Muscle Chemistry Archive
Dennis Wolf Looking Back: I Hated To Eat Like A Bodybuilder
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Dennis Wolf, now slimmed down, talks about how he hated to eat food – especially in the quantities required for bodybuilding.
Dennis Wolf is an iconic former pro bodybuilder and was also one of the featured stars of the original Generation Iron. Unfortunately, in 2016 he suffered a spinal injury required surgery and put him out of commission. He attempted a comeback in 2018 but ultimately he had to retire from the sport. Since then, Wolf has trimmed down and started focusing on entrepreneurial pursuits. In our latest GI Exclusive, Dennis Wolf talks about his current diet and how he hated to eat like a mass monster bodybuilder.
Looking at Dennis Wolf now, you probably would have never known he was once a mass monster freak competing for the Mr. Olympia title. Much like Dorian Yates before him, Wolf decided to trim down quite a bit. He came off steroids and even detailed with us previously the medical realities of retiring and coming off PEDs.
Some bodybuilder like to continue the full bodybuilding lifestyle after retirement. A big example of this is Kai Greene – which is why each and every year fans speculate he will return for a comeback. That’s why we asked Dennis Wolf – is there any aspect of the bodybuilding lifestyle he continues? Does he still have a focused diet like most bodybuilders require?
Dennis Wolf admits that he now only eats three meals a day. He still focuses on healthy meals – but doesn’t consume anywhere near the same amount of calories as he once did. In fact, he admits that he dislikes eating food in general and was often struggling as a bodybuilder to stick to the mass monster diet.
“I eat probably three times a day… Honestly I hate to eat,” Dennis Wolf stated in our interview. He continued:
“After so many years forcing yourself. I wasn’t a good eater in the beginning, you know, when I started bodybuilding. Then I developed the skill that I could eat a lot. And now, I’m kind of away from it so I don’t like food anymore. I’m not eating chicken, for example, for a month now because I am sick of it.”
Dennis Wolf goes on to explain that when you are in the thick of the sport and passionate – you train yourself mentally to enjoy the mass amounts of eating. Now that he hasn’t had to be in that mindset – his typical tastes returned. He never liked eating in massive amounts and now he can return to that natural state.
It’s an interesting admission. One that Jay Cutler has made in one of our past interviews as well. He’s claimed that bodybuilding diets are basically force feeding diets. He’s not 100% wrong – mostly depending on your own typical food habits. If you are the kind of person with a slight appetite, bodybuilding diets can be a big mental challenge.
You can watch Dennis Wolf talk in more detail about his post-retirement diet and reflections on his career by watching our latest GI Exclusive interview segment above!
The Top 5 Supplements Bodybuilders Should Be Taking
These supplements need to be on your shelf as a bodybuilder to see serious gains and a shredded physique.
Bodybuilders need the right supplements to boost all their gains and knowing the best supplements around, and ones you should be taking, can greatly influence all areas of your training, performance, and health. It can be tough to choose the right supplements, especially with a market so heavily saturated. It can get expensive. It can be intimidating staring at an aisle in the store or scrolling through pages online. But it is possible to find the best supplements and this list will give you the best supplements that every bodybuilder should be taking.
We’ve put together a list of the Top 5 Supplements Bodybuilders Should Take in order to capitalize on all their gains. The right supplements can great enhance your training and performance, but also your overall health and wellness to keep you thriving inside and out of the gym.
Top 5 Supplements For Bodybuilders
Best Protein Powder
A protein powder is perfect for pumping you with vital protein in order to see great growth and recovery. Protein is the building block of all muscle and with the right protein supplement, you can tackle all those growth and recovery goals (1).
Enhanced Whey Isolate
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Pros
No fillers or artificial flavors
Massive 3-pound container
Fully disclosed supplement facts panel
100% whey isolate
Added digestive enzymes
Cons
Premium priced product
only one flavor option
Price: $64.99
Check out our individual review for Enhanced Whey Isolate here!
Best Pre-Workout
A pre-workout supplement can work wonders for those vital energy boosts and muscle pumps so you get the most out of every workout. The right pre-workout routine will ensure you are ready to tackle any workout that comes your way (2).
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, Transparent Labs BULK is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pros
High amount of citrulline malate for awesome pumps
Very clean ingredients for an honest product
From a reputable company in Transparent Labs
Cons
High in beta alanine
Premium priced option
Only available directly from their site
Price: $49.00
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best Intra-Workout Supplement
The right intra-workout supplement will be packed with BCAAs and EAAs to provide for continued energy and the ability to burst through fatigue. Able to fuel your muscles, this gives you a great mid-workout product to tackle those needs (3).
Enhanced EAA+
Enhanced Labs EAA+ pairs branch chain amino acids (BCAAs) with essential amino acids (EAAs), nootropics, trace electrolytes and minerals to make it a complete mass gainer and strength builder. With high quality ingredients in an advanced formula, you get a seriously effective supplement able to help tackle any and all of your needs. With 10g of clinically dosed essential amino acids, great blends will maximize muscle growth with just 2-3 servings per day.
Enhanced EAA+ is a great supplement to aid in your desired muscle growth and workout needs. A serious strength building formula is designed with essential amino acids, nootropics, trace electrolytes, and minerals for a complete mass gainer.
Pros
BCAAs and EAAs
Nootropics
Electrolytes and minerals
22 clinically dosed ingredients
Cons
Only one flavor option
Price: $34.99
Check out our review for Enhanced EAA+ here!
Best Multivitamin
A multivitamin is perfect for pumping you with vital nutrients often missed in your diet. An increased focus on those essential vitamins and minerals, a daily multi can help avoid any deficiencies (4).
Performance Lab NutriGenesis Multi For Men
Performance Lab Multivitamin is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems. This ultramodern multivitamin with work to enhance your overall health and peak performance while boosting immunity with great ingredients for foundational nutritional support to promote vitality, long-range overall health and recovery.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Pros
Contains a diverse group of vitamins to cover your overall health
All ingredients are natural
Vegan-friendly
Ultramodern design with patented technology
Cons
Low in calcium and magnesium
Only available on their website
Price: $39.00 for 120 tablets
Check out our individual review for Performance Lab NutriGenesis Multi For Men here!
Best Supplement For Growth & Repair
When looking to optimize gains, you need to look to grow your muscles through proper repair. The right supplements can aid in protein synthesis for growth, work to alleviate muscle soreness, and assist with repair so you get the best chance at seeing overall gains.
Enhanced Arachidonic Acid
Enhanced Arachidonic Acid is one great product to seriously help you break plateaus, increase recovery, and promote muscle mass through a safe and effective product. While we all want to see gains continue to grow, sometimes those dreaded plateaus keep us from seeing serious growth. Playing an important role in growth and repair of the skeletal muscle tissues, this supplement will be a huge aid in the muscle hypertrophy process so you leave the gym satisfied. Clinically dosed with the right ingredients, this supplement is sure to be a nice addition to your shelf.
Enhanced Arachidonic Acid is a great product to help break plateaus, increase recovery, and promote muscle mass. Clinically dosed with the right ingredients, this is a great supplement for growth.
Pros
This is stackable with other supplements like creatine
It is clinically validated, safe, non-hormonal, and stimulant free
Cons
Four capsules is a lot for a serving size
There is greater delayed onset muscle soreness post-exercise
Price: $39.99
Check out our individual review for Enhanced Arachidonic Acid here!
Wrap Up
Knowing the best supplements to take can greatly affect all your gains and every bodybuilder should be taking these top supplements to improve training, performance, and their overall health. While it can seem like a daunting task, there are companies out there seeking only the best benefit for you and your gains. Check out this list of the best supplements every bodybuilder should be taking and work to boost all your gains today.
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
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, A. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Koknke, R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Kamangar, F.; Emadi, A. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
5 Things You Should Never Do During Shoulder Workouts
The World on My Shoulders
Broad shoulders have been a sign of manliness and strength for centuries. Whether they’re broad or bearing the weight of the world – it seems like strong shoulders are necessary for a good foundation. So it’s no mystery that builders and laymen alike are on the constant search of the perfect pair. With so many builders wanting to see results in a short amount of time, sometimes the details of certain exercises get left out. When details are left out mistakes are made, when mistakes are made in the weight room, hospital bills go up…get my drift.
But you don’t have to go that route. We’ve comprised the top 5 mistakes we commonly see during training as well as providing some solutions. Are you a perpetrator? Read on to find out.
Going too heavy
Your body gets out of position and you do things like arching your back to compensate. Besides recruiting other muscles that should not be a part of the exercise (thus taking away from your gains); being out of position can lead to major injuries including a herniated disc.
When you’re doing exercises like the the overhead press with dumbbells (a personal favorite) you want to make sure that you’re fully under the weight and that your abs and back muscles are firm to give you that neutral spine. A slight curve in your back is fine but when you feel yourself getting out of position you should think about going down in weight. Another common exercise that people often apply too much weight is the Behind the neck Barbell press. At the bottom part of this exercise your shoulders are at their weakest point, trying to lift a massive mount of weight in such a vulnerable position can leave you susceptible to joint and muscle tears. If we’ve learned anything from crossfit (a bit of an oxymoron I know) it’s that heavy weights and bad position can make you into an internet star…but not in a good way.
Solution: If you’re sitting down, make sure your back is flat against the bench. If you’re standing up, be sure to monitor your back position and keep it as straight as possible. If this still isn’t helping – you might want to think about going down in weight.
Never Sacrifice Range of Motion
Do you think bodybuilders like Kai Greene and Fred Biggie Smalls got to be 220+ lbs of raw muscle while still pulling of dance routines that would make the average break dancer think twice by sacrificing their range of motion? We didn’t think so. Any serious bodybuilder knows that being flexible is just as important as being swole. Range of motion also adds definition to the small muscles that do slight movements which can set you apart during a competition.
Many trainers terminate single-joint movements like lateral raises and front raises when they hit roughly shoulder height. The problem with this is that the middle and anterior delts haven’t reached the ends of their range of motion, limiting the muscles and parts of the muscle being effected.
Solution: Try taking these movements even higher, as the muscles are still contracting. Some experts suggest you can go as far as 45 degrees past the horizontal plane. You can still do limited range exercises for bigger muscle groups but try incorporating smaller weight, larger range of motion exercises into your shoulder workout.
Lack of Exercise Variety
Most of your current shoulder exercises are about as stimulating to your muscles as that statement to your nervous system. We know that shoulders are probably the only muscle group you’re using just free weights or a barbell for but that doesn’t mean you have to be stuck in rut. We’ve provided some minor adjustments that can create a big change as well as some new exercises below.
Solution: The devil is in the details. Revamp your routine by trying things like changing hand position or grip. On dumbbell exercises, like side laterals, try using cables, or a machine, or going unilateral.
Alternate exercises: underhand presses (press a barbell over-head with a shoulder-width underhand grip); Arnold presses (press dumbbells from underhand at the bottom to overhand at the top); and rack military presses (press each rep from a dead stop off of power-rack supports set at chin level).
Saving The Rear Delts For Last
A common but understandable mistake, leaving the rear delts for last can cause asymmetry and rotator cuff problems down the road. We say it’s understandable because your delts are comprised of three parts, the front the middle and the rear. For most people it would make sense to train them in that order, and to be honest it’s not necessarily the order but not changing up the order that causes havoc. When you save the rear delts for last you’re usually at the lowest energy point which means they don’t get the attention they deserve. After a while this can cause your shoulders to pull forward giving you a slouched, lazy appearance.
Solution: Try training doing single-joint moves for your rear delts right after your press, when your energy level is at it’s highest. In truth, the key here is rotation. Leaving any area for last all the time will probably result in decreased size and strength and possible and as a result of that possible injury.
Neglecting Your Rotator Cuffs
This one seems like common sense yet many builders are still doing it. We know training things that you can’t see isn’t the sexiest thing for bodybuilders, but what if we told you that these 4 strap muscles work in conjunction with your delts to help stabilize the shoulder and prevent injury? Not training your cuffs can cause muscles to become imbalanced and lead to potential injury.
Solution: Try doing the internal and external exercises provided below to help strengthen your rotator cuffs.
Hold a dumbbell in your right hand and lie on the floor on your left side.
Bend your right elbow to a 90-degree angle and tuck it firmly against your side so that your palm is facing downward.
Pull your abdominals in.
Bend your left elbow and rest the side of your head in your left hand.
Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can.
Slowly lower the weight back toward the floor. (This exercise is external rotation.)
After you complete all the repetitions, switch the weight to your left hand and lie on your back.
You can also do this exercise lying on one side on the bench, with your forearm hanging off the bench.
Bend your elbow so your forearm is perpendicular to the floor and your palm is facing in.
Lower your hand down and out to the side as far as you can, and then lift the weight back up. (This exercise is internal rotation.)
What do yo think of these common mistakes, have you seen anyone committing these in the gym? Have you committed these yourself? And most importantly, has this article has helped? Share your opinion below.
Will The Earthquake Bench Press Annihilate Your Chest
The search for new and improved exercises.
In the ever changing bodybuilding world there is always room for new and fresh exercises, all of them created to provide variety for the avid lifter. Everyone who’s looking to improve their bodies are always scouring the internet in hopes of finding a method of building muscle that they haven’t come across before.
Whether it’s a method that is well known or one that few have heard of, a bodybuilder, especially one who reaches a plateau, will take the time to experiment with an exercise they haven’t tried before.
Plateauing is truly a big concern for anyone looking to either shred fat or build muscle. Hitting a brick wall on your road of gains is simply not an option and can be a truly daunting mountain to climb. But the internet provides the kind of access a bodybuilder could ever want or need. If there’s an exercise out there that has yet to be discovered in the gym, the online web can surely provide.
With plenty of bodybuilders on social media showing off their progress pics, it’s no surprise that they’d share some of the exercises that provided them with their improved form. The idea is to educate the fans and bodybuilding hopefuls while showing the competition just what lengths they’ll go to in order to secure victory.
Brandon Curry is a well respected IFBB pro with a number of title wins under his belt including the Mr. Olympia 2019 title. He trains hard, he’s dedicated and he’s hungry for success. With hopes of making the improvements he needs to compete against the other monsters in the upper echelons of the open weight class, Curry is utilizing all the knowledge he possesses in order to make some drastic changes to his physique.
One method he’s using is the earthquake bench press, an exercise that looks a bit unconventional, but has been used by many strength athletes including Mark Bell. Check out Curry performing this interesting lift during his chest routine.
Do you think the earthquake press is truly helpful? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Robert Oberst Responds To Comments Made By Arnold Schwarzenegger
Robert Oberst is the latest to comment on the recent news surrounding Arnold Schwarzenegger.
When Arnold Schwarzenegger said “screw your freedom” in an interview with CNN regarding anti-maskers, this caused quite the uproar. Schwarzenegger was commenting on people who do not wear masks during the COVID-19 pandemic and went as far as to call them “schmucks.” There have been plenty of moves made following these comments and strongman Robert Oberst was the latest to respond.
Oberst posted a video on his “American Monster Productions” YouTube page. In this video, Oberst shares his view on the comments made by Schwarzenegger and the recent moves made by different companies.
“In his kind of little upset screaming rant thing that he was doing, which seemed very, you know, for the cameras,” Oberst said.
“First, “I looked up to Arnold as a kid, grew up loving him, watching him. I met him a bunch of times he’s a very nice guy. He’s just one of my heroes. So I had no malice or anything towards him before any of this stuff or even now.”
Robert Oberst, who is a two-time World’s Strongest Man finalist, was as laid back as can be in the video and state how he felt like he was walking on eggshells when discussing this topic. Ultimately, Oberst admitted that the comments made by Arnold Schwarzenegger did not sit well with him either.
“Arnold spoke out about how he felt with certain regulations and how he doesn’t like that some people don’t like being regulated so much. And that some people don’t like millionaires and billionaires telling them what to do right before they do the opposite and have private parties with hundreds of thousands of people and travel overseas to do huge engagements as Arnold is doing these next couple of weeks,” Oberst said.
“Then also going further than that and specifically speaking to those people and saying “screw your freedom” doesn’t sit well with a lot of people.”
It has become the opinion of many that Schwarzenegger’s comments were taken out of context. The video has been seen by many and the context is clear. This is why different organizations have made decisions regarding Arnold and his events.
It began with REDCON1, who has been one of the top sponsors of the Arnold Classic for years. CEO Aaron Singerman recently announced that the company will no longer be a sponsor for the Arnold Classic or any other of his events. Brian Shaw also made a move when he removed posters of Schwarzenegger from his gym.
“I’m fully 100 million percent behind Brian Shaw. I don’t think there’s any room for people that don’t respect other people’s beliefs and other people’s values,” Oberst said.
“It’s the only country that offers something else. The only country that exists, even to this day, with the freedoms that we are born with. A lot of people hold that in high regard and I am one of them. And I’m proud that Brian Shaw is one of them and I’m proud that REDCON1 is also one of them.”
Robert Oberst ended his video by expressing his love for this country and thanking those who have fought for and died for freedom.
It has been over a week now since Arnold Schwarzenegger made his initial comments. This is clearly an issue that is not going to go away easily and one that has caused some action already. It will be interesting to see how it plays out moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2021 IFBB Nashville Fit Show Results
Jennifer Dorie wins Bikini at the 2021 IFBB Nashville Fit Show.
The 2021 IFBB Nashville Fit Show took place on Saturday in Nashville. Competitors took the stage at this qualifier looking to punch a ticket to the 2021 Olympia, which will be held from Oct. 7-10 in Orlando. Jennifer Dorie finished with the victory in the Bikini division.
This show consisted of IFBB athletes in the Bikini and Bikini Pro Masters 35+ division. Heading into the event, the Bikini division was highlighted by competitors such as Cristobalina Pajares and Ivanna Escandar Fernandez. They were able to finish in the top four with Dorie taking home the prize.
Dorie has been a force in the Bikini division. She now has 13 top-five finishes, seven top-two finishes, and two victories. Her last win came at the 2020 Tampa Pro. Dorie has earned her qualification to the biggest event of the year and she will have a chance to finish near the top once again.
There were two divisions at the Nashville Fit Show where winners were vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the 2021 IFBB Nashville Fit Show results below.
2021 Nashville Fit Show: All Division Winners
A quick breakdown of the winners in each division from the 2021 Nashville Fit Show. All winners are now automatically qualified to compete in the Olympia 2021.
Bikini: Jennifer Dorie
Bikini Pro Masters 35+: Niccole Guggia
2021 Nashville Fit Show Breakdown
Bikini
First Place – Jennifer Dorie
Second Place – Cristobalina Pajares
Third Place – Vania Auguste
Fourth Place – Ivanna Escandar Fernandez
Fifth Place – Carolina Collazos
Sixth Place – Breena Martinez
Bikini Masters 35+
First Place – Niccole Guggia
Second Place – Ky Moore
Third Place – Miriam Jenkins
Fourth Place – Wendy Massey
Fifth Place – Denis Mireles
Sixth Place – Shammara Abdul-Khaaliq
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB 2021 Nashville Fit Show. 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.
Julius Maddox Fails 800lb Bench Press Attempt At Wrigley Field
Julius Maddox attempted to break his own record on Saturday night but came up short.
On Saturday night, Julius Maddox was looking to set a new mark for the heaviest bench press of all-time. He currently holds the world record of 782.6 pounds and has had his sights set on 800 pounds recently. Wrigley Field was the venue of what had a chance to be a special event.
Following a game between the Chicago Cubs and Kansas City Royals, Maddox wanted to become the first person ever to bench 800 pounds. He ended with two failed attempts and the world record lives another day. This was not the first time that Maddox attempted this lift. In June 2020, Maddox attempted 800 pounds for the first time and ended up suffering a small injury because the bar was misloaded.
Below, you can find Maddox’s two attempts at the incredibly heavy lift.
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Julius Maddox suffered a pec injury back in May and this delayed his progress a bit. He has been training with Larry Wheels to get his strength back to the necessary level to complete this lift. Last week, Maddox failed at a 790lb bench press but felt good enough on Saturday to give it a go.
This would not have been the first time that Maddox broke his own record. He originally took over the title in August 2019 with a 739.6-pound lift. He then crushed a 744.1lb bench press to set a new mark. Maddox would go onto beat his own record two more times. The first came in March 2020 at the Arnold Classic when he accomplished 770lbs. The most recent record came during the Hybrid Showdown in Miami where Maddox pressed the current mark of 782.6lbs.
Julius Maddox’s next attempt at 800lbs could come on another big stage. Earlier in the week, Maddox and Danial Zamani agreed to face off in a head-to-head bench press showdown at CT Fletcher’s Iron Wars V. This event will take place in January and will have plenty of eyes as two of the best bench pressers in the world square off.
This will be a must-see event. For the sake of comparisons, Zamani has pulled off a 777lb lift while training. This is five pounds less than the current world record held by Maddox.
There is no doubt that we will see another 800lb attempt from Maddox in the near future. At full strength and fun health, this is a lift that Maddox will accomplish and then from there, who knows? The sky is the limit.
For more on Julius Maddox, his tips on training and diet, check out our exclusive interview. Follow Generation Iron on Facebook, Twitter, and Instagram.
4 Golden Rules You Need To Follow To Lift For Decades Injury-Free
Follow These Four Rules To Train Injury-Free
The gym isn’t the safest of places to be in, especially if you want to lift for decades to come. If you’re a gym frequent, you need to be careful around the unforgiving iron. A little carelessness inside the iron paradise can cause a big injury.
An injury can be a major setback as it can rule you out for a long time. Not being able to train might sound like a life sentence to a pro or someone on a deadline. Follow these four rules if you want to train injury-free.
Learn The Right Form
To remain injury-free, you need to get the basics right. Some people make the mistake of joining a gym and head straight to the weight room without learning the right way to perform the exercises.
While it’s impossible to eliminate the chances of an injury while training, you can take the necessary steps to bring down the probability of suffering a setback. Once you learn the right form of performing the exercises, you can carry on the right approach to when you lift heavier weights.
If you start on the wrong foot, there are higher chances of getting hurt and it might take a long time for you to unlearn the wrong ways. Focus on learning the basics, and the weights will come later.
Drop Your Ego At The Entrance
The infamous gym fail videos are mostly the result of inflated egos. Letting your ego get the better of you in the weight room can cause more harm than good. If your goal is to build muscle, you should focus on the muscle contractions and mind-muscle connection more than the amount of weight on the bar.
For some people, the amount of weights they can lift is directly proportional to their self-esteem. While a few people lift heavier than they correctly can to feel good about themselves, the others do so to impress someone – mostly a girl.
Drop your ego at the front door while entering the iron paradise and don’t be reluctant to ask for a spot when you might need it. Performing an exercise with lesser weight is better than watching your gym fail video go viral on YouTube and Instagram while lying in a hospital bed.
Warm-Up Before Training
Numerous people make the mistake of heading straight for the dumbbells as soon as they step into the gym. Some of these people consider warm-ups to be a waste of their time. If you’re serious about training, warming-up should be a ritual before starting your workouts.
Stretching and warming-up before a workout help relax and pump blood into your muscles. Spending 15-20 minutes on warming-up before your working sets can dramatically reduce the chances of an injury.
Use Lifting Gear
There has been some widespread craze of “raw lifting” by gym bros around the world. Raw lifting includes not using any assistive gear while you lift heavy weights. The gym bros try to overdo lifting heavy by lifting heavy – raw.
Using assistive gear like a weightlifting belt, wrist and knee wraps can drastically reduce the chances of an injury. Apart from the reducing possibility of an injury, the gym gear can help you better target your muscles as they reduce the involvement of the secondary muscles.
Header image courtesy of Envato Elements
Have you ever been injured in the gym?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
These are the Most Ripped WWE Superstars
Ripped to the bones WWE Superstars
WWE is one of the most well-recognized entertainment brands in the world. The WWE athletes go above and beyond to entertain the franchise viewers. Most of the stunts which the WWE athletes perform need them to be in the best physical condition.
The WWE superstars spend countless hours in the weight room training for their fights. Some of the superstars have peak muscle conditioning and can give the pro bodybuilders a run for their money.
Triple H
Triple H is a WWE veteran and has been around the wrestling scene for a long time. Paul ‘Triple H’ Levesque has been in shape since the starting of his career and shows no signs of slowing down.
John Cena
Cena arguably has one of the biggest following in the WWE. John takes his fitness seriously and has his own gym. Before joining WWE and all the fame, Cena was a trainer at the Gold’s Gym, Venice beach.
Sheamus
Sheamus has earned a name for himself for being a ruthless competitor. The Celtic warrior has muscle mass and definition which could put many bodybuilders to shame. Sheamus has a well proportionate physique and would score well if he stepped onto a bodybuilding stage.
Cesaro
Joining Sheamus on this list is his current tag team partner, Cesaro. Cesaro is probably pound-for-pound the strongest man in the WWE. Follow him on Instagram to see him move some heavyweights.
Jinder Mahal
Jinder Mahal has quickly risen ranks from being a jobber at Raw to being the WWE champion on SmackDown. Mahal’s talent and stunning physique set him apart from his competition.
Scott Steiner
Scott Steiner aka Big Poppa Pump is one of the first WWE athletes to have a ripped physique. Steiner was famous for his peaking biceps and a chiseled upper body. Scott confirmed that women love men with big muscles.
The Rock
The Rock is probably the most celebrated WWE superstar. Dwayne “The Rock” Johnson has gone through many transformations in the recent years. The Rock’s new transformation is always better than the previous one. The Rock is known to have one of the most intense work ethics.
Batista
Batista dominates the WWE ring every time he walks into it. Batista earned the name “The Animal” for his relentless intensity inside the squared circle. Batista has since moved into Hollywood and features in films like Guardians of the Galaxy, Spectre, etc.
The Ultimate Warrior
The Ultimate Warrior was ripped before it was in trend. The electrifying presence of the Ultimate Warrior and a chiseled physique made him a crowd favorite. James Hellwig aka The Ultimate Warrior passed away soon after giving a heartfelt WWE hall of fame induction speech.
Who is your favorite WWE superstar?
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*Images courtesy of Instagram
2021 Nashville Fit Show Scorecards
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