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Tamara Walcott Announces World Record Deadlift Attempt After 650-Pound Lift
Tamara Walcott recently completed a lift that would set a new world record.
Tamara Walcott continues to show massive feats of strength during training sessions. This has continued recently as she prepares to hit the stage once again. While deadlifting, Walcott crushed a 295kg (650lb) lift, which is 14 pounds heavier than the official world record in the 90kg category, which she currently holds.
Walcott took to Instagram to share her recent lift and her future plans. There is no doubt that she has what it takes to build on her record and now she just has to do it on an official stage.
“Everyone counted me out in the beginning …. I was not the best but I worked the hardest… I use to be the kid that got picked last based on my looks then end up being a valuable asset!!! Count me out if you want I’m depositing it as fuel !!!!!”
“Stay tune as I work towards Breaking my own ATWR. FOR THE HEAVIEST WOMENS DEAD LIFT IN THE NEXT 8 days …. And just remember silence is d deafening don’t hate appreciate, give it your all and you CAN DO IT TOO JUST LIKE”
Tamara Walcott will compete at The Ghost Clash on Feb. 13. This is where she could load up the bar with the weight needed to set a new mark. This would break the record of 288.5kg (636lb), which she set during the 2021 WRPF The Bucked Up Showdown.
During this event, Walcott completed a 265kg (584.2lb) squat and 165kg (363.8lb) bench press. This was before her record-setting deadlift. Combined, the total was 718.5kg (1,584lb), which was the second heaviest all-time.
Walcott burst onto the scene in 2018 when she competed in her first sanctioned event. Since then, she has made an appearance in seven shows and has six victories. It is unknown what the world record attempt will look like but Walcott will certainly set a new mark. She has a chance and the strength to become the first woman to complete a raw 300kg (661.4lb) deadlift.
Tamara Walcott has become one of the best powerlifters in the women’s division. If she is able to set a new deadlift mark, even reaching 300kg, she will only continue to build her legacy. There will be plenty of eyes on her and her lifts during The Ghost Clash.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Can You See Bodybuilding Gains Without Using Supplements?
The possibility of seeing real gains without using bodybuilding supplements.
We all know that taking supplements can greatly improve all areas of your bodybuilding gains. But is it possible to see gains without using them? The answer is yes, of course you can see gains without using supplements. But throughout this piece we’ll explain why supplements can be beneficial and why it would be best to not totally ditch your supplements. Seeing gains requires diligence and hard work, with or without supplements, but sometimes that extra boost can be exactly what we need to see some really effective gains.
Most of us are familiar with those popular supplements taken to enhance training, performance, health, and wellness, and with more and more supplements coming to the fold, it can be easy to just ditch them all. As ironic as that may seem, the more choices we have, the harder the decision, and ultimately, we start to shy away. But if we embrace the options and open up to the fact that there are so many options out there, we can better help ourselves and in the end, our gains.
So, whether it be a protein powder, pre-workout, fat burner, multivitamin, creatine, or any other supplement out there, each has respective benefits to give you better overall quality of life and improve your training and performance for the best results. Your gains matter and supplements are there to help you.
Let’s take a look at bodybuilding without supplements. While it is of course possible, knowing what can happen when you use and when you don’t use supplements may just help you make up your mind for that easier decision.
Potential Challenges You May Face
For those who don’t use supplements, there are some potential challenges you may face when it comes to seeing and building gains. First off, your protein intake is important and without supplements, you may start to lack some of that vital intake. Protein is the building block of all muscle and without it, you will struggle to build muscle and in effect gains.
You may also start to lose out on vitamins and minerals and while you can get these from whole foods and a healthy diet, what will happen is that you may start to be deficient in one, or a few, if your diet doesn’t reflect that intake. Other benefits you receive from supplements like energy and focus may also start to lack as well.
Building Gains Without Supplements Through…
Training
For training, if you stick to a good routine full of resistance exercises and HIIT workouts, you will effectively build and keep on gains (1). Sticking to a regular schedule is key though for this will ensure consistency and will keep your muscles working more regularly. Increasing time under tension and working to optimize your full range of motion is vital in that this will work your muscles beyond belief and help you see that progress you want to see most.
Nutrition
Your diet needs to reflect those gains you want to see as well as ensuring the proper intake of protein, carbs, and fat to give you that all important balance of macronutrients so you will operate at full capacity (2). On top of this, a healthy diet will keep you full of those vitamins and minerals needed to thrive on a daily basis so you only see the gains you want most. This will also ensure your health stays at an all-time high. In order to see gains through your diet, without supplements that is, eating clean, whole foods is the key, and unfortunately, that may mean taking away those sweet treats you know and love.
Sleep
Sleep is vital and putting a priority on this is absolutely imperative. This is the time we can recharge and rest in efforts to tackle the long day ahead. But this is also a time to let our muscles grow and recover (3). Plus, who doesn’t love a good sleep, especially if it is helping you see gains.
Why Not Take Supplements
Supplements can get expensive, so the argument to not take them is valid. With so many options, and each competitor trying to get your support, there are those lower priced options out there but how trustworthy is the product. Using a product with premium ingredients can get expensive and sometimes we just can’t afford to spend a fortune on supplements.
What Quality Supplements Can Do For Your Bodybuilding Gains
However, if you buy quality supplements, these have the ability to take your gains to new heights. Packed with only the best ingredients, what you will find is these are certainly helpful in seeing gains. While it is possible to go without, why put yourself through that? Let’s break down a few of these so we know exactly the kind of benefits you will get.
If you take something like a protein powder, this will pump you with that all important protein so you see those gains you want most. Helping with muscle growth, recovery, and weight loss, this is a great supplement to take. Pre-workouts will help with those energy boosts and for those struggling to kickstart a workout, why not rely on this product to keep you energized and focused? Then there’s a multivitamin. Those vitamins and minerals you may be missing are covered with this trusty supplement able to help improve your overall health and wellness.
Wrap Up
While it is possible to see bodybuilding gains without supplements, why put yourself through that? Sure, they can get expensive, but it is possible to find quality products at an affordable price, it just takes knowing where to look. Ultimately, supplements have potential to let those gains soar, so you see the best outcomes possible for your training and performance. Don’t let your gains suffer and check out some awesome products today.
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
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Lambert, C.; et al. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
2022 Europe’s Strongest Man Lineup: Luke Stoltman Prepared To Defend Title
Luke Stoltman headlines an impressive lineup for the 2022 Europe’s Strongest Man.
The 2022 Europe’s Strongest Man competition is quickly approaching. The list of competitors has been released and Luke Stoltman leads the group as the reigning champion of the event.
This competition will take place on April 2 at First Direct Arena in Leeds, England. The full lineup has been released and it is full of well-known names from around the world.
2022 Europe’s Strongest Man Lineup
Kelvin De Ruiter
Graham Hicks
Konstantine Janashia
Mateusz Kieliszkowski
Pavlo Kordiyaka
Evgeny Markov
Eythor Melsted
Oleksii Novikov
Luke Richardson
Aivars Smaukstelis
Luke Stoltman
This is a stacked list of competitors with many having a chance at winning the title. Let’s take a closer look at some of the main athletes to watch.
2022 Europe’s Strongest Man Competitors To Watch
Luke Stoltman
When Luke Stoltman steps on stage, no matter the competition, he is a threat to win the event. He won the Europe’s Strongest Man competition in 2021 and was featured in other big events, such as the World’s Strongest Man and 2021 Giants Live World Open. Heading into the event, Stoltman has been training hard with his brother and reigning World’s Strongest Man, Tom Stoltman. He is the favorite to repeat during the event this year.
Oleksii Novikov
Oleksii Novikov was second to Stoltman at this competition a year ago. He won the 2020 World’s Strongest Man competition and remains an elite name in the sport. Before taking the stage in England, Novikov will have a chance to compete at the 2022 Arnold Strongman Classic. This is where he can see where he measures up heading into Leeds.
Graham Hicks
Graham Hicks is an interesting name to keep an eye on. He has been in strongman for years now but has been dealing with a groin injury. Hicks was forced to withdraw from the Britain’s Strongest Man because of it. This is an injury that he has been dealing with for over a year now but has been able to train with it. Hicks won bronze at the 2021 Europe’s Strongest Man and will be a factor if he is at full strength.
Mateusz Kieliszkowski
Mateusz Kieliszkowski is no stranger to this competition and it will be his this straight since returning from an injury. He injured his tricep but was able to recover and compete at the WUS Dubai (2nd place) and Rogue Invitational (4th place). Now, he will have a chance to add the Europe’s Strongest Man title to his resume.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Whitney Jones: Women’s Bodybuilding Is NOT A Beauty Pageant
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Whitney Jones talks about the temporary disappearance of Women’s Bodybuilding from the Olympia… and how femininity should not matter for the division.
Ever since the early days of Bev Francis in the Women’s Open Bodybuilding division, the debate about femininity in the division has raged on. Francis famously battled back and forth each year attempting to attain what the judges wanted. Did she need to lean out or get bigger? The expectations seemed to constantly change. This issue continued ultimately until the Olympia weekend decided to stop holding the Ms. Olympia competition. It returned in 2020 after a six year hiatus. In our latest GI Exclusive interview, Fitness Olympia champion Whitney Jones explains how Women’s Bodybuilding should never be considered a beauty pageant.
Women’s Open Bodybuilding has a problem. Or at least, it had a problem for many decades. Perhaps even since its introduction into the sport. The problem seems two-fold, though both are related. The division can’t seem to get enough competitors (or audience) to engage. Secondly, there is a constant debate on the “femininity” of the physiques in the division.
During our conversation with Whitney Jones, we asked for her thoughts on female bodybuilding as a whole, and the six year forced hiatus that Women’s Open Bodybuilding took away from the Ms. Olympia. Whether it’s on or off the stage, it seems that physique expectations are different for women bodybuilders. There have been many pro bodybuilders who have outright stated that they are not interested in female bodybuilding at all. Why?
Whitney Jones isn’t surprised, but continues to believe that there is a bright future for the Women’s Open division and all female bodybuilding divisions. During our interview, she discusses how ever since she was young, she received comments for her muscular physique. Muscles are deemed “manly” and not something that women should push too far. While that mentality may be changing as culture becomes more “woke” – there are still many who believe that Women’s Open bodybuilding needs to maintain a femininity within the physiques presented on stage.
Whitney Jones doesn’t agree with this. In fact, she outright states that bodybuilding is not a beauty pageant – it’s a physique pageant. The female physiques on stage should be judged exactly even with the men physiques on stage. It’s not about how pretty a woman is. It’s about how perfectly sculpted a woman’s physique is.
Luckily, current Mr. Olympia owner Jake Wood seems to agree. Before owning the Mr. Olympia brand, he ensured that his Wings of Strength competitions always held Women’s Open bodybuilding – even during the six year hiatus away from Olympia weekend. Upon purchasing the Olympia brand, he immediately brought back Ms. Olympia.
Things are looking up for the division for the first time in nearly a decade. But the question remains, will the will of the people (particularly men) be more open minded about the division? Will they help bring a bigger audience and more support to a division that nearly died? That remains to be seen.
With more divisions than ever, women are able to choose which size they want. Much like Men’s Open – most people do not want to be a mass monster. So both Men’s Open and Women’s Open often contain the least number of active pro bodybuilders. For an already struggling division such as Women’s Open, this can create a harder uphill battle.
Whitney Jones isn’t worried – particularly because of the current (and two-time) Ms. Olympia champion Andrea Shaw. She is an excellent ambassador for the sport and truly showcases the excellence that can be achieved in the division. She also holds fantastic charisma. Perhaps this will inspire more to enter the division and excite audience members who have been sleeping on it the past decade.
You can watch Whitney Jones’ full comments on Women’s Open Bodybuilding and femininity in the sport in our latest GI Exclusive interview segment above!
Big Ramy Takes On Larry Wheels In Arm Wrestling Match
Two-time Olympia champion Big Ramy recently took down Larry Wheels in an arm wrestling match.
There are few things more entertaining than two behemoths putting on a show to determine who is stronger. That is what happened when Larry Wheels took on Big Ramy in an arm wrestling match recently. In the end, it was the two-time Mr. Olympia who came out on top.
Wheels shared the video to his Instagram page. The powerlifter has gained three million followers on the social media platform and they were recently given a treat with this competition.
Big Ramy and Larry Wheels have built two of the best physiques in the world and have done it in different ways. Big Ramy has spent his career building a massive physique to win titles on the bodybuilding stage. That is exactly what he has done after winning the 2020 and 2021 Olympia titles in Orlando. He will look to make it three in a row in December as the competition moves back to Las Vegas.
Wheels has dabbled in many areas over the course of his career. He has recently returned to powerlifting and setting some new personal records in the gym. His strength is only increasing despite his other paths.
In recent months, Wheels has tried his hand at arm wrestling. He began with two losses to Aleksandr “Schoolboy” Toproll before squaring off with Brandon Allen. Wheels took the early rounds of the match before Allen was able to take over. In this recent video against Big Ramy, it seems as though Wheels was overmatched from the start.
Big Ramy is seen looking comfortable from the early moments of the video and even cracks a smile. It did not look like he was applying full pressure early on. Wheels is struggling to take down Big Ramy and is later defeated when Big Ramy decides to turn it on.
It was interesting to see Big Ramy participate in something like this given the risk of injury. As a bodybuilder, he is on special diets and workout plans all year round in order to be ready for competition. Larry Wheels has been training as a powerlifter and keeps his strength at a high. At the time of the arm wrestling match, Big Ramy was around 340 pounds, which is his offseason weight. Wheels usually weighs around 245-300 pounds given his current goals.
Larry Wheels will continue to put on a show when he hits the gym while focusing on arm wrestling. If he continues to take on or train with athletes like Big Ramy, it will be must-see action.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Alexia Clark Profile & Stats
The biography, life, and accomplishments of Alexia Clark
Image via Instagram @alexia_clark
Alexia Clark is an American fitness model and social media celebrity born on 22 May 1990 in Arizona. With over 2.1 million followers on Instagram, she is one of the most-recognized fitness celebrities on the internet. Alexia is known as the ‘Queen of Workouts.’
Below is a complete breakdown of Alexia Clark’s profile, stats, biography, training, and diet regimens.
Full Name: Carriejune Anne Bowlby
Weight
Height
Date Of Birth
110-120 lbs
5’7″
22/05/1990
Division
Era
Nationality
Fitness Model,
Social Media Celebrity
2010
American
Image via Instagram @alexia_clark
Biography
Born and raised in Arizona, USA, Alexia had an active childhood. Growing up, she loved to exercise and was engaged in many sports. According to Clark, high school sports were an outlet for all of the competitive energy pent up inside her.
Her love for fitness grew immensely when she enrolled in Arizona State University to study marketing. Since she did not enjoy her degree, she spent most of her time working out in the gym and researching ways to improve her physique.
Fitness is like a cure-all drug for Alexia Clark. She believes working out every day helps boost her energy and outlook on life. Clark notices a negative impact on her mood every time she misses a workout.
Alexia started working at a marketing company after graduation. Although Clark landed a great job, she realized she had no passion for it. It was then she decided to follow her passion and left her job to become a personal trainer.
New Beginnings – Fitness Modelling
The Instagram celeb’s family and friends have always been supportive of her choices and decisions. Alexia reveals that she did not feel anxious or nervous while leaving her steady job to pursue a new career.
According to Clark, she grew up listening to self-improvement and motivational speakers on tape that her dad played for her and her two brothers in their car whenever they were driving.
From that point, it took her two years to sculpt her physique. Alexia Clark credits her family and friends as being the biggest influences on her. They encouraged her to succeed as a fitness model by pushing her to audition for numerous photoshoots.
Lo and behold, the ‘Queen of Workouts‘ got selected in the second audition she attended. Alexia Clark was featured on the cover page of a popular fitness magazine.
She then began appearing in commercials and ads for several popular brands and companies. Some of the most popular magazines she has appeared in include “Men’s Health Magazine” and “Good Morning America.”
Turning into a Social Media Star
In 2013, Clark started posting pictures and videos of her lifestyle and training on Instagram.
She was always trying new exercises and a combination of movements in her workout. Looking at her progress, people close to Alexia started asking her for fitness advice. Many did not live near her and could not train with her, so Clark started posting her workouts on social media.
According to Alexia, it started with just friends and family following her workouts, but over a short period it turned into thousands, and the thousands turned into two million people.
Alexia Clark’s Instagram profile is a goldmine for workouts, exercise, and nutrition tips.
Image via Instagram @alexia_clark
Training
Alexia Clark is a hardcore fitness athlete. She trains seven days a week. Yes, you read that right. She takes no days off.
Clarks mixes HIIT workouts with traditional CrossFit training, creating her own unique style of workouts.
Although Alexia trains every day and performs a lot of functional movements, she is not a fan of lifting heavy. Instead, she focuses on following a full range of motion and perfecting her form.
Alexia Clark Training Routine
The following is Alexia’s full-body circuit training workout for burning fat:
1. Circuit 1 – 3 rounds
Push-up: 10 reps
Jump Over: 10 reps
Bent-Over Row: 10 reps
Overhead Press: 10 reps
Squat: 10 reps
2. Circuit 2 – 3 rounds
Ball Toss: 10 reps
Dips: 10 reps
Kettlebell Swing into Press: 10 reps
Step-up: 10 reps
Plank Press: 10 reps
3. Circuit 3 – 3 rounds
Pull-up: 10 reps
TRX Row: 15 reps
Battle Ropes: 40 reps
Sit-up: 15 reps
Wall Walk: 20 reps
4. Circuit 4 – 3 rounds
Close-grip Pull-down: 10 reps
Single-Arm Lat Pull-down: 10 reps
Oblique Crunch: 10 reps
Cable Reverse Grip Row: 10 reps
Rear Delt Fly: 10 reps
Note: While doing the circuits, limit your rest duration to 45-60 seconds between rounds.
Not to mention, Alexia Clark does not do the same workout twice. She ensures she never hits a plateau by constantly including different training techniques, exercises, and styles into her workouts.
“Every day presents new challenges, and no two days go exactly the same. The same should apply to your fitness regimen, to keep it mindful.” – Alexia Clark
Training Advice from Alexia Clark
Here are a few training tips from the ‘Queen of Workouts’:
Consistency is key: According to Alexia, one of the biggest challenges she faced in the beginning was staying consistent with her training. She insists on making your fitness routine a habit.
Change is the only constant: Not only does changing her workouts consistently keep Alexia interested, but she also believes that it helps her yield the best results.
Make fitness a part of your lifestyle: An individual needs external motivation to train when they look at working out as a chore. Making your fitness routine a daily ritual will help you become the best version of yourself.
Be a part of a community: Being a part of a community can keep you accountable and give you a platform to share your journey. Alexia believes that training with friends and family helps create a healthy environment where everyone motivates each other. Clark has built a community of herself called the “Queen Team“.
Image via Instagram @alexia_clark
Nutrition
Alexia Clark follows a nutrient-rich whole food diet. She keeps her diet clean all year round and does not believe in eating cheat meals. The Instagram star likes to receive her nutrients from a variety of quality sources and does not limit herself to certain foods.
Alexia meets the majority of her daily calorie needs through protein and fiber-rich foods. Some of her go-to foods include chicken breast, egg whites, fish, feta cheese, and dark green veggies.
Alexia Clark’s Daily Meal Plan
When looking to shed body fat, Alexia’s diet includes:
Meal 1
Warm Lime Water: 1 glass
Egg Whites: 2
Oatmeal: 1 serving
Meal 2
Fruits: 1 serving
Meal 3
Vegetable Soup: 1 serving
Egg Sandwich: 1
Brown Rice: 1 serving
Fish: 1 serving
Meal 4
Fresh Fruit Juice: 1 glass
Vegetable Salad: 1 serving
Meal 5
Greek Salad: 1 serving
Feta Cheese: 1 serving
Soup: 1 serving
Image via Instagram @alexia_clark
Supplements
Alexia Clark uses the following supplements to improve her recovery and maintain her shredded physique throughout the year:
Fat Burner: A fat burner makes sure she is not storing excess body fat. An effective fat-burning supplement converts stored body fat into energy.
BCAA: Helps build muscle, decrease muscle fatigue and alleviate muscle soreness.
L-Glutamine: Helps muscle recovery, gut and immune function.
Everything You Need To Know About The Anterior Pelvic Tilt And 6 Ways To Fix It
6 Ways to Fix the Anterior Pelvic Tilt
With the rise in desk jobs, the pelvic tilt is one of the most common occurrences. Some people don’t even realize they have a pelvic tilt until shown proof. There are three forms of pelvic tilt – anterior, posterior and lateral pelvic tilts.
In this article, we’ll be focusing on the anterior pelvic tilt (APT) which is also the most common form of pelvic disorders. The pelvis helps you in walking, running and lifting weights off the ground.
Understanding Anterior Pelvic Tilt
APT is when the front of the pelvis drops in relation to the back of the pelvis. It happens when the hip extensors extend and the hip flexors shorten. Anterior pelvic tilt (also known as lordosis, lumbar lordosis, and lumbar hyperlordosis) can also cause a height loss of 0.5-2.5 inches.
An APT occurs when your pelvis is rotated forwards which forces your spine to curve. APT which goes unfixed for a long time can lead to weak glutes and abdominal muscles. It can also cause lower back pain, hip and knee pain, and an incorrect posture.
Ways to Fix the Anterior Pelvic Tilt
Strengthen Your Abs
Pelvic tilts can be the result of weak abdominal muscles. Exercises like the leg lower drill, dead bugs and reverse crunches are a good way to work on your APT. Breathing during these exercises need to be controlled and focused on fixing your pelvic tilt.
While exhaling during the ab exercise, push your ribs downs and push your hips forward. The exhaling shouldn’t be sharp but eccentric. Maintain a mind-muscle connection with your pelvis and the abs throughout all the exercises.
Hip Thrusts
Hip thrusts can be an incredibly effective exercise in bringing the front and the back of your pelvis in a single line. While performing the thrusts focus on keeping your spine in a neutral position.
Lie down with your knees bent and feet placed flat on the floor. Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line. Keep your glutes and abs flexed as you hold the position for a couple of seconds before returning to the starting position.
Don’t Sleep on Your Stomach
Most people while sleeping on their stomachs use a pillow which naturally extends the front pelvis. Sleeping in this position for extended hours can make the APT your default posture.
Sleeping on the belly is a strict no if you’re already suffering from APT. The transition from sleeping on your stomach to the sides or on the back can take some time but it’ll be worth it when you see the change in your posture.
Correct Your Posture
If you correct your posture, you’ve already won half the battle. Always monitoring your standing stance can take some time getting used to but can save your joints and muscles a lot of unnecessary stress and tension.
If you’re standing all day, avoid slipping into ATP by switching your standing position as standing in the same posture can be tiresome for your spine. If you’re standing on your right leg and get tired, switch to your left leg and then stand evenly on both your legs before going back to your right leg.
Half-Kneeling Hip Flexor Stretch
Half-kneeling hip flexor stretch is a great exercise to fix your APT as you can change the range of the movement according to the tilt in your back. This exercise will help relax the hip flexors and increase your hip flexibility.
Kneel down on an exercise mat and lunge with your right leg while your left knee rests on the floor. Bring your pelvis forward by tightening your glutes and abs. Lean forward from your right leg until you feel the tension in the hip flexor and inner thigh of your right leg. Hold the position for 30 seconds and complete the recommended reps. Repeat on the other leg.
Pelvic Tilts
The range of motion is the differentiating factor between the pelvic tilts and the hip thrusts. In the pelvic tilts, you will pull the anterior pelvis in before pushing up with the spine whereas in the hip thrusts the main motion is to push up the hips while maintaining the spine in a straight line.
Pull your belly button in toward your spine and then push your pelvis up toward the ceiling. Contract your hips and glutes as you lift your pelvis and hold the position for five seconds.
Are you suffering from APT? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Advantages of Lifting Lighter Weight
Light weight baby.
You’re a bodybuilder, or something like it. You don’t want to lift light, right? While your initial answer maybe yes, there’s something to be said for the other side. Sure, conventional wisdom tells you lifting heavy weights will recruit more muscle fibers and get you bigger, but what if you told you that lifting lighter weights to failure can produce comparable results in size and strength as well as adding range of motion to your set routine. Still don’t believe us, read on.
More strain on the intended target
Lighter weights means the intended muscles do all the work. When you lift with more weight than you can handle you tend to lose form and use momentum instead of putting the intended strain on the muscle. How many times have you seen guys curling heavy barbells only to turn into a back workout, exactly. Try staying with weight you can actually lift with perfect form.
Hypertrophy
Going back to the first point, when you lift weights suitable for the intended body part, it tends to build more hypotrophy gains in the muscles you want to grow. Hypertrophy is the enlargement of an organ tissue from the increase in size of its cells.
Better Range of motion
Lighter loads allow for the exercise to be performed through the full range of motion. Lifting heavier weights tends to shorten the range of motion, not fully taking advantage of the intended movement. In a study published in the January 2014 issue of Journal of strength and Conditioning Research, it was found that after 12 weeks of strength training with full range of motion, the strength and size of their muscles were greater than those observed in the group that used movements with a shorter range of motion.
Growth
In a game changing study published by the Journal of Applied Physiology, researchers at McMaster University found that effort, not load, increases muscle growth. This means dispels the previous myth that hypotrophy only occurs with heavyweights. Subjects that lifted lighter weight until failure gained just as much size and strength as the subjects who pushed big weight.
The study also found testosterone and growth hormones elevated just as much in subjects that lifted lower weight to failure as those that hoisted bigger weight with less reps.
In short, both lightweight and heavyweight can beneficial in size and strength, it just depends how you use them. We’re not saying you can’t max out on a set with less than ideal form, just don’t think it’s the only way to achieve your goals. Use lighter weights on days your feeling sluggish or to top off your daily routine and you’ll be surprised at the results.
Hit us up in the comments section below and let us know what you think about light weight routines. Do they have their place in bodybuilding or is it no guts no glory?
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How To Get A Nice Butt For Solid Gains & Aesthetic
You may not care, but a nice butt can take you a long way.
We often work those muscles we see as important to training, performance, and aesthetic, but having a nice butt can take us a long way. By putting an emphasis on building stronger glutes, we better set ourselves for success either will sport specific movements or more functional ones. People love a nice butt, on both men and women, and working your behind can be something others will envy, or enjoy.
There are great exercises and tips out there to help us get a nice butt and knowing how best to approach this can prove to be highly effective in the long run. A nice butt can take your aesthetic to new heights, come competition time or with everyday life and focusing on your glutes will make all the difference for those gains you want most.
Let’s take a look at what it takes to get a nice butt for those sport specific and more functional movements. Knowing what exercises to perform to better our training will lead us to better performance and more of a drive to see those results we want most. Plus, strong glutes can enhance a nice butt so others will envy us as well.
Benefits Of Strong Glutes
We often take having strong glutes for granted. While we tend to focus on those muscles we see as performing enhancing and aesthetically pleasing, too often do we neglect our glutes and feel as though they may not be as pivotal in our sport specific and functional movements. But the benefits of strong glutes cannot be overlooked for what they can do for all facets of our fitness goals.
Benefits of strong glutes include:
Increased performance: With less risk of injury, more power, and better strength, our overall performance goals are greatly enhanced through stronger glutes.
Better posture: Posture is huge and without our glutes to support us, we will find ourselves struggling to have good posture as we look to support our hips.
Reduced injury: Able to help support us, strong glutes will allow for reduced injury, especially to our low backs which often take on a large load (1).
Better balance and stabilization: We need to be balanced and stable for all areas of our training and performance and strong glutes allows us to maximize that ability no problem (2).
Increased power: Having strong glutes allows us to generate more power for better explosivity and speed when it comes to boosting those sport specific movements.
Aid in our aesthetic: Strong glutes will add to our aesthetic and allow us to feel good about our butt when we turn around, either for competition or just in daily life.
Best Exercises For Stronger Glutes
Knowing which exercises to put into your routine can make or break those glute gains and having the right approach will only prove to be most effective in the long run. Let’s take a look some great exercises to build those glutes for a nice butt.
Squats
Squats are a great exercise to build that lower half so you see only the best gains. By maximizing your range of motion, you rely on those glutes to keep you balanced and stable as you drive that weight to build overall leg development (3).
Lunges
Lunges help build your glutes with the nature of the movement. Like the squat, these help you stay balanced and stable but given the movement of one leg, each side of your glutes get equal work done with this effective exercise. Plus, lunges offer tons of variations to try (4).
Hip Thrusts
Hip thrusts rely on your glutes to build stability for your core, pelvis, and entire lower body. A great exercise to target your glutes, this is definitely one to put into your routine.
Deadlift
Some of the movement of the deadlift puts an emphasis on your glutes making this great for shaping and toning your butt. A great exercise for your entire posterior chain, you can’t go wrong with a great deadlift (5).
Step-Ups
Step ups can improve symmetry and balance and work each leg as a whole or individually. A great exercise to develop explosiveness and power, you really put a focus on your glutes as a driving force to make this movement happen.
Kettlebell Swings
Kettlebell swings activate your glutes for greater hypertrophy and with the weight of the kettlebell, you will see great progress. A nice exercise to get your heart rate going, you also see plenty of other benefits as well.
Top Tips For A Nice Butt
Along with the right exercises to perform, knowing some helpful tips can better take your gains to places you want them. Building your glutes takes time but knowing how best to do so will only enhance those gains for the better.
Emphasis On Leg Training
When you settle into your leg day routine, double up on exercises or put in two leg days for your plan. Your glutes are imperative for leg exercises and focusing on these more will allow for better gains, and ultimately, more toned glutes.
Focus On Rep Ranges
Working with different rep ranges will challenge these muscles so they grow more effectively. Treating your glutes like other muscle groups includes them in the party and allows for those gains you want most.
Superset and Drop Sets
Like other muscle groups, don’t be afraid to focus on drop sets and supersets to fatigue these muscles and get the most out of your training (6). Pushing yourself will only enhance those gains you want most.
Wrap Up
Having a nice butt goes a long way and focusing on those movements is something to not take for granted. Strong glutes can elevate our training and performance but also allow for more toning and a better sense of confidence when we turn around. With the approach, those gains will appear in no time and allow for only the best gains come competition time or just everyday appearance.
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
Buckthorpe, M.; et al. (2019). “Assessing and Treating Gluteus Maximus Weakness- A Clinical Commentary”. (source)
Jeong, U.; et al. (2015). “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients”. (source)
Kubo, K.; et al. (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Jonhagen, S.; et al. (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Neto, W.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Schoenfeld, B.; et al. (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
9 Bodybuilders Whose Bodies Turned Against Them After Using Steroids
Substandard steroids from the black market can potentially kill. The same applies to the misuse of anabolic steroids even though they’re balanced. In this article, we are going to look at bodybuilders who regretted misusing steroids after their bodies turned on them. Please note that some of them are deceased and in no way does this article victimize them based on their steroid use history.
Steroid users are reminded that their bodies respond differently to the drugs. Only a few adverse or fatal cases have been reported as a result of steroid misuse. Steroids, like any other drug, come with side effects which range from mild to severe. However, the chemicals might start reacting with your body and cause complications. You’re advised to discontinue the use of a particular steroid immediately it starts causing complications. Most importantly, be reminded that the effects from using steroids can be reversed with the right therapy.
Must Read:: 10 Famous Bodybuilders Who Died in the Line of Duty and Why
George Paterson
George Paterson was the 2019 Arnold Classic Championship winner. Sadly, he passed on at the age of 37 due to steroid-related complications. The official cause of death was reported to be sudden cardiac dysrhythmia due to hypertensive cardiovascular disease. But steroid use was cited as a contributing factor.
Paterson had a long history of steroid use and his death came at a time when he was preparing to compete for Mr. Olympia at the Orange County convention center. Fitness experts had predicted that he was the favorite to win the competition before his death. It is possible that Paterson had used too much steroids while preparing for the contest, which turned out to be fatal.
Rich Piana
Another bodybuilder who had a rough path with Steroids, Rich Piana’s death was much publicized. Many people knew him as a bodybuilder but he was also a youtuber and businessman. His major achievements include winning titles for: NPC Mr. Teen California (1989), NPC Mr. California (1998), and other NPC competitions in 2003 and 2009.
Up until his death in August 25, 2017, Piana defended his steroid use, insisting that he is not hooked. However, he admitted more than once that indeed the drugs ‘can kill you’. Piana was placed in a medically induced coma for two weeks prior to his death. When the police searched his home after his death, they found 20 bottles of testosterone, which suggests he might have taken a lot of it before passing out. Piana was one of the most followed athletes on Instagram with 1.2 million followers. He was 46 at the time of his death.
Related Article:: Why People Die from Steroids These Days
Naved Jamil Khan
Steroid misuse can affect different vital body organs depending on how your body responds to them. As for Naved Khan, the drugs had taken a toll on his liver to a point he needed a transplant. He was diagnosed with Hepatitis B and got admitted at the ICU. Doctors cited excessive steroid use as the reason behind his condition. Khan was only 23 years when he died, so his was a case of steroid misuse rather than prolonged use. And just like Piana, Khan died a day before he took part in a bodybuilding competition being held in Thane city.
Khan was found to have dangerously high levels of cortisol in his body. This is a steroid hormone that falls under a family of steroids known as glucocorticoids. These drugs are very potent and could mess up your system if misused. His mother noted that Khan used to order steroids online and inject himself regularly. She further urged young people not to misuse steroids so as not to meet the same fate as her son.
Lex Darne
Darne developed difficulties breathing and had a puffy face soon after using illegal steroids he ordered online. He was initially taken to hospital where he begged the doctor to give him testosterone. The doctor denied his request and that is when he resorted to buying illegal ones from the internet. Darne was a gym owner and fitness enthusiast at the time of his death. A South African by birth, he had moved to the UK where he met his death two weeks later.
Darne’s family knew nothing of his steroid until they accompanied him to the UK hospital and saw his medical records history. His mother, Barbara Darne felt sad that he had been using all that and not letting anyone know. It was later revealed that he used to hide the drugs he was taking for his injury. Darne breathed his last on the morning of July 29, 2020.
Mike Matarazzo
The man fondly remembered as ‘Big Guns’ by his friends had only a 20% heart function at the time of his death. He succumbed to a heart-related condition that is suspected to be due to prolonged steroid use. Matarazzo didn’t win a major title but he was among the most ripped bodybuilders of his time. The closest he came to winning a title was in the 1998 Mr. Olympia contest where he finished 9th. He last appeared in the event in 2001 where he finished in the 21st place.
Mike Matarazzo was using steroids on and off throughout his career. Medical experts have hinted that the use of the drug could have contributed immensely to his death. Matarazzo died in 2014 aged 47.
Ben Harnett
Ben Harnett was known to take steroids ahead of every competition. The father of one would eventually meet his fate in February 2019. He was found dead at his home in Guide Post, Northumberland. An inquest into the cause of Harnett’s death revealed that he had been using body-enhancing drugs. His father, Harnett Snr. Also stated that his son was also using cocaine alongside steroids. This revelation could be the reason Harnett’s death was swift.
A family man who had not even celebrated his first anniversary of marriage, Harnett left behind a devastated 24-year old wife and an infant. His love for the gym proved to be his undoing as he misused steroids trying to make the most out of his body.
Robby Ryder
Robby Ryder is probably the youngest bodybuilder to succumb to steroid misuse. He was a British upcoming bodybuilder when he met his tragic death at the age of 20. It is reported that Ryder died from complications caused by steroid drugs he bought online. He had collapsed at his home in Hull shortly after opening a pack containing the drugs. Fingers were pointed at illegal steroids once again. Ryder’s death showed the consequences of a perpetual culture where young bodybuilders use excess steroids to build muscle quickly.
Must Read:: Steroids Usage Among Young People
Robby Robinson
Robby Robinson is still alive but he has his dark past with steroids. The legendary bodybuilder states that he didn’t used to take steroids until he moved to California from Florida. One day he took a shot and went home, he sat down and his head started spinning.
It is his body’s reaction to steroids that made him restrict their use to during competitions only, and even then, he would take very small amounts once in two weeks. Robinson would not take any steroids during the offseason. He has urged the government to regulate the steroid market because it is doing the opposite of building careers in many cases.
Unidentified Bodybuilder Working to Get Arnold Schwarzenegger’s Physique
The Coroner reported in 2013 that a bodybuilder whose identity was suppressed collapsed and died during a 45 minutes workout. It is also reported that the 20-year old died of a cardiac arrest caused by steroid use. A staunch follower of bodybuilding legend Arnold Schwarzenegger, the lad was prepared to do anything to look like his idol. Those ambitions pushed him into steroid and dietary stimulant use that caused is untimely death.
Overall
Deaths and other health complications caused by steroid misuse have plagued the bodybuilding industry for decades. Surprisingly, such cases are very rare in elite bodybuilders such as past Mr. Olympias. It is possible that the bodies of experienced bodybuilders have developed tolerance to the drugs.
Additionally, elite bodybuilders have mastered the art of balancing their steroid intake and knows exactly where to get the right product. Steroid products from the dark web are not only illegal but also sub-standard. It is very likely the product you buy from an untrusted entity will cause you trouble. Young and aspiring bodybuilders are advised to trust the process and work it out in the gym first before resorting to steroids. Successful bodybuilders will tell you that it is the hard work that gets you there, steroids only come as a second option.