Muscle Chemistry Archive
Winstrol vs Anavar: Which One is Better?
Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.
Winstrol (stanozolol) and anavar (oxandrolone) are two popular anabolic steroids, predominantly used by bodybuilders for cutting purposes; enabling them to burn fat and to gain lean muscle tissue.
Beginners can wonder how these two compounds differ, often asking: which one is better?
Below is everything you need to know regarding the pros and cons of these two compounds, how they compare and which you will prefer (based on your goals).
Similar Chemical Structure
The chemical structure of winstrol and anavar are similar, with both compounds being modified forms of dihydrotestosterone. They also possess a methyl group at the carbon 17-alpha position, helping to preserve biological availability upon administration.
A distinct difference structurally between the two is how they are effectively anabolic (causing significant muscle-building), whilst maintaining low androgenicity.
Winstrol’s impressive anabolism is due to a pyrazol attachment group to the A-ring, whereas anavar’s is due to a substitution in the A-ring — specifically carbon-2 being replaced by an oxygen atom.
In terms of administration: anavar comes as an oral (tablet) like winstrol. However, winstrol is sometimes used as an injectable.
Which is the More Powerful Steroid?
When it comes to the winstrol vs anavar debate, some bodybuilders prefer anavar and others winstrol (for various reasons that we will cover). However, when it comes to the benefits of each compound, most agree that winstrol is more potent.
Winstrol will build more lean muscle and burn more fat than anavar, simply because it is a more powerful compound. On paper anavar should produce greater changes in body composition, due to its anabolic rating being 630 vs 320 (for winstrol).
However, in real life terms, winstrol has the edge. The difference is not huge, however such results are mildly noticeable for most bodybuilders.
Fat Loss (Subcutaneous & Visceral)
Users taking winstrol or anavar aren’t just going to notice a reduction in subcutaneous fat, but also visceral fat (which is a unique characteristic among anabolic steroids).
Most anabolic steroids cause a reduction in subcutaneous fat (resulting in more visible six pack abs), but simultaneously increase visceral fat; producing a bloated looking midsection (often referred to as a ‘steroid gut’ in the bodybuilding community).
However, anavar and winstrol do not cause such a protruding effect, keeping the waistline as tiny as possible. This makes both compounds ideal for bodybuilders prioritizing aesthetics over mass.
The reason why anavar and winstrol do not increase visceral fat, can be attributed to their weak estrogenic effects (lack of aromatization).
This lack of conversion into estrogen can also cause a drying effect to the muscles, as high estrogen levels cause water retention and low levels produce a diuretic effect. Thus, winstrol and anavar, will maximize muscle definition and vascularity, unlike other anabolic steroids, due to less extracellular fluid volume.
Measuring fat loss via scales may not be wise, due to simultaneous muscle gain. Thus, although users may observe a notable reduction in body fat in the mirror, the scales can still go up instead of down on both of these steroids.
Muscle Gains
Anavar users typically gain 10lbs of lean muscle from a conservatively dosed first cycle.
However, winstrol users are likely to gain a few pounds more in comparison, being closer to 15lbs.
Winstrol and anavar’s muscle building power may not equal powerful bulking steroids, such as dianabol or anadrol, however their effects are still visually dramatic; particularly due to their synchronous muscle building and fat burning properties.
The lean muscle gains associated with anavar/winstrol is why competitive bodybuilders run them in cutting cycles close to a competition, as they know water and fat retention won’t be an issue.
They are also popular steroids among athletes, wanting to gain an advantage in regards to muscular strength/power and endurance; without their weight fluctuating dramatically.
Muscle Fullness/Pumps
This is possibly the only area where anavar beats winstrol, in regards to the benefits of each steroid.
One disadvantage with winstrol is that it can cause excessive intracellular water depletion, causing the muscles to appear flat.
However, fluid distribution with anavar is dissimilar, with extracellular fluid being flushed out and intracellular fluid increasing (shuttling inside the muscle cell).
This creates a ripped and full look on anavar, whereas on winstrol a ripped appearance is common; but with less of a pump to the muscles.
Full muscles can help you to appear bigger than you are in and out of the gym, whilst also encouraging further growth due to stretching of the muscle fascia.
Fuller muscles are also advantageous in competitions where size is rewarded. Muscle pumps on anavar can be extreme, particularly in the lower back, which some bodybuilders understand to be a painful sensation when performing deadlifts.
This can disrupt workouts, in which case bodybuilders often supplement with taurine (due to its diuretic attributes), to reduce muscle fullness and ATP levels in the muscle cell.
However, it is worth noting that the muscles won’t significantly deflate on winstrol, despite a reduction of water volume, due to it simultaneously adding muscle hypertrophy (size) during a cycle.
After someone comes off winstrol, their muscles may look slightly bigger due to normal levels of muscle fullness returning and an increase in overall water retention.
Side Effects: Which is the Safer Compound?
Although winstrol is more powerful in terms of results, anavar is the more suitable choice when it comes to harm reduction.
Generally with anabolic steroids: the better the results, the worse the side effects.
This is also true with winstrol and anavar; with winstrol having more devastating effects on cholesterol values, liver toxicity and testosterone suppression.
Anavar only has mild side effects, hence how it has been used successfully in medicine to treat men, women and children. However, with excessive dosages or prolonged cycles — anavar is still potentially harmful.
Anavar on the Liver
Anavar’s weak hepatoxicity in regards to the liver is unique, with it being an oral c-17 alpha alkylated steroid, which are notorious for causing jaundice, peliosis hepatis or liver failure.
Anavar’s mild toxicity is due to the liver only partly metabolizing the drug. Instead, it is believed the kidneys share the work load, evidenced by over 1/3 of oxandrolone still being present in urine (1).
Thus, ALT and AST markers, symbolizing potential liver stress/damage are not likely to rise excessively high on anavar. However, they should be checked regularly on winstrol (due to stronger hepatotoxicity).
Research has shown that anavar does not worsen liver values, at a dose of 20mg/day for 8 weeks (2). However, the same research concluded that high dosages of 40mg and 80mg/day will cause liver stress.
Liver support is often taken by bodybuilders during winstrol cycles, in the form of TUDCA, which is a bile acid that has shown to minimize stress to the organ (3). It is strongly advised not to stack winstrol with any other oral steroids, preventing further hepatic damage.
Winstrol on the Liver
In contrast to anavar, Less research has been conducted on winstrol in regards to the liver. However, we do know that very small dosages (12.5mg/day) have little effect on ALT/AST enzymes (4). Whereas high dosages of winstrol have the power to cause severe hepatotoxicty — even in healthy bodybuilders (5).
It is important to note that such adverse hepatic effects also occur with injectable winstrol.
Anavar on the Heart
In the previous reference cited (2), Anavar’s effects on LDL and HDL cholesterol levels are seen to be moderate; causing approximately a 30% reduction in HDL and a 30% rise in LDL, when taking 20mg/day for 12 weeks.
Thus, anavar will cause a notable increase in blood pressure whilst on-cycle, when taking a moderate dose.
According to this same study, the difference in cardiovascular strain on anavar when taking 20mg/day and 40mg/day is very slight, being only a 3% further deterioration in cholesterol for double the dose.
However, on a mega dose of 80mg/day, HDL cholesterol levels can drop by 50%.
Winstrol on the Heart
Winstrol’s effects on the heart are significantly worse than anavar, with research showing that a tiny dose of winstrol at 6mg/day for 6 weeks can cause a 33% drop in HDL cholesterol (6) — the equivalent of taking 20mg/day of anavar.
However, bodybuilders typically take 25mg/day of winstrol, thus we can conclude a moderate dose of winstrol will have a far more devastating effect, versus a moderate dose of anavar.
To combat the spike in blood pressure, bodybuilders on winstrol can increase the frequency of cardiovascular workouts or/and supplement with 4g/day of fish oil, which has shown to improve cholesterol ratios (7).
Also eating a diet high in unsaturated fat, whilst restricting saturated fat, may help to reduce cardiovascular strain on winstrol.
Anavar & Testosterone Suppression
In trials, anavar dosed at 20mg/day and 40mg/day has provoked a 45% decline in testosterone levels (in HIV patients). This is a relatively mild effect, compared to other AAS, that completely shut down the hypothalamic-pituitary-testicular axis (HPTA).
It is also important to note that this daily dosage was administered for 12 weeks, which is excessive for an anavar cycle, which only typically lasts for 6-8 weeks (and even less for women, being 4-5 weeks).
Thus, when anavar is taken in a moderate dosage, in a reasonable cycle, the drop in testosterone is set to be mild. Therefore, some bodybuilders do not experience a severe ‘crash’, relating to decreased energy, motivation and libido; and can consequently recover their endogenous testosterone levels in a matter of weeks (without even utilizing a PCT).
Winstrol & Testosterone Suppression
Research has shown that just 10mg/day of winstrol, when taken for 14 days, can suppress endogenous testosterone levels by 55% (8).
Thus, a bodybuilding dose of 25mg/day of winstrol for 6 weeks is going to almost certainly shut down the HPTA axis, taking several weeks or months for testosterone levels to recover back to normal levels (depending on the person’s PCT protocol).
Winstrol and anavar will not cause gynecomastia as they do not aromatize or directly stimulate the estrogen receptors in the mammary glands. In terms of hair loss and oily skin, these are possible side effects on anavar and winstrol, albeit less severe compared to highly androgenic compounds such as testosterone or trenbolone.
As winstrol is destructive to the heart and liver, such side effects can be exacerbated when stacking it with other AAS; thus making anavar a safer choice when running multiple compounds together.
Price Difference
Anavar is significantly higher priced than winstrol, due to it previously being monopolized by Bio-Technology General Corp, which led to a 1,200% increase in market price.
100 x 20mg tablets of anavar costs around $230 on the black market.
Whereas, 100 x 25mg tablets of winstrol can cost just $90.
There is risk when purchasing any anabolic steroid on the black market, however it could be argued that anavar is particularly risky, due to its high market price.
Consequently, a common scam is to dilute or substitute oxandrolone for methandrostenolone (dianabol), the most popular oral which can be manufactured at a fraction of the price.
Thus, bodybuilders should be wary of cheap anavar vendors, whilst also testing the products to see if the active substance is actually oxandrolone.
Suitability for Women
Many anabolic steroids cause virilization side effects in women, with winstrol too falling into this category.
Some female bodybuilders take winstrol for greater muscle definition, fat loss and muscle retention whilst cutting; however they also experience the following side effects:
Deeper voice
Breast reduction
Enlarged clitoris
Hair loss (on scalp)
Hair growth (on body)
Laryngeal prominence (Adams apple) growth
Thus, winstrol is not a suitable choice for women wanting to avoid masculinization.
However, anavar is a popular choice among women, hence it being nicknamed ‘the girl steroid’. That is not to say men don’t take it, as many do (including elite bodybuilders and powerlifters).
Anavar has a low risk for causing virilization in women, when taken in sensible cycles.
10mg/day of anavar in cycles lasting 4-5 weeks is very unlikely to cause any issues in regards to masculinization.
A more common side effect when taking anavar is menstruation irregularities or amenorrhea (cessation of monthly period).
If a woman is intent on using winstrol, yet does not want to experience virilization, taking a very cautious dose of 5mg/day for up to 8 weeks, is likely to leave her unscathed.
Summary
Winstrol vs anavar: which one is better? The answer depends on your personal objectives.
If you only have $100 and you’re willing to risk your health to get in the best shape possible — winstrol may be more appealing (and the only affordable option).
Whereas if you’re concerned about liver values shooting up and want to make gains in the safest way possible — anavar is the superior steroid.
Equally, if you are preparing for a contest and you are prone to losing muscle fullness onstage, anavar may be the better choice, giving you a bigger pump/fuller muscles.
Tony Huge Provides Update After Battle With COVID Delta
Tony Huge took to Instagram to provide an update on his condition following catching the COVID Delta variant.
Tony Huge is a bodybuilder and spokesperson for enhanced labs. He is a huge name in the sport in many areas and has plenty of work under his belt. On Wednesday, he took to Instagram to reveal his latest battle.
Huge revealed that he has been battling COVID for three weeks. This was not the original variant that sent the world into a pandemic, but the Delta variant that seems to be coming on strong.
“2 weeks with Covid Delta took 30lbs of my gains and almost took my life. I’m completely recovered from the virus but it’s going to take a loooooong time to recover my energy, strength, and mental performance. This is really embarrassing to me because I should be the last person that should get nailed this bad given my health and my expertise but the first thing it took was my brain power. Confusion and mental fog and low energy hit fast and I wasn’t able to treat myself properly.”
Tony Huge has conducted many experiments on himself with different anabolic steroids. He is a self-proclaimed underground scientist and this is why he has been able to do studies in different ways. Huge has made an impact on bodybuilding in many ways but his progress was slowed down by his battle with this virus.
There is no doubt that Huge will be back to normal soon enough but it shows that the virus does not discriminate. He mentioned that it will take some time to get back to where he was physically and how the virus even took a toll on his mental state.
“As my brain function comes back slowly now I’ll be able to reflect on all of it and learn and help others better. Note: I was immune to the first strain of covid. this one was definitely a mutation. I won’t be able to respond to all comments/questions but ill use them to make videos so I will end up answering all your posted questions by video over the next few weeks,” Huge continued on Instagram.
It is clear that Tony Huge will not be shy about discussing his recent battle with Covid Delta. He will be able to speak on his experiences and help others, which is something he has been interested in doing for a long time now.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
5 High Protein Breakfast Ideas That Aren’t Eggs
While eggs are an easy go to, don’t be afraid to change it up a bit.
Breakfast. The most important meal of the day. A time where we can fuel our bodies and give them everything they need to thrive, whether that be in the gym or simply doing everyday activities we love. Getting adequate amounts of protein in the morning is essential and can prove to be highly effective for all your gains no matter the time of day. But, how often do you gravitate towards eggs? Hey, we don’t blame you. An easier food to make packed with tons of protein, it makes perfect sense.
But you want to enjoy breakfast. Adding variety to your diet, and especially that all important first meal of the day can be a huge plus when it comes to getting the most out of breakfast. So, while eggs are great and all, why not sprinkle in some other foods to give you additional, and potentially more flavorful, amounts of protein to boost all your gains.
Let’s take a look at some high protein breakfast ideas that aren’t eggs. While you egg lovers may be skeptical, it’s not too hard to come up with awesome ideas. And who knows, maybe you can always add an egg to these ideas anyway.
Importance Of Protein
Before we dive into these foods, it’s important to know the true value of protein and what it actually does for your body. Protein is the building block of all muscle, so for those seeking the best gains possible, making sure you hit your protein mark is more than important when it comes to building that massive physique. By hitting your protein marks, you ensure proper growth and recovery, allowing those muscles to rebuild and repair themselves effortlessly so you see those gains come to life (1). Protein can also keep us full, eliminate snacking, and promote weight loss and management to keep us on a better dietary routine to maximize our health (2).
5 High Protein Breakfast Ideas
Those egg lovers out there have been waiting to see what other high protein breakfast ideas are out there. While you’re still skeptical, you’ve made it this far so you’re also clearly interested. Let’s dive into some awesome high protein breakfast ideas that kick eggs to the curb.
1. Overnight Oats
An easy to make and great addition to any morning routine, overnight oats are your convenient grab and go option to make those mornings easier. Mixing oats with your desired protein powder, add either water or your choice of milk and let it sit and soak in the fridge overnight. Top with fruit or whatever you desire and enjoy this protein packed on-the-go meal.
2. Chocolate Protein Pancakes
While these pancakes do involves eggs or egg whites as an ingredient, this delicious meal squashes just eating plain old eggs. Taking your desired chocolate protein powder and whipping up a phenomenal pancake batter, put these on a pan and let them sizzle. You get a great boost of protein from both the protein powder, and yes, the eggs or egg whites.
3. Greek Yogurt Parfait
Greek yogurt has an immense amount of protein when compared to other yogurts and this breakfast parfait looks like something you would eat for dessert. Adding your yogurt with fruit, granola, nuts, seeds, or whatever other toppings you desire, this parfait can easily top 20g of protein and offer a tasty way to diversify your breakfast ideas. It’s also not a bad grab and go option either.
4. Peanut Butter & Banana Toast
While this idea may seem too simple, trust us, it will keep you full and taste great. An incredibly easy meal to make, you get protein from the peanut butter and a great source of potassium from the banana. To add a nice taste, you can sprinkle some chia or other seeds on top, or for those of you with a sweet tooth, drizzle some honey for that added sweetness.
5. High Protein Smoothie
Sometimes its tough to sit and eat solid foods in the morning. We get that. But a high protein smoothie offers no excuse to get all that protein into your body to kickstart your day the right way. Mixing in your favorite protein powder, add whatever else you’d like be it nuts, fruits, greens, nut butters, or whatever else you feel would make this smoothie more enjoyable. And before you tell us you’re schedule is too busy, prepare it at night and take it as you leave.
Value Of Protein Supplements
So, there you have it. Some great breakfast ideas to really give you the best chance at seeing gains while diversifying your appetite away from just eggs. What you may have noticed in some of these recipes is a protein powder. Protein supplements are an easy and essential way to get adequate amounts of protein into your body by just making a shake (3). The nice part is, they can be added to meals to provide protein, offer taste, and blend right into the recipe.
Enhanced Labs has a great protein powder that makes your life just that much easier. With 25g protein and just 110 calories, this high quality whey protein undergoes a sophisticated filtration process to isolate out just the protein. What you are left with is 90% pure protein. Enhanced also added a digestive enzyme blend to ensure this powder is gentle on your stomach and provides for better protein utilization. Great for boosting gains and optimizing recovery, this whey isolate needs to be on the shelf.
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.
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
So, there you have it. It is possible to have a great breakfast without simply relying on eggs. Adding some diversity to your meals will make you enjoy them more and give you the best chance at seeing the results you want most. A solid protein supplement can only add to those gains and give you everything you want and more so you can enjoy your workouts and your meals.
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
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein ion weight loss and maintenance”. (source)
Gelsomin, Emily (2020). “The scoop on protein powder”. (source)
Melvin Anthony: Bodybuilding History And Competitive Hunger Are Largely Missing Today
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Melvin Anthony believes that bodybuilders today don’t know enough about the sport’s history.
Melvin Anthony has previously stated in our earlier interview segment that bodybuilders today train very hard but could be training harder. Overall though – he believes that bodybuilders today are still extremely hard working and talented. The bigger problem, in his opinion, is that modern bodybuilders do not know enough about history, do not have enough camaraderie, and are not competitive enough. In our latest GI Exclusive, Melvin Anthony goes into detail about how a lack of bodybuilding history and hunger is hurting modern bodybuilding.
In this segment of our GI Exclusive interview, we started off by asking Melvin Anthony his thoughts on Women’s Bodybuilding. It’s a division that was near death only a few years ago but has since been revived by its return at the Olympia weekend. Anthony ultimately didn’t touch much on this topic in his answer. Instead, he expanded on a bigger issue he finds with modern bodybuilding. An issue that is directly related to the trials and tribulations of Women’s Bodybuilding and perhaps other divisions.
Melvin Anthony believes that Women’s Bodybuilding gets a bad rap for a few reasons – but the biggest is a lack of respect for muscle above all else – and a lack of respect for history. While many bodybuilding fans and young competitors certainly know the legends in the sport – Anthony worries that there is a lack of extensive knowledge of bodybuilding history. How can the new generation of bodybuilders break barriers if they don’t know what was done before them? How can you break the rules before you know where the rules came from?
Melvin Anthony had previously stated to us that bodybuilders train very hard today – but could be training harder. His words in our new segment today are an extension of that idea. He believes that it’s a lack of historical bodybuilding knowledge that prevents bodybuilders from training even harder and breaking new ground. Attention spans are so thin due to the instant response of internet and social media. It causes people to lose sight of the past. At least, that’s what Anthony believes.
The biggest irony behind this is that the internet can be used to gain more information more than ever. Melvin Anthony points out that bodybuilders today have the entire history of bodybuilding at their fingertips. Posing routines and competitions from each era can be watched on YouTube. Bodybuilding greats can be studied in a play-by-play detail. Not just the biggest legends but also the dozens of other great competitors who made big impressions in their era but perhaps didn’t land Ronnie Coleman status.
On top of this, Melvin Anthony believes that the hunger in competition has diminished. While his reasoning is purely anecdotal, he worries that bodybuilders are too willing to settle for sixth or third place before they even actually compete. Real champions, Anthony argues, will always believe they are the best. They will go into every competition thinking they will win until they don’t. If a competitor goes in thinking, “I hope to at least get third place.” They aren’t hungry enough.
Of course, there are likely still bodybuilders today with strong wills and hungry beliefs of victory. But from Melvin Anthony’s personal experience looking at modern bodybuilding – he doesn’t see it the same way as the past. Is he right? Or is he simply not looking in the right places? Or perhaps he’s not as in tune with current bodybuilding as he’s gotten older? It’s impossible to say with 100% certainty until this new era recedes into the past and is looked back on in retrospect.
You can watch Melvin Anthony talk about bodybuilding history and hunger to compete in our latest GI Exclusive interview segment above!
Ivan Makarov Vows to Break Deadlift Record at Deadlift World Championships
Ivan Makarov is setting his sights in the deadlift world record.
Ivan Makarov is ready to break the Deadlift world record. Established by Hafthor Bjornsson in 2020 Makarov has staked his claim on the record. Makarov has vowed to eclipse Bjornsson’s 501kg deadlift with a potential 505kg lift.
It appears that August 14 could be the time. Ivan Makarov has vowed to break the deadlift world record at this weekend’s Deadlift World Championships. It appears that Makarov is ready to finally break the record set by Hafthor Bjornsson last year. Hafthor deadlifted 501kg and now Makarov has vowed to pull 505kg at the World Championships.
The event will feature some of the best strongman and powerlifting competitors in the world all bent on shattering the deadlift world record.
Incredible Strength
Ivan Makarov has proven over the last year that he’s more than capable of breaking the record established by Hafthor Bjornsson.
472 kg for 2 times! So my preparation for the world deadlift championship, which will be held in England on August 14, is coming to an end, I will represent Russia at the championship ?? and the @salut_geraklion sports complex, all the preparations went according to plan in the center of power of the SC “SALUT HERAKLION”, a special I want to express my gratitude to the President of the Heraklion Foundation Sergey Alexandrovich Eremin @saeremin, as well as to everyone who is around, believes and supports me in this difficult path. Friends will be very grateful if you share this video ?
Vow to Break The World Record
Ivan Makarov vowed to deadlift 505kg at this weekend’s world championships. Makarov took to Instagram to make his desire known and to encourage fans to tune into the event.
I’m Ivan Makarov, and I will be coming to the Deadlift World Championships on 14th August to pull 505kg and compete at the World Open. Sign up to officialstrongman.com to watch the livestream.
Ivan Makarov has all the tools at his disposal. Now it’s all about if he can actually pull off the nigh impossible.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg is one of the biggest actors in the world and is known for having an incredible physique.
Actors have to adjust their overall look depending on a role they are going to be playing in their latest movie. For Mark Wahlberg, this is nothing new.
Wahlberg is known as one of the biggest actors and has been showing off his incredible physique on the big screen for years. On Monday, the two-time Oscar nominee took to Instagram to show his latest progression.
Mark Wahlberg was seen performing a set of toes-to-bar where he was hanging from a bar and lifting his feet as high as possible. Wahlberg kept his caption short and sweet by simply saying “still celebrating.” He did not reference his change in physique but it is clear that Wahlberg has been putting in some serious work over the last three months.
This is nothing new for the actor. He has been in several roles where he was able to show off his progress in the gym. At 50 years old, Wahlberg is back to having that shredded six pack that he has sported for years.
Wahlberg recently spoke about his recent transformation in an interview with Jimmy Fallon on his late night show on NBC.
“I had to consume for two weeks, 7,000 calories, and for another two weeks, 11,000 calories — and it was fun for about an hour.”
Wahlberg revealed that the process “wasn’t fun” and “you just tough it out.” Wahlberg had to put on an additional 30 pounds for a role in Father Stu, where he played a bipolar priest who used to be a boxer. This film has not been released yet. After filming, it is clear that Wahlberg wanted to get back in shape and he has done so with flying colors.
This is not the first time Mark Wahlberg has lost a significant amount of weight in a short period of time. He has revealed in the past that he once lost 10 pounds in five days by drinking the broth of boiled animal bones.
The transformation gone through by actors is significant and completed in a short amount of time. This is because of their insane training regimens along with the luxury of home gyms and elite trainers. Wahlberg has both and his results cannot be argued with.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Donkey Calf Raises Greatly Influence Calf Growth
Maximize your calf training for those bulging calves with a great exercise in the donkey calf raise.
As a part of that sometimes dreaded leg day, it would be a huge disservice to neglect our calves. How silly would that look to have massive quads, tight hamstrings, and then underwhelming, tiny calves. Looking to those exercises that can increase strength and size can prove helpful, especially when it comes to building an often overlooked muscle like our calves. Donkey calf raises are a great way to make this happen and can really work for a number of benefits. As an effective exercise, this needs to be in your leg day routine.
Let’s take a look at donkey calf raises and see what this calf exercise is all about. From what it is, to muscles worked, and the many benefits of it, we’ll show you how to perform it to optimize growth so you see those bulging calves others will envy.
What Are Donkey Calf Raises
Donkey calf raises are a great bodyweight exercise designed to build strength and size in your calves to improve things like power, speed, explosiveness, ankle mobility, and overall calf size. The movement is relatively simple but requires care so as to not hurt yourself or put yourself in a vulnerable position. Not quite an isolation exercise, this comes close to working just your calves and is a great way to really feel a burn and promote the growth you want most (1).
Muscles Worked
The main muscles worked with donkey calf raises are your gastrocnemius and the soleus. These are the two muscles that make up your calf muscle as a whole and this exercise works to increase strength and size in both. These muscles are important for movements like running, walking, and a host of others. While not as strong, you do feel some work done in the hamstrings and also your abs. This results from the stretching motion and the stability needed to perform the exercise.
Benefits Of This Exercise
Donkey calf raises have great benefits to the development of your calves and can improve your overall physical health and performance. Benefits of this exercise include:
Increased size and strength: By working your calves, you develop strength and size with the increased muscle activation and resistance of this exercise. Building big calves can be challenging but this exercise is here to help (2).
Better jumping ability: With the increased strength, you can develop your jumping ability for those who need it for sports performance.
Enhanced speed and explosiveness: Along with better jumping ability, work to increase speed and explosiveness for whatever movements may require it.
Better ankle stability and movement: Building stronger calves can work to protect the ankles and increase stability and mobility for optimal performance (3).
Great exercise to almost isolate the calves: While this exercise does not solely isolate the calves, it is close and offers a unique way to increase that strength and size.
How To Perform It
Here are the steps for performing donkey calf raises:
Set-up a flat bench in front of a step or raised block. You will want this to be in a comfortable position to hold on to.
Position the balls of your feet onto the step or block and bend forward to take hold of the bench in front of you.
When ready, drop your heels as far as they can go and then initiate the upward movement. Really give a squeeze at the top and hold for a brief pause.
Lower back to the starting position making sure to readjust so you remain in a comfortable and stable position.
Repeat for your desired number of reps.
Additional tips: You can add weight if you choose for more resistance by using a belt and be sure to control the tempo to really get the most out of this workout.
Featured Supplement For Continued Gains
When it comes to your workouts, and especially this exercise in donkey calf raises, it is important to have a supplementation routine ready to go to tackle any and all of your gains. While many supplements do exist to work to boost those gains of yours, knowing which ones to take will prove most worthwhile. A pre-workout is great for tackling those energy boosts and muscle pumps while an intra-workout BCAA can help push past fatigue and offer continued energy. Something like a creatine supplement, mass gainer, and fat burner can also work for your gains, but one supplement is necessary for growth and recovery, being a protein powder (4).
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Donkey calf raises have the ability to prove worthwhile for our calf building goals and greatly affect our overall look and performance. Able to increase strength and size, while also aiding in other areas like ankle mobility, explosiveness, power, and speed, this exercise is one to really challenge your ability to grow those calves to a size others will envy. With so many benefits, it would be a disservice to not include this exercise in your routine so give it a try and see what donkey calf raises can do for you.
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
Schaardenburgh, Michel V.; Wohlwen, Martin; Rognmo, Oivind; Mattson, Erney (2017). “Calf raise exercise increases walking performance in patients with intermittent claudication”. (source)
Cen, Xuan Z.; Liang, Zhi Q.; Gao, Zi X.; Lian, Wen L.; et al. (2019). “The Influence of the Improvement of Calf Strength on Barefoot Loading”. (source)
Hasselgren, L.; Olsson, L. L.; Nyberg, L. (2011). “Is leg muscle strength correlated with functional balance and mobility among inpatients in geriatric rehabilitation?”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
PREVIEW: Roelly Winklaar vs. Nathan De Asha Highlight The 2021 Europa Spain
Roelly Winklaar and Nathan De Asha will be back in action this weekend attempting to gain qualification to the 2021 Olympia.
There will be more qualifications to the 2021 Olympia handed out this weekend and two big names will be back on stage at the forefront.
Both Roelly Winklaar and Nathan De Asha will compete in the 2021 Europa Pro Spain hoping to gain an automatic bid to the biggest event of the year. This competition will take place on Sunday, Aug. 15 in Alicante, Spain. Winklaar and De Asha will headline a long list of competitors in the Men’s Bodybuilding division.
For Winklaar, this will be another competition where a big performance is expected. He returned to competing during the Chicago Pro 2021 but finished fifth after entering the contest as one of the favorites. Winklaar was then originally listed on the competitor list for the Tampa Pro 2021 but was a late scratch and ended up out of the competition.
Winklaar has been put on the list for the upcoming Europa Pro Spain and he is not the only headliner that is present.
Nathan De Asha will also headline the competition. Since earning his pro card in 2013, De Asha has been one of the top performers in the sport. He competed in three-straight Olympias from 2016-2018 with his highest finish being seventh in 2017. It has not always been a smooth road for De Asha. He has dealt with some legal issues during his career but is ready to get back on stage and show that he is still a force.
2021 Europa Pro Spain Competitor List
The addition of Winklaar and De Asha makes this competition one to keep an eye on. There will be plenty of action over the weekend with different competitors vying for qualification to the Olympia.
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! 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.
Can “Prehab” Make You A Safer Athlete?
Although fitness trends come and go, there’s one new school of thought that’s taking the workout world by storm: prehabilitation.
Prehab is — you probably guessed it — a recent invention in the field of sports medicine that is devised to prevent rather than treat common sports-related injuries. The thinking is that, since most gym injuries come down to the same common problems, they can be avoided by doing the rehab exercises you would be doing for those problems before you injure yourself rather than after.
By anticipating areas of stress on the body and the potential risks associated with certain exercises, you can effectively strength-train your body in a specific way to avoid getting those injuries in the first place. But how exactly does prehab work, and what exactly is it designed to treat? Let’s break down the basics of prehab below.
Facing the “repetitive use” problem of working out
Every person’s body is specifically to used to the way that they work out. Bodybuilders, runners, cross-country skiers, ballerinas, etc. — all these people are going to have dramatically different bodies and ways of staying in shape because all of these sports have different demands.
Prehabilitation recognizes that your body is used to whatever you regularly put it through, and it seeks to cover those gaps by training you outside of your comfort zone. For example, if you’re a bodybuilder who lifts weights regularly, squats, does barbell presses, all the standards, your muscles are used to that pattern. They become tight when they’re asked to move in a different way.
So, a prehab routine for a bodybuilder would involve other parts of the body that aren’t used as much, so they aren’t weaker in comparison, and therefore less prone to injury. The most common injury among bodybuilders by far is back strains or tears, so a prehab routine would likely involve stretching and exercising your back before you work out every single time, so that it gets just as strong as your arms, legs, and chest.
Prehab can decrease recovery time if you’re already injured
Prehab is also useful for those who have repeatedly sustained the same injury, which is fairly common. If you’re about to have surgery to replace a joint, fix a herniated disc, or any other common problem, starting prehab exercises before surgery even occurs can speed recovery time and also prevent further injury to the affected area. Doing prehab for about a month or two before a major surgery can dramatically reduce recovery time. Obviously, which exercises you should be doing are specific to which injury you’ve sustained, so do your research about managing this safely.
How is prehab different from warming up before a workout?
Michael Lau, Craig Lindell, and Arash Maghsoodi, all licensed physical therapists, spoke to GQ about the difference between prehab and a basic warm-up: “Yes, the concept includes the stretching you do at the gym. But also, if you sit in a desk chair all day, do you pay attention to how you sit, especially as morning turns to evening? …Treat your body as an interconnected system and use the feedback it sends to figure out how to react.” Prehab is about having the awareness inside and outside of the gym that everything you do with your body is training it for what happens next.
Should You Have Sex Or Masturbate Before A Workout?
Should You Have Sex Or Masturbate Before A Workout?
There is a lot said about if you should have sex or masturbate before a workout. Every other person has their own opinions, but hardly any of these broscientists ever get it right. You certainly don’t want to be missing out on all the fun for nothing.
You might find yourself asking this question if you love your partner or yourself way too much. The idea of not making the most of your workouts can push you to stop pleasuring yourself before a workout and we certainly don’t want that.
The Broscientist Explanation
Masturbating or having sex is a physical task and some people believe it is exhausting enough to weaken you before your workouts. These people want you to save all your energy and do nothing before you hit the gym.
We have a question when it comes to this approach, what about the people who have physically taxing jobs? Are they supposed to quit their jobs just so they can get a good pump? We bet you’re smart enough to answer this for yourself.
This Is Why You Should Have Sex Or Masturbate Before A Workout
Releases Endorphins
Engaging in sexual activities is known to increase endorphin levels in your body. Endorphins are secreted from the brain and the nervous system. They have a number of psychological benefits, the biggest of which is to make you feel better and suppress pain.
Isn’t this what you want before a workout? Feeling happy and relaxed can help you get in a better workout. Don’t save sex just for the nights. What good is feeling joyful when all you have to do is go to sleep?
Increases Testosterone Levels In Men
Contrary to the popular belief, fapping or having sex can shoot up your testosterone levels. Most people think when they ejaculate, they’re wasting their precious testosterone. This is not the case. Your T-levels have nothing to do with ejaculating.
Testosterone is the male hormone which is responsible for the development of sex organs in men. Test is also the reason men develop muscles while women, who have estrogen (the lady hormone), can’t build the same muscle mass as men. There are many ways to improve your testosterone levels.
Looking for a top-rated test booster? Check out these top-rated testosterone boosters that can improve sex drive, impact muscle growth while also promoting masculine vitality, health, and virility.
If you start feeling fatigued with mood changes and a decreased sex drive, your testosterone levels may be on a serious decline. This is where test boosters can be your best friend to get you back to peak condition. Not only will these improve protein synthesis to make your gains huge, but with solid exercise, increased testosterone levels can help shed body fat, keep on lean muscle, and leave you with a stellar physique. Your energy levels will increase as will your sex drive and that sexual appetite will return. With an increased confidence and slender physique, you will be in awe of this new and improved you.
Ingredients tend to include Tribulus Terrestris, D-Aspartic Acid, Zinc, Magnesium, Maca, Fenugreek, Tongkat Ali, Mucuna Pruriens, and vitamin D. D-Aspartic Acid is a vital amino acid needed for boosting testosterone. It is responsible for releasing hormones and regulating the release of testosterone. Fenugreek is an herb known for boosting libido and increasing testosterone levels (1) to keep you interested and engaged with sex. Vitamin D is commonly absorbed through sunlight and is great for releasing luteinizing hormones which help to release testosterone (2). All of these ingredients work to your benefit to give you a great test booster to keep you running at maximum capacity.
The rise in your test levels can help you in your workouts by supplying you with energy and muscle pumps. A lot also depends on how you feel after fapping. Your psychological state plays a major role in how good your workouts are. If you feel getting laid will make you weaker, this is how you’re going to feel during your workouts. On the other hand, if you set up your mind that you’ll feel stronger after jerking off, you’re going to kill it in the gym.
Wrap Up
In the end, having sex or masturbating before a workout does little to affect your workouts. All that matters is you should be having fun in the gym. If you think you’ll have a better workout if you masturbate, by all means, knock yourself out. Similarly, if you think to restrain yourself from any physical pleasures will make your workouts more effective, you should do just that. Don’t just serve your time in the gym, make the most of it.
Do you masturbate or have sex before your workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Hausenblaus, Heather (2018). “The efficacy of Fenugreek Supplementation on Men’s Health”. (source)
Lerchbaum, Elisabeth; Obermayer-Pietsch, Barbara (2012). “Vitamin D and fertility: a systematic review”. (source)