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How Janet Layug Works Her Lower Body & Core For Huge Gains
See how the #1 ranked Bikini athlete works her lower body and core.
Janet Layug, the #1 ranked Bikini athlete on the planet, uses Cellucor supplements to help power her workouts for the best results. As your Ms. Bikini Olympia Champion, Janet is always looking to stay number one and Cellucor knows exactly what she needs.
About Janet Layug
Janet Layug is an IFBB professional Bikini competitor, fitness model, and sponsored Cellucor athlete from Florida. Since earning her pro card, she has won 11 professional competitions, including the title of Ms. Bikini Olympia.
She’s had a successful bodybuilding career thus far with notable results that include:
Bikini Olympia Champion
Arnold Classic Australia Bikini Champion
11 IFBB Titles
She is the #1 ranked Bikini athlete and has no signs of slowing down, with even more ambition to take this as far as she can go. As someone passionate about health and fitness, she only uses Cellucor’s amazing line of supplements to keep her going strong.
Janet Layug Workouts
These workouts are just two examples of how Janet stays ranked #1 on the planet. A lower body workout relies on compound movements to incorporate many muscles while a core workout isolates those abs for increased strength and stability.
Lower Body Workout
An effective lower body workout will strengthen and tone your legs and glutes for serious gains to your training and physique. Janet works with a variety of exercises at different weight to consistently challenge her muscles.
Walking Lunges: 4 sets, 10 reps
Curtsy Lunge: 4 sets, 10 reps
Banded Jump Squats: 4 sets, 15 reps
Elevated Kettlebell Squats: 4 sets, 12 reps
Step-Up Kick-Backs: 4 sets, 8 reps
Sled Push: 3 sets, 100 feet
Front Squat: 4 sets, 8-12 reps
Romanian Deadlift: 4 sets, 10 reps
Goblet Squat: 4 sets, 8-12 reps
Lateral Step-Ups: 3 sets, 20 reps
Core Workout
A strong core is undeniably important for strength, as well as stability and balance. Janet relies on this killer core workout to keep her gains moving forward.
Pike-Ups: 4 sets, 10 reps
V-Up with Stability Ball: 4 sets, 10 reps
Flutter and Scissor Kicks: 3 sets, 20 reps
Plank Variations*: 3 sets, 10 reps
Russian Twists: 3 sets, 20 reps
Mountain Climbers: 3 sets, 20 reps
*Plank Variations: For this part of the workout, the variations involve plank-ups, left side planks, and right side planks.
Nutrition Tips
Janet follows her nutrition routine very closely and works to prep meals in advance to keep close track of what she consumes while also making life easy given her busy schedule. She builds her diet around lean meats and plenty of vegetables including Brussel sprouts, cauliflower, and sweet potato. She does tend to stay away from dairy but will occasionally indulge in a cheat meal. Ultimately, eating around 5-6 meals a day allows her to closely monitor her caloric and macronutrient intakes to ensure she gets all those vital nutrients to thrive inside and out of the gym.
Cellucor Supplements With Janet Layug
As a Cellucor athlete, Janet is always excited to promote their amazing products as she knows how helpful they are for her own training and performance. With clinically studied ingredients, Cellucor seeks to produce the best, so you train harder and take your results to the next level.
C4 Ripped
Cellucor C4 Ripped is a great pre-workout supplement that combines explosive energy with fat loss ingredients for a great workout while burning fat.
C4 Ripped combines the explosive energy of C4 with premium ingredients targeted towards fat loss. A similar energy blend to Cellucor’s classic C4, this is designed to push you through workouts and burn fat.
CLK
Cellucor CLK is a stim-free supplement for toning and sculpting built with amazing weight loss ingredients.
CLK is a stimulant-free supplement specially formulated for your toning and sculpting goals. A fantastic blend of Slimpro, L-Carnitine Tartrate, Raspberry Ketones, and CLA, this is seriously effective for weight loss and shredding.
Alpha Amino
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Alpha Amino is the ultimate performance, hydration, and recovery powder. Formulated with 14 Amino Acids, 5g of BCAAs, and critical electrolytes, Alpha Amino fuels your recovery to elevate your performance.
Wrap Up
Janet Layung knows exactly what it takes to be the best. As the number one ranked Bikini athlete and Ms. Bikini Olympia Champion, Cellucor supplements are exactly what she needs to power her through every workout. The best supplements only add to her killer routine as she looks to remain the best in the world.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Cellucor
Chris Lewis Has Set Up GoFundMe Page For Daughter Of Shawn Rhoden
Chris Lewis recently shared a GoFundMe page set up for the daughter of Shawn Rhoden.
The death of Shawn Rhoden hit the world of bodybuilding on November 6. Many close to the sport have sent condolences via social media over the last week remembering and celebrating the life of Rhoden.
As a former Mr. Olympia champion, Rhoden made an impact in bodybuilding and remained an influential voice. Now, the bodybuilding community wants to make sure that his family is taken care of moving forward.
Chris Lewis, a legendary bodybuilding trainer, has set up a GoFundMe page to support Rhoden’s daughter — Cora Capri Rhoden. Lewis shared a post to his Instagram page and currently has the link in his bio.
“This fund is set up to support the daughter of Shawn Rhoden. I, like many of you were devastated to hear the news of 2018 Mr. Olympia’s passing on November 6, 2021. As a bodybuilding community I know we are shocked, heartbroken and struggling to make sense of it all.
Shawn has left behind a six year old daughter, Cora Capri Rhoden. Shawn was an amazing father and would do anything for Cora.
We want to support Cora for everything that she may need in her future years. We have organized this Go Fund Me on behalf of family, friends, and the bodybuilding community. Your donation will help with everything from day-to-day necessities, to investing in a college fund.
Thank you for your continued love and support.
And to Shawn, this is the best way I could think of to honor you – we will not forget you.”
Lewis begins his message by discussing the impact that Shawn Rhoden had on the bodybuilding community. He continues by explaining Rhoden’s love for his six-year old daughter and how these donations will do directly to his family.
“I have organized a GoFundMe for Shawn’s daughter Cora. Please share. Link in bio.”
The account was set up on Sunday and has a goal of $100,000. In less than a day, there has already been over $9,000 donated to the page and that number is going to rise quickly.
The overall impact that the death of Rhoden has had on the bodybuilding world has been clear over the last week. Many have made call-to-actions in hopes of improving the safety of bodybuilding going forward. This is a chance to donate and make sure that Cora is taken care of and can accomplish great things.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
These Common Fat Loss Mistakes Will Kill Your Lean Gains
It’s simple to slip up and ruin your gains with everyday mistakes.
Let’s face it. Whether you’re a professional bodybuilder who just the average lay person, being in lean athletic shape is always an attractive idea. You could be inspired by your favorite superhero or just simply want to make a healthy lifestyle change and will eventually be flirting with the idea of getting into shredded condition.
In order to bring that to pass you’re going to have to shed fat and build muscle in order to look at impressive as possible. But so many individuals going about losing fat in the wrong ways, ultimately leaving them feeling defeated. While trying to burn fat and get shredded, many individuals make mistakes along the way, mistakes that end up costing them in the end. So what are the most common mistakes people make when they’re trying to get rid of fat? The list below should answer that question pretty handily.
Thinking A Carb Is A Carb
Many people look at carbs as either the worst thing to put into your body ever or fuel utilized for getting you through a tough workout. If anything the latter makes more sense than the former.
You see, you can’t look at a carb like a carb. By that we mean that simple carbs are the ones you want to avoid more so than complex carbohydrates. Fruits and vegetables are great complex carbs that can give you fuel while white breads, white pastas, and sugary snacks can spell doom for your waistline. The only time you should be eating simple carbs is after an intense workout in order to replenish glycogen levels.
Not Eating Enough
Dieting is key to shedding fat, but you never want to go overboard. The idea is that you want to eat enough calories in the day in order to fuel the body for a hard workout at the gym. When you want to lose fat, being in a calorie deficit is a must. But dropping the calories too drastically will just slow down your metabolism and ultimately send the body into starvation mode, forcing it to hold onto fat rather than burn it.
Avoiding Fats
Fats may be calorie dense but they are a necessary part of your diet. Dietary fats live oily fish and avocado are loaded with nutrients that will have a positive effect on your physique and performance. Fats don’t make you fat, sugars and simple carbs are the culprits. If you’re cutting simple carbs then it’s great to replace those calories with healthy fats, as well as protein, which will promote greater fat loss as well as increased testosterone, another key component to muscle growth and fat burning.
Not Doing Enough High Intensity Work
It’s good to get some miles in on the treadmill, no doubting that. The hard truth is that doing steady state cardio will be great cardiovascular system, but will eat away at your muscle. Upping your training intensity, whether it’s with HIIT cardio or by performing HIIT strength training, putting in the hard in the gym is essential if you want to drop the fat and look like a shredded god.
Have you made any of these mistakes when trying to burn fat? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
*Header image courtesy of Envato Elements.
Best Steroids for Bulking, Cutting & Strength
Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.
Anabolic steroids are more popular than ever before, with today’s generation increasingly eager to build muscle; compared to former eras.
But which are the best steroids? Which ones will give you the best results, so you don’t waste your time/money on the wrong compounds?
Answer: This all depends on your goals.
For example, one person who wants to gain 30lbs of muscle will prefer a drastically different cycle, to someone who wants to burn 5lbs of fat and get a six-pack.
The person wanting to build huge amounts of muscle can achieve his goal by taking various powerful bulking steroids.
The person who wants to burn some fat and get ripped may achieve his goal by simply taking Anavar.
In this article we will reveal the best steroids a person can take, tailored for their specific goals.
Best Steroids for Bulking
Bulking steroids essentially are steroids that help to build significant amounts of muscle. They do this by increasing free testosterone, protein synthesis and nitrogen retention.
They’re also very effective for increasing strength, because of the weight and muscle gains.
Bulking steroids are best taken in conjunction with a high-calorie diet, which will complement a user’s gains, via an increased anabolic environment in the body.
Best steroids for bulking:
Dianabol
Testosterone
Anadrol
Trenbolone
Deca Durabolin
Turinabol
Dianabol
Dianabol, or methandrostenolone, is the most popular bulking steroid on the market.
Here are a few reasons why:
It’s an oral (tablet)
It’s one of, if not the best steroid, for bulking
Its side effects aren’t overly harsh
Although injectable Dianabol is available, Dianabol primarily comes in pill form. This is perfect for bodybuilders who don’t want to mess with needles, due to pain or the consequences of a misplaced injection.
Many bodybuilders hail Dianabol as the best steroid for building muscle. Others may say Anadrol works better for them, however this often depends on how well a person responds to certain compounds.
Arnold Schwarzenegger may know just how effective Dianabol is, with him and other bodybuilders (believed to be) using dbol in the ’70s, helping him to secure 7x Mr. Olympia titles.
Dianabol is still the number 1 steroid in many pro bodybuilders stacks today – 5 decades later.
A first cycle of running Dianabol alone is likely to produce 30lbs of mass and 70+ lb increases in strength are common. However, these stats are applicable to newbies and thus experienced users will experience less than this.
Beginners sometimes take a mild to moderate dose of Dianabol as a first cycle, as it is more tolerable than other bulking compounds, such as trenbolone or anadrol.
Legal Dianabol Alternative
D-Bal is our #1 rated legal dianabol product. It replicates the muscle-building and strength enhancing effects of dianabol, but without the unwanted side effects.
It is FDA approved and can be purchased online without a prescription.
D-Bal is best suited for men wanting to build significant amounts of muscle; without shutting down their testosterone, straining their liver or elevating blood pressure levels.
Testosterone
Testosterone is a staple bulking steroid, used as a base in virtually every steroid stack.
It is similar to Dianabol, however it’s predominantly an injectable steroid, being less anabolic and more androgenic.
Therefore, everything Dianabol does, testosterone will do too, but to a lesser degree. The difference between the two compounds is small, with users commonly gaining an impressive 25lbs from their first testosterone cycle.
A testosterone-only cycle is a very popular beginner cycle, due to its relatively mild nature, yet powerful muscle-building properties (1).
Note: Beginners should only take low doses of testosterone (200-300mg per week) to start with.
Testosterone is also an effective fat-burning compound (2, 3), helping to simultaneously lower a user’s body fat percentage, whilst adding lean muscle.
Testosterone generally does not cause as much water retention or bloating, compared to Dianabol or Anadrol. However, some fluid gain is normal.
Anadrol
Anadrol (oxymetholone) is a very powerful bulking steroid, and arguably the best, in terms of pure mass and muscle gains.
So, why isn’t Anadrol number 1 on this list?
This is because we have rated steroids in order of pros vs cons. Although Anadrol is slightly more powerful than Dianabol, its side effects are more severe. This is why it’s less popular and a more risky steroid to take.
Out of all the bulking steroids, Anadrol will cause the most weight gain, being 30+ pounds in a single cycle. Such weight gain is likely to be slightly more than Dianabol, due to Anadrol causing more water retention (which will be lost post-cycle).
Testosterone levels will skyrocket on Anadrol, strength levels will go through the roof and pumps will become very intense (or even painful).
Arguably the harshest side effect of Anadrol is an upwards surge in blood pressure. This is due to the steroid having a drastic lowering effect on HDL levels (the good type of cholesterol). Anadrol is also hepatotoxic, thus damaging to the liver (4).
Trenbolone
Trenbolone is a very powerful anabolic steroid, which can be used for bulking or cutting. In bulking terms, trenbolone is one of the best steroids for building lean muscle mass.
Weight gain on trenbolone won’t be as much as Anadrol or Dianabol, because it doesn’t cause fluid retention. Also because trenbolone is a potent fat burner (5), the scales may not reflect the amount of size that you actually put on. However, because tren only causes lean gains, the increased muscle size is more comfortably retained post-cycle.
If a bodybuilder measured the success of his bulk purely by weight gain, trenbolone would not be the best steroid to take. However, if a bodybuilder measured the success of a bulk, based on how he looks in the mirror – trenbolone would come out on top.
If there is one steroid that can dramatically transform someone’s physique in one cycle, tren would be it.
The downside with trenbolone is that it’s a very harsh compound, and is only well-tolerated by a few bodybuilders. Mental side effects, such as anxiety, paranoia and depression have been reported in users; as well as shut down testosterone levels and high blood pressure. Trenbolone is not for the lighthearted (and strictly not for beginners).
Deca Durabolin
Deca durabolin (nandrolone) is a mild injectable steroid. It does not produce huge muscle gains, however, it’s commonly used in bodybuilding and makes our top 5 list because its pros largely outweigh its cons.
As far as steroids go, Deca Durabolin is one of the safest, with it still being FDA approved (6) for the treatment of osteoporosis and anemia.
Thus, side effects on Deca Durabolin are minimal compared to other heavy bulking compounds.
The main side effect associated with Deca Durabolin is low endogenous testosterone levels and sexual function. However, such side effects can be reversed post-cycle in a matter of weeks or months. Depending on how effective a bodybuilder’s PCT is, will determine how quickly hormone levels regulate back to normal.
When Deca Durabolin is added in a stack with other bulking steroids, it is very effective at slowly adding good amounts of size and mass to a person’s physique. It won’t blow up a person’s muscles in the first week, as it has long esters, and thus takes several weeks to kick in. However, with an extended cycle and a moderate dose, Deca is very effective at adding moderate amounts of muscle and is very much an underrated bulking steroid.
Arnold Schwarzenegger and other bodybuilders back in the 70’s commonly stacked Deca Durabolin with compounds such as Dianabol, helping to create a huge, full look; that looked fairly natural and very aesthetic.
Turinabol
Turinabol (known as Tbol), is a derivative of Dianabol; however it’s a very contrasting compound.
Tbol does not aromatize, and thus it causes no water retention and decreases the risk of gynecomastia forming; which is the opposite of Dianabol.
Thus, the mass users pack on with Tbol are lean and dry gains, with their weight fluctuating less compared to a Dianabol cycle, where more water weight will be gained; resulting in puffy and smooth muscles.
With an 8 week cycle of Turinabol, users are likely to gain roughly 16lbs (7kg), which can be retained post-cycle, with an effective PCT.
Turinabol is a light steroid, and thus most users don’t notice much in terms of side effects. With it being an oral, some liver toxicity is to be expected, however this isn’t believed to be excessive.
Turinabol is less androgenic than Dianabol, therefore acne and hair loss symptoms are less likely to occur (although still possible).
Legal Steroid Alternatives That Work
“There is evidence, if you could use these (steroid alternatives) they would be much better than using anabolic steroids”.
Several of the herbs and amino acids, mentioned by Dr. Thomas O’Connor, are present in Crazy Bulk’s legal steroid alternatives.
CB’s products are backed with clinical research and are safe for men and women to use. You can view their product range (and receive 20% off) by clicking the link below.
Best Steroids for Cutting
Cutting is a very important phase for a bodybuilder, where the goal is to burn fat, whilst retaining muscle mass gained from the previous bulk.
Consequently, a bodybuilder can look more muscular as tone increases and waist size dramatically decreases.
A bodybuilder’s main concern when cutting is muscle loss, which can be prevented by taking the following cutting steroids:
Anavar
Winstrol
Primobolan
Masteron
Proviron
Anavar
Anavar (oxandrolone) is arguably the best cutting steroid if you can afford it.
It is anabolic, therefore users will build muscle during their cut, but Anavar’s also a potent fat burner (7).
Thus, lipolysis will increase and a user will begin to lose subcutaneous and visceral fat.
A common complaint of bodybuilders cutting is depleted glycogen levels, resulting in muscle shrinkage and a decrease in strength. Anavar increases glycogen storage, causing exceptionally full muscles and huge pumps during their workouts.
Anavar also dramatically increases strength levels in users (8), which may surprise a few people, as it’s usually potent bulking steroids that produce the greatest strength gains.
Anavar also has very mild side effects, therefore many users do not notice any negative reactions when cycling Anavar. Testosterone suppression is also very slight, with levels recovering back to normal in a matter of weeks (for most users).
Despite being an oral, Anavar also does not pose great risks to the liver, as the kidneys help to process Anavar, taking the strain and workload off.
The only real downside with Anavar as a cutting steroid is the price and the reality that it’s often counterfeited on the black market. If you are diligent you may be able to obtain a cycle of Anavar for a couple of hundred dollars. However, for pharmaceutical-grade Anavar, the price is likely to be several hundreds of dollars.
Therefore, anavar isn’t the best choice for a low budget steroid cycle.
Legal Anavar Alternative
Anvarol is our #1 rated legal anavar product. It replicates the fat burning and muscle-building effects of anavar, but without any unwanted side effects.
It is FDA approved and can be purchased online without a prescription.
Anvarol is best suited for men or women who want to reduce their body fat percentage, whilst simultaneously increasing muscle tone and building lean muscle.
Winstrol
Winstrol (stanozolol) is a steroid that works similar to Anavar, with it building muscle and burning fat at a similar level. It also does not aromatize (9), leaving the muscles looking dry and grainy.
It can be argued that Winstrol is slightly more effective for adding muscle for novice users than Anavar, however it will pose a lot more side effects.
On Winstrol, bodybuilders will experience heightened blood pressure, more notable testosterone suppression, acne, hair loss and liver toxicity (compared to Anavar).
Winstrol also doesn’t produce the muscle fullness of Anavar, with it often making the muscles look flat or depleted.
However, Winstrol is cheaper than Anavar, and thus if a bodybuilder cannot afford Anavar, Winstrol is the next go-to compound. Winstrol is sometimes labeled as a ‘poor man’s Anavar because of this.
Nonetheless, Winstrol is one of the best steroids for cutting.
Primobolan
Injectable Primobolan (methenolone) is a very mild steroid in terms of side effects; first becoming popular in the ’70s during the golden era. It was rumored to be Arnold’s favourite cutting steroid.
The benefits vs side effects ratio with Primobolan is very positive, enabling users to cycle it for sustained periods of time (up to 10 weeks).
It doesn’t produce water weight, making it good for leaning out and achieving a dry-looking physique.
It also fails to produce significant muscle gains, however a subtle increase in muscle size is common when taking this compound and dieting hard. Fat burning will also increase, helping you to get to your desired body fat percentage quicker.
It is often stacked with other compounds for enhanced results, commonly being trenbolone or Halotestin (when cutting).
Note: The cost of Primobolan is very high, similar to Anavar. Both of these compounds are the most expensive steroids on the market.
Masteron
Masteron (drostanolone) is an injectable steroid that’s been around since the ’50s, with it first coming on the scene in bodybuilding during the ’70s.
It wasn’t actually designed to build muscle, but to help women with breast cancer. However, due to its strong anti-estrogen effects (10), it was found that it had a profound ability to increase lean muscle mass, without water retention; making it a great cutting steroid.
It is believed that Masteron is a more powerful version of Proviron (which is listed below).
Proviron
Proviron (Mesterolone) is an oral steroid that produces a dry, shredded, vascular look.
It elevates your metabolism, causing increased fat loss, whilst simultaneously producing marginal muscle gains.
Its effect in regards to drying a person out can almost be instantaneous, with Proviron kicking in within a matter of hours. Due to its sudden impact on vascularity, creating a grainy look to the muscles, many can take Proviron on the day of a photo shoot or competition to good effect.
Proviron also works as a synergistic agent, helping to enhance the effects of other steroids when stacked with them. Proviron is often stacked with injectable steroids for enhanced gains, such as trenbolone or testosterone.
In terms of side effects, there are only mild interactions with users, with it being relatively safe compared to other steroids. However, it will skew cholesterol levels, increasing LDL levels. However, Proviron is unlikely to affect blood pressure significantly (at least in a negative way), due to its diuretic properties.
Other Cutting Steroids
There are other drugs that bodybuilders use for cutting and burning fat (which aren’t officially) steroids, such as clenbuterol and Cytomel (T3). These will typically be used before a competition to help bodybuilders burn as much fat as possible. They do not have any significant anabolic effects, therefore users won’t gain muscle.
However, on clenbuterol users’ metabolisms will be revved up dramatically, causing a spike in calorie expenditure. Whilst on Cytomel, t3 levels will increase, which is the powerful thyroid hormone, directly targeting fat stores; causing significant weight loss.
Best Steroids for Strength
Here are the best steroids for raw power and increasing PR’s on compound lifts.
These are often used by strongmen and powerlifters (as well as bodybuilders).
Superdrol
Anadrol
Halotestin
Trenbolone
Testosterone Suspension
Mibolerone
Anavar
All Bulking Steroids
Superdrol
Superdrol is an oral steroid, which is a DHT derivative (similar to Anadrol). It was once wrongly marketed as a prohormone (in the early 2,000’s), with many people getting blown away by its sheer power. Later on, it was revealed that Superdrol was in fact an anabolic steroid.
Superdrol is the perfect name for this steroid when it comes to strength gains; as they are well and truly super. The strength gains on Superdrol can become so monstrous it can actually be dangerous and increase the risk of injury.
Note: It is advised that users do not lift as heavy as possible when taking Superdrol.
First-time users may gain over 60lbs to their lifts on Superdrol, whereas experienced steroid-users who’ve used this steroid before will notice less.
Superdrol is a very versatile steroid that can be used for bulking or cutting. Superdrol is very anabolic, often adding 12-15lbs of lean muscle to users in a single cycle. Some say it is similar to an oral version of trenbolone, but with even better strength gains. Superdrol would also be worthy of ranking fairly high on our ‘best steroids for bulking’ list.
However, Superdrol can also be used for cutting, as it’s a dry compound, with it greatly increasing energy levels and motivation during a cut.
Superdrol may well be the best steroid for strength on the market, however its side effects are also harsh. Therefore you will need to use a liver support supplement, SERM and a strong PCT.
Anadrol
There is a reason why they nickname Anadrol – ‘A-Bombs‘.
We have already covered Anadrol’s anabolic effects in the ‘best steroids for bulking’ section, however its ability to increase strength is particularly impressive (11).
It’s not uncommon for bodybuilders to increase their squat/deadlift/bench press by 60lbs from an Anadrol cycle.
The same precautions should be applied as when taking Superdrol, in regards to increasing the weight slowly and not lifting as heavy as possible; to reduce the chances of injury. However, if the person taking Anadrol is a strongman competitor, they may not be able to adhere to this.
Dianabol
Dianabol is also one of the best steroids for strength, due to the increased muscle mass and hefty weight gain it causes (with some of it being water retention).
Dianabol (for most users) is slightly less effective than Anadrol for increasing strength, although certainly in the same league.
Some people may even find Dianabol works better for hitting new PR’s than Anadrol, however this is usually down to the person genetically responding better to Dbol. Nonetheless, it is a steroid that produces raw power.
Halotestin
Halotestin (otherwise known as Halo) is a popular steroid used among bodybuilders and other athletes, including; powerlifters, strongmen, boxers, fighters and sprinters.
Halotestin does not produce any noticeable muscle gains, making it less commonly used among bodybuilders for bulking. However, Halotestin is more often utilized during a cut, enhancing strength, energy and aggression as a result of Halo’s high androgenic rating.
Halo will also harden the muscles, as it doesn’t convert to estrogen; making it a visually-pleasing steroid for cutting.
Some users report feeling like the Hulk on Halotestin, with increased levels of irritability and anger. This may be beneficial for workouts, however, users should be cautious about this steroid negatively affecting their personality and close relationships. If someone is susceptible to angry outbursts, they should avoid using halo, as it may cause ‘roid rage’.
As a result of this constant amped-up feeling, Halotestin is possibly the best steroid to take pre-workout. The downside to this is users may have more difficulty sleeping at night, thus it is best taken earlier in the day.
Halotestin will shut down your natural testosterone production hard, thus it is important not to cycle it for long periods of time and to implement a PCT. It will also have a negative effect on blood pressure, combined with strong androgenic effects — thus is not suitable for women.
Cycles are usually kept very short, due to their sheer power and no additional benefit of performing long cycles (it doesn’t cause any size or further strength gains after 4 weeks).
Trenbolone Acetate
With trenbolone being 3x more androgenic than testosterone, its strength gains come as no surprise to bodybuilders.
Trenbolone acetate is not only powerful for dramatically transforming a person’s body, but it’ll also take their strength to a whole new level; especially when stacked with testosterone or Anadrol.
Despite users experiencing only a moderate amount of weight gain on trenbolone, it certainly can compete against the wetter steroids on this list.
However, it causes a lot of suppression in regards to endogenous testosterone, thus it’s a steroid that should be used with great caution (especially when stacked with other toxic steroids like Anadrol).
Testosterone Suspension
All forms of testosterone will be very effective for increasing strength, however, testosterone suspension is superior to the rest.
This is because testosterone suspension is pure testosterone in water. Other forms of testosterone are various esters, which the body has to process before the steroid becomes active in the body.
Thus, testosterone suspension is the purest and fastest-acting form of testosterone, which requires two daily injections to keep concentrations high.
One of the downsides to testosterone suspension, other than the standard side effects of testosterone, is that it requires a larger needle for the injection. This is because the suspension is not micronized and thus is more susceptible to clogging syringes due to larger crystals.
Mibolerone
Mibolerone (Dimethylnortestosterone), also known as Cheque Drops, is very popular in strength events (but not so much bodybuilding).
This is because it works tremendously for strength, but fails to impact a user’s body composition.
It is often used pre-contest by powerlifters, enabling them to go full-Hulk mode and believe they can lift any weight humanly possible.
It’s also popular among fighters due to the steroid clearing out of the body fast, helping them remain undetected in drugs tests. This steroid also causes heightened levels of aggression, helping those competing in combat sports.
A major downside with mibolerone is that it’s super hepatotoxic, causing excessive strain on your liver. Although the liver is capable of restoring damage quickly, this compound will take its toll on the organ.
Therefore, if you are going to use mibolerone only do so for a very short period of time (i.e. a few days before a special fighting event), and refrain from drinking alcohol during your cycle.
Anavar
Although Anavar won’t help you build a ton of muscle, it does have the ability to significantly increase your strength (despite it being a cutting steroid).
Ironically one of its nicknames is the ‘girl steroid’, with it being used by a lot of women (because it is unlikely to turn them into a man). However, some of the strongest powerlifters in the world are also taking Anavar.
Anavar’s ability to increase strength can be attributed to its unique level of creatine uptake inside the muscle cells (12), increasing ATP (adenosine triphosphate) production.
All Bulking Steroids
Any effective bulking steroid will increase strength significantly; as increased muscle, testosterone levels and water weight will cause big strength gains.
Examples of such bulking compounds can be found in the ‘best steroids for bulking’ list.
Summary
The best steroids to take will depend on an individual’s personal goals. If they want to bulk up: Dianabol, Anadrol, test and trenbolone are all effective compounds.
If users want to burn fat and get ripped: Anavar and Winstrol can make this a reality.
If users want to get as strong as an ox: Superdrol, Anadrol and Dianabol are the kings of anabolics.
5 Exercises Which Will Burn Fat Better Than Cardio
Exercises Which Are More Effective Than Cardio
Most people get a gym membership because they want to shed weight. Losing weight is one of the most common New Year’s Resolutions. This is why there is an influx of new members in gyms around the world during that time.
Most people when they think weight loss, think about cardio. If you’re someone who doesn’t like the idea of spending time on a treadmill or don’t feel comfortable going for a walk or a run in the wild, this is the article for you.
1. Burpees
Burpees are one of the most brutal exercises. All the exercises on this list are high-intensity exercises which will put your cardiovascular system to a test. Apart from losing weight, HIIT workouts help you in building strength and stamina.
Stand with your feet shoulder-width apart. Perform a squat and place your hands on the floor, just inside your feet. Get into the pushup position, perform a pushup and return to the starting position. Reach your arms overhead and explosively jump up in the air. Land back and repeat for reps.
2. Alternate Kettlebell Swings
The benefit of performing HIIT exercises is, you can target specific muscle groups while burning fat. Alternate kettlebell swings will work your shoulders and back while burning those extra calories.
Stand with your feet in a wider than shoulder-width stance. Hold a kettlebell between your legs in your right hand. Swing the kettlebell so its parallel to the floor and at your shoulder level. Return to the starting position and repeat with your left arm.
3. Dumbbell Farmer’s Walk
Dumbbell farmer’s walk is an incredibly effective exercise if you’re looking to build grip strength. This exercise also helps in shedding weight while sculpting your body and strengthing your stabilizers.
Dumbbell farmer’s walk has different variations you can perform. You can use farmer’s walk bars, dumbbells, kettlebells or barbells for this exercise. You can also hold the dumbbells and kettlebells overhead to make the walk intense.
4. Step Up Jumps
If you have ever performed step-ups, you would know this exercise can smoke you. The trick with step-up jumps is you need to maintain a constant intensity. You could perform the bodyweight version of step-up jumps or could add resistance by using weights.
Stand behind a flat bench of knee height and place one foot on the elevated platform. Jump up, driving through the forefoot of the elevated leg. Switch legs in the air so that you land your opposite leg on top of the platform.
5. Battle Rope Wave
Battle rope training is a staple in unconventional gyms, and there’s a good reason behind it. They’re one of the most functional pieces of equipment for high-intensity training and hardcore conditioning.
Battle rope waves can exhaust you in a couple of minutes. This exercise might look easy but will take all you have. Hold the ends of the rope at arm’s length in front of your hips with your hands shoulder-width apart. Brace your core and begin alternately raising and lowering each arm explosively.
How long are your cardio sessions? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
2021 Japan Pro Results
Yukihiro Yuasa wins Men’s Physique at the 2021 Japan Pro!
Yukihiro Yuasa stole the show during the 2021 Japan Pro by winning gold in Men’s Physique. Tokyo was the site of the event where Men’s Physique and Bikini athletes took the stage hoping to earn qualification to the 2022 Olympia.
Yuasa is no stranger to the biggest competition of the year. He was present in Orlando back in October and finished 16th. Yuasa earned qualification after winning the 2021 Tokyo Supershow Pro just one month before the Olympia. Yuasa has emerged as one of the best bodybuilders in Japan and now he is making moves around the world. This will continue as he improves and continues to rack up some victories.
Sally Ann Kato was the winner in the Bikini division. Kato earned a victory in an NPC competition in 2020 by winning the Worldwide Iris & Hide Classic. She is an up-and-coming competitor who has a bright future. It has already begun with a victory in Tokyo.
The 2021 Japan Pro is now in the books and the full results have been announced. Check out the full breakdown of the show, including official score cards, below!
2021 Japan Pro: All Division Results
Men’s Physique: Yukihiro Yuasa
Bikini: Sally Ann Kato
2021 Japan Pro Breakdown
Men’s Physique
First Place – Yukihiro Yuasa
Second Place – Farouq Ishimoto
Third Place – Shogo Sato
Fourth Place – Hirokawa Shoichi
Fifth Place – Steven Pettis
Sixth Place – Hong Son
Seventh Place – Hasegam Hirohisa
Bikini
First Place – Sally Ann Kato
Second Place – Elizaveta Shmukler
Third Place – Marie Isobe
Fourth Place – Yume Kurokawa
Fifth Place – Miho Shibutani
Sixth Place – Asaka Kimura
Seventh Place – Noriko Ohara
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Japan Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.
2022 International Regional & Pro Qualifier Contest Schedule Announced
NPC WORLDWIDE ANNOUNCES PHASE 1 OF THE 2022 REGIONAL AND PRO QUALIFIER CONTEST SCHEDULE November 15, 2021: Pittsburgh, USA – On behalf of NPC WORLDWIDE, we are pleased to announce Phase 1 of the 2022 NPC WorldWide Regional and Pro Qualifier Contest Schedule. Despite the challenges this year, NPC WORLDWIDE saw record-breaking numbers of athletes…
2021 Texas State Pro-Am Results
Mehdi Larijani wins Classic Physique at the 2021 Texas State Pro-Am!
The 2021 Texas State Pro-Am took place on Saturday where Mehdi Larijani was able to take home the prize in the Classic Physique division. This is the event that highlighted the show in Austin, TX. Three divisions gathered to gain qualification to the 2022 Olympia in December of 2022.
This was a small show that took place weeks after Big Ramy defended his title in Orlando. This does not mean that it lacked quality as athletes showed up in their best shape looking to gain qualification to the Olympia. There were plenty of well-known names on stage on Saturday.
Larijani was active in 2020 but did not pick up a victory. He finished seventh at the Battle of Texas and fourth during the Chicago Pro last year. Larijani will not have a chance to take on some of the best in the world on the biggest stage. In Figure, Jessica Reyes Padilla took home gold and will prepare to compete in her sixth straight Olympia competition.
Padilla recently took the stage in Orlando and finished sixth in Figure. She was able to defeat Larhannah Robinson and Autumn Cleveland on stage in Austin. Rounding out the show was Yarishna Ayala Otero and Wellness. Sunny Andrews entered the competition as a dark-horse to win and ended up with the bronze medal. Otero earned qualification to the Olympia and has put her name on the map heading into 2022.
There were three bids handed out to the Olympia, which is set to take place in Las Vegas next year. The full results have been announced from the Texas State Pro-Am and they can be found below, along with the official score cards!
2021 Texas State Pro-Am: All Division Results
Classic Physique: Mehdi Larijani
Figure: Jessica Reyes Padilla
Wellness: Yarishna Ayala Otero
2021 Texas State Pro-Am Breakdown
Classic Physique
First Place – Mehdi Larijani
Second Place – Dancovea Anderson
Third Place – Justin Badurina
Fourth Place – Harold Bright
Fifth Place – Shavis Higa
Figure
First Place – Jessica Reyes Padilla
Second Place – Larhannah Robinson
Third Place – Autumn Cleveland
Fourth Place – Militsa Rivera
Fifth Place – Sh’Nere Mattise Deas
Wellness
First Place – Yarishna Ayala Otero
Second Place – Barbara Emanuele Cesar
Third Place – Sunny Andrews
Fourth Place – Kassandra Gillis
Fifth Place – Tatiany Vaillant
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Texas State Pro-Am. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.
2021 Amateur Olympia India Pro Qualifier
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IFBB PROFESSIONAL LEAGUE®, IFBB PRO LEAGUE®, IFBB PRO® and the IFBB Professional League logo are registered trademarks owned by the IFBB Professional League.The IFBB Professional League logo cannot be altered in any way, shape or form without the expressed written approval of the IFBB Professional League. Where such approval is granted, the IFBB Professional League will provide the altered logo.
Suffering From Shoulder Pain? Self-Diagnose With These Easy Tests
Shoulder pain self-diagnoses you can do at your home.
Suffering from shoulder pain? You have come to the right place.
Shoulders are one of the most complex and vulnerable joints in our body. Given the complicated anatomy and range of muscles and movement involved, it is a miracle we do not run into shoulder trouble often.
Most people with underlying shoulder issues experience pain when they are performing a physically intensive task. Compromised shoulder movement due to stiffness or pain can cause substantial disability and affect an individual’s ability to carry out daily activities.
Occupations that require a person to perform repetitive tasks, lift heavy loads, and cause shoulder vibrations are associated with a higher risk of shoulder disorder.
How the shoulder works
The shoulder is a ball-and-socket joint that has three main bones: the humerus (long arm bone), clavicle (collarbone), and scapula (also known as the shoulder blade).
The three bones are cushioned by cartilage. Further, there are two main joints:
Acromioclavicular – Located between the highest part of scapula and clavicle.
Glenohumeral (aka shoulder joint) – Made up of top, ball-shaped part of the humerus bone and outer edge of the scapula.
Fun fact: The should joint (glenohumeral) is the most mobile join in your body.
Rotator Cuff
Shoulders get their range of motion from the rotator cuff. The stiffer a person’s rotator cuff, the more restricted his range of motion will be. The rotator cuff is made up of four tendons.
But what are tendons, you ask?
Tendons are tissues that connect muscles to bone. If tendons or bones around the rotator cuff are swollen or damaged, it might be painful or difficult to lift your arm over your head.
Symptoms of a Shoulder Injury
The ball-and-socket structure of the shoulder gives you a great range of motion, but it comes at the expense of stability.
The shoulder joint is the most dislocation-prone in your body. On top of that, repeated stress (at work or while playing sports) can lead to tears and other shoulder injuries.
A preliminary shoulder injury test includes asking yourself the following questions:
Can you move your arm normally, or is your shoulder too stiff or painful?
Is your shoulder strong enough for routine tasks?
Do you feel that your shoulder could pop out of the socket?
Related: Get Bulletproof Shoulders with this Essential Stability Workout Program
Self-Diagnoses For Shoulder Pain
Here are a few simple DIY shoulder tests that can help determine the reason behind your shoulder pain. You will need the help of a partner to perform these shoulder self-diagnoses.
1. Supraspinatus Tear (Empty Can Test)
The empty can test is a common shoulder pain self-diagnose exam. The diagnostic is used to assess the status of the supraspinatus (one of the four rotator cuff muscles).
The muscle is used in arm abduction (raising) and is located on the upper part of the shoulder joint.
Steps:
Sit on a chair with your arms at your sides and hands supinated (palms facing forward).
Lift the sore arm forward and to the side at about 30-45 degrees.
Slowly turn your wrist (as if you were trying to empty a glass of water) until your palm faces down to the floor.
In this position, get your partner to slowly push your arm down while you attempt to resist the force.
If you feel pain or are not able to maintain the arm position due to weakness, you may have a supraspinatus tear.
2. Labrum Tear
The shoulder labrum is a thick piece of tissue attached to the rim of the shoulder socket that helps keep the ball of the joint in place. It can tear in three ways:
Completely off the bone.
Within or along the edge of the labrum.
Where the bicep tendon attaches.
The labrum tear test for shoulder pain has two parts: the apprehension test and the relocation test.
Apprehension Test:
Lie down on your back on a flat and elevated surface.
Move your arm out to the side so that it is perpendicular to your torso and parallel to the floor.
Flex your elbow so that your upper arm is at a ninety-degree angle with your lower arm.
Your partner should slowly rotate your arm so your hand moves toward your ear. Make sure you are maintaining the ninety-degree elbow flexion throughout the test.
If you are apprehensive (hesitant) about shoulder movement beyond the joint, this test is considered positive for a possible labrum tear.
Relocation Test:
In some cases, you might feel your shoulder is unstable and wants to move out of the socket or relocate – especially during extreme external rotation.
If you are facing the same problem, have your partner gently press on the front of your shoulder to relocate the joint.
After this, if you feel less relocation and your shoulder feels in place and more stable, then this test is considered positive.
Also Read: 5 Things You Should Never Do During Shoulder Workouts
3. Impingement
The space where your rotator cuff tendons and shoulder bursa reside becomes smaller when your arm is raised overhead. Impingement happens when the tendons of the rotator cuff get pinched in the bones of the shoulder.
Steps:
While seated, have a partner raise the arm of your sore shoulder to the front and overhead as far as possible.
Your partner should support your shoulder blade (scapula) with one hand and use the other hand to raise your arm.
If you experience shoulder pain while your arm is being raised, the impingement test is considered positive. The pain is probably caused by impingement of the tendons or bursa in that part of the shoulder.
4. Frozen Shoulder
A frozen shoulder is one of the most common types of shoulder issues. It is also known as adhesive capsulitis. It usually occurs over time and can cause shoulder pain, tightness, and limit the functionality of your arm. A frozen shoulder can make it difficult for you to reach overhead and scratch your back.
A frozen shoulder cannot be diagnosed through an X-ray or MRI. It has to be examined by observing the troubled shoulder while it is moving through its range of motion.
Frozen Shoulder Test #1 Steps:
Stand in front of your partner and ask them to observe you as you move your sore arm. Your partner should closely notice the range and quality of motion of the shoulder joint.
Slowly raise both your arms to the front and overhead. If you are suffering from a frozen shoulder, you might only be able to lift your sore arm to a point just past parallel with the floor. Additionally, as your scapula elevates towards your ear, you might experience incremental shoulder pain.
From the overhead position, slowly lower your arms down to the starting position.
Lift your arms out to your sides. As with lifting your arms overhead, you might be suffering from a frozen shoulder if you are only able to lift your arms to a point parallel to the ground.
Frozen Shoulder Test #2 Steps:
Stand with both arms extended straight at your sides so that they are parallel to the floor.
Flex your elbows so that your upper arm is perpendicular to your lower arm.
Rotate your arms outward.
If you are suffering from a frozen shoulder, the painful arm will not rotate as far as the healthy shoulder.
Check Out: How To Fix Rounded Shoulders For Optimal Posture
5. Bicep Tendonitis
Bicep tendons are long and strong cord-like structures that connect the bicep muscle to the bone in the shoulder socket. Biceps tendinitis is an inflammation or irritation of the upper biceps tendon.
Steps:
While seated, raise your sore arm forward so that it is parallel to the floor.
While holding the position, turn your wrist so that your palm is facing the roof.
Ask your partner to push your arm down, while you resist.
If you experience shoulder pain while resisting your partner’s attempt to lower your arm, you are probably suffering from bicep tendonitis.
6. Rotator Cuff Tear
A rotator cuff is a group of muscles and tendons that hold the shoulder joint in place and allow you to move your arm and shoulder.
The rotator cuff includes the following muscles:
Subscapularis
Infraspinatus
Supraspinatus (from the empty can test)
Teres minor
These four muscles arise from the scapula and insert into the humerus. The tendons of the rotator cuff muscles blend with the joint capsule and form a musculotendinous collar that surrounds the posterior, superior, and anterior aspects of the joint, leaving the inferior aspect unprotected.
This shoulder set-up is a big reason behind most of the shoulder dislocations as the humerus slides inferiorly through the unprotected part of the joint.
During arm movements, the rotator muscles contract and prevent the sliding of the head of the humerus. This provides stability and a full range of motion to our shoulder joints.
While we wait for human evolution to catch up to this flaw, use the following test to determine if your shoulder pain is caused by a rotator cuff tear:
Steps:
While seated, ask your partner to lift your painful arm to the side so that it is parallel to the floor.
After a few seconds in this position, ask your partner to let your arm drop.
If you are unable to maintain the parallel position by yourself, your shoulder pain might be due to a rotator cuff tear.
Make sure you are not compensating for a torn rotator cuff by elevating the scapula towards your ear to hold the parallel position.
Related: These Exercises Are Key to Developing Great Shoulder Stability
7. Sulcus Test
The sulcus test is used to assess the glenohumeral joint (responsible for connecting the upper extremity to the trunk) for inferior instability due to a laxity of the superior glenohumeral ligament and coracohumeral ligament.
Note: This test is best performed by a trained professional. We would recommend passing on your friendly neighborhood brofessor‘s help for this test.
Steps:
While seated, let your arms hang at your sides.
Taking hold of your wrist or elbow, your practitioner pulls the arm down.
While doing this, the healthcare professional is looking for the appearance of a small divot, or sulcus, at the top of your shoulder joint.
The presence of a sulcus is a sign that your shoulder might be pulling away from the socket, hence indicating shoulder instability.
8. AC Joint Separation
The acromioclavicular (AC) joint is a joint in the shoulder where two bones meet. One of these bones is the collarbone or clavicle. The second bone is a part of the shoulder blade (scapula), which is the big bone behind the shoulder that also forms part of the shoulder joint.
The AC joint is a plane-type synovial joint, which under normal physiological conditions allows only gliding movement. As it also attaches the scapula to the thorax, the AC joint allows an additional range of motion to the scapula and assists in arm movement such as shoulder flexion and abduction.
The AC joint may become separated in a traumatic event like a sports injury or a car accident. The test for an AC joint separation is called the AC joint compression test.
Steps:
While seated, have your partner place one hand on the front of your shoulder and one hand on the back of your shoulder.
They then push their hands together, compressing the AC joint.
If you experience shoulder pain, then the test is positive. Additionally, pain while raising the arm upward and while sleeping are also indications of an AC joint separation.
When to seek medical help?
Usually, shoulder pain is caused by the factors mentioned above and can be fixed at home with rest and ice. You could also bandage it to hold it in place if necessary or use a cuff or elbow support until you see improvement.
But you should not delay getting professional help if you experience heat and tenderness around the joints, shoulder deformity, fever, inability to move your shoulder, lasting bruising, numbness, or pain that persists beyond a few weeks of home treatment.
We do not want to be the article that relates everything to a possible heart attack (or cancer) but if your shoulder pain is intense and sudden and not related to an injury, call 911 immediately. It may be a sign of a stroke.
Do you perform shoulder-specific warmups before a workout? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
