Muscle Chemistry Archive
Benefits Of The Circus Dumbbell For Strongman Strength
What started at the circus is by no means a laughable lift.
When we look at a Strongman event, the uniqueness of each exercise is part of the spectacle. Watching strongmen and strongwomen lift logs overhead, pull trucks, deadlift ungodly amounts of weight, and perform the medley which not one of us dare touch can be exhilarating, even from the comfort from our couch as we munch on cheese puffs and encourage them to lift more. It’s impressive, and while we may not engage in that form of training and competition, it is fun to imagine what that would be like nonetheless.
But let’s the scene for something really quick. You’re at the turn of 19th/20th century and someone offers to take you to the circus. A grand tent, beautiful spectacle of colors, animals, and performers. Probably a tight roper walker, maybe someone wrangling a tiger. Suddenly, the ring master brings out what looks like a massive dumbbell, bigger than anything you’ve seen before. He points to you and wants you to come down. So, you do. He instructs you to lift the weight. Simple, right? So you try. It doesn’t budge. The crowd laughs, the ringmaster chuckles at your misfortune, but you simply cannot lift this weight. A Strongman appears, shirtless, wearing tight, colorful pants. The crowd now erupts in laughter. He walks over, grips this massive handle, and effortlessly, lifts this giant dumbbell overhead. The crowd cheers and you’ve just experienced one of the oldest Strongman events of all time: the circus dumbbell.
As a fun staple in Strongman events and a serious test of overhead pressing capabilities, the circus dumbbell has stood the test of time. Let’s take a closer look at the circus dumbbell. From what it is, to the benefits of it, and even how to perform it, this event can be a fun exercise if you have access to this giant dumbbell. A spectacle of an event can make for a fun and engaging workout.
What Is The Circus Dumbbell?
The circus dumbbell is essentially an oversized dumbbell with a very large grip and longer in length. While this is mainly used in the traditional sense of a Strongman event being the one-arm overhead press, the circus dumbbell has great uses for many other exercises like farmer’s carries, swings, rows, and anything where a dumbbell is your main piece of equipment by choice.
Due to its sheer size and awkward grip, this is a unique training tool that can make a workout quite difficult. The grip is unique in that it requires a certain level of grip strength, so strong wrists and forearms are required, and the length can be challenging especially when going overhead.
Benefits Of The Circus Dumbbell
Develop Upper Body Strength
The sheer mass of this dumbbell will improve upper body strength as you recruit many muscle groups to get this weight overhead. The movement, which requires certain muscles at different stages of the lift, will certainly help with that muscle growth you want to see as you get stronger and more efficient with it. Not only are your larger muscle groups worked, but those smaller stabilizer and assistance muscles you so desperately seek to grow. For developing upper body strength, the circus dumbbell is a great option.
Challenge Your Core
The necessity of your core with this lift is imperative as it requires the utmost balance and support to really get that weight lifted overhead. Helping you stay grounded, your core will be engaged and braced as it will challenge your ability to stay as stable as possible. While this may not work your core to oblivion like other ab exercises, it certainly will challenge it.
Enhance Grip Strength
Grip strength is something often times overlooked for we never really think about why we exactly need it. But it helps with functional movements and everyday activities, as well as those big lifts especially as we increase in weight. The massive size of this handle is enough to challenge grip and requires strong forearms and wrists, both of which we tend to ignore. With the help of this lift, it will illuminate how strong of grip strength you have, or make you think about ways to really enhance that grip strength.
Have Fun With An Old School Strongman Lift
We are always looking for ways to challenge ourselves and add variety in our workouts. This lift is one way to do so. By incorporating a fun and challenging Strongman lift, especially one with history, our gains will not only grow, but we will have fun doing so. Approaching a challenge like this should be fun and while we want to compete with others, sometimes its best to start competing with ourselves.
How To Perform The Circus Dumbbell
Here are the steps for performing this dumbbell lift:
Begin in a squat stance with the dumbbell in the middle of your feet. Grabbing the dumbbell, drop your hips and pull your chest up, similar to a deadlift. Then, pick the dumbbell off the floor with an explosive movement and guide to a press. This will be about at your shoulder. You can use your free hand to help guide it to your shoulder.
Once in this position, get yourself in a stable place to lift the weight overhead. You can use your free hand to help guide you and get set-up. Remember to engage your core and feel grounded and stable throughout your body.
Now it’s time for the press. Remove your free hand and perform a slight dip, then hoisting the dumbbell overhead, locking out the arm. Gently lower back to the ground and repeat for your desired number of reps.
Wrap Up
The circus dumbbell is an old and storied Strongman lift that can provide for a fun way to add diversity to your workouts. With benefits towards your strength and stability, this can really challenge you physically and mentally as if you were under the bright lights of the Strongman stage. With proper form and real overhead pressing efficiency, you will be well on your way to lifting big like the pros.
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
This is How You’re Stopping Yourself From Building Muscle
Avoid These Things to Build Muscle Mass
Going to the gym six days a week doesn’t guarantee you’ll build muscle mass. Without even knowing it, you might be doing a few things which could be acting as hurdles between you and your dream physique.
You build muscle when you do a series of right things. Going out of line in a single aspect can negatively affect your gains. In this article, we’ll be listing out five ways you could be stopping yourself from building muscle.
Lack of Recovery
Some people wear the “4-hour sleep a night” tag with pride. If your goal is to build muscle mass, you can’t afford to have anywhere less than seven hours of sleep every night. Your body recovers and puts on muscle size while you’re in deep sleep.
If you face sore muscles too often and can’t seem to recover from your workouts, you should consider using supplements to aid your recovery. Massages, stretching, Epsom salt baths are other effective recovery methods.
Generic Diet Plan
Following a custom diet plan is indispensable when it comes to building muscle mass. You can’t solely rely on making the right decisions when it comes to your daily meals. You should design a diet plan while keeping your daily calorie and macros goals in mind.
Getting professional help if you can’t build your diet plan can save you a lot of effort and time. For your diet plan to be sustainable, make sure it fits into your lifestyle so that you don’t have to make big sacrifices and adjustments to follow it.
Overtraining
When people don’t see results, they push harder, and it might do more harm than good. Overtraining can take a toll on your CNS (central nervous system) and can hamper your immune system.
If you take too long to recover from your workouts, chances are you might be in an overtrained state. Stopping training will be your best bet in situations like these until you get back on track.
Not Following A Customized Workout Plan
Most people take their workout programs too lightly and are happy following the free workout plans they can find online. You need to remember that no two people have the same genetics or muscle maturity.
Everyone has their strengths and weakness, and you need to device a workout program which works on building your weaker muscle group and polishes your strengths. Getting a customized diet plan will pay dividends in the long run.
Alcohol
If you’re on a timeline, drinking alcohol can act as a setback. As soon as you have a glass of your favorite poison, your body treats it just like that, a glass of poison. On alcohol consumption, your body slows down your metabolism and ramps up the fat storage in your body.
Alcohol is a source of empty calories and does nothing more than add layers of fat on your body. So, if you want to do a transformation, you might want to take your drinking down a notch or two.
Are you committing any of these sins? 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
Julius Maddox To Attempt Bench Press World Record At Wrigley Field
Julius Maddox will attempt to break his own record on Saturday night.
All records are meant to be broken and on Saturday night, Julius Maddox will attempt to break one of his own. The 34-year-old powerlifter currently holds the bench press world record of 782.6 pounds. Wrigley Field in Chicago will be the site where Maddox attempts to break his own record.
The Chicago Cubs will host the Kansas City Royals at 2:20 PM ET. Maddox’s record attempt will take place after the game and can be seen on Marquee Sports Network. This is a WRPF Americas sanctioned event.
This is not the first time that Maddox will attempt to break his own world record. He originally took over the title in August 2019 with a 739.6-pound lift. Maddox took the record from Kirill Sarychev and has been building on it ever since. In March 2020, Maddox raised the bar to 770 pounds and achieved the 782.6-pound lift in February.
It is unknown what weight Maddox will attempt to lift on Saturday night. He has attempted a massive 800-pound bench press in the past but has been unable to finish. Maddox has been in pursuit of this number and the next attempt could take place on Wrigley Field.
This news comes in the same week that we found out Maddox will go head-to-head against Danial Zamani in a bench-press showdown. This will take place at CT Fletcher’s Iron Wars V. The two powerhouses in the bench-press game will meet for what will be a memorable event. If Zamani wants to attempt to break Maddox’s record, he might have a new number to shoot for.
Maddox has been promoting this event on Saturday night on his Instagram page.
“One day out! Shout out to @obsidian_ammonia for the graphic.. Also the best smelling salts on the planet @obsidian_ammonia promo irregularstrength
Sat Aug 21 630pm to 730pm Wrigley Field”
The powerlifting world will have eyes on Wrigley Field on Saturday night for what could be a special night for Maddox. Can he break his own record once again? Will he attempt an 800-pound lift? All questions will be answered in a few short hours in Chicago.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Big Ramy Looks Massive In Preparation For 2021 Olympia
The 2020 Olympia champion looks primed to compete for another title this year.
Mamdouh Elssbiay, better known as Big Ramy, put on a show during the 2020 Olympia and was able to take home the title. This was his first title and looks ready to try and make it back-to-back in October.
Big Ramy is usually one of the biggest competitors when he steps on stage. He has an incredible physique with massive legs that puts him in position to win any competition he takes place in. There have been some critiques but he is looking like he is making adjustments ahead of the 2021 Olympia.
In preparation for the biggest competition of the year, Big Ramy is looking insane in training.
[embedded content]
Big Ramy appeared in the 2017 Olympia and performed well against Phil Heath, a seven-time champion. He finished second in this competition before falling to sixth the very next year. He did not compete during the 2019 Olympia and Brandon Curry took home the prize. In 2020, Big Ramy was able to top both Curry and Heath.
Since becoming a pro in 2012, Big Ramy has won five competitions. This includes his first as a pro at the 2013 New York Pro. He has competed in seven Olympias thus far so he knows what to expect heading in. If Big Ramy is at his best, he will be difficult to beat.
There is no doubt that Big Ramy will be in a position to win once again but it will not be easy. There is a long list of talented competitors that have already qualified. This includes Curry and William Bonac, who said he wants to beat Big Ramy at his best. When these athletes take the stage, there will be plenty of size and Big Ramy could lead the way. Coming off a victory last year, there is plenty of momentum and confidence this time around.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias | EP 10: Bodybuilding World Reacts To Arnold Schwarzenegger’s Comments
[embedded content]
Craig Golias weighs in on Arnold Schwarzenegger’s “screw your freedom” comments, analyzes Roelly Winklaar’s future, and more.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias reacts to Arnold Schwarzenegger’s recent comments about freedom, analyzes Roelly Winklaar’s recent physique, and shares tips on how to keep motivated during training.
This past week has been another busy bodybuilding week with plenty of controversial, exciting, and sadly more tragic news. So there’s been much to talk about with Craig Golias since our last episode. The biggest story that has been making waves is Arnold Schwarzenegger’s comments about mask mandates – stating, “screw your freedom” to anti-maskers. Craig shares his personal reaction to the comments as well as how the bodybuilding community has been responding as a whole. Other topics discussed include breaking down Roelly Winklaar’s recent on stage performance at the Europa Pro and what his future holds as he struggles to gain a first place finish; how to not get bored in the gym, and how to not give up when results aren’t meeting your goals.
The Bodybuilding World Erupts As Arnold Schwarzenegger says, “Screw Your Freedom.”
Earlier in the week, Arnold Schwarzenegger took to a news program to discuss the COVID-19 pandemic, mask mandates, and vaccines. Ultimately, in a moment of passion, Schwarzenegger stated, “Screw your freedom” in a response to anti-maskers claiming they have the freedom to not wear masks. This statement started making waves in the bodybuilding world. Most notably, RedCon1 pulled sponsorship from the Arnold Classic. RedCon1 is one of the larger supplement companies to support and sponsor the Arnold Classic event.
Once RedCon1 made this move – more attention was brought to Schwarzenegger’s comments. Bodybuilders have made stances on social media and even strongman Brian Shaw removed his Schwarzenegger poster from his wall. So what does Craig Golias think?
Craig Golias was actually on vacation when the news first broke – and so he was out of the loop for the first few days. When he finally saw the news – he was able to read everyone’s immediate reactions as well as the initial comments. He was surprised at just how intense the reactions were – but he also understood why so many have become incensed.
Craig Golias, personally, believes that he should be allowed to not wear a mask if he is vaccinated. He thinks if a person doesn’t want to be vaccinated but is afraid of getting sick – they should simply stay home. As a large man of towering huge muscle – wearing a mask for long periods of time makes it hard for him to breath. Especially in claustrophobic spaces such as a plane.
Breaking Down Roelly Winklaar And His Future
Craig Golias and Vlad Yudin also discuss Roelly Winklaar and his latest activity in the 2021 bodybuilding season. After placing fifth at the Chicago Pro and then later falling just short of first at the Europa Pro – it seems that the hype behind Winklaar is slowing down. His second place finish at Europa Pro still earned him an Olympia qualification – but if he can’t win there, how will he handle the Mr. Olympia itself?
Craig Golias considers Roelly Winklaar one of his favorite bodybuilders of all time. He thinks that Winklaar can be a Mr. Olympia champion – but only if he holds on and doesn’t give up. This might end up being a rougher year for Winklaar, but if he hangs in there, he can readjust and come back stronger. He still has a chance.
As it stands now – Craig Golias thinks Roelly Winklaar still has time to tighten up his physique for the Mr. Olympia. That’s the beauty behind sports, there’s a wide amount of variables that come together for each competition. Anything can happen – however unlikely.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Italian Bodybuilder Orlando Gallucci Passed Away Following 2021 NPC Worldwide European Championships
Orlando Gallucci was found dead just days after competing.
Italian bodybuilder Orlando Gallucci was found dead just days after the 2021 NPC Worldwide European Championship in Alicante, Spain. the cause of his death has not been confirmed.
Gallucci was in Spain to help other competitors who were competing that weekend. He decided to extend his stay and continuing training. He posted on Facebook on August 17 and it is speculated that he passed away that night.
Orlando Gallucci lived in Avellino, Italy but was originally from Solofra. He was a competitor and personal trainer who was beloved in his hometown. Gallucci was well-known at the gym he worked, Officina 2.0. In addition to working as a trainer, Gallucci was still an active competitor at the NPC level.
This comes just a few days after the tragic news that Alena Kosinova passed away in Alicante just before competing in the 2021 Europa Pro. There was also no official statement made on the cause of her death. This got the attention of Mr. Olympia owner Jake Wood.
“I AM NOT ONE FOR EMPTY WORDS. INSTEAD OF MAKING POSTS I’M MAKING CHANGES. I HAD A PRODUCTIVE MEETING WITH JIM AND TYLER MANION THIS MORNING AND WE’RE ALL SICKENED BY THIS TURN OF EVENTS. WE AGREED THAT CONDITIONING IS OVER EMPHASIZED IN THE JUDGING CRITERIA AND SOMETHING MUST BE DONE. I WILL PUSH FOR CHANGE IN ALL DIVISIONS,” wood said in a recent comment.
This statement from Wood was seen in a comment or direct message and does not appear on any official social media pages of his. This is a call to action for change and he seems to be working towards making that change. The news of Gallucci’s passing will cause some more work to be done to bring necessary change.
Generation Iron sends condolences out to Orlando Gallucci’s family and friends during this time. This article will be updated as more information is confirmed and becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
IFBB Pro Bodybuilder Phil Hernon Has Reportedly Passed Away
IFBB Pro bodybuilder Phil Hernon has passed away among a string of tragic and sudden bodybuilding deaths.
More sad news hits the bodybuilding world today as it’s been reported that IFBB Pro Bodybuilder Phil Hernon has passed away. At the time of this writing, the cause of death has not been made public. Hernon is best known as the Mr. USA 1995 champion.
The news of Phil Hernon’s death was first reported by Muscular Development on their official Instagram. At this moment, there has been no official announcement on Hernon’s social pages, website, or made by family. The cause of death was not mentioned in the original report.
Though initial information at this time is slim, Phil Hernon had previously posted in 2020 on Instagram posts (now deleted) that he had to be on dialysis – indicating some sort of health issue. There has been little activity on his social media channels. His latest posts falling near early 2020.
Phil Hernon’s passing comes after a string of tragic and too soon deaths. It was earlier reported that NPC bodybuilder Sofia Graham passed away in her sleep. She was 27 years old. Additionally, two bodybuilding competitors passed away at the Europa Pro this past weekend. Alena Kosinova, who was rushed to the hospital mere hours before she was set to walk on stage. Italian athlete Orlando Gallucci was also found dead just days after competing in the Europa Pro.
While many of these deaths have happened in a short string of time (and unfortunately much too young), at the moment there seems to be little in way of correlation between these deaths. Despite this, there have been calls to make competitive bodybuilding a healthier sport for athletes. Mr. Olympia owner Jake Wood recently made comments stating he was investigating into the passing of Alena Kosinova and alluded to future changes in judging.
Regardless, the high volume of bodybuilding deaths is tragic and weighing heavily on the fans, athletes, and family within the bodybuilding community. Our condolences go out to Phil Hernon’s family and friends during this time.
This article will be updated as more information is confirmed and becomes available. Stay tuned to the Generation Iron Fitness Network for more bodybuilding news and updates.
Best Dumbbell Workouts For Leg Growth & Functional Fitness
These best dumbbell workouts will boost leg growth and make your leg day absolutely worth it.
Leg day can be a dreaded day in the gym for some but these best dumbbell workouts can increase leg growth and aid in functional fitness. We all want those vanity muscles to pop but focusing on our legs has great benefits to our training and performance, as well as our physical health. When it comes down to it, adding dumbbells into your workout can greatly influence your gains and offer variety when it comes to keeping those workouts engaging without suffering from utter boredom. The right approach with the right exercise can seriously boost all your gains.
Let’s take a look at some of the best dumbbell workouts to boost leg growth and functional fitness as you seek the most out of leg day. While leg day can be a dreaded day at times, it is important and can work wonders for all your gains.
What Leg Muscles Should Get Worked?
Your lower half is comprised of quite a few muscles that need to see great work done. Each will allow for better stability and strength, while also aiding in power and explosivity depending on what workouts or functional movements you decide to perform.
Quads: One of the strongest muscles in the body, these work for power and explosive movements while also stabilizing the knee and absorbing force.
Hamstrings: The large muscle in the back of your leg, these work to extend your hips and bend your knee. Strengthening these is key to avoid any injuries and unwanted pain.
Calves: These are used to extend your foot and offer support for walking, running, and other sport specific and functional movements.
Adductors: These are the inner thigh muscles and work to stabilize and balance your body as you move from side to side.
Abductors: These focus on stability with one leg movements and perform the opposite as the adductors, although are equally important.
Benefits Of Strong Legs
The benefit of having strong legs goes far beyond simply a larger lower half. Able to help with sport specific and functional movements, skipping leg day would be a huge disservice. Make the most out of leg day and really capitalize on the benefits of strong legs. Benefits include:
Increased strength and size: Work on nailing PRs and really lifting big weight with strong legs while also providing for more functional movements (1).
Power and explosive movements: These will aid in those powerful and explosive movements to keep performance high and you hitting those desired results.
Better balance and stability: With stronger legs, your balance and stability will be enhanced to keep you grounded and lifting heavier weight (2).
Increased core strength: Since your core is vital for many leg exercises, by keeping it constantly engaged you work to increase core strength (3).
Larger lower aesthetic: Strong legs can give your lower half a nice aesthetic that others will envy which lets them know you don’t skip leg day.
Best Dumbbell Exercises For Leg Growth
Goblet Squat
A great squat variation to use with dumbbells, this works all those muscles in your lower body and limits the need for a barbell. By mainly working your quads and glutes, it also requires good core engagement to aid in that increased core strength. This will also enhance the squatting movement as a whole.
Bulgarian Split Squat
This compound exercise is great for targeting similar muscles to the squat and can aid in muscle imbalances as well as hip mobility (4). A challenging exercise, it does offer variety and the chance to really give yourself a great challenge as you increase weight. Core engagement is also key with this exercise.
Walking Lunges
Walking lunges work all of those lower body muscles and require good form as you keep a tight core and neutral spine. This exercise is great for functional movements and increasing your range of motion, thus enhancing flexibility and improving your overall posture.
Dumbbell Swings
Dumbbell swings are performed in a similar manner as the kettlebell swings exercise with great benefits attached. This exercise can provide balance, build strength, and is an awesome conditioning exercise to get your heart rate going as you look to burn more calories.
Calf Raises
With many variations, the calf raise is great for increasing the size of your calves and is rather simple to perform. As an easy and low impact exercise, calf raises can provide for better stability and balance and decrease ankle and foot injuries (5). Staying controlled with this movement is key so as to not injure yourself or cause unwanted pain and strain.
Featured Fixed Dumbbell & Adjustable Dumbbell
When it comes to your dumbbell needs, you have the option to use a fixed dumbbell or an adjustable one, depending on your goals and what you want to get out of them most. A fixed dumbbell can be great for it is comfortable and the grip is more than likely very secure, but you need many pairs of different weights for an effective workout. Adjustable dumbbells are perfect for saving time and money and can prove worthwhile for efficient and convenient workouts. While it is a preference, we wanted to share an option of each so you can better optimize your gains.
Best Fixed Dumbbells: papababe Dumbbells
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
Check out our list of the Best Dumbbells for more great products!
Best Adjustable Dumbbells: Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.
Check out our list of the Best Adjustable Dumbbells for more great lifting equipment!
Wrap Up
The best dumbbell workouts for leg growth can greatly affect training and performance while giving you the edge for functional movements as well. By putting an emphasis on leg day, you give yourself the best chance at seeing growth and succeeding with your goals. Add these dumbbell workouts into your routine to see that lower half thrive. With the right approach and the right exercises, all of your goals are easily attainable.
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
Bean, J.; Leveille, S.; Kiely, D.; Bandinelli, S. (2003). “A Comparison of Leg Power and Leg Strength Within the InCHIANTI Study: Which Influences Mobility More?”. (source)
Hasselgren, L.; Olsson, L.; Nyberg, L. (2011). “Is leg muscle strength correlated with functional balance and mobility among inpatients in geriatric rehabilitation?”. (source)
Iacono, A.; Padulo, J.; Ayalon, M. (2016). “Core stability training on lower limb balance strength”. (source)
Aguilera-Castells, J.; Busca, B.; Morales, J.; Solana-Tramunt, M.; et al. (2019). “Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface”. (source)
Schaardenburgh, M.; Wohlwend, M.; Rognmo, O.; Mattsson, E. (2017). “Calf raise exercise increases walking performance in patients with intermittent claudication”. (source)
8 Factors That Can Kill Your Gains Faster Than Masturbation
It’s a calm and uneventful Saturday evening, and you have got an hour to spare before you head out to the gym for a leg session. Just as you grab the bottle of lotion, open the incognito chrome window, and type in the magic words, the warnings from your friendly neighborhood gym bro hits you in the face like a brick wall. It is at this moment you know you screwed up.
Countless blogs and YouTube videos have repeatedly cautioned you against the ill effects of masturbation on your gains, and yet you find yourself in the same compromising position for the second time this week.
Before you put the tissues away, you need to stop and analyze if there are other things you are doing that are negatively affecting your gains more than watching a few manly videos.
Getting Masturbation All Wrong
Most people confuse ejaculation and testosterone. They think fapping before a training session can rid your body of the male hormone required for building muscle. Contrary to popular belief, ejaculation does not affect your T-levels.
Effects of Masturbation On Your Body
Releases Endorphins
Engaging in sexual activities can increase endorphin levels in your body. Endorphins are also known as happiness hormones as they diminish the perception of pain and act as sedatives. They are produced in the brain, spinal cord, and many other parts of the body.
The next time a bro asks you not to fap before a workout, ask him why he does not want you to feel happy and have some endorphins rushing through your body.
Increases Testosterone Levels In Men
We know what you are thinking. This is the exact opposite of what you have been fed for years. Studies have shown that T levels naturally rise during masturbation and sex, then fall back to regular levels after orgasm.
To top this off, here are a few proven benefits of masturbation:
relieves stress
reduces sexual tension
helps you get more satisfying sleep
improves your mood
helps you relax or reduce anxiety
helps you learn more about your sexual desires
improves your sex life
alleviates cramps
So, Should You Masturbate Or Have Sex Before A Workout?
If it makes you feel good – sure. Go ahead, knock yourself out.
Your mood and energy levels play a vital role in your performance in the gym. It does not matter if you have been celibate for a decade, if you are tired or not zoned in for your workouts, you will not have a fruitful training session.
Now that we have established that masturbation or sex before a workout does not negatively impact your training or kill your gains, let us talk about the issues that take a toll on your muscles.
Factors That Kill Your Gains Faster Than Masturbation
1. A Poor Diet
Your diet needs to be based on your daily macro and micronutrient goals. Your meals should consist of lean proteins, unprocessed food, and vegetables.
Consuming simple carbs before your workout will give you enough energy to get through your training session. Carbs are also used by the body for the repair and restoration of muscle tissue. Water is one of the most overlooked aspects of a diet. You need to be drinking at least a gallon of water every day to avoid dehydration.
2. Stress
Cortisol running through your veins throughout the day can be fatal for your gains. Cortisol can reduce protein synthesis and tissue growth through the reduction of growth hormones. The inhibition of these processes can prove detrimental to the muscle recovery process after an intense workout.
On the flip side, exercise is a great stress reliever. So, no matter how stressed or busy you are, you should never miss a training session. You might walk into a workout feeling burdened and stiff, but you will walk out relaxed and relieved.
3. Lack of Discipline
Building muscle mass and keeping it is no easy task. Skipping a planned training session might not feel like a big deal right now, but it will surely set you back on your timeline.
Discipline is not limited to hitting the gym every day. You have to train, eat your meals, sleep at the same time every single day. Following the fitness lifestyle needs military-grade discipline.
4. No Recovery Plan
Most people have a training and diet program in place, but they are clueless when interviewed about their recovery plan. Gulping down a protein shake and sleeping for a few hours every night is not enough if your goal is to build muscle mass.
If you want to perform at your peak level, you should be seeing a chiropractor once every month and be going for deep tissue work. Active recovery is better than a passive recovery program.
5. Poor Sleep
A lack of sleep can disrupt the body’s response to insulin, disturb fat-burning mechanisms, and can even impair your decision-making process.
Poor sleep can cause overstimulation of the brain’s reward center, which can further lead to the adoption of other bad habits like overeating, alcohol consumption, and smoking.
6. Deteriorating Mental Health
If you are not motivated enough, you will never be able to give your 100% in the gym. Other serious mental issues like depression should be dealt with utmost urgency. Depression can create physiological problems by causing constant fatigue, soreness, muscle pain, insomnia, and decreasing appetite.
Bodybuilding is as much a psychological game as it is physical. You will never see results until your mental and physical health is in top shape.
7. Not Factoring In Genetics
Genetics plays a crucial role in bodybuilding. More so than most of us would like. If you are not training according to your body type and genomes, you are leaving gains on the table.
Taking a lifestyle genetic test can save you a lot of time and effort as it can help determine what type of training and nutrition would work the best for you.
8. Broscience – Deadlier Than Masturbation
Nothing kills progress faster than unsolicited broscience. As a rule of thumb, never take fitness advice from someone smaller and less experienced than you. If something seems to be working for you, don’t stop doing it because a gym bro says so. If you need help, find a professional with a proven track record.
Have do you keep your stress levels in check?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Bob Cicherillo Full Interview | Freakiest Bodybuilders, Press Conference Memories, & More
[embedded content]
Watch the full uncut GI Exclusive interview with Bob Cicherillo.
Bob Cicherillo is a former pro bodybuilder who is best known as “The Voice Of Bodybuilding.” He’s been an announcer for many big pro bodybuilding shows, including the Mr. Olympia. He’s also one of the hosts for the Olympia press conference. In general, he has been passionately involved both behind and on stage for the past few decades.
That’s why last year we connected with Bob Cicherillo over a video call to talk about his career, stories from hosting the Mr. Olympia press conference, and his thoughts on the current state of bodybuilding.
Over the past year we’ve released multiple GI Exclusive segments from our interview with Bob Cicherillo. This uncut full length interview includes topics such as the freakiest bodybuilder he has ever seen, the future of Mr. Olympia under new ownership, and his critique on the current state of physiques in bodybuilding.
Listen To Our Bob Cicherillo Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Bob Cicherillo interview here:
Bob Cicherillo Answers: Who Was The Freakiest Bodybuilder He Had Ever Seen In Person?
Bob Cicherillo has been in bodybuilding for multiple decades. First as a competitor and then as an announcer after his retirement from competing in the sport. He’s been involved first hand throughout many of the biggest moments in bodybuilding history. That’s why we asked him who his pick was for the freakiest bodybuilder he had ever seen in person.
For many younger fans of the sport, they will only be able to see video footage or pictures of past legends in the sport. The difference between a video/photo and seeing a competitor on stage in person can be vast. It’s like seeing a famous painting in an art book and then finally getting to see it in person at a museum. It changes everything about your perspective of that greatness.
So when Bob Cicherillo picks Ronnie Coleman, it may at first seem like the obvious answer. We’ve heard it all before. Ronnie is considered widely to be the freakiest and best bodybuilder to ever compete. But when you hear Bob Cicherillo explain what it was like to be there in person – it reminds us of just how big of a deal it really was at the time.
One of the most interesting details Cicherillo reveals is about his experience seeing Ronnie Coleman in 2003. This is considered by many to be one of Ronnie’s best years competing. Cicherillo describes the moment he first saw Ronnie step on stage. He simply laughed. It wasn’t a laugh of mockery. Far from it. It was laughter because he was dumbfounded. He was shocked into a hysterical stupor due to the pure unreal nature of Ronnie Coleman’s physique.
Bob Cicherillo Answers: The Most Intense Press Conference Fight In The History Of Olympia
Bob Cicherillo has been the voice of bodybuilding for quite sometime. Part of that prestigious title comes in the form of hosting the Olympia press conference each year. This is the one time where all of the top competitors get to sit in one room and try to psych each other out before stepping on stage. It’s always an entertaining event that has led to some truly shocking moments. This is especially true if two feuding rivals happen to be involved in the proceedings. Make no mistake, these moments are no staged. Anything can happen.
The press conference is an open even that is often filmed and released to the public. So many people have seen some of the most intense fights and moments that have occurred. But it’s a totally different thing to be there in person – especially if you’re the one on stage between the fighting bodybuilders.
That’s why we asked Bob Cicherillo to share his inside first hand account of some of the most insane Olympia press conference moments. Which one was the most intense that he had ever witnessed? It may not be surprising to some that he picked Kai Greene and Phil Heath. One of the most memorable and best rivalries in the history of the sport, Kai and Phil certainly knew how to push each other’s buttons.
Wrap Up
Bob Cicherillo holds a wealth of knowledge and history in his head from the many decades as both a pro bodybuilder and a commentator in the sport. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics than we can recap in this article including the King Kamali vs Craig Titus rivalry, the future of Mr. Olympia, and more!