
20 reps (per side)
Plank with Knee-Ins
20 reps (per side)
Forward Lunges
8 reps
Single-Leg Squats with Dumbbell Lateral Raise
8 reps (per side)
Dumbbell Overhead Press
12 reps
Dumbbell Swings
20 reps
6) Bodyweight Only Workout
This workout is perfect for adding to home workouts or for those who do not have any fitness equipment.
Once again, look to complete three rounds.
Exercise
Volume
Butterfly Kicks
20 reps
Crunches
20 reps
Russian Twists
20 reps
Elbow-to-Knee Crunches
20 reps
Butterfly Sit-Ups
20 reps
Side-to-Side Knee Drops
20 reps
Crunches
20 reps
Butterfly Kicks
20 reps
7) Anti-Flexion Core Workout
As highlighted, the core must engage to ensure that the body remains in a stable and safe position. This workout will place the body in positions where the core must work to resist flexion.
Perform three rounds of the following circuit.
Exercise
Volume
Supermans
20 reps
Dumbbell Pullovers
20 reps
Forearm Plank with Toe Taps
20 reps (per side)
Side Plank with Leg Pendulums
20 reps
Prone Reverse Crunches
20 reps
Side Plank with Dumbbell Fly
15 reps (per side)
Forearm Plank
1 minute
Supermans
20 reps
8) V-Cut Abs Workout
The purpose of this workout is to work and define the transverse abdominis and obliques which are the muscles responsible for creating the v-shape.
Perform the below routine for three rounds.
Exercise
Volume
Lying Alternating Leg Lifts
12 reps
Supine Reverse Crunches with Dumbbell Overhead
20 reps
Bicycle Crunches
20 reps
Inchworms
10 reps
Knee-Ins (Same Knee and Shoulder)
20 reps
Knee-Ins (Opposite Knee and Shoulder)
20 reps
9) Five-Minute Ab Blast
For those who are short on time yet still aspire to improve their core strength, the following five-minute circuit is the perfect solution.
Three rounds of this workout will last approximately five minutes. However, rounds can be added to increase the length of the workout if preferred.
Exercise
Volume
Dumbbell Pullovers
20 reps
Bicycles with Full Leg Extension
20 reps
Forearm Plank with Side-to-Side Hip Dips
20 reps
10) Rotational Ab Workout
The abdominals, specifically the obliques, are responsible for generating rotational power. This final workout utilizes rotational movements to work the core and develop this ability.
Having completed a thorough warm-up, complete two rounds of the following routine.
Exercise
Volume
Forward Lunges with Dumbbell Twist
8 reps (per side)
Dumbbell Overhead Press with Twist
12 reps
Dumbbell Renegade Rows
20 reps
Push-ups to Straight Arm Side Plank
10 reps
Forearm Plank with “Thread the Needle”
15 reps (per side)
Dumbbell Chops
20 reps (per side)
Side-to-Side Dumbbell Chops
10 reps (per side)
Final Word
If you aspire to get a six-pack, it is imperative that body fat is significantly reduced and ab exercises are performed regularly.
The ten workouts outlined in this article will effectively improve muscle tone and the appearance of the abdominals.
References:
1 – Flynn, William; Vickerton, Paula (2020), “Anatomy, Abdomen and Pelvis, Abdominal Wall”, StatPearls, Treasure Island (FL): StatPearls Publishing, PMID 31869113
2 – Strasser, B.; Spreitzer, A.; Haber, P. (2007). “Fat loss depends on energy deficit only, independently of the method for weight loss”. Annals of Nutrition & Metabolism. 51 (5): 428–432. doi:10.1159/000111162. ISSN 1421-9697. PMID 18025815.
3 – Vispute, Sachin S.; Smith, John D.; LeCheminant, James D.; Hurley, Kimberly S. (2011-09). “The effect of abdominal exercise on abdominal fat”. Journal of Strength and Conditioning Research. 25 (9): 2559–2564. doi:10.1519/JSC.0b013e3181fb4a46. ISSN 1533-4287. PMID 21804427.
2021 Arnold Classic UK Results Top 5
MEN’S BODYBUILDING
1 – Nathan De Asha, UK2 – Samson Dauda, UK3 – Theo Leguerrier, France4 – Patrick Johnson, Denmark5 – Krystian Wolski, Poland
CLASSIC PHYSIQUE
1 – Michael Daboul, Syria2 – Shane Cullen, Ireland3 – Valentin Petrov, Austria4 – Vincent Craine, Ireland5 – Jack Connor, UK
MEN’S PHYSIQUE
1 – Ryan Terry, UK2 – Ryan Jonhn-Baptiste, UK3 – Xiao Long Hong, China4 – Emile Walker, UK5 – Romane Lanceford, UK
FITNESS
1 – Michelle Mensah, UK2 – Kate Errington, UK
BIKINI
1 – Phoebe Hagan, UK2 – Ottavia Mazza, Italy3 – Anastasia Gonzalez Andreu, Spain4 – Norra Mahonen, Finland 5 – Jade-Kelsie Wolfenden, UK
Mike Thurston Profile & Stats
The biography, life, and accomplishments of Mike Thurston
Mike Thurston is a personal trainer, entrepreneur, and social media personality with an amazing physique. With hard work, he created a personal fitness company that he uses to get people fit and proud of their own bodies.
Below is a complete breakdown of his profile, stats, biography, training, and diet regimens.
Full Name: Mike Thurston
Weight
Height
Date Of Birth
205-215 lbs.
6’0″
08/09/1990
Profession
Era
Nationality
Personal Trainer, Entrepreneur, Social Media Personality
2010
British
Biography
Mike was born in England and was always into fitness, playing a number of sports like rugby and cricket, among others, before finding that rugby was his sole passion. He fell in love with lifting weights and began to train, working on his physique and building up that much desired strength.
After Mike enrolled in college, he decided to pursue a degree in Economics while also realizing his true fitness passion to be a bodybuilder. Despite spending time in Spain and not caring about his diet or routine, he was able to keep a great physique even with the doubt that he could make it in the health and fitness world.
But Mike was not done. He returned to England, determined to make things work, and began managing a retail store. Unhappy with this position, he took yet another leap and decided to pursue personal training, taking the necessary courses and becoming a certified trainer. With this new knowledge and a will to help others, he and some friends created a health and fitness company determined to pursue their own dreams while making others’ goals reality.
Training
For Mike’s training, he works each muscle group a couple of times per week, or as he sees fit. Working with great exercises to really target each muscle group, there are a couple compound movements and some isolation ones to give you good variety.
Biceps & Triceps
Preacher Curl: 3 sets, 10 reps
DB Triceps Extension: 3 sets, 12 reps
DB Hammer Curls: 3 sets, 12 reps
Close Grip Barbell Press: 3 sets, 10 reps
Rope Triceps Extension: 3 sets, 10 reps
Chin-Ups: 3 sets, 15 reps
Overhead DB Extension: 3 sets, 10 reps
EZ Bar Curls: 3 sets, 12 reps
Back & Shoulders
Seated One Arm Row: 3 sets, 10 reps
DB Pullover: 3 sets, 12 reps
Lat Pulldown: 3 sets, 10 reps
Seated Cable Row: 3 sets, 12 reps
DB Lateral Raise: 3 sets, 10 reps
DB Row: 3 sets, 10 reps
Abs
Hanging Knee Raise: 3 sets, 15 reps
Rope Crunch: 3 sets, 15 reps
Reverse Crunch: 3 sets, 20 reps
Windshield Wipers: 3 sets, 20 reps
Russian Twists: 3 sets, 25 reps
Nutrition
Mike plans his nutrition around lean proteins, complex, carbs, and plenty of greens, the staple of many bodybuilders. Some key foods in his diet are chicken, salmon, sweet potato, vegetables, and rice, but of course he will mix things up when he sees fit. Eating around 5-6 meals a day, Mike is able to keep his body fueled and allow for his gains to fully take place.
Supplementation
While Mike uses his own supplements of choice, it is vital to have your own routine in order to see those desired gains we all want most. Three important staples are a protein powder, to enhance growth and recovery, a pre-workout, to boost energy and provide for muscle pumps, and a BCAA, to help burst through fatigue and aid in intra-workout growth. But others like a fat burner, testosterone booster, and multivitamin are essential for aiding in all things health, performance, and physique and you deserve the best when it comes to your goals.
Is Nathan De Asha Out Of 2021 Olympia?
Nathan De Asha might not be on stage during the biggest competition of the year.
Nathan De Asha is just two days removed from a victory at the Arnold Classic UK. Following the event, rumors have surfaced that De Asha will not be able to compete at the upcoming Olympia in Orlando.
De Asha qualified for the biggest event of the year after winning the Europa Pro back in August. This was his first event since 2019 and there were expectations as he was returning to the Olympia stage.
This is because Nathan De Asha has not yet been granted a U.S. Visa to get into the country. He would not be able to make it to Florida for the event if this happens. This has been an issue recently but other competitors, such as James Hollingshead and Hadi Choopan, have been able to make it over in time to prepare for the competition.
This stems from legal trouble De Asha got involved in during COVID-19. During the shutdown, gyms were unable to remain open. De Asha kept his open and this caused run-ins with law enforcement. He was fined and would receive more if he kept his doors open. He did keep his doors open and was allegedly holding gym members throughout the shutdown. De Asha was also ordered to pay back money for sales of illegal steroids.
Nathan De Asha has yet to officially announce this himself but it is all lining up for him to miss the upcoming Olympia. He was able to win the Arnold Classic UK last weekend in his home country and this was a priority. De Asha did not receive information about flights or his status coming to America prior to competing in England.
This win at the Arnold Classic UK qualified De Asha to compete in the 2022 Olympia. Because of this, he might not prioritize this year’s show and he could take the extra time to sort out his legal situation.
Nathan De Asha last appeared at the Olympia in 2018, where he finished eighth. It is unknown when we will see him on stage again but it will likely be once these other matters are figured out.
Generation Iron will remain updated as more information comes out on De Asha’s status this weekend in Orlando. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.