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Straight Facts: The Biggest Bodybuilding Mistakes & Misconceptions No One Talks About
Jerry Brainum shares the straight facts on the most common bodybuilding training mistakes and misconceptions.
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.
Nobody is perfect. But in today’s day and age of fast flying digital technology – bodybuilding misconceptions are more prevalent than ever before. It might stand to reason that having a search engine in our pockets at all time provide us with more access to correct information. But the sad reality is that the internet gives away to more misinformation that spreads and is believed at a faster rate.
That’s why Jerry Brainum is going to clear the air with his breakdown and list of the most common bodybuilding misconceptions and training mistakes. Most of these misconceptions you may have heard before – or even quite possibly believed as a genuine tip to help your training. That’s how strongly spread these mistakes are after all of these years. That’s why Brainum wants to set the record straight. Let’s jump into it.
Six-pack abs and fat spot reduction
Jerry Brainum starts off with one of the most commonly believed training mistakes in mainstream media. You CANNOT spot reduce fat with a specific exercise. Many bodybuilders already know this – but this misconception is extremely popular in mainstream fitness. It’s promised in the hundreds of training apps, diet plans, and fads sold online. But the truth is a hard pill to swallow – you cannot get six-pack abs by doing crunches every single day.
While exercising your abs will certainly help them grow stronger and more muscular – the key component is your diet in order to bring down the fat and show off some shredded conditioning. That fat will not burn away only in your stomach if you do crunches (and only crunches) every single day.
Aerobic exercise and burning muscle
Another strongly held belief in fitness and especially in bodybuilding is that aerobic or cardio exercising will burn your muscle along side the fat. While this is true to some degree – it’s not as disastrous as some bodybuilders may believe. In fact, it would be foolish for bodybuilders to avoid cardio completely.
Jerry Brainum pulls up some statistics that show muscle will not start burning from cardio until at least 60 minutes of aerobic exercise. That’s a long time. So you can rest easy and throw in some cardio for at least 30-45 minutes without much issue of losing your muscular physique.
Olympia legends and bodybuilding advice
This one can be taken to some degree with a grain of salt. Jerry Brainum wants you to realize that bodybuilding advice can actually be bad even when given by a bodybuilding legend or champion. Brainum points out that genetics play a huge role in bodybuilding. That does not take away from the incredible hard work required to become an Olympia champion. But it does mean that some advice a champion shares could be bad advice for you. Each body is different. Copying verbatim from Phil Heath’s Mr. Olympia training routine will not make you Mr. Olympia.
Do squats damage your knees?
Many novice lifters and even some intermediate lifters may avoid squats. It can be an intimidating exercise. It’s also been seen as an exercise that can badly damage your knees. Jerry Brainum wants to dispel that myth. In fact, squatting (when done correctly) can actually strengthen your knees and help prevent damage as you get older.
The key here is doing the exercise movement right. Like any exercise, doing it with poor form can lead to injury. Avoid bending too far forward and also avoid bouncing hard with each squat rep. This can damage your knees and back in the long run. But put the effort in to doing it correctly – and you might actually find yourself with more capable knees in your older years.
Wrap Up
Jerry Brainum breaks down even more misconceptions and training mistakes than we’ve listed off 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!
Chad Nicholls Believes Big Ramy Will Be Even Bigger At 2022 Olympia
Chad Nicholls does not believe there is a threat to Big Ramy come the Olympia.
Chad Nicholls has been working closely with Big Ramy this offseason. If there is anyone who knows the current status of the two-time Olympia champion, it wold be Nicholls. That is why it is noteworthy when Nicholls says that he believes Big Ramy will show up to the 2022 Olympia in even better shape than he has in the past.
When Nicholls speaks, it carries a lot of weight. He is a sports nutritionist and coach who has worked with the likes of Mike Tyson and Ronnie Coleman. Recently, Nicholls joined The Menace Podcast on Muscle and Fitness’ YouTube page to discuss the current events in bodybuilding — including the 2022 Arnold Classic and Olympia competitions.
The Olympia will return to Las Vegas from Dec. 16-18 after two years in Orlando due to the pandemic. Big Ramy enjoyed the time in Orlando winning back-to-back titles in the Men’s Open division. He will be looking for the three-peat this year and Nicholls believes it is his to lose.
“If something happens and he doesn’t do what he needs to do then he opens the door for everybody to step in a little closer,” Nicholls explained.
“I don’t necessarily think that there’s a guy that’s a threat to Ramy that’s competing right now.”
Big Ramy has already started training for the 2022 competition. He was seen in the gym shortly after winning in September. This gives the bodybuilder a huge head start compared to his preparation from 2021. Big Ramy did not begin training for the Olympia until just a couple months before the show. Now, he will have plenty of time to sculpt and improve certain areas.
Big Ramy was does not share many physique updates on social media but in a recent interview, he admitted that his offseason weight is 341 pounds. This is the plan for Big Ramy this offseason. He will focus on conditioning and show up in December around the 300-pound mark.
“Our game plan is still conditioning but at the same time, you take an entire year of training, which he probably hadn’t had for numerous years, getting a whole year dedicated t bodybuilding and pushing as hard as he can with everything timed perfect,” Chad Nicholls said.
“There’s no doubt that the potential to be three. You know, 300 to 305 pounds, somewhere in that ballpark, in better shape than he’s been in the last two years.”
There was a bit of controversy following Big Ramy’s 2021 victory. There were many that believed Hadi Choopan, who finished third, showed up in the best shape and had the best conditioning. He took home the bronze medal behind Big Ramy and Brandon Curry. The fact that Nicholls is discussing how Big Ramy will be in even better shape is a scary thought to the competition.
We have seen Big Ramy’s offseason figure and he has shared his weight. As of now, it is all according to plan and he is doing what he needs to do. If this continues over the course of 2022, it might be hard to take the Olympia title away this year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Build Tree Trunk Legs For Serious Growth
Build tree trunk legs with these exercises for only the best gains.
Whether for functional or more sport specific needs, building tree trunk legs can be of great assistance when it comes to boosting overall gains. We’ve all seen those guys in the gym with those twig-like legs, barely able to squat. Don’t knock them for squatting, good on them for doing it. But they don’t work out their legs enough to even earn the ability to lift big weight. And it shows. Legs are important for sport as well as everyday activities and to neglect them can be a terrible disservice.
While we all love to build those vanity muscles and make our upper bodies pop out of our shirts, a solid set of legs can round out a massive physique for the better and give us the best chance at seeing real success. With the right exercises, our workouts can be fun and engaging so we don’t get bored of doing the same old leg exercises with minimal gains.
Let’s jump into this and see how best to build those tree trunk legs. The right exercises can catapult you into the right mindset to keep you working at it and feel as though you are putting together an absolutely massive and shredded physique.
Benefits Of Massive Legs
Our legs matter and whether or not you have tree trunks is beside the point. Having strong legs can work for your benefit in a number of ways including:
Lower risk of injury by having a strong and stable lower half.
Increase endurance capacity to go for longer sessions.
Boost power and explosivity for sport specific movements (1).
Add to your physique so it rounds itself out nicely.
Best Exercises For Tree Trunk Legs
Knowing the best exercises to perform for those tree trunk legs can be of great assistance to you as you seek to build that massive and shredded physique. Let’s take a look at some amazing leg exercises below:
Romanian Deadlift
The Romanian deadlift is a functional movement and nice variation of the deadlift and will improve balance, stability, and power while working your posterior chain nicely. Giving your hamstrings some great work, this can round out your legs to see effective growth take place (2).
Rowing Machine
A great cardio workout, the rowing machine works many muscles in your body. As a sport driven by the pushing motion, your legs take the majority of the load, therefore increasing strength and size. A low-impact workout to burn calories and build endurance, this works your legs to effective tree trunk size.
Goblet Squat
The goblet squat works to improve overall strength and mobility while establishing squatting efficiency. This is perfect for building muscle as it can be performed with your bodyweight, dumbbells, or kettlebells. For those avoiding the traditional barbell squat, this is a nice variation to still see tree trunk-like gains.
Calf Jumps
Calf jumps are a great plyometric exercise to improve strength and explosiveness. The ability for the calf muscle to absorb force with the continued movement allows the muscle to wear down and fatigue, thus offering the chance for maximal growth to take place. Plus, you get that heart rate going for nice cardio work.
Lunges
A great lower body exercise, lunges consist of many variations to work your leg muscles, and those surrounding muscles, differently. Able to increase strength and size, while also building balance and stability for support, you promote efficient gains and give yourself that extra boost when it comes to seeing those tree trunk legs take shape (3).
Sissy Squats
A bodyweight exercise targeting the lower thigh area, sissy squats are an uncommon but highly effective muscle building exercise. With proper form and a real level of resistance, what you get is a serious lower body brutalizer to force those muscles to grow. Form is key, however, for this exercise can be a taxing on those joints given its unusual movement.
Mountain Climbers
Mountain climbers are a great HIIT exercise designed to increase strength, cardio, and core strength. It will also boost leg growth as a result of the fast-paced movement and necessary action of the legs to complete an effective exercise. This is considered a total body workout with cardio and endurance elements, but your legs will feel a burn and they will build muscle.
Jump Rope
For bodybuilders and other athletes looking to increase their aerobic capacity while also building muscle, jumping rope is exactly what you need. A versatile and convenient exercise, all you need is the jump rope and you can do this anywhere and at anytime. Great for weight loss and endurance, what this does is increase those leg muscles to promote strength and power for all things gains (4).
Pistol Squats
Pistol squats is one of the most effective unilateral exercises that can be performed for strengthening your legs, mobilizing joints, and improving overall squat mechanics. By recruiting more muscles, you can accelerate strength and improve all areas of the movement.
Skater Squats
Another great unilateral exercise, skater squats can enhance strength and work to generate more power from each leg. A good variation of the pistol squat, this gets you moving and can be less taxing on your knees, while still offering the ability for muscle and those tree trunk legs.
Wrap Up
Building those tree trunk legs can be challenging but not impossible. With the right exercise and proper approach to training, you can better tackle any and all of those wants and needs to build those massive legs. Strong legs can give us the ability to stay grounded, more stable, and perform better for sport specific and functional movements. The right exercises can make or break your gains and give you those tree trunk legs you want most so give some of these exercises a try, place them into your leg day routine, and watch those gains take off.
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
Bean, J.; et al. (2003). “A Comparison of Leg Power and Leg Strength Within the InCHIANTI Study: Which Influences Mobility More?”. (source)
Fisher, J.; et al. (2013). “A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength”. (source)
Jonhagen, S.; et al. (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Ozer, D.; et al. (2011). “The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players”. (source)
Steve Kuclo Does Monstrous Leg Day 5 Weeks Out From 2022 Arnold Classic
Steve Kuclo looks monstrous weeks out from the Arnold Classic.
Steve Kuclo is looking monstrous 5 weeks out from the 2022 Arnold Classic. The talented veteran bodybuilder still has plenty left in the tank and a recent training video posted to his Instagram page shows Kuclo is in top form ahead of the event.
The 2022 Arnold Classic is shaping up to be quite the event. The show promises to feature some of the best and brightest in the bodybuilding world. With the return of Cedric McMillan and William Bonac to the stage, two Arnold Classic champions, is sure to be quite a treat for the fans. But besides these stellar champions, we’ll get to see some other very talented bodybuilders take to the stage as well. One of those bodybuilders is Steve Kuclo.
Steve Kuclo has still shown some incredible potential in recent competitions. He impressed at the 2021 Texas Pro as well as the 2021 Arnold Classic. While he was unable to win at both shows he was able to showcase just how impressive his physique is and how much he has left in the tank.
As he preps for the 2022 Arnold Classic it’s clear that Steve Kuclo is still in fighting shape. He looks truly impressive and will no doubt give the other competitors, including former champions Cedric McMillan and William Bonac.
Monstrous Leg Day
In the Instagram post below, Steve Kuclo breaks down his leg day training in detail. The talented bodybuilder has shown massive legs during his career and his wheels just keep on improving.
? & ? of leg day
All exercises are 4 sets 10 reps
Heavy Pendulum squat (got 8 reps)
Heavy lying leg curl
Other exercises:
Horizontal leg press
Leg extension
Seated leg curl
Walking dumbbell lunges
5 weeks out from the 2022 Arnold Classic Steve Kuclo isn’t just hitting the weights. The bodybuilder is also pushing his cardio and hoping to improve his athleticism as well. Kuclo hit a Rogue air bike and pushed himself hard to get his heart rate up.
The @roguefitness echo bike 50 cal challenge
How fast can you bust out 50 calories on the echo bike?
I never do cross fit or train for something like this but the inner athlete In me is still there and had to give it a try. At 30 calories in I felt my soul wanting to leave my body from all the lactic acid.
I Ended up doing it :29 seconds peak watts 1908.
It’s great to see Steve Kuclo not only staying in bodybuilding shape, but also in good cardio condition as well. It’s exciting to see what he can potentially bring to the table.
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.
Understanding The Best Type Of Creatine For Gains
As humans we’re constantly looking to make improvements upon ourselves. We’re never just content to be average and let someone steal the glory, especially if you’re a competitive athlete. Rather than allow things to pass us by, the competitors within us push us to strive for perfection.
Even if perfection is unattainable, we nevertheless strive for it in order to prove to ourselves that we’ve left no stone unturned. But that motivation and drive can sometimes only get us so far. When we’ve reached our limits, we look for other options that may help us get the edge on the competition.
Pushing hard will always be a requirement for securing glory, but a little extra help will ensure that we’ll either obtain ultimate victory, or at least push ourselves as far as we can go.
In this search for physically greatness and superiority we’ve found a number of different tools. Some utilize anabolic steroids to push themselves while others look to less controversial means to pushing their body to the next level.
For those individuals, creatine is usually an option that they turn to. But people don’t want to just have anything they can simply find at the health store. People are always looking for the best product on the market and as such are constantly searching for the best creatine supplement.
But before we even get into that, we need to discover exactly what creatine is, what it does to the human body, and the side effects that can occur.
RELATED: Looking for the best creatine on the market? Check out our official buyers guide review for the top 10 creatine supplements.
What is creatine?
So for those out there who don’t know or were unsure, creatine is a natural occurring substance within the human body. Yes, it is a supplement as well, but things are a bit more involved than that. Creatine can turn into creatine phosphate within the body.
Creatine phosphate in turn helps create a substance called adenosine triphosphate or ATP. ATP in turn can provide energy to the muscles to promote muscle contractions.
So while it may be naturally occurring in the body, creatine can also be obtain in other ways. Some of the best creatine products you can consume come from protein filled foods such as meat or fish.
So before you rush out and buy a ton of creatine powdered supplements, understand that the best creatine comes from sources you’re likely to be consuming already.
What does creatine do to the body?
So the big kicker that everyone wants to know about is what does creatine actually do? Why is it such a hot commodity? Well, ever since the 1970s when scientists were researching the effects of creatine on the human body, they discovered that the substance in supplement form could in fact enhance physical performance.
How? It seems that studies have found that creatine can enhance the human body in a number of ways. It has been shown to improve strength, increase muscle mass, as well as aid with quick recovery during a training session.
The muscular boost experienced by the user can make them more explosive and allow them to perform movements with large bursts of energy, particularly during high intensity activities like sprinting or weightlifting.
But here’s the tricky thing about creatine. Though there is evidence to suggest that the supplement has some great performance effects in some athletes, other users have found little to know difference in their performance after taking creatine, particularly in endurance related sports.
So though you may looking for the best creatine on the market, there’s a chance that you could little to no effect while taking it. Not everyone’s muscles respond to creatine which can make the product a hit or miss for some individuals.
What are the side effects of creatine use?
Research is put into how creatine can be utilized to help health issues like heart failure and heart attack, as well as a host of other illnesses. But that doesn’t mean that creatine isn’t without its side effects.
Many who take creatine do so in excess and as such can experience side effects such as weight gain, anxiety, diarrhea, fatigue, fever, headache, kidney and stomach issues, and rashes. Creatine supplements can also have dangerous interactions with diabetes medications, acetaminophen, and diuretics. Caffeine can actually increase these side effects when taken with creatine.
If you are going to use creatine it’s highly recommended that you drink a great deal of water while doing so to help protect your internal organs. Drinking up to a gallon of water throughout the day while consuming creatine is highly recommended. If you have kidney or liver problems, or suffer from diabetes you should avoid taking the supplement entirely.
What is the best creatine?
So after all this you still want to know what the best creatine supplement is, right? Well, the best bet is to stick to whole foods to avoid consuming creatine in over abundance. But if you were going to utilize a creatine supplement, here’s the short and sweet answer. While there are many different creatine supplements on the market, it’s best to stick to the typical creatine monohydrate.
It’s on par with any other creatine supplement on the market and there is no evidence to suggest that other supplements are more effective than creatine monohydrate. So if you’re looking to experiment with the best creatine supplement, keep it simple and try creatine monohydrate.
Do you use creatine? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Advanced Training Techniques To Take Your Gains To The Next Level
Advanced Training Techniques You Should Know About
The reason you’re not building muscle could be because you’ve hit a plateau. Once your body gets used to your usual training techniques, it stops growing. You need to be shocking your muscles in order for them to grow.
Advanced training techniques can help you get the most of your workouts by annihilating your muscles. Incorporating these techniques into your workouts will keep your muscles guessing with what hit them and will force your muscles into growing bigger.
5 Advanced Training Techniques To Incorporate Into Your Workouts
1. Supersets
All of these techniques are supposed to make your workouts harder. Doing this will push your muscles to work harder and in the process will make them stronger and bigger. Supersets are one of the most common advanced training techniques used in the gym.
In supersets, after you’re done with an exercise, you move onto a different exercise for the same muscle group without taking any rest. This cycle of exercises is considered to be one set. Sets with three different exercises are known as a giant set. Supersetting alternate muscle groups are known as antagonistic supersets.
2. Drop Sets
Drop sets can take your workouts to a whole new level. This technique is the best if you’re aiming for muscle failure. It’s not uncommon to have sore muscles the day after you perform some drop sets.
Drop sets can take lesser time as compared to the supersets as you don’t have to switch between exercises. After you’re done with your set, lower the weights and do another set until you hit failure. Avoid stopping for rest between the supersets.
3. Intraset Stretching
Intraset stretching is a relatively newer training technique. Dr. Jacob Wilson and his team at the Applied Science and Performance Institute in Tampa, Florida put this technique to test and it came out with flying colors. In intraset stretching, you complete your normal set and then hold the weights at the stretched position.
The pump and added tension of holding the weights at the stretched position intensify the muscle pumps and makes your muscles go through a huge amount of damage. You complete another set after holding the weights at the stretched position for 10 seconds.
4. Blood Flow Restriction Training
Getting a pump is the best thing which could happen to you in the gym. A pump is when your muscles are filled with blood. Blood carries all the nutrients, including protein, to your muscles. This is the reason bodybuilders chase the pump.
Some people confuse blood flow restriction training with occlusion training. Blood flow restriction training allows the inflow of blood into the muscle but restricts the outflow when you have a pump. Occlusion training, on the other hand, cuts off the blood flow to the muscles completely.
In BFR training, you tie an elastic band around your working muscle. You would only be able to lift around 50-60% of your regular weights with your muscles tied. The pumps and pain while using this technique is something you should experience at least once.
5. Rest-Pause
Rest-pause training is a complete overkill for your muscles. Your muscles will be filled with lactic acid and you won’t know what to do with them by the end of your workout. The rest-pause technique turns your sets into multiple mini-sets.
While using this technique, your main goal is to exhaust your muscle fibers and leave nothing in the tank. Once you hit failure, rest for 5-10 seconds and resume the set until you can’t do any more reps.
Which advanced training technique will you use for your next workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Rafael Brandão Withdraws From 2022 Arnold Classic
Rafael Brandão will not be present during the 2022 Arnold Classic.
The 2022 Arnold Classic is set for March 3-6 in Columbus. The lineup is stacked in each division with Men’s Open being the highlight once again. That lineup recently took a hit with Rafael Brandão reportedly pulling his name out of the competition.
Many news outlets have reported that representatives from the Arnold Classic have confirmed Brandão’s exit. Generation Iron has reached out directly and is still waiting for confirmation. Brandão has not made an official statement himself. It is unknown if there will be a replacement for Brandão. If not, the field will be set with 13 competitors.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Maxx Charles (United States)
Brandon Curry (United States)
Samson Dauda (United Kingdom
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (United States)
Cedric McMillan (United States)
Fabio Giga Rezende (Brazil)
Justin Rodriguez (United States)
Mohamed Shaaban (Egypt)
Brett Wilkin (United States)
Akim Williams (United States)
Rafael Brandão has been one of the up-and-coming names in bodybuilding. He has built a massive social media following and fans were looking forward to seeing what he could do during the 2022 season.
Brandão made his debut in 2017 when he took part in the San Marino Pro in Italy. He took home eighth place during this show. This would setup what would be a successful run in 2018. Brandão finished third at the California State Championships before being a top-five finisher during the Toronto Pro Supershow.
Brandão made his Arnold Classic debut in 2019, when he finished seventh. This was when the world got to see his physique against some of the top in the world. He went onto place second at the Arnold South America that same year. Last year, Brandão took home the prize during the Romania Muscle Fest Pro.
The bodybuilding world will have to wait a bit longer to see what Rafael Brandão has to offer this year. He will now have to focus on making his way to the Olympia stage in December in Las Vegas. Either way, this is a disappointment but the Arnold Classic is still set to be an incredible show.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Breon Ansley Shares Back Workout To Build Thicker Lats Ahead Of 2022 Arnold Classic
Breon Ansley has targeted his lats as a potential area of improvement heading into the season.
Breon Ansley is looking to begin the 2022 season with a bang. He has been working in the offseason to improve some parts of his physique and there has been a huge focus on his back. Ansley recently shared a back workout that focuses on stretching his lats to add thickness. This is his goal as he prepares to take the stage at the 2022 Arnold Classic.
Ansley has been sharing many workouts in recent weeks. He began an entire series on his prep for the Arnold Classic on his YouTube page. Last week, Ansley released the fourth episode of this series and it focused on building up his lats.
Breon Ansley is a two-time Classic Physique Olympia champion. He is still one of the top-tier competitors in the division today. Ansley finished third at the 2021 Olympia behind Chris Bumstead and Terrence Ruffin. Bumstead completed his three-peat in October and is looking to make it four in a row in December. Ruffin will defend his Arnold Classic title after winning the event in September.
Ansley will make sure to show up in his best shape. He began this session by going through a mobility warm-up that emphasizes scapular control and stretching his lats. This sets the tone for a big workout.
The first exercise of the day is a superset. Ansley pairs bent-over rows with a variation of a rack pull. During this set, Ansley stresses the importance of keeping his core engaged.
“Don’t loosen your core. It’s going to loosen your back — that’s how you’re going to pull your back. Keep core tight.”
Breon Ansley completes single-arm seated rows. He adds a new element to the exercise by reaching as far as he can while the weight is lowered. This is done to continue that stretch in his lats that provides the extra boost in size. Ansley then moves onto a triple set. This features seated rows, low cable rows, and paused face pulls. The final exercise of the workout is underhanded seated rows.
After the workout, Ansley was satisfied with the work he put in. He will certainly be one of the top names at the Arnold Classic and has a chance to take home the prize in Classic Physique. It will be another stacked lineup but that is what makes for an exciting and entertaining show.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
British Natural Bodybuilding Champion Shows Off Jaw-dropping Middle Age Gains
British natural bodybuilding champion and INBA PNBA competitor Michael Boyle shows off astonishing muscle mass gains he made in his late 40s.
There’s no denying that as we age, our bodies slowly deteriorate. Unfortunately, age brings along less muscle mass and more body fat. However, that’s not to say you still can’t make exceptional gains as you move through middle age. With the correct training protocol, anything is possible. Michael Boyle is the perfect example of this. The two-time natural bodybuilding champion – United Kingdom Drug Free Bodybuilding Association (UKDFBA) 2020, 2021 – and 2021 Natural Olympia bronze medal Men’s Bodybuilding Masters competitor displayed his incredible middle age transformation on Instagram (IG). Boyle state:
“You can’t make gains in your 40s?
On the right age 47 next time on stage age 49 and I will beat that guy.
Only barriers are in your head . [sic]”
You can see his transformation photos below.
https://www.instagram.com/p/CZIF6e8IY15/?utm_source=ig_web_copy_link
After viewing the photos, it’s apparent that Michael Boyle was able to gain a considerable amount of muscle mass in his late 40s. Claire Burton is another British natural bodybuilding champion and INBA PNBA Natural Olympia champion who defied the laws of aging.
What’s Michael Boyle’s Middle Age Gains Secret?
Michael Boyle focused on lifting heavy weights with a lot of volume on big compound movements to put on the muscle mass he did from 2018 – to 2021. Deadlifts are a staple movement in his routine – he’ll use heavy weights and aim for reps of 20.
Of course, he follows a structured nutrition plan, but he doesn’t completely get rid of cheat meals. Below, you can find a picture of how two days of “relaxed eating” may look for him.
https://www.instagram.com/p/CYM1YLssxHa/?utm_source=ig_web_copy_link
You may notice the glass of wine and wonder how he’s able to drink with the physique he’s built. Well, alcohol in moderation won’t do much damage to your fitness goals as long as it fits within your nutrition targets. Some research suggests that some alcohol can be beneficial for your health. Funny enough, legendary 8x consecutive Mr. Olympia champion Ronnie Coleman’s physique looked leaner after sharing shots of vodka with Kevin Levrone the night before appearing on stage. That’s likely because alcohol dehydrates you, so you’ll look veinier.
You can watch the clip of Ronnie Coleman and Kevin Levrone recalling this through a Generation Iron exclusive clip from Ronnie Coleman: The King.
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Natural Bodybuilding Is Safer
In natural bodybuilding organizations, drugs are not allowed. This makes bodybuilding safer for competitors since they must undergo drug tests. In addition, of course, this lowers the chance of doping since federations like the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) ban athletes from competing (and from earning a multi-media contract with Iron Man Magazine and Generation Iron) if they ever fail a drug test. As a result, natural bodybuilding helps keep the sport of bodybuilding safe since drugs can be detrimental to your health.
Michael Boyle embodies what’s possible with your physique as you age. If you’re following an efficient training program, you can advance your age as you approach middle age. Although Michael Boyle came up a little shy of the gold medal in the Men’s Bodybuilding Masters division at 2021 Natural Olympia, he plans to put in work to come out victorious within the next couple of years.
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How The Burpee Pull-Up Boosts Heart Rate & Strength
See how the burpee pull-up is an all-around amazing exercise.
When it comes to seeing huge gains, exercises like the burpee pull-up can work both those strength goals and endurance ones to give you a well-rounded and seriously effective exercise. Building strength while also working to boost endurance can be challenging but it is absolutely possible.
We all know the burpee and we all know the pull-up but put these two together and the result is something else. With the right guidance and ability to grind in the gym, having a workout like this in your routine will only skyrocket your gains.
The burpee is one of those exercises some try and avoid like the plague. Maybe the same goes for the pull-up. But at the end of the day, to neglect these two exercises is only a disservice to us and our gains, for what they can really do is allow for serious muscle building with the right approach to cardio work. Too often do we neglect cardio work and chalk it up to just lifting. We need both and this exercise is able to provide us with both.
Let’s dive right into this and see what makes this exercise so great. From what it is, to muscle worked, the many benefits of it, and how best to perform it, you will have a complete guide into this exercise to place in your routine for any occasion. Plus, the gains you will see to strength and endurance are hard to match with other exercises.
What Is The Burpee Pull-Up?
This exercise combines the movement of a burpee with that of a pull-up to provide for an effective worthwhile exercise in any routine. What you will find is that this total body workout can fire up your muscles so they grow and so you build that valuable aerobic capacity.
It is important to perform this workout safely and to follow strict technique to avoid injury, but once you get going, there will be no turning back. The nice part is all you need is a pull up bar.
Muscles Worked
When it comes to muscles worked, the burpee will work a host of muscles. Those lower body muscles include your quads, hamstrings, and glutes and will require those muscles for power and explosivity. Your upper body muscles worked include erector spinae, triceps, pecs, shoulders, and core, as you need a solid core to stay as engaged as possible.
For the pull-up portion of this lift, you will see work done in your triceps, biceps, shoulders, and core, but primarily in your lats. Pull-ups are a great lat builder and can really give you the best when it comes to all things gains.
Benefits Of The Burpee Pull-Up
The benefits of combining the burpee with the pull-up are hard to ignore and can greatly affect all areas of your gains. The power and explosiveness of the burpee in tandem with the strength and development builder of the pull-up will only enhance all your gains for the better so you see the best results possible. Benefits of this exercise include:
Great strength builder: As an exercise to work many muscles, and till failure, you get a nice strength builder to see great gains to all your muscle building goals (1).
Increase in endurance: Building endurance and aerobic capacity is something to consider for this will enhance those strength building goals while also taking your endurance to the next level.
Calorie burner: Shed calories as a result of the high-intensity movement to aid in weight loss and those fat loss goals (2).
Enhance power and explosiveness: The movement requires you to be explosive and to use real power to get off the ground. By enhancing this part of the exercise, you work for more power when it comes to certain sport specific movements (3).
Total body workout: Give yourself a great total body exercise to feel good about your workout.
Plenty of variations for each portion: Both the burpee and pull-up portions have great alternatives to mix up your workout and add to your workout plan.
Promotes posture: Building strength and keeping your body aligned will promote better posture for athletic movements and everyday life.
Builds grip strength: Building grip strength is important and this will work to do so with the pull-up portion of the exercise (4).
How To Perform It With A Pull Up Bar & Push-Up Position
Here are the steps for performing the burpee pull-up:
Your starting position is in a squat position with feet shoulder width apart and feet forwards. Explode off the ground and as you land, go into a push up position.
Once here, perform a push-up so your chest touches the ground and explode back onto your feet.
Jump up and grab the pull-up bar with an overhand grip, engage your core, and perform a pull-up movement, with your feet hanging.
With a controlled motion, bring yourself back to the ground and set yourself back up in a push-up position, before performing a push-up, then coming back to the squat position with feet shoulder width apart.
Repeat for your desired number of sets and reps aiming for perfect form before rest.
Alternatives To Burpees & Pull-Ups
When it comes to alternative exercises and mixing in variations, finding exercise to replace this can be challenging. However, there are exercises that will separately replace the burpee and the pull-up. We wanted to share a few with you so you can better tackle those workout goals to only see the best gains possible.
Alternatives of the burpee will still give you the ability to get your heart rate going to get some cardio work while also boosting strength. These exercises include:
Alternatives of the pull-up will build strength and overall lat development while also working other muscles in your upper body. These exercises include:
Wrap Up
This is a great exercise to see effective gains and will really enhance all areas of your strength and endurance needs. With the right approach, you can increase your gains for the better and provide for only the best out of two effective exercises put into one. The benefits are hard to ignore so place this into your routine today and watch your gains take off.
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*Images courtesy of Envato
References
Ronai, P.; et al. (2014). “The Pull-up”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Haff, G.; et al. (2012). “Training Principles for Power”. (source)
Lee, J.; et al. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)