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Jake Wood Might Require “Doctor’s Clearance” For Bodybuilders To Compete At Olympia
Jake Wood continues to attempt to make the sport of bodybuilder a safer environment.
Olympia President Jake Wood has been an advocate of safety moving forward. The sport of bodybuilding. He has spoken out about possible changes and plans that could be coming in the future. Recently, Wood revealed another plan that includes athletes getting clearance from a doctor before competing at the biggest competition of the year.
Wood joined The Menace Podcast on the Muscle and Fitness YouTube page to discuss the current happenings in bodybuilding. This includes the recent deaths that have happened around the bodybuilding world. This has caused Wood to reconsider some aspects and one could be getting some outside help from doctors.
“I thought about it, you know. What about at the Olympia? What if we said, “Hey before you come, you need to get a doctor’s clearance just like the NFL does at the beginning of the season?” We could do that.”
Of course, this is just discussion at this point and it would require some planning by Jake Wood. During the interview, it was suggested that this could begin as early as amateur level for bodybuilders. Before earning their pro card, competitors could get checked out before receiving their step forward.
“I think that would be a step in the right direction, as long as it’s done correctly. Of course, who established the criteria and what are they testing for and when do you say that it’s no good. I mean, when do you say you failed the test?”
The bodybuilding world lost George Peterson prior to the 2021 Olympia and this was a huge shock. Unfortunately, it was not the only loss and Wood has been speaking out in order to make the sport safer.
In August, Alena Kosinova passed away while preparing for the Europa Pro. This is when Jake Wood made a statement on the future.
“I AM DEEPLY SHAKEN BY THE LOSS OF ALENA. I AM NOT ONE FOR EMPTY WORDS. INSTEAD OF MAKING POSTS I’M MAKING CHANGES. I HAD A PRODUCTIVE MEETING WITH JIM AND TYLER MANION THIS MORNING AND WE’RE ALL SICKENED BY THIS TURN OF EVENTS. WE AGREED THAT CONDITIONING IS OVER EMPHASIZED IN THE JUDGING CRITERIA AND SOMETHING MUST BE DONE. I WILL PUSH FOR CHANGE IN ALL DIVISIONS,” Jake Wood said following the death of Kosinova.
It is unknown how Jake Wood could put together a set of rules to enforce this. It does not seem as simple as a doctor’s clearance. This is a plan that might not be put into motion but the face that Wood mentioned it is telling.
It is clear that the sport needs to become safer. This was a difficult year with many losing their lives and Wood is part of a group that believes it will change.
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Build More Muscle With Seated Overhead Press
Here is a guide of how to build shoulder muscles with seated overhead presses!
Want to optimize your barbell overhead press for building muscle? Here are four form fixes to get the most training effect while minimizing fatigue and injury risk of the shoulders.
1) Do your shoulder press seated instead of standing
Bodybuilding pros have been doing seated dumbbell presses for generations. Arnold and his golden era of bodybuilding peers did seated barbell shoulder pressing too. Standing creates too much opportunity to involve leg drive. Great if you’re training for strongman, but not as useful for the bodybuilder who seeks pure shoulder muscle mass. Standing also creates opportunity to lean back and excessively arch to cheat weight you otherwise can’t control.
2) Set your bench at 75-80 degrees instead of perpendicular 90
Try standing and lifting your arm straight above your head. If you need to arch your lower back or lean back to get into this position before adding weight, should you be forcing this with heavy weight while standing or seated in a 90 degree bench? If you can’t get into this position without compensating, we need to adjust the exercise to reduce injury risk.
Decline the bench one setting from vertical. This should allow all but the most compromised shoulders to press weight into a vertical stack directly above the shoulder joint, without compensating. A small pivot away from 90 degree vertical won’t change the recruitment of your front and middle delts. They’re doing most of the work along with your triceps in any vertical pressing position.
Meanwhile don’t arch in the bench so aggressively you could drive a Smart car between your lower back and the seat. A natural lumbar arch is healthy, but your butt should be set back in the seat while pressing. Otherwise just go incline bench press with better back support and lose the ego. Lift weight you can control with strict form and get stronger, instead of faking strength to impress random gym members. Do you want to show off(and look foolish to people who know better) or get results?
3) Get the bar under your chin at the bottom
Grab the bar just outside shoulder width and tuck your elbows forward to point directly in front of you. Retire the half range of motion wide grip barbell press that fails to get lower than your nose. It’s showing off with weight you can’t lift through full range of motion. Cherry picked images of pros from the 80’s doing it doesn’t prove it’s better. Those guys did a hell of a lot of things to be pros including, but far from limited to, elite genetics.
Forward tucked elbows allow the bar to pass in front of your face, instead of forcing restricted range of motion or aggressive arching to get your head out of the path of the bar. If you’re determined to use a wider grip and less range of motion, press with dumbbells. Even then tuck your elbow forward slightly for better scapular movement and long term shoulder health.
If you tuck your elbows toward the midline of your body instead of flaring them you gain more discomfort-free range of motion. Greater range of motion means more mechanical tension on the muscle fibres active through that range. While it may force you to use less load, the added training effect on your delts and triceps more than compensates. As your strict press gets stronger, you’ll eventually do full reps with the weight you were half repping previously.
4) Lockout at the top
Not only does locking out at the top ensure you’re working through full range of motion, the brief rest point may allow more training volume within the same set. Mechanical tension is most important for growing muscle. People confuse the idea of constant tension with mechanical tension. The overall mechanical tension that a muscle experiences creates growth. No research supports the idea that the tension must be constant within a set. Pausing and rest points don’t prevent optimal muscle growth and may well enhance it.
How to setup a seated overhead press
-Set an incline bench to the first setting shy of 90 degree vertical.
-Set the racked barbell at roughly shoulder height.
-Sit with your butt back in the seat, upper back against the bench with a natural lower back arch.
-Begin each rep with the bar below your chin.
-Grip the bar just outside shoulder width.
-Tuck your elbows forward toward the midline of your body.
-Your elbows will flare outward as you press the bar above your head.
-Allow the bar to pass close to your face then lockout directly above your head, with shoulder, elbow, and wrist firmly stacked.
-Begin to tuck your elbows as you lower the weight until the bar is again under your chin and elbows point forward.
-Repeat reps with minimal or slight pausing at the bottom.
Old school bodybuilding says you grow muscle with sets of 8-12. Research later showed you can build muscle at any rep range as long as you get within a few reps of failure. Lower reps to near failure requires longer rest breaks(and longer workouts) and puts added stress on joints. Taking most of your sets to near failure at rep ranges of 15-25 or more is only for the most masochistic lifters. The old school lifters had it figured out, leading us back to the classic wisdom of the 8-12 rep range as effective for getting a lot of intense training volume and mechanical tension on muscles while being time efficient.
After warming up with dynamic shoulder mobility work and tools like face pulls and bottom up kettlebell presses, pyramid to your working weight with 3 warmup sets before 3 working sets of 8-12 reps. Round out your shoulder training with accessory presses, laterals, and direct rear delt work.
Seated barbell overhead press may be the missing ingredient for breakthrough shoulder training results.
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Natural Bodybuilder Courtney Spaeth Says to Build Strength and Muscle: “Stay Consistent With Your Movements”
INBA PNBA Natural Olympia silver medalist Courtney Spaeth says you need to stay consistent with your movements to build strength and muscle.
Instagram (IG) influencers, social media “gurus,” and “muscle confusion” enthusiasts have you believe that you should constantly mix up your workouts to build strength and muscle. However, it’s best to stick to a few key movements for a period before changing your routine, and International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Natural Olympia competitor Courtney Spaeth proves it.
Courtney Spaeth received a silver medal in the Figure open class and 4th place in the Figure Classic division at 2021 Natural Olympia. Moreover, she’s a 10x Pro Figure champ, 5x Pro Figure Classic champ, and 2x Pro Physique champ.
Spaeth says that if you want to see progress with your physique, you need to be consistent with your movements. On social media, Spaeth stated:
“Always sticking to the same key movements even when equipment is changed. If you want to make progress in strength and building that muscle you have to stay consistent with your movements.”
She says it’s easy to do too when you don’t have access to equipment with similar substitutions, e.g., resistance band chest press for cable chest press. However, she does note that you should be wary of the weight varying.
Courtney Spaeth’s Upper Body Workout for Strength and Muscle
Below is an example of one of Courtney Spaeth’s upper body workouts.
Cable chest fly
Cable chest press
Dumbbell single-arm overhead tricep extension
Machine chest press
Cable incline fly
Barbell close grip incline bench press
Courtney Spaeth split the workout above into two due to time constraints and did part of her workout at home. In other IG posts, she’s mentioned splitting her workouts into different parts of the day depending on her schedule. For example, in an IG post posted on February 4th Spaeth said:
“Sometimes I’ll split my workouts and get some done morning and night. Just depends on my time and schedule for the day. Prioritizing sleep, and balancing the days agenda is everything to reduce stress for me. So many times that means part of my workout in the morning and part of it at night.”
In the video below, you can see Courtney Spaeth completing her upper body workout while doing banded movements in place of cable chest fly, cable chest press, and cable incline fly.
https://www.instagram.com/p/CYeSFAHuV7W/?utm_source=ig_web_copy_link
If you scroll through more social media posts uploaded by Courtney Spaeth, you’ll notice that she also likes to mix in circuit workouts to her routine. Circuit workouts are great for shortening your workouts and building strength and endurance simultaneously.
Natural Bodybuilding and Figure Class
Two of the INBA PNBA divisions Courtney Spaeth competes in are the Figure Classic and Figure divisions. Below we’ll cover a brief difference between the two.
Figure
The Figure division is judged on symmetry, muscularity, definition, and stage presence. In addition, these competitors must have an excellent shoulder-to-hip ratio for a graphic V-taper. Competitors will be dressed in a two-piece with high heels and jewelry.
Figure Classic
This class is scored similarly to Women’s Figure. However, the women in this division will wear a one-piece. In both divisions, the women display less muscularity than Women’s Physique.
Recap
Mixing up your workouts often is beneficial for targeting different muscles, busting past plateaus, and making workouts more entertaining. However, it’s essential to stick with the same key movements for long enough to build adequate strength and muscle.
Follow us on Instagram, Facebook, and Twitter for more workout advice from natural bodybuilders!
10 Best Calves: Who Has The Best Calves In Bodybuilding?
Here is a list of the 10 best calves in bodybuilding.
When we look at those bodybuilders we love, we see all of those massive vanity muscles but may neglect to check out their calves. Calves are a sign that you value leg day and don’t settle for an average physique. Working your lower half and putting special emphasis on your calves lets everyone know you mean business. For those of us who compete, it makes no sense to skip out on our calves.
If you tend to slack in the gym when it comes to building those calves, looking at these professionals will most definitely get you to reconsider. With the right training plan to target your calves, you can be on your way to seeing serious calf growth like these pro bodybuilders themselves. If you’ve ever wondered who has the best calves in bodybuilding, look no further than here and check these bodybuilders who know just what’s up
We’ve put together a list of the 10 best calves in bodybuilding so you have an image of what it takes to compete at the highest of levels. With the right approach to training, nutrition, and supplementation, you not only will have a lower body that others will envy, but your calves will be something extraordinary. So, without delaying anymore, let’s take a look at the 10 best calves for bodybuilding.
10 Best Calves In Bodybuilding
Big Ramy
Big Ramy is your most recent Olympia champion, taking home the title in 2021 and defending his win from 2020. He earned his pro card in 2012 and has been a force ever since. His calves are massive and lend credence to his back-to-back Olympia wins, on top of all the other muscles he works incredibly hard.
Brandon Curry
Brandon Curry took home Mr. Olympia’s top prize in 2019, preceding Big Ramy. Curry was a football player early in his career and since transitioning to bodybuilding has made his name as an incredible muscular specimen. With a killer workout plan, his calves are ones to envy and show just what it takes to continue to compete at a high level.
Kai Greene
Kai Greene is a well-known bodybuilder who loves to have fun while also looking huge. He has quite a few runner-up finishes, but that hasn’t stopped him from being anything short of dominant. Starring in Generation Iron, fans got to see how he works out and how his revolutionary approach to bodybuilding has produced massive calves.
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Jay Cutler
Jay Cutler is a four-time Olympia winner and someone to envy for he is absolutely massive. Appearing in magazines, starting his own company, and being an open supporter of bodybuilding as the sport it is came from hard work and dedication and the way he trains is nothing short of intense. His calf muscles pop and when he turns around, we all certainly see them, and most likely envy them.
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Phil Heath
Phil Heath is a huge name in bodybuilding with seven Olympia wins under his belt. His overall physique has earned him the reputation of being one of the most muscular men on the planet and by the looks of his calves, together with his overall physique, it is no wonder why. Heath remains a massive name and one that both aspiring and professional bodybuilders look up to.
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William Bonac
William Bonac is incredibly humble, an impressive trait considering his monster calves. He is always in the top finishing spots in competitions, and he continues to live up to his nickname as “The Conqueror” while remaining a down-to-Earth competitor. Although he may fall short of those top podium spots, his physique, and especially his calves, are not ones to take lightly.
Chris Bumstead
Chris Bumstead is an absolute force in the Classic Physique division with three Olympia wins. His shredded physique is impressive, but so too are his calves. His workouts prove that he is constantly challenging himself to see the best gains possible.
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Dorian Yates
Dorian Yates, or known by some as the original mass monster, revolutionized bodybuilding with his intense style of training and sheer will to lift massive amounts of weight. A six-time Olympia winner, Yates is considered one of the best in the sport among many of the other top names we all know and love. When he turns around, especially in his prime, his calves are huge and incredibly hard to miss.
Hadi Choopan
Hadi Choopan turns around and the first thing you see are those strong and impressive calves. His resume is extensive and his will to win is something to be feared. His approach to training is one that keeps him at a high level and he never neglects those calf muscles, thus giving him the ability to continue to stalk the stage with these other bodybuilding giants.
Nick Walker
Nick Walker, like all on this list, has an impressive bodybuilding resume and recently joined the list of those big names to win the Arnold Classic. He loves machine exercises and that lends credence to the sheer size of his massive calf muscles and lower body as a whole. Known as “The Mutant”, he is not one to be messed with when it comes to comparing muscle size.
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Wrap Up
Working our calves is something that cannot be understated. By giving yourself the benefit of taking leg day seriously, you beef up your lower half and give those calf muscles time to grow. With the right training, nutrition, and supplementation, you allow yourself the benefit of seeing seriously muscle growth, so when you turn around, others have no choice but to envy you. Hopefully this list of the best calves in bodybuilding inspires you to want to see serious growth, for what they can do for your overall physique is nothing short of impressive.
What do you think of this list? Are these the 10 best calves in bodybuilding, or does someone else impress you even more?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Woman Makes Over $13,000 Selling Breast Milk To Bodybuilders
Mila De’brito has made a nice chunk of change off her breast milk.
The term “liquid gold” can mean many things and be used to described fluids of all kinds. For Mila De’brito, a mother in he UK, this has taken on an entirely new meaning. In this case, it is breast milk.
De’brito recently shared that she has made $13,522 by selling her breast milk to bodybuilders. This was revealed in a TikTok video where De’brito is seen holding a pouch of her own breast milk, referencing it as liquid gold.
To no surprise, this caused some comments under the video from viewers who want to either try out the method or are critical of it.
“Fair play!,” one comment read. “I know I would if I could produce enough milk but could only do 2 weeks.”
Another added that the method was “genius” while a third mother commented “Omg I can’t get enough in a bottle for a feed never mind sell it, jealous.”
Of course, there were some critics to this method as well. They did not agree with it or argued that the milk was better off being donated and not sold. This is where another commenter came to the aid of Mila De’brito.
“For everyone arguing about money. Donations are only taken up to a certain time after pregnancy. After that, milk quality drops but still sellable.”
The benefits of breast milk have been outlined by many bodybuilders. There are plenty of benefits in regards to nutrients. There is less protein in breast milk than regular cow’s milk but this is not the only factor looked at. Breast milk carries more cards and fat, including overall calories, and this is a reason that bodybuilders believe it will help.
Bodybuilders are a group that want to build as much muscle mass as possible during training and breast milk is a way to do so. This is not the first case of breast milk making some money for mothers willing to sell. De’brito has made plenty of money from her endeavors in this field and it is likely to continue.
When looking at the milk that bodybuilders drink, it can vary from skim to whole depending on the goal of the athlete at the time. What we do know is that breast milk carries many benefits. To see it make a mother this much money is something that has gained much attention from others.
Mila De’brito has been active on social media in sharing her accomplishments. For any further information, keep an eye on her TikTok profile to see if there are more updates shared.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jordan Shallow’s Analysis: What Regan Grimes Needs To Become Olympia Champion
Jordan Shallow believes that Regan Grimes simply needs one thing to become an Olympia champion… time and patience.
Regan Grimes has been a promising bodybuilder with an extremely focused mission to become an Olympia champion. His recent move to working with Milos Sarcev signaled just how serious he is about pushing his physique to the next level. There’s no doubt that Regan has been on the tip of everyone’s tongue over the past years – but he has yet to upgrade to that next level. In our latest GI Exclusive interview, The Muscle Doc, Jordan Shallow, shares his analysis on what Regan Grimes needs to become an Olympia champion.
Jordan Shallow is called The Muscle Doc for a reason. And that’s because he is a very knowledgable individual on all things muscle, weightlifting, and bodybuilding. While he’s not a bodybuilding guru per se, he has been an avid fan of professional bodybuilding for quite some time. That combined with his health and fitness knowledge make him a valuable resource of analysis for the present and future of bodybuilding. That’s why we decided to ask him about the hype behind Regan Grimes – and what the future may hold for his career.
Regan Grimes is a pro bodybuilder who has been on an extended hype train. In some ways, his journey is similar to Big Ramy. He continues to turn heads with each year – but ultimately fails to upgrade to that next level when it really counts – at the Mr. Olympia. That’s not to say he is a slouch of a competitor. In fact, the constant hype behind him shows just how impressive his physique is – it just needs that final push into champion status. The same was said for years with Big Ramy until his victories in 2020 and 2021.
So what does Regan Grimes need to go to the next level. With Big Ramy it was always clear – he needed to improve his conditioning. For Grimes it may be the opposite. His conditioning is often fantastic – but his size might not match up to the likes of someone reigning as champion the size of Big Ramy.
Jordan Shallow believes that there is not one specific thing Regan Grimes is doing wrong that needs improvement. In fact, he believes that Grimes is doing everything right. His latest decision to train under Milos Sarcev further proves that point. It shows that – A: Milos sees enough promise in him to spend time training Regan and B: that Regan is ready to push himself to the next level with a legendary trainer such as Milos.
So with that in mind, Jordan Shallow believes that Regan Grimes simply needs time. He’s young, still in his twenties and has plenty of time to gain further muscle maturity, experience, and growth. Big Ramy, by contrast, is in his late thirties. Shallow believes that time will simply benefit Grimes’ physique. Not only that, but the sport itself may also change over the coming years. Eventually Big Ramy will either step down or be taken down from Olympia champion status. Perhaps Grimes will not be the first one to do that. But perhaps when he is ready – the sport will look different than it does today.
ABOVE: Regan Grimes showcasing his recent physique three weeks out from the Arnold Classic 2022.
In that regard, Jordan Shallow doesn’t believe that Regan Grimes needs to pack on 300 pounds of muscle in order to win the Olympia. He just needs patience, focus, and continued hard work with someone like Milos Sarcev. In time, just like with Ramy over the past decade, Grimes’ strengths will become unstoppable.
You can watch Jordan Shallow’s full analysis of Regan Grimes’ physique in our latest GI Exclusive interview above.
50 Cent Body-Shamed After Super Bowl LVI Halftime Performance
50 Cent was a surprise guest during the Super Bowl halftime show and critics pointed out more than his performance.
The Super Bowl LVI halftime show was one of the best in recent memory. It was headlined by Eminem, Dr. Dre, Snoop Dogg, Mary J. Blige, and Kendrick Lamar. With a lineup like this, it is only right that there was a surprise addition and it was 50 Cent. After the legendary rapper was seen sporting a classic look of his, there were some comments on social media about his overall build.
Dr. Dre and Snoop Dogg opened the show before pointing down below where 50 Cent was seen hanging from the ceiling to perform his hit “In Da Club.” This was a surprise appearance but one that was well received by the crowd and fans of the rapper. In today’s age where social media is king, there are also plenty of trolls who want to point out some issues that they create.
Eminem taking a knee became controversial and the weight of 50 Cent was also brought into question. The current look of the 46-year-old star was pointed out while he was wearing his famous white tank top and headband. 50 Cent too to Instagram to acknowledge the memes that were being created on his behalf.
“?who the fvck did this? ?catch FORCE episode 2 @bransoncognac@lecheminduroi“
The fact remains that 50 Cent did not look bad during his Super Bowl performance. At the high point of his career, he was known for his incredible music along with a shredded physique. 50 Cent often performed without a shirt and was not shy about showing off his chiseled body. As he has gotten older, he has filled out but should not be considered “fat” by any means.
This incident comes two months after 50 Cent began a feud with Madonna after a comment on an Instagram picture of hers. Madonna responded with a video of her own calling out 50 Cent for his comments, which have since been deleted. He apologized for his comments but the pop star did not believe it was genuine.
“You were trying to shame me. Your apology is fake, it’s bullshit, and it’s not valid…An apology is not valid if you don’t know what you’re apologizing for. What you should be apologizing for is your misogynistic, sexist, ageist behavior and remarks,” Madonna said.
Many fans came to the defense of 50 Cent on social media after some comments were made about his appearance.
The Super Bowl performance was a blast to the past for many fans of the top artists from that generation of hip hop and rap music. Some took it as a chance to take shots at 50 Cent. Regardless, the performance itself will be remembered for quite some time as one of the best in Super Bowl history.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Matt Jansen is No Longer Working With Nick Walker
Matt Jansen and Nick Walker go their separate ways.
It appears that bodybuilding coach Matt Jansen has parted ways with the talented Nick Walker. The bodybuilding coach recently addressed the issue in a statement on his Instagram account.
It takes more than just an individuals will to get to the top of the bodybuilding world. While every individual who chooses to become a pro bodybuilder has to have their own resolve, it takes a team to bring their dream to fruition. A bodybuilder without a decent team behind them could find it difficult to get to the top. It can be done, but having a coach can really take a competitor to new heights. It’s what helped Nick Walker become a man to watch on the pro circuit.
There’s no doubt about it, Nick Walker had quite an impressive 2021. Not only was Walker able to secure his position at the 2021 Olympia, he was also able to win the Arnold Classic in the same year. In his first year on the Olympia stage Walker was able to crack the top five. It just goes to show that the up and comer is clearly a future top contender in the Men’s Open division.
That good lighting before getting tanned up for the Arnold.
This year is going to be a competitive one.
Can’t wait to watch !!!
With that said, Nick Walker didn’t get there alone. Walker was able to achieve so much due in part to the team who supported him. One of those team members was bodybuilding coach Matt Jansen.
Parting Ways
A veteran of the bodybuilding game, Matt Jansen was an impressive competitor in his own right. He has since become a trusted bodybuilding coach who has helped many competitors reach great heights in their careers. Nick Walker is among one of those athletes.
But now it appears that Matt Jansen and Nick Walker are no longer working together. Jansen broke the news on his Instagram story. The reveal was in response to a fan question.
It appears that Matt Jansen and Nick Walker have chosen to travel different paths. It will be interesting to see where Walker goes from here, but it’s a safe bet that he’s learned enough to carry him through to the next level.
What do you think of Matt Jansen and Nick Walker going their separate ways?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
What Is The DASH Diet & Why Lowering Your Blood Pressure Matters?
Is the DASH diet right for you?
We often hear of so many diets that it makes our heads spin but add one more in the DASH diet to the list. With so many out there, it is hard to imagine that they all work. However, what is important to note with diets is that not all of them work for everyone and that you need to find the right one for you. With options galore, the choice to decide on how best to tackle dieting may seem daunting, but with guides like this below, you will have a better sense of if this diet really is for you. The DASH diet is definitely an interesting one and one worth exploring.
High blood pressure, or hypertension, is debilitating and can lead to serious issues down the line. The DASH diet, which we will get into, is meant to help treat and prevent hypertension in a natural way that also has plenty of healthy benefits. We all want a diet that is flexible and allows a little wiggle room, which doesn’t necessarily entail sugar or sweets. All we mean is one where you can enjoy what you eat without feeling like you are starving yourself or missing out on anything fun.
Let’s take a look at the DASH diet and see what this is all about. With more explanation for you to absorb, you may find this is one to look into further for what it can do for all your dietary wants and needs. Or, you will get to the end and say not for me. At least you know now of just one more option that is out there to help you see whatever kinds of gains you are looking for.
What Is The Dash Diet?
The DASH diet stands for Dietary Approaches to Stop Hypertension and is a great approach to dieting for those looking to eat healthy, see changes to body composition, and treat or prevent high blood pressure (hypertension) (1). By eating foods that are rich in things like potassium and calcium, and restricting foods high in sodium, sugar, and saturated fat, you better protect yourself against hypertension and work to lower your blood pressure (2).
Very similar to the Mediterranean diet, this will focus on plant-based foods, nuts, low fat dairy products, and lean meats and fish. You do get a well-rounded diet with the DASH diet and many of these foods are consistent with what bodybuilders and other strength athletes eat on a regular basis. Perfect for preventing hypertension, while also aiding in weight loss and your physique goals, the DASH diet is certainly one to look into further.
Benefits Of It
As mentioned before, the benefits of the DASH diet are to help lower your blood pressure and improve your overall quality of life. By giving you a healthy diet to choose from and the right foods to amplify your health goals, what you will find is that changes to body composition with weight loss, as well as more energy and feeling better, are nice bonuses as a result of taking your nutrition into your own hands.
What To Eat On The DASH Diet
When it comes to foods on the DASH diet, many of them will look similar to what you as a bodybuilder or athlete eat normally. Grains, vegetables (cooked or raw), fruits, and nuts and seeds are great options and are of course staples in most diets. For protein sources, you will look towards more lean meats, poultry and fish as these are clean sources of protein and nice bases for a meal.
What you will look to avoid are foods high in sodium, sugar, and saturated fat for these will cause hypertension and limit the effects of the diet (3). While we all love those foods, sometimes we have to give up a little in order to see a lot of gains to our health and fitness.
Why Lowering Your Blood Pressure Matters
Lowering your blood pressure is very important and doctors everywhere will say the exact same thing. Hypertension is sometimes referred to as the silent killer because it can have detrimental effects on your body and will yield devastating results including things like heart attack, stroke, and kidney problems, among others (4). However, by working to reduce your blood pressure and optimize your health in the best way possible, you will limit the risks associated with high blood pressure and give yourself a chance to live longer and see a healthier lifestyle overall.
Bodybuilding & The DASH Diet
The DASH diet may be something to look into as a bodybuilder for the benefits towards better health are clearly evident. The foods of this diet are very similar to those eaten by a bodybuilder or strength athlete so you aren’t necessarily cutting out something imperative to a bodybuilders average diet. With benefits towards weight loss and the ability to provide great protein sources, what you will find is that this diet may be something to consider for those looking to especially beef up their gains and optimize their health as well. Without definitively saying that this diet is perfect your goals, it does have some pros that are definitely worth looking into further to see if this diet is right for bodybuilders.
Wrap Up
Our health matters and something like the DASH diet is perfect for seeing effective gains when it comes to optimizing our health. Lowering your blood pressure is important, athlete or not, and with a diet that focuses on this specifically, your chances to see that happen are great. While this may work for bodybuilders, it is safe to say that more research could be done to see just how effective it is towards muscle growth and overall gains. But what you will find is that this does help with weight loss, changes in body composition, and contains similar foods that bodybuilders eat on the whole. So, the Dash diet is out there and its benefits are now known.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Challa, H.; et al. (2021). “DASH Diet To Stop Hypertension”. (source)
National Heart, Lung, and Blood Institute (2021). “The Science Behind the DASH Eating Plan”. (source)
Harvard T.H. Chan School of Public Health. “Diet Review: DASH”. (source)
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Lauren Pisciotta Profile & Stats
The biography, life, and accomplishments of Lauren Pisciotta
Image via Instagram @laurenpisciotta
Lauren Pisciotta is an American social media star, artist manager, and fitness model born on 18 August 1988. Pisciotta was first discovered while she was the manager of the famous pop singer and internet celebrity Niykee Heaton. With more than 1 million followers on Instagram, she has since transformed into a social media sensation in her own right.
Below is a complete breakdown of Lauren Pisciotta’s profile, stats, biography, training, and diet regimens.
Full Name: Lauren Pisciotta
Weight
Height
Date Of Birth
135-145 lbs
5’9″
18/8/1988
Division
Era
Nationality
Fitness Model, Artist Manager,
Social Media Celebrity
2010
American
Image via Instagram @laurenpisciotta
Biography
Born on 18 August 1988 in Long Island, New York, Pisciotta enjoyed a comfortable upbringing. Lauren Pisciotta became interested in modeling at a very early age and appeared in her first commercial while she was in the 7th grade.
Lauren took an interest in athletics from a very young age which later transformed into a love for fitness. She started going to the gym when she reached the 10th standard.
Her athletic abilities led her to play several sports such as volleyball and soccer. She was also a part of her high school’s cheerleading team.
Since Lauren Pisciotta had already stepped foot inside the modeling world in class 7th, she decided not to attend college and started full-time modeling and artist management.
Becoming an Artist Manager
Lauren started as Niykee Heaton’s manager. She is the brains behind the singer’s catchy hip-hop covers. Lauren Pisciotta started to see her Instagram following soar when Heaton started posting pictures with her on her handle.
Apart from having a superstar friend, Lauren’s amazing body and drop-dead gorgeous looks played a role in her rocketing fan following.
Lauren’s massive popularity has turned her from Niykee’s manager to her partner. Both ladies can be seen posing for photos, doing photoshoots, and traveling the world together.
Beyond her career as an artist manager, Lauren has made a name for herself in the fitness industry. Her rigorous diet and training program have helped her carve a remarkable physique, which has helped her find a constant stream of modeling assignments for many popular fitness brands.
Apart from being one of the most sought-after fitness models on Instagram, Lauren uses her platform for motivating people to pursue their dreams.
Whether in the gym or working with artists or brands, Pisciotta’s focus is geared toward growing her brand and influencing as many people as she can along the way.
Image via Instagram @laurenpisciotta
Training
No matter how busy her schedule is, Lauren Pisciotta always finds time to exercise. If she finds herself in a place where she does not have access to a gym or weights, she improvises by doing bodyweight workouts.
Pisciotta’s hourglass physique is the result of her seriousness towards her workouts.
The key to her fitness success? Lauren does not let her circumstances dictate her fitness routine. Instead, she takes control of each scenario she finds herself in.
Lauren Pisciotta loves doing cardio as it helps her maintain a fit and lean physique. Other than that, she relies on weight training for building and maintaining muscle mass.
Depending on her schedule and business engagements, Lauren usually trains anywhere between two to six times per week. But when she is in the gym, she likes to cut off from the outside world and train with maximum intensity.
Pisciotta is proof that if you are determined and willing to put in the work, nothing can stand in the way of you achieving your dream physique.
Lauren Pisciotta Glute Training
If you did not notice, glutes are Lauren’s strong suit. They are the product of her hard work, consistency, and a little bit of her Greek goddess genetics.
Pisciotta trains her glutes multiple times a week and incorporates various techniques and exercise to train them from every angle to promote and ensure overall development.
Some of Lauren’s favorite glute exercises include squat, deadlift, lunge, and barbell hip thrust. She relies on compound lifts as they incorporate multiple joints and result in a higher muscle fiber recruitment and stimulation.
Deadlift finds a special place in Lauren Pisciotta’s workout regimen as she believes it helps her work on her lower back and core while targeting her glutes and hams.
Lauren Pisciotta glute workout consist of:
Squat: 3-5 sets of 12 reps
Romanian Deadlift: 3 sets of 12 reps
Hip Thrust: 3 sets of 12 reps
Lunge: 3 sets of 10 reps
Cable Glute Kickback: 3 sets of 18-20 reps
Image via Instagram @laurenpisciotta
Nutrition
When it comes to diet and nutrition, Lauren Pisciotta believes in keeping it simple. Instead of micromanaging her diet and obsessing over every calorie, she focuses on meeting her daily macronutrient needs through whole foods.
Lauren Pisciotta’s favorite protein sources include lean meat, plant-based proteins such as beans and egg white. She relies on complex carbs to ensure her muscles get enough glycogen, helping her stay strong and energized during her workouts.
Pisciotta’s preferred fat sources include avocados, nuts, olive oil, and beef.
Image via Instagram @laurenpisciotta
Since Lauren Pisciotta follows a busy schedule, she relies on supplements to fill the voids in her diet.
Lauren isn’t a fan of the typical bodybuilding supplements. If she is too busy to prepare a meal, she prefers consuming a natural meal replacement shake that would give her all the nutrients she would have otherwise got from eating whole foods.