Blog
2021 Battle in the Desert Pro Scorecard
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
2021 Lenda Murray Norfolk Pro
This website uses cookies so that we can provide you with the best user experience possible. Cookie information is stored in your browser and performs functions such as recognising you when you return to our website and helping our team to understand which sections of the website you find most interesting and useful.
Sunday after the 2020 @mrolympiallc Photo Shoot with 2020 @ifbb_pro_league Bikini Pro Alessia Facchin
[embedded content]
Sunday after the 2020 @mrolympiallc Photo Shoot with 2020 @ifbb_pro_league Bikini @alessiafacchin_ifbbpro as photographed by @aroundthenpc_jm #exclusively for @npcnewsonlineofficialpage
.
If you want to watch the full video you can see it all on npcnewsonline.com and our You Tube Channel.
.
.
MUA @elainegoodlad @beautybynancyj
Light Disk @jeffbinns
Custom Suit Sponsor @suitsusexy
BTS Video @hdphysiques
BTS Video Editing #npcnewsonline #editorinchief @frank_sepe
Production Coordinator @d_amelio_manion
.
@npcnewstv @npcfitbody @npcworldwideofficial @npcwellness @npcworldwidewellness @ifbbproleaguewellness @t_manion @jake_wood_wos @dansolomon_official @tgflex @tamerelguindy @alinapopa1 @themsolympia #ifbbprobikini #ifbbbikiniolympia #npcbikini #ifbbprofessionalleague #npcbodybuilding #npcfitness #npcmensphysique #npcclassicphysique #npcwomensphysique #npcfigure #npcwellness #ifbbprobodybuilding #ifbbprofitness #ifbbpro212 #ifbbproclassicphysique #ifbbprofitness #ifbbpromensphysique #ifbbprofigure #ifbbprowomensphysique #orlando #alessiafacchin #italy #ifbbproitaly #jmmanionphotography #npcnewstv #npcfitbody
5 Best Ways For Getting Rid Of Muscle Soreness
Start getting rid of muscle soreness now with these five tips.
Some people equate the quality of their workouts with the DOMS (delayed onset muscle soreness) the next day. Not only is this assumption flawed, but it could be hampering your gains. Don’t believe us?
A study conducted by McGill University found that there was a reduction in muscle activation in the targeted muscles when muscle soreness was present from previous workouts.
Minor muscle soreness after a nasty bicep workout is cute, but things can take a turn for the worse when quads are in question. If you are one of those people who love going hard in the gym but don’t like limping around the office the next day or explaining to everyone the reason for your funny walk, this article is for you.
Why Do Our Muscles Feel Sore?
Before we get into the nitty-gritty of how to fix sore muscles, have you ever wondered why your muscles get sore after an intense workout in the first place?
Contrary to what most people think, you don’t build muscle when you lift weights. You break your muscle tissues while you are working out. When this damage or micro-tearing happens, your body initiates the repair process by triggering inflammation at the injury site.
Tightness and pain you feel 24-48 hours after your workouts occur due to extra pressure on the damaged areas caused by the fluid that accumulates in the muscles for facilitating recovery.
While you cause damage to your muscles every time you train, some exercises can cause more trauma and hence more soreness. According to a study conducted at the University of Liège, Liege, Belgium, any workout that is new to you, more intense than usual, or involves a bunch of eccentric movements will likely cause more damage and soreness than other types of workouts.
While most people might credit concentric (curling) movements for their sore muscles, the eccentric part of the lift is what is causing the damage.
Muscle Soreness Is Good But Not Necessary
There are usually two types of people. The first is the pack of gym bros who live for muscle pumps and don’t consider a workout a success unless they feel a sweet pain in their muscles for the next couple of days.
Also Read: 5 Bro Science Myths that Need to Die
On the other hand, the second group wants nothing to do with sore muscles. They don’t want their twitching muscles to remind them of their fit lifestyle throughout the day.
Which group is correct in its approach?
Neither.
Inflamed and torn muscles sound bad as it is. Research has shown chronic inflammation can contribute to many chronic diseases. But you wouldn’t want to treat muscle inflammations like kryptonite. Some degree of muscle soreness can be a crucial signal for muscle growth and repair.
Your muscles are likely to grow back bigger and stronger as they recover from the carnage you put them through in your workouts. Muscle inflammations are okay, but you need to get them under control as soon as possible.
Now let’s address the elephant in the room – are sore muscles a sign of effective workouts? No. You don’t have to be sore after every workout. Soreness is the outcome of damaged muscles, and you don’t want to inflict soreness-inducing damage on your muscles every time you train.
How To Get Rid Of Muscle Soreness
1. Post-Workout Nutrition
After you’ve broken down muscle tissues in a workout, you have a 30-60 minute window to provide your muscles with enough nutrients to aid in the recovery process. 20-40 grams each of protein and carbs can kickstart your muscle recovery.
Eating a high-protein meal that consists of a fast-absorbing protein source like fish or tuna and a whey protein shake is great for speeding up your recuperation and reducing the chances and degree of muscle soreness.
As per the International Society of Sports Nutrition, you should be consuming 1.4 to 2 g of protein per kilogram of body weight for optimal recovery after training.
2. Hydrate
Up to 60% of the human adult body is water. According to H.H. Mitchell, Journal of Biological Chemistry, the brain and heart are 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
Water can help ease inflammation, flush out waste products, and deliver the nutrients required by your muscles for recovery. Drinking at least a gallon of water every day can help avoid dehydration and keep the nutrients pumping throughout the body.
3. Prioritize Recovery
It’s time people start talking about the role of recovery in bodybuilding. Scroll through your Instagram feed, and you’ll see internet fitness celebrities promoting their gyms, workout programs, showing off their insane squat and deadlift. But you will not find a word about rest and recuperation.
Everybody is trying to be the hardest worker in the room, but they forget the real gains are made outside the iron paradise. A post about sleeping 6-8 hours every night will never get more views than a Reel where you are squatting with two girls on the bar.
4. Myofascial Release
Self-myofascial release (SMR) involves releasing tension in muscles and connective tissues using foam rollers, lacrosse balls, or massage sticks. It can help move the accumulated lactic acid out of the muscles after exercise.
SMR and other forms of massages should be a part of your fitness routine if you’re in the fitness lifestyle for longevity. Some benefits of the myofascial release include:
Help the body relax overall.
Improve your range of motion.
Release tension, knots, and stress.
Reduce soreness and help assist the tissue recovery process.
Improve blood circulation.
5. Hot and Cold Therapy
Hot and cold therapies are the OG remedies for treating muscle, ligament, and joint inflammations. Ice packs and heating pads have a place in almost every household. Although cold and hot therapies have been around for centuries, many people, even today, mix up their uses.
As a rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness. How it works:
Heat Therapy – Improves circulation and blood flow to a particular area due to increased temperature. Increasing the temperature can soothe discomfort and increase muscle flexibility.
Cold Therapy – Reduces blood flow to the specific area, which can significantly reduce inflammation and swelling that causes pain.
How often do you have sore muscles? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best on the Planet – Shirt-Ripping Superman Chest
Best Chest in Bodybuilding
A shredded chest is what separates the men from the boys. Superman – with his shirt ripping antics – can arguably be credited for making a broad chest the symbol of machoism.
Why do you need muscular pecs, you ask? A wide chest is the foundation of the ever-so-desired V-taper. There would be no “golden era aesthetics” without symmetrical pectorals. Building a solid chest can take years of hard work and perseverance and this article is our way of honoring people who have achieved the feat.
Arnold Schwarzenegger
The GOAT had one of the best pectoral muscles of his time. The size, fullness, and striations of Arnie’s pecs were unparalleled. His trademark side chest pose is nothing less than a work of art.
Jay Cutler
This article will have a combination of old-school and modern bodybuilders. Cutler’s pecs were a sight to be seen when he dethroned Ronnie Coleman to win his first Mr. Olympia title in 2006.
Serge Nubret
Serge Nubret aka “Black Panther” was a star bodybuilder in the ’60s and ’70s. He took everyone by surprise (including Arnold and Franco) with his incredible symmetry and conditioning in the 1975 Mr. Olympia contest.
Samir Bannout
Samir Bannout is the only bodybuilder from the Middle East to have won a Mr. Olympia title. The size and separation of his pecs made him one of the best bodybuilders of his time. Samir can be credited for popularizing the sport in the Middle East.
Lou Ferrigno
The fact that Lou Ferrigno was cast as The Incredible Hulk should be enough to show that he had one of the most muscular pectorals in the world. Before there were VFX, his size added the ‘incredible’ to the Hulk.
Flex Lewis
Flex Lewis is a freak of nature. He probably has the most symmetrical, proportionate and conditioned physique in the history of bodybuilding. After winning the 212 Mr. Olympia title for seven years in a row, Lewis has been invited to compete in the 2020 Mr. Olympia open division.
Lee Haney
Haney holds the record for winning the most number of Mr. Olympia titles – a tie with Ronnie Coleman. He couldn’t have possibly achieved the feat without having the best pecs in the world.
Franco Columbo
Franco Columbo (RIP) was both swole and strong. The footage of him deadlifting a car out of his way is still a fan favorite. Columbo followed the Governator into bodybuilding and Hollywood and left a mark wherever he went.
Markus Ruhl
It’s a shame that Markus Ruhl’s bodybuilding career ended abruptly due to a squatting accident. He showed a lot of promise, and many top-level bodybuilders considered Ruhl serious competition.
Chris Bumstead
Chris Bumstead reminds many of the ‘Golden Era of bodybuilding’. When bodybuilding fans were worried about the mass monsters taking over the sport, Bumstead came as a ray of hope.
Who do you think has the best chest in the bodybuilding world? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
Talking Huge With Craig Golias | EP 7: Bodybuilding Heroes & Villains, Eating & Genetics, + More!
[embedded content]
Craig Golias talks about bodybuilding rivalries – do we need heroes and villains in the sport?
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 talks about rivalries, trash talk and drama in bodybuilding. He also discusses eating and genetics, the problem with bodybuilding sponsorships, and more.
Craig Golias brings an interesting perspective to professional bodybuilding. Having abandoned the competitive side of the sport, he is simply a man passionate about the lifestyle while keeping tabs on pro bodybuilding. He’s not even 100% a die hard fan of the sport. This allows him to be a bit more honest and less subjective about the current trends in pro bodybuilding.
That’s why a significant chunk of today’s episode revolves around how to make pro bodybuilding entertaining. Should it go down a more wrestling route with drama, heroes, and villains? Or does that cheapen the very real integrity behind competing in pro bodybuilding? We dive in with our latest episode of Talking Huge. Read on for a full recap and watch above!
Heroes and Villains in Bodybuilding
Craig Golias and Vlad Yudin start today’s conversation reflecting on the past weekend’s Conor McGregor fight. He ultimately lost and broke his ankle. This is one of a string of setbacks for McGregor. Yet, both Craig and Vlad are certain that McGregor will continue to be a major figure in MMA for the foreseeable future. It has less to do with his record and more to do with his personality. He can sell the hell out of an upcoming MMA fight.
This begs the question – does bodybuilding need more drama and characters like Conor McGregor? Blessing Awodibu recently tried this tactic leading up to the New York Pro against Nick Walker. Ultimately, Walker came out victorious with Blessing falling quite behind. Does his lower placing deter destroy his ability to build hype before a show? Or will his personality always prevail?
Craig Golias thinks that characters like Blessing Awodibu are important for the sport. He thinks that the past decade of bodybuilding has been missing that kind of exciting hype leading up to events. While Kai Greene and Phil Heath are famous rivals – Craig doesn’t find their clash all that exciting. Instead, he turns towards the early 2000s when Jay Cutler and Ronnie Coleman faced off year after year. To Craig, that was the shining example of what rivalries should be with significant hype leading up to the big shows.
Beyond rivalries, Craig Golias also thinks it’s good to have true characters – heroes and villains – in pro bodybuilding. Similar to wrestling, this kind of dynamic creates fan drama and connections. In some sense, Phil Heath accepted his role as villain in the sport. But didn’t have anyone, other than Kai for a short time, to match against his personality.
Craig Golias On How Genetics Skew Perceptions Of Bodybuilding Diets
Craig and Vlad also discuss the truth behind bulking and cutting in bodybuilding. Many fans believe that during the bulking phase, that pro bodybuilders can eat as much junk food as they want. They believe that due to drugs like insulin or steroids that athletes have more leeway in what they can eat during the offseason.
Craig Golias wants to debunk this myth. If anything, certain athletes simply have the genetics that allow them to eat what they want and still come to stage shredded later. This is simply a general thing. We all know the kid growing up who could eat junk food all day and never gain a pound. Genetics can be a powerful thing that separates how each of us react to our diets. Unfortunately, in a sport so focused on size, physique, and diet – bodybuilders with phenomenal genetics skew the perception of how to really train and eat as a bodybuilder.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as how the internet destroyed bodybuilding sponsorships and also why bodybuilding mass monster physiques will never be mainstream. 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!
Do Pull-Ups Work Abs For Increased Core Strength?
Pull-ups are a great exercise for working many aspects of your body, but in particular, your core.
We all know how important pull-ups can be, but it is often not talked about how beneficial they are for our core strength. Pull-ups work our back, most notably the lats as we seek that wing-like physique, as well as our arms throughout the entire motion. But what keeps us engaged and thriving throughout the workout as a whole? Our cores. With an increased load on our abdominal muscles, the work done to increase core strength is undeniable.
Having a strong core is essential for our weightlifting needs. With strong abs, we allow ourselves to thrive in terms of functional and foundational strength, keeping us grounded and more balanced throughout each respective lift. With an engaged core, you limit the needs for stabilizer muscles to add in for support, which can put increased strain and lead to injury if underdeveloped. And of course, a strong core will make that six-pack pop, adding to our shredded physiques.
Let’s take a look at how pull-ups can enhance our core strength so we see those desired gains we want most. While it may seem obvious, you might not know just how much they help.
Benefits Of Pull-Ups
The benefits of pull-ups are good to know before we start so you get a sense for just how effective this exercise can be.
Benefits of pull-ups include:
Strengthen your back and arms: As an effective bodyweight exercise, pull-ups are great for working your back and arms and putting that increased strain on those muscles (1).
Better grip: By relying on your grip strength to hold you on the bar and pull you up, you only strengthen that grip for the better (2).
Simple to learn: This exercise is rather simple to learn and is a great warm-up or mid-workout exercise.
Plenty of variations: You do get plenty of variations out of this exercise to keep your workouts interesting.
Work for V-taper development: That V-shape is closer than you think with this exercise since it works your abs and develops you back.
Muscles Worked During Pull-Ups
When performing pull-ups, a number of muscles are worked in the upper body to offer definition and better muscle development. Your lats see great work done, as do your biceps and traps. Your delts and chest will feel a burn, but most notably, your core is essential for keeping you engaged throughout the entire movement.
How Pull-Ups Increase Core Strength
With pull-ups, your core is engaged throughout the entire movement, thus working your abdominals. While this may not be the same burn as repping out a series of sit-ups, keep in mind that other upper body muscles are being worked and your focus is not solely on your abs. An isolated ab exercise will give you that sense of work done because your focus is only on that pain. But, since your core is essential for keeping you engaged and those muscles tight, pull-ups really do give your abs a great workout whether you feel it every time or not.
The added bonus of putting pull-ups into your routine is that you get all the above benefits, like increased back and arm strength, better grip strength, and improved balance and stability, while still working your core so you don’t take time away from other things to do an ab session (3). Trying to take care of a few things at once will allow you to workout “multitask” and tackle all of those fitness wants and needs effectively.
Pull-Up Variations To Work Abs
Along with the traditional pull-up, there are a few awesome variations that will allow you to seriously work your abs as effectively as possible.
Hanging Knee Raises: Very effective for strengthening your core as they allow you to target your abs and require the utmost engagement.
Toes To Bar: With such a tough movement, you really need core engagement to keep yourself from landing in a vulnerable spot.
L-Hang: This static hold is all about core engagement so you can stay in one spot and not sacrifice form.
Windshield Wipers: Core is vital here for while your lower half moves, you need that vital engagement to keep your upper body still.
Featured Supplement For Gains
Having a solid supplementations routine is imperative for seeing gains, especially after a workout that involves pull-ups. With so many muscles fired up, supplements can offer us a nice boost to continue to see the growth we want most. A pre-workout can offer energy and pumps while a protein powder capitalizes on those gains after our workout. But what about those mid-workout needs? An intra-workout supplement can help push past fatigue and keep our muscles hydrated for better gains and faster recovery (4), all of which we love to have.
Transparent Labs CoreSeries BCAA Glutamine
Code GENIRON10 For 10% Off
Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.
Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With 5 active, clinically researched, and accurately dosed ingredients, there are zero harmful additives to this BCAA supplement.
Price: $39.00
Use the promo code GENIRON10 for 10% off!
Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
Pull-ups and their ability to really work your core make these an awesome exercise to put into your routine. By enhancing upper body strength, promoting better grip strength, and working on more effective balance and stability, your core becomes a vital part of ensuring an efficient and effective pull-up. With many variations and a simple to learn technique, these can be done as a warm-up or exercise and are perfect for any part of your workout. Give these a try, strategically place them in your training routine, and see what pull-ups can do for your core strength goals.
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
Ronai, Peter; Scibek, Eric (2014). “The Pull-up”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Hewit, Jennifer K.; Jaffe, Daniel A.; Crowder, Todd (2018). “A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises” (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Zac Aynsley Joins boohooMAN as a Brand Ambassador
Zac Aynsley joins fellow GI managed athlete Big Neechi as a brand ambassador for boohooMAN.
It looks like another member of the GI Team is joining forces with the boohooMAN brand as Zac Aynsley signs an exclusive deal with the company. A long time member of the Generation Iron team, Aynsley has seen his success skyrocket over the past few years. Now that success continues as he has decided to team up with the Boohooman clothing company.
Like fellow GI managed athlete Big Neechi, Zac Aynsley has signed an exclusive deal with the budding clothing company. Both athletes bring their own flare to the table. Where Big Neechi is more over the top in his approach to the game, Zac Aynsley is more mild mannered and reserved, yet every bit as influential. His 1.4 million Instagram followers is a pretty healthy testament to that.
Big Neechi and Zac Aynsley aren’t the only heavy hitters in the fitness and bodybuilding space to join the brand. Popular figures like Simeon Panda and Larry Wheels have also joined Boohooman as well. This star studded lineup proves the brand is strong and only on the rise.
Zac Aynsley is a truly inspirational figure in bodybuilding. The influencer has been through some pretty dark moments in his life. In a GQ interview Aynsley revealed that he had suicidal thoughts at a young age. When he found bodybuilding he was able to turn things around and transform not only his physique but his mindset as well. As such, Aynsley has become the very epitome of how how bodybuilding and fitness can actually save lives.
Being able to admit such things about himself in a candid interview isn’t easy. But what it does show is that Zac Aynsley has the kind of mindset that will allow him to over one anything. It’s what makes him such a powerful influence and a choice candidate for the boohooMAN brand. Having a truly inspiring figure like Aynsley apart of the team will no doubt boost interest in the brand.
A Proper Ambassador
Make no mistake, Zac Aynsley is sure to turn heads for the boohooMAN brand.
The Generation Iron management team has been hard at work helping athlete crossover from fitness and bodybuilding to broader ventures. Zac Aynsley signing with boohooMAN is just another example of that.
What’s your thoughts on Zac Aynsley joining the boohooMAN brand?
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.
Wellness Bodybuilder Odalis Santos Mena Dies At 23 Years Old During Surgery To Stop Sweating
Odalis Santos Mena had a poor reaction to anesthesia which led to her death at 23 years old.
Odalis Santos Mena was an up-and-coming name in the bodybuilding world and had already established herself on social media. On July 7, the famous Instagram influencer underwent an operation to fix constant sweating. As reported by the New York Post, a complication with the anesthesia, Mena passed away at the age of 23.
Odalis Santos Mena was a well-known social media presence with 150,000 followers on Instagram. She has landed many endorsement deals and that includes the SkinPiel clinic in Guadalajara. This was to promote an antiperspirant treatment called MiraDry.
This procedure uses heat energy to remove sweat glands from underarms and this controls armpit hair which will lead to less sweat and body odor. Mena was prepared to undergo the operation but went into cardiac arrest after being put under anesthesia. The clinic was unable to revive Mena after performing CPR.
Mena was seen on Instagram promoting the procedure as “safe and effective” after agreeing to a deal. Police have began an investigation on the clinic after hearing that the anesthesia might have been administered by an employee who was not trained to do so. The cause of death was revealed as a poor reaction from the anesthesia paired with a steroid that Mena was currently taking. SkinPiel has claimed that they were unaware of this substance.
Odalis Santos Mena was already established on Instagram and a potential star in the bodybuilding game. She frequently competed in competitions and that was going to continue as she built her brand. Mena picked up victories in the 2019 Miss and Mr. Hercules competition along with the Wellness Fitness Juvenile contest.
Mena frequently posted pictures and videos to show off her progress. This catapulted her to fame as an influencer and was going to go a long way in her quest as a competitor.
Victor Gomez Carreno shared a heartfelt message on his private Instagram account following the news.
“‘Your actions in life, echo in eternity,” he wrote. “I will take you with me forever short, it makes no sense to write here what I feel in my heart @odalis_sm, I love you.”
This procedure is relatively unknown and could have long-term risks. More information on the police investigation will be released as they found out more about the botched operation.
Generation Iron send out condolences to the friends and family of Odalis Santos Mena during this tragic time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jerry Brainum Full Interview | The Truth Behind Body Fat, Biggest Physique Mistakes, & More
Jerry Brainum has been a science writer, researcher and lecturer for more than 30 years in the bodybuilding industry. Throughout those 30 years he’s amassed a superset of knowledge. He’s shared that knowledge in our original series Straight Facts in the past and continues to do so with his Applied Metabolics newsletter.
That’s why we reconnected with Jerry Brainum this past year for a new video interview to discuss the science behind bodybuilding. Jerry Brainum helps shed some light and debunk some myths on bodybuilding training, diets, and trends in the sport.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Jerry Brainum. Now we’re releasing the full length interview including topics such as the reality behind body fat percentages, the biggest mistake that makes bodybuilders look flat, and the best physiques of all time.
Listen To Our Jerry Brainum 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 Jerry Brainum interview here:
The Realities Behind Bodybuilder Body Fat Percentage & Cutting Weight
Brainum claims that the usual body fat percentage of a pro bodybuilder falls around 5%-7%. In some extreme cases, a bodybuilder might be able to go down to 3% overall body fat percentage. He stresses that this is extremely rare. He also stresses that any bodybuilder that claims to have less than 3% is lying. Brainum states that it’s humanly impossible to achieve that low of number.
Jerry Brainum also discusses just how vital genetics plays a roll in how a person can gain or lose weight. The unfortunate truth is – some bodybuilders will have to struggle a lot more to bring their body fat percentage low enough to compete successfully. Every body is genetically different. But in a world of bodybuilding where physiques need to all match the same standard, some competitors will struggle much more than others.
Jerry Brainum details the specific genes that determine such fate for bodybuilders (and any person really). He also spends some time debunking popular weight loss tactics such as fat freezing and liposuction. The overall truth is one many probably don’t want to hear. These medical procedures don’t always work. They can also damage your cells permanently. Ultimately, there is no easy way to lose weight. If you are someone who struggles to lose weight – you just have to work harder on good nutrition and exercise.
The Biggest Mistake That Makes Bodybuilder Muscle Look Flat
Jerry Brainum points out that muscle tissue is made of 72% water. So when bodybuilders deplete themselves in the final “hell week” before a show, if they go too far they actually lose the fullness of their muscle. Even furthermore, some competitive bodybuilders don’t even realize that drinking water is in itself a diuretic. Water flushes out a lot of extra minerals in your body the more you drink it. Thinks like sodium. Too much sodium can make you retain more water – which is a big problem for bodybuilders.
So the biggest mistake that bodybuilders make is by often drinking too much water, not drinking any at all, or taking too many diuretics in the final week before the show. With one fell swoop, it can destroy a year’s worth of work. The hard part of course, is to know how much is too much. Each body is different – but the key is for athletes to recognize this is part of the problem first. Then they can start learning their body and how to fix it.
It’s a delicate balance. It’s what makes this sport so challenging. It’s what makes the legends that much more impressive. Never underestimate “hell week” and start taking depletion seriously in order to present the best bodybuilding physique on stage.
Wrap Up
Jerry Brainum is a man who can provide rare in-depth knowledge on all things bodybuilding from a scientific perspective. He has always ensured that his statements are backed by rigorous research and not “broscience” or anecdotal experiences. That’s why our latest uncut interview is essential viewing for anyone looking to take their physique to the next level.
You can watch our full uncut GI Exclusive interview with Jerry Brainum above.