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Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Larry Williams aka Larry Wheels is an American strongman, bodybuilder, and powerlifter. He is best known for his incredible strength and muscle mass.
Larry Wheels has fast become one of the most popular faces in the bodybuilding and powerlifting world. The guy lifts a shit ton of weight like it ain’t nothing but a peanut. Wait, I think I’ve heard this somewhere before, but I digress.
Wheels has been getting a lot of eyeballs for his crazy lifts. In fact, Ronnie Coleman, an 8X Mr. Olympia and one of the strongest bodybuilders of all time, went on record to praise the powerlifter’s strength.
Larry Wheels Stats
Name: Larry Williams
Height: 6’1″
Weight: 245–255 pounds
Birthday: 3 December 1994
Profession: Powerlifting
Larry Wheels Powerlifting Record
Raw 2,275lbs total (810 lbs squat, 610 lbs bench press, 855 lbs deadlift) at 275 lbs of body weight
The numbers mentioned above are from a 2017 powerlifting meet. Larry has since bested his PRs. His current best numbers are:
Squat: 950 pounds
Bench Press: 675 pounds
Deadlift: 937 pounds
Wheels’ Instagram feed is nothing short of a work of art. Like a fine painter, he tries to outdo his masterpiece every time he has a go on the canvas.
Larry has a tendency to push himself too hard. Although we have seen Larry Wheels lift insane weights without a care in the world, it has not gone so well for his training partners.
In the recent past, Ryan Crowley and Mike Edwards have met with accidents on the bench press while training with Larry Wheels. On top of that, Wheels himself has suffered an injury while benching.
Statistically speaking, a majority of Larry Wheels’ injuries occur on the bench press.
We have advice for people training with Wheels; do not hit the bench!
The Larry Wheels Story
Wheels grew up in extreme poverty in Bronx, New York. He started training for personal safety. He wanted to look bigger and stronger so nobody could bully him.
Since Larry could not afford a gym membership initially, he began doing push-ups, pull-ups, and sit-ups every day at home. With the help of his mother, he later built himself a basic weight set consisting of two 40 lbs concrete blocks and a broomstick.
Fast forward several years and training at a gym, Larry Wheels is now a professional powerlifter. He also made two powerlifting world records in 2017, making a name for himself in the sport in the process.
“Because cinder blocks were so heavy, I’d have to swing the weight up. It wasn’t pretty, but I did manage to do three sets of curls and military presses.” – Larry Wheels
Related: Larry Wheels Shares Throwback Video Before He Had Any Muscle
Larry Wheels Diet
Growing up, Wheels did not have the resources to find himself a professional coach who could help him with his training and nutrition program. But that did not push Larry to give up his passion for lifting weights.
He learned everything about the sport through trial and error. Going by his physique and strength, it would be safe to say that Wheels has his shit figured out.
Larry Wheels Diet Plan
Wheels eats 8-9 meals every day. When trying to bulk up, he consumes around 5,500 calories a day. Beef, rice, and avocados are the staples in Larry’s high-calorie diet.
However, when cutting down for a show, Larry Wheels limits his calories intake to 4,400 calories a day. The staples for his shredding diet include salmon, chicken, sweet potatoes, and rice.
Must Read: Larry Wheels Accepts And Completes Hafthor Bjornsson’s Bench Press Challenge
It should be noted that Larry’s cutting diet can be an average bodybuilder’s bulking diet. Larry William’s bulking diet looks something like this:
Meal 1
Eggs
Oatmeal
Fruit Juice
Meal 2
Whey Protein
Meal 3
Cookie Crisp Cereal
Milk
Meal 4
Whey Protein
Meal 5
Grilled Chicken Burger
French Fries
Meal 6
Lasagna
Yogurt
Meal 7
Whey Protein
Meal 8
Larry Wheels Workout Program
Since Wheels came from humble beginnings, he could not afford a gym membership in his early years. After landing a job, the powerlifter paid for his first gym membership and started seeing dramatic progress in his physique.
Although he was getting bigger and stronger, Larry lost interest in bodybuilding after six months of joining a gym and decided to train for strength instead.
Training Principles
Larry Wheels’ workout routine revolves around the following principles:
1. Train Like a Powerlifter
Wheels is more jacked than most powerlifters and stronger than most bodybuilders. He is one of the few successful powerbodybuilders. To achieve his incredible strength and muscle size, Larry alternates between powerlifting and bodybuilding programs.
We will be breaking down his training part into two sections:
Larry’s Powerlifting Program
Larry’s Bodybuilding Program
By the end of this article, you will have a concrete plan of how to build size and strength like Larry Wheels.
Related: Larry Wheels Strict Curls 231 Lbs, Closes in on World Record
2. Rest is Key
In his initial lifting days, Larry barely took any rest. He believed that the more he trained, the bigger and stronger he is going to get. Although it worked for him initially, Larry soon hit a plateau.
According to him, he was stuck at 190 lbs, and the needle on the weighing machine would not budge no matter how hard he trained or how much he ate.
He started seeing progress in his strength and size only after he reduced his workout frequency.
Larry Wheels Powerlifting Program
Wheels follows a three-day powerlifting training program. Traning heavy three days a week and taking the remaining four days off allows him enough time to recover from his intense training sessions.
Here is what his training routine looks like:
Monday: Squat
Wednesday: Bench Press
Friday: Deadlift
After lifting heavy on the big 3 in his powerlifting program, Larry performs a few assistance exercises for his upper and lower body.
As per Larry, he squats and bench presses once per week and deadlifts on alternate weeks. The low-frequency training program gives his body the optimal time it requires to recover from his workouts. It also puts less wear and tear on his body and helps him avoid injuries.
Check Out: Larry Wheels Hits Massive Deadlift PR and Bleeds from His Neck!
Monday: Squat
Reverse band back squat: 3 sets of 1 rep
Plank: 3 sets to failure
Glute ham raise: 3 sets to failure
Larry Wheels performs this workout a few weeks before his powerlifting meets. The Instagram icon goes super-heavy on squats.
Note: we would not encourage beginners or intermediate lifters to emulate what he does in the gym.
Larry likes the reverse bands as they let him get used to the feeling of an ultra-heavy weight on his back, and they take some of the pressure off his back and legs in the bottom position.
Watch: Larry Wheels Sets New Personal Best With Massive 950lb Squat
Wednesday: Bench Press
Bench press: 3 sets of 1 rep
Super yolk push press: 3 sets of 5 reps
V-handle Seated cable row: 3 sets of 10-15 reps
Standing cable external rotation: 3 sets of 10-15 reps
Larry begins his second workout with a 1RM (one rep max) on the bench press.
Remember: Wheels performs a thorough warm-up routine before starting his workouts. Do not make the blunder of attempting a 1RM without your joints properly warmed up.
Watch: Larry Wheels Sets PR With 44 Reps Of 308 Pounds On Bench Press
Friday: Deadlift
Deadlift: 1-10 reps
For his deadlift workouts, Larry does not perform any accessory exercises. He works up to a heavy set of 1-10 reps on the deadlift and then calls it a day.
As we said earlier, Larry Wheels only performs the deadlift every alternate week. On the weeks he does not deadlift, Larry does other upper body exercises.
Watch: Larry Wheels Sets Deadlift PR With 7 Reps of 347kg
Larry Wheels Bodybuilding Program
When Larry trains like a bodybuilder his goal is to build muscle size while maintaining his overall strength levels. His bodybuilding training split includes:
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms
Day 6: Off
Day 7: Off
Wheels is a freak of nature. He currently weighs around 300 lbs and usually sports a six-pack throughout the year. You could not say the same thing for most pro athletes.
Larry trains each muscle group on a separate day so he can perform more volume per muscle.
Day 1: Chest Workout
Incline dumbbell bench press: 3 sets of 5-10 reps
Standing cable fly: 3 sets of 10-15 reps
Incline bench press: 3 sets of 10-15 reps
Rope cable pushdown: 3 sets of 10-15 reps
Wheels stays true to his powerlifting background even in his bodybuilding-style workouts. He does incline bench press with 200+ pound dumbbells.
Day 2: Back Workout
Barbell row: 3 sets of 5 reps
Wide-grip Lat pull-down: 3 sets of 10-15 reps
Pull-up: 3 sets to failure
Hammer strength low row: 3 sets of 10-15 reps
Why just five reps on the barbell row, you ask?
Larry being Larry, performs barbell rows with almost 600 lbs. Now, do not load up your barbell with the same weight. Be mindful, and use a weight that can help you reach failure around five reps, safely.
Wheels does pull-ups in the middle of his workout. For this exercise, perform as many reps as you can with just your bodyweight. However, if you can still do more than 20-reps, feel free to add resistance by using a dip belt.
Check Out: Larry Wheels Shares Exercise To Build A Massive Back
Day 3: Shoulders Workout
Seated barbell overhead press: 3 sets of 1 rep
Machine Viking press: 3 sets of 10-15 reps
Seated dumbbell overhead press: 3 sets of 10-15 reps
Standing dumbbell lateral raise: 3 sets of 10-15 reps
To kick off his shoulder workout, Larry performs seated military press with almost 500 pounds. He limits the first exercise to a 1RM and does not perform 5-10 reps as he does in his other workouts.
For the next three exercises, Wheels pumps up the volume and performs a higher number of reps for a better pump and muscle fiber recruitment and activation.
If you never heard of the Viking press before, you are not alone. Larry Wheels picked up this exercise while training with the professional strongman competitor, Hafthor Bjornsson aka Thor.
Next Read: Larry Wheels Sets New PR With 140lb Shoulder Press For 17 Reps
Day 4: Legs Workout
Machine leg extension: 3 sets of 8-12 reps
Squat: 3 sets of 15 reps
Leg press: 3 sets of 10-15 reps
Seated leg curl: 3 sets of 10-15 reps
Walking lunges: 3 sets of 10-15 reps (each leg)
If you did not already know, Larry Wheels has incredible squatting strength. He likes to pre-exhaust his wheels with the leg extensions at the beginning of his workouts so he does not have to go super heavy on the squat (see what we did there?).
Follow the same workout with the same intensity, and you will surely be limping around for a few days.
Day 5: Arms Workout
V-handle Cable pushdown: 3 sets of 10-15 reps
Seated dumbbell French press: 3 sets of 10-15 reps
Incline skull crusher: 3 sets of 10-15 reps
Incline EZ-bar spider curl: 3 sets of 10-15 reps
Unilateral machine preacher curl: 3 sets of 10-15 reps
Although Larry Wheels has mountains for arms, he rarely goes heavy on arm day. He believes that since his arms are a secondary muscle group in his chest, shoulder, and back workouts, he does not need to push himself too hard on his arm day. While working his guns, Larry likes to train for muscle pumps.
Day 6: Rest Day
Day 7: Rest Day
Training Advice
Training like Larry Wheels is no joke. The Instagram sensation has endured many injuries on his way to stardom. You can check out some of his injury videos here, here, here, here, here, and here. Also, he faced a medical emergency while filming for Strength Wars: The Movie.
These are an awful lot of injuries for a single athlete. That tells you something about Larry Wheel’s training style. We recommend not going too hard on yourself, especially if you are a beginner.
If you are a newbie, you would be better off starting with a beginner’s training routine and then progressing to Larry Wheels’ training and diet program under the guidance of a professional.
Next Read: ‘Strength Wars: The Movie’ Clip – Larry Wheels Vs NDO Champ
Supplements
You certainly cannot lift the way Larry Wheels does without using supplements. Not only do sports supplements support your workouts, but they also help you recover post-training. Wheels’ supplement stack includes:
Creatine: Improves strength, increases lean muscle mass, and helps your muscles recover more quickly during exercise.
BCAA: Helps in building and repairing muscles throughout the day.
Multivitamin: Fills nutritional gaps and makes sure people get their daily allowance of under-consumed nutrients.
Whey Protein: Helps improve muscle protein synthesis and promote muscle growth.
Pre-workout: Psyches you up for your workouts, helps you recover and delays the onset of fatigue.
Who is your favorite powerbodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilding Hall of Famer Explains Why Hammer Deadlifts Trump Conventional Deadlifts
Image via Instagram @chadmartinhof
INBA PNBA Hall of Famer Chad Martin explains why he prefers machine hammer deadlifts over conventional deadlifts.
Did you know that a slight change in your deadlift routine can allow you to work your legs more efficiently? Every devoted lifter knows the importance of deadlifts. They’re one of the big three lifts – bench press, squat, and deadlift. And they’re referred to as the king of all exercises (along with squats) for a good reason. Deadlifts build you a robust posterior chain – glutes, hamstrings, and back. Although, a slight change in your deadlifts variation can excel your gains. According to INBA PNBA Hall of Famer Chad Martin, the machine hammer deadlift allows you to have more range of motion than conventional deadlifts. Here’s what Martin said on Instagram (IG):
“Instead of regular #deadlift especially no bumper plates or pads under #plates I prefer #Hammer#deadlifts. Pulled out 4 inch rubber and replaced with 2 inch then stand on small platform to get better leg depth.”
You can see Chad Martin performing hammer deadlifts below.
https://www.instagram.com/tv/CZXxG8QhlAh/?utm_source=ig_web_copy_link
At 2021 Natural Olympia, Chad Martin competed in the Men’s Bodybuilding Grand Masters division and placed in the top five, receiving fourth place. The Bodybuilding Grand Master’s division is for competitors aged 50+. Although these athletes are older than many contestants in the open division, this class is still competitive. Additionally, natural bodybuilding legend Philip Ricardo Jr. (2021 Men’s Bodybuilding Grand Masters champ), and the first Vegan to earn a multi-media contract with Generation Iron, the INBA PNBA, and Iron Man Magazine, Tamer Barakat, compete in the INBA PNBA Men’s Bodybuilding Grand Masters division.
Natural Bodybuilding Category Size Differences
With natural bodybuilding, competitors’ goal is to build the most downright physique they can naturally. The category each athlete competes in will determine their body goals. And some divisions require more muscle mass than others. For example, as a Men’s Bodybuilding competitor, you’ll need to build extraordinary amounts of muscle for a shot at the title. You’ll also need to make sure you have monstrous legs. On the contrary, muscularity is essential in the Men’s Physique class; however, the athletes aren’t as big. And because Men Physique athletes wear board shorts, they don’t need to focus on their legs.
Pass Rigorous Drug Tests or End Up on the Hall of Shame
Aside from the INBA PNBA testing their athletes through the most rigorous drug testing standards – the World Anti-Doping Agency (WADA) – the INBA PNBA puts any competitor who fails a drug test on blast and publicly ridicules them via the Hall of Shame. Aside from the WADA, the Hall of Shame is another strong reason athletes are less likely to partake in doping. The INBA PNBA wants to ensure the playing field is even for all the athletes putting their blood, sweat, and tears into each competition and playing by the rules.
Fortunately for Chad Martin, he’s on the Hall of Fame, which is every INBA PNBA competitor’s goal, of course.
Generation Iron wishes Chad Martin much success in the upcoming 2022 INBA PNBA season!
Follow us on Instagram, Facebook, and Twitter for more tips from the best natural bodybuilders!
Kathy Drayton Profile & Stats
The biography, life, and accomplishments of Kathy Drayton
Kathy Drayton is former fitness model who transitioned into a celebrity trainer. With her knowledge of fitness and desire to inspire others, she continues her mission while maintaining a high social media presence.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kathy Drayton
Weight
Height
Date Of Birth
115-125 lbs.
5’6”
09/07/1988
Profession
Era
Nationality
Fitness Model, Celebrity Trainer
2010
American
Biography
Kathy Drayton is a model and celebrity trainer from Alaska. Moving to Florida at some point in her younger adult life, she tried her hand at modeling, but was rejected. Instead of backing down, she took to the gym and found a true passion for fitness, only building herself back up into an absolute force.
She would eventually fall for Luther Freeman, and as a relationship unfolded, so too did the 30 Day Transformation program. Together, they work to inspire and help others lose weight and see their desired goals through handling online courses, food prep, and other aspects of health and fitness.
Now, with this program in full force and a massive following on social media, Kathy seeks to continue to inspire others so they too can see great gains and their desired goals become reality.
Training
Kathy Drayton is involved with the program 30 Day Transformation and while those workouts do remain private, until you pay to participate, Kathy isn’t shy about posting clips of workouts and different training routines. While she is constantly changing up her workouts, a few staples include squats, deadlifts, leg presses, leg curls, and select calf exercises. As a part of her process to tone and sculpt, she loves working her abs, legs, and glutes for only the best results.
Nutrition
Like all of those shredded trainers and models we love, Kathy takes her nutrition incredibly serious. Eating only whole foods and watching her nutrient intake closely, she ensures that her diet is clean and able to help her produce only the best gains. Foods like lean meats, fish, rice, sweet potato, and almonds are some staples to make sure she hits her balance of macronutrients.
Supplementation
Supplements are important for us given that they can kickstart our gains. While Kathy uses her own supplements of choice, looking to certain ones for us can help immensely. A fat burner is that supplement you need to shred and sculpt for it will boost your metabolism to burn more calories, move stored fat so you can burn it away as fuel, and suppress your appetite so you don’t feel the need to snack. Ultimately, a fat burner is a great product to aid in all things weight loss.
Nick Walker & Blessing Awodibu Look Monstrous Together In Latest Hardcore Workout
Triceps Workout
Rope push-down – 3 sets to failure
Flat bench triceps extensions with bar – 2 sets
Inclined triceps extensions with dumbbell – 2 sets
Reverse-grip cable triceps press-down – 1 set & 1 drop set to failure
Nick Walker was one of the biggest names to come out of the 2021 Mr. Olympia – and many believe he will show further improvements this year. So the entire industry has been watching Walker with a close eye with each and every update.
Blessing Awodibu, on the other hand, has a lot of hype and potential behind him. Many hope that 2022 will show him improve on his weaknesses to become more of a threat on the stage.
Make sure to stay tuned to the Generation Iron Fitness Network for more bodybuilding, strength sports, and fitness updates!
Singer India.Arie Shares Clips Of Joe Rogan Calling Black People “Apes”
Images via Instagram @ indiaarie and @joerogan
Joe Rogan falls into more controversy after leaked audio of racist comments is leaked by India.Arie.
MMA commentator and podcast superstar Joe Rogan finds himself in more hot water after singer India.Arie shared clips of Rogan referring to black neighborhoods as “Planet of the Apes.” This reveal comes shortly after many musicians such as Neil Young boycotted Spotify due to Rogan’s podcast allegedly spreading misinformation.
The leaked footage comes shortly after India.Arie announced that she would also be removing her music from Spotify. She cited that Joe Rogan’s podcast alongside his “language around race” were the reasons why she would be pulling her music from the platform.
After the announcement, Arie shared more detail about her decision by posting a video clip containing audio of Joe Rogan using racially insensitive language.
“He shouldn’t even be uttering the word. Don’t even say it, under any context. Don’t say it. That’s where I stand. I have always stood there,” India.Arie stated in her post.
India.Arie’s decision and comments came after other musicians had also boycotted Spotify – removing their music from the streaming platform. In fact, Arie stated that Neil Young’s decision to pull his music and voicing his concern about Joe Rogan is what encouraged her to come forward with her complaints.
After musicians such as Neil Young, Joni Mitchell, and India.Arie pulling their music from Spotify, the streaming platform lost $2 billion in market value.
Spotify CEO Daniel Ek responded to the controversy in an official statement on January 30, 2022. He claimed that Spotify would be adding COVID-19 content advisories to all relevant podcast episodes.
Daniel Ek went on to state:
“This advisory will direct listeners to our dedicated COVID-19 Hub, a resource that provides easy access to data-driven facts, up-to-date information as shared by scientists, physicians, academics and public health authorities around the world, as well as links to trusted sources.”
On January 31, 2022, Joe Rogan responded on social media to the backlash – though notably this was before India.Arie released the footage of Rogan’s past statements on black individuals.
In his post, Rogan stated “I don’t always get it right. I will do my best to try to balance out these more controversial viewpoints with other people perspectives so we can maybe find a better point of view.”
His apology was met with mixed responses – though notably Dwayne “The Rock” Johnson defended Rogan – commenting, “Great stuff here brother. Perfectly articulated. Look forward to coming on one day and breaking out the tequila with you.”
As of the time of this writing, Joe Rogan has yet to respond to India.Arie’s claims and the footage that she had released on social media.
This story is still developing and will be updated as more information becomes available. Stay tuned to the Generation Iron Fitness Network for more updates on all things bodybuilding, strength sports, and fitness.
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
Terrence Ruffin Continues Arnold Classic Prep With Huge Push Day
Terrence Ruffin is preparing to defend his Classic Physique title at the 2022 Arnold Classic.
The 2022 Arnold Classic is just four weeks away and competitors are in the final stretch of their preparation. Terrence Ruffin was victorious in Classic Physique during the 2021 event and will defend his title in Columbus in March. Before he hits the stage, Ruffin has put in the work and showed it off with a recent push day session.
Ruffin completed the workout at his home gym, Westside Barbell, with hypertrophy coach Joe Bennett present. This was a workout to build his check and he used multiple machines and exercises. Ruffin shared the workout to his YouTube page.
Terrence Ruffin began the workout with a warmup of incline bench presses. He sported wrist wraps while competing the sets, increasing the weight each time. Ruffin reached 315 pounds before moving onto seated cable flyes. This is where he really started to get that necessary pump.
“If you can get that cable…to be straight across, that’s your best bet because it’ll be heaviest there.”
Ruffin triple-set cable flyes with more presses on the incline bench and laying Y-raises. This also helped work his shoulders over the course of the workout. During the routine, Bennett continues to discuss the position of the workouts and how it will hit different muscles. When Ruffin was performing triceps extensions, his arm position performs the concentric part of the rep where his arm is at its natural position.
Terrence Ruffin continues to be one of the best competitors in Classic Physique. He was able to get over the hump and take home the 2021 Arnold Classic title after finishing as the runner-up in 2020. At the Olympia, Ruffin finished with the silver medal behind Chris Bumstead, who has won the last three Classic Physique Olympia titles.
Classic Physique has taken huge strides recently and it is because of athletes like Ruffin. At the Arnold Classic, four of the top-five finishers from the Olympia will be present. Ruffin leads the way, along with Breon Ansley, Urs Kalecinski, and Ramon Rocha Queiroz.
The Arnold Classic will begin what is bound to be an exciting year in Classic Physique. Terrence Ruffin has been preparing to retain his title and will have a chance to end Bumstead’s reign at the Olympia in December.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
‘The World’s Strongest Child’ Who Lifted 300 Pounds At Age 14 Has Changed Dramatically
Jake Schellenschlager, who became known as ‘The World’s Strongest Child’ has continued to excel in fitness.
Jake Schellenschlager became known early for his incredible feats of strength at a young age. The 14-year-old powerlifter was setting records for his age and weight from his early days of competing. Schellenschlager, known as ‘The World’s Strongest Kid,’ has continued his fitness journey over the years and has changed dramatically.
Schellenschlager began weightlifting when he was 12 years old. He would see his father working out in the garage and wanted to be part of it. It did not take Schellenschlager long to develop incredible strength and do something great with it.
By age 14, the world’s strongest child was able to deadlift 300 pounds. He began competing that year and set new world records for his weight and age during the Powerlifting Bench Press Championships. This was his goal when he first started working out.
Jake Schellenschlager began training with Mike Sarni and this is when he officially Tok the next step. His overall strength was impressive and it was almost unstoppable when combined with his mental toughness and drive.
The World’s Strongest Child follows a long line of children who have made headlines because of their incredible strength or physique.
Richard Sandrak quickly became known as ‘Mini Hercules.’ He began training at a young age and displayed a shredded physique from the time he was a child. Mini Hercules began working out and participating in martial arts at a young age. By age six, Sandrak was able to bench press 180 pounds and upped that number to 210 pounds by eight years old. Mini Hercules was pushed hard by his father but claims that he was never forced into anything.
In recent years, another video has surfaced of Amir the Hulk, a young boy who does not have much body fat because of his condition called Berardinelli Seip. This is a rare condition that sees a child lose all body fat at birth.
Jake Schellenschlager’s drive is different than others. He began lifting at a young age and has remained interested and focused on building a strong physique. He will continue to build that strength and add more size to an already impressive physique.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias: Are Big Name Bodybuilders Cheating Clients With Their Coaching Plans?
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Craig Golias reacts to famous bodybuilders hiring staff to create coaching plans for clients.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias shares his thoughts on bodybuilding coaching plans, Aaron Singerman’s sentencing, and Mark Wahlberg’s recent physique update at 50 years old.
This was another news-packed week in the world of bodybuilding and strength sports. So we broke down the top news stories with Craig Golias to get his thoughts, reactions, and insight on the most engaging moments in bodybuilding this past week. Our key topics discussed cover Aaron Singerman’s 4.5 year prison sentence and whether he will serve a full sentence. Craig also provides insight as a fellow bodybuilding coach about top tier coaching plans. Is it okay for a big name bodybuilder to hire staff to help write their plans and coach clients? Lastly, Craig reacts to Mark Wahlberg’s recent physique transformation. Let’s jump into it.
Aaron Singerman’s Prison Sentence
It was announced over the past week that Aaron Singerman was finally sentenced after a long legal battle regarding his previously owned company Blackstone Labs. He ultimately plead guilty for conspiracy to sell anabolic steroids and other banned substances in his Blackstone Labs products – as well as promoting misinformation on said projects.
Craig Golias holds a pretty stern stance here. Do things the right way and you won’t have to worry about getting caught. Craig doesn’t understand why Aaron Singerman and Blackstone Labs felt the need to include banned substances in their products. Would it really lead to that many more sales?
How legitimate are famous bodybuilder coaching plans?
This week’s biggest topic covers the concept of bodybuilding training plans. Is it fair for a big name bodybuilder or coach to hire a team to help guide clients? If a training plan is promoted as directly from the mind of a famous coach or athlete? Is the client getting cheated if the person messaging them is actually a staff member and not the legend himself?
Craig Golias initially thinks that this is a cheat. That bodybuilders and coaches should always directly train their clients. Blanket training plans don’t account for the individual needs of a client. A major bodybuilding legend or guru should understand this. If they take a clients money only to have a staff member give a cookie cutter plan (perhaps overseen by the legend), it’s not the same thing as direct coaching.
That being said, Craig Golias warns that you get what you pay for. If you are paying lower towards $100 for coaching, you’ll probably get a bad training plan. There are no bargain coaches that are truly worth paying for. Invest in good coaching and you’ll get a good experience.
But what about famous bodybuilders who receive likely thousands of requests? How do they upscale to successfully train a larger clientele? Craig Golias considers this and starts to backtrack slightly. Perhaps there is a fair way to hire staff to help so long as the bodybuild or guru is also very hands on. But ultimately, if a person simply uses their name to sell a program made by others – it’s a scam.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Watch Craig go into full detail about additional topics such as Mark Wahlberg’s latest physique and answer fan questions. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Dexter Jackson is Still Training Hard in Retirement at 210 Lbs, Hints at Big News
Dexter Jackson is hints at big news as he trains hard in the gym.
The legend Dexter Jackson may be retired from competition but that doesn’t mean he isn’t still pushing hard in the gym. Jackson is definitely downsized since we last saw him, but he definitely has plenty of muscle on his frame. The 2008 Olympia champion is looking strong and is even hinting at big news to come.
Jackson has always been sharp as a blade. Whether in season or off season, Jackson has always been in great shape. The one-time Olympia champion is looking incredible even in retirement. Jackson is the winningest bodybuilder of all-time. With every triumphant victory Jackson further cemented his legacy as an all-time great bodybuilder.
After retiring from competition, the bodybuilding community saw firsthand how Dexter Jackson downsized. Jackson was once over 220lbs. Now the bodybuilding legend has downsized to 210lbs. But that by no means suggests he’s lost a step. On the contrary. Jackson is still training hard and looking strong in the gym.
Still in Top Form
Recently Dexter Jackson posted a video of himself training chest with some hefty dumbbells. In the video Jackson looked as strong as ever as he pushed the weight with ease.
Jackson also made another post recently. In this post of Jackson performing bicep training he hinted at big news coming.
Oh yeah we working!! Still sitting at 210 baby!!! Got something big coming up so follow my journey!! ???????
With “something big” on the horizon it’s clear that Dexter Jackson is still a man to watch in the bodybuilding community.
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.
7 Foolproof Tips For Losing Fat
Most People Have Losing Fat Wrong
Most people are going about losing fat all the wrong way. I admit I once did too. But who’s to blame us? There are a multitude of resources out there telling you a bunch of different things.
It sucks to work your fingers to the bone and not see the results you want. Putting in countless hours in the gym and doing everything you can to have subpar results is not fun.
Imagine finally being able to lose the fat you want and getting the body you desire. Follow the 7 tips in this article, and you’ll be ahead of the curve and have a surefire way to build a lean, chiseled physique.
1. Caloric Deficit
Being in a caloric deficit is the MOST important thing to losing fat. It doesn’t matter how hard you work out, if you’re in a caloric surplus, you’re going to gain weight.
You can’t out-train a bad diet. PERIOD! You know the guys I’m talking about. They’re huffing and puffing on the treadmill and you see them in the gym pretty consistently yet they’re still fat.
If you’re wondering why it’s because they’re in a caloric surplus. They can work day in and day out on that elliptical but if they’re feasting every chance they get, they’re just going to be a hamster on the wheel.
Don’t be that guy!
2. Strength Train
If you’re the guy I was just talking about that’s going ham on the elliptical/treadmill every day, then you’re impeding your fat loss results.
Sounds crazy right?!?!
How can I be slowing down losing fat if I’m working hard and doing a lot of cardio?
Well, it’s simply because you’re not building muscle. You need to build muscle to speed up your metabolism. You see, the more muscle you have, the higher your basal (resting) metabolic rate.
This is the amount of calories you burn at rest. The higher your resting metabolic rate, the more calories you burn LITERALLY doing NOTHING.
How’s that for a magic pill.
So get off the treadmill and start lifting weights and strength training a few days a week. Just make sure you’re wearing the right shoes.
Work smarter, not harder.
3. Nutritional Targets
I’m a big believer in flexible dieting and still being able to eat like a king from time to time. But the ancient Greek had it right, “everything in moderation.” Most of your meals should be healthy and hitting certain targets based on your bio parameters.
Everyone will have different targets they should be aiming for. It depends on a number of factors – weight, body fat percentage, activity level, goal, etc.
As mentioned above, you’ll need to be in a caloric deficit to lose weight. So if your goal is to cut, then your calories and macros will be completely different then if your goal is to maintain your weight or gain mass.
Aside from hitting a goal caloric intake, you’ll need to make sure you’re consuming the proper macronutrients (protein, fat, carbohydrates) ratio.
I told you the three most important things you should do to lose fat, but the rest of these tips here are to help you get the most out of your fat loss journey.
4. HIIT Training
HIIT training stands for high-intensity interval training. You may have heard of it before. This is training at a very high-intensity for a short period of time followed by short rest periods.
Research has shown that these aides in fat loss.
On top of that, this training style is a great way to get a quick workout that builds both strength and endurance.
5. Sports
Playing sports is a fun way to burn calories without dreading every workout. Whether it’s basketball, tennis, boxing, etc. it doesn’t matter as long as it requires moving and is FUN!
Sports will also improve your athletic ability, agility, and coordination.
As an added bonus, sports builds your character and helps you connect with people.
Let’s go!
6. Walking
Walking has got to be the most underrated exercise. Not only is walking relaxing, but it burns calories and gets your heart rate up. Talk about a cheat code to exercising.
Another benefit of walking is that it’s a low-intensity exercise. That means you can do it on your rest day as a form of active recovery. (Just don’t tell your competition about your new way to burn calories while resting.)
*Protip: go on a walk with a friend, make a phone call, or listen to an audiobook. This will let you kill two birds with one stone. It also makes the walk go by way faster. Next thing you know, you’ve already been walking for an hour and have burned a few hundred extra calories. Be it connect with a friend or learn something new, walking is a perfect tool to add to your fat loss toolbelt.
7. Sleep
Everyone knows the importance of sleep, but few take it seriously. Sleep helps your body recover from all the work you’ve put it.
Sleep repairs your muscles and build them up quicker. Also, you have more energy to take on the day ahead of you and you’re less sore.
There have been studies that show that not getting enough sleep impairs your ability to lose fat.
Don’t take this lightly!
Conclusion
There you have it, 7 foolproof tips to losing fat. Apply all these tips (especially the first three), and you will 100% lose fat!
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