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Dorian Yates Warns Modern Bodybuilders About Steroid Use
Dorian Yates issued a warning about steroid usage.
Dorian Yates gives modern bodybuilders and fitness enthusiasts an expressed warning on steroid usage. Yates spoke on the subject in a recent interview giving some valuable advice on gear usage.
With the recent deaths in bodybuilding shocking the community it’s clear that the time is now for a change. Steroid usage in bodybuilding is no new occurrence. Since the Golden Era bodybuilders have used foreign substances to help improve their physiques. In the modern era many competitors take a number of different substances in order to get as massive as possible. While physiques are on an entirely different level these days, the risks to competitors is unlike anything experienced before. So many bodybuilders have passed away because of the massive amounts of gear that they pump into their bodies.
You only get one body and this is something six-time Olympia champion Dorian Yates has come to understand well.
During his time as a competitive bodybuilder, Dorian Yates took his fair share of steroids, insulin, and other gear. He utilized these substances to create a physique unlike any other during his day. But since retiring from competition Yates has radically changed his lifestyle. He has become a yogi, has changed his diet, and has downsized tremendously.
A Warning
Dorian Yates has realized that his body is his temple. As such he’s made a point of warning modern bodybuilders and fitness enthusiasts about the health risks involved in using steroids. In a recent interview Yates touched on the modern generation and their steroid and gear usage.
“I think each generation of bodybuilders is pushing the chemical envelope a little bit more, a little bit more…” said Dorian Yates. “What I am told by people that compete or even don’t compete, they’re just taking it recreationally. I said mate, you’re taking more than I took for Mr. Olympia. You don’t need that.
“You’re getting the benefit that you want. The recovery, the muscle building with trying to minimize the negative effects,” Yates continued. “There is going to be a point when you’re not really getting any positive effects anyway. It’s like a glass of water. Once it’s full, it’s full.”
Dorian Yates also gave his expressed advice to those who wish to push their bodies to the limit with gear.
“Me personally, my advice to you is unless you’re competing, don’t take any steroids unless you’re like past 40 and your testosterone is low and that’s hormone replacement. That’s a different story because that’s good for your health. If your testosterone is low and you put it back to optimal levels, it has tremendous health benefits.
“Depression, arthritis, diabetes, heart problems… All these things can be improved by taking Testosterone replacement. So, in that context, it’s very healthy for people.”
To see the full interview click here. What do you think of Dorian Yates and his advice on steroid usage?
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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.
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The Ultimate Pre-Exhaust Quad Workout for Strength & Size
Using the Pre-Exhaust Method to Unlock Gains
If you are a keen gym goer, it is likely you are in one of two camps – either you love training legs or absolutely dread it.It is imperative that we train all body parts equally – that means no skipping leg day! Completing tough leg sessions, regardless of whether you enjoy it or not, is a critical part of comprehensive strength training.
There is no denying that leg sessions are challenging enough already, however, there may be times where it is necessary to add even more intensity to your lower body sessions. The two most common reasons for increasing the intensity of these sessions is to allow you to move beyond a training plateau or to keep your training fresh and interesting.This article will provide detail on pre-exhaustion, it’s application and will also provide a pre-exhaust routine that can be used to improve quad strength & size.
Leg Day Exercise Selection
There are two types of exercises that make up the majority of strength training sessions – compound and isolation exercises.A combination of compound and isolation exercise is best for comprehensive strength and size development (1).A typical leg day session will focus on compound exercises initially; these are exercises that involve a great number of muscles and consequently allow you to lift heavy loads. Some examples of effective lower body compound exercises include the squat, deadlift, lunge and leg press.
On completion of a number of compound exercises, the session then ends with a couple of isolation exercises which are single-joint movements that target specific muscle groups. The leg extension, leg curl, and calf raise are all great examples of lower body isolation exercises.To effectively apply the pre-exhaust strategy, simply reverse the order of compound and isolation so that you start with an isolation exercise first before completing compounds (2).The purpose of this is to significantly fatigue a specific muscle group so that it becomes the weak link in the consequent compound lifts.Evidently, building fatigue through an isolation exercise will make the following compound exercises significantly more challenging.The pre-exhaust technique is great for targeting specific muscle groups. If you are aware that one muscle group is lagging behind or is weak, it may be an idea to utilize pre-exhaust.Therefore, to target and develop the quads you will first perform leg extensions and then follow it up with a range of compound moves such as squats, lunges, and presses. As a result, the quad will highly fatigue while the posterior chain (glutes, hamstrings & calves) remain relatively fresh.The method ensures that the quads will be worked maximally to bring about optimal adaptations without placing too much stress on other muscles.
Pre-Exhaust Training Considerations
By switching the order of the exercises, you will find that you are noticeably stronger with the pre-exhaust isolation exercise.Normally, the isolation exercises come last in the conventional leg sessions and therefore fatigue is a factor, but because you are completing the isolation first, the muscles are not fatigued.
Conversely, you will find that you are significantly weaker with the compound lifts – once again for the same reason. This certainly has it’s benefits and disadvantages.The benefit of this method is that you will be able to expose the quads to a greater load and stress than they are used to which will force them to adapt quickly.Although low reps and heavy weight are often prioritized in strength training, it is important to avoid low reps with the pre-exhaust method.
The reason for this is that with isolation exercises (specifically the leg extension and curl), lifting extremely heavy loads may put a large amount of stress through the knee joint (3).As a result, if lifting heavy loads for low reps, the chances of experiencing a serious injury to the knee are increased. Therefore, the recommendation for pre-exhaust exercise is to keep the weight light to moderate and aim for a higher rep range (8 reps or more).The biggest drawback to pre-exhaust training is that the amount of weight that you can shift with your compound movements will reduce.The weight that you normally use for squats, deadlifts, and presses is going to feel a lot heavier than normal due to the build-up of fatigue in the quads.In addition, building fatigue and getting the pump early on in the session may mean that you also find proprioceptive abilities (such as balance & coordination) to be a lot more challenging.
Therefore, it may be beneficial to substitute free weight exercises for machine-based exercises as they do not demand a great degree of balance and coordination.Once you have figured out what works best for you in terms of weight, reps, and equipment, you may find that the pre-exhaust technique actually reduces the amount of joint stress in the long run.As a result, you may find that a range of exercises that were previously “off-limits” and now much more manageable. A number of athletes and lifters who have lower body issues commonly use pre-exhaust routines so that they can use light loads yet still work to muscular failure.Therefore, for those who are unable to use heavy loads for whatever reason, pre-exhaust is recommended as it will allow for effective training while using lighter and safer loads.
When to Apply Pre-Exhaust
As mentioned earlier, there may be a couple of reasons why you may wish to incorporate the pre-exhaust method into your workouts.The main reason to use the pre-exhaust method is to stimulate new gains in strength and size. If you are at an intermediate or advanced stage with your training, there may be times where progress slows. This is because the body is at the stage where it can comfortably deal with the demands of training.Therefore, it is necessary to increase the amount of stress that the muscles experience in order for the adaptation process to begin once again.Utilizing advanced training techniques (like the pre-exhaust) into your workouts is one straightforward method that can be used to increase the demand placed on the muscles (4).If you are a strength training beginner, feel free to try out pre-exhaust however, be aware that it is not necessary to bring about change at your stage.Focusing on the basics will yield the best results for novices and advanced training methods such as pre-exhaust are typically not required.
The second reason why you may want to utilize pre-exhaust is to bring some variation to your training program.Performing the same exercises with the same number of sets and reps for months and months can become mundane and may negatively impact motivation levels as a result.Declining motivation can have an impact on exercise adherence which will then impact how quickly you improve.One of the best methods of maintaining motivation levels and adherence is to keep training interesting and enjoyable. Therefore, bringing in new training methods, exercises and set schemes can be useful.
Pre-Exhaust Quad Workout
You can add the following pre-exhaust quad workout into your training program or can adapt it to pre-exhaust the hamstrings or glutes instead.The following workout starts with leg extensions to isolate and pre-exhaust the quads before moving into conventional compound strength training exercises.The rep range is kept relatively moderate (with the majority of the sets between 6 – 12 reps) as lifting extremely heavy loads while in a fatigued state can be risky.
Exercise
Sets x Reps
Leg Extensions
3 x 8, 3 x 12
Leg Press
3 x 6-8
Hack Squat
3 x 6
Smith Machine Squat
3 x 10-12
Romanian Deadlift
4 x 10-12
Standing Calf Raises
2 x 12, 2 x 20
Workout Notes:
– Ensure you perform a full and comprehensive warm-up prior to beginning this routine. Perform a number of warm-up sets first and ensure you differentiate between warm-up sets and pre-exhaust sets.– To pre-exhaust the hamstrings rather than the quads, simply switch out the leg extension and replace it with the leg curl. – For the glutes, switch the leg extension out for either the cable pull-through or single leg glute kickback.– To add more fatigue to the targeted muscle, add a couple more sets of the first exercise. In this case, look to complete as many as 6 sets of leg extensions before moving onto your compounds.– Having completed the pre-exhaust sets, use a variety of compound exercises that will place a great demand on the body.– Always be willing to go a little lighter than normal or to switch to a machine-based version of the exercise – fatigue will be a real factor that will influence how you perform.– Select a weight that causes you to reach muscular failure by the time you have completed all the reps. Because your muscles are pre-fatigued, you will not lift the same amount of weight that you normally would.
Final Word
Providing that training is properly planned and executed, pre-exhaust is a great method that will heavily fatigue the target muscle and apply enough stress to bring about substantial changes in both strength and size.
References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Soares, Enrico Gori; Brown, Lee E.; Gomes, Willy Andrade; Corrêa, Daniel Alves; Serpa, Érica Paes; da Silva, Josinaldo Jarbas; Junior, Guanis de Barros Vilela; Fioravanti, Gustavo zorzi; Aoki, Marcelo Saldanha; Lopes, Charles Ricardo; Marchetti, Paulo Henrique (February 23, 2016). “Comparison Between Pre-Exhaustion and Traditional Exercise Order on Muscle Activation and Performance in Trained Men”. Journal of Sports Science & Medicine. 15 (1): 111–117. ISSN 1303-2968. PMC 4763829. PMID 26957933.
3-Grood, E. S.; Suntay, W. J.; Noyes, F. R.; Butler, D. L. (1984-06). “Biomechanics of the knee-extension exercise. Effect of cutting the anterior cruciate ligament”. The Journal of Bone and Joint Surgery. American Volume. 66 (5): 725–734. ISSN 0021-9355. PMID 6725319.
4-Wallace, William; Ugrinowitsch, Carlos; Stefan, Matt; Rauch, Jacob; Barakat, Christopher; Shields, Kevin; Barninger, Andrew; Barroso, Renato; De Souza, Eduardo O. (January 6, 2019). “Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals”. Sports. 7 (1). doi:10.3390/sports7010014. ISSN 2075-4663. PMC 6359665. PMID 30621334.
These Are The Sexiest Male Body Parts As Rated By Women
These Are The Sexiest Male Body parts As Rated By Women
Many of us get a gym membership so we can impress the women around us. Women can be the inspiration to lose those extra kilos or pack on some muscle mass. No matter how much you would want to deny it, but a fit bod will always beat a dad bod.
Researchers at Western Illinois University conducted a study where they asked several women to rate the sexiest muscles on a man. While we could have guessed a few of these body parts, some are completely shocking. These are the results of the not-so-surprising study.
1. Abs
There are no surprises here. Abs were rated the sexiest male body part by women. Having a shredded midsection adds to the overall aesthetics of your physique. They are so much more important if you’re planning to hit the beach with your lady love.
While abs are the sexiest muscle on a man, they aren’t easy to obtain. It takes discipline in your diet and training to achieve them. Follow this ab workout to get on the radar of women with your chiseled midriff.
2. Biceps
Biceps have been the symbol of strength and machoism for centuries. If you want to impress a woman with your muscles, there is no way you can do it with skinny arms. Chances are you already know this and are working on your guns.
The Governator Arnold Schwarzenegger referred to his biceps as mountains. You need to follow the same approach to build sleeve-ripping pythons. Turn your skinny arms into mountains with this bicep workout.
3. Chest
A broad chest is hard to develop, and there are only a few other things women appreciate more than chiseled pecs on a man. A full and muscular chest is what separates the men from the boys.
Your chest workouts should be a mixture of compound and isolation exercises. Compound exercises add to the size of your chest while isolation exercises add definition. Follow this Bradley Martyn chest workout for insane gains.
4. Obliques
Most people overlook training their obliques. Their core workouts consist only of ab exercises. Your midriff cannot be deemed complete without well-defined obliques. Obliques are the fish gills like muscles at the sides of your abs.
Women rated obliques as the fourth sexiest muscle on a man, and this should be reason enough to start training them. 10-minutes of oblique training during an ab workout is enough to add definition to your midsection.
5. Triceps
A pair of shredded arms gives women the surety you can hunt for them and keep them safe and warm. Although your triceps don’t get the same attention as your biceps, they make up two-thirds of your arms.
You can’t afford to slack off during your triceps training. Your triceps should look like a horse kicked you in the back of your arms. Training your triceps isn’t about lifting heavy weights as much as it is about focusing on achieving muscle failure.
6. Butt
We didn’t expect glutes to be on the list of the sexiest male body parts. We’re sure well shaped and sized butts would be one of the top two body parts on the list if men would have taken this same test.
If you have been skipping your leg days, this should be a wake-up call for you. Apart from the usual squats and deadlifts, you should be focusing on glute building exercises like the donkey kickbacks and reverse abductor presses to work on your rear.
Do you agree with the women on the sexiest male body parts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Best Ways To Kick Off Your New Year’s Fat Loss For Gains
Start the new year right with the best approach to fat loss.
It’s that time again. New year, new you, right? So often is the new year a time to restart, give ourselves a chance to reset, and launch into a whole new set of goals we think are worth pursuing. Knowing the best ways to kick off your New Year’s fat loss can be massive, for fat loss seems to be a common goal amongst many of us. Maybe you ate a bit too much this past year, or with everything going on you let the diet slip. Fear not, for there are easy and effective ways to ensure your gains continue without a hitch.
Why fat loss matters isn’t solely to look good and have a shredded aesthetic. Sure, for those of us bodybuilders, we can’t afford to have that additional fat lurking around. But what about the average fitness folks, the ones who aren’t counting every calorie, every rep, and every ounce of fat they have put on? With the right approach for them, it is more than possible to see the gains you want most while losing fat and only giving yourself the best chance at physique success.
Let’s jump into the best ways to kick off your fat loss goals to start the new year so you will have a better understanding of just what to do. With the right approach just around the corner, all of the fears and potential insecurities can be solved with no problem at all. Fat loss may be challenging but it is not impossible through taking the right steps.
Best Ways To Kick Off New Year’s Fat Loss
Through each of these steps, you will have a better understanding of just how to lose fat and work towards a leaner, more shredded aesthetic. Losing fat can be hard, but it can also be fun as you see great progress, only leading to bigger and better gains.
Set Realistic Goals
The worst thing we can do for ourselves is to set goals that are out of the range of possibility. We want to make sure the goals we set are realistic and can work for your benefit by not discouraging you, but by empowering you to continue further. Starting small is a great way to see little victories to ultimately win the larger battle.
Don’t Buy Into Quick Weight Loss Schemes
So many people and websites will tout the quick weight loss scheme. You know the one. Lose 50 lbs. in a week. That just doesn’t work and is simply not healthy. Losing weight is a process and those quick weight loss schemes may work for a day or two, but there is no foundation to stand on. Losing fat in the healthiest of ways is what is needed to see effective change.
Eat Slower & More Controlled
We love to eat fast and for some reason find it enjoyable to mow down our plate and not actually enjoy our food. Eating slower will limit the number of portions you consume and actually allow you to enjoy what you are eating, giving you that increased sense of satiety (1). Letting your stomach rest before getting more will be a great way to actually see if you want more.
Up The Protein For Gains
Protein is imperative for not only muscle growth, but also fat loss. By staying full, you limit the amount of snacking and work to kill those unwanted cravings. By putting adequate amounts of protein into your body, you are able to build gains while also working on losing as much fat as possible (2).
HIIT Workouts For Calorie Burn
High intensity interval workouts work to promote fat loss and change your body composition by increasing your heart rate and combining endurance work with strength work. By burning more calories, you increase your metabolic rate and will start to use those fat stores for energy, thus taking inches off. Plus, by building muscle, you start to avoid catabolism and get the most out of a seriously effective workout (3).
Resistance Training For Added Muscle Mass
Through resistance training, you will better build lean muscle, thus taking that fat and turning it into muscle. The increased demand for energy will also pull from stores to constantly take fat away for the best results. Through compound exercises in particular, you will start to see great gains through multi joint movements, thus giving you the benefit of fat loss with more calories needed (4).
Find A Quality Gym Or Up Your Home Gym
Definitely finding a quality gym is key and can work wonders for your gains. Since gym memberships can get expensive, beefing up your home gym with kettlebells, dumbbells, barbells, and more can be a great way to ensure gains in the comfort of your own home.
Best Supplements For New Year’s Fat Loss
While the above tips are great for seeing fat loss to tackle those goals, supplements can also be of great help and will most certainly give you what you need to see great fat loss. Through diet and training, fat loss will occur, but think of supplements as those little boosts to give you a helping hand. Of course, a fat burner is a great supplement to kickstart your metabolism, used stored fat for energy and work for appetite suppression. Also, CLA supplements are interesting and some people love taking CLA for their fat loss goals. While supplements are based on preference, looking into a premium fat burner will be a great way to see fat loss gains.
Wrap Up
Losing fat can be hard, but the best ways to kickstart those fat loss goals for the new year will be easy with the right approach. We all want that shredded aesthetic so let’s make it happen. By setting goals, following the right steps, and using premium fat loss supplements, we are one step closer to seeing the fat loss we want most become reality.
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
MacDonald, A. (2010). “Why eating slowly may help you feel full faster”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health. (source)
Natural Bodybuilder’s New Year’s Resolution: Win 7 Titles in the 2022 Natural Bodybuilding Season
Luke Francis Trainor wants to win 7 gold medals in the 2022 natural bodybuilding season.
With 2022 underway, everyone has New Year’s resolutions. Some big, some small. And Luke Francis Trainor, a Professional Natural Bodybuilding Association (PNBA), is not shying away from accomplishing big things this year. This PNBA pro natural bodybuilder plans to win seven gold medals in the 2022 natural bodybuilding season. So how does he plan to do this exactly? He’s looking to add mass to crucial areas of his body. On Instagram (IG), Luke Francis Trainor said:
“Gaining size in the right places for the Natty Bodybuilding Season in 2022
I have 7 titles to Win this year and no less“
As Trainor heads toward a new age decade turning 50 this year, he sets the bar high for his endeavors. First, he wants his gold medal count to match his age. He proclaimed:
“My Goal for 2022
I want and will be busting ass to achieve 7 x 1st Place Victories
to bring my total to 50
I turn 50 years of age this August so i want the 50 at 50 Dream”
Age is Just a Number
If that seems like an impossible task to you because of his age, think again. Claire Burton, Women’s Physique 2021 Natural Olympia champion, had her best natural bodybuilding year yet after turning 50.
And Trainor isn’t messing around. Most people were indulging in food and drinks this holiday season. But he started his new year goals early. He stated in an IG post on December 27, 2021:
“Unlike most the only thing i am doing for Christmas and New Years is sticking to my diet and training plan until i win what i want come 2022 A [sic] season”
You can see him flexing his physique in the post below.
https://www.instagram.com/p/CYQEeRBvj0b/?utm_source=ig_web_copy_link
Luke Francis Trainor competes in the Men’s Physique division. This division is no walk in the park, though. It’s filled with elite contenders, including former champion and Hall of Fame Inductee Jon Tsiu and 2018 champion Colin Congo. And of course, none other than William Long – the reigning Men’s Physique Natural Olympia champ and first natural bodybuilder to sign a multi-media deal.
2022 Natural Bodybuilding Season Workouts
On IG, Luke Francis Trainor is hitting his legs hard. You can find him doing many leg movements recently, including seated calf raises, leg extensions, smith machine squats, and leg presses.
Although skipping leg days seem to be the move for gym-goers, this natural bodybuilder explains why you should never miss leg day (click the link).
Below is an IG clip of Trainor performing a calf exercise.
https://www.instagram.com/p/CYTSeCVPelw/?utm_source=ig_web_copy_link
WADA
Natural bodybuilding levels the playing field. Most bodybuilding leagues will not endorse drugs in the sport, but they don’t have a metric to prevent it either. Natural bodybuilding leagues do since that’s what makes the sport natural, after all. However, only one institution – the International Natural Bodybuilding Association (INBA)/PNBA uses the best drug testing laboratories available – via World Anti-Doping Agency (WADA).
You can see the initial 2022 INBA PNBA schedule via this link.
Generation Iron wishes Luke Francis Trainor the best of luck in his 2022 endeavors!
Follow us on Instagram, Facebook, and Twitter to learn the workouts natural bodybuilders do!
10 Nutrition Tips To Increase Muscle Gain For A Shredded Aesthetic
These top tips can increase your muscle gain while optimizing your nutrition.
Seeing muscle gains are hard but knowing how to get there through nutrition can make all the difference for us. With the right approach, we can better build muscle and start to see that shredded aesthetic we want most. Don’t settle for average and work these tips into your routine.
Let’s take a look at these 10 nutrition tips to maximize muscle gains to see just how we can develop that shredded aesthetic through nutrition.
10 Nutrition Tips For Muscle Gain
For those looking to see muscle gain as a result of nutrition, it is imperative that you know what to look for and how to execute properly to see those great gains. Your nutrition, along with training, are the foundation and driving forces of serious gains and for those seeking a shredded aesthetic, it starts in the kitchen. These 10 tips will better prepare you to see increase muscle gain with the right gains for your physique.
1. Eating Enough
Too often do we hear the word diet and immediately think that means consuming less. While there is truth to that, it would be an incredible disservice to actually practice that. Sure, less calories in than out results in weight loss, but you want muscle gain. That requires adequate amounts of calories to fuel and power your workouts and that post-workout recovery so you see serious muscle gains. Consuming more protein than anything else is a great way to feel full while also supporting muscle growth, since protein is the foundation and building block of all muscle.
2. Set The Right Goal
Too often when we set goals that aren’t attainable. We seek the hardest thing to do, and while it isn’t impossible to do, starting small and hitting certain milestones is much more achievable. For building muscle, to set the goal of Olympia bodybuilder status in 6 months just doesn’t make sense. That doesn’t mean you can’t get there, but it just means you need more time and more realistic goals.
3. Smart With Supplementation
Supplements can be your best friend when it comes to seeing muscle gains and as powerful nutrition aids, supplement will give you the boost you need. Whether that be a pre-workout, protein powder, BCAA, fat burner, or a host of other great products, the right supplements for muscle gain can make or break your gains. Training and diet are of course essential but we need that extra boost at times and neglecting even just one supplement can be a real disservice to you.
4. Include Protein Shakes
Protein shakes are imperative and a great way to take in plenty of protein without feeling like you have to eat it all. These are convenient and versatile and allow you to mix protein with anything you want. The amount of ingredients are endless and can be a great tasting option for those post-workout gains or for an anytime snack (1). Finding the right protein powder can be challenging but knowing what companies out there are reputable can make all the difference for you.
5. Take In Antioxidants
Taking in plenty of antioxidants is imperative and will greatly affect all your gains. Essentially what antioxidants do are prevent oxidative stress by working to balance out the levels against free radicals. Oxidative stress leads to cell and tissue damage so making sure you have antioxidant rich foods in your diet is a must (2). Such foods include blueberries, dark chocolate, pecans, strawberries, beans, spinach, beets, kale, and cranberries.
6. Eat Carbs
Too often do we not eat carbs because we think our bodies will store these for fat. In reality, we need carbs in order to better tackle all of our energy needs and since carbs are a great source for this, we absolutely cannot totally avoid carbs. If carbs seem to be a real concern then potentially place them in the first half of your day so you can reap the benefits of energy, yet still burn them off and use them as you work out and perform daily tasks (3).
7. Protein Before Bed
Consuming protein before bed is an easy way to make sure you see muscle gains for this will aid in overnight repair and recovery and work to build muscle even as you sleep. Casein protein is a slow digesting protein used by bodybuilders and athletes for overnight repair and is a great supplement to try. Ensuring protein before bed allows you to maximize your gains for the better.
8. Include Fiber
Fiber is essential and can help keep you full while also working to keep you moving regularly. Putting an emphasis on fiber is important for gut health, and your overall health in general, and will serve you greatly in the long run (4).
9. Consider Various Diets
With so many bodybuilding diets out there consider trying one of them. Whether that be intermittent fasting, keto, paleo, carnivore, or one of the many others, it doesn’t hurt to give it a try. Not all diets will be for you so making sure you find the best for yourself is imperative. And if all else fails, eating healthy with a balance of macronutrients is sometimes all you need.
10. Make Sure To Take A Multivitamin
A multivitamin supplement is a great product to take for those looking to optimize their overall health and wellness. Packed with vitamins and minerals, a multi is exactly what you need to see huge gains by keeping you in the gym (5). Staying away from illness is one thing, but making sure your body has the necessary nutrients is another and focusing on the right multi can make all the difference for you.
Wrap Up
Seeing muscle gains are hard but knowing how best to get there through nutrition can make all the difference for you. These 10 tips are what you need to see effective growth and can really work wonders for you as you look to build real muscle gains. Give these tips a try and see your 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
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Lattimer, J.; et al. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Kamangar, F.; et al. (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
Watch Iranian Hulk Fight Group Of Men In Preparation For Martyn Ford Boxing Match
Image via @sajadgharibiofficial Instagram
Iranian bodybuilder, Sajad Gharibi aka “Iranian Hulk,” prepares for a boxing match with colossal 6-foot-8-inches, Martyn Ford.
Instead of David vs. Goliath, picture two Goliath’s going head-to-head in a blood-soaked onslaught. Well, the blockbuster fight between Sajad Gharibi and Martyn Ford may make this come to fruition. Sajad Gharibi is set to fight Martyn Ford in London on April 2, 2022.
Sajad Gharibi, aka “Iranian Hulk,” is a superstar Iranian bodybuilder. And his opponent, Martyn Ford, also carries the spotlight with him. Ford is a prominent actor you’ve may have seen on the silver screen, most prominently known for his roles in Kingsman: The Golden Circle and Fast and Furious 9. Some dubb him as the “scariest man on the planet.”
One’s a famous bodybuilder, and the other’s a renowned strongman/bodybuilder gone movie star. So determining which one will win is a challenging quest. But one’s thing for sure – they’re both mammoths!
How Big Are These Behemoths?
Sajad Gharibi is shy of 400 pounds weighing in at 390 pounds! However, Martyn Ford is no little person either, standing at a gigantic 6 feet 8 inches tall. This gives him a tremendous half a foot height advantage over the 6 feet 2 inches Gharibi. Although, Gharibi weighs close to a 100 pounds more than Ford, who still hovers over 300 pounds. Of course, they could come in a bit trimmer as the eve of the boxing match approaches.
Training
Neither contender has ever fought a professional fight before. But they don’t seem to be taking the bout lightly, though. Both contenders appear to be prepping for the competition seriously as they show off their training styles on social media. With only four months out from the fight, their training has intensified.
Below is an Instagram (IG) video of Martyn Ford vigorously bashing a hedge slammer against a tire combined with intense rope slams.
Ford is also training with Eddie Hall – the former World’s Strongest Man and claims to have trained in MMA over the years.
Sajad Gharibi is shown taking a slightly more combative approach in the IG video below, as he fends off multiple sparring partners.
He’s also seen punching concrete walls, ripping melons, and bending metals in other training clips.
Although Gharibi seems to be capable of defending himself from these men through a series of trips, throws, and grabs, it’s interesting to see how this will translate into boxing. Grappling isn’t allowed in boxing – ask Jake Paul.
Squash Beef
There seems to be some beef between the two. Ford frankly says things are personal for him now, and Gharibi and his team have said some things that can’t be taken back.
Gharibi mocks Ford on social media, saying:
“Hey pretty boy Enjoy your remaining days.
I will come to London”
Ford doesn’t seem to show any fear, though. He responded:
“While he’s bending spanners, punching walls, cutting bones and chewing crayons … I will put myself through the most vigorous fight camp EVER … I will PROVE to a lot of people what I’m about that night.”
This fight is finally coming into existence after years of speculation between the two. Fans question some of their unorthodox training methods and search for a shared inquiry: how well does each competitor’s training translate to boxing, and who will win?
Let us know which titan you think will pull through in the social comments section.
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Q&A With IFBB Pro Dennis ‘The Menace’ James On Training & More
Photo via @bigdjames Instagram
Today we’re sitting down with former Olympia competitor Dennis ‘The Menace’ James.
Dennis James is a former top tier IFBB professional bodybuilder and is now a coach to many high-profile athletes such as Mr. Olympia Big Ramy. We’ll talk about the training, nutrition and supplement protocols that Dennis uses with his clients.
Photo via @bigdjames Instagram
About Dennis James
Dennis James is a former professional bodybuilder born in Germany. He was always active and started training at a young age. But when he was 18-years old, he started bodybuilding and his training went to a whole new level. He competed at Mr. Olympia seven times and proved he had what it took to be the best in the world. He has been featured in many magazines and his social media presence is massive. His relationship with two-time Olympia Champ Big Ramy also brings increased notoriety as he continues to promote the sport of bodybuilding while inspiring others so they can succeed as he has.
Q&A With Dennis James
We sat down with Dennis James to talk about his training, nutrition, and supplement protocols that he uses with himself and his clients. Someone as knowledgeable as Dennis can greatly help your gains by offering only the best guidance.
Generation Iron: Hi Dennis James. Thanks for taking the time to talk with us today. Before we get into the Q/A session, I wanted to complement you on how great Big Ramy looked at the Mr. Olympia!
Dennis James: Thank you for the kind words. Big Ramy is like a brother to me. It’s a privilege to coach him.
Generation Iron: You have a fantastic reputation as one of the best bodybuilding coaches around. Does coaching come naturally for you?
Dennis James: People often forget that I competed as a professional bodybuilder for over 10 years. I’m dating myself now, but I turned pro back in 1998. Throughout the years I’ve learned from trial and error what works and what doesn’t. Coaching becomes very easy with that much experience.
Generation Iron: Wow! I didn’t realize you were such a veteran of the sport. Do you still follow a lot of the same training and nutrition principles?
Dennis James: Yes. I’ve always believed in the fundamentals. It’s easy to get distracted with fancy looking machines and tasty sounding protein bars but free weights and real food is what builds quality muscle.
Generation Iron: That makes a lot of sense. What did your diet look like when you were competing?
Dennis James: I always followed a high carbohydrate, moderate protein and low-fat diet. I feel that a lot of bodybuilders go overboard with the protein. Anything over 1g/pound of bodyweight isn’t needed. Too much protein causes poor digestion and a distended stomach.
Photo via @bigdjames Instagram
Generation Iron: You were always known as having a very small waist for such a large bodybuilder. Would you say that keeping your protein low is one of the ways you were able to achieve that?
Dennis James: 100%. I also trained abs every single day. A lot of new bodybuilders don’t train abs and that never made sense to me. Regularly training the abdominals keeps the waist tight and toned.
Generation Iron: Let’s talk about your training then! How many days per week did you train?
Dennis James: I always trained 6 days per week with Sundays completely off. Sunday was always family time for me.
Generation Iron: What was your training split?
Dennis James: Push/Pull/Legs. Repeat. I trained each body part twice per week. Except abs and calves, which I trained every day.
Generation Iron: How about your workouts? Did you train high volume?
Dennis James: I always trained hard and heavy. When people asked if I trained high volume or high intensity, I always replied ‘both!’ lol.
Generation Iron: Last question before we close off; how did you change your diet and training after retiring from competing?
Dennis James: Great question. I slowly transitioned into a less strict program. I still eat and train like a bodybuilder but I only workout 4 days per week and I eat much less food. I still follow the fundamental principles of nutrition, but I eat much more fruits and vegetables now that my focus is health and longevity
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Dennis James: Remember that your body needs time to build muscle. There are no secrets and no magic pills. It takes dedication to build a beautiful physique. As the saying goes ‘Rome wasn’t built in a day!’
Best Supplements To Take For Gains
When it comes to building muscle and seeing the right gains, having the best supplements on your shelf is imperative. The right products can be game changers for your health and performance. Looking to protein powders, pre-workouts, and BCAAs can provide for those pre-, mid-, and post-workout needs. Other supplements to definitely consider are super greens and multivitamins as these will boost your health immensely.
Wrap Up
Dennis James is an accomplished bodybuilder and coach who knows what needs to be done in order to see real success. This Q&A will hopefully be exactly what you need to succeed as we talk about training, nutrition, and supplementation to give you the best gains for yourself. We thank Dennis for taking the time and giving us great advice on how to boost our own 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 Dennis James Instagram
Milos Sarcev On His Plan To Transform Regan Grimes Into Mr. Olympia
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How Milos Sarcev completely overhauled Regan Grimes’ prep to transform him into a real threat to the Mr. Olympia throne.
Over the past month or so, Regan Grimes has been making headlines for his impressive physique updates. These came shortly after it was announced he would be working with Milos Sarcev as his coach. The plan? To upgrade Grimes’ physique into the next Mr. Olympia champion. The early results certainly look promising. In our latest GI Exclusive, Milos Sarcev explains his plan step-by-step on how he’s radically transforming Regan Grimes into a more powerful Mr. Olympia contender.
Milos Sarcev is a legendary bodybuilder in his own right and in his later years has become known as a legendary trainer and coach. It was announced in 2021 that he would be taking on Regan Grimes as one of his athletes. This caused quite some buzz as Grimes is already considered a promising athlete in the sport. The buzz only intensified after physique update videos and images started popping up at the end of the year. Regan Grimes appeared to improve his mass drastically.
We had an opportunity to reconnect with Milos Sarcev via video chat recently – and we dove in deep about his decision to start training Regan Grimes. As previously mentioned, Grimes has had much hype behind him over the past few years. He was also earlier featured in our feature film Generation Iron 3. Yet despite this hype, he found himself placing 15th at the Mr. Olympia in 2021 and 2020. What happened? And what needs to change?
A major shake up in coaches seems to signal Regan Grimes is ready to overhaul his tactics. And Milos Sarcev seems to agree that a lot needs to change. Not because Grimes is disappointing in his current state. On the contrary, he shows so much promise – it simply needs new direction towards success.
“Many coaches, many bodybuilders, accept mediocrity or just doing what is expected of what they [judges] think,” Milos Sarcev states in our interview regarding bodybuilding prep and coaches. He continues, “They never really give a thought how to maximize every aspect. Every aspect.”
Milos Sarcev then reveals that upon starting to coach Regan Grimes, he asked what his posing routine plan was. Grimes admitted he had no prepared posing routine. He just did the mandatories. This both shocked and did not shock Milos. He believes that majority of Men’s Open bodybuilders simply do the mandatories. Which means Grimes certainly needs to take advantage of that and wow the judges with a pre-planned posing routine.
This is the kind of “maximize everything” mentality that Milos Sarcev plans to bring to Regan Grimes’ bodybuilding career. Sarcev gets even more granular – asking Grimes to explain how much he knows how to properly hit an ab pose and how to showcase legs properly. Not just the general mandatories – but the technical skill down to the very last detail.
Milos Sarcev provides another example of how he’s overhauling Regan Grimes’ bodybuilding prep. Sarcev deeply questioned Grimes about his diet and explains that most bodybuilders follow the same basic philosophy behind dieting. But bodybuilders can get tested to know much more specific detail about their body and their metabolic rate. It’s that kind of maximized detail that Sarcev will ensure Grimes focuses on under his training.
It’s often said that a successful bodybuilder runs their body like a high end powerful car or machine. Milos Sarcev seems to take this nearly literally. Every aspect of Regan Grimes’ training, dieting, and posing are being examined under a microscope. No stone is being left unturned. And Sarcev believes this tactic will turn Regan Grimes into a true Mr. Olympia champion within the upcoming years.
You can watch Milos Sarcev go into in-depth detail about his plans for Regan Grimes in our latest GI Exclusive interview segment above!
Shaun Clarida Gives Health and Physique Update
Shaun Clarida recently revealed the state of his health.
Shaun Clarida recently took time to inform his fans and the world on the state of his health. The 2020 212 Olympia champion gave a quick physique update to go along with the health update.
After shocking many with his move to the Open Bodybuilding division this past fall, Shaun Clarida has taking time away from the stage. He has qualified comfortably for both the Open and 212 divisions for the 2022 Olympia.
Now that he has the down time available, Shaun Clarida decided to take a much needed break. But not just that. The former 212 champion decided to check in on his health. Considering that so many of his peers have been passing away untimely, this is a smart move from Clarida. Health is true wealth after all and he’s decided not to take his for granted.
Health Update
In a recent Instagram post, Shaun Clarida gave a physique update as well as a full breakdown of his current vitals.
Last Update of 2021: Life, health, plans.
Current weight-198.2
Since my last show in October, I haven’t been pushing anything (food, training, supps, etc) with the purpose of cleaning my body out and ultimately giving it a break to rest and recover.
During this time, I also made sure to get my blood work done, as well as get my heart checked (EKG, Calcium Score). And I was happy to hear that all my levels (BP, Cholesterol, Organs, etc.) are all good and my CT Cardio Score was a 0. For those that have never gotten a calcium core, 0 is perfect meaning no plaque within the arteries of the heart and less likelihood of heart disease and a heart attack. Of course getting this all done is always a scary thing but knowing is always better than not because you may have time to address any issues before it’s too late.
Now that the body is full rested, recovered and all good to go, now we start the push toward the 2022 ⭕️lympia.
*A full video update will be dropping on my YouTube page next week discussing in more detail everything mentioned here.
Health is Wealth
If you don’t have health then you don’t have anything. It’s an old adage for a reason. Because no matter how much wealth, fame, or glory one achieves, without having optimal health all those things are meaningless. Considering the great bodybuilders lost over the past few years it rings more true than ever. It is truly sad to think about all the souls who have been taken just in 2021 alone. As such it’s great to see 2020 212 Olympia champion Shaun Clarida is taking his health seriously.
Hopefully this clean bill of health will continue and that other bodybuilders follow his example and check in on their health.
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.