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Mistakes Men Make with the Mesomorph Body Type
Mesomorph’s Physique Potential
Mesomorphs have a superpower, unlike any other body type. They’re the best of both worlds and many gym rats are envious of these fellas.
However, many mesomorph men aren’t training the correct way to harness their power to the fullest. They end up doing the wrong training program, eating the wrong foods, and end up spinning their wheels instead of building the physique they’re capable of.
Once mesomorph men learn to train and eat correctly, they’ll have everyone’s head-turning. If you’re a man with the mesomorph body type, you’ll want to keep reading.
What is a Somatotype?
The way your body is naturally built and shaped, including your body composition and skeletal frame is your somatotype, aka body type. There are three different kinds of somatotypes: ectomorph, mesomorph, and endomorph. An ectomorph is skinny and lean, a mesomorph is compact and muscular, and an endomorph is round and large.
Interestingly, somatotypes derived from the researcher and psychologist from the 1940s, William Sheldon (1). Believe it or not, Sheldon also categorized these different body types to correlate to different personality traits.
Somatotypes all have their pros and cons and one isn’t necessarily better than the other, depending on what your goal is.
If your goal is to eat like an elephant and not have a pound to show for it, then you’ll benefit the most from being an ectomorph – think of a skateboarder. And if you want to be large and massive, then you’ll want to be an endomorph – think of an offensive lineman.
But if you want to fall somewhere in the middle, then a mesomorph is best. A good example of a mesomorph would be a wide receiver in the NFL. These guys are built, lean, and have a great portion of muscle without having much body fat.
Mesomorphs are well-proportioned with a muscular chest, shoulders, arms, and legs and distribute their weight evenly, and have a medium-sized bone structure.
Which One Are you?
After knowing a little bit more about the different somatotypes, you may be wondering which one you are.
If you have a hard time gaining weight and don’t carry much muscle, regardless of the countless days you spend in the gym and the endless amount of pizza you indulge in, you’re likely an ectomorph. But if losing weight is more of a struggle for you and you tend to store higher levels of body fat, you’re probably an endomorph. And if you walk around with a fair share of muscle mass and shed fat quickly (but pack on weight quickly if your diet gets too much out of control), you’re probably somewhere in the middle, making you a mesomorph.
One study found that children have a similar somatotype to their mothers (2).
Benefits of Having a Mesomorph Body Type
Having a mesomorph body is the best of both worlds. You don’t have any problem gaining weight or losing weight, and most people in the gym envy these guys. There is a myriad of benefits when it comes to being a mesomorph.
In fact, this 2018 study found a correlation between somatotype and anaerobic performance, and mesomorphs demonstrated higher strength (3).
Mesomorph Benefits:
Build muscle easily
Lose weight with a breeze
Effortlessly maintain a lean physique
Strong
Athletic and explosive
Can eat a pretty flexible diet without gaining weight
Like most things that sound too good to be true, this power does come with its caveat, of course.
The problem with being a mesomorph is that oftentimes men will abuse their genetics. Although men who are mesomorphs have no problem bulking up or cutting weight, it’s very easy to over-consume calories and pack on layers of fat that you don’t want.
Common Mistakes Mesomorph Men Make
Over-Consuming Calories
Mesomorph men will end up indulging in too many calories since they can “get away with it.” The issue with this that you’ll only be able to get away with it for so long before it catches up with you.
Not Eating Enough Protein
Mesomorphs can pack on muscle and size pretty easily, but that’s only if they’re consuming enough protein. A lot of mesomorphs are not only overeating but not eating adequate protein.
Omitting Fruits and Vegetables
Since mesomorphs are lean and muscular, you’ll want to make sure you’re getting enough micronutrients to keep your body functioning at its best.
Eating Too Many Processed Foods
I’m a big believer in “everything in moderation,” however, if you’re a mesomorph man indulging in a little too much junk food thinking you’ll burn it right off, then you’ll want to think again. Instead, opt for plenty of whole grains and fats.
Not Lifting Weights Enough
Since mesomorphs are naturally broad with wide shoulders and a dense muscle frame, incorporating enough weight training sessions is imperative to take full advantage of your genetic potential. Many men with the mesomorph body type overdo it on cardio, hindering muscle growth.
Doing Too Much Cardio
Of course, mesomorphs will want to include some cardio in their plan to burn extra calories (plus cardio is great for cardiovascular health), but if you do too much cardio, you won’t maximize your physique as a mesomorph.
Not Doing the Right Amount of Reps
Too many mesomorph men will do too many reps and too much volume without using adequate weight needed to stimulate muscle growth.
The Best Diet for a Mesomorph Man
A mesomorph body type will do the best on a high-protein diet and keeping carbohydrates to a minimum. A diet consisting of eggs, lean meats, fish, lentils, and dairy is ideal. Also, fruit and vegetables will help you recover and keep your immune system strong.
These somatotypes will look and feel the best splitting their macronutrients into thirds, so you’ll want to consume roughly 33% protein, 33% carbohydrates, and 33% fat.
How Mesomorph Men Should Train
Mesomorph men will benefit the best from a regimen that contains weightlifting as the bulk of their training. A mesomorph should lift moderate-to-heavy weight in the 8-12 range for 3- 4 sets per exercise on the big muscle groups and 2-3 sets on accessory muscle groups.
To maximize muscle growth, you should rest between 90 seconds and 2 minutes between each set.
Additionally, doing a little bit of cardio may be beneficial since mesomorphs can gain weight pretty easily, although I recommend limiting this to 1-2 HIIT workouts per week or 2-3 moderate-intensity sessions per week.
Conclusion
Mesomorph men have arguably the best body type in the bodybuilding-sphere, but numerous men with this body type aren’t training or eating efficiently to maximize their build. If you’re a mesomorph man, avoid the common mistakes laid out in this article and follow the recommendations to maximize your gains.
Which body type are you? Tell us below and follow us on Facebook, Twitter, and Instagram.
References
1-Bernard, T. J. (2020, December 14). William Sheldon. Encyclopedia Britannica. https://www.britannica.com/biography/William-Sheldon
2-SÁNCHEZ-ANDRÉS, A. (1995). Genetic and Environmental Influences on Somatotype Components: Family Study in a Spanish Population. Human Biology, 67(5), 727-738. Retrieved January 27, 2021, from http://www.jstor.org/stable/41465423
3- Ryan-Stewart H, Faulkner J, Jobson S (2018) The influence of somatotype on anaerobic performance. PLoS ONE 13(5): e0197761. doi:10.1371/journal.pone.0197761
Why The Cable Upright Row Is A Great Shoulder Building Alternative
Boost shoulder growth with this awesome exercise in the cable upright row.
Building our shoulders can be a challenge but it is not impossible with great exercises like the cable upright row. The right shoulder exercise will allow you to target those often overlooked or underworked muscles so you can see them grow without fail. Using cable machines and taking advantage of them can work wonders for your gains by adding time under tension with the increased support of the machine for constant tension.
Strong shoulders work for a number of ways in terms of strength and size while also adding to a well-rounded physique. Those boulders can make your arms pop, as well as your entire upper body aesthetic. Also working for increase stabilization and posture, you can better prepare yourself for other lifts that require your full support.
Let’s take a look at the cable upright row and see what makes this exercise so great with a complete guide and cable upright row tips. From what it is, to muscles worked, the benefits around this exercise, and how best to perform it, you will have a complete guide into the cable upright row as you seek the best for all your gains.
What Is The Cable Upright Row?
The cable upright row is a great alternative to the traditional upright row used with a straight bar in that instead of using a barbell, you use the cable machine, both of which are a favorite among lifters (1). Cable machines are in the gym for a reason and serve as a great way to add that increased time under tension while having the support of a machine.
With proper form, you are able to target your shoulders and give yourself that increase to strength and size you need most. A relatively easy exercise to learn, by putting this into your routine, you will better tackle those gains while taking advantage of cable machines and move away from the straight bar for a bit.
Muscle Worked
The cable upright row is primarily a shoulder workout, really targeting those delts so you see the best growth possible. For secondary muscles, your biceps and smaller surrounding muscles will get work done as part of the grip and necessary movement. Your trapezius muscles will get work done as well as these serve as important stabilizers for this lift.
Benefits Of The Cable Upright Row
The benefits of the cable upright row will work wonders for your gains and allow the chance to see delt growth where you otherwise haven’t seen it before. With great benefits to strength, size, and overall shoulder development, these are hard to ignore with this great exercise.
Benefits of the cable upright row include:
Overall shoulder development: A great workout to target your shoulders, you allow for overall shoulder development for great aesthetic gains (2).
Better strength: Building muscle is key and this is an efficient exercise to boost shoulder growth and increase muscle mass.
Assisting with pulling motions: As an effective pulling motion, you allow yourself to improve on all other movements related to it without shoulder impingement.
Increased stability: By working those stabilizer muscles around your shoulders you allow for increased stability and gains to alleviate pain and injury (3).
Plenty of variations: A lot of variations exist so you can get a great workout while diversifying your exercises without sacrificing gains. Plus, they keep you more engaged by changing it up.
Get cable work done: Too often do we not involve cables into our routine but this exercise forces us to get that extra time under tension for better growth and use those all important machines that sit idle in the gym.
How To Perform It
Here are the steps for performing the upright cable row. Knowing how best to perform this will better allow you to tackle technique, maintain proper form, and stay away from unwanted pain and injury. Cable upright row instructions are as follows:
Set your cable station with the desired amount of weight. The handle will be on the lowest options.
Grab the handle with an overhand grip and have your feet shoulder width apart. Engage your core and keep a neutral spine to maximize support and stability.
When ready, bring the handle up your body, past your chest, and stop at around your upper chest to lower neck area. Your elbows will be parallel to the ground as you get the full range of this exercise.
In a controlled motion, slowly lower back to the starting position.
Repeat for your desired number of sets and reps.
Cable Upright Row Alternatives
When it comes to seeing the best growth, having the best exercises in your routine can be a game changer. With the right approach to training, you can better tackle all of those gains you want to. Alternative exercises are nice for they will add diversity to your workouts while not sacrificing gains with the same muscle groups. Plus, they will keep your workouts engaging so you see the best gains possible.
Cable Face Pulls
Barbell Face Pulls
Dumbbell Lateral Raise
Barbell High Pull
Single Arm Dumbbell Power Snatch
EZ Bar Upright Row
Best Exercises To Pair With It
For building more shoulder gains and tackling those upper arms, the right exercises to pair well with cable upright rows are important to know. As you look to mix this exercise into your routine, the right approach can make or break those gains so those boulder shoulders really take shape. Working with exercises like the Viking press and military press can enhance those rounded and strong shoulders. Of course, front and lateral raises are always great to mix into your routine for these will work to provide targeted movements for all three of those delt muscles.
Wrap Up
The cable upright row is a great exercise to give you the best benefits to growing your shoulder and aiding in all things shoulder development for those fitness goals. With the right approach, you can better tackle those gains so you only see the best results. Knowing what it is and how best to perform it can work wonders for your gains as you look for an effective approach to building your delts. Put this exercise into your routine and watch those shoulders really take shape.
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. (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)
Fenwick, C.; et al. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Suarez-Garcia, M.; et al. (2021). “Improved shoulder stability through plyometric, proprioceptive and strength exercises in rugby players. A randomized clinical trial”. (source)
Pillow Fighting Becomes A Professional Sport… And It’s Hilarious
Pillow fighting has become a professional sport?!
Pillow fighting has now become a professional combat sport with the Pillow Fighting Championship (PFC). An event was recently held with 16 man and 8 woman tournament style battle took place held in Florida.
That first paragraph is certainly a bit hard to believe. Professional pillow fighting has become a legitimate sport. Yes, somehow we’re living in a reality where this is a thing. But when you consider that YouTube stars are battling combat sports legends, really, anything is possible.
Recently an event was held featuring 16 men and 8 women. The 16 men battled each other while the 8 women respectively did the same. The prize money for the event was a $5000 payout to the winners.
Pillow Action
At the end of the tournament style competition the male and female winners were given championship belts.
The organization even has a children’s division as well.
This hilarious sport has gone viral for a reason. PFC is quite an interesting case as a start up combat sports company.
The unusual format will certainly draw eyes to it…for a time.
After the initial viral shock of the first few events, it’s hard to imagine the sport going very far. After all, it’s not like the PFC is attracting the pinnacle of high level athletes. In this current moment in time, when things seem so uncertain, a quick $5000 payday isn’t the worst of prospects. Factor that in with the unlikelihood of injury and it’s certainly viable option for some who are down are their luck.
Would you tune in to watch the PFC?
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.
Dwayne the Rock Johnson Vs. John Cena – Workout Motivation
Dwayne the Rock Johnson and John Cena are former WWE super stars who dominated the rings in the 90s and 2000s. Both have had successful wrestling careers that have seen them bag many awards and honors. Their huge physique and muscular bodies have seen them featured in several films. What many people don’t know is that the two have invested heavily in their physique through Workout training and diet. Surprisingly, the Rock and John Cena have unique approaches to bodybuilding that have worked out well for both of them. In this article, we are going to compare the two legends and see exactly what shaped their careers for so long.
Stats
The Rock Johnson
John Cena
Height
6’5”
6’1”
Weight
262 lbs
240 lbs
D.O. B
1972
1977
WWE Titles
17
19
WWE Debut
1996
2001
Training and Exercises
The Rock – if you usually follow The Rock on Instagram, then you know that he doesn’t shy from sharing his secrets. Recently, The Rock started doing workouts that correspond to a role he was going to play in his next movie. Every role is unique and requires a different body which The Rock must attain at all costs despite his aging physique. For instance, he really worked hard for the movie Adam and Eve where his physique was much needed.
For his role as Hercules, The Rock had a crazy workout plan very few people can manage. He used to do it 5 days a week for up to 6 weeks. Here is a glimpse of his weekly workout plan in no particular order.
Workout
Body Part
Exercises
Sets (Reps)
Arms
Overhead rope extension.
Cable rope curl.
Bodyweight dip.
Rope pushdown.
Standing EZ-bar biceps curl.
EZ-bar preacher curl.
12 reps each
Legs and Calves
Hack squat
Lying leg curl
Seated calf raises
Standing calf raises
Leg press
Dumbbell walking lunge
Dumbbell Romanian deadlift
Leg extension
(25) 4 sets
(12) 4 sets
(50) 5 sets
(75) 5 sets
(50) 4 sets
(40) 4 sets
(12) 4 sets
(25) 4 sets
Chest
Alternating dumbbell bench press
Incline barbell bench press
Hammer strength incline press
Flat bench flye
Cable crossover
Bodyweight dip
4 sets (12)
6-12 reps
4 sets (12)
3 sets (12)
3 sets (15)
until failure 3 sets
Back
Pull up
Seated cable row
Barbell shrug
Straight-arm rope pulldown
Cable lat pulldown
One-arm dumbbell row
Cable face pull
4 sets until failure
3 sets (12)
4 sets (12)
3 sets (12)
3 sets (12)
12-10-8-8 reps
3 sets (12)
Shoulders
Standing lateral raise
Bent over lateral rise
One-arm cable lateral raise
Hammer strength shoulder press
Seated dumbbell overhead press
4 sets (12)
4 sets (10)
3 sets (20)
12-10-10-8 reps
3 sets (10)
Sometimes The Rock does his workouts while recording himself. This is a good chance to do it along if you have the equipment but trust me, it’s going to be really tough.
As for his role in Black Adam, The Rock worked on his upper body from Monday to Friday, with a rest on Tuesday. He would do leg exercises on Saturday and various other exercises that target specific muscles.
John Cena
Another beast in the gym, the man you cannot see hasn’t got many film roles unlike The Rock. But that does not stop him from performing insane exercises if need be. Some people wrongly assume that Cena’s physique is purely as a result of his genetics. The truth is that this guy works harder than the average bodybuilder, and the results are there to be seen. If you want to know he has earned that amazing body, check his weight in high school and compare it to now; he now weighs 240 pounds, which is twice his weight back then.
John Cena’s workout schedule is a bit fixed compared to that of The Rock. Apart from regular training, Cena performs 60 sets of crunches after every day of training. Here is a breakdown of the legend’s weekly training exercises.
Workout
Body Part
Exercises
Sets (Reps)
Arms
Preacher curl
Standing dumbbell curl
Seated dumbbell curl
Tricep dip
Seated barbell extension
Rope pressdown
Single arm cable pressdown
Lying tricep extension
5 (12)
3 (12)
3 (12)
4 until failure
3 (20)
3 (20)
3(10)
6 until failure
Legs and Calves
Standing bodyweight leg raise
Seated leg raises
Standing single leg curl
Single leg extension
Leg press
Leg extension
Squat
Hack squat
4 (25)
10 (20)
4 (25)
3 (10)
5 (20)
4 (15)
4 (10)
3 (15)
Chest
Bench press
Inclined bench press
Cable crossovers
Inclined machine press
Pec dec
(10) 3
(20) 4
(15) 4
(20) 4
(15) 4
Back
Pull up
Barbell shrug
Deadlift
One arm dumbbell row
Barbell row
High pulls
Lat pull down
4 until failure
5 (20)
4 (15)
5 (20)
5 (20)
4 (20)
5 (20)
Shoulders
Dumbbell lateral raise
Machine lateral raise
Machine overhead press
Military press
Seated overhead press
Rear delt machine flye
3 (12)
5 (20)
5 (20)
3 (10)
3 (10)
5 (20)
Diet plans
The Rock and John Cena have unique meal plans that have helped them get where they are in terms of physique. We are going to compare seven-day meal plans of the two giants.
Meal (Quantity)
The Rock Johnson
John Cena
Meal 1
Oatmeal (2 cups)
Whole eggs (2)
Cod (10 oz)
Oatmeal (with applesauce)
Whole eggs (2)
Egg-whites (6)
Meal 2
Veggies (1 cup)
Sweet potato (12 oz)
Cod (8 oz)
Protein bar
Meal 3
Veggies (1 cup)
Chicken (8 oz)
White rice (2 cups)
Brown rice
Chicken breasts (2)
Veggies
Meal 4
Veggies (1 cup)
Rice (2 cups)
Fish oil (1 tbsp)
Cod (8 oz)
Wheat pita bread (whole)
Tuna
Meal 5
Baked potato (12 oz)
Steak (8 oz)
Spinach salad
Whey protein shake
Banana
Meal 6
Rice (2 cups)
Cod (10 oz)
Salad
Pasta/brown rice
Veggies
Chicken/fish
Salad
Meal 7
Veggies (1 cup)
Egg-white omelet (10)
Casein protein (30 grams)
Omega-3 fish oil (1 tbsp)
Cottage cheese (low fat)
Casein protein
As you might have noticed, John Cena’s meals are not restricted very much compared to The Rock’s. However, that diet plan has worked for him as did The Rock’s. It is also important to note that these meal plans are altered from time to time as the circumstances dictate. Also, the overall diet restriction for the two is that they should eat enough food with protein, but at the same time make healthy choices.
Related Article:: The Correct Diet Plan That Complements Your Bodybuilding Cycle!
Workout Equipment
Workout equipment are universal for everyone that visits the gym but some people tend to prefer some more than others. For instance, apart from regular gym workout equipment, the following is The Rock’s other preferred gear:
UA sport wireless train headphones.
True wireless flash project Rock buds.
UA project Rock 1 sporty kicks.
UA HOVR Phantom project Rock shoes.
Project Rock Terry short-sleeved hoodie.
Project Rock 90 bag.
The Rock, John Cena, and other successful fitness gurus have one thing in common; the always invest in their equipment. Dieting alone will not help you acquire that amazing body and physique. You need to buy quality equipment that will serve your needs for a long period. Quality gym equipment are characteristically very expensive, but will outlast obsolete ones bought in the streets. So, the first step towards working to become like these legends is to invest in your gear and equipment. Most importantly, ensure your body gear is comfortable enough to allow you perform various exercises.
One must also have a healthy, well-balanced meal plan to supplement training. You need more protein and measured amounts of calories in your diet. But if you’re not sure of what meals to take, consult your personal trainer for appropriate guidance. It is important to watch your diet so as not to lose the gains you’ve mad at the gym; the reverse is also true.
Discipline
Finally, you might not make it to the top without a robust training program and discipline. The first sign of failure is not having a workout plan and not sticking to one. The Rock and John Cena are very disciplined when it comes to training and other things related to their careers. You don’t have to adulterate your schedule over petty things that don’t contribute much to your overall success. Additionally, make sure to create time for things you failed to do because something important came up, and don’t procrastinate whatsoever. Do this and watch your star rise above bodybuilding legends we know today.
Overall
If you’re looking for role models to look up to as far as bodybuilding and fitness are concerned, look no more because you have them in The Rock and Cena. Follow their various social media accounts and see for yourself what we are talking about. However, we would like to warn beginners to be careful about copying everything these pros do because it took them time and a lot of effort to get there. Start small and with hard work and determination, you will get there eventually. There are more inspirational bodybuilding articles on our blog. Consider reading all of them and your bodybuilding career will be a blissful one.
Best Supersets – Glutes
Here are some of the best supersets to perform to build up your glutes!
Everyone needs to work the glutes more. But without properly activated glutes, many movements cannot be done properly, or at least effectively.
Since most of us spend our days sitting, hunched over computers and behind steering wheels, we shut off our glutes. That tightens our hips and shortens our hamstrings, leading to all manner of muscular dysfunction, most notably back problems. Not only are we setting ourselves up for ailments and injury, but we also end up with a flat butt that nobody finds attractive.
If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living. Squeeze your cheeks one at a time while stuck in traffic or an endless meeting. Take the stairs instead of the escalator or elevator. Walk instead of driving short distances.
One study suggested that some of the most common exercises produce significant improvements in the glutes. In this glute superset workout, we’ll pair a bodyweight glute activation move with one that works the glutes through lifting This way we both activate and challenge the glutes in an efficient manner that enables us to keep moving through the workout with no rest.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
FIRST SUPERSET: KNEE HUGS AND SPLIT SQUATS
Knee Hugs
What it does: This move stretches the hamstring and glute of your front leg as well as the hip flexor or your back leg.
How to do it: Lift your right knee to your chest and grab below the knee with your hands. Pull your right knee to your chest while squeezing your left glute. Return to the starting position and repeat on the left side. Continue alternating sides.
How many? 10 reps.
Split Squats
What it does: Squatting in the gym and daily life works the glutes, but the split version with dumbbells places them fully on stretch.
How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front glute. Do 10 sets on one leg and then repeat with the other.
How many? 10 reps to each side.
SECOND SUPERSET: GLUTE BRIDGE AND ROMANIAN DEADLIFT
Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the glutes.
How to do it: Lie face-up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps.
Romanian Deadlift
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. The form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 2 sets of 10 reps.
THIRD SUPERSET: QUADRUPED ROCKING AND ONE-LEGGED SQUATS
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps.
One-Legged Squats
What it does: This not only challenges your glutes – one at a time – but your overall balance and core strength.
How to do it: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Return to a standing position using only the leg you’re balancing upon. Do 10 on one side and then the other.
How many? 2 sets of 10 reps per side.
FOURTH SUPERSET: SQUAT JUMPS AND LATERAL LUNGES
Squat Jumps
What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.
How to do it: Stand with feet just outside the shoulders and hands behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds and repeat for 10 reps. Be sure to land softly, with the hips back and down.
How many? 2 sets of 10 reps.
Lateral Lunges
What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 2 sets of 10 reps (per side).
FIFTH SUPERSET: INVERTED HAMSTRING AND FRONT SQUAT
Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.
How to do it: Balance on your right foot, keeping tummy tight, and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 2 sets of 10 reps per side.
Front Squat
What it does: Like the inverted hamstring, the front squat forces you to fire your glutes.
How to do it: Stand holding a barbell across the front of your shoulders, palms facing you and elbows in front of you. Squat until your thighs are as parallel to the ground as possible. Push from the hips and return to a standing position.
How many? 2 sets of 10 reps.
Alondra Chatman Profile & Stats
The biography, life, and accomplishments of Alondra Chatman
Alondra Chatman is an African American professional INBA PNBA Figure professional natural bodybuilder born on June 20, 1974. She’s the reigning 2x Figure open Natural Olympia champ and an INBA PNBA Hall of Fame Inductee. She was also nominated for the Award of Excellence to end 2021.
Moreover, she was the first woman to sign a multi-media contract with Generation Iron, the INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Alondra Chatman’s profile, stats, biography, training, and diet regimen.
Full Name: Brandon Lirio
Weight
Height
Date Of Birth
134-140 lbs
5’6″
6/20/1974
Division
Era
Nationality
Figure
2010
African American
Biography
Image via Instagram @alondra_figure_pro
On June 20, 1974, Alondra Chatman was born in Palo Alto, CA. Chatman’s transition to natural bodybuilding comes from an athletic background. She was quick to join sports growing up – from elementary school through college. Although, she didn’t start lifting weights until her first year of college as a volleyball player. When training with her volleyball coach, she fell in love with weight training.
Her experience lifting as a collegiate athlete led her down her career path. Alondra Chatman started personal training and eventually opened up her gym after graduating. As a former athlete, bodybuilding sparked her interest after seeing her friend compete in the Figure division. She was drawn to the idea of pushing your body to the next level.
The first show Alondra Chatman competed in was with the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA). As a competitor who didn’t want to take PEDs, she appreciated that the INBA PNBA league drug tests their athletes who abide by the strictest drug testing standards for professional athletes – World Anti-Doping Agency (WADA). She liked how this leveled the playing field for natural athletes.
Competition History
Below is an overview of Alondra Chatman’s competition history.
2021 Natural Olympia Pro Open Figure – 1st
2019 Natural Olympia Pro Open Figure – 1st
2019 PNBA Muscle Beach Pro Open Figure – 1st
2019 PNBA World Championship Pro Open Figure – 2nd
2018 Natural Olympia Pro Open Figure – 4th
2018 PNBA Zeus Classic Pro Open Figure – 1st
2013 PNBA Silver & Black Pro Open Bikini – 2nd
2012 NPC Emerald Cup Open Figure – 6th
2012 NPC Governor’s Cup Open Figure – 6th
2010 NPC San Francisco Open Figure D & Overall Masters – 1st
2010 INBA Silver & Black Overall Open Figure – 1st
Alondra Chatman’s Training
Alondra Chatman’s training plan consists of a five-day split routine laid out below.
Day 1 – Legs – Quad Focus
Day 2 – Chest, Back & Biceps
Day 3 – Shoulders & Triceps
Day 4 – Legs – Hamstring & Glute Focus
Day 5 – Upper Body Combo
Alondra Chatman’s favorite workouts in a written statement:
Barbell Squat: all the variations. I love pushing heavy weight and using differing foot positions to target the quads, glutes and hamstrings in different ways.
RDL: I like both dumbbell and barbell Romanian Deadlifts to target hamstrings which are essential for properly balanced leg development.
Cable Shoulder Raise: Lat Raise, Front Raise, Rear Delts, etc. i [sic] like to use the cables for a shoulder day finisher. The cables are great for isolating and fine tuning [sic].
https://www.instagram.com/p/CZaMxb-vrdQ/?utm_source=ig_web_copy_link
Nutrition
According to Alondra Chatman, she keeps her nutrition the same during the prep for most of the season. But she’ll make adjustments approximately four weeks out from the competition to ensure she’s “lean and dry for the stage.” Chatman stated, “I use Premier Research Labs for most of my supplements – Multivitamins, BCAAs, Digestive Enzymes and So Lean & So Clean Plant-Bases Protein.”
In-Season Meals
Meal 1: 2/3 cup oatmeal, 2 oz. turkey
Meal 2: 4 oz. turkey, 4 oz. rice
Meal 3: 4 oz. turkey or white fish, 4 oz. potato or rice, 1 cup green veggies
Meal 4: 2 scoops protein in water, 1 whole fruit w/ 1 tbsp flax seed
Meal 5: 4 oz. turkey or beef, 4 oz. potato or rice, 1 cup green veggies
*Note: She may snack on carrots and hummus or beef jerky.
Alondra Chatman is more flexible with her diet during the off-season and consumes more fruit and treats. However, Chatman declared, “I don’t drink alcohol at all.”
Personal Life
When Alondra Chatman isn’t prepping for being under the bright lights, she runs The Inner Athlete, where she says, “I train people for overall better health fitness as well as coach a team of bodybuilding athletes to the stage.” She’s been running this business for the past 16 years in San Leandro, CA.
Outside of natural bodybuilding and fitness, Chatman is a woman of God, who enjoys spending time at church, traveling, watching movies, and traveling with her family – she’s a wife and mother of two teenagers.
Luke Stoltman Sets New PR Squat Double With 738-Pound Lift
Luke Stoltman continues to impress and put up huge numbers in the gym preparing for competition.
The Stoltman Brothers have made a huge impact as strongmen in their career and have only improved over the last year or two. Luke Stoltman is the reigning Europe’s Strongest Man champion and could have his eyes on some more prizes in 2022. In a recent training session, Stoltman set a new PR squat double by dominating 355kg (738lbs) for two reps.
Stoltman was joined by his brother Tom, reigning World’s Strongest Man, and Dr. Dan Managi of The Strength Game. He is joining the Stoltman brothers to help them during training. Both Luke and Tom have been announced as competitors in multiple competitions already. It begins with the 2022 Britain’s Strongest Man competition, which will take place on Feb. 26 in Sheffield, England.
Just a week after, both brothers will appear at the 2022 Arnold Strongman Classic. The max squat will be the first lift and it looks like Luke Stoltman is doing all he can to get his numbers up.
The Stoltman brothers went through a squat workout that was meant to feature working sets and heavy doubles. It began when they added 75kg (165lb) pounds on the bar and increased by 50kg each set. Both Luke and Tom added knee straps before attempting the 225kg (496lb) lift. From then on, the weight just kept increasing.
Luke Stoltman began his heavy squat doubles with a 315kg (694lb) attempt. These two reps were effortless, just like the two with 325kg (716lb) on the bar. This is when he decided to try and hit a new PR.
“It felt good, it was the same weight as last week, but for a double… We’ve ordered a couple of single ply suits… We’ll see if that adds an extra bit.
“We’re trying to get everything working properly, and these are a safe way of really f***ing yourself up.”
The massive leg day ended with hamstring curls and a variety of calf exercises. The max squat is an event that is important during events and Luke Stoltman is preparing to take down some of the competition. Both Stoltman brothers continue to be a force and will be top competitors at each event they take place in. This could be a special year if all goes right.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Can Supplementing With Ashwagandha Help Your Bodybuilding Goals?
How this long-time plant in ashwagandha can help those bodybuilding goals.
Many of us supplement with a host of products, but ashwagandha may be something new to you. Our supplement shelves tend to be full of all types of things. Those traditional supplements like pre-workouts and protein powders sit next to various herbs and natural remedies in efforts to boost our athletic performance and improve our overall gains. We try a variety of things in hopes of giving ourselves the best chance at seeing only the best success. Whether they be natural or something we have entrusted into the hands of a reputable supplements company, we put stock in that they will yield results.
But it isn’t just results for our training and performance. We also focus on our overall health and wellness, knowing full well that a healthy mind will produce a healthy body and ultimately lead us to see those gains and results we want most. Ashwagandha has been around for a long time and is used in a variety of circumstances. As bodybuilders and athletes also seeking to reach our goals, this ancient plant may just help us get there.
Let’s take a look at ashwagandha and see what makes this plant so great. Many benefits allow us to see results to training and performance, but also health and wellness, rounding out a complete supplement perfect for seeing the best possible outcomes. Maybe by the end of reading this, you will have added one more premium supplement to your already stacked shelf.
What Is Ashwagandha?
Ashwagandha is a shrub grown mostly in Africa and Asia. A popular herb, it has been used for centuries in natural medicinal practices to help with a host of issues. Such benefits include reducing anxiety and stress, boosting immunity, and increasing performance, among others. While there is debate around whether or not this herb can produce such results, it has long been touted as an effective supplement, and one worth looking into (1).
Benefits Of Ashwagandha
The benefits of ashwagandha have been explored and studied and research goes both ways. As athletes looking to give ourselves the best when it comes to supplements, we should always be cautious and further investigate what we put into our bodies so we only see effective and efficient gains. Let’s take a look at some of the potential benefits of ashwagandha and see what this herb is really all about.
Energy & Endurance
When it comes to ashwagandha, energy and endurance is a potential benefit to note. It does have the potential to increase both energy and endurance which will in turn lead to strength gains as a result of an efficient workout. General improvement to overall exercise is also something this may do (2).
Strength
Possible effects on strength hint that ashwagandha is useful when combined with resistance training to offer the best when it comes to your strength training and overall muscle building goals. An increase in muscle mass was noted in one study when combined with such resistance training (3).
Immunity
For immunity, ashwagandha may improve immunity. While further study was noted in one journal, it did not totally dispel the fact that ashwagandha could help boost immunity (4). Used in natural medicine for quite some time, anecdotally, this herb is traditionally seen as something useful for immune boosting properties.
Libido & Sexual Function
Used a way to boost libido and increase sexual function, ashwagandha has long been used as a viable tool. One study notes that ashwagandha may improve sexual function in healthy individuals where this may be a problem (5).
Stress & Sleep
We all know that stress can hinder our gains as well as poor sleep. Ashwagandha has been studied in this regard and results showed that this can reduce cortisol levels while also improving sleep (6). For those looking to optimize recovery while also easing their mind, this is a promising supplement to do just that.
Who Can Benefit From Using It?
Many can benefit from using ashwagandha and the above benefits and respective studies are promising. People struggling with sleep, managing stress, sexual dysfunction, and performance goals can potentially benefit from using something like ashwagandha to reach their goals. Of course, this includes bodybuilders and athletes who are looking for ways to see better results.
Does This Help Your Bodybuilding Goals?
With the science and anecdotal evidence, it does appear that ashwagandha has potential to help your bodybuilding goals. Like all supplements, this isn’t a one stop shop for gains, but what it does give you is promise in potentially helping you see those gains. For things like energy and strength, as well as promoting better sleep, this is may give you what you need in that regard. Stress can be a killer for everyone, but especially for athletes putting themselves through the ringer day in and day out. By working to alleviate stress, you set yourself up better when it comes to seeing better workouts.
As for immunity, staying healthy is key. More time in the gym means more gains. While further studies need to show scientific proof, the anecdotal evidence over years of using ashwagandha does seem to show that it may help with immunity.
Wrap Up
Ashwagandha has long been touted as a useful herb. With the benefits listed above, it appears that ashwagandha holds its own and does seem to help in a number of ways. While this may not help everyone, it certainly has potential and is worth looking into more as an effective way to boost your bodybuilding goals. Like all supplements, this won’t cure everything, but it will give you a good foundation, in tandem with a healthy lifestyle, to see positive effects take place. Look into ashwagandha and see if this is the right fit for you. You may just add another supplement to your shelf.
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
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Shenoy, S.; et al. (2012). “Effects of eight-week supplementation on Ashwagandha on cardiorespiratory endurance in elite Indian cyclists”. (source)
Wankhede, S.; et al. (2015). “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial”. (source)
Mikolai, J.; et al. (2009). “In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytes”. (source)
Dongre, S.; et al. (2015). “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study”. (source)
Salve, J.; et al. (2019). “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. (source)
Brett Wilkin Shares Physique Update 4 Weeks Out Of Arnold Classic
Brett Wilkin could be in for a big year on the bodybuilding stage.
Each year, there are different bodybuilders that step up and make a name for themselves. This season, it could be Brett Wilkin that is emerging as a threat. As the 2022 Arnold Classic quickly approaches, Wilkin shared a physique update where he is looking massive preparing for the competition.
Wilkin has a chance to compete for gold at this year’s Arnold Classic. It is a stacked field but he will be one of the athletes to watch. He remains a dark-horse in the competition but has a chance to make some big strides at the second biggest show of the year.
“Man in the mirror.
Focused on whooping this ass day in and day out.
4 weeks to go until the @arnoldsports, and I’m making sure to bring a show!”
Brett Wilkin earned his Pro Card in 2018 as a Classic Physique competitor. He did not compete in an IFBB show until 2019 after he made a move to 212. Wilkin would not last in 212 either and eventually landed in Men’s Open. When Wilkin made the move to Open bodybuilding, it was unknown how he would compete but he quickly showed his potential.
During the 2021 Chicago Pro, Wilkin went toe-to-toe with some of the top competitors in the world. He finished second at the competition and officially burst onto the scene. Now, he will continue to make improvements in order to take another step forward.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Mohamed Shaaban (Egypt)
Brett Wilkin (USA)
Akim Williams (USA)
Rafael Brandão has withdrew his name from the event but there will be a stacked lineup appearing on stage. Brandon Curry has been highlighted as the favorite to win the event but Wilkin could be in line for a top-three finish. After looking at his recent physique update, it would not be surprising to see.
This could be the start of a successful year for Brett Wilkin. There is no doubt that eyes will be on the young bodybuilder when the Arnold Classic comes around in March.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: The Top 10 Biggest Nutrition Mistakes In Bodybuilding & Fitness
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Jerry Brainum breaks down the straight facts for the top 10 most common nutrition mistakes in bodybuilding, fitness, and strength sports.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Last week, Jerry Brainum did an entire Straight Facts episode breaking down the biggest training mistakes that individuals usually make in bodybuilding. This week, Brainum is following up on this topic but focusing on the nutrition side of bodybuilding. What are the biggest nutrition mistakes in bodybuilding and fitness? Jerry Brainum breaks it down – let’s jump into it.
Mistake #1: Eating Too Few Calories
The most basic aspect of nutrition and dieting is understanding calories. We all have a resting metabolic rate – this is the bare minimum of calories we burn just being alive each day. In order to lose weight – less calories must be consumed under your resting metabolic rate.
Sounds simple. But you can actually eat too few calories hurting your ability to lose weight. This is why some bodybuilders and even regular folks with new fitness goals eventually plateau on cutting pounds. If you eat too few calories, your body will go into “starvation mode” this lowers your metabolism in order to save as much energy as possible during this “starved” state. Suddenly, your not losing weight anymore.
It’s frustrating – but the key here is to actually try not to loose weight too fast (another item on this list later) by cutting massive calories. Aim for one or two pounds per week. Allow yourself a cheat day (so long as it’s not too over-indulgent). This helps keep your body out of starvation mode.
Mistake #2: Eating Too Many Calories
This one is much more simple. Of course, if you eat too many calories per day or per week – you’ll slowly gain weight. This is great for bodybuilders looking to bulk. But for those trying to get lean it can be frustrating to get stuck while trying to lose points.
While most people know not to eat too many calories – it’s easier said than done. Typically, the biggest mistake here is that individuals are actually bad at counting calories. They under-judge what a cheat meal actually adds. Or they snack periodically throuhgout the day not realizing how many calories they are really adding into their deit.
The result? An individual thinks they are eating 800 calories per day (for example) but are really eating 1200 without knowing it.
Mistake #3: Trying To Lose Too Much Weight Too Fast
Trying to loose too much weight too fast will lead to struggles with weight loss. Either because you crash not being able to keep up with a challenging diet or you accidentally push so hard that you start losing muscle instead of fat.
If you lose muscle, not only will you lose your definition and your physique but you will also lower your resting metabolic weight. That creates a viscous cycle where you now need to cut even more calories to lose weight. This can make your dieting see-saw between periods of weight loss and weight gain.
Ultimately, the human body can really only lose up to three pounds of fat per week. Anything more is either losing water weight or muscle. Don’t be fooled by your desire to lose weight into actually making the entire process more of a struggle.
Mistake #4: Avoiding Dietary Fat
This one is simple. Dietary fat is not the enemy. While it sounds obvious that you should cut fat out of your diet in order to keep off fat… it’s not exactly how that works. A zero fat diet is actually worse for you than a healthy balanced diet. It hurts not only your overall health but can also affect your bodybuilding goals to improving your physique as well.
Mistake #5: Eliminating Fruit and Vegetables From Your Diet
There are some vitamins and nutrients that you can only obtain from fruits and vegetables. So while it might be tempting to remove them from your diet to save on some calories – it’s not the best option.
Missing out on these key nutrients will not only make you less healthy, it will make you more sluggish. It will make it harder to be motivated to train hard in the gym or keep up with your diet. Not only that – but certain nutrients in fruits and vegetables can help suppress your hunger. Thus making it easier to stay on point with the rest of your diet.
On top of that, fruit and vegetables can be a great source of fiber, which brings us to…
Mistake #6: Not Eating Enough Fiber
Fiber is essentially the food for your intestinal health. It’s what makes your bowel movements easier to pass. And beyond that helps keep your gut healthy. While it may seem small, it would be foolish for a bodybuilder to skip out on getting the correct balance of fiber into their diet. Maintaining a healthy stomach and intestines helps your body operate and consume the rest of your diet at it’s best.
Mistake #7: Eating Too Fast
The mind takes about 20 minutes to start acknowledging that the food you are eating is making you full. So if you eat too fast, it’s common to actually accidentally eat too much and suddenly feel extremely full 20 minutes later. We’ve all been there on big days like Thanksgiving at the very least. You suddenly regret every mouthfull of food you’ve swallowed and now feel like you’re about to explode.
That’s an extreme example but in general it’s important to eat slow. This is a small but powerful psychological tactic to eat less per meal. Great for those looking to lose weight or who typically overeat throwing off their physique.
Mistake #8: Not Eating Enough Protein
This is less of a problem in bodybuilding – but a warning for those who are focusing on losing weight. While reconfiguring your diet to cut down on calories, you may accidentally cut too much protein out of your diet. Less protein means less muscle growth. At it’s worst, this kind of protein cut can lead to diminished muscle.
As we stated earlier, the more diminished your muscles are, the lower your resting metabolic rate will be. This can then throw off your entire diet as you keep trying to cut more food out.
On top of this, if you are looking to lose weight and get shredded with a nice physique – missing out on protein is a basic but big mistake.
Mistake #9: Eating Too Many Carbohydrates
On the flip side, eating too many carbohydrates can be a big mistake for bodybuilders. There is occasionally spread advice for bodybuilders to consume mass amounts of carbs. It’s claimed that this helps build muscle and is vital for serious bodybuilders.
However, carbohydrates are less important compared to glucose. This is the key element bodybuilders need from carbs. There are other methods to obtain this. Carbs, on the other hand, can often make it harder to trim down for shredding. So instead of turning to carbs – follow Jerry Brainum’s advice for alternative methods of obtaining glucose into the body.
Mistake #10: Not Drinking Enough Water
Another simple one but sadly one that is far too often overlooked. The average person drinks far less water than they need in a given day. While this is not a super tip – it’s one that helps create a foundation for all other bodybuilding and fitness tasks. Better hydration means better energy in the gym.
It means you will sleep better as well. It means you will recover more significantly too. Recovery is key for building a physique. So ensure that you are hydrated at all times.
Wrap Up
Jerry Brainum breaks down these misconceptions and nutrition mistakes in more specific detail than we cover here. That’s why you should make sure to check out the latest episode of Straight Facts for the full breakdown. Make sure to swing by each Wednesday for new episodes!