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New USPA Rules Ban Trans Athletes And Competitors Taking “Any Hormone” From Tested Meets
This new set of rules began on Jan. 1 and will not allowed hormones, even prescribed, in tested divisions.
The United States Powerlifting Association has implemented some new rules that will impact who can compete in drug-tested divisions. The USPA will no longer allow trans athletes or competitors who are using “any hormone” to compete in tested divisions. This set of rules began on Jan. 1.
The full set of rules can be seen in the USPA’s rulebook. New rule 1.8.19 is the one with a new standard.
“Transgender athletes are not eligible to compete in the drug-tested division and must compete only in the non-tested division.
“The USPA/IPL does not allow any therapeutic use exemptions. This means no lifter using any hormone, regardless of medical necessity or choice, or other banned substance (see sec. 12), is allowed to compete in the drug-tested division.”
The USPA does not just prevent transgender competitors from competing if they are taking fender-affirming treatment, it also bans those who are taking hormonal birth control. This also includes diabetes and thyroid conditions that require hormonal treatment.
This new rule reared its head on Jan. 4 when Angel Flores shared an Instagram post about how she was not allowed to compete in a USPA event. The 22-year-old powerlifter was planning to compete at the Violet Crown Classic, which took place in her home gym in Austin, TX. Instead, Flores was unable to compete in the drug-tested competition because she is a trans athlete.
“This was going to be my very first meet alongside my cisgender peers. Since the announcement of the new 100 kilogram weight class, I was excited at the chance to maybe hit some nice records for my age group. On January 4th, the owner of LBC (my close friend @lauriebjj) received a call telling her that I would be disallowed from competing in this tested meet.
If any athlete has ever had competition taken away from them, you’ll understand how I felt that night. We’ve kept it quiet since to not only preserve my mental health, but also preserve the sanctity of training for all my wonderful friends at liberation. I would say that most of the anxiety I’ve been feeling for this meet stems from this.”
““The USPA rule book [previously] stated [that there is] ‘no distinction between transgender and cisgender lifters,’ and ‘prescribed hormones’ was understood as only those on the banned substance list. Since many of us have been on the hormones for years, and none of us were using any banned substances, several peers were able compete,” Flores said.
Many powerlifters have commented on Flores’ post. There have been instances where trans athletes have competed alongside cisgender peers. Olympian Laurel Hubbard is the most famous after her performance this year.
There have been many governing bodies that have adopted trans-inclusive policies. It will be interesting to see if the USPA becomes one eventually.
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Everything You Need To Know About Occlusion Training
Occlusion Training: What It Is And How It Works
Everyone knows that you want as much blood in a muscle as possible when you work out, and a new type of training has taken that goal to the extreme. The idea is that by restricting blood flow out of a muscle, you can keep an abnormal amount of blood in the muscle and increase anabolism. Sounds crazy right? Well, there are actually studies that support this theory.
The basic idea being ‘Occlusion Training’ is this: Arteries, which carry blood TO your tissues, lie deeper than veins, which carry blood FROM your tissues. So by physically tying bands around limbs at the proper tension, you can trap blood within the muscle.
This type of thinking has been used in rehab practices for quite some time. Products like VooDoo compression bands are designed to severely restrict blood flow in both directions for up to two minutes. When the band is removed, the rebound of blood lymphatic fluid into the joint flushes it and speeds recovery, according to leading physical therapists like Kelly Starrett. So the fundamental idea is far from unproven.
How to do it
Of course you can buy specialized equipment occlusion training. Some exercise scientists use tools known as KAATSU devices, which can cost more than $10,000. So that’s off the table. The truth is you can achieve the same effect with a wrap – either a knee wrap or an aforementioned elastic compression band. The trick is to know what tension is optimal. You want to stifle vein flow but not arterial flow.
Jacob Wilson Ph.D has performed numerous studies on the practice and says:
“Wrapping at a pressure that lifters perceived to be a 7 on a scale of 10 on the legs, and 5-6 on the arms, reliably occluded the veins but not the arteries. This is as tight as you should go, and no tighter.”
How it works
According to Jacob there are three potential mechanisms that explain the effectiveness of occlusion training. First, it enhances the pump. Muscle building is far from a completed science, but most bodybuilders agree that a pump is crucial to idea muscle growth. It tells you you’re targeting the right muscle, yes, but also the physical expansion of the muscle tissue and surrounding fascial structures can prepare the area for permanent growth.
Secondly, accumulation of blood in a cell actually makes it harder to uptake oxygen, forcing the cell to function anaerobically and recruit larger fast-twitch fibers that have the most potential for growth. Third, this anaerobic activity produces a ton of lactic acid, which has been shown to increase protein synthesis and production of hormones like GH.
Is It Dangerous?
Since occlusion training involves partially restricting blood flow to a muscle group – it might sound potentially very dangerous. But this is mostly your brain running away from you. While it’s good to be concerned about potential injury or longterm health issues of various training trends, unless you have a pre-existing condition or underlying issues with blood pressure there is no real risk.
Still, if you are really worried it’s always good to ask a doctor if the current state of your health would welcome something like occlusion training into your workout routine.
So in the end, don’t be surprised if you see guys at the gym wearing knee wraps hiked under their crotch or putting elastic bands above their biceps. Nothing is too ridiculous in the pursuit of gains.
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*Header image courtesy of Envato Elements.
Zottman Curls For Building Massive Arms
Forearm Strength Training
Building strength in the forearms is important and often grip strength is used as a measure and indicator of health and fitness (1). However, for many, developing the muscles of the upper arms is a priority while the forearms often get neglected. As a result, the upper arms develop well yet the forearms fail to adapt at similar rate which leads to imbalances in strength and size.
While forearm training will bring about increases in size, strength and definition there are a number of other, less obvious, benefits associated with forearm training.
Regular forearm training can have a positive impact on gym performance and daily function. Strong forearms can facilitate a greater performance for many compound exercises, such as the deadlift and bench press where having a strong grip is essential. Improving grip strength generally can have a positive impact on simple day to day activities – for example, carrying heavy grocery bags or opening stiff jars.
Regularly performing forearm based exercises can also help to reduce the risk of experiencing injury – specifically around the elbow and wrist joints. Sprains or strains are fairly common injuries that can occur instantly or develop over time (2) and often result from weaknesses around a specific joint. Therefore, strengthening the forearm will have a consequent positive impact on both the elbow and wrist joint.
How To Perform A Zottman Curl
The following 4 coaching points will demonstrate how to effectively perform the Zottman curl. Be aware that this exercise can be performed unilaterally (one arm at a time) or bilaterally (both arms simultaneously).
1) Selecting an appropriate weight and grab the dumbbells using a thumbless, supine (palms up) grip – this will immediately make gripping the dumbbell harder and force the forearm muscles to contract.
2) Before starting the movement, ensure that the elbows are tucked in tightly to the ribcage. From that position, focus on contracting the biceps and hinging at the elbows until the dumbbells rise up to roughly shoulder height.
3) At this point, focus on squeezing the biceps for 1-2 seconds. Before beginning the lowering phase, rotate the entire arm so that the dumbbells are now being held in a prone (palms down) position.
4) In a controlled fashion, begin to lower the dumbbells back down to the hips. Once the dumbbells have returned to the starting position, rotate the arms again and return to a supine grip.
Zottman Curl Benefits
A commonly used forearm resistance exercise is the reverse bicep curl which involves a pronated grip throughout. The benefits of the Zottman curl over the reverse curl is that by using a supinated grip in the first phase it is possible to lift a heavier weight and therefore put more stress through the arms.
The eccentric contraction (lowering phase) produces more force than a concentric contraction (drive phase) and therefore, look to lower the weight slowly and maintain control throughout in order to maximize forearm activation. This technique is known as eccentric or negative training and has been found to be effective for building strength (3).
As briefly mentioned in the coaching points, a thumbless grip places a greater demand on the muscles of the forearm. Removing the thumb from the equation makes gripping the weight highly challenging and, as a result, the fingers have to squeeze hard to prevent the weight from slipping from the hands.
Therefore, it is clear that the Zottman curl is excellent for placing an increased load on the biceps and for maximizing the eccentric contraction of the forearm muscles.
Zottman Curl Programming
The Zottman curl can be performed for a variety of sets and reps depending on one’s fitness goal. Those looking to build muscle size, should perform 3-4 sets of 8-10 reps as this volume is optimal for muscular hypertrophy. It can also be used as an effective high-rep finisher at the end of a workout. Completing 2-3 sets of 20-30 reps will be more than enough to bring about a great pump.
Finally, the Zottman curl can be used as effective preparation for a forthcoming workout – specifically for any exercises that require any degree of elbow flexion. If using this exercise as a warm-up, avoid heavy weight and muscular failure. Heavy loads will use up valuable energy that is required for the ensuing workout, whereas light loads will effectively warm the tissues without excessively burning up energy.
Final Word
There is no doubt that the Zottman curl is a highly effective arm building exercise which simultaneously places a load on the forearms and biceps. In terms of forearm building exercises, the Zottman curl should be regarded as one of the most effective as regularly performing this exercise will lead to a simultaneous increase in strength and size of both the forearm and upper arm.
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References:
1 -Publishing, Harvard Health. “Give grip strength a hand”.
2 -“Sprains and Strains”. medlineplus.gov.
3 – Information, National Center for Biotechnology; Pike, U. S. National Library of Medicine 8600 Rockville; MD, Bethesda; Usa, 20894 (May 30, 2018). Golfer’s elbow: Strengthening and stretching exercises. Institute for Quality and Efficiency in Health Care (IQWiG).
How To Get V-Lines To Make Those Shredded Abs Pop
Get those V-line abs for a shredded aesthetic.
Those V-line abs seems elusive, don’t they? Abs in general to be honest. You work hard, do the right exercises, eat the right stuff, but those pesky abs just don’t want to pop. You see people all the time with a shredded midsection and think, why do they have it and not me? There are reasons, some in your control and some not, but the nice part is, those in your control you can work to maximize to overcome those that aren’t.
People love V-line abs. They show off your core, outline and chisel your midsection to be something off a sculpture. It feels like the perfect aesthetic is not complete without a set of V-lines taking shape. Days where we perform abs can be daunting and not seeing results can be a tough pill to swallow. Bu the results are there and it just takes time for them to show. Knowing how best to get them and what is required can better prepare you as you embark on this V-line forming journey.
Let’s take a look at how to get those abs you want most. What you can do to better shape your desired physique and what you have to ignore as it is out of your control. With the right approach, you can better tackle anything that comes your way.
How Genetics Play A Role
Something out of your control is genetics and the role it plays in forming abs. There are people out there who just have that magic genetic component of a V-line. It’s unfair, right? Well, that’s just how it goes. There are many reasons at play when it comes to genetics, for example, the amount of fat you hold, the shape of your abs, the symmetry of them, among others. The best you can do is buckle down and put in the work.
What About Diet
They say abs happen in the kitchen. There is definitely truth to that. While exercise is crucial, so too is a healthy diet. Eating whole foods, pumping yourself with protein, and limiting carbs and sugar are a solid way to keep off unwanted fat to tone and shred. Calories in, calories out. You need to consume less calories than you burn in order to see the best gains and while this can be challenging, it needs to be done. Also, supplements are your best friend. Working with a number of supplements can take your workouts to new heights by pumping you with beneficial ingredients perfect for seeing real growth and effective change take place.
Best Exercises For That Shredded V-Line
There are some key exercises to include in your abs routine to make sure those abs pop for the better. By working with these exercises and giving yourself the best chance at muscle growth, you will start to see them pop and eventually that desired shape you want most.
Let’s take a look at some of these exercises to better prepare us for the road ahead. Some of these are cardio-based while others are more bodyweight. Even still, the option to add weight for increased time under tension is something to definitely consider as this will most definitely increase overall muscle growth and a shredded aesthetic.
Mountain Climbers
Mountain climbers are a great exercise for those V-line abs and will also work to mix in a cardio exercise into your routine. Working with balance and coordination, while also relying on your abs for stability, increasing strength and the need for better stamina and endurance.
Reverse Crunches
Reverse crunches are nice for strengthening those abs and taking strain off your neck to alleviate any unwanted pain. Targeting your core muscles, the movement is great for that V-line shape as this targets deeper into your abs for the best results (1).
Ab Wheel Rollouts
A challenging exercise, ab wheel rollouts are perfect for they work a number of muscles and really give your core a great burn. Increasing stamina, strength, and coordination, the ab wheel is a great accessory to have in your gym bag for whatever workout comes your way (2).
Russian Twists
Russian twists work your entire core and are great for hitting those obliques. A stronger core ensures better posture and a more confident look and that is exactly what you get with these. The nice part is, you can do these bodyweight, with a medicine ball, or a dumbbell for that added challenge.
V-Ups
V-ups can be hard, but definitely worth it. Improving balance and overall strength is the name of the game and this requires your core to be braced the entire time to keep good form and alleviate unwanted back pain. Building core strength and stability, this is the perfect exercise to mix into your routine.
How Can Cardio Work For V-Lines
Mixing in cardio is a great way to burn calories and ultimately burn fat. Of course, building muscle is imperative for that muscular physique, but by mixing in cardio, you allow yourself to shed fat and change your body composition. It is a fine line, however. Consistent longer distance cardio work will start to hinder gains so working with more HIIT based exercises will get your heart rate going, boost your metabolism, and give you that great sweat from an effective cardio workout (3). Plus, you build muscle too!
Wrap Up
Getting those V-line abs is hard. It takes consistent exercise, and the right exercises at that, while also sticking to a whole food diet with only the best foods. While genetics do play a role in the formation of V-line abs, it is possible to get them if you put your mind to it and really do the work. Try some of these exercises above, follow these tips, and give yourself the best chance at seeing the best success with a shredded core.
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
Harvard Medical School (2012). “Core conditioning- It’s not just about abs”. (source)
Hildenbrand, K.; et al. (2004). “Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
New Hafthor Bjornsson vs Eddie Hall Fight Date Revealed
Hafthor Bjornsson vs Eddie Hall is back on and coming soon.
It appears that the fight is on! Hafthor Bjornsson and Eddie Hall will finally lock horns. After all this time and a cancelled bout, Bjornsson vs Hall is a go.
This battle between two former World’s Strongest Man champions has been long overdue. Now it appears that the ball is finally rolling again. Bjornsson and Hall are ready to lock horns. The date is right around the corner.
After Eddie Hall was forced to withdraw from their scheduled boxing match this past September, Hafthor Bjornsson was forced to fight a replacement opponent. Instead of Hall, Bjornsson fought and demolished arm wrestling champion David Laid. But the domination once again sparked interest in the Hall bout.
Since then Eddie Hall has healed up and jumped right back into training. He’s continued to to push the match on social media and even teased that fight news would be forthcoming.
Just cause you don’t see it’ doesn’t mean it isn’t happening ?
Im ready ? Fight dates being released very soon. Stay tuned?
Beast vs Mountain ? ? ?
Fight Date Set
As promised it appears that the fight news Eddie Hall teased was legit. Hafthor Bjornsson took to his social media to confirm that his bout with Hall is back on. In fact Bjornsson confirmed that the battle between the two strongman rivals would take place much sooner than anticipated. The boxing match has been scheduled for next month.
March it is. Fight is on. Let’s fucking pray Eddie doesn’t back out again!!! ??
Hafthor Bjornsson didn’t hesitate to throw a little jab at his opposition in his post. It’s clear that both men have been chomping at the bit to punch each other in the face. Now that the bout has been scheduled for March, fans won’t have to wait too long to see these two World’s Strongest Man champions go to war.
Are you ready to see Hafthor Bjornsson battle Eddie Hall?
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.
Helle Trevino Could Potentially Miss Olympia After Suffering Torn Tendon In Shoulder
Helle Trevino had successful surgery on two torn tendons in her shoulder.
Helle Trevino has become a force in bodybuilding but she might be sidelined for awhile after suffering a shoulder injury. She had successful surgery after tearing two tendons in her shoulder. Because of the injury, Trevino might be forced to miss the 2022 Olympia.
The biggest bodybuilding competition of the year will return to Las Vegas from Dec. 16-18. Trevino has not made any official decision but hinted that she could sit out the year in her caption on Instagram. This is where she went to make the announcement.
“I have some really bad news and I have some good news. Let’s take the bad news first. I have torn two tendons in my shoulder and I need surgery ASAP,” Helle Trevino said.
“I’m looking to have a pretty long recovery. It’s going to be 8 weeks in a sling and in 12 weeks I’m going to rehabilitate so I’m not sure that I can make it to this year’s competitions. I might have to sit the year out. But the good news is I’m in good mental health and I’m in good spirits. I feel positive even though it like really sucks. It is what it is. I’m also going to get through this challenge and I’m going to do my best to turn myself back up and we will see what this season brings.”
Helle Trevino will be wearing a sling for 8-12 weeks and then will have to rehab to gain strength back in the shoulder. The Olympia might be at the end of the year but this is a long process and there might not be time for the bodybuilder to get back to championship shape.
Trevino burst onto the scene in 2014. She picked up her first victory during the 2015 Wings of Strength Chicago Pro. In 2019, Trevino began making a name for herself as one of the best in the sport. She finished with gold during the Tampa Pro and Rising Phoenix Arizona Pro that year.
In September, Helle Trevino was one of the favorites to win the Ms. Olympia competition but she finished as the runner-up to Andrea Shaw. Trevino was a competitor that had high hopes for the stage this year but it might have to wait a bit longer.
Trevino has not made any official announcement on her plans but we do know that she has had successful surgery. We all wish her a quick recovery so she can get back on stage and compete for that Ms. Olympia title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Matias Scopinaro Divulges Strong View of Drug Use in Bodybuilding
Argentinian INBA PNBA athlete Matias Scopinaro doesn’t understand why bodybuilders are risking their lives for “plastic trophies.”
Drug use is rampant in the bodybuilding age today. Many bodybuilding fans and bodybuilders point to drug abuse for the string of deaths in 2021. Of course, drugs can have some consequential negative impacts on your health. Late IFBB Pro George Peterson’s autopsy reported that anabolic steroid usage contributed to his death. Argentinian INBA PNBA pro natural bodybuilder Matias Scopinaro gave us insight of his view on drug abuse in the present bodybuilding era.
Matias Scopinaro has competed in the largest natural bodybuilding competition – Natural Olympia – three times. In this past Natural Olymipa (2021), Scopinaro placed in the top 10 in the Men’s Classic Physique division. Also, he’s a gym owner, trainer, and coach in Argentina. He runs and operates Natural Coaching with his wife and fellow world champion, Paula Martinez.
https://www.instagram.com/p/CZNfwAvuGP3/?utm_source=ig_web_copy_link
Matias Scopinaro is an avid believer in never skimping on leg day. Moreover, he’ll be promoting the 1st INBA competition in Argentina!
Matias Scopinaro Comments on Drug Use in Bodybuilding
Matias Scopinaro acknowledges that the fitness industry has been exponentially growing over the years. He credits the internet and globalization, and the advancements in sports nutrition, supplements, and training methodologies.
In the 60s, Scopinaro says that people didn’t know a lot about steroids and their health consequences. Doctors would prescribe Dianabol to patients wanting to gain lean muscle mass.
Fast forward a few decades later, that’s changed. Matias Scopinaro said in a written statement, “Over the years, drugs have evolved, and the quantity that athletes and even recreational gym-goers are using is hazardous, but thankfully, we are now more aware of the health risks of using them.”
Matias Scopinaros doesn’t believe this should be the case in 2021, though, with the advancement in health we’ve had. Scopinaro admits that 2021 has been a sad year for the bodybuilding world. However, he thinks that the at least 15 deaths of the top professionals and high-ranking amateurs in bodybuilding – most of them being under age 50 – should be an eye-opener for the sport.
He doesn’t understand why athletes are risking their lives for “plastic trophies” and “money that will be used to survive in a hospital bed.” In today’s digital world, he believes that the evolotution of nutrition, science, training, along with online resources, are enough to build you a beautiful, healthy physique that will increase your longevity.
Who’s to Blame for Drug Use in Bodybuilding?
Matias Scopinaro admits that he doesn’t know why this is happening. However, one thing’s he’s sure of is that it’s getting worse every year. Scopinaro stated, “Unfortunately with these deaths, families are being destroyed, children are losing their loved ones. Again, I ask: for what cause?”
Natural Bodybuilding
Matias Scopinaro is a firm believer that natural bodybuilding is misunderstood. Scopinaro declared:
“Natural bodybuilding is not training and eating the same way as an IFBB Pro without the use of drugs; if you do that, you will be spinning the wheels forever. Instead, natural bodybuilding is a whole different approach to the sport; you are trying to enhance your natural hormones via smart training and implementing specific nutrition strategies.”
To build your physique to its peak potential naturally, Scopinaro says it requires patience. But your muscles are real and will stay with you for a very long time without being dependent on drug use to conserve it.
Retrograding back to the Golden Era of bodybuilding, Scopinaro thinks that all-time great bodybuilders – Steve Reeves, Reg Park, and greats alike – envisioned natural bodybuilding for a healthy mind and body when they started.
Matias Scopinaro praises natural bodybuilding as the closest thing we have to the fountain of youth. He asserted, “Natural bodybuilding is art, sport, and a beautiful, healthy lifestyle that everyone can put into practice.” He also says that you don’t need to be a competitive bodybuilder to reap the benefits of natural bodybuilding.
Matias Scopinaro’s Closing Statement
In closing his written statement, Scopinaro expressed:
“Me and my wife Paula Martinez, as Natural athletes and coaches, will continue to help people become aware that there is a healthy route to achieve their fitness goals. We don’t want just a great body and a healthy mind. We want to enjoy life to the fullest, and live long enough to enjoy our children, grandchildren, and hopefully our grand grandchildren! Life is too short to compromise the most important thing we have as human beings: our health. money or trophies will not buy you health. without health, we have nothing.”
Natural bodybuilding is a progressively growing sport. INBA PNBA athletes are now signing multi-media deals with Iron Man Magazine!
P.S. Follow us on Instagram, Facebook, and Twitter for more insight from INBA PNBA athletes!
Berry De Mey: “I’m A Living Example That Bodybuilding Can Be Really Healthy”
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Berry De Mey discusses health in bodybuilding and what he considers to be his biggest contribution to the sport.
Berry De Mey is a bodybuilder and coach who has not been afraid to speak his mind about the health of bodybuilding. He’s gone to social media numerous times to criticize the extreme lengths some modern bodybuilders are willing to take for success. De Mey warns that bodybuilders need to start taking further precautions to monitor their health. So it may come as no surprise that De Mey believes his greatest contribution to bodybuilding is tied to health in the sport. In our latest GI Exclusive interview, Berry De Mey explains how he is living proof that pro bodybuilding can be healthy.
During our conversation with Berry De Mey, we topped off our interview by asking – what has been your greatest contribution to the sport of bodybuilding? De Mey’s answer focuses less on trophies and awards won and more on his legacy outside of pure competition. He considers his success in the sport to be “a living example that bodybuilding can be really healthy.”
What does he mean by that exactly? De Mey goes on to explain that he was able to build a massive and iconic physique while also focusing on maintaining his health. He’s proof that life doesn’t need to be cut short in order to become a pro bodybuilding success. De Mey worries that bodybuilders today believe there is only one dangerous path to becoming a champion. He hopes that the career he led and the guidance he provides as a coach will help nudge pro bodybuilding into a healthier direction. He’s a proof of concept.
Berry De Mey lays it out directly during our conversation:
“I’m really really convinced that my contribution today is that I can show, I started when I was like 16 years old and in a couple months I’m turning 60 years old. And I think my biggest contribution is that I’m a living example that bodybuilding can be really really healthy.”
De Mey continues by breaking down the biggest difference between healthier bodybuilding of earlier eras compared to bodybuilding today:
“I think the biggest thing is the consistency of the lifestyle… You see a lot of people, they peak for a competition, and they actually, a couple of weeks a year they are in shape and the rest of the year they are not in shape. Maybe in the old days that was different. You know, we were kind of in decent shape all year around. It all pays off now.”
His last comment in the above quote seems to imply that older bodybuilders today might not be living as long if they were following the tactics of modern bodybuilding. There’s now way to know that for sure. But Berry De Mey hopes that his existence in the sport and his continued guidance through coaching will make a difference.
It may be challenging to truly quantify the health statistics of pro bodybuilding compared to the average person – but Berry De Mey believes that bodybuilding could always be doing more to make things healthier.
You can watch Berry De Mey’s full comments in our latest GI Exclusive interview segment above!
Kessia Mirellys Profile & Stats
The biography, life, and accomplishments of Kessia Mirellys
Kessia Mirellys is an American IFBB Wellness professional athlete. Her jaw-dropping physique and imposing onstage presence are earning her fans across the globe. With her healthy lifestyle and strict training regimen, Mirellys wants to inspire other women to achieve their dream physiques.
Below is a complete breakdown of Kessia Mirellys’ profile, stats, biography, training, and diet regimens.
Full Name: Kessia Mirellys
Weight
Height
Nationality
135-145 lbs
5’6″
American
Division
Era
Fitness Model, Wellness Athlete
2010
Biography
We want you to stop what you are doing, get up, walk to your closest mirror, and repeat after us, “Mirror, mirror on the wall, who has the most shredded legs of them all?”
If your mirror is as honest as the one on the Evil Queen’s wall, it will show you Kessia Mirellys‘ latest Instagram photo.
Kessia has thick legs and a shredded upper body, a combination that can put many male fitness Instagram celebrities to shame.
Mirellys started her fitness career in the fitness division but switched to the Wellness division when it was introduced and started gaining traction.
In the fitness industry, Kessia is usually regarded as the girl with the most sculpted abs.
Mirellys is a proponent of lifting weights and eating healthy. She wants to put to rest the myth that pumping iron can make women look bulky and manly.
On being asked about her idols and influences, Kessia responds that she is not motivated by any individual in the fitness industry. Instead, she is inspired by her family, more so her father.
Kessia’s father has been her biggest inspiration. He not only initiated her in fitness at the age of five but has also been her biggest and most reliable support system ever since.
Mirellys’ father woke her up every morning at 04:30 to ensure she never missed a training session. On top of that, Kessia draws inspiration from her two-time cancer survivor brother.
Training
The Puerto Rican fitness star’s training style has evolved over the years. At the start of her fitness journey, Kessia Mirellys focused on basic movements like squat, push-up, pull-up, and chest press to carve her dream physique.
However, her training methods changed drastically as she started working with professional trainers. Under the guidance of her trainers, Kessia started using a combination of isolation and compound lifts and advanced training techniques to develop a stage-worthy physique.
Mirellys’ hard work in the gym and discipline with her diet paid off as she began noticing substantial progress in her physique.
Some of Kessia Mirellys’ favorite exercises include weighted farmer carry, overhead straight arm extension for the chest and lateral muscles, and hanging leg raise for a shredded midriff.
Kessia Mirellys’ Favorite Type of Workouts
Mirellys keeps her muscles guessing by switching her workouts constantly. By shuffling between lifting heavy weights to build muscle mass and doing plyometrics such as jumping squat, box jump, and explosive push-up, Kessia makes sure she does not hit a plateau.
According to the Wellness athlete, her training style helps keep her body ‘tight‘ and in shape. Kessia has been doing plyometrics ever since she was a child, and in her own words she says; “I’ll probably be doing them for the rest of my life”.
Kessia Mirellys’ Favorite Core Exercises
If you could not tell by her washboard abs, Kessia is a fan of core exercises. She favors exercises that engage her entire core throughout the exercise. Some of these movements include leg raises and crunches.
While performing core movements, Kessia does not allow her muscles to relax. She does not lockout at the top or bottom of an exercise. She likes to keep constant tension on her target muscles throughout an exercise.
Workout Structure
The fitness model likes to start her workouts with heavy compound movements. Performing multi-joint lifts at the beginning allows her to power through lifts like squat, deadlift, bench press while she is fresh. It is also an effective way of burning excess stored body fat.
Doing compound movement later in the workout when you are fatigued is not as effective since you are not at 100%.
After completing compound exercises, Kessia then moves onto isolation lifts to annihilate her muscles. These exercises help her develop her muscle conditioning and striations.
Kessia Mirellys Workout Routine
Here is the IFBB Pro’s workout regimen to carve the physique of your dreams:
Back & Abs
Pull-up: 4 sets to failure
Lat Pull-down: 4 sets of 10-12 reps
Single-Arm Machine Row: 4 sets of 10-12 reps
Cable Row: 4 sets of 10-12 reps
Straight-Arm Rope Lat Pulldown: 4 sets of 10-12 reps
Barbell Row: 4 sets of 10-12 reps
Hanging Leg Raise: 4 sets to failure
Decline Bench Resistance Band Crunch: 4 sets to failure
Cable Crunch: 4 sets to failure
Hamstrings and Glutes
Warmup:
Resistance Band Air Squat: 1 set of 12-15 reps
Resistance Band Kick-back: 1 set of 12-15 reps
Workout:
Lying Leg Curl: 4 sets of 10-12 reps
Stiff Leg Deadlift on Hack Squat: 4 sets of 10-12 reps
Sumo Deadlift: 4 sets of 10-12 reps
Smith Machine Single-Leg Lunge: 4 sets of 10-12 reps
Smith Machine Stiff Leg Deadlift: 4 sets of 10-12 reps
One-Leg Hip Thrust with Dumbbell: 2 sets of 10-12 reps
Cable Kick Back on Bench: 2 sets of 10-12 reps
Shoulders
Dumbbell Shoulder Press: 4 sets of 10-12 reps
One-Arm Side Lateral Raise: 4 sets of 10-12 reps (each side)
Dumbbell Front Raise: 4 sets of 10-12 reps
Alternating Machine Lateral Raise: 4 sets of 10-12 reps
Cable Rear Delt Fly: 4 sets of 10-12 reps
What Is The Carnivore Diet & Is It Effective For Weight Loss & Gains?
Does this all-meat diet really work?
Most of us enjoy eating plenty of meat and the carnivore diet can give us just that. When it comes to seeing great gains, we love to eat those protein sources that fill us up and encourage muscle growth, for not only does that benefit our gains and aesthetic, but also our overall quality of life. The carnivore diet is an interesting idea and one that may just help you out.
Like all diets, the carnivore diet may work for some and not for others. Knowing what to look for in both the advantages and disadvantages can greatly improve all your goals and give you just what you need to succeed.
Let’s jump into the carnivore diet and see what it’s all about. As something brought to even more attention by Joe Rogan, by the end, you may just want to give it a try or you may politely pass on it for something else.
What Is The Carnivore Diet?
The carnivore diet consists of eating animal products only. This zero-carb diet leaves no room for fruit, grains, or plant-based foods (1). The idea comes from our ancestors only eating meat as a source of nutrition and takes fruits, vegetables, nuts, and grains out of the equation. While this diet sounds great for meat lovers, like anything, it has its pros and cons to consider before diving right in.
What You Can Eat & What You Can’t
For the carnivore diet, there are those foods that you can and cannot eat. Knowing your food list and how best to structure this diet will better prepare you for what is coming if you choose to follow this meat loving diet.
Foods You Can Eat
Foods you can eat on this diet include red meat (beef, lamb, etc.), white meat (turkey, chicken, fish, etc.), eggs, dairy products (butter, cheese, etc.), and organ meat. These do have nutrients you need and can provide those essentials that some people think you do miss from other food groups.
Food You Cannot Eat
For the carnivore diet, there are of course those foods you cannot eat that you should definitely know about. These include fruits, vegetables, nuts, seeds, grains, sugar, processed foods, and certain beverages (sodas, energy drinks, among others).
Benefits Of The Carnivore Diet
Benefits of the carnivore diet include certain areas where you wish to improve your health, training, performance, and lifestyle. For those interested in this diet, it is important to know the benefits before you dive right in.
Benefits of this diet include:
Weight loss: Through increased satiety and increased body fat metabolism, you work to lose weight and see those desired body composition changes (2).
Gut health: With the right approach to the carnivore diet you may improve gut health with glutamine, omega-3 fatty acids, and collagen to help strengthen your gut.
Inflammation: By lowering insulin levels and supporting gut health, you may decrease inflammation.
Cognitive function: With key nutrients, you can improve cognitive functioning and mental clarity while enhancing neuroprotective benefits (3).
Downsides Of This Diet
While these are great benefits, like anything, there are downsides that are also worth noting. Some of the disadvantages of the carnivore diet include:
Nutrient deficiency: Without plant-based foods in your diet, you leave room for certain deficiencies in your diet that can unfortunately play a role
Lack of fiber: When it comes to fiber, you severely lack it from food on the carnivore diet and fiber supplementation is something to heavily consider.
High in cholesterol and fat: This diet tends to be high in cholesterol and fat so keeping your levels in check may be something of a challenge.
No phytonutrients: Phytonutrients are found in certain plants and can be beneficial for preventing diseases and boosting overall health, but with this diet and the lack of plants, you miss out on them (4).
Is This An Effective Diet For Gains?
The carnivore diet can be an effective diet for gains, however, there are those unfortunate drawbacks. For athletes looking to build muscle, you certainly get plenty of protein to do so. With the increased protein, satiety increases and the idea around weight loss is something to heavily consider as well. For its ability to provide fuel and mental focus and clarity, it is also something athletes can benefit from when it comes to boosting training and performance.
However, to think of not eating plants can limit the amount of nutrients one takes in, thus leading to a potential deficiency that you just don’t want or need. High in fat and cholesterol may cause problems down the line as well.
The carnivore diet can be effective for some but definitely not all. If you are someone encouraged to try the carnivore diet, supplementing with a multivitamin is something to heavily consider so you don’t suffer any nutrient deficiencies. Ultimately, deciding on the carnivore diet is up to you but consulting a nutritionist or expert is a good idea as well.
Other Potential Diets To Consider For Results
Aside from the carnivore diet, there are many other diets and approaches to weight loss that can help you see gains. While some may not work for you, others will, and it just takes finding the best option to see those gains you want most.
Other diets to try include:
High Protein Diet– Higher protein with less carbs and sugar.
Keto– Low carb with calories coming from protein and fat
Intermittent Fasting– Timing your eating cycle through eating and fasting throughout the day.
Vegan– Sticking to those plant-based foods.
Paleo– Eat mainly protein, fruits and veggies, and nuts and seeds
Mediterranean– Foods from the countries of the Mediterranean Sea including vegetables, fruits, whole grains, olive oil, among others.
Wrap Up
The carnivore diet has the ability to work for you in many ways, but it has its disadvantages as well. Knowing what you’re looking for can be of great help and working towards your goals is something to consider as well. When all is said and done, knowing what the carnivore diet can and cannot do for you will help you make a better decision for those gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
O’Hearn, A. (2020). “Can a carnivore diet provide all essential nutrients?”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Koh, F.; et al. (2015). “Role of Dietary Protein and Thiamine Intakes on Cognitive Function in Healthy Older People: A Systematic Review”. (source)
Gupta, C.; et al. (2014). “Phytonutrients as therapeutic agents”. (source)