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Grip strength is essential for lifting and could be a limiting factor in you seeing big gains.
Our grip strength and the way we hold objects is something we take for granted every day. Whether it be lifting to build overall strength, or carrying groceries into the house so we are stocked up with ample fuel, the way we hold things is obviously a part of how we as humans operate. As one of, if not the, most important tools we as humans possess, our hands take a beating every day. Our ability to create, destroy, help, and support each other or daily activities all require the use of our hands and grip strength to actually work.
We do not often think about the constant strain and pressure that our hand and finger muscles and joints endure to get us through the day. For optimal training and performance, working to strengthen our grip can go a long way in aiding in overall growth.

As a tool to increase physical performance and function, lift heavier weights for muscle growth, or support daily functions, grip strength simply matters (1). For our smaller muscles and joints to be able to withstand stress of repeated activity, exercises and stretches can really work for our overall grip benefit.

Grip strength is essentially the force applied by your hands to lift, pull, move, or suspend objects. For athletes, it refers to the muscular power used to generate big lifts, like the squat, bench, or deadlift, and also aids in training for martial arts where various movements and maneuvers require grappling and gripping in efforts to defeat your opponent (2). Thankfully, we all can work on grip strength with our daily workout routines and really work to finally make those gains a reality.

Types of Grip
Crush Grip
The crush grip relies on your ability to squeeze something between your fingers and palm, as if you were forming a fist to crush something. This is most commonly thought of as a traditional “grip”. A handshake, although not a full fist, is an example of the crush grip because the motion made is that of bringing your fingers to your palm. Gripping a barbell or dumbbell is also an example of the crush grip. A hand clench exercise or one with a barbell can really enhance this type of grip strength.
Pinch Grip
The pinch grip is the strength allowed between your finger tips and thumb. Typically this type of grip is lifting any object without the need to include your palm. Not a very strong grip position, examples of daily use for the pinch grip are opening jars, or rock climbing. The plate pinch is a solid exercise to improve this grip strength.
Support Grip
The support grip is the ability to hold an object or hang from a bar for a longer period of time. Daily use examples are pushing a shopping cart or holding a bucket, but the support grip is used in the gym for pull-ups and hanging leg raises. For a good carrying grip, a lot of muscular endurance is involved since it is supporting you for a long period of time.

Why Grip Strength Matters
Depending on your sport, grip strength is crucial to benefit your respective movements and holds. But athletes of all kinds will benefit from strong grip strength in the gym. With solid grips on a host of exercises, you will lift more weight and lift that weight more efficiently to provide for bigger gains and increased athletic performance. Injury prevention is also important to consider when working on grip strength for that can really provide a sure way to keep training and performing at a high level without needing days off (3).
Working grip strength for that aesthetic physique acts like a chain reaction throughout the muscle groups of your body. Strong grip strength will enhance your forearms, allowing for greater support of your upper body muscles and the ability to simply lift more weight. In effect, those upper body muscles you desperately seek to build like your biceps, triceps, pecs, delts, and back will start to see huge growth and you will be confident in how you look. Combine that with a solid core routine to get shredded abs and your overall physique will pop as a result of you working on tackling the basics of grip strength.

Exercises To Promote Grip Strength
Hand Clench
Working your crush grip, the hand clench is an easy exercise to perform with the only equipment needed to be a tennis ball or stress ball. Holding the ball in the middle of your palm embraced by your four fingers, clench your hand into a fist around the ball and slowly release. Repeat as often as you would like and you can do up to 100 reps a day to improve this grip strength.
Plate Pinch
A great exercise to work the pinch grip, this is a simple movement with a lot of benefit. Choose your desired weight (maybe 10-15 lbs. plate) and pinch them together between your fingers and thumb. Hold for a moment and lower to the ground to let go. Repeat the same process for your desired number of reps and really work that pinch grip strength.
Pull-Up Bar Holds
An easy way to attack the support grip, all you need is a pull-up bar. There are variations of this exercise like a mid-pull up hold and a proper pull-up and hold, but for this we will focus on the dead hang. Grab the bar with a solid grip and bend your knees to get yourself off the ground. Hang for your desired amount of time and feel the stretch in your shoulders, back, and neck while you focus on that support grip strength.
Wrap Up
Often overlooked, our grip strength and the strain we constantly put our hands through can really hurt our overall growth. Without a good, solid grip, our lifts will suffer, and so too will our overall muscle growth and athletic performance. But knowing the types of grips and exercises and how to strengthen them is important for you to get back on track and really feel great about every workout. Don’t let a lack of grip strength hold you back and work to attack your grip deficiencies with these great exercises.
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

Beyer, Sebastian E.; Sanghvi, Mihir M.; Aung, Nay; Hosking, Alice; Cooper, Jackie A.; Paiva, Jose Miguel; Lee, Aaron M.; Fung, Kenneth; Lukaschuk, Elena; Carapella, Valentina; Mittleman, Murray A.; Brage, Soren; Piechnik, Stefan K.; Neubauer, Stefan; Petersen, Steffan E. (2018). “Prospective association between handgrip strength and cardiac structure and function in UK adults”. (source)
Bounty, Paul L.; Campbell, Bill I.; Galvan, Elfego; Cooke, Matthew; Antonio, Jose (2011). “Strength and Conditioning Considerations for Mixed Martial Arts”. (source)
Devich, Robert; Fowler, John (2019). “Preventing Overuse Hand, Arm, and Shoulder Injuries in EMS”. (source)

So you are nearing the end of your hard ass leg session, and just to say you did then, you throw in some heavy calf raises at the end. And voila, your calf muscles have been ‘hit’ for the week.
Stop! Calf training shouldn’t be an afterthought, it should be at the forefront of your bodybuilding regiment and viewed just as importantly as lets say, an arm day, or leg day would be.

The calf muscles for some is a muscle that is well rounded in size and has that beautiful diamond shape you’d see on a comic book character, and for others, it is a much tougher muscle to build and is more akin to what you’d see on Johnny Bravo or in a match box…
Why are they so hard to build?
Calves can be one of the hardest body parts to develop and train properly.
One of the reasons that it is a tough muscle to build is that the calves are the furthest muscle away from the heart, so getting blood to them takes a lot longer.
Another reason is plain old genetics, as you would think plenty of walking would help with this stubborn muscle group, but some people actually don’t add any pressure onto their calves when walking, as they naturally use their hips and upper legs instead, so they are eliminating the calf muscles completely.
So can all of this be overcome? How do you get them to grow adequately?
Make Them a Priority
Prioritize Calves; Don’t Make Them an Afterthought
You would think this would be a no-brainer for someone looking to boost a stubborn body part, but most people still treat their calf training as an “extra” at the end of a hard legs workout. Those who really need work on this muscle group must train them hard and heavy with as much focus as any other muscle group.
You might want to place calves at the beginning of your workouts instead of the end. Some people like to work their calves before they train the rest of their legs, but this could  present a potential issue as it could fatigue your legs and hamper your strength on squats or other lower body exercises.
So why not train your calves at the very beginning of an upper body workout? So that there is no interference between muscle groups. The best training days for this are ones that might not take as long, such as chest or arms or shoulders.
There are 3 major muscle groups in the lower leg and if you start working all 3 major muscle groups this will help you attain that fuller look to your calves.
Here are the 3 major muscle groups of the lower leg:
Gastrocnemius
This is the largest calf muscle and the one that most people work. This is the one that you see when flexing and looking down at your calves. The gastrocnemius is 51 percent fast twitch muscle fibers.
Gastrocnemius Exercises:

Standing calf raise exercises
Donkey calf raises
and all variations of those two calf muscle exercises will work the large gastrocnemius muscle.

Soleus
The soleus is  another large calf muscle. If you looked at someone’s calves as you were standing behind them, you would see the soleus muscles running down both sides of the lower leg. And the soleus is 80 percent slow twitch muscle fibers.
The soleus gives the calves depth and thickness because the soleus lies beneath the larger gastrocnemius muscle.
The soleus is worked during calf muscle exercises in which the knee is bent. So any variation of seated calf raises or squat raises will work the soleus.
Soleus Exercises:

Seated calf raises

Tibialis Anterior
The tibialis anterior is almost always ignored. It’s the huge frontal muscle that you can see if you flex your toe upwards and watch the area below the front part of your knee.
This muscle goes all the way down the front part of your lower leg. If you haven’t been working your tibialis anterior, you’ve been missing out.
Tibialis Anterior exercises:

Reverse calf raises (seated or standing).

Training Tips
Training frequency:

If you have the time to do so then 4- 5 times a week as a separate body part, or maybe even add them into your small muscle routine or if you do cardio in the morning, add a few sets in then. Ensure they are not just an afterthought

Range of Motion

Be sure to hit partial reps, full reps and full range of motion, also play with foot positioning like you would do when training the quads.
Also emphasize the mind to muscle connection during the eccentric contraction (lowering portion of the movement) and the concentric contraction (top of the movement where the muscles shorten).

How many reps should you do? 
So the calf muscles are comprised of both fast twitch fibres and slow twitch muscle fibres, but the soleus is comprised of 80 percent of slow twitch fibres.
So in order train slow twitch fibres effectively you need to:

Use a higher rep range (go for 15-20 reps)
Use a slower tempo
Use shorter rest periods
If the rep range inquisition isn’t satisfactory then train to failure
Allow for more Time Under Tension (TUT).

TUT refers to the amount of time a certain muscle is held under tension.
The ideal TUT for strength is 20 seconds, building muscle is 40 seconds, and endurance is 70 seconds.
With all this knowledge now at your fingertips the quest for bigger calves has never been easier.
Now go and raise a glass, sorry a calf…

The treadmill is the backbone of any self-respecting home gym.

Table of Contents

A treadmill is probably one of the most common types of home gym equipment, and with good reason: it’s one of the best, most efficient ways to get cardio in at home or in the gym. But due to the extreme popularity of the treadmill, the market is understandably saturated with thousands of models to choose from. When it comes down to it, how can you make the critical decision about which type of treadmill to buy?

There are obviously a lot of factors that go into picking out the right treadmill for you. First, consider the size of your space and your needs. How often do you do cardio in your daily workout? If cardio is your main focus, you’ll want to invest the most money in your treadmill, but if you focus more on lifting, you might want to get a more affordable model so that you can spend your money on something else. Think about how you use your home. Will other people be disturbed by your home gym? Will it raise the alarm? Some treadmills are quieter than others.

We’ll break down the Best 6 Treadmills for Bodybuilders and their different strengths and weaknesses below.

Best Treadmill Overall: Sole Fitness F63 Treadmill

Sole Fitness F63 is a great treadmill to help tackle your overall treadmill needs. Listed as the best in its price range among many reviews, this treadmill has an easy assist folding deck design for ease and convenience. High end rollers create static free motion and it is a smooth treadmill with a vibration free surface. An LCD screen provides real-time stats and it has great entertainment capabilities with Bluetooth audio, USB ports, and integrated systems so time flies while you use it.
Pros: Smooth, vibration free, and easy to use treadmill. Great entertainment capabilities at a good price.
Cons: Assembly can be difficult if going at it alone.
Price: $999.99
Click here for the best price

Best Interactive Treadmill: NordicTrack Commercial 1750

NordicTrack Commercial 1750 is a great interactive treadmill to boost personal training in your home. Its durable and high quality piece of equipment with quiet drive incline technology and a comfortable fit when running or performing whatever workout to offer low impact support, faster and smoother response, and a similar feel to the road. The 10’’ Smart HD touch screen allows you to view live workouts, follow iFit trainers around the world in an interactive global experience, and allow the Automatic Trainer Control to adjust your speed, incline, and decline for the best interactive workouts.
Pros: Well-built and durable product. Quiet drive technology is nice to control noise. Very interactive with great options to really challenge your workouts.
Cons: Mid-level in terms of price, it is a bit expensive.
Price: $1,799.00
Click here for the best price

Best For Functionality: Life Fitness T3 Treadmill

Life Fitness T3 Treadmill is designed with form and function to offer a sleek, aesthetically pleasing, yet highly functional product at home. A user friendly design is matched by quick start capabilities and heart rate monitoring for those looking into that. The FlexDeck Shock Absorption System enhances comfort and reduces joint stress to alleviate unwanted pain and keep you grinding for much longer. In terms of the console, the Go Console display is easy to navigate and can enable Bluetooth. It offers an entertainment zone and a workout zone, as well as tracking, so all of your needs are covered.
Pros: User friendly and great design. Creates less shock to help avoid any injuries. The display options for entertainment and workout modes is great.
Cons: A more pricey option, you don’t get anything that much more special than some of the others.
Price: $2,749.00
Click here for the best price

Best For Fitness Tracking: Pro-Form Pro 9000

Pro-Form Pro 9000 is a full training experience at home. Designed to support a soft landing, the deck is cushioned to offer more comfort on impact. There is also a fan with easy adjustability to provide nice air flow for those grueling workouts. Able to be folded and stored effectively, this is a simple to store and convenient treadmill. The 22’’ HD screen allows for an interactive experience and enhanced workouts with iFit trainers. Through interactive sessions, live studio classes, and connected fitness tracking, all of those needs you want most are fulfilled with the Pro 9000.
Pros: Deck design is great for cushioned impact and soft landing. A 22’’ HD screen is awesome and the interactive capabilities like fitness tracking really makes this a must have.
Cons: A bit expensive, but you’re getting a good treadmill compared to others at the same price.
Price: $1,799.00
Click here for the best price

Best For Shock Absorbing: Horizon Fitness T101 Treadmill

Horizon Fitness T101 Treadmill is one to offer a quick set-up with simple controls and reliable components to get started with a great exercise routine. A durable product, the motor runs at lower RPMs to minimize noise and the cushioned deck allows for added support no matter the workout. Easy to store with effective folding and a lifetime frame and motor warranty is great. Bluetooth capabilities and a device holder plus USB port allows you to watch your favorite movies or shows on your tablet while you grind away and get a good workout in.
Pros: Quick set-up that is safe and reliable. Quiet motor and cushioned deck are great. Having a device holder is a must without a screen.
Cons: No screen is disappointing but it makes sense for the price.
Price: $699.00
Click here for the best price

Best For All Training: Assault Fitness AirRunner

Assault Fitness AirRunner has taken the fitness community by storm as a new way to offer the same benefits as a traditional treadmill. Unlike a motorized treadmill, you are in control of the speed and power as this runner requires your utmost attention to getting a seriously killer workout. Optimal for all types of training, it requires no electrical consumption and the natural feel of running promotes more efficiency, especially in terms of stride. The screen is small and simple to only show you necessary information and this runner is a great option for those serious about boosting fitness.
Pros: No motor or electricity needed as it runs on your power. Natural feel of running promotes more efficient workouts and a better feel for your workouts.
Cons: Very expensive option and is for those serious about training and gaining fitness.
Price: $5,363.55
Click here for the best price

Benefits Of A Treadmill
Build Strength & Endurance
Running is a great form of cardio to really build that endurance base and the more you continue with it, the more your lung and heart capacity will increase. Since running increases the demand on the circulatory system, it makes your heart work harder to get blood to areas that need it, thus leading to overall growth in strength (1).
Lose Weight
Running burns more calories than most exercises and as we all know, weight loss comes from more calories leaving your body than coming in. It can get your metabolism going to only increase that fat burn and changing up the variations to include something like high-intensity interval work can be great for your overall weight loss and even suppress your appetite (2).
Avoid Inconveniences
Using a treadmill allows for a convenient workout by avoiding all of the inconveniences that occur on the open road. You don’t have to worry about weather or seasonal changes which is great because you can enjoy a workout in a comfortable temperature without the fear of being rained on. You also don’t have to worry about getting to a gym and hoping a treadmill is available, which can just be a pain.
Try Different Variations
With a treadmill, you are not tied to just simply running. With the ability to adjust an incline when you want or change speeds when you desire, using a treadmill can really target certain aspects of your training without the monotony of running on the open road.
What To Look For In A Treadmill
Durability: Your treadmill should last a long time and be made from high-quality material so you never have to worry.
Noise: Many treadmills can be loud and having one that is more quiet will allow you to workout at any point in the day.
Horsepower: Make sure your treadmill can support your needs and reach speeds that will challenge you while still giving you a great workout.
Safety Features: You want your treadmill to be safe for you and those around you. Looking for features that will promote safety can help ease your mind.
Entertainment Capabilities: Good entertainment options can make your workouts go by faster and allow for more fun workouts.

How We Decide
Our team is focused on delivering the best workout equipment and products to you so you never have to deal with any headache that may come your way. When looking at the best treadmills, we took a few factors into account. The reputation of the brand and the customer reviews are important because you deserve to have an honest company backing you. The added features associated with a treadmill are also important to note because it can make the experience that much better. Things like built-in screens, Bluetooth connections, and other sources of entertainment can make your workout go by quicker which is exactly what you want and need. Lastly, we understand this equipment is expensive, but we searched for the best treadmills that were marked at an affordable price. While they are still pricey, we looked for quality as this would be a long term investment.
FAQ Section
What is the best treadmill?
Sole Fitness F63. This treadmill is listed as the best in its price range among many reviews. It is easy to fold and store and the surface is smooth and static free for your comfort. An LCD screen allows for workout and entertainment capabilities to boost your workouts.
Does a treadmill require a lot of maintenance?
Most treadmills won’t require a lot of maintenance. It is important to keep it clean and look to lubricate the running deck to keep it moving efficiently. If maintenance is a concern, look to see what kind of return or money back guarantee the company offers.
Can you do more with a treadmill than just run?
Yes! Treadmills are great for offering a variety of different workouts, whether it be incline walking, lunges, or a variety of others. Depending on your goals and what you intend to use it for, there are plenty of options for you.
Who shouldn’t use a treadmill?
Children should not use a treadmill unless supervised by a parent or an older guardian. For those fighting an injury or feel it unsafe to use, then consider staying away from them. On the whole, when used properly, efficiently, and safely, treadmills can be great products to enhance your gains.
Wrap Up
Treadmills are a great piece of equipment and vital for a stellar home gym. Allowing you to get a workout in the comfort of your own home is something a good treadmill can help you with so you avoid the gym and the hassle of the open road. We’ve put together a great list of the Best Treadmills so check it out and see what it can do for your training, performance, and overall health today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 
References

Panissa, Valeria L. G.; Tricoli, Valmor A. A.; Julio, Ursula F.; Ribeiro, Natalia; et al. (2015). “Acute effect of high-intensity aerobic exercise performed on treadmill and cycle ergometer on strength performance”. (source)
Damiano, Diane L.; DeJong, Stacey L. (2009). “A Systematic Review of the Effectiveness of Treadmill Training and Body Weight Support in Pediatric Rehabilitation”. (source)

Raymont Edmonds is one of the most talented Men’s Physique competitors currently in the division. In 2019, he became the Olympia champion only to lose that title to Brandon Hendrickson this past year in 2020. Will he be a one time champion? Or is this just a bump in the road towards continued greatness?Over the past few months we’ve released multiple GI Exclusive segments from our interview with Raymont Edmonds. Now we’re releasing the full length interview including topics such as his time in state prison, his reaction to his Olympia 2020 loss, and how he plans to improve and re-earn the title in 2021.

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 Raymont Edmonds interview here:

Raymont’s Behind The Scenes Reaction To Losing The Olympia Title
When we spoke to him about his loss, he went in detail about his mindset throughout the entire weekend.
Raymont Edmonds believed he was the clear winner during the pre-judging. And as the battle went into the finals, he knew that Hendrickson was giving him a run for his money. Yet still regardless, he thought he scraped his way to the top.
Edmonds describes the moment during the finals that he was standing side by side with only Brandon Hendrickson left. When they announced Hendrickson as the winner – Edmonds went into a stunned state. That’s why onlookers thought that perhaps Edmonds had bad blood with Hendrickson’s victory.

But as Raymont Edmonds tells it now, he was more perplexed and stunned more than anything. After training so hard and battling so intensely on the stage – it was a blur to hear it all over with him losing the title.
Throughout his recollection, Edmonds chuckles and laughs his way through the events. It’s clear that he takes the loss seriously but also sees no point in beating himself up over it. “My prep was awesome. We improved and… we didn’t get the results that we wanted,” Edmonds says at the top of the interview clip.
There’s no point in sadly looking back. Instead, Raymont Edmonds plans to further the improvements he already made, adjust to improve even more, and come back for vengeance in 2021. The Men’s Physique Olympia will be an exciting one this year – you can already feel it.
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Watch the full GI Exclusive interview with Raymont Edmonds above!
How Raymont Learned Bodybuilding Discipline In State Prison

Before going into state prison, Raymont Edmonds was a senior in college and only weighed 145 pounds. He was a skinny person being thrown into a scary situation. In part for survival and in part to simply find a way to pass the time – Edmonds started lifting weights.
His goal was to no longer be a skinny kid who can get kicked around (to better protect himself in prison). But mostly, it was also a way to make time go by faster. Edmonds was sentenced to four to eight years. He ultimately got out in three. But at the start, not knowing exactly when he would get out of prison, he focused as much as possible on training.
It was his one constant to accelerating time. On top of that, it was transforming his body. He fell in love with seeing the progress and results of his actions and became addicted to lifting weights.
There has been a lot of discussion over the years about bodybuilding and training in Kuwait. It’s become a new mecca of sorts for bodybuilding due to the fact that there is literally nothing to due in Kuwait for a bodybuilder. They can only train, eat, and sleep. It turns them into a bodybuilding machine.

The same can be said in some respects to prison. With nothing to do, Raymont Edmonds found discipline in training every single day. In trying to make the most of his prison meals to create the right diet for his physique.
After being released from prison into a halfway house. He used that discipline to ensure he stayed on track in his personal life. He hadn’t discovered his desire to compete in bodybuilding – but he made sure to stick to the same training schedule.
Raymont Edmonds was eventually noticed by a coach who suggested he compete in bodybuilding. There was a new division, Men’s Physique, that would allow him to build muscle but not become a mass monster. This interested Edmonds and he gave it a shot.

Upon competing on stage for the first time, he realized that despite his love of training, his physique was way off compared to what wins Men’s Physique competitions. Suddenly everything clicked. Raymont Edmonds wanted to look like the best Men’s Physique bodybuilders. He buckled down further and used his hard learned discipline from prison to further transform his lifestyle.
Fast forward to today and Raymont Edmonds is a star Men’s Physique athlete. He won the Olympia 2019 and landed second this year falling just short to Brandon Hendrickson. Edmonds’ own actions may have placed him in state prison but it was also his own actions after prison that brought him to his new life on the level.
Wrap Up
We discuss many more topics with Raymont Edmonds than what can be written about in this article. The full interview falls just short of an hour – filled with interesting insights into one of today’s most talented Men’s Physique competitors. You can watch the full length GI Exclusive interview above!

Eddie Hall gets some posing tips from Ryan Terry.
Eddie Hall is an absolute beast of a man. He’s so extremely massive in fact he looks like he’s going to devour Ryan Terry in their recent training. “The Beast” has some lighthearted fun with Terry while doing some bodybuilding posing.

With so much of his time being spent training for his upcoming boxing match, you’d think Eddie Hall has no time for anything else. Hall recently collaborated with fellow UK strength athlete Ryan Terry to produce some interesting content.
During their training the two would eventually go pose for pose. Perhaps the most impressive part of the posing was that Eddie Hall had the ability to hit a vacuum pose. It’s a pose that many old school bodybuilders always utilized and some modern bodybuilders embrace. But for Hall to pull this off with a 300 plus pound physique is pretty impressive.
With the king of aesthetics @ryanjterry and must say what a sound bloke too ??Here’s me teaching him how to pose for maximum points, even got him to hit a vacuum ? ? ?

Eddie Hall certainly loves to joke around, but this display shows that if he put his mind to it he could really have a great stage presence. Will he become Mr. Olympia? Probably not. That said, he has the kind of muscle and the attitude to push himself to cultivate an impressive physique if he so chooses.
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.

Jamie LeRoyce McTizic talks about his dangerous experience with steroids and PTSD.
Jamie LeRoyce Mctizic is an all-natural bodybuilder. But his journey to becoming all natural was quite the roller coaster. He earned his IFBB pro card staying completely drug free. Upon becoming pro, he turned to steroids to further improve his physique. This led him down an intense path that led to instability and violence due to his PTSD. He took a break from bodybuilding, steroids, and has no returned all-natural and ready to make a big impression. In our latest GI Exclusive interview, Jamie LeRoyce McTizic details his experience with PTSD and how steroids intensified his diagnosis.
The last time we spoke with Jamie McTizic, we were producing a short digital film about his career and life as a bodybuilder. A lot has changed since then. He temporarily left competitive bodybuilding and did some soul searching after a rough few years. He’s now back, an all-natural bodybuilder, and looking to not only succeed in the sport but inspire young bodybuilders.

When we caught up with Jamie LeRoyce McTizic, we asked him about his all-natural status and also about his past few years of change in bodybuilding. Jamie has quite the whiplash in his bodybuilder career. He started out earning his pro card all-natural. He then turned to steroids as a pro to further improve. That’s when things started to take a turn for the worse.
Jamie LeRoyce McTizic is also a Navy veteran on top of being a bodybuilder. He suffers from PTSD and has been using medication to help keep it under control. But when steroids were added into his system, it intensified the PTSD, and led to his personality taking a massive shift.
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Watch our GI Exclusive segment with Jamie LeRoyce McTizic above!
He describes becoming a dangerously spontaneous person. He would make sudden and brash decisions without any thought. His temper was completely out of control and led to him becoming often angry and at times violent. He even briefly mentions having had physical altercations one too many times.

Not only that, but this turmoil also led to him having suicidal thoughts. In the moment, he couldn’t see just how far he had fallen. He thought that being a beast in the gym was what mattered most. He thought simply that many of the other people around him were not on his level. It’s only after coming off steroids, taking a break from bodybuilding, and reflecting on his past that he can see how far he slipped.
Now Jamie LeRoyce McTizic is all-natural and competing in bodybuilding again. He wants to use his past experience to help inspire up and coming bodybuilders. Inspire them to realize there are other paths in pro bodybuilding beyond turning towards drugs.
Jamie understands that not everyone, or perhaps even not many, will have the same volitile mental reaction to steroids as he did. But he does think that regardless of your mental state – steroid use does take a toll in one way or another. His goal now is to push to great success as a natural bodybuilder. To show what is possible without drugs – so that perhaps other athletes can go down the same path.
He’s concerned that many bodybuilders believe that steroids is the only way to succeed in bodybuilding. Others have stated just that in our own interviews here on the network. Jamie LeRoyce McTizic doesn’t believe that to be the case. He wants to be proof of that.
You can watch Jamie LeRoyce McTizic detail his past steroid use, PTSD, and his return to natural bodybuilding in our latest GI Exclusive interview segment above!

Roelly Winklaar gives Big Ramy high praise.
No one could have guessed that Mamdouh ‘Big Ramy’ Elssbiay would be the victor at the 2020 Olympia. So many were focused on the battle between Brandon Curry and the returning Phil Heath to see Big Ramy coming. But if you were to listen to Roelly Winklaar you would have known that Big Ramy was indeed a major threat to the title.

Having trained with Big Ramy extensively in the past, Roelly Winklaar has seen the 2020 Olympia champion up close and personal. The two have pushed each other to become bigger and stronger in their attempt to secure an Olympia victory. Big Ramy was about to make that dream come true and it comes as no surprise to Winklaar.
In a recent interview, Roelly Winklaar praised Big Ramy’s physique and stated why he thinks no one else compares to the 2020 Olympia champion.
“I think Ramy’s physique is big, and he was drier than everybody on stage,” said Winklaar “If he can come like that and drier, he can beat everybody again.
“I think if everybody is going to be sharp, it makes it more difficult for him. He was, that day, sharper than everybody. That’s why [he won]. He’s big, [nobody can compare] to him when he’s big and sharp.”
There’s no doubt that Big Ramy was truly impressive at the 2020 Olympia. Many believed he would never hold the title. There are many who even discount his victory because of his special invite. But both of those points are simply opinions. If a competitor steps on stage and looks better than everyone else, there’s no doubt they should win.
Roelly Winklaar believed that Big Ramy had what it takes to secure victory. The kind of package that Big Ramy presented at the 2020 Olympia was his best to date. But can he replicate that for next year’s show? We’ll have to wait and see.
What do you think of Roelly Winklaar and his comments about Big Ramy?
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.

Don’t let muscle soreness trick you into an inefficient workout.
We’ve all felt that achy pain that next morning after a tough workout. That unbearable pain in your quads, hamstrings, and glutes that screams at you to stay in bed. You feel good knowing that you put them through a grueling workout and that your gains will certainly show the next day. But muscle soreness may not be the best sign that you had an effective workout. After all, you should feel good after working hard, not stuck in an unbearable loop of lower body pain.
On the other hand, muscle soreness is not totally a bad thing. If it was, people wouldn’t push themselves to the point of that soreness. While it is highly debated in inner gym circles on whether muscle soreness is effective or not for big gains, the science behind it may sway you one way or the other. Knowing what muscle soreness comes from and how to prevent it, or promote it, may ultimately help you see the gains you wish to see in the gym.

What Is Muscle Soreness?
That sore muscle feeling is actually a result of something called delayed onset muscle soreness (DOMS). With the amount of stress put on your muscles, this creates small micro tears in the muscles which is a normal part of working out and also the rebuilding stage of the strengthening process to create new muscle (1). As a highly adaptive species, we as humans create this connection between our brain and body to alter how our level of strength and endurance allowing for growth in both to occur.
But those micro tears also cause inflammation which is where the muscle soreness comes from. DOMS forces your muscles to take a longer time to recover as a result of this mass amount of soreness which occurs. Your body seeks to aid in this inflammation by increasing blood flow and pumping your body with hormones and proteins to start to assist that healing (2).

The key when it comes to DOMS is that you can still see muscle growth without totally crushing yourself. You still create micro tears in the muscles with a “normal” lift and will see growth, as those have to repair. While it may not be as much growth as if you push yourself to the absolute limit, avoiding injury is your number one priority, so with that in mind, inflammation will certainly decrease as a result of not suffering from delayed onset muscle soreness.

This idea around muscle soreness is debated because proponents of it feel that every time you recover, your muscles become more dense and obviously stronger, so what’s the harm in that. Those against it see that you can still gain muscle without digging yourself into a hole every time and think that is the option. The most common theme of working out and exercise is that not one size fits all. It’s easy for us to want the simple answer that says something works better than something else, but it is all a preference. Knowing what works for the majority of people is a great start, but don’t jut run with the status quo. Work to find a plan for you so your gains and goals are met.
What Affects Your Level Of Soreness?
Your level of soreness is affected by a number of reasons. How often you train is key, for you must give your body ample recovery time. If you don’t allow those tears to fully heal, you run the risk of injury by pushing too hard. With regular activity, your muscles will get used to the load and much of that general soreness will subside.
You have to be careful of overtraining. Leading to fatigue and negative effects in your everyday life can be debilitating for work and relationships, so let those muscles fully heal and give your body time to recover (3). You will be able to boost intensity when you do this and allow for more efficient workouts.
Noticing what exercises you are doing can also allow you to zero in on muscle soreness. If there is an exercise you haven’t done before, you will be sore after so consider lighter weight to get those muscles used to how that works. Exercising that requires the lengthening of the muscle will also cause more soreness and these eccentric movements force your muscle to contract under tension bringing more strain and inflammation to the spot.

Tips To Decrease Muscle Soreness
We all hear the same words every time someone talks about muscle soreness, those being stretch, foam roll, massage, or ice. All of these things will help with DOMS as much as you may be tired of hearing it. By activating the muscle to increase blood blow, work out the tight spots to give you a better chance at recovery, and simply work to reduce inflammation will help with all levels of soreness (4). While you may not be able to totally rid your body of soreness, let it take its course as it heals those damaged muscles and give your body the proper care it needs.
Other helpful tips are to warm up and get your muscles primed for a workout. Going in cold and stiff will only hinder your gains and lead to potential injury. Starting with some sort of cardio works well because it raises blood flow and starts to bring vital elements like oxygen, protein, and iron to the muscle groups. Be sure to stay hydrated and allow for ample water to flow through your body and remove any unwanted toxins causing excess inflammation (5).
Wrap Up
Muscle soreness is just one part of working out that we all have to deal with. While some people hate feeling sore, others thrive on the pain that a good workout brought them. Delayed onset muscle soreness (DOMS) is the aftermath of a good workout as tiny muscle tears now seek to heal in order to see increased growth and improvement. While this is how those gains happen, it is important to be aware of your soreness level and to not totally overdo it to cause overtraining and unwanted fatigue. Take care of your body and it will take care of you, so while soreness can be a sign of effective workouts, knowing how hard and when to push your body is what to aim for.
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

Smith, Lucille L. (1992). “Causes of Delayed Onset Muscle Soreness and the Impact on Athletic Performance: A Review”. (source)
Miles, M. P.; Clarkson, P. M. (1994). “Exercise-induced muscle pain, soreness, and cramps”. (source)
Eichner, E. R. (2008). “Overtraining: Consequences and prevention”. (source)
Harvard Health Letter (2013). “The importance of stretching”. (source)
Cheung, Karoline; Hume, Patria; Maxwell, Linda (2003). “Delayed onset muscle soreness: treatment strategies and performance factors”. (source)

This product allows you to finely tune your tightness so you get the most of out of those big lifts.

Table of Contents

Product Overview
Finding the right lifting belt can be a challenge. How the belt fits is vital for your training and performance and with so many different companies producing lifting belts, the choices seem endless. We know we need them. For those of us lifting big weight and seeking to put up massive numbers, a weightlifting belt has become an essential to keep us strong, stable, and physically able to get work done. We’ve already checked out a great belt in Pioneer’s 13MM Weightlifting Belt, but Pioneer has created a great attachment to outfit your belt for the best tightness and versatility. Pioneer Adjustable Lever is a great attachment to optimize your ability to tighten your belt and provide for that much needed versatility you want most.

A weightlifting belt is designed to support your lower back and works to compress your core to keep a neutral spine. This alleviates any unwanted pain and potential injuries by keeping you more grounded and stable for whatever comes your way. By promoting better technique, a lifting belt can enhance the safety and effectiveness of all your lifts (1).

Shop at Pioneer
Pioneer is a division of General Leathercraft Manufacturing, Inc., a premiere company creating high-quality leather products including weightlifting belts and other exercise accessories and aids. With a great product line dedicated to assisting the needs of athletes everywhere, Pioneer has made it their mission to keep active individuals healthy and safe, especially as they lift big weight. Along with an amazing line of lifting belts, Pioneer also produces top tier knee wraps, wrist wraps, elbow wraps, and other equipment to keep athletes safe overall. Their mission is to provide great customer service and a product you will love to have and use. A company full of integrity and quality, Pioneer is a standout in the exercise equipment community.

Pioneer Adjustable Lever Highlights
Pioneer Adjustable Lever (PAL) was designed with the mindset that every half inch matters. This revolutionary product allows you to tighten your belt so it fits just right while also providing that versatility you need most. This patent pending attachment will retrofit most major brands and fits great with easy installment to alleviate any headache to you. The PAL works great with a stiff 10mm belt and will also work with most 13mm belts and if you have an older Pioneer belt, you can reach out to them for retrofitting instructions. This attachment is awesome for its ease and tightening capabilities while also using the same hole dimensions that other belts already have.

Why You Need This
Constantly having to tighten and loosen your belt can be an annoying hassle that throws you off your game. You should be able to enjoy a workout and not be stuck fiddling with a lifting belt. What this lever does is allows for easy adjustments so you can make those quick changes you want most. Maybe you like a looser belt squatting and a more tight fit when deadlifting. This lever allows you to jump from exercise to exercise with quick adjustments so you never waste any time in the gym. Perfect for those who powerlift or regularly use a lifting belt, the PAL is what you need to keep your workouts moving efficiently.

How It Works
When it comes to installing the PAL, it is simple and convenient for you. Taking your existing belt, you will basically take both parts of the PAL and line up the respective holes with those on the belt. After some quick tightening of the screws, you will able to use this lever effectively and with no hassle to you.
What makes the PAL so great is that is adjusts to ½’’ tightness settings, allowing you to get more specific with your fit. A quick lift of the lever and you can adjust this belt in seconds. Two prongs will lock into the other side of the lever for a secure and safe fit and it allows you to inch your way back and forth with ease.

Price & Effectiveness
Pioneer Adjustable Lever (PAL) is a great attachment that works with most belts and can provide comfort and ease for optimal tightness and versatility. It is USPA approved and has been in the works for quite a while. Pioneer is excited about the launch of the PAL as they know it will really work for you.
Pros: High quality product with great durability and easy installment. Working with ½’’ settings gives you the best chance at the most comfortable fit. From a reputable company in Pioneer who produces great lifting products for those who lift big.
Cons: May not fit on all belts, so it would be smart to double check that.
Price: $65.95

Check out our review for Pioneer 13MM Pioneer Cut Weightlifting Belt here!

Wrap Up
Pioneer Adjustable Lever (PAL) is that attachment you need today to maximize the effectiveness of your belt and offer the best chance at finding the right fit. Working with ½’’ tightness settings and providing the chance to adjust the tightness with ease is something this patent pending product brings to you. Pioneer is a great company who produces high quality lifting equipment for those serious about gains and lifting big. What you are really getting is a revolutionary product made for your benefit to optimize comfort from a company who prides themselves on high quality products. Check out Pioneer Adjustable Lever today and see how this can change your lifts for the better.
Try Pioneer Adjustable Lever Today
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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 Pioneer and Envato
References

Finnie, S. B.; Wheeldon, T. J.; Hensrud, D. D.; Dahm, D. L.; Smith, J. (2002). “Weight Lifting Belts: Motivations For Use”. (source)

Home Workouts To Build Full-Body Strength
Bodyweight training, or calisthenics, is often seen as inferior to attending the gym. However, using your bodyweight is one of the best resistance tools that you have access to.
Not only are bodyweight workouts highly convenient, but they also have the potential to bring about a number of changes in strength and fitness.

Although many see bodyweight training as being restrictive, there are a great number of effective bodyweight exercises that can be performed.
This article will cover three bodyweight workouts that will produce a training effect and lead to an increase in strength.
The Three Home Workouts
Each of the following workouts uses only bodyweight and a mode of training known as pyramid training.
By performing the three workouts, all the muscles of the body will be exposed to a training stimulus which will cause a full-body adaptation.
Leg Day
Squat and lunges are obvious inclusions in the leg day bodyweight workout. The addition of jumping jacks and glute bridges help to comprehensively work all muscles of the legs.
In order to replicate an intense leg session at the gym, all of the exercises are high in volume and performed back-to-back.
The Workout
2 rounds:– 50 body squats (conventional stance)– 25 body reverse lunges (per side)– 50 body squats (wide stance)– 25 body lateral lunges (per side)– 25 jumping jacks– 25 glute bridges
Completing the two rounds will involve performing four-hundred reps which is a large volume of work. Upon completing the two rounds, if you feel like you have more to give, perform a third round.
Be aware that there is no time limit; therefore, take your time with each exercise, focus on your form, and add in short breaks if necessary.
Training Tips
For the squats, lunges, and glute bridges, it is important to drive through your heels as much as possible. This will promote stability and safety while also activating the correct musculature.
If you are training barefoot, look to grip the floor with your feet during the eccentric (lowering) phase. Once again, this can enhance stability and ensure that the knees follow proper alignment.
During all of the exercises, focus on maintaining a core brace. To do this, squeeze the abdominal muscles as tightly as possible.
If you seek to make this workout harder, keep your upper body vertical for all of the standing exercises.
For the lunges, step back rather than forwards and for the lateral lunges, keep the working leg planted and slide the other leg out to the side.
As well as allowing the workout to be completed in a smaller space, doing this will increase the amount of tension placed on the quads.
Push Day
The ultimate bodyweight pushing exercise is the push-up. Therefore, it should not be a surprise that this workout revolves around push-ups.
The push-up is an exercise that is commonly completed incorrectly. Therefore, take care with the exercise and control the movement to ensure that you perform it safely and effectively.
The Workout
4 rounds:– 8 push-ups– 20-second plank– 8 body skull crushers– 4 diamond push-ups– 20-second bear crawl static hold– 8 push-ups
This workout involves a lot of time under tension and a high volume of work. Both of these things will contribute to significant fatigue and a great chest pump!
Between each round ensure that you fully rest for three minutes. Use the time to stretch out the wrists and get the breathing under control.
As with the previous workout, there is no specific time that you must achieve. Once again, avoid rushing through the workout and take breaks if you must.
Training Tips
When performing the push-up or any pressing variation, it is vital that the shoulders are pulled back and down. Allowing them to rise up will increase the risk of experiencing an injury.
As your chest drops down to the floor, ensure that the elbows stay tight to the body. Allowing the elbows to flare out. Not only is this less efficient it can also lead to injury.
Finally, engaging the core throughout the push-up may allow for a more efficient push-up as it will prevent the hips from rising up or sagging and hold the body in a solid, stable position.
Often the amount of core strength and stability required for a push-up is overlooked. To maximize the demand on the core, do not let the knees touch the floor during a round.
Core Clock
For the core clock workout, you need to imagine that a large clock has been drawn on the floor. Each number on the clock is the number of seconds or reps to be performed.
Once you have completed the first number, you align the body with the number and complete the reps. Continue in this fashion until you have moved all the way around the clock.
For example, for the core clock mountain climbers, you will start at twelve o’clock. Therefore, set up in line with twelve on the clock and perform twelve repetitions.
Once this has been completed, immediately move the body round to 1 o’clock and complete one rep. Repeat this process until you have moved the entire way around the clock.
The Workout
3 rounds:– Core clock mountain climbers– Core clock plank to pikes– Rest for two minutes– Core clock ab rollouts
There is no denying that this workout will test your core strength, endurance, and stability. Due to the challenge of the core clock, the rest is scheduled mid-round rather than at the end.
During the workout, it is crucial that the core stays engaged. Therefore, if you feel that core tightness has been lost and your hips begin to sag or hike, take a short break.
Be aware that the plank to pikes and the ab rollouts require equipment – core sliders and an ab roller. Don’t worry if you don’t have either of these as paper plates will do the same job.
Training Tips
Some people do not enjoy the idea of core training. However, when we consider what the core does, it is crucial that we develop core strength.
Often the core is misunderstood as being just the abdominals. While the abs are part of the core, the core is essentially all of the muscles of the trunk of the body.
These muscles work together to provide stability and protect many important structures such as the spine and internal organs.
A lot of core workouts can be monotonous, therefore, although challenging, this workout is designed to be an enjoyable drill that freshens up core training.
One of the best things about the core clock is that it allows you to use a wide range of different bodyweight exercises and provides you with a goal to accomplish.
Avoid the temptation to rush through the core clock. Instead, prioritize slow and controlled movements to highly activate the core muscles and get the most out of the workout.
Final Word
While being unable to attend the gym or access any fitness equipment is perhaps less than ideal, bodyweight training is an excellent method of strength training. By regularly performing the three workouts listed in this article, you can effectively maintain and build full-body strength.
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