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Straight Facts: Do You Really Need To Train To Failure?
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Jerry Brainum breaks down the straight facts on training to failure and if it’s necessary for optimal muscle growth.
Training to failure is a concept that is often talked about in bodybuilding, strength sports, and weightlifting. The basic concept is all in the phrase – you must train so hard that you cannot physically lift any further. The theory is that this pushes your muscle fibers to such a level that you get the best muscle growth possible. But does the science back up the claims? In our latest episode of Straight Facts, Jerry Brainum dives deep into training to failure.
There’s no questioning that training to failure works – Jerry Brainum confirms the statistics back up as much – but is it necessary? Or can the same results be obtained without having to train go failure? Training to failure is easier said than done. In actuality, many people who claim to train go failure don’t actually reach it. The training strategy requires a truly focused and powerful mind – as hitting failure is extremely painful.
The reality is – training to failure requires a person to lift past their perceived limits. When they feel like they can’t do anymore, that’s the exact moment they need to keep pushing. Training partners help motivate to get to this level. But there are still many who don’t actually reach that point.
Luckily, according to Jerry Brainum and his research, there are other ways to build massive muscle just as optimally as training to failure. Let’s break down what training to failure actually accomplishes – and how other training tactics can do something similar.
What Happens When You Train to Failure?
There are two important types of muscle fibers – Type 1 and Type 2. Type 1 fibers are connected more towards strength endurance. These are the first fibers to be hit when you lift weights. They lead to the least amount of physical growth – but can certainly still improve your physique and help make you stronger.
Type 2 fibers are were the real massive growth happens. Unfortunately, if you don’t train hard enough these fibers will barely even be affected. That’s where training to failure comes in. Pushing that far will hit these vital fibers. This leads to real deal massive growth.
As Jerry Brainum puts it, if you are lifting lighter weight with higher volume – you will need to train to failure. If not, you won’t build the kind of massive muscle you may be seeking and plateau quickly.
However, Type 2 muscle fibers can be reached an alternative way. Increasing to heavy weight will hit Type 2 fibers. By heavy, we mean a big increase in the kind of core weight you typically lift. When lifting heavy weight, studies have shown that Type 2 fibers are activated without hitting failure.
Should You Lift Light to Failure? Or Heavy?
So which tactic works for you. Also of note – there are many other types of training tactics but for the topic of this discussion we will talk about the big categories of lifting heavy vs lifting light.
Jerry Brainum explains that it largely comes to what works for your individual ability. Some people have the fortitude to train and push to failure. Others would rather lift heavy weight than push so far. However, there are some things you should consider.
Jerry Brainum warns that consistently training heavy (not to failure) over the long term will lead to joint problems and possible future injury. Old school bodybuilders like Dorian Yates loved to train heavy to achieve his legendary physique. But it comes at a cost.
On the flip side, if you do high volume light training – you run the risk of not actually reaching failure. Wasting your time and becoming frustrated once you hit a plateau.
That’s why Jerry Brainum suggests periodization.
What is Periodization?
Jerry Brainum explains that periodization is the act of cycling through different training styles over a long term schedule. So instead of only lifting heavy or light, you lift light to failure for 3 months, then switch to lifting heavy not to failure for 3 months, then repeat. This tactic helps prevent you from mentally burning out. It also helps prevent your body from adapting to one style.
Variation in a workout routine is vital to breaking through plateaus – so this training schedule can be very helpful to reaching goals as optimally as possible.
You can watch Jerry Brainum break down training to failure in full detail in our latest episode of Straight Facts above. Also make sure to stop by every Wednesday for new episodes of the podcast!
Andrew Jacked Trains Legs, Gets Posing Tips From Flex Wheeler
Flex Wheeler took some time to give advice to Andrew Jacked ahead of his next competition.
Andrew Jacked is preparing to turn some heads during the 2022 Arnold Classic Amateur coming up. The winner of the show will earn his Pro Card and qualify for the 2023 Arnold Classic. Recently, Jacked was seen training with a legendary bodybuilder who knows a thing or two about the Arnold Classic. Flex Wheeler joined Andrew Jacked for a leg day and shared some posing advice following the session.
Wheeler won the Arnold Classic four times during his illustrious career. He is still active in the bodybuilding world sharing his wisdom and this time, it was with one of the up-and-coming talents. Jacked has been working with Wheeler, and Milos Sarcev, as he attempts to earn his Pro Card at the Arnold Amateur.
Andrew Jacked took to Instagram to show a massive leg day, along with some posing, with Wheeler.
“Heavy presses, Light Presses Same Reps Same Mentality Same Goal. Stay Focused on The Mission!
Yesszzziirrr !!!@officialflexwheelerFlex wheeler athlete”
Flex Wheeler does not train Andrew Jacked regularly but this is not the first time that the duo has gotten together. Back in December, the two were seen together as Jacked was preparing for what could be a special 2022 season. He has a chance to have a massive year that involves his Pro Card and an automatic qualification to the second biggest bodybuilding show of the year.
It is clear that Andrew Jacked has focused on his legs as an area of improvement. There are noticeable changes to his quads and hamstrings over the last few months. Jacked is not shy about posting physique updates and when he does, he looks better than the one before. This is important as he enters the 2022 season leading up to the Arnold Classic Amateur.
Jacked has not hesitated to reach out to some of the biggest names in the sport and this is not a bad path to take. Wheeler has competed at the Olympia seven times taking home four top-three finishes, including three silver medals. He is one of the best Arnold Classic competitors ever with four victories. He trails only Dexter Jackson, who won the event five times.
Andrew Jacked looks the part of an IFBB professional and he will have a chance to take that final step. With the help of Flex Wheeler and other bodybuilding legends, Jacked could be ready to win the Arnold Classic Amateur.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
15-Year-Old Morgan Nicholls Deadlifts 525 Pounds For A Triple
Morgan Nicholls is one of the prodigies in powerlifting.
When someone says age is just a number, they are usually talking about getting older. In the case of Morgan Nicholls, it can be used because of his incredible strength at such a young age. Th 15-year-old powerlifting prodigy recently showed another impressive lift when he pulled 238kg (525lb) three times in a recent training session.
Nicholls stepped up to the weight with a lifting belt and wrist straps. He dominated the first two reps before having to work hard to complete the third. After locking out three reps, he dropped the weight and had another big-time lift under his belt.
“Heavy Deads ☠️ today – ended up tripling my max but had to leave a little blood on the platform to get the third one ? top set 525×3”
Morgan Nicholls is currently a high school student who excels on the football field. He is a two-way player that can be seen at running back or middle linebacker. At 15 years old, powerlifting is nothing new to Nicholls. He burst onto the scene at the age of 12 and continues to make significant progress with his lifts.
Nicholls is the son of Chad Nicholls, a bodybuilding coach and nutritionist who has worked with some of the best of all-time. This includes eight-time Mr. Olympia Ronnie Coleman and reigning two-time champ Big Ramy. Morgan’s mother, Kim Chizevsky Nicholls, won four consecutive Ms. Olympia titles during her career from 1996-1999. She was named to the IFBB Hall of Fame after what was a legendary career.
In 2020, Morgan Nicholls made his only appearance at a competition during the SPF GP Summer Slash. He won gold in the Teen 13-15 division and 90kg category. He set official PRs of 204.1kg (450lb) squat, 147.4kg (325lb) bench press, and 206.3kg (455lb) deadlift. This was for a total of 557.9kg (1,230lb). Not a bad showing from a 13 year old.
This competition was two years ago now and Morgan Nicholls has continued to beat his PRs. This will only continue as he matures and gets older. To this point, Nicholls has shared his massive lifts on social media. His gym PRs feature a 226.8kg (500lb) squat and 188.2kg (415lb) bench press. This deadlift of 525 pounds is his current PR and he was able to do it for three reps. For reference, his squat and bench press PR would be world records in the 90kg category and Teen 13-15 division.
Morgan Nicholls continues to be a phenom in powerlifting and a name that will be around for a long time. It is unknown when he will take the stage next but we do know that if he competes, it will be a must-see event.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Getting Yoked on the Keto Diet
Getting Yoked on the Keto Diet.
It seems that every couple of years a new fad diet pops up and takes the country by storm. Atkins, Paleo, the Mediterranean diet, and now we have the Keto diet, all of which promise incredible results in a short amount of time. The key difference here is that beyond the anecdotal evidence that comes with any new diet craze, the Keto diet has sound science backing it, and truly does seem to be effective in weight loss.
But why is the Keto diet catching on so quickly in bodybuilding culture? Of course people want to shed as much extra fat as they possibly can to show off their hard-won gains, but is the Keto diet effective when trying to build muscle? Here is a quick rundown of how and why ketosis might be one of the best diets out there for getting absolutely shredded.
Understanding How Ketosis Impacts Your Body
The Keto diet is different than a majority of the other diets you run into. The reason for this is that the Keto diet actually changes how your body uses energy as opposed to other diets that simply limit or cut out certain foods. While a diet high in fats might seem counterproductive when you’re trying to lose weight and shed fat, it is actually one of the keys to how ketosis actually works.
Your body loves carbohydrates. The energy contained in carbohydrates is easily accessible to our bodies, and is broken down into glucose or glycogen for immediate use or later storage. When you cut carbs out of your diet, it in a sense “scares” your body into burning fat as an energy source. This process is called ketosis and results in your body breaking fats down into ketones, which replaces glucose as an energy source.
Now, this switch in how your body acquires energy doesn’t occur right away. First, your body will use all of the remaining glucose available that is stored in the liver before it begins processing stored fats. While there are plenty of testimonials about how effective the Keto diet is, many fail to really hammer home the point that you have to stick with it for an extended period to see real results.
As soon as you introduce more readily accessible energy into your body, ketosis will cease and your body will go back to breaking down carbohydrates. So, how does this whole process affect how we build muscle?
Boosting HGH Naturally
First, it is incredibly important that you consume enough fat while you are on the Keto diet, because if your body doesn’t have fat to process, it effectively goes into starvation mode and begins to break down muscle. Now, if you’re trying to get ripped, this is extremely counterproductive. Luckily, if you follow a strict ketogenic diet, there is an interesting side effect that relates directly to getting absolutely yoked.
Everyone’s body produces Human Growth Hormone, or HGH. The production of it tends to slope off as we get older, but one look at Sylvester Stallone will show you just how effective HGH is to building muscle at any age.
While it is possible to do injections of HGH, the safest course of action is to take steps to increase your HGH production naturally. In order to kickstart your body’s production of HGH, you need to tweak your sleep schedule, diet, and workout routine. The Keto diet by nature will cover the dietary needs for HGH production.
Cutting out sugar and engaging in intermittent fasting are both key to boosting HGH production in your body, both of which are huge components of the Keto diet. Increasing the amount of sleep that you get each night is also critical.
Finally, for an even greater boost to muscle building HGH production, certain foods like steak, yogurt, raw fish, and oats all contain compounds that encourage the production of HGH in your pituitary gland.
Staying Healthy
So, now that you know how the Keto diet helps you lose weight while also increasing your body’s production of HGH, there are some precautions you need to take. The Keto diet can actually be fairly dangerous if you are not careful, and has a slew of side-effects you should be aware of. The reason for this is due to the nature of ketosis; you are essentially rewiring how your body functions at a basic level.
“The Keto Flu” is real. You’ll notice that for the first couple of weeks on starting the Keto diet that you will feel sluggish, irritable, and generally fatigued. This is due to your body struggling to adapt to operating off of ketosis.
This is also followed by another, less pleasant side-effect dubbed “Keto-diarrhea.” This occurs because the gallbladder, which helps to process fat, becomes overloaded, or because when cutting out carbs, an insufficient level of fiber was added to counter the effect.
You may notice that you have a dry mouth and skin, persistent headaches, feeling lightheaded, all of which are warning signs that you are not drinking enough water and becoming dehydrated.
Dehydration is exasperated by a bad case of diarrhea, and many folks are sent to the emergency room due to a misguided thought that if you drink less, you will experience less diarrhea, when the exact opposite is true. Chronic dehydration can damage your circulatory system, not only causing long-term health issues, but harming the insane vascularity you’ve worked so hard for. Drink more water, especially during ketosis!
Finally, on any limited-food diet like the Keto diet, you may have issues getting all of the vitamins and minerals you would normally get through a more varied diet. While the Keto diet does have you eat a decent amount of leafy greens, restrictions on certain vegetables can leave you with a deficiency of vital nutrients.
Yes, you can go through and figure out how much of what to eat in order to obtain those missing vitamins and minerals, but the easier route is to simply supplement your diet with multivitamins. This will keep you healthy while you shed fat and pack on muscle!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ross Cowan lives in Boise, Idaho with his wife and his dog Mosey. He spends his free time camping at Bear Lake, hiking sections of the Idaho Centennial Trail, white water rafting down the Middle Fork of the Salmon River and Hell’s Canyon. You can follow Ross on his Twitter @RossCowanWrites.
Different Types Of Deadlifts You Should Be Doing
5 Different Types of Deadlifts You Should Try
Deadlifts are a compound (multi-joint) exercise which helps in building muscle mass and strength. Just like with the squats, people gravitate away from performing the deadlifts since they can exhaust you completely in a couple of sets.
While there are many different variations of deadlifts, most people stick with the conventional deadlifts leaving a lot of gains on the table. You should perform the deadlifts at the beginning of your workouts as it pre-exhausts your back and you don’t have to perform other heavy compound exercises later in your workouts when you’re fatigued.
1. Sumo Deadlifts
Sumo deadlifts should be a welcome change from the conventional deadlifts. Like the sumo squats, the sumo deadlifts involves placing your feet at a wider stance with your hands inside of your feet.
Since the sumo deadlifts decrease your range of motion, you can lift heavier weights. The main focus muscle groups while performing the sumo squats are your quads, hams, and glutes. While doing this exercise make sure you’re not lifting the weights with your back, your legs should be your focus muscle group.
2. Romanian Deadlifts
Romanian deadlifts are also known as stiffed legged deadlifts. They target your hamstrings and most people prefer doing this exercise on their leg day. You should maintain a slight bend in your knees while performing this exercise.
Bring the barbell down by pushing your hips back while keeping your back straight. Keep your legs stiff and focus entirely on your hamstrings. Think of your hams as chains used to lift and lower your upper body.
3. Deficit Deadlifts
Deficit deadlifts are used to increase the range of motion while performing the deadlifts. You follow the conventional deadlift form and grip while performing this variation. The only difference is, you stand on an elevated platform.
Deficit deadlifts can be a great exercise if you want to bring up your legs as there is a lot of leg recruitment in this exercise. Since you have to pull the bar through a greater range of motion, proper leg drive is essential.
4. Snatch Grip Deadlifts
The snatch grip deadlifts are a type of an Olympic exercise. In this exercise, your hands take on a wider grip like you would take while performing a complete Olympic snatch. This exercise works your hamstrings.
The snatch grip deadlifts will give you a stronger base for performing the Olympic snatch. You should increase the weights on the barbell incrementally as lifting heavier weight than you can handle can cause a back injury.
5. Chains and Bands Deadlifts
Chains and bands deadlifts will test what you’re made of. Bands and chains put added tension and weight at the top of the deadlift, which forces you to concentrate on the lock-out position. Lifting with chains and bands on the barbell will put extra tension on your core.
You will experience added resistance at the top of the movement since the chains are completely off the ground and the bands are stretched to the max. The added resistance will be taken off the barbells as you lower the weights. If you practice deadlifts with bands and chains, you’ll feel much more stable when you’re doing straight weight.
Which is your favorite deadlift variation? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Build A Lean Meal Plan For Effective Gains
Focus on a lean meal plan for only the best gains.
We all want to see the most efficient gains possible while also following a lean meal plan. Too often do we associate leaning out and cutting weight with losing hard earned muscle. Bu that just isn’t true. Focusing on a meal plan that works to lean you out and give you room for gains is possible, it just takes knowing exactly how to do it to get it done.
A lean meal plan doesn’t have to be debilitating either. It doesn’t mean eating only soups or some food with minimal calories. It just takes eating smarter and eating more effectively to maximize your gains while still eating lean.
On top of eating lean, you will start to feel good. Giving yourself a cleaner diet will give you energy, increased focus, and a will to want to train harder as you see only the best gains start to surface. What you’ll find is that your lean meal plan isn’t holding you back or taking away enjoyment, but in fact, helping your mindset, everyday activities, and giving you the best benefits when it comes to leaning out and seeing gains.
So, take all the thoughts you have about the traditional idea of leaning out and throw them out the window. Seeing those gains you want most is possible and with the right lean meal plan approach, you will see gains in no time.
Let’s take a look at how best to tackle a lean meal plan and what to include and focus on so you only see the best growth. With the real focus on what matters, you will be shredded in no time.
How To Build A Lean Meal Plan
A lean meal plan focuses on a lot of factors, including types of food, training plan, proper sleep and hydration among other things. We’ll focus in on a few so you can properly attack this plan head on to only see the best gains.
Focus On Smart Gains
Smarter gains start with a cleaner diet. Instead of doing something like dirty bulking where you just eat and eat, putting an emphasis on smart gains will allow you to tackle those leaning out goals while still putting on muscle. Your body wants good food. Actually, your body wants what is best for it in general, so take advantage of that and only focus on smart gains.
Emphasize Timing
Timing and when to eat is important, for example, not scarfing down plates of food at night right before bed. Timing your protein especially is something to take note of for this will have a real effect on your muscle growth and recovery as you look to keep on those lean gains (1). Talking with a nutritionist or an expert on proper timing and how best to structure this meal plan can prove to be worth it in the long run.
Plenty Of Protein
Protein is absolutely essential and without it, you will lose gains. Now, that’s not focusing on smart gains. Protein is necessary to keep you full and offer the best nutrients as you look to thrive on multiple levels. Plus, with protein as the building block of all muscle, neglecting this from your diet would be a huge mistake (2). Whether it be lean meat, fish, or plenty of other protein packed foods, place these in your diet throughout the day and make sure you get enough.
Eat On Your Non-Training Days
On those days we don’t train, we often times feel like we need to eat less so we don’t consume as many calories. But what we don’t realize is that we are hurting ourselves by not fueling our bodies and giving them the proper nutrients they need, even on a day off. These days off are the best times to let our bodies rest and recover and by eating and ensuring we get plenty of nutrients on our off-days, we actually build smarter gains.
Take Advantage Of Supplements
Supplements are there for a reason and can greatly help us see real growth. While they can get expensive, it is possible to find premium supplements at an affordable price. A protein powder is something to definitely take note of and is a key ingredient in your lean muscle building goals (3). Definitely consider other supplements, however, for these will have a real effect on how you want to target and shape your gains through a lean meal plan.
What About Training?
Training on a lean meal plan can seem challenging but it really isn’t. Limiting cardio is helpful, for you won’t feel as hungry and won’t necessarily feel the urge to snack. Putting an emphasis on resistance training is key for this will build muscle and constantly give your muscles something to work off of (4). Supplementation post-workout will be key here as you look to optimize muscle growth and recovery as best you can. Ultimately, your training plan will work in tandem with the nutrition plan, for you can’t separate the two. Eating well and not training will lean you out without solid muscle. On the flip side, training without eating well won’t show off those gains. It’s like a dance, and these two have to be in sync as you look to lean out and show those gains off for all to see.
Wrap Up
Building a lean meal plan requires a lot of diligence and knowing exactly what to look for as you seek the best for all your gains. With the right approach to training and diet, you are well on your way, especially if you put an emphasis on top-tier supplements. The right approach is all you need and by targeting certain goals, a lean meal plan will keep on lean muscle, allow you to lean out, and ultimately, produce only the smartest of gains.
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
Schoenfeld, B.; et al. (2013). “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Helms, E.; et al. (2014). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
The Rock Gives Tour of His Iron Paradise Home Gym
The Rock gives a tour of his home gym The Iron Paradise.
Dwayne “The Rock” Johnson recently posted a tour of his Iron Paradise home gym. The popular actor has become well known for being an incredible athlete even into his 50s. That motivation to push his physique abs athleticism to the next level spawned the Iron Paradise.
The Rock has become well known for his massive muscle as well as his accomplishments on the screen. He’s become equally well known for his intense training in his home gym. Day after day, week after week The Rock trains with an incredible intensity, transforming his body constantly. It’s in the Iron Paradise that he built up his physique for the upcoming superhero film Black Adam.
Home Away From Home
While it may be a home gym, for The Rock it’s like a home away from home. From his recent posts on social media you can tell just how important the gym is to the actor.
THE IRON PARADISE
As millions and millions of you around the world understand.
This is who we are.
This is what we do.
Intensity, grit, drive, humility, gratitude, purpose & respect.
We succeed, we smile.
We fail, we learn.
We get better.
It’s more than just an iron bar.
LFG!!!
The Tour
The Rock recently posted a more in depth tour of the Iron Paradise gym. The video showcased the nooks, crannies, and other featured details of the gym. From the looks of it, the gym is as high level as any facility built for professional athletes.
Meet us in the #IRONPARADISE.
What do you think of The Rock and his Iron Paradise gym?
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.
The Upper Body Workout Men’s Classic Physique Athlete Henrik Edstrom Does Weeks Before Natural Olympia
Men’s Classic Physique INBA PNBA athlete Henrik Edstrom demonstrates upper body workout weeks before the 2021 Natural Olympia.
Choosing the right upper body workouts is imperative for the results you want. The correct movements are even more critical for natural bodybuilding INBA PNBA professionals since they compete against the most elite natural physique athletes on the planet. In certain parts of the year, natural bodybuilders will focus more on cutting or bulking, and the same can be said for the different exercises athletes do to prep for competition. Depending on the time of year and the muscle group a natural bodybuilder is focusing on, will determine which exercises they do.
As the biggest natural bodybuilding event globally – Natural Olympia – approached in 2021, Men’s Classic Physique competitor Henrik Edstrom demonstrated on social media what a total upper body workout session looks like for him.
In an Instagram (IG) post on Ocobober 26, 2021, Henrick Edstrom said:
“Upper body focus. Great session today. Have been able to add weight consistently on all lifts over the last 3 blocks despite cutting BF. Less than 3 weeks out from the Natural Olympia.”
Henrick Edstrom’s workout helped him clinch a top ten spot (seventh) in the Men’s Classic Physique division at 2021 Natural Olympia.
Henrick Edstrom’s Natural Olympia Upper Body Workout
Below is the upper body workout Henrick Edstrom performed just three weeks before the 2021 Natural Olympia.
Upper Body Focus Workout
– Warmup, mobility
– Jerk prep
– Jerk technique (light) 5×2
– Close-grip pulldowns 4×8
– Bench 5×5
– Seal row 4×8
– Inc DB curl 3×12
– Rope pushdown 3×12
– BFR Biceps/Triceps circuit (3 rounds)
– BFR Delt circuit (3 rounds)
– 1/2 Murph (BW only)
*Note: Henrick Edstrom wrote the movements on IG.
You can see IG clips of Henrik Edstrom performing his workout below.
https://www.instagram.com/p/CVe2VxpLRvR/?utm_source=ig_web_copy_link
Henrick Edstrom blended an excellent mix of compound, isolation, and Olympic movements for his upper body workout before hitting the Natural Olympia stage in 2021. He performed big compound movements for his chest and back like barbell bench press and barbell seal row. And he mixed in cable rope tricep extensions to target his triceps. Edstrom also made sure to include the Olympic lift jerk press for an explosive movement targeting his whole body.
Natural Olympia
Natural Olympia is home to the most significant natural bodybuilding competition worldwide. And it’s no surprise that it’s hosted by the INBA PNBA – the most prominent natural bodybuilding league. INBA PNBA competitors train for many bodybuilding shows throughout the year, but Natural Olympia is the one they want to show up in the best conditioning. It’s the Super Bowl for natural bodybuilders. And doing well at this show will increase athletes’ chances of signing a muli-media deal with Iron Man Magazine.
Generation Iron (GI) had an entire camera crew on the ground capturing the best moments at 2021 Natural Olympia held November 11-13th, 2021. Below you can watch a behind-the-scenes Generation Iron clip.
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Ronnie Coleman Shares Workout Video Showing Massive Arms
Ronnie Coleman is continuing to look massive in the gym during workout sessions.
Ronnie Coleman is one of the best bodybuilders of all-time and continues to be an influential voice in the sport. Even during his years off the stage, Coleman has made sure to keep his physique in great shape. He recently showed it off with a workout video where he is pumping up his arms and looking massive.
Coleman shared the video on Instagram where he is seen performing bicep curls. He is now 15 years removed from his final Olympia competition but that has not stopped his progression in the gym at 57 years old.
“yeah Buddy, we got those Lightweight Baby t-shirts in Blurry. Sometimes your vision is blurred when lifting those Lightweights Baby!!!! Go to ronniecoleman.net to get yours.”
Ronnie Coleman completed upwards of 20 reps with each arm. He is currently training six days a week and completes stem-cell treatments. Thanks to his recent work in the gym, Coleman has been able to bulk up to 285 pounds. This is an incredible feat after some health risks that have kept Coleman out of training.
Since 2017, Coleman has went through 13 surgeries. There are still some effects from those surgeries but Coleman has been able to get himself the necessary treatment to continue his good health. This is no surprise given his passion for fitness and drive in the gym.
Ronnie Coleman sported a physique during his prime that is almost unbeatable. He won eight consecutive Olympia titles from 1998-2005. These are included in his 26 total victories as an IFBB professional. In 2006, Jay Cutler defeated Coleman and put an end to his streak. His final Olympia came in 2007, where he placed fourth. Even after retiring from competition, Coleman continues to make an impact.
During the 2021 Arnold Classic, Coleman was given the Lifetime Achievement Award from the event. He gave a speech that will not soon be forgotten. He recently had a chance to reflect on that moment and describes it as extremely difficult and emotional. Coleman was the right choice for the award last year because of all he has gone through and his perseverance to improve his health.
This recent workout video shows that Ronnie Coleman continues to be a freak of nature. Despite multiple surgeries, the legendary bodybuilder has figured out was to keep his body in tremendous shape.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Nutrition Tips During Those Cold Winter Months
Follow these nutrition tips to stay on top if it all during those cold winter months.
These cold winter months can be daunting but it never hurts to follow a good set of nutrition tips. For those in cold and snowy places, winter can be one of those times you just charge through. Even if you enjoy that kind of weather, it does get old eventually. Putting an emphasis on your nutrition is important and knowing what to eat, and what is best to eat, can improve not only your nutrition, but those other elements like immunity, sleep, and mental health that are so vital to staying healthy in these cold winter months.
Winter also has all of these fun holidays. Regardless of what you celebrate, December is a time of many different holidays with festivities moving into the New Year. Maybe your diet took a bit of a hit as you look to capitalize on those New Year’s Resolution goals. Regardless, you still have a few more months left of winter and that cannot be forgotten. Knowing the best nutrition tips for staying healthy in these cold months can help greatly as you seek to continue gains without falling victim to the icy temperatures of these remaining winter months.
Let’s take a look at some top nutrition tips for these cold months. With the right tips, we’ll talk how weather can affect your and your nutrition and why it matters to eat well for immunity, sleep, and other essential elements. The right approach will take you straight through the cold and into those more warm months we all know and love.
Best Nutrition Tips During Cold Months
Following the right nutrition tips can help greatly as you chug through these remaining winter months. Some of the best nutrition tips include:
Plenty Of Protein
Protein is essential for any time of year, but especially now during these colder months. By working to fill you up, protein can keep your body working so you feel more settled and still see great gains (1). Especially if you are working out, definitely don’t neglect protein.
Add Oats
Start your day with something warm and filling like a bowl of oatmeal. Great for weight loss and digestion, while being nutritious and high in antioxidants, oats can benefit your training and overall health in a number of ways. Plus, you can add fruits, nuts, and other ingredients to make this dish something to enjoy (2).
More Seed & Nuts
Seeds and nuts are loaded with vitamins and minerals that can work to boost your immune system and aid in other bodily functions to better your health and performance. Grab a pack of nuts and have a healthy and worthwhile snack as you sit under that blanket.
Load Up On Leafy Greens
Regardless of weather, you need to make sure your leafy greens are piled high on your plate. Keeping up those energy levels and muscle strength and working to fight inflammation will make your life that much easier once those winter months start to fade (3).
Vitamins, Vitamins, Vitamins!
It is imperative you keep up with vitamins and minerals, whether that be through the food you eat or through a great supplement in a multivitamin (4). However you get them, make sure you get plenty to keep you as healthy as possible in these freezing temps!
Soups & Stews
You can’t go wrong with soups and stews for these will provide for a warm dish while also adding variety to your workout. Whether it be broth-based or something more hearty, you get the best of both worlds with a great bowl of soups and stews.
How The Weather Affects You & Your Nutrition?
Depending on what the weather is, this can have a real effect on you. We aren’t necessarily talking eating a scalding soup on a hot day type different. Or drinking a cold slushy in twenty degree weather. More so how nutrition and how you feel impacts how you respond in certain weather. Eating the right foods can affect mood and work to alleviate any of those unnecessary negative thoughts and emotions that can drag you down. Putting an emphasis on what you eat during certain times of the year can be a game changer for your goals.
You Want To Make Sure You Eat For…
Immunity
Staying healthy is key and making sure your nutrition is centered around boosting immunity can prove to be very effective throughout these cold months. Plenty of vitamins and those immune boosting foods can help greatly in this endeavor. A more healthy you is able to work harder and smarter to see only the best gains for yourself, your health, and overall physical wellness.
Sleep
Sleep is so important and working to focus your nutrition around sleep can better prepare you for the long road ahead when it comes to boosting all areas of your health and wellness. With proper sleep, you can better tackle any workout that comes your way while also staying sharp mentally to handle those everyday problems.
Mental Wellness
During these cold months, we can’t take our mental health for granted. Working with key foods that give us a boost to mental wellness will keep us active and engaged when the weather gets gloomy. A positive mindset and attitude will work for your benefit tenfold as you seek the best for all areas of your gains.
Wrap Up
With the right nutrition tips for those cold winter months, you can better tackle any and all stressors that come your way and start to hinder progress. Those months can get cold and dark, but with the right approach you can handle all stressors and negative emotions associated with a cold winter. Nutrition is key and boosting things like immunity, sleep, and mental wellness only add to your ability to see the best gains possible. Follow these tips and see how they can help you plow right these through these cold winter months.
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*Images courtesy of Envato
References
Paddon-Jones, D.; et al. (2008). “Protein, weight management, and satiety”. (source)
Rasane, P.; et al. (2015). “Nutritional advantages of oats and opportunities for its processing as value added foods- a review”. (source)
Edith Cowan University (2021). “Green leafy vegetables essential for muscle strength”. (source)
Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)