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NFL Superstar J.J. Watt Avoiding “Dad Bod” This Offseason, Shows Off Shredded Physique In Recent Update
J.J. Watt is one of the best defensive players of this generation and continues to look like a bodybuilder.
J.J. Watt burst onto the scene in the NFL as a rookie in 2011. He is currently preparing for his 12th season and the 33-year-old is working as hard as ever. That is clear in a recent physique update that Watt shared on Twitter where he stated “Dad bod loading…”
By the looks of it, Watt is working to remain healthy for a full 17 games this season. He is looking shredded in his home gym during a recent update.
Dad bod loading… pic.twitter.com/DuZ9NZEKHl
— JJ Watt (@JJWatt) June 25, 2022
J.J. Watt wasted no time dominating the NFL. In just his second season, Watt led the league with 20.5 sacks and was named Defensive Player of the Year. This would be the first of three awards for the defensive end. Over his first five years in the league, Watt played in and started all 16 games while leading the league in sacks twice.
In 2016, Watt ran into some injury problems. He would play just eight games over the next two years for the Houston Texans. This set up an incredible comeback season in 2018. Watt totaled 16 sacks and led the league forcing seven fumbles that year. This was the final of five AP First-Team and Pro Bowl selections for Watt.
The future Hall-of-Famer is currently with the Arizona Cardinals preparing for his second season out West. By the looks of his physique, Watt is ready to take the field come September.
J.J. Watt Workout Plan
Over the course of his career, J.J. Watt has followed a strict diet and workout routine. He often splits his days up into upper- and lower-body workouts. Watt has always worked in explosive power and agility to stay quick on the field.
Upper-Body Workout
Shoulder Pack Roll – 2 sets of 10
Incline Bench Press – 4 sets of 10, 5, 3, 5
Dumbbell Floor Press – 8 sets of 8
Fat-Bar Pull-Up – 3 sets of 10
Chest-Supported T-Bar Row – 3 sets of 12, superset Straight-Arm Lat Pulldown – 3 sets of 10
TRX Arm Curl – 3 sets of 12, superset Band External Rotation – 3 sets of 10
Tempo Run – 8 sets, 40 yards at 75% max speed
Lower-Body Workout
This is where J.J. Watt likes to keep his lower body in game shape. He has totaled 102 total sacks and will get that number even higher if he can stay healthy. The explosive power allows Watt’s legs to remain in shape for quick movements.
Safety Bar Box Squats – 6 sets of 3
Safety Bar Chaos Reverse Lunges – 3 sets of 6-8 per leg
Partner-Assisted Dynamic Kettlebell Swings – 4 sets of 10-12
Litvinov Prowler Sprints – 6 sets of 20 yards
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2022 NPCWW CALENDAR
DATECOUNTRYTYPE OF EVENTPROMOTERCONTACT2/19JapanRegionalTamer [email protected]/26South KoreaRegionalSteve [email protected]/3 to 5USAArnold Amateur Pro QualifierBob [email protected]/12MoroccoPro QualifierMo Barakat [email protected]/12PeruRegionalDenis Peltroche & Luis [email protected]/13JapanRegionalTakayuki [email protected]/18KuwaitPro QualifierMo [email protected]/19South KoreaRegionalAlex [email protected]/19LibyaPro QualifierMo [email protected]/19United KingdomRegional2 Bros [email protected]/20South KoreaNatural RegionalAlex [email protected]/20ArgentinaRegionalFernando [email protected]/26BermudaPro QualifierSerge [email protected]/26 to 27ThailandPro QualifierMoe [email protected]/26 to 27ColombiaRegionalMaz Ali & Alejandro [email protected]/27TunisiaPro QualifierMo [email protected]/27ItalyRegionalBarbara [email protected]/27MexicoRegionalFrank [email protected]/27South KoreaNatural RegionalAlex [email protected]/27NetherlandsRegionalLiona [email protected]/27AustraliaRegionalTony [email protected]/2AustraliaRegionalTony [email protected]/2 to 3ChileRegionalCarlos [email protected]/2 to 3United KingdomPro Qualifier2 Bros [email protected]/3UruguayRegionalMarta [email protected]/3AustraliaRegionalTony [email protected]/8 to 10UruguayPro QualifierMarta [email protected]/9South KoreaRegionalAlex [email protected]/9FranceOpen + Natural Regional2 Bros Pros + Ron [email protected] [email protected]/9AustraliaRegionalTony [email protected]/10South KoreaNatural RegionalAlex [email protected]/10SpainRegionalEmilio [email protected]/16United KingdomRegional2 Bros [email protected]/16South KoreaRegionalSteve [email protected]/16SwedenRegionalHanne [email protected]/16AustraliaRegionalTony [email protected]/16 to 17SwedenPro QualifierHanne [email protected]/23MexicoRegionalSlawomir [email protected]/23JapanRegionalTakayuki [email protected]/23NorwayRegional2 Bros [email protected]/23PolandRegionalRobert [email protected]/23BulgariaRegionalMartin [email protected]/23AustraliaPro QualifierTony [email protected]/23ColombiaRegionalIbon [email protected]/23 to 24SpainRegionalEmilio Martinez & Juan Carlos [email protected]/24ItalyRegionalBarbara [email protected]/24South KoreaNatural RegionalAlex [email protected]/29 to 30SpainRegionalGabriel [email protected]/29 to 5/1BrazilArnold Amateur Pro QualifierTamer [email protected]/30AustriaRegionalHarald [email protected]/30South AfricaRegionalChampagne [email protected]/30South KoreaRegionalAlex [email protected]/30United KingdomRegional2 Bros [email protected]/30PortugalRegionalMr. Big [email protected]/1PortugalPro QualifierMr. Big [email protected]/1South KoreaNatural RegionalAlex [email protected]/3JapanRegionalTakayuki [email protected]/6RussiaRegionalOksana [email protected]/7South KoreaRegionalAlex [email protected]/7GermanyRegionalDennis [email protected]/7HungaryRegionalIldiko [email protected]/7 to 8SpainRegionalPablo [email protected]/8NetherlandsRegionalLiona [email protected]/8South KoreaPro QualifierAlex [email protected]/14GermanyRegionalBernie [email protected]/15United KingdomRegional2 Bros [email protected]/15South KoreaNatural RegionalAlex [email protected]/15LithuaniaRegionalKarolis [email protected]/15IrelandPro QualifierTamer [email protected]/21DenmarkRegional2 Bros [email protected]/21RussiaPro QualifierOksana [email protected]/21JapanPro QualifierTakayuki [email protected]/22SpainRegionalTeba [email protected]/22ItalyRegionalBarbara [email protected]/27South AfricaRegionalChampagne [email protected]/28South AfricaPro QualifierChampagne [email protected]/28GermanyRegionalEric [email protected]/28JapanRegionalTakayuki [email protected]/28PolandRegionalRobert [email protected]/28United KingdomRegional2 Bros [email protected]/28ParaguayRegionalCarlos [email protected]/28 to 29SpainRegionalPablo [email protected]/29PolandPro QualifierRobert [email protected]/3 to 5SpainOlympia Amateur Pro QualifierEmilio [email protected]/4JapanRegionalTakayuki [email protected]/4South KoreaNatural RegionalAlex [email protected]/4CanadaPro QualifierRon [email protected]/4 to 5ChileRegionalCarlos [email protected]/5South KoreaNatural Pro QualifierAlex [email protected]/10 to 12ParaguayRegionalCarlos [email protected]/11United KingdomRegional2 Bros [email protected]/11 to 12ColombiaRegionalMaz Ali & Alejandro [email protected]/17 to 19Puerto RicoPro QualifierTim [email protected]/17 to 19IndiaPro QualifierSheru [email protected]/18FinlandRegional2 Bros [email protected]/18 to 19IraqPro QualifierMo Barakat & Khalid [email protected] [email protected]/18 to 19South KoreaRegionalSteve [email protected]/18 to 19South KoreaPro QualifierSteve [email protected]/19JapanRegionalTakayuki [email protected]/19SpainRegionalEmilio [email protected]/23 to 26BrazilPro QualifierTamer [email protected]/25MexicoRegionalCayden & Brittany [email protected]/25United KingdomRegional2 Bros [email protected]/25 to 26ItalyRegionalBarbara [email protected]/25 to 26ItalyPro QualifierBarbara [email protected]/26MexicoPro QualifierCayden & Brittany [email protected]/2JapanRegionalTakayuki [email protected]/2FranceOpen + Natural Regional2 Bros Pros + Ron [email protected] [email protected]/2United KingdomRegional2 Bros [email protected]/2 to 3SpainBen Weider Classic Pro QualifierEmilio [email protected]/3South KoreaRegionalAlex [email protected]/8 to 9PortugalOlympia Amateur Pro QualifierMr. Big [email protected]/9South KoreaRegionalAlex [email protected]/9AustriaRegional + Natural RegionalHarald [email protected]/9FranceOpen + Natural RegionalRon Hache + 2 Bros [email protected]/9MexicoRegionalM&[email protected]/10South KoreaNatural RegionalAlex [email protected]/16JapanRegionalTakayuki [email protected]/16South KoreaRegionalAlex [email protected]/16United KingdomRegional2 Bros [email protected]/16 to 17CanadaPro QualifierMichelle [email protected]/17SpainRegionalTeba [email protected]/23FinlandPro Qualifier2 Bros [email protected]/23MexicoRegionalGabriel [email protected]/23JapanRegionalTakayuki [email protected]/23FranceOpen + Natural RegionalRon Hache + 2 Bros [email protected]/24ItalyRegionalBarbara [email protected]/30JapanRegionalTakayuki [email protected]/30 to 31ColombiaPro QualifierFernando Loreiro & Maz [email protected]/30 to 31United KingdomPro Qualifier2 Bros [email protected]/31South KoreaNatural RegionalAlex [email protected]/5 to 6SpainPro QualifierEmilio [email protected]/6JapanRegionalTakayuki [email protected]/6SingaporeRegionalJames [email protected]/6CanadaNatural Pro QualifierRudy [email protected]/6South AfricaRegionalChampagne [email protected]/12 to 14PakistanOlympia Amateur Pro QualifierArif [email protected]/13JapanRegionalTakayuki [email protected]/13United KingdomRegional2 Bros [email protected]/13 to 14MexicoRegionalMLM & The Fit [email protected] [email protected]/14South KoreaNatural RegionalAlex [email protected]/19 to 21RomaniaOlympia Amateur Pro QualifierWings of [email protected]/20NorwayRegional2 Bros [email protected]/20JapanRegionalTakayuki [email protected]/20MexicoRegionalM&[email protected]/21ThailandRegionalMoe [email protected]/27Czech RepublicPro QualifierAdam [email protected]/27United KingdomRegional2 Bros [email protected]/27EcuadorRegional 8/27New ZealandRegional + Pro Qualifier (MP + BIK)Moe [email protected]/27 to 28JapanRegionalTakayuki [email protected]/27 to 28ChileRegionalCarlos [email protected]/30 to 9/2USANorth American Championships Pro QualifierGary [email protected]/3AustriaRegionalHarald [email protected]/3New ZealandRegional + Pro Qualifier (CP)Moe [email protected]/3 to 4SpainRegionalGabriel [email protected]/3 to 4PeruRegional 9/4AustriaPro QualifierHarald [email protected]/4JapanRegionalTakayuki [email protected]/4South KoreaRegionalAlex [email protected]/4TaiwanRegionalJohn [email protected]/8 to 11BrazilOlympia Amateur Pro QualifierTamer [email protected]/10PolandRegionalRobert [email protected]/10FranceOpen + Natural Regional2 Bros Pros + Ron [email protected] [email protected]/10United KingdomRegional2 Bros [email protected]/10Reunion IslandRegionalJordan [email protected]/10 to 11BoliviaRegionalSonia Wanda [email protected]/10 to 11ItalyRegionalBarbara [email protected]/10 to 11ItalyPro QualifierBarbara [email protected]/11JapanRegionalTakayuki [email protected]/15ChinaRegionalHugo [email protected]/16PhilippinesRegionalPro [email protected]/17South AfricaRegionalChampagne [email protected]/17South KoreaRegionalAlex [email protected]/17PhilippinesPro QualifierPro [email protected]/17MexicoRegionalHumberto [email protected]/17New ZealandRegional + Pro Qualifier (MP + WELL)Moe [email protected]/17 to 18ArgentinaRegionalCristian [email protected]/17 to 18PolandPro QualifierRobert [email protected]/18South KoreaNatural RegionalAlex [email protected]/23 to 25United KingdomArnold Amateur Pro Qualifier2 Bros [email protected]/24South KoreaRegionalAlex [email protected]/24JapanRegionalTakayuki [email protected]/24ParaguayRegionalCarlos [email protected]/25SpainRegionalRaul [email protected]/25South KoreaOlympia Amateur Pro QualifierAlex [email protected]/25NetherlandsRegionalLiona [email protected]/25ArgentinaRegional 9/26Hong KongRegionalHugo [email protected]/30USABen Weider Natural Pro QualifierGary Udit & Ron [email protected] [email protected]/30FrancePro QualifierAlliance Physique 2 Frere [email protected] [email protected]/1VietnamPro QualifierTamer [email protected]/1South AfricaRegionalChampagne [email protected]/1JapanRegionalTakayuki [email protected]/1MexicoRegionalMarko [email protected]/1New ZealandRegional + Pro Qualifier (CP)Moe [email protected]/1 to 2SpainRegionalEmilio [email protected]/2RomaniaRegionalWings of [email protected]/2BelgiumNatural RegionalLiona [email protected]/2LithuaniaRegionalKarolis [email protected]/7PhilippinesPro QualifierTamer [email protected]/7 to 9ArgentinaOlympia Amateur Pro QualifierMaz Ali & Fernando Loreiro & Tamer El [email protected]/8GermanyRegionalBernie [email protected]/8PortugalRegionalMr. Big [email protected]/8MexicoRegionalM&[email protected]/8United KingdomNatural Regional2 Bros [email protected]/8New ZealandPro Qualifier (NZ only)Moe [email protected]/8 to 9ItalyRegionalBarbara [email protected]/8 to 9ItalyOlympia Amateur Pro QualifierBarbara [email protected]/9BulgariaRegionalMartin [email protected]/15South KoreaNatural RegionalAlex [email protected]/15GermanyRegionalEric [email protected]/15HungaryRegionalIldiko Buranits & Peter [email protected]/15NorwayPro Qualifier2 Bros [email protected]/15New ZealandNatural Regional + Pro Qualifier (BIK)Moe [email protected]/15 to 16HungaryPro QualifierIldiko Buranits & Peter [email protected]/15 to 16SpainRegionalPablo [email protected]/22GermanyRegionalDennis [email protected]/22PolandRegionalRobert [email protected]/22United KingdomNatural Regional2 Bros [email protected]/22DubaiPro QualifierAdel al Ali & Mo [email protected] [email protected]/22 to 23ArgentinaRegionalMarcelo [email protected]/22 to 23MexicoRegionalM&M [email protected]/22 to 23MexicoPro QualifierM&M [email protected]/23PolandPro QualifierRobert [email protected]/23JapanRegionalTakayuki [email protected]/23SwitzerlandRegionalKathi [email protected]/28 to 30IndiaOlympia Amateur Pro QualifierSheru [email protected]/29DenmarkRegional2 Bros [email protected]/29GermanyPro QualifierDennis [email protected]/29South AfricaRegionalChampagne [email protected]/29SwedenRegionalHanne [email protected]/29New ZealandRegional + Pro Qualifier (MP)Moe [email protected]/29 to 30ColombiaRegionalMaz Ali & Alejandro [email protected]/30SpainRegionalPablo [email protected]/30ItalyRegionalBarbara [email protected]/4 to 6SpainEuropean Championships Pro QualifierEmilio Martinez & Barbara [email protected] [email protected]/5MexicoRegionalM&[email protected]/5New ZealandRegionalMoe [email protected]/6GermanyRegionalDennis [email protected]/12BahamasRegionalSerge [email protected]/12United KingdomNatural Regional2 Bros [email protected]/12SwedenRegionalHanne [email protected]/12 to 13JapanOlympia Amateur Pro QualifierTakayuki [email protected]/12 to 13RomaniaPro QualifierWings of [email protected]/13UruguayRegionalMarta [email protected]/13ItalyRegionalBarbara [email protected]/13MexicoRegionalM&M [email protected]/19DenmarkPro Qualifier2 Bros [email protected]/19USABen Weider Natural Pro QualifierGary Udit & Ron [email protected] [email protected]/19LibyaPro QualifierMo Barakat & Mohamed [email protected]/19ThailandRegionalMoe [email protected]/19 to 20BoliviaRegionalSonia Wanda [email protected]/19 to 20ChileRegionalCarlos [email protected]/19 to 20GeorgiaPro QualifierBen [email protected]/19 to 20ItalyEuropean Masters ChampionshipsNPC [email protected] [email protected]/20SpainRegionalEmilio [email protected]/20ThailandPro QualifierMoe [email protected]/25 to 26SpainPro QualifierEmilio Martinez & Juan Carlos [email protected]/25 to 27District of TaiwanPro QualifierJohn [email protected]/26ParaguayRegionalCarlos [email protected]/26TunisiaPro QualifierMo [email protected]/26 to 27BrazilPro QualifierTamer [email protected]/26 to 27BrazilMaster Pro QualifierTamer [email protected]/2South AfricaRegionalChampagne [email protected]/2 to 4ArgentinaRegionalFernando [email protected]/3South AfricaPro QualifierChampagne [email protected]/3KazakhstanPro QualifierChris [email protected]/3United KingdomNatural Pro Qualifier2 Bros [email protected]/3CyprusRegionalMoe [email protected]/3 to 4AustriaPro QualifierTamer [email protected]/3 to 4ColombiaRegionalAlejandro [email protected]/9 to 11ParaguayPro QualifierMaz Ali & Fernando Loreiro & Carlos [email protected]/10JapanRegionalTakayuki [email protected]/10NetherlandsRegionalLiona [email protected]/10 to 11MexicoNational Pro QualifierM&[email protected]/11NetherlandsPro QualifierLiona [email protected]/13 to 14USAOlympia Amateur Pro QualifierOlympia [email protected]/15ChinaPro QualifierHugo [email protected]/21Hong KongPro QualifierHugo [email protected]
2022 PRO CALENDAR
WOMEN’S BIKINIDateCityPromoter2022 IFBB PRO LEAGUE LEGENDS PRO BIKINI2/5/2022Las Vegas, NevadaTamer El-Guindy310-796-9181www.musclecontest.com2022 BIKINI INTERNATIONAL03/03-06/2022Columbus, Ohiohttps://www.arnoldsportsfestival.com/visitor-info/online-application/[email protected] IFBB BOSTON PRO BIKINI3/12/2022Boston, MassachusettsSteve [email protected] IFBB Pro League THAILAND PRO BIKINI03/26-27/2022Bangkok, ThailandMoe [email protected] IFBB PRO LEAGUE CARIBBEAN GRAND PRIX BERMUDA OPEN BIKINI3/26/2022Hamilton, BermudaSerge SaricMasters +35, +40, +45 +50, + 55, [email protected] IFBB Pro League WORLD KLASH PRO BIKINI4/2/2022Orlando, FloridaJoe Pishkula$12,[email protected] IFBB PRO LEAGUE GOLDEN STATE PRO BIKINI4/9/2022Sacramento, CaliforniaTed Williamson/John [email protected]/[email protected] IFBB CHARLOTTE CUP PRO OPEN BIKINI04/15-16/2022Charlotte, North CarolinaJohnny Stewart$8,000.00Masters +35, +45, [email protected] 449-56032022 IFBB PRO LEAGUE WASATCH WARRIOR PRO BIKINI4/16/2022Salt Lake City, UtahRobyn Maher801-995-1163showdownslc@gmail.comwww.thewasatchwarrior.com2022 AUSTRALIA PRO BIKINI4/23/2022Melbourne, AustraliaTony [email protected] IFBB PRO LEAGUE AGP PRO BIKINI4/24/2022Busan City, KoreaAlex [email protected] IFBB PRO LEAGUE GRL PWR PRO BIKINI OPEN4/30/2022Orlando, FloridaShannon Dey2022 IFBB PRO LEAGUE MASTERS FLORIDA GRAND PRIX BIKINI5/7/2022Boca Raton, FloridaSerge SaricMasters +35, +40, +45, +50, +55 [email protected] IFBB PRO LEAGUE PITTSBURGH PRO BIKINI5/7/2022Pittsburgh, PennsylvaniaJim [email protected] IFBB NEW YORK PRO BIKINI5/21/2022Teaneck, New JerseySteve [email protected] IFBB PRO LEAGUE OPTIMUM CLASSIC PRO OPEN BIKINI05/21/22Shreveport, LouisianaRobert “Supermann” Blount$4,500.00Masters [email protected]$2,000.00www.optimumclassic.com318-347-22082022 CALIFORNIA NIGHT OF CHAMPIONS PRO BIKINI05/21/22Anaheim, CaliforniaTamer El Guindy310-796-9181www.musclecontest.com2022 IFBB PRO LEAGUE MIAMI MUSCLE BEACH BIKINI06/04/22Miami Beach, FLGeobanny [email protected] IFBB PRO LEAGUE TORONTO PRO SUPERSHOW BIKINI6/5/2022Toronto, CanadaRon Hache705-561-0775ronhache@unitz.cawww.TorontoProSupershow.com2022 IFBB PRO LEAGUE MILE HIGH PRO BIKINI6/11/2022Denver, ColoradoJeff [email protected] IFBB PRO LEAGUE DC PRO/AM PRO BIKINI06/11/22Herndon, VirginiaGMU Productions/TSG Eventswww.garyudit.com2022 IFBB PRO LEAGUE DALLAS PRO BIKINI06/18/22Dallas, TexasEd and Betty [email protected] IFBB PRO LEAGUE PATRIOTS CHALLENGE PRO BIKINI6/18/2022Las Vegas, NevadaTamer El-Guindy310-796-9181www.musclecontest.com2022 IFBB PRO LEAGUE MONSTERZYM PRO BIKINI06/18/22KoreaSteve [email protected] WINGS OF STRENGTH & FIT BODY FUSION IFBB PROFESSIONAL LEAGUE YAMAMOTO NUTRITION PUERTO RICO BIKINI06/17-19/2022San Juan, Puerto RicoTim Gardner$3,500.00Masters Over 40813-518-5995$1,500.00Masters Over 50tgflex.florida @gmail.com$1,000.00Masters Over 55www.timgardnerproductions.com$500.00 – 1st place only (Min 3 athletes)2022 IFBB PRO LEAGUE MUSCLECONTEST BRAZIL BIKINI06/23-26/2022BrazilTamer El [email protected] IFBB PRO LEAGUE SHERU CLASSIC ITALIAN PRO BIKINI6/26/2022ItalyBarbara Bagnuolo$7,[email protected] IFBB PRO LEAGUE EMPRO BIKINI07/03/22Alicante, SpainEmilio Martinez$3,[email protected] IFBB PRO LEAGUE MR BIG EVOLUTION BIKINI0708-07/10 -2022PortugalMr. Big [email protected] IFBB PRO LEAGUE REPUBLIC OF TEXAS PRO BIKINI7/9/2022Austin, TexasBernadette Galvan$6,000.00www.galvanizedproductions.com956-285-84312022 IFBB PRO LEAGUE KOREA PRO BIKINI7/10/2022Incheon City, KoreaAlex [email protected] IFBB PRO LEAGUE VANCOUVER PRO OPEN BIKINI07/17/22Vancouver, CanadaMichelle Krack$3,500.00Masters [email protected]$3,500.002022 FIT BODY FUSION IFBB Pro League WINGS OF STRENGTH CHICAGO OPEN PRO BIKINI7/22-23/2022Chicago, IllinoisTim Gardner$3,500.00Masters Over 40813-518-5995$1,500.00Masters Over 50tgflex.florida @gmail.com$1,000.00Masters Over 55www.timgardnerproductions.com$500.00 – 1st place only (Min 3 athletes)2022 IFBB PRO MASTERS WORLD BIKINI7/24/2022Pittsburgh, PennsylvaniaGary UditOver 40, Over 50, Over [email protected] IFBB PRO LEAGUE COLOMBIA PRO CUP BIKINI7/31/2022Bogota, ColombiaFernando [email protected] IFBB PRO LEAGUE THE 1 BROPRO SHOW BIKINI7/31/2022London, United KingdomIan [email protected] Wings of Strength & Fit Body Fusion IFBB Pro League Yamamoto Nutrition Cup TAMPA BIKINI08/04-06/2022Tampa, FloridaTim Gardner$3,500.00Masters Over 40813-518-5995$1,500.00Masters Over 50tgflex.florida @gmail.com$1,000.00Masters Over 55www.timgardnerproductions.com$500.00 – 1st place only (Min 3 athletes)2022 IFBB PRO LEAGUE Orchid Pro Bikini8/6/2022SingaporeJames [email protected] IFBB PRO LEAGUE PACIFIC USA PRO BIKINI8/13/2021San Diego, CaliforniaTamer El-Guindy310-796-9181www.musclecontest.com2022 IFBB PRO LEAGUE TEXAS PRO BIKINI08/12-13/2022Irving, TexasFreddy Naidu & Sheilahe Browninfo@battleupproductions.comwww.battleupproductions.com214-300-9580 or 214-289-33002022 IFBB Pro League TAHOE OPEN PRO BIKINI8/14/2022Stateline, NevadaChris MinnesMasters [email protected] IFBB PRO LEAGUE MOSCOW SHOWDOWN PRO BIKINI8/19/2022Moscow, RussiaOksana Grishina$10,[email protected] IFBB PRO LEAGUE NASHVILLE FITSHOW OPEN BIKINI8/20/2022Nashville, TennesseeWhitney WiserMASTERS BIKINI [email protected] IFBB PRO LEAGUE MAXFIT CLASSIC PRO AM BIKINI08/20/22Fort Walton Beach, FloridaRuss MeseyOver 35, Over 40, Over 45, Over 50850-244-16292022 IFBB PRO LEAGUE CAROLINA EXCALIBUR PRO BIKINI08/27/22Charleston, South CarolinaTres [email protected] IFBB TOKYO PRO BIKINI8/28/2022JAPANTakayuki [email protected] IFBB PRO LEAGUE SASQUATCH PRO OPEN BIKINI9/10/2022Federal Way, WashingtonMichele Mayberry and Christopher AlgeoMasters +40 +45 [email protected] IFBB Pro League LENDA MURRAY SAVANNAH PRO OPEN BIKINI9/10/2022Savannah, GeorgiaLenda Murray /[email protected] +40Alex Sacasa – 480-747-7401 / [email protected] IFBB PRO LEAGUE YAMAMOTO CUP PRO BIKINI09/11/22ItalyBarbara [email protected] IFBB PRO LEAGUE PHILIPPINES PRO BIKINI9/17/2022PhilippinesPro Media/Lahaina Mondonedo2022 IFBB BATTLE OF THE BODIES PRO OPEN BIKINI9/17/2022Fort Lauderdale, FloridaJanet LayugMasters +40Masters +502022 ARNOLD CLASSIC UNITED KINGDOM PRO BIKINI09/24-25/2022United Kingdom2 Bros [email protected] WINGS OF STRENGTH IFBB PRO LEAGUE YAMAMOTO NUTRITION SAN ANTONIO BIKINI9/24/2022San Antonio, TXTim Gardner$3,500.00Masters Over 40813-518-5995$1,500.00Masters Over 50tgflex.florida @gmail.com$1,000.00Masters Over 55www.timgardnerproductions.com$500.00 – 1st place only (Min 3 athletes)2021 IFBB PRO LEAGUE BEN WEIDER PRO/AM BIKINI9/30/2022Alexandria, VirginiaRon [email protected] IFBB PRO LEAGUE YAMAMOTO FRANCE PRO BIKINI09/30-10/01/2022FranceRon [email protected] IFBB PRO LEAGUE DAYTONA BEACH MASTERS BIKINI10/1/2022Daytona Beach, FloridaMichael MatassaMasters Over 35, Over 45, Over 50, Over 55386-299-1314www.ifbbdbc.com2022 IFBB PRO LEAGUE MUSCLECONTEST VIETNAM PRO BIKINI10/1/2022VietnamTamer El-Guindywww.musclecontest.com2022 IFBB PRO LEAGUE NEVADA STATE PRO BIKINI10/1/2022Las Vegas, NevadaTamer El Guindy/Ted Williamsonwww.musclecontest.comwww.spectrumfitnessproductions.com2022 IFBB PRO LEAGUE MINNEAPOLIS PRO BIKINI10/1/2022Minneapolis, MinnesotaTom [email protected] IFBB Pro League LEGION MASTERS PRO BIKINI10/7/2022Reno, NevadaChris MinnesTBD35, 40, 45, 50, 55, 60775-375-5438LEGION OPEN PRO BIKINI10/9/[email protected]$3,500.00www.centerpodium.com2022 IFBB PRO LEAGUE TSUNAMI CUP PRO BIKINI10/09/22ItalyBarbara [email protected] IFBB PRO LEAGUE SAN ANTONIO PRO BIKINI10/22/2022San Antonio, TexasTed Williamson/John [email protected]/[email protected] WINGS OF STRENGTH & FIT BODY FUSION IFBB PRO LEAGUE HOT SPOT TANNING HURRICANE BIKINI10/22/2022St. Petersburg, FloridaTim Gardner$3,500.00Masters Over 40813-518-5995$1,500.00Masters Over 50tgflex.florida @gmail.com$1,000.00Masters Over 55www.timgardnerproductions.com$500.00 – 1st place only (Min 3 athletes)2022 IFBB PRO LEAGUE BIOWELL WARSAW PRO BIKINI10/23/2022Warsaw, PolandRobert Piotrkowicz$3,[email protected] IFBB PRO LEAGUE SHERU CLASSIC MEXICO GRAND BATTLE BIKINI10/22-23/2022MexicoM & [email protected] IFBB MASTERS BALTIMORE PRO BIKINI10/29/2022Linthicum Heights, MarylandRichard SiegelmanOver 35 – Over 40 – Over 50 – Over 55 – Over [email protected] IFBB PRO LEAGUE EVLS PRAGUE PRO BIKINI10/29/2022Prague, Czech RepublicAdam Kindl$3,[email protected] IFBB PRO LEAGUE SHERU CLASSIC PRO SHOW MUMBAI BIKINI10/27-29/2022Mumbai, IndiaSheru Aangrish$5,[email protected] IFBB PRO LEAGUE WINGS OF STRENGTH ARIZONA PRO BIKINI11/5/2022Phoenix, ArizonaTim GardnerOver 40813-518-5995tgflex.florida @gmail.comwww.timgardnerproductions.com2022 IFBB EUROPA PRO BIKINI11/06/22SpainEmilio Martinez and Barbara [email protected] / [email protected]$3,500.002022 MENS MENTIS IFBB PRO LEAGUE WINGS OF STRENGTH ROMANIA MUSCLE FEST PRO BIKINI11/12-13/2022Bucharest, RomaniaTim Gardner/Alina Popacontact@wingsofstrength.netwosromaniamusclefest.comwww.timgardnerproductions.com2022 IFBB PRO LEAGUE ROYAL CARIBBEAN GRAND PRIX PRO MASTERS BIKINI11/11-12/2022BahamasSerge SaricMasters +35, +40, +45, +50, +55, [email protected] IFBB PRO LEAGUE SACRAMENTO PRO BIKINI11/12/2022Sacramento, CaliforniaTed Williamson/John [email protected]/[email protected] IFBB PRO LEAGUE JAPAN PRO BIKINI11/13/2022JAPANTakayuki [email protected]$3,500.002022 WINGS OF STRENGTH & TITAN MEDICAL IFBB Pro League FIT BODY FUSION ATLANTIC COAST PRO BIKINI11/19/2022Fort Lauderdale, FloridaTim Gardner$1,500.00Masters Over 40813-518-5995$1,000.00Masters Over 50tgflex.florida @gmail.com$500.00 – 1st place only (Min 3 athletes)Masters Over 55www.timgardnerproductions.com2022 IFBB PRO LEAGUE DENMARK PRO BIKINI11/19/2022Copenhagen, Denmark2 Bros [email protected]$6,000.002022 IFBB PRO LEAGUE SHAWN RAY HAWAIIAN CLASSIC PRO BIKINI11/19/2022Honolulu, HawaiiShawn Ray [email protected]$7,500.002022 IFBB TAIWAN PRO 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Chris Bumstead Shares Huge Shoulder Workout Followed By ‘Anabolic’ Post-Gym Meal
Chris Bumstead continues his Olympia prep this offseason.
Chris Bumstead is not only the top competitor in Classic Physique, he is quickly turning into one of the most popular figures in bodybuilding. The reigning three-time Olympia champ is preparing to win title No. 4 in December and shared a massive shoulder workout during his preparation.
Bumstead has built a physique with incredible size, symmetry, and conditioning over the years. He has fine-tuned his prep and is at the top of his game over the course of the summer. As we enter July, Bumstead continues to put on some size and shares his workouts on his YouTube page.
Below, you can find Chris Bumstead’s full shoulder workout followed by a post-workout meal he has been using after these brutal gym sessions.
Chris Bumstead “Big, Fat” Shoulders Workout
Seated Dumbbell Shoulder Press
Band Shoulder Internal Rotation
Shoulder Press Machine
Seated Dumbbell Lateral Raise
Machine Reverse Fly
Standing Lateral Raise Machine
“I’m trying to figure out what my goals will be for this year. I mean strength-wise, not for competing. I feel like I got to be able to shoulder press 140-pounds, so 10-12 weeks out, 140. I have to wait to go heavier.”
Chris Bumstead has been trying to figure out what his goals are in the gym. This is where workouts like this come in handy during preparation.
The workout begins with seated dumbbell shoulder presses followed by band shoulder internal rotations. This was used as a bit of a workout to loosen up his muscles in the shoulder.
READ MORE: Chris Bumstead Discusses Recent Cycle, Health In Bodybuilding: ‘Very Low Dose On My Supplements That I’ve Been Using’
Bumstead continued with the shoulder press machine and performed three sets of 8-10 reps. This came after a warmup set. Bumstead did not disclose the amount of sets and reps for the entire workout but some can be judged by what is shown in the video. Following this exercise, Bumstead explains how he might have to log his weight in the gym.
“I can never remember the weights I’m doing now. I’ve never done that in the past but I think this year I have to stop being a little bi**h and try and actually get strong.”
The workout ended with machine reverse flys and standing lateral raises. This is how Bumstead fries his delts toward the end of the workout. Following his time in the gym, Bumstead shows his viewers the latest post-workout meal he has been making.
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Chris Bumstead “Anabolic” Meal
The post-workout meal usually consists of high protein in the form of a shake. Chris Bumstead shared the recipe that switches it up a bit. He takes Raw Nutrition protein and combines it with cocoa-flavored brown rice crisps. This meal consists of 110 calories and 23 grams of carbs.
“I used to do this with cookies and cream and using cocoa flavored brown rice crisps but I’ve been using these ones because they have less sugar.”
The liquid Bumstead uses is cold or frozen milk because it gives it a better taste. He believes that it is not worth it any other way.
“You should just throw that in the garbage if you have warm cereal milk. Cold cereal milk is the way to go. Frozen cereal milk is even better.”
Chris Bumstead is preparing to win his fourth consecutive Olympia title and is doing it with massive workouts and diets like this.
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INBA Sep Pouresa Showcases 4-Year Natural Bodybuilding Back Transformation
Image via Instagram @dr.spouresa
INBA athlete Sep Pouresa displays his 4-year natural bodybuilding back transformation.
A shredded back is an essential part of placing well in bodybuilding shows. It enhances your physique’s muscularity and increases your shoulder-to-waist ratio, which gives you a more vivid aesthetic appearance. Building a strong and ripped back naturally takes time, though. International Natural Bodybuilding Association (INBA) athlete Sep Pouresa showcased his 4-year back transformation on Instagram.
Sep Pouresa resides in San Francisco, California, and is a resident dentist. He competes in the Men’s Physique division. In the INBA competition held in San Leandro on May 21, 2022 (Silver & Black), he placed 2nd place in the Novice class and 3rd place in the Men’s Physique Open division. He also competed at the Pro/Am Battle Against Cancer competition on May 28, 2022, in Corona, CA. Pouresa stated:
“4 year natural back transformation. Was repeatedly told that it wouldn’t be possible to balance dental school and residency with bodybuilding…I guess those 4am mornings paid off… “
You can see his complete 4-year back transformation on Instagram below.
3x Natural Olympia Argentinian competitor who placed in the top ten at 2021 Natural Olympia in the Classic Physique category, Matias Scopinaro, shared his astonishing 13-year natural back transformation.
Natural Bodybuilding Back Workout
It’s essential to do the right movements to build a muscular back. 2x Professional Natural Bodybuilding Association (PNBA) Figure Open Natural Olympia champ Alondra Chatman shared her back workout.
Alondra Chatman’s Back Workout
Below is what a typical back workout looks like for Alondra Chatman.
Dumbbell Bent-over Row: 3 sets x 12 reps
Stability Ball Hyperextension: 3 sets x 12 reps
Heavy Barbell Row: 3 sets x 8 reps
Cable Seated Row: 3 sets x 12 reps
Banded Barbell Row: 3 sets x 6 reps
Dumbbell Single-arm Row: 3 sets x 6 reps
Nutrition
Of course, the workouts are only half the battle. Your diet is crucial to building a back like an INBA PNBA athlete. In a Generation Iron interview, 3x PNBA Natural Olympia Classic Physique champ Brandon Lirio shared his complete macronutrient breakdown. Lirio maintains a high protein diet–1.75g of protein per pound. Protein is essential for building muscle and repairing muscle tissue.
Natural Bodybuilding Competitions
The INBA PNBA has had many shows this year thus far. Although all shows are essential, some hold more weight than others. For example, this weekend’s past competition–INBA PNBA World Championships, which took place in Florence, Italy on June 25, 2022–was a competition that’s part of the “Road to Natural Olympia” series of shows. Competitors competed for a spot at Natural Olympia, and amateurs who placed well can obtain their pro card.
Some top INBA PNBA contenders entered this show, including Kayla Rowling (3x Bikini Divas Natural Olympia champ), Veronica Malloy (2x Natural Olympia champ), and Tommi Thompson.
The next show will be this weekend, July 2, 2022, in Dallas, TX–INBA PNBA Pro/AM Mr & Ms USA. This show will be a pro qualifier, have prize money payouts, and is a Natural Olympia qualifier for professionals and amateurs.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!
Who Has Bigger Biceps? Ronnie Coleman Shares Video Comparing Arms With Jay Cutler
Ronnie Coleman turned back the clock showing off a video comparing biceps with Jay Cutler.
There is plenty of history between Ronnie Coleman and Jay Cutler, including 12 Olympia titles and many legendary battles on stage. Boasting two of the best physiques of all-time, it is natural for the duo to want to see who has the bigger biceps. Coleman shared an old video of the two measuring arms outside the gym.
The video was shared to Coleman’s YouTube page on Wednesday afternoon but it is clear that it is an older video taken while the two were still competing on stage.
Ronnie Coleman has eight Olympia titles, which is tied for the most all-time with Lee Haney. Coleman began his run of consecutive victories in 1998 and it ran all the way to 2005. In 2006, Coleman had to settle for silver as Jay Cutler was able to win his first title. He would go back-to-back twice, winning consecutive titles in 2006-2007 and 2009-2010.
Cutler might have taken the crown from Coleman in 2006 but this was not the first time they met on stage. From 2003-2005, Cutler finished as the runner-up to Coleman as he won the latter of his eight championships. During the early part of the 2000s, it was clear who was at the top of bodybuilding.
Ronnie Coleman or Jay Cutler: Who Had Bigger Biceps?
Ronnie Coleman had a physique that was marveled at for many years because of his pure size and conditioning. Whether it is back, chest, or arms, Coleman is on the list of best ever. Here, Jay Cutler decided to measure his arms up against his biggest foe during their time on stage.
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In the video, there is a trainer using a measuring tape to take the size of Cutler and Coleman’s biceps in inches. It is revealed that Coleman is around 23.3 inches while Cutler comes in at 22.5. These are massive biceps for two competitors who perfected their physiques over the years.
Ronnie Coleman was the star of the 2018 film Ronnie Coleman: The King. This film went in-depth about one of the greatest’s upbringing and career in bodybuilding. Jay Cutler has also been featured, making an appearance in Generation Iron 3.
Since retiring from the stage, both athletes remain active in the gym. Jay Cutler often shares different workouts for viewers to try as he trains in a different way than he used to. Coleman is active on social media posting workout videos and working on other projects to remain in shape. Both athletes are still influential in the sport of bodybuilding and this is something that is never going to change.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How CBD Roll On Prevents and Aides Delayed Onset Muscle Soreness (DOMS)
CBD roll ons are an excellent option for providing instant relief after a workout to prevent and help delayed onset muscle soreness (DOMS).
Muscle soreness is not only uncomfortable and makes everyday tasks, such as getting up out of a chair or walking up a flight of stairs, difficult. But it also makes going to the gym unbearable and hinders your ability to make strength progressions and build muscle. Fortunately, Mother Nature’s provided you with a natural remedy for treating and preventing muscle soreness. This herb is cannabidiol (CBD). Thanks to its anti-inflammatory properties, CBD effectively treats muscle soreness, aka delayed onset muscle soreness (DOMS). The right CBD product will help you alleviate muscle soreness and help prevent it from occurring in the first place. That way, you can continue building muscle and sculpting your dream body.
What Is CBD?
Cannabidiol (CBD) has become mainstream for the use of many ailments. CBD is a natural herb derived from the cannabis plant, Cannabis sativa. Tetrahydrocannabidol (THC) is found in Cannabis sativa as well, and both THC and CBD support health benefits. However, CBD does so without causing the mind-altering effects THC does. THC is known for making people high. Conversely, CBD provides ample health benefits leaving you in a sober state.
RELATED: Best CBD Roll-On Supplements For Recovery & Relief
Benefits of CBD
CBD offers many benefits, such as preventing and aiding delayed onset muscle soreness (DOMS), alleviating anxiety, providing pain relief, and improving sleep.
DOMS Prevention and Aid
DOMS is caused by the body working to repair the microscopic damage to muscle tissue. As the body works to restore your muscles, inflammation occurs, causing muscle soreness. DOMS is common after intense exercise, for beginners, or when you change your workout plan. It’s when your muscles become sore and typically commerces 24-48 hours after a workout. DOMS isn’t necessarily harmful to you, but it can prevent you from working out, cause pain for daily tasks, and impede your recovery process, hindering your fitness goals.
This 2021 study suggests CBD is an effective remedy for helping with muscle recovery after intensive squatting (1).
Anxiety
Anxiety is prevalent in the world and can be caused by many things, including stress, work, relationships, or financial difficulties. As a result, anxiety can negatively affect your everyday life and even your sleep quality. However, CBD is an effective remedy for improving anxiety (2).
Pain Relief
Besides the pain of DOMS, it’s common to have pain after working out due to injury such as spraining or straining a muscle. Or pain in general from a medical condition or accident. And the research found that CBD effectively reduces pain (3).
Sleep
Sleep is imperative for your health and fitness goals. In addition, your recovery will suffer if you’re not getting enough sleep or quality sleep. CBD may help alleviate insomnia, and since it relaxes you, it can do wonders for your sleep quality.
This study of patients with poor sleep and anxiety demonstrated that CBD effectively improved the majority of patients’ sleep scores (4).
What Are CBD Roll Ons?
CBD roll ons is a topical you apply to an affected area to receive therapeutic benefits. Unlike a cream, roll-ons are a stick that uses gel to apply CBD over your body. CBD roll ons have potent ingredients that help prevent and alleviate muscle soreness. CBD roll ons are prominent for athletes since they’re quick, convenient, and don’t provide any mess like creams.
Why CBD Roll Ons Are Necessary to Prevent Muscle Soreness
CBD roll ons are effective for treating DOMS and helping with post-workout recovery. CBD roll ons are great after a workout since they can be applied directly over your muscles, which will be more effective than taking CBD oil or gummies–must go through your digestive system. In addition, CBD roll ons provide an instant cooling sensation that your skin immediately absorbs to soothe your muscles after a rigorous workout.
How to Use CBD Rolls to Prevent DOMS
Of course, first and foremost, you’ll want to follow the directions of the CBD roll on product you purchase. Generally, you’ll want to apply the CBD roll on soon after your workout. Depending on the muscle group you worked out will determine where you use the CBD roll. For example, if you target your arms, you’ll want to roll the CBD roll on to your triceps and biceps to prevent post-workout inflammation. We recommend rubbing it in a small circular motion to help your skin’s receptors best absorb the product.
Is CBD Safe for Athletes?
CBD is considered safe and legal and is not on the World Anti-Doping Agency (WADA) list. However, research is limited since marketing CBD is relatively new. And some side effects are possible, including diarrhea, dry mouth, reduced appetite, drowsiness, and fatigue. Also, be wary of CBD and THC products–not all CBD products are THC-free. That’s why it’s important to buy CBD from reputable companies.
Featured CBD DOMS Topical
Many different CBD products are available on the market, but we only recommend trusted brands that will improve your fitness and bodybuilding journey. The CBD roll on below is our CBD pick for DOMS. It’s got all the ingredients you need to alleviate muscle soreness and prevent it from happening.
Level Select CBD Level 3 Sports Roll-On is a high concentration CBD massaging roller supplement with 1,800mg of high-quality CBD for those muscle soreness needs.
The massaging roller ball is perfect for applying to any affected area of your body after an intense workout. It’s mess-free and fast-absorbing. Besides the CBD, it also has cooling menthol for relief after a workout. Applying this CBD roll on will give you a cooling sensation and a fragrant mint scent. It fits perfectly in your gym bag and is convenient for travel.
Level Select CBD 3 Mint Roll On Properties
1800mg of CBD
2.5 oz.
Cooling mint scent
Massaging roller
Mess-free and fast-absorbing
0.0% THC
1800mg of CBD is ideal for maximal relief from rigorous physical activity.
Price: $49.99
Do CBD Roll Ons Work for DOMS?
Research is pretty straightforward that CBD is effective in treating and parenting muscle soreness, pain relief, and post-workout recovery, among other things. However, using quality CBD from creditable companies such as Level Select CBD 3 Mint Roll On is recommended.
Wrap Up
CBD will relieve your body from working out, aid muscle recovery, and prevent DOMS–without the mind-altering effects THC causes. Level Select CBD 3 Mint Roll On is our number one picked CBD for muscle soreness. Its massage roller is mess-free and fast-absorbing. Also, it’s blended with premium properties and 1800mg of CBD and leaves your body with a cooling sensation, providing instant relief from lifting weights.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Follow us on Instagram, Facebook, and Twitter, and let us know what you think after trying the product!
References
Isenmann, E., Veit, S., Starke, L., Flenker, U., & Diel, P. (2021). Effects of Cannabidiol Supplementation on Skeletal Muscle Regeneration after Intensive Resistance Training. Nutrients, 13(9), 3028. https://doi.org/10.3390/nu13093028
Blessing, E. M., Steenkamp, M. M., Manzanares, J., & Marmar, C. R. (2015). Cannabidiol as a Potential Treatment for Anxiety Disorders. Neurotherapeutics : the journal of the American Society for Experimental NeuroTherapeutics, 12(4), 825–836. https://doi.org/10.1007/s13311-015-0387-1
Argueta, D. A., Ventura, C. M., Kiven, S., Sagi, V., & Gupta, K. (2020). A Balanced Approach for Cannabidiol Use in Chronic Pain. Frontiers in pharmacology, 11, 561. https://doi.org/10.3389/fphar.2020.00561
4. Shannon, S., Lewis, N., Lee, H., & Hughes, S. (2019). Cannabidiol in Anxiety and Sleep: A Large Case Series. The Permanente journal, 23, 18–041. https://doi.org/10.7812/TPP/18-041
Growth Factor Energy & Post Recovery On Sale Now!
We now have two new products from the GF Growth Factor Series lineup: GF 250 E and GF 250 P.
GF-250-E | 120 capsules
GF-250-P | 120 capsules
GF 250 E is an incredible product that combines raw cow colostrum with a specialized ingredient called Dioscorea batata. This ingredient helps support overall energy and well-being. It is produced exclusively on a small farm in Germany.
Why It MattersIf you have low energy and want an alternative to amphetamine-like caffeine, this is the product of your choice.
The following product is GF 250 P. GF 250 P combines:organic cow colostrum 375 mgorganic pomegranate concentrate 375 mgorganic elderberry concentrate 200 mgorganic blackberry concentrate 50 mg
This makes for a very potent anti-oxidant, anti-estrogen combination, especially effective for post-workout usage.
Remember, the body needs four things post-training—protein, carbohydrates, electrolytes, and anti-oxidants. GF 250 P will provide the anti-oxidants, plus of course, the growth factors in the colostrum.
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.
Straight Facts: Best Ways To Avoid Training Injuries In The Gym
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Jerry Brainum explores the top ways to improve your training and prevent injury in the gym.
When performing resistance or weight training in the long term, an injury will most likely occur in your future. It’s simply part of the risk of lifting heavy weight and pushing the body to new limits. However, injuries can be largely mitigated and reduced to less serious damage. How? In our latest episode of Straight Facts, Jerry Brainum breaks down the key tips, techniques, and tactics to reduce your chance of injury during training.
Sometimes a weight training injury is unavoidable. But many times, the injuries we see in the gym can be avoided if better focus and care was taken during a workout. Some of these factors are invisible and health related. Others are direct tactics that can be employed during a workout. In either case, it’s important for lifters to be vigilant about weight training safety. After all, a person could be one serious injury away from never being able to lift weight seriously again.
Let’s break down Jerry Brainum’s key tips and techniques for avoiding injury in the gym below.
Always Use Proper Technique
Form and technique are vital aspects to focus on when you are weightlifting. While some bodybuilders may “bend” technique and form to push their bodies harder, this is the exception and not the norm. Performing an exercise with incorrect form can lead to eventual injury.
Jerry Brainum believes that today’s gym-goers are far less focused on technique. He considers this a shame as technology has provided more resources than ever before right at the tip of our fingers. Yet despite these resources, distractions seem to actually be making form worse.
While this is just an anecdotal observation by Brainum, it’s still important to remain focused, do your research, and always ensure you have perfected exercise form before moving up to heavier weight. If you sacrifice form just to feel proud about moving up to the next weight – you are heading straight towards eventual injury. This leads us into our next tip…
Don’t Lift Too Much Weight, Too Soon
There is a sense of pride in breaking new PRs and lifting more weight than your friends or colleagues in the gym. However, that pride can drive us to lift too heavy, too soon. Typically when we push too far, we sacrifice form. But even beyond this, if your body is not ready to take on such an increased load of weight – the body can bend too far and lead to serious injury.
Don’t Forget To Warm Up & Stretch
Warming up might sometimes seem boring. Especially the more often you exercise and lift. However, warm ups are vital to preventing injury. Before a workout, your muscle tissue will be more “stiff.” A warmup helps flex and loosen the tissue. If you jump straight into heavy weight – that stiffness might lead to your muscles being unprepared for weight you can typically handle. Thus leading to an injury.
Jerry Brainum also discusses the concept of stretching between sets. Is it necessary to keep the muscle tissue flexible? There are two schools of thought on this. Some studies have shown that stretching between sets can actually increase muscle growth. While other studies have questions the validity of those claims.
Jerry Brainum’s suggestion? Stretching between sets will not harm you but it might have a slight chance of improving your workout. So if you want to give it a shot – go for it!
Avoid Bad Spotters At All Costs
A selection of exercises in the gym may require a spotter. A spotter is someone who watches the weight and provides a helping hand when you have maxed out or made an error in your lift. It’s important to ensure that your spotter takes it seriously and pays attention. One distracted moment can lead to an injury.
Don’t Overtrain
Some lifters are so focused on making gains that they hit the gym seven days a week for multiple hours a day. This is a mistake. Muscle does not grow during a workout. It grows during rest and recovery. If you do not provide your body time to recover you are not only denying optimized muscle growth – but putting yourself into a situation where you are not fully recovered and therefore may become more easily injured.
RELATED: Top Signs Of Overtraining And How To Avoid It & Tackle Fatigue
Don’t Slack On Nutrition
While this will be less of a problem for competitive bodybuilders, general lifters must be aware of how important nutrition is to fitness. If you are not getting the proper nutrition, your muscle tissue might be weakened. Thus more open to injury. The same can be said for recovery. If vital nutrients for recovery are missing from your diet – then your recovery becomes less optimized. This, of course, means you may not be fully recovered by your next workout and become injured.
Don’t Get Distracted By Your Phone
Unlike the past, there are little computers in our pockets that can now distract us no matter where we are. This includes the gym. But just like how you shouldn’t text and drive, you also shouldn’t text and lift weight. Bother are essentially “operating heavy machinery” and should be treated as such.
Being distracted by your phone can lead to slacking on form, or perhaps slacking on spotting a friend. It can, essentially, lead to lack of focus on the other tips listed in this video and article. So when you come to the gym, put the phone on silent and focus on the workout.
Wrap Up
You may notice that many of the items on this list are common sense. But distractions, overeager intentions, and lack of research can lead to these simple techniques being ignored. That’s why Jerry Brainum decided to break down his best tips and techniques for avoiding injury. Once they become second nature – they hardly feel like a task at all.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. Don’t forget to catch new episodes every Wednesday. Only on Generation Iron and wherever podcasts are downloaded!
Hassan Mostafa Shares Physique Update Three Days Out Of Orlando Pro Championships
Hassan Mostafa is looking to pick up another victory over the holiday weekend.
Last year, Hassan Mostafa had plenty of expectations and was able to remain busy over the course of the season. This time around, Mostafa looks to be taking his physique to the next level. On Wednesday morning, Mostafa revealed a physique update as he prepares to take the stage for the second time in 2022.
Mostafa competed six times prior to the Olympia last season. He earned four top-five finishes and three in the top three. Mostafa finished third during the New York Pro and California Pro. He was able to earn enough qualification points to appear in the Olympia, where he finished 13th, despite not winning a show. Mostafa will not have that problem this season.
During the Puerto Rico Pro, Mostafa looked superior and was able to take home the gold. He might be qualified for the biggest show of the year in December but he wants to keep the momentum going this weekend.
Hassan Mostafa Looks To Dominate Orlando
Hassan Mostafa has been active on social media over the previous two days sharing physique updates as he prepares to take the stage during the 2022 Orlando Pro Championships.
Hassan Mostafa has made significant improvements this year. He is bringing a leaner package to the stage with better conditioning. Mostafa is looking shredded in his physique updates. This gives Mostafa a chance to improve upon his position in the Olympia this time around.
In Orlando, Mostafa will be up against some of the same competitors that he was able to bear in San Juan. Jonas Giatras finished third and will look to take down Mostafa in Orlando. Maxx Charles will also return to the stage this weekend. He has already competed six times, including back-to-back third-place finishes at the New York Pro and Indy Pro.
If Hassan Mostafa is able to pick up another victory in Orlando, he will solidify his standing this year and be a threat over the course of the season. If his recent physique updates are any indication, it is clear that Mostafa has taken the next step and is the real deal in 2022.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.