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ChatGPT and Other Avenues to Find Great Bodybuilding Coaches
In 2023, bodybuilders will likely have access to various shavers and other body grooming equipment that will help them maintain their physique. These products will make it easier for bodybuilders to keep their skin smooth and hairless while also helping them maintain the desired level of muscle definition.
Why Personal Grooming Is Important
With these products, bodybuilders can easily stay on top of their grooming needs without having to go through the hassle of visiting a barber or a painful waxing session. Additionally, using these shavers and other body grooming equipment can help them save time and money in the long run.
Some body grooming tools and accessories that come in handy for a bodybuilder are: Body wash with glycerine, which helps to increase the hydration of their skin and hair. Hair care products that focus on moisture and hydration as well. These could include shampoo, conditioner, or leave-in treatment.
A hairdryer helps the bodybuilder to dry their hair quickly and prevents frizzing. Hairbrush with a flexible, hard plastic bristle that can be used both wet and dry depending on the preference of the bodybuilder. A beard trimmer or beard razor could also come in handy for trimming facial hair.
Must Read: Training clothing: Marvel-Inspired Clothing on Amazon in 2023
Body powder absorbs sweat and prevents skin chafing against clothes during workouts or for general hygiene. Tweezers and pliers are used for pulling, pinching, or cutting body hair. Electric shaver with a disposable blade to trim the body.
Bodybuilding is not just about building muscle mass. It’s also about looking presentable and attractive. Bodybuilders must pay attention to their grooming habits to look their best. Grooming is an important part of bodybuilding, as it helps bodybuilders create a well-rounded look that will help them stand out from the competition. This includes caring for their skin, hair, nails, and clothing.
Bodybuilders should also maintain proper hygiene and use the right products. By following these simple tips, bodybuilders can ensure they look presentable and attractive while competing or attending social events.
The Perfect Grooming Routine
Bodybuilders often spend long hours caring for their skin, hair, and nails. Bodybuilders should follow a routine to get the most out of these grooming sessions.
Bodybuilders should wash their faces with a mild cleanser for about two minutes. They can then apply an anti-aging cream to help combat wrinkles and brighten their skin tone. They can also use an eye cream or moisturizer to help fight dryness and signs of aging in the eyes and around the area that they apply it.
The next step is moisturizing before or after applying their anti-aging cream. They should not use a lot of moisturizers at one time; they should use the same one each day to see the best results.
Moisturizing is key to maintaining healthy skin and helps prevent acne breakouts. The next step is moisturizing before or after applying their anti-aging cream.
They should be moisturized before or after putting the cream on, but not both simultaneously, as it can cause the skin to become too much oil. They should not use a lot of moisturizers at one time; they should use the same one each day to see the best results.
There’s More In Grooming Than Just Aesthetics
As mentioned, grooming is an essential part of bodybuilding. Whether you are a professional bodybuilder or just starting, having the right grooming equipment is key to achieving your goals.
From specialized shavers and trimmers to special creams and lotions, there are a variety of grooming products available for bodybuilders to choose from. These products help bodybuilders maintain their muscular physique while also helping them look their best in the gym and on stage.
With the right grooming equipment, bodybuilders can ensure that they have everything they need to stay looking sharp and feeling confident.
Create A Balance Between Grooming and Exercising
Bodybuilders need to find a proper balance between caring for their skin and maintaining their body’s appearance. The hair on the face should be trimmed and shaped, but there must be no cuts or abrasions on the face. Shaving cream with aloe vera can help prevent burns from happening.
For sensitive skin, many bodybuilders may use an aftershave balm that contains witch hazel extract to soothe and cool the skin while also acting as a gentle astringent to cleanse the pores.
Overcoming Certain Grooming Hurdles
A common problem most male bodybuilders face is shaving bumps in areas where the body has grown hair. This issue can be resolved by applying a small amount of petroleum jelly to the area before shaving.
This helps keep the skin moist as it absorbs moisture, softening and reducing irritation while preventing nicks and cuts. The hair on the face should be trimmed and shaped, but there must be no cuts or abrasions on the face. Shaving cream with aloe vera can help prevent burns from happening.
For sensitive skin, many bodybuilders may use an aftershave balm that contains witch hazel extract to soothe and cool the skin while acting as an astringent.
The eyebrows should be shaped upward and accented with a thin mascara line. It is also important to keep the eyebrows well-groomed, as this can create a more attractive appearance.
Trimming Facial Hair Nicely
Some people trim the excess hair around their brows, as this can also help make them look more appealing and eye-catching. You can use a small pair of tweezers if you are not comfortable plucking hairs with your fingers or don’t have access to scissors.
This leads to an awkward telltale line near the nape of your neck.
Step 1
Pluck the hair in that area with a small pair of tweezers and ensure you get all of it. This will eliminate any evidence of plucking.
Step 2
Take a small, fine-toothed comb and gently brush your eyebrows. If you can’t reach your brows with this comb, lightly stroke them upward. This will help to create the illusion that you have more hair growing back in and make it look like you shaved your brows.
Step 3
Start brushing and combing your hair forward over your eyebrow with a fine-toothed comb. This will help camouflage the eyebrow hairs you’ve drawn back with the pencil.
Step 4
Draw the pencil back out of the hair and into your hand. Wipe the eyebrow hairs combed forward from your face with a tissue. Or towel, clean your hands and then re-draw the pencil back into the hair.
Step 5
Repeat Steps 1 to 4 until you are satisfied with the coverage of the pencil on your brows.
A Stressed Body Gets Better With
As a bodybuilder, it is essential to take care of your hygiene. Bodybuilders put their bodies through a lot of stress and must ensure they take the necessary steps to prevent infections and maintain good health.
Hygiene tips for bodybuilders can be divided into two categories: general hygiene and workout-specific hygiene. General hygiene includes washing hands regularly, using deodorant, and showering after workouts.
Workout-specific hygiene includes wiping down equipment with disinfectant wipes before and after use, changing out of sweaty clothes immediately after workouts, and not sharing equipment with others.
More Hygiene Tips For Beginner Bodybuilders
By following these simple yet effective hygiene tips for bodybuilders, you can help keep yourself healthy while avoiding any potential health risks associated with poor hygiene practices.
Wash your hands before and after working out. This is a great way to prevent sicknesses, including the flu. After sweating, wash off in cool water to remove bacteria on your skin or pores.
It is important to wash your hands and all other surfaces you’ve been touching, such as wrists, forearms, etc., to reduce the risk of contracting infections or diseases. It can also help clean up any sweat on your equipment – for example, the barbell – which will help prevent bacteria buildup and skin irritation from a barbell.
Grooming Methods and Products To Avoid/Minimise
Grooming is an essential part of bodybuilding, but not all methods and equipment are suitable for bodybuilders. Some grooming methods and equipment can cause physical harm or damage to the bodybuilder’s muscles, so it is important to be aware of these potential risks.
In this section, we will discuss the grooming methods and equipment that bodybuilders must avoid to stay safe and healthy while continuing their training.
Related Article: Blockbuster Interviews with 3 Successful Bodybuilders
Shampoo and other related products
Some shampoos contain a high concentration of detergents that can cause dehydration by stripping the skin of essential oils. Some people also suffer from dermatitis or allergic reactions to everyday soap.
Shampooing too often or in hot water can damage the hair, causing breakage and frizziness. Additionally, most hair care products contain unhealthy chemicals for use on the body’s skin or scalp, so it is best to avoid them altogether.
Hair Clipper and other related products
Many people use a clipper to give their hair the desired shape, but they can also cause injury if applied too vigorously. If used incorrectly, the clippers can create a painful chafing or even cause an infection. In addition, many haircuts are asymmetrical and may not look as appealing to some people. A barber should be consulted for more precise cuts that suit you best.
Dry Shampoo
Some bodybuilders use dry shampoo on their scalp at night before bed to increase their growth rate overnight. However, this practice is not recommended due to the lack of research on the subject and the potential for skin irritation.
Where to Get Good Grooming Services in The US for Bodybuilders
If you are a bodybuilder in the US looking for good grooming services, you have come to the right place. Grooming services for bodybuilders have become increasingly popular as more people become aware of the importance of caring for their bodies.
From hair styling, waxing, and nail care to massages and facials, plenty of options are available for bodybuilders who want to look their best. This section will discuss some of the best places in the US where you can get good grooming services specifically tailored for bodybuilders.
Some of the best places in the US for grooming services for bodybuilders include:
1. House of Tofi
This beauty salon offers various services, including waxing, hair styling, facials, and massages. They also have hot stone massages from time to time.
2. Anabelle’s
This salon offers customers various waxing options for different pain levels. They also provide an acne treatment service which includes a facial and a mask.
3. The Groom Room
This salon offers various services for men, including haircuts and beard trims. They also offer 24/7 in-house grooming products so customers can get their hair cut when needed.
4. House of Chris – This barbershop offers several services, including haircuts and shaves, an in-house bar, and more. For more information on the House of Chris, visit the website by clicking here. To learn more about their rates and availability, click here.
5. Hollywood Hills Hair Salon
This hair salon is perfect for those looking for various haircuts and colors.
6. Samantha’s & Co. – This new hair salon has a variety of services, including cuts, color, perms, blow-outs, waxing, and facials.
Work Harder While Grooming
Bodybuilding is a sport that requires dedication, hard work, and discipline. But when it comes to competing in a bodybuilding contest, it’s not just about the physical performance; your appearance matters too.
That is why it is important for bodybuilders to take care of their grooming before a competition. This article will discuss essential grooming tips every bodybuilder should follow before a bodybuilding contest.
We will look at how to properly groom your hair and facial hair, what kind of clothes you should wear, and how to ensure your skin looks its best on the day of the competition. With these tips in mind, you can be sure you’ll look your best on stage and make an impression on the judges.
Carefully trim your facial hair to 1/8” before the contest. This will give you a neater and cleaner look on the stage. You can use either scissors or an electric trimmer for this. An effective type of pre-contest grooming is doing your makeup and getting dressed in something formal but not too heavy or bright.
Overall
Focus on enhancing your natural features with makeup rather than trying to change them drastically with crazy colors and clothing styles. Dressing professionally but without going overboard is always a good approach for bodybuilders who want to stand out.
Also Read: Best Supplements for College Students in 2022
Shavers and Other Body Grooming Equipment for Bodybuilders In 2023
In 2023, bodybuilders will likely have access to various shavers and other body grooming equipment that will help them maintain their physique. These products will make it easier for bodybuilders to keep their skin smooth and hairless while also helping them maintain the desired level of muscle definition.
Why Personal Grooming Is Important
With these products, bodybuilders can easily stay on top of their grooming needs without having to go through the hassle of visiting a barber or a painful waxing session. Additionally, using these shavers and other body grooming equipment can help them save time and money in the long run.
Some body grooming tools and accessories that come in handy for a bodybuilder are: Body wash with glycerine, which helps to increase the hydration of their skin and hair. Hair care products that focus on moisture and hydration as well. These could include shampoo, conditioner, or leave-in treatment.
A hairdryer helps the bodybuilder to dry their hair quickly and prevents frizzing. Hairbrush with a flexible, hard plastic bristle that can be used both wet and dry depending on the preference of the bodybuilder. A beard trimmer or beard razor could also come in handy for trimming facial hair.
Must Read: Training clothing: Marvel-Inspired Clothing on Amazon in 2023
Body powder absorbs sweat and prevents skin chafing against clothes during workouts or for general hygiene. Tweezers and pliers are used for pulling, pinching, or cutting body hair. Electric shaver with a disposable blade to trim the body.
Bodybuilding is not just about building muscle mass. It’s also about looking presentable and attractive. Bodybuilders must pay attention to their grooming habits to look their best. Grooming is an important part of bodybuilding, as it helps bodybuilders create a well-rounded look that will help them stand out from the competition. This includes caring for their skin, hair, nails, and clothing.
Bodybuilders should also maintain proper hygiene and use the right products. By following these simple tips, bodybuilders can ensure they look presentable and attractive while competing or attending social events.
The Perfect Grooming Routine
Bodybuilders often spend long hours caring for their skin, hair, and nails. Bodybuilders should follow a routine to get the most out of these grooming sessions.
Bodybuilders should wash their faces with a mild cleanser for about two minutes. They can then apply an anti-aging cream to help combat wrinkles and brighten their skin tone. They can also use an eye cream or moisturizer to help fight dryness and signs of aging in the eyes and around the area that they apply it.
The next step is moisturizing before or after applying their anti-aging cream. They should not use a lot of moisturizers at one time; they should use the same one each day to see the best results.
Moisturizing is key to maintaining healthy skin and helps prevent acne breakouts. The next step is moisturizing before or after applying their anti-aging cream.
They should be moisturized before or after putting the cream on, but not both simultaneously, as it can cause the skin to become too much oil. They should not use a lot of moisturizers at one time; they should use the same one each day to see the best results.
There’s More In Grooming Than Just Aesthetics
As mentioned, grooming is an essential part of bodybuilding. Whether you are a professional bodybuilder or just starting, having the right grooming equipment is key to achieving your goals.
From specialized shavers and trimmers to special creams and lotions, there are a variety of grooming products available for bodybuilders to choose from. These products help bodybuilders maintain their muscular physique while also helping them look their best in the gym and on stage.
With the right grooming equipment, bodybuilders can ensure that they have everything they need to stay looking sharp and feeling confident.
Create A Balance Between Grooming and Exercising
Bodybuilders need to find a proper balance between caring for their skin and maintaining their body’s appearance. The hair on the face should be trimmed and shaped, but there must be no cuts or abrasions on the face. Shaving cream with aloe vera can help prevent burns from happening.
For sensitive skin, many bodybuilders may use an aftershave balm that contains witch hazel extract to soothe and cool the skin while also acting as a gentle astringent to cleanse the pores.
Overcoming Certain Grooming Hurdles
A common problem most male bodybuilders face is shaving bumps in areas where the body has grown hair. This issue can be resolved by applying a small amount of petroleum jelly to the area before shaving.
This helps keep the skin moist as it absorbs moisture, softening and reducing irritation while preventing nicks and cuts. The hair on the face should be trimmed and shaped, but there must be no cuts or abrasions on the face. Shaving cream with aloe vera can help prevent burns from happening.
For sensitive skin, many bodybuilders may use an aftershave balm that contains witch hazel extract to soothe and cool the skin while acting as an astringent.
The eyebrows should be shaped upward and accented with a thin mascara line. It is also important to keep the eyebrows well-groomed, as this can create a more attractive appearance.
Trimming Facial Hair Nicely
Some people trim the excess hair around their brows, as this can also help make them look more appealing and eye-catching. You can use a small pair of tweezers if you are not comfortable plucking hairs with your fingers or don’t have access to scissors.
This leads to an awkward telltale line near the nape of your neck.
Step 1
Pluck the hair in that area with a small pair of tweezers and ensure you get all of it. This will eliminate any evidence of plucking.
Step 2
Take a small, fine-toothed comb and gently brush your eyebrows. If you can’t reach your brows with this comb, lightly stroke them upward. This will help to create the illusion that you have more hair growing back in and make it look like you shaved your brows.
Step 3
Start brushing and combing your hair forward over your eyebrow with a fine-toothed comb. This will help camouflage the eyebrow hairs you’ve drawn back with the pencil.
Step 4
Draw the pencil back out of the hair and into your hand. Wipe the eyebrow hairs combed forward from your face with a tissue. Or towel, clean your hands and then re-draw the pencil back into the hair.
Step 5
Repeat Steps 1 to 4 until you are satisfied with the coverage of the pencil on your brows.
A Stressed Body Gets Better With
As a bodybuilder, it is essential to take care of your hygiene. Bodybuilders put their bodies through a lot of stress and must ensure they take the necessary steps to prevent infections and maintain good health.
Hygiene tips for bodybuilders can be divided into two categories: general hygiene and workout-specific hygiene. General hygiene includes washing hands regularly, using deodorant, and showering after workouts.
Workout-specific hygiene includes wiping down equipment with disinfectant wipes before and after use, changing out of sweaty clothes immediately after workouts, and not sharing equipment with others.
More Hygiene Tips For Beginner Bodybuilders
By following these simple yet effective hygiene tips for bodybuilders, you can help keep yourself healthy while avoiding any potential health risks associated with poor hygiene practices.
Wash your hands before and after working out. This is a great way to prevent sicknesses, including the flu. After sweating, wash off in cool water to remove bacteria on your skin or pores.
It is important to wash your hands and all other surfaces you’ve been touching, such as wrists, forearms, etc., to reduce the risk of contracting infections or diseases. It can also help clean up any sweat on your equipment – for example, the barbell – which will help prevent bacteria buildup and skin irritation from a barbell.
Grooming Methods and Products To Avoid/Minimise
Grooming is an essential part of bodybuilding, but not all methods and equipment are suitable for bodybuilders. Some grooming methods and equipment can cause physical harm or damage to the bodybuilder’s muscles, so it is important to be aware of these potential risks.
In this section, we will discuss the grooming methods and equipment that bodybuilders must avoid to stay safe and healthy while continuing their training.
Related Article: Blockbuster Interviews with 3 Successful Bodybuilders
Shampoo and other related products
Some shampoos contain a high concentration of detergents that can cause dehydration by stripping the skin of essential oils. Some people also suffer from dermatitis or allergic reactions to everyday soap.
Shampooing too often or in hot water can damage the hair, causing breakage and frizziness. Additionally, most hair care products contain unhealthy chemicals for use on the body’s skin or scalp, so it is best to avoid them altogether.
Hair Clipper and other related products
Many people use a clipper to give their hair the desired shape, but they can also cause injury if applied too vigorously. If used incorrectly, the clippers can create a painful chafing or even cause an infection. In addition, many haircuts are asymmetrical and may not look as appealing to some people. A barber should be consulted for more precise cuts that suit you best.
Dry Shampoo
Some bodybuilders use dry shampoo on their scalp at night before bed to increase their growth rate overnight. However, this practice is not recommended due to the lack of research on the subject and the potential for skin irritation.
Where to Get Good Grooming Services in The US for Bodybuilders
If you are a bodybuilder in the US looking for good grooming services, you have come to the right place. Grooming services for bodybuilders have become increasingly popular as more people become aware of the importance of caring for their bodies.
From hair styling, waxing, and nail care to massages and facials, plenty of options are available for bodybuilders who want to look their best. This section will discuss some of the best places in the US where you can get good grooming services specifically tailored for bodybuilders.
Some of the best places in the US for grooming services for bodybuilders include:
1. House of Tofi
This beauty salon offers various services, including waxing, hair styling, facials, and massages. They also have hot stone massages from time to time.
2. Anabelle’s
This salon offers customers various waxing options for different pain levels. They also provide an acne treatment service which includes a facial and a mask.
3. The Groom Room
This salon offers various services for men, including haircuts and beard trims. They also offer 24/7 in-house grooming products so customers can get their hair cut when needed.
4. House of Chris – This barbershop offers several services, including haircuts and shaves, an in-house bar, and more. For more information on the House of Chris, visit the website by clicking here. To learn more about their rates and availability, click here.
5. Hollywood Hills Hair Salon
This hair salon is perfect for those looking for various haircuts and colors.
6. Samantha’s & Co. – This new hair salon has a variety of services, including cuts, color, perms, blow-outs, waxing, and facials.
Work Harder While Grooming
Bodybuilding is a sport that requires dedication, hard work, and discipline. But when it comes to competing in a bodybuilding contest, it’s not just about the physical performance; your appearance matters too.
That is why it is important for bodybuilders to take care of their grooming before a competition. This article will discuss essential grooming tips every bodybuilder should follow before a bodybuilding contest.
We will look at how to properly groom your hair and facial hair, what kind of clothes you should wear, and how to ensure your skin looks its best on the day of the competition. With these tips in mind, you can be sure you’ll look your best on stage and make an impression on the judges.
Carefully trim your facial hair to 1/8” before the contest. This will give you a neater and cleaner look on the stage. You can use either scissors or an electric trimmer for this. An effective type of pre-contest grooming is doing your makeup and getting dressed in something formal but not too heavy or bright.
Overall
Focus on enhancing your natural features with makeup rather than trying to change them drastically with crazy colors and clothing styles. Dressing professionally but without going overboard is always a good approach for bodybuilders who want to stand out.
Also Read: Best Supplements for College Students in 2022
Grappling Phenom Gordon Ryan Shocks Fans with Crazy Reverse Body Transformation
American grappling phenom Gordon Ryan is widely regarded as one of the greatest athletes in Brazilian jiu-jitsu and arguably the greatest no-gi grappler of all time. What makes his achievements even more impressive is the fact that he has been battling a stomach condition called gastroparesis for the majority of his career. In a recent Instagram post, Ryan shocked fans with his reverse body transformation where he looked significantly downsized from health challenges.
Gordon Ryan found his passion for grappling in his teenage years. He started learning from fellow standout Garry Tonon and joined the renowned Brazilian jiu-jitsu coach John Danaher to improve his abilities. Danaher’s gifted mind for the game combined with Tonon’s skills and Ryan’s insane athleticism saw them forge a solid partnership. The group went on to achieve unparalleled heights in the sport with Ryan at the helm of the now-disbanded ‘Danaher Death Squad.’
Ryan won the coveted ADCC (Abu Dhabi Combat Club) World Championship, considered the most prestigious submission grappling competition in the world, in the -88-kilogram weight category in 2017. The following year, he came out on top of the IBJJF (International Brazilian Jiu-Jitsu Federation) World No-Gi and Pan No-Gi Championships, winning both at his weight category and the absolute class.
The 27-year-old scored his second ADCC title in 2019 with a dominant performance. He defeated his training partner Garry Tonon on his way to winning the -99 kg group as well as the absolute division. Besides his grappling talents, Ryan made headlines for his insanely jacked physique transformation. He packed on the pounds to boast impressive muscle mass, size, and conditioning.
Ryan had been dealing with stomach issues since the early days of his career. After a faulty diagnosis, it was revealed he was suffering from a fungal growth in his small intestine and a bacterial imbalance. The issue stemming from 2019 worsened due to his high exposure to antibiotics and other illnesses. Danaher and Ryan later explained that he competed while dealing with excruciating pain. Although Ryan signed a deal with ONE Championship in 2021, he did not get to compete under the banner due to gut issues.
Gordon Ryan created history by becoming the first competitor to participate in both the super fight and the weight class at the 2022 ADCC. He handily dispatched the competition in the +99kg group, setting a new record for the fastest submission in the show’s history at 11 seconds, and also won the super-fight against prolific grappler Andre Galvao.
Ryan joins forces with iconic Strongman Hafthor Bjornsson and Martins Licis for a training session last December. Despite the massive size difference, Ryan tapped out both giants in a friendly rolling session. ‘The King’ has been on the sidelines this year because of his stomach problems. He pinned the blame on antibiotics demolishing his healthy gut microbiome, which ended up exacerbating his GI issues.
Ryan documented his health conditions on his social media channels. On May 22, he revealed he suffered “a severe case of strep throat” which did not heal from penicillin. He said his stomach worsened, prompting surgery for a tonsillectomy and to fix his deviated septum. Then, he got IV liquids to speed up his recovery following the surgery.
Gordon Ryan shocks fans with insane reverse body transformation
In a recent Instagram post, Gordon Ryan gave fans a look into his reverse body transformation with a snap where he looked significantly downsized from his previous jacked self.
“Everyone posts their best. Be confident enough to post your worst,” wrote Ryan. “This post is simply to update everyone on my current athletic status. I’m not asking for sympathy or help, and in fact, would prefer if you lose faith in me so I can prove you wrong like I always do. The last time I was this size,(201 lbs,20+ lbs this week) I was 21 years old. When I got the strep in early March, my ears became so inflamed that every time I elevated my heart rate I felt my head would explode. It’s been 2 months since I’ve been able to do any intense activity. I spoke with my doctor and got the silicone stints taken out of my nose and I’m told I cant start lifting for another 3 weeks and training for roughly 2 months. This will make 3 months of 0 activity and 5 months of no training. That, coupled with the fact that over 40 days of antibiotics wasn’t great for my stomach, it’s safe to say I have a long road back to competition. My focus now, as an athlete, is on getting healthy and helping my team mates/students prepare for matches. No matter how ill I’ve been, there’s nothing worse than not being there to help them prepare for upcoming matches, and not being there to give @danaherjohn the Gordon he deserves.
My goal in this sport is simple- double gold in ADCC until I’m 40 years old and have more ADCC medals than Buchecha has world titles. That being said, for 5 years now, my body, specifically my immune system and stomach have been barely cooperating with this plan. Given the time ive missed to nurse my pathetic body back to health, it may be difficult long term to stay ahead of the curve I was once far ahead of. I have done so thus far and have no intention of letting those down to depend on me. The goal isn’t to be in the mix having fun. Winning, that’s what’s fun for me. I will attempt to, and succeed at staying on top until my body quits on me completely. Doctor prescribed antibiotics are as much a gift as they are a curse. Theyve saved my life a fair amount of times, yet also ruined it. Antibiotics have done my body more harm than anything else in my life. Thank you for being patient with my competition schedule. Just know, when I come back, boy, will I be back.”
Seven-time Men’s 212 Olympia champion Flex Lewis weighed in with his best wishes for Ryan.
“You be back bigger and stronger than ever. Let your body heel,” wrote Lewis. “Always here to help in anyways I can CHAMP.”
The photo drew a lot of heat from fans who theorized steroid use caused the condition. It’s important to note PEDs (performance-enhancing drugs) are suspected to be rampant in the sport of Brazilian jiu-jitsu. However, it’s only Gordon Ryan suffering from such health challenges which could suggest his gut issues are to blame for the change in his physique as opposed to getting off steroids.
“Bro came off the GH and test too,” commented one.
“Damn I knew he was juicing but I didn’t know he was JUICING,” wrote a user.
Another said, “A health crisis doesn’t rob you of your physic. Not being on cycle does lol.”
“I didn’t know stopping steroids was a health crisis,” wrote one.
“Health crisis. Getting off steroids is not a health crisis, abusing steroids to the point your internal organs almost explode is not a health crisis. Play stupid games, win stupid prizes,” commented another.
“Bro you need to stop taking steroids, it’s killing you,” said one.
“Stop taking/cycling roids then.. Your body is screaming for help bruh,” wrote a user.
RELATED: Martial Arts Calories Burned Calculator
Gordon Ryan is expected to spend the remainder of the year out of competition in recovery. While the change in his physique is quite drastic, he’s confident he could turn things around and get back to his best self with time.
Published: 7 June, 2023 | 2:08 AM EDT
Rowing Machine Form Guide: Use The Rower To The Best Effect
There are plenty of options out there when it comes to getting a good cardio workout. As a personal trainer, I’ve tried them all. Yet after 30 years of training athletes, sports people, and everyday gym goers, I’ve settled on just one device — the rowing machine.
Rowing has a lot going for it. Besides working more than 80% of your muscles, it provides a joint-friendly way to get a great cardio workout. Your rowing workout, though, is only as effective as your form. Unless you learn how to do it right, you will develop poor habits that could lead to injuries. In this article, I’ll explain exactly what proper rowing machine form looks like. I’ll also cover the most frequent rowing machine form mistakes and address the most common rowing machine form questions.
Rowing Machine Benefits
Before we get into the specifics of how to row with proper form, let’s consider the benefits of rowing:
Full Body Training
Lower body muscles are the main focus of most cardiac activities. This is because their primary workout movement is typically some variant of walking. These workouts effectively tone and strengthen the quads, hamstrings, glutes, and calves. However, the upper body gets very little stimulation.
Rowing is different, as 85% of your body’s muscles are used during a rowing workout. Besides the leg muscles, rowing engages the latissimus dorsi and trapezius muscles of the upper back, the deltoids, biceps, and core, as well as the muscles that run down either side of the spine.
Working out on a rowing machine won’t give you bodybuilder-like muscles but will strengthen your muscles. You can increase the rowing resistance if you want to employ more pulling power to complete the rowing motion. The strength and endurance of your muscles will increase by performing hundreds or even thousands of repetitions while rowing.
Joint Friendly Cardio
Rowing is a classic example of a closed-chain exercise. This is because your feet are always in contact with the foot platform. In contrast, most cardio exercises have an open chain, which causes the feet to rise and drop frequently. This results in recurrent foot strikes.
Since rowing is a closed chain movement, there is minimal impact pressure on the ankles, knees, and hips. Rowing also relieves the compressive pressure on the spine because it is a sitting workout.
Rowing not only lessens the strain on your joints but it also improves the health of those joints. In a 2014 study, 24 participants were followed for eight weeks as they exercised on rowing machines. Their knee, shoulder, and elbow joints’ capacity for rotation had increased by an astounding 30% on average by the time the trial was over. [1]
Calorie Burn
Rowing burns a whole lot of calories. Your heart and lungs have to work harder to deliver the nourishment required for those muscles to work since you are using both your upper and lower body muscles. Because of this, rowing is a fantastic option for those looking to lose weight.
For a 180-pound person, a 30-minute workout of moderate-intensity rowing will burn about 200 calories. They could easily burn more than twice as many calories if they increased their effort. You can regularly lose weight by combining a daily rowing program with a calorie-reduced, nutritious diet.
Cardio Workout
Rowing is an excellent cardiovascular workout. Since cardiovascular exercise is aerobic, oxygen must be consumed to fuel the activity. That oxygen and other nutrients are delivered to the working muscles through the bloodstream. Your cardiovascular system facilitates this process.
Your heart is the central organ in your cardiovascular system. The stronger it is, the more effectively it will pump the blood that delivers the nutrients to your cells. Rowing strengthens the heart so it can act as a more efficient pump.
Understanding the Rowing Machine
Rowing machines are designed to simulate the experience of rowing on the water. The parts of a rowing machine work together to enable the user to perform the four key movements that a rower performs:
Catch
Drive
Finish
Recovery
Here are nine rowing machine parts that you need to become familiar with:
Flywheel: The flywheel is the large wheel at the front of the machine. It is connected to the handle by a cable. When you pull on the cable, you create resistance. This may be air resistance through fab blades, magnetic resistance through magnets, or water resistance as the flywheel churns through the water.
Damper: Air and water resistance rowers usually feature a damper. This is a lever that controls the amount of air that gets to the fan. Most dampers will have settings from 1 to 10. The higher you set the damper, the more air flows to the fan. This makes the rower feel heavier and, therefore, more challenging to operate.
Footplates: The footplates are positioned where the rail meets the front housing of the machine. The best footplates pivot to allow for natural ankle motion while rowing. They should also be adjustable and feature sturdy foot straps to allow you to lock your feet in place securely. Getting the correct foot placement will help with proper rowing form. You won’t be able to drive as hard and risk lower back damage if your heel height is too low. Your stroke length will be constrained, and your form will deteriorate if your feet are too high in the footplate.
Seat: Many modern seats are ergonomically contoured for comfort. Others are molded, padded, or flat. You can increase your sitting comfort by sitting a few inches forward from the back of the seat and not leaning back excessively at the top of each rowing stroke.
Seat Rollers: Seat rollers sit on the underside of the seat, connecting it to the rail. High-quality rollers will allow for smooth movement up and down the rail.
Handle: The handle may be ergonomically contoured for comfort. It should be long enough to allow you to grip it out wide. The best handles will also have a center cut out to allow you to row one-handed.
Rail: The rail is the central part of the frame that the seat moves up and down. It may use aluminum or steel. The rail may also be parallel to the floor or slightly angled. Angled rails are more challenging because they offer more resistance.
Monitor: The monitor displays your key training data, including your time, strokes per minute, total strokes, calories burned, and heart rate.
Frame: The frame of a rower may be made of aluminum, steel, or wood. It should have a maximum user weight of at least 50 pounds heavier than the user. This will ensure the rower is sturdy and won’t move around during use.
Proper Body Positioning
The correct rowing form starts with your setup. Begin by sitting on the rower seat and putting your feet on the foot pedals. Adjust the footrests so they are aligned with your feet, and then secure the foot straps so you are locked in.
Sit upright with a naturally slight back arch and lean forward to grab the handles with an overhand grip. Hold the handles with a relaxed grip, avoiding squeezing too tightly.
Lean slightly forward while maintaining a neutral spine position and bending your knees slightly. Keep your shoulders relaxed and down. Finally, engage your core to activate your abs and lower back muscles.
Executing the Rowing Stroke
The rowing stroke has four distinct parts — catch, drive, finish, and return. Let’s break down each part with an explanation of its purpose.
The Catch
The catch is the portion of the stroke where you are most squeezed and tense at the beginning. Your arms are straight, your knees and hips are bent, your ankles are dorsiflexed, and you feel like there is nowhere for your stomach to go. In terms of rowing on the water, this is the portion of the stroke where your oar has just been lowered into the water, and you are about to push or drag the oar through the water to propel the boat.
The Drive
During this phase of the stroke, you push incredibly hard with your leg muscles to propel the oar through the water and propel the boat forward. It is what determines the numbers on the rowing machine’s LCD that displays your split time and indicate how much effort you are exerting. This is what accelerates you. It is the portion of the stroke where you put in all the effort, requiring a powerful leg push.
The Finish
The finish comes at the conclusion of the drive. This is the point where the oar emerges from the water. Your core is tight, your arms are bent, your knees are straight, and your hips are extended further than before. After completing the movement of the handle, you are prepared to bring it back to the front, or the catch, position.
The Recovery
You must go through the recovery portion of the rowing stroke to get from the finish back to the catch. It is called recovery because you get to rest (very briefly) and recover during this part.
Putting It All Together
Each of the four phases is covered with the following cue:
“Legs, core, arms … arms, core, legs”
Many people have a natural tendency to think “pull” when in the catch position. They want to pull with their arms when they should be pushing with their legs first. Your legs provide 60% of the force for the movement.
So, most of the work is being performed by your leg muscles, the largest in your body. However, if you pull with your arms first, your smaller, weaker arms do most of the work, producing much less force and efficiency. So, straighten your knees and push back through your feet rather than pulling with your arms first while using those bigger, stronger leg muscles. Your legs will straighten, and the seat will slide backward.
Once your legs are straight, you can begin to open up your hips by moving from a slightly forward-bent position to a slightly backward position. Keep your core tight as you bring your arms into the action.
By this time, your legs have already exerted so much force that the flywheel is turning very quickly, and you do not need to exert much force with your arms to bend your elbows and pull the handle close to your body. About 20% of the power for the rowing stroke comes from the arms.
The driving phase of the stroke was formed by the three motions (legs, core, and arms). You are now in the finish position when your legs are straight, your core is slightly leaned back to the 1 o’clock position, your elbows are bent, and the handle is close to your body.
You must go through the recovery phase to return to the catch position. To do this, you simply reverse the actions you’ve just performed, making it arms, core, and legs.
As soon as you are in the finish position, immediately push your hands away from you and straighten your elbows to allow the handle to pull your arms in front of you. This will be made easier with the help of the handle and chain recoil. When your elbows are straight, you close the hip angle, which causes your trunk to go from 1 to 11 o’clock. You must perform the leg component of the stroke in reverse once your core and trunk have reached that position. This will bring you back to the catch position.
You are now ready to start the stroke cycle over again.
Common Mistakes to Avoid
Here are the ten common mistakes that people make on the rowing machine and how to fix them:
1. Overgipping the Handle
You should grip the handle with a relaxed grip. There is no need to grab it tightly or overgrip with the wrists angled downward. Your fingers should be comfortable around the handle with your thumbs underneath. Your wrists should remain flat throughout the entire rowing stroke.
2. Leaning Forward in the Catch Position
People frequently slump forwards at the catch to reach further forwards. This results in the rounding of the upper and mid-back. This is not the best position for your shoulders or back. Instead, try sitting straighter-backed and more upright, but not so straight that your spine is overextended.
If your back is rounded with your arms far in front of you in the catch position, you will struggle to maintain contact with your body. That’s because you rely more on your ligaments and arms to start rowing than back and shoulders.
You want to be in the catch position with your back straight, hips still tilted forwards at 11 o’clock, core engaged, and lats (back shoulder) engaged. Pull your shoulders back and down to engage the lats.
3. Breaking the Arms at the Catch
Your arms should be as straight as possible in the catch position. This allows you to more effectively connect the handle to the power of your leg drive. So, avoid the tendency to bend the elbows in the catch; that will come as you move into the drive.
4. Chicken Wing Arms
Chicken wing arms occur when you stick your elbows out to the side in the finish position. This results in quite a lot of energy loss. Allowing the elbows to return past the body with relaxed rather than hunched shoulders is far more efficient.
5. Lunging at the Catch
It’s common to see people lunging their torso forward just before the catch position. This puts excessive strain on your lower back and could result in pulling a muscle in the mid-back. Establish the proper forward upper body lean during recovery before you bend your knees to avoid this tendency. Your shoulders should be in front of your hips before you move into the catch position. Do not deviate from this position.
6. Overreaching at the Catch
Avoid reaching too far toward the flywheel in the catch position. Doing so puts you in a weaker, compromised position. You want your torso to be in a 1 o’clock position, with your shoulders in front of the hips. Do not overextend the shoulders, keeping them down and relaxed.
7. Leaning Too Far Back in the Finish Position
Leaning too back in the finish position is the most common mistake I see among rookies. Doing so negatively affects your balance and stability, puts excessive strain on the lower back, and prevents you from adequately engaging the upper back, glutes, quads, and hamstrings.
In the finish position, your torso should be in the 1 o’clock position. Another cue is to look at the chain or belt that connects the handle to the flywheel. It should be parallel to the floor throughout the stroke, including in the finish position. You are leaning too far back if it is angled upward in the finish position.
8. Only Pushing Through the Heel in the Drive Position
Let’s now focus on what part of your foot you are pushing through in the drive position. In the catch position, many people lift the heel and push through the toes. That is perfectly fine, but as you transition into the drive, you must drop your heels to push through the entire foot — not just the heel or toe.
Some people find they can only push through the heel as they complete the drive position. This can result in your shin and toe muscles being overworked, which can also result in an injury.
9. Bending the Knees Too Early on the Recovery
If you bend your knees too early on the recovery, your arms have to row too high or follow an arcing movement. Maintain a parallel chain position throughout the entire stroke. Achieve this by extending the arms and allowing your body to swing naturally so that the hands and handle clear the knees before you bend your knees.
10. Rushing the Slide
If you try to move forward too quickly on the rail as you transition from recovery to catch, you won’t be able to establish a smooth rowing cadence. Allow time during the recovery phase to breathe, and ensure you’re in the proper position for the next drive.
Watch The Correct Technique for Rowing Machine Exercise:
Frequently Asked Questions
Why is the rowing technique important?
By learning proper technique, you will be able to avoid common rowing machine injuries, especially those relating to the lower back. You will also become a more efficient rower, able to burn more calories with less wasted effort and to row faster and in a way that engages more muscles.
What key cues should I think about when rowing?
Good rowing form can be distilled to a simple six-word cue — “legs, core, arms … arms, core, legs.”
You can follow the proper bodily sequence to achieve proper rowing form by repeating this cue to yourself.
What muscles does rowing work the most?
The main muscles worked when rowing are the glutes, quadriceps, hamstrings, upper back, lower back, and core. Rowing has been described as a horizontal deadlift repeated hundreds of times over.
Wrap Up
Rowing is one of the most effective forms of cardio you can do. It is also one of the safest, being extremely joint-friendly. However, the benefits you’ll get from rowing are only as good as your technique. Take the time to apply the technique guidance we’ve provided, avoid the 10 common rowing mistakes, and your rowing workouts will be far more productive, safe, and enjoyable.
References
Kang SR, Yu CH, Han KS, Kwon TK. Comparative analysis of basal physical fitness and muscle function in relation to muscle balance pattern using rowing machines. Biomed Mater Eng. 2014;24(6):2425-35. doi: 10.3233/BME-141056. PMID: 25226943.
Chris Bumstead Unveils Private Gym In-the-Making, Talks 2023 Olympia Diet & Battling Anxiety
Classic Physique kingpin Chris Bumstead is already laying the foundation for his next title defense in November. In a recent YouTube video, Bumstead detailed his new four-meal nutrition plan and discussed his experiences battling anxiety. Chris Bumstead has quickly become the most successful Classic Physique Olympia of his era. In 2019, he dethroned the two-time champ, Breon Ansley. Since then, no one has challenged his dominance in the category, which has grown tremendously since its inception in 2016. Bumstead’s journey to a fourth title was met with adversity and obstacles. For starters, he and his brother-in-law/long-time coach Iain Valliere parted ways so they could each give their own careers equal focus. At a crossroads, Bumstead teamed up with decorated guru Hany Rambod, who also coaches Mr. Olympia Hadi Choopan and Derek Lunsford.
His next roadblock took place on the Olympia stage, as Bumstead was forced to compete with a torn bicep last December. Following his decisive victory, Cbum revealed that with the help of his new coach, he was able to overcome the setback. As a four-time Classic Physique Olympia, fans are eager to see the sport’s most popular man perform once again. He recently took part in Q & A to discuss his current season and further preparations.
Bumstead Says He’s Down to 4 Meals Instead of 6 & Shows Off New Gym Location In the Works
As part of Bumstead’s new four-meal diet, he intends to consume roughly 260 grams of protein daily, roughly 1 gram per pound of body weight.
“How many meals a day do you eat? Basic question but I’m answering this because I recently changed it. I’ve touched briefly on it in my last video but I used to always consistently push myself to eat six meals a day or at least five meals and a shake but now it’s reduced to now four meals and a shake, so I have breakfast, two meals at work, and then a shake, and then one meal before bed. Because I’m still trying to get the same amount of protein content, I’ve just increased the amount of chicken, fish, or whatever I put in my meals. Honestly, my digestion has been so much better. The key to sleeping is not having a full belly when you go to bed,” said Bumstead. “As I always say, there’s no perfect way to do anything, experiment with what works best for your body. But I would say a minimum of four [meals] if you’re a bodybuilder because there’s just too big of a gap between it.”
Next, Cbum offered fans an early look at his private gym, a project he hopes to have completed 18-20 weeks from 2023 Mr. Olympia.
“Here we are. This is the future home of the 2023-2024 and beyond Olympia Prep series. The Bum lifting club if you will. My private little gym. Something everybody dreams of when you start working out, having your own gym. But even more so, having a private gym.” “Just me here if I want to train later at night, other people can come. Being at Revive, a lot of people come to visit, a lot of people come from my work and sometimes it’s hard to be there and get in the right mindset, not my music playing, so it’s just being able to control the environment and I can set my own tone to the workouts. I think it’s going to help me excel into this prep. The goal is to build this thing out 18-20 weeks from the Olympia.”
Bumstead Talks Habits, Mental Struggles, and Stress: “I’m Still Fuc*ing Battling It”
According to the 28-year-old, he suppressed his emotions for most of his life. However, he’s now learning to communicate as a means of mitigating stress and anxiety.
“That’s what I tried to do my whole life, I tried to control certain habits of mine and that’s when you’re fuc*ed. Because when you’re trying to control anxiety you have anxiety about the control you’re putting on it because anxiety is usually from putting pressure on things outside of your control. So now you’re putting more control on your anxiety and you don’t have any help over it and it creates more stress.”
“I’m still fuc*ing battling it. Learning how to relax when it comes. Accept that it’s there and not be too hard on myself. Just understand that it’s part of life whatever I’m doing there’s probably a reason it’s making me anxious because it’s probably important.” “Also, something that took me a long time to learn and still learning is communicating about it. My whole life I’ve fuc*ing held stuff in and I didn’t feel like I should talk about my stuff and felt like I could handle it on my own and thought it would be a burden if I shared it with anyone, and that made my anxiety grow and get bigger.”
This isn’t the first time Bumstead has been open and honest about his competitive spirit. In a recent episode of the Don’t Be Sour Podcast, Cbum reflected on the burden of being a reigning champion. He hopes to leave the sport on top and the dread of losing his status as champion fuels him at each competition. RELATED: Rich Gaspari: ‘Chris Bumstead Needs 40 Lbs to Win Open Mr. Olympia, No One Is Close to Him in Classic’ The stage is set for Bumstead to defend his title at the 2023 Mr. Olympia showdown, happening Nov. 2-5 in Orlando, Florida. Fans are excited to witness another clash with rising star, 2023 Arnold Classic winner, Ramon Queiroz.
You can watch this full video on Chris Bumstead’s YouTube channel:
Published: 7 June, 2023 | 12:06 AM EDT
Iain Valliere Fires Back at Critics after 2023 Toronto Pro Supershow Win
Canadian bodybuilder Iain Valliere is coming off a sensational performance at the 2023 Toronto Pro Supershow, which wrapped up this past weekend. After dropping a step at the last Mr. Olympia, he managed to get back to his winning ways. In a recent Instagram story, Valliere issued a fiery response to critics for taking issue with his latest win.
Iain Valliere first gained attention for his impressive muscle mass, size, and symmetry as a Men’s Open competitor in 2015. He kicked off his run in the IFBB Pro League with a top-five finish at the Toronto Pro Supershow and continued to work his way up the ranks. In 2020, Valliere scored his first win at the 2020 New York Pro and cracked the top ten at the 2020 Mr. Olympia. He extended his run further by securing back-to-back gold at the 2021 Tampa Pro and Texas Pro en route to taking seventh at the Mr. Olympia competition.
Last year, Valliere missed the mark at the 2022 Mr. Olympia and fell out of the top ten. Following the contest, he revealed there were problems peaking for the show, which resulted in his physique looking visibly off on the stage in Las Vegas last December.
Valliere was determined to turn things around and got to work in the off-season. He parted ways with former coach Patrick Tuor to reunite with coach Matt Jansen for the season. Then, he targeted a return at the 2023 Toronto Pro Supershow earlier this year.
Iain Valliere / Instagram
Three months ago, Valliere gave fans a look into the changes and progress he made under Jansen. He revealed he tipped the scales at a lean 280-pounds. Also, he incorporated deadlifts and started following a high-protein diet in prep for the contest.
Iain Valliere reported positive updates nine weeks from the Toronto Pro Supershow. He was following a low-calorie diet in prep and was confident he could shed over 25 pounds in four weeks as he inched closer to the event since he kept his off-season weight at a reasonable level.
Olympia judge Terrick El Guindy heaped praises on Valliere’s immense potential in the sport last month. Guindy called on him to work on his back and calves development to improve his chances of being a major threat at any competition.
Valliere laid out the diet and supplements he utilized to get ready in the final two weeks before the 2023 Toronto Pro Supershow. Then, he sent warning shots to his competition with a ripped physique update days later.
In the end, Valliere’s hard work paid off as he came out on top of the contest with a stunning performance on June 4. He managed to defeat the likes of Hassan Mostafa and Ross Flanagan to punch his ticket to the upcoming 2023 Mr. Olympia show.
Iain Valliere fires back at critics after the 2023 Toronto Pro Supershow win
The organizers of the 2023 Toronto Pro Supershow uploaded the results on Instagram. Many took to the comments section to voice their disapproval of the outcome and criticized Valliere.
“Hassan was robbed of this one,” wrote a user.
Another chimed in, “Hassan looked way better and I’m an iain fan. Of course they’d give it to the Canadian if it was close though.”
“Hassan should be the winner wtf,” commented another.
“Wow.. i am a fan of Iain but I really thought Hassan would take the W. I do think Iain makes a better competitor for the Olympia though,” a user wrote.
“Okay he won because he is a canadian ! no calves no lower lat no chest no tricep!!???” responded another.
In a recent Instagram story, Iain Valliere issued a fiery response to haters criticizing his victory at the 2023 Toronto Pro Supershow. He followed up with another story showing the scorecards and declared his ambitions to get back in the top eight at Mr. Olympia.
Credit: Iain Valliere (via Instagram story)
Credit: Iain Valliere (via Instagram story)
Iain Valliere’s coach Matt Jansen gave his take on the result and his student’s progression on Instagram.
“I want to put this weekend for @iainvalliere into perspective,” wrote Jansen. “
Iain and I started first working together first with training only in the fall of 2015, this then transitioned into full coaching in early 2016.
When I recall Iain’s goals at that time, sure he wanted to be an Olympian…go on to place well there and all that but I clearly remember his main goal being to win Toronto one day.
2016 his physical body wasn’t yet there and I believe he placed 7th that year in our first attempt.
2018 was Iain’s first pro win but still no Toronto pro title.
In 2019 we returned now with a pro win and an Olympia under his belt and he placed second. Here I fumbled the peak and this loss I hold on me, one that eats me up to this day or at least through this past weekend knowing we left one on the table and more importantly one that was very important to Iain.
Shortly there after Iain and I stopped working together, athletes come and go but I’ve had a few athletes leave that really stung and this was one of them. I was going through some personal things at the time and I really felt us no longer working together could have really been avoided if I were able to be more present but I just simply wasn’t.
Now we enter into this season, after the Olympia Iain and I spoke and we committed to getting back to what we used to do that worked so well. We discussed two qualifiers for this year pros and cons of both (the biggest con being less time to improve as we took a true health phase) but in my heart I knew what Iain’s choice would be. So about 12 weeks out of Toronto we committed to this show after a very brief off season.
This win wasn’t just another win. It was accomplishing a goal, checking off a mark that we set out to do in 2016 that was left unfinished and also building back confidence in an athlete whose confidence had been lost. Iain has won bigger shows than what was won this weekend, he’s placed high at the two most important bodybuilding shows of the year, but sometimes you just can’t put a price on what accomplishing a goal to do for an athlete regardless of how long it took. Iain you did it this weekend and you did it with straight 1s.”
RELATED: Samir Bannout: Iain Valliere Denying Calf Injections Is ‘Bullsh** It Totally Damages The Area’
Whether some agree with the decision or not, Iain Valliere has guaranteed his right to perform at 2023 Mr. Olympia where he will look to redeem himself among the very best of the Men’s Open category.
Published: 6 June, 2023 | 4:09 PM EDT
Check Out These Awesome Protein Recipes
Check out these awesome customer recipes that were submitted for the contest. ENJOY!
#1
Good morning, Alex,
Here is my entry for the recipe contest. I call it “Keto smooth.” I use a scoop of your Dutch Pea Protein Isolate, a tsp of organic cacao powder, a tsp of organic maca powder, a quarter tsp of vitamin c powder, a quarter tsp of lion’s mane cacao mix, a quarter tsp of mushroom powder (reishi, lion’s mane, chaga, cordyceps, shiitake, maitake, tremella and turkey tail), a handful of strawberries, a handful of blueberries, an avocado (for extra fat and creaminess), and a tablespoon of MCT oil. This original creation keeps me in ketosis with a sufficient ratio of protein, fat and net carbs. I tell myself the cacao and fruit make it taste like a chocolate dessert, and the mushrooms and Vitamin C help boost my immune system.
Even if I don’t win, you should give this a try!
Sincerely,
George
#2
#3
Six oz Organic Plain Unsweetened Kefir
One serving PF Muscle Shake
One serving PF Mod 6
Two tablespoons PF Tectanic Red
1/2 teaspoon PF Creatine
Two tablespoons Local, Raw, Unfiltered NorCal Honey
1/2 – 1 teaspoon of a Flavor enhancer; my favorite is either Lime or Berry; both pair well with Tectanic Red
Add water as / if necessary
This mixture comes out thick like pudding. I usually only need to add a little water to thin it some. I consume a version of this shake almost every day. I only use the Tectanic Red on lifting days.
#4
The All-Natural Cinnabomb Shake
This is one of my top 5 favorite recipes that my wife and I have created for our protein shakes…
the flavor for this shake falls someone in-between a cinnamon roll & cinnamon toast crunch cereal
12oz of RAW Cow’s Milk
30g Phytosterol Free Protein Isolate
1oz Condensed Milk (Copper Cow all natural)
1 Tsp Saigon Cinnamon Powder
¼ Tsp Natural Madagascar Vanilla Extract
Pinch of Ground Nutmeg
1 Handful of ice cubes
Combine all ingredients into a blender & blend*Optional; 1 tsp Creapure
#5
Hey Alex! Dropped a TikTok for bio serum and here is the recipe!
5-8oz raw milk
1c blueberries
1tblsp cinnamon
2tblsp raw unfiltered honey
1 scoop whey isolate
2-3 tblsp bio serum
4 superfood ice cubes (veggies/fruits)
8oz serving provides
10g fats
32g carbs
50g protein.
#6
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Ronnie Coleman Names Derek Lunsford As His ‘Favorite’ Bodybuilder of This Generation
Ronnie Coleman, a living legend with eight Mr. Olympia titles, has seen talent come and go since stepping away from the stage. In a recent YouTube video, Coleman named Derek Lunsford and Samson Dauda as his favorite two bodybuilders.
While making history as one of the winningest Mr. Olympia athletes to ever take part in the sport, Coleman built a massive physique that has stood the test of time. En route to defending his title for almost a decade, he battled on stage with fellow icons such as Jay Cutler, Dexter Jackson, and Flex Wheeler.
Since retirement in 2007, Coleman has been open about his career. He credits Flex Wheeler for helping him win his first Mr. Olympia after connecting with coach Chad Nicholls. The sport has certainly undergone changes since Ronnie’s time on top, but that doesn’t mean he’s stopped sizing up the Men’s Open.
Weeks before last December’s 2022 Olympia event, Coleman predicted Derek Lunsford would serve as Mamdouh ‘Big Ramy’ Elssbiay’s greatest threat. However, the contest’s outcome saw Hadi Choopan reign supreme against a stellar lineup. Coleman was blown away by Lunsford’s runner-up appearance though, so much so, he is now predicting the former 212 champ will win 2023 Olympia this November.
Ronnie Coleman Discusses New Era: Names Derek Lunsford & Samson Dauda As His Favorite Athletes
Coleman named Derek Lunsford and 2023 Arnold Classic winner Samson Dauda as his favorite bodybuilders of this generation.
“My favorite bodybuilder at the moment, let’s see… hmm, Derek Lunsford, probably the number one favorite. Probably my number two favorite… I kind of like that guy that won the last Arnold Classic, name is Samson Dauda. If I had to pick a favorite, it’d be those two.”
After taking a closer look at today’s Open class, Coleman praised athletes for hard training and strict dieting.
“I see every generation has its own era. Mostly all of us have to work extremely hard and diet extremely hard and make the biggest sacrifices ever. So, I think that the next generation of bodybuilders is a pretty good class of guys. They work extremely hard. They train hard. They diet hard. So, I think the new generation is a pretty good generation,” said Ronnie Coleman.
Lastly, an optimistic Ronnie Coleman gave fans an update on his health.
“Well, I’m doing pretty good. I’m in great health and my last check-up was back in March. I had a really good clean bill of health as far as my last check-up goes. Now, I have another one probably in a couple of months. So, we’ll see how that goes. But for now, I’m doing pretty good.”
In addition to backing him as a title threat, Coleman recently collaborated with Derek Lunsford. They took part in a grueling back and biceps-focused training session. During the workout, Coleman introduced Derek as the next Mr. Olympia champion.
Whether Hadi Choopan defends successfully has become a topic of debate. William Bonac who decided to take the year off for improvements, believes Choopan will handily retain gold in a few months. However, 2022 third-place Olympia finisher Nick Walker doesn’t see ‘The Persian Wolf’ repeating as champion. Therefore, he predicted the outcome will be determined following a showdown between himself and Lunsford.
Meanwhile, former champ Big Ramy has set his sights on redemption. He finished fifth at the last Olympia and fourth at the 2023 Arnold Classic. Having received a stem cell treatment, fans are hopeful that Ramy will win back his title in Nov. but questions about his commitment to the sport continue to swirl as of late.
There’s no denying that the 2023 Mr. Olympia contest is shaping up to be even more unpredictable than the previous year’s edition. Fans look forward to seeing their favorite athletes back on stage, including Ronnie Coleman.
RELATED: Chris Cormier Reflects on Gunter Schlierkamp Almost Defeating Ronnie Coleman at 2002 Mr. Olympia
You can watch the full video from Ronnie Coleman’s YouTube channel below:
Published: 6 June, 2023 | 1:06 PM EDT
Trans Fitness Coach Says “Bodybuilding Is The Perfect Sport for Trans Men”
Trans Men’s Physique competitor and coach Cody Harman is no stranger to the bright lights of a bodybuilding stage. In a recent Men’s Health interview, he shared why bodybuilding is the “perfect’ sport for trans men because it serves as an excellent confidence booster.
“I haven’t personally come across a ton of transphobia within the bodybuilding community, but it’s definitely out there,” shared Cody Harman.
Many lives have been transformed by fitness in various ways. Fitness can enhance one’s physical and mental well-being. For Cody Harman, it also helped him embrace his identity as a transgender man and helped him discover the benefits of bodybuilding for trans people.
Harman started lifting weights in his mid-20s and fell in love with it. As he transitioned, he explored bodybuilding which afforded him the luxury of pursuing his passion with more confidence and joy. His last competition saw him finish fifth at the 2020 NPC Sacramento Championships.
“I can’t grow any taller but I can grow out.”
With a dedicated effort to training, health, and wellness, Harman parlayed his passion for fitness into a career. The 37-year-old is a nutritionist and fitness coach, responsible for preparing a number of athletes for competitions. His career choice was inspired after he trained with several coaches throughout his journey of self-discovery.
Trans Coach Says Bodybuilding Helped ‘Him Feel Comfortable in His Own Skin’
Cody Harman believes bodybuilding is an ideal sport for the transgender community as it promotes body positivity, inclusion, and hard work.
“I had a few awesome coaches growing up who helped me see what I was capable of and pushed me to keep improving and believing in myself, even when I was going through some really dark times. I want to have that same positive impact on others.”
“When you think about it, bodybuilding is the perfect sport for trans men.
“Bodybuilding was a way for me to take control [of my life], and start my journey of feeling more comfortable in my own skin. As I progressed, and started taking part in physique competitions, it became a celebration of my journey and how far I had come, from not even wanting to wear a swimsuit and wearing a baggy T-shirt at the beach, to stepping out on a stage with hardly any clothes on. I am also a pretty routine-oriented, structured person, so bodybuilding is a fit for me. I love getting up to train every day and seeing my progress over time.”
“A lot of trans guys and trans people in general come from this place where they’ve felt uncomfortable in their own skin their whole lives. So, this kind of training helps boost their confidence and what they believe they can accomplish.”
While Cody hasn’t encountered transphobia too often, he accepts that it’s ‘definitely out there,’ especially online. Oftentimes, when he meets someone who doesn’t agree with the LGBTQ+ movement, they are unaware that he’s a part of that community.
“I haven’t personally come across a ton of transphobia within the bodybuilding community, but it’s definitely out there. We get these little keyboard warriors, but generally they’re people you never see in real life because they don’t actually compete, and they suck at bodybuilding anyway.
Largely with bodybuilding, the greatest part is the shared focus,” said Cody. “It doesn’t matter how you were born, or how you identify, it’s [about] how we can all get bigger biceps. We’re in the gym, we’re having fun, that’s it.”
“I’ve had a guy at the gym casually tell me that he doesn’t “agree” with trans people or same-sex marriage and stuff like that, and I just sat there thinking to myself, wow, obviously he has no idea [I’m trans]. And that’s the majority of people; they have no idea they can be talking to a trans person about how they don’t agree with people transitioning, and you just have to laugh inside.”
Transgenderism’s impact on the fitness, bodybuilding, and powerlifting communities has been widespread. The USA Powerlifting (USAPL) federation was recently involved in a court hearing regarding a transgender inclusion policy in Minnesota. Having banned trans athletes from competing in women’s divisions, they eventually lost the court case. Even though the USAPL revised its transgender policy, they were still banned from conducting business in Minnesota.
Given the sensitive and controversial nature of the subject, some athletes have remained quiet on the issue. However, that’s not the stance bodybuilding veteran Lee Priest took. He went off on the aforementioned trans-athlete ruling and called it ridiculous. Overall, he doesn’t believe people born as males should have the opportunity to face naturally-born females in sanctioned competitions.
RELATED: Transgender Powerlifter JayCee Cooper Sues USAPL After Getting Banned From Competition
Cody Harman hopes to make the world, and especially places of fitness, a more welcoming place for everyone, regardless of sexual orientation or gender. Given the wide-ranging benefits he’s taken from bodybuilding, Harman encourages his audience to give the sport a try.
Published: 6 June, 2023 | 11:11 AM EDT
Former Mr. Olympia Dexter Jackson Shares a Girthy Arm Workout
Veteran bodybuilder Dexter Jackson has chosen longevity over the massive build and shed quite a few pounds over the past couple of years. However, he still belongs in the top 1 percent of the populace in terms of fitness. The former Mr. Olympia recently showed how he maintains his massive arms in retirement.
Jackson’s IFBB Pro career lasted nearly 22 years. He competed in the Men’s Open division and peaked in the 2000s. He is hailed among the greatest competitors in the history of the sport. The 53-year-old presented several hurdles to dominant champions like Ronnie Coleman and Jay Cutler. His resume includes five Arnold Classic titles (2005, 2006, 2008, 2013, and 2015).
The biggest achievement of Jackson’s career is winning the 2008 Mr. Olympia title by defeating Cutler. Since retiring from the sport after a ninth-place finish at the 2020 Olympia, Jackson’s potential return has made several rounds in sports media. However, he is dedicated to health and family, having no interest whatsoever in wearing the posing trunks again.
Jackson has gotten fairly active on the internet in recent months and routinely posts his workouts to his YouTube channel. He acquainted the fans with his arms workout in the most recent video. So let’s check out how “The Blade” maintains his massive arms.
Dexter Jackson goes through an arm workout
Jackson originally intended to train his chest on the day of recording the video. However, he experiences recurring pain in the wrists. It usually lasts for a couple of weeks and restricts him from lifting heavy weights during this time.
“That’s been going on for like 10 years of my life. So we’re going to switch things up. We’re going to go ahead with arms instead of chest,” Jackson explained.
As a result, he chose to train his arms instead of his chest, as arms typically respond to moderate weights and higher volume, putting less stress on Jackson’s wrists.
Drag Curl
Jackson hails drag curls as one of his favorite arms exercises. Drag curls are a variation of the straight bar curls, and Jackson explained the correct technique to perform them.
“The reason I call them drag curls is because you wanna drag the bar up your stomach, okay? And you’re curling like this (with the bar really close to the front of the body)… Elbow is way back as far as it can go. You’re squeezing it up top… You want that good peak exercise? This is it right here…” He said.
He maintains an 8 to 12-rep range for each one of his sets and cranks out four sets of drag curls to work the biceps.
Seated Cable Overhead Curl
Jackson then takes up the cable machine variation of biceps curls. Cable machines keep the muscles under tension throughout the range of motion. This helps bring about hypertrophy more effectively. This is especially beneficial for bodybuilders as hypertrophy and muscle gain are the primary goals. Additionally, working the biceps in an overhead position puts more emphasis on the short head of the biceps, which results in epic guns. (1)
Once again, Jackson performs approximately four sets of this exercise and takes up the dumbbell hammer curls next.
Dumbbell Hammer Curl
Hammer curls are an excellent way to work on the overall girth of the biceps. A very simple variation of the standard dumbbell curls, this exercise works the elbow flexors — biceps brachii, brachialis, and the brachioradialis muscles in the arms. (2)
Jackson wraps up the biceps segment of his workout with four sets of dumbbell hammer curls as he shifts his focus on the triceps.
Quad Set: Cable Triceps Pushdown, Seated Dip Press, Pushdown on Assisted Dip Machine, and Rope Triceps Pushdown
Jackson has been following this triceps training method for nearly a decade to get a good pump, and by the looks of it, it has undoubtedly benefited him. Jackson performs one set of all four exercises in rapid succession. He repeats this circuit three or four times, depending on how he feels on a particular day.
He starts with cable triceps pushdowns and follows up with seated dip presses on a Matrix selectorized machine. After this, Jackson does triceps pushdowns on an assisted dips machine. He uses the knee pad of the dip press machine as a handle and pushes it down to stimulate the triceps. The final exercise in the quad set is the triceps rope pushdown.
Jackson suggests twisting the wrists outside while pushing the weight down to create the full elbow flexion necessary for triceps activation. He repeats this circuit three times to finish off the arms workout.
Overall Workout:
Biceps
Triceps
Jackson is happily living his retired life and has nearly abandoned pharmacological assistance to build and maintain his physique. He enjoys spending time with his grandchildren and focuses on staying healthy at this stage of life. During this workout, Jackson reiterated that he would not return to competition under any circumstances.
“I would not be stepping on stage again. People think your body is back on sh*t again. And I am like, no TRT, no HRT, none of that crap. Just keeping my meals to about three meals a day. Anything more than that, and my a** gonna go up in weight. I am content with only two. But if I want to do it two (meals per day), my weight will drop. I am between 200 and 205. Perfect weight, feeling good, and looking good.”
A jacked physique constitutes a huge part of a bodybuilder’s identity and self-image. As a result, many retired bodybuilders find it difficult to let go of it and drop to average size, even if it means health and longevity. Jackson is one of the few men who made that transformation and set a positive example for other bodybuilders to follow after they hang up their posing trunks.
You can watch the full workout video here, courtesy of Dexter Jackson’s YouTube channel:
References:
Overhead Cable Curl – Variations, Benefits, Form and Techniques (Author – Dr. Malik, Tom Miller CSCS)
Hammer Curls: How-To and Variations (Author – Travis Edwards, PT, MPT, Medically reviewed by Jake Tipane CPT)
Published: 6 June, 2023 | 9:11 AM EDT