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Rob Kearney Appeared On “The Joe Rogan Experience” To Discuss Injury And Strongman
Rob Kearney provided his thoughts and some recent updates on one of the top podcasts.
The latest strongman to appear on The Joe Rogan Experience was Rob Kearney. The former Arnold Strongman Australia champion appeared on the top podcast to discuss a triceps injury he suffered during the World’s Ultimate Strongman “Feats of Strength” series. During the event, Kearney was attempting to break the American log lift record.
Kearney did some serious damage to his triceps and it was not fully revealed until it was time for him to have surgery to repair the injury. This led to the surgeons having to reconsider the steps they were going to take. The full interview can be found on the PowerfulJRE YouTube page.
“The MRI showed it was torn, but not to what extent. The doctor said it looked like a firecracker had gone off in my tendon,” Kearney explained.
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It was not an easy fix for Rob Kearney. It took 14 sutures to reassemble the tendon to be attached by four anchors that were drilled into the elbow. There are few things that can keep a strength athlete out of the gym. For Kearney, he took two weeks off but quickly returned to train his lower body. During this time, he had to endure serious rehab to gain full range of motion. During the taping of the podcast, Kearney was still unable to extend his arm fully.
Rob Kearney was able to successfully make his return to competition last weekend during the 2021 Rogue Invitational. He still did not have full range of motion but was able to finish sixth out of 10 competitors in Round Rock, TX. This performance showed that Kearney will return to full strength soon. Even without full range of motion, he was able to make an impact against some of the other top strongmen in the world.
Joe Rogan has sustained one of the top podcasts in the Internet for quite some time. During his tenure, Rogan has featured some elite competitors in both strongman and bodybuilding. Kearney joined the likes of Ronnie Coleman, Robert Oberst, and Mat Fraser as athletes who have appeared on the show.
It was good to see Rob Kearney back in competition and it will only get more exciting as he continues to get healthy. The next time he steps on stage could produce some better results than in Texas.
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The Anabolic Doc Answers: What Defines Actual Steroid Abuse In Bodybuilding?
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Use it, don’t abuse it: Where is the actual line drawn when it comes to steroid abuse in bodybuilding?
Steroid use has been a constant controversial issue in most professional sports – but the spotlight is particularly shined on bodybuilding throughout the decades. While not endorsed by any leagues – it’s widely considered common knowledge that the size of muscle seen in pro bodybuilding is impossible without the use of steroids. It’s also well documented that steroid abuse can lead to serious medical problems in the long term. But where is the line drawn between use and abuse? Is it possible for bodybuilders to use steroids safely? In our latest GI Exclusive interview, the Anabolic Doc attempts to break down the distinction between safe use of steroids and abuse of steroids in bodybuilding.
First thing’s first, recreational use of steroids for athletic enhancement is illegal in the United States and not endorsed by pro bodybuilding leagues. That doesn’t stop athletes from finding ways to use it. For many professional athletes (not just in bodybuilding), there is a choice that needs to be made. Is the athlete willing to take a potential health risk to achieve athletic greatness? If an athlete does indeed choose to go down the path of steroids – is it possible to still gain benefit and be safe? We asked Dr. Thomas O’Connor, aka the Anabolic Doc, this very question.
There is somewhat a limit on what the Anabolic Doc could say on this topic to avoid danger of losing his medical license. But he was able to touch upon the confusion behind the “use it, don’t abuse it” sentiment with steroid use. We’ve spoke to other experts who claim that bodybuilding steroid use is always abuse in order to achieve the physiques we see on stage. Is this true? Or can some bodybuilders gain benefit from steroids and PEDs safely?
The Anabolic Doc admits that low doses of certain steroids can be safe – but the doses are so low that they would barely help with athletic performance. At least, in the way that bodybuilders and many star athletes aim to achieve. The doctor also admits that the definition of abuse in bodybuilding is very confusion. A big part of that confusion comes from lack of research.
The truth is, as it currently exists right now, there is no clear answer on what is safe and what is not in recreational steroid use. Due to its illegal status in the United States, there have been limited studies on the real effects happening in sports where steroids are used regularly. While the Anabolic Doc cannot advocate for legalizing steroids – he does raise the question. Would legalizing steroids lead to a healthier society? Much like the slow legalization of marijuana, it may actually be better for society’s health to provide safe and legal access to these drugs.
Oregon, for example, has decriminalized all drugs ranging from marijuana all the way to heroine. It’s still in the early stages but it would be interesting to see if this has a negative or positive effect on the health of Oregon residents who use drugs. Theoretically, if steroids were made legal for use in sports, individuals could get safer access to drugs and safer access to medical help. It could actually lead to pro athletes being monitored, preventing serious health issues.
So where is the line drawn under the “use it, don’t abuse it” motto? The sad truth is that there is no line. Each individual is different and there is not enough research to safely prove these kinds of definitions. The Anabolic Doc sees medicine and views on drug use/abuse improving over the decades, however slowly, he is optimistic that these questions will one day have real answers. It will simply take time.
You can watch the Anabolic Doc go into full detail about the definition of steroid abuse in real world practices by watching our latest GI Exclusive interview segment above!
*DISCLAIMER: Generation Iron does not recommend or condone the use of steroids or other PEDs. The views and opinions expressed in this video are not that of Generation Iron.
B Vitamins: Importance, Benefits & Why You Need Them
These all important vitamins are the key to giving you the best for health and performance.
Maybe you’ve heard of B vitamins. You’ve definitely heard of a multivitamin. And hopefully you have one in your routine as this supplement is an easy and convenient way to see those desired gains you want most. By keeping you healthier overall and aiding in optimal wellness, you give yourself a greater chance at seeing serious success, especially for the fact that you can grind as hard as you’d like without the fear of illness or injury.
B vitamins are included in multivitamins and while some people supplement with them individually, taking a well-designed and properly formulated multivitamin can do the trick. B vitamins hold a special importance for our bodies as they are responsible for many important bodily functions. Without them, we would suffer. So making sure these stay at the top of your list is of the utmost important and can greatly benefit your gains inside and out of the gym.
Let’s take a look at B vitamins so we know exactly what we’re working with. Knowing the importance of them, what each individual one does, and how these can benefit your health and performance will keep them at the forefront of your routine so you never suffer a deficiency again.
Importance Of B Vitamins
B vitamins are important for they play a role in a host of bodily functions. Most notably, these vitamins are important for forming every cell in your body, particularly those nerve cells. We’ll get into more specifics of what each B vitamin does later on, but in terms of a nutrient that has the ability to impact not only your overall health and wellness, but also your training and performance, B vitamins are most certainly those to pay attention to. And make sure you get plenty of.
Types & Benefits Of B Vitamins
When it comes to B vitamins, there are 8 to know. Each does its own respective job by working to provide for certain benefits to better your overall health and performance. Together, each of these vitamins help enzymes do a host of jobs like releasing energy from carbohydrates, transporting oxygen and energy, among plenty of others (1). Let’s take a look at each of these B vitamins and note what their respective role and benefits are for your body.
B1 (Thiamin)
Vitamin B1 is often seen as the “anti-stress” vitamin for its role in helping our immune systems out when things get tough. It will also help form adenosine triphosphate (ATP) which is a major source for cellular reactions (2).
B2 (Riboflavin)
A powerful antioxidant, B2 helps fight off free radicals and can facilitate cell growth and red blood cell production. It will also work with B6 and B9 to turn them into more usable and readily available forms (3).
B3 (Niacin)
B3 plays a serious role in converting carbs, fats, and alcohol into energy. But other notable benefits are its ability to produce various sex and stress-related hormones and boost circulation (4).
B5 (Pantothenic Acid)
Another great vitamin to help with red blood cell production (5), B5 works to also maintain a healthy digestive tract and synthesize cholesterol. This is found in almost all whole foods so getting this into your body shouldn’t be terribly difficult.
B6 (Pyridoxine)
B6 is vital for producing neurotransmitters and maintaining brain development and function. As it relates to other B vitamins, it will aid in the absorption of B12 (which we’ll get to shortly) (6).
B7 (Biotin)
B7 has many important roles in our bodies like producing fatty acids, regulating our blood sugar levels, and playing a crucial role in cell growth (7). Our intestinal bacteria produce this in excess of what our daily requirements actually are.
B9 (Folate, Folic Acid)
One of the best known and studied, B9 helps synthesize and repair DNA, form red blood cells (8), and facilitate cell growth.
B12 (Cobalamin)
B12 helps maintain healthy nerve cells because it produces the myelin that surrounds them (9). Certain diets that avoid animal products should consider supplementing with this as deficiencies are more common in vegans or those on plant-based diets.
Best Way To Get B Vitamins
When it comes to supplementation, you can most certainly supplement with each B vitamin independently if that is your choice. But multivitamins are a convenient way to get all B vitamins on top of all the other vital nutrients you need in one pill. The right multivitamin will eliminate any deficiencies and help keep you as healthy as possible overall. Kaged Muscle has an awesome multivitamin packed with B vitamins to make your life as easy as possible.
Kaged Muscle Multivitamin
Code GENIRON10 For 10% Off
Kaged Muscle Multivitamin is great for those looking for optimal absorption out of a quality multi. With 21 essential vitamins and minerals, this will offer high nutrient utilization so those nutrients hit you harder.
Kaged Muscle Multivitamin is perfect for those looking for a once daily, high absorption, and whole food multi with 21 essential vitamins and minerals. A 100% plant-based and vegan friendly option, this multi is made with organic fruits and veggies and contains prebiotics in a once per day formula. With high absorption and utilization, all of these nutrients hit you fast for the best results. A clean and fully disclosed formula makes this a great multi option for all your health and wellness needs.
Check out our list of the Best Multivitamins for more great nutrient-packed products!
Wrap Up
At the end of the day, we need B vitamins. To neglect these important nutrients is only hurting yourself which we absolutely can’t afford to do. Whether you are a bodybuilder, strongman, powerlifter, or just an everyday fitness fan, staying as healthy as possible is the one thing we can control. Supplementing with either a multivitamin or with B vitamins independently is an easy way to ensure we get all these vital nutrients and keeping these a priority in our daily routine will keep us performing ultimately at the highest level.
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 Envato
References
Harvard T.H. Chan School of Public Health. “B Vitamins”. (source)
Butterworth, R. (2007). “Thiamin deficiency and brain disorders”. (source)
Suwannasom, N.; et al. (2020). “Riboflavin: The Health Benefits of a Forgotten Natural Vitamin”. (source)
Metelitsina, T.; et al. (2004). “Effect of niacin on the choroidal circulation of patients with age related macular degeneration”. (source)
Annous, K.; et al. (1995). “Pantothenic Acid Uptake and Metabolism by Red Blood Cells of Rats”. (source)
Harvard T.H. Chan School of Public Health. “Vitamin B6”. (source)
University of Nebraska. “The Essential Role of Biotin in Cell Proliferation”. (source)
Lamers, Y.; et al. (2006). “Red blood cell folate concentrations increase more after supplementation with [6S]-5-methyltetrahydrofolate than with folic acid in women of childbearing age”. (source)
Baltrusch, S. (2021). “The Role of Neurotropic B Vitamins in Nerve Regeneration”. (source)
Mohamed Shaaban Unhappy With Judging Following 2021 KO Pro Egypt
Mohamed Shaaban went off on judging following his second-place finish at the 2021 KO Pro Egypt.
The 2021 KO Pro was one of the biggest post-Olympia shows to date and saw plenty of top competitors take the stage. Mohamed Shaaban was one of the athletes to watch and put on a great performance finishing second behind Regan Grimes. This was an outcome that Shaaban was not happy with and he did not hide his feelings.
Shaaban was critical of the judging following the event. This is not the first time that an athlete or trainer spoke out on judging in recent years. Shaaban’s comments came after an event he feel he should have won. During the 2021 Olympia, Shaaban finished 10th while Grimes came in at 15th. Just a few weeks later, Grimes was able to jump Shaaban on stage.
Shaaban took to Instagram to make his comments. This included some critical remarks about judges and that he believes they have something against him.
“I have no words…. I should have listened to my wife @mzdang_ifbbpro when she told me not to compete. I’m sorry baby….”
“This lost truly hurts more than anyone can understand. I usually accept all my placings…. but this 2nd feels like a last call out at Olympia.
I’m going to take some time off social media and come back with a clearer mind, spirit, and physique for 2022,” Shaaban continued.
“I’m sorry I failed you all. I’m sorry I failed you again @andrew_vu87
Show after show. I feel like they just don’t want me up there…. like how much I can lose before they see me give up….” Shaaban added.
“Thank you my ig family for all your love and support.
One of those shows…. You will remember forever @kosquadegypt”
This is clearly plenty of frustration coming from Mohamed Shaaban. His finish in Egypt was his best since coming in second during the 2021 Puerto Rico Pro. Shaaban now has three second-place finishes in his career and has not picked up a victory since 2019, when he won the Portugal Pro. He has performed in just two Olympia’s and this year was his best outcome.
Brandon Curry finished second at the Olympia and this caused some disgruntled feelings from his coach Abdullah Alotaibi. He was unhappy with Curry’s second consecutive loss to Big Ramy and was not shy about making comments on judging. This could be the new trend around the sport and Shaaban is the latest to comment.
It will be interesting to see what happens next time Shaaban steps on stage. If he has a new chip on his shoulder, this could be some more motivation that he has to prepare and train the right way to make any necessary improvements.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Dumbbell Row Side Plank for Developing the Abdominals
Unconventional Core Training for Effective Strength Gains
When it comes to selecting core development exercises, there are a number of popular exercises that are often chosen – crunches, side bends, Russian twists & planks. There is no denying that these exercises are highly effective when performed correctly. However, after some time it may become necessary to find alternative core exercises. It may be necessary to change them as a method of progressive overload or because there is a need to freshen up your training to maintain motivation or adherence.Whatever the reason for performing new abdominal exercises, the dumbbell row side plank can present a real challenge, not just for the abdominals, but for the entire body.
Dumbbell Row Side Plank Technique & Muscles Worked
In terms of the muscles recruited in the exercise, there are many muscles must engage either to cause movement or stabilize the body.The muscles which are primarily involved in the dumbbell row side plank are the abdominals, obliques, lats, rhomboids, adductors, and glutes.There are a number of secondary muscles that assist in the exercise including the quads, hamstrings, traps, deltoids, and triceps.Judging by the number of muscles listed, it should be evident that the dumbbell row side plank is a full-body exercise.
1) The Side Plank Position
When setting up for the dumbbell row side plank, it is imperative that the body is set in the right position before the rowing phase of the exercise can take place. When assuming the side plank position, start on your side. Place your hand flat on the floor, and extend the arm fully ensuring that the hand is directly under the shoulder. Keeping the core muscles engaged, lift the hips off the floor while extending the legs fully so that the body is held in a straight line – ankles, knees, hips, and shoulders should be aligned.
2) Locking the Shoulder
Prior to picking up the dumbbell, it’s important to ensure that the shoulder of the rowing arm is “locked” in position. To effectively do this, retract the shoulder and pull it downwards.Allowing the shoulder to rise upward or pull forward will not only negatively impact the movement mechanics but may also place excessive strain on the shoulder joint thus increasing the risk of injury.In addition, look to keep the supporting arm straight throughout the duration of the exercise. Allowing the elbow to bend may compromise stability and affect the side plank position.
3) Rip the Dumbbell
To allow you to reach the dumbbell on the floor it will be necessary to rotate the trunk slightly. Keep the chest up and core tight while you rotate in order to maintain alignment and protect the spine.Once you pick up the dumbbell, rotate the trunk and simultaneously row the dumbbell powerfully into the body and maximally squeeze between the shoulder blades.In the row, ensure that the elbow is kept slightly down from the height of the shoulder as the dumbbell is pulled into the body. Allowing the elbow to rise up can place strain on the shoulder joint.
4) Control the Descent
As you begin to lower the dumbbell back down to the floor, avoid dropping the dumbbell too quickly as this will only increase the risk of pulling the body out of position.Instead, squeeze the abdominals, reverse the rowing action in a controlled manner and slowly rotate through the trunk in order to bring the dumbbell back down. Lowering the dumbbell in a controlled fashion while maintaining core engagement will effectively facilitate a solid side plank position thus reducing the risk of sustaining of injury.
Dumbbell Row Side Plank Benefits
The dumbbell row side plank can prove to be a highly effective exercise for a range of lifters and athletes. This section will expand on a select number of benefits associated with the dumbbell row side plank.
1) Enhanced Full-Body Stability
As mentioned, the dumbbell row side plank places a large demand on the core. Often the function of the core is misunderstood – the core works to stabilize the body as it moves (1).The core maximally engages during the side plank in order to hold the body in the correct position. The addition of the dumbbell row places even more demand on the core to work and maintain stability.Furthermore, proprioceptive abilities such as balance and coordination will also improve with regular practice thus enhancing full-body stability further.
2) Improved Ab Strength & Definition
The abdominals are often mistaken to be just one muscle; however, there are four individual muscles that make up the abdominal muscle group – the transverse abdominis, rectus abdominis, internal oblique & external oblique (2).All four of these muscles must isometrically contract in the side plank to successfully hold the side plank. The obliques must also concentrically and eccentrically contract to cause the trunk to rotate in the row.Regularly performing the dumbbell row side plank will place a large demand on the abdominal muscles and cause them to increase in both size and strength.
3) Improved Pulling Strength
The lats are wing-like muscles found in the back that are predominantly responsible for all upper body pulling exercises. The row phase of the exercise will place great stress on the lats, as well as a number of other back muscles (3), consequently causing a significant adaptation in back strength and size. Having bigger and stronger lats, rhomboids, traps, and rear delts will improve your pulling capacity and build your back.
4) Performance Facilitation
Finally, a combination of the aforementioned benefits associated with the dumbbell row side plank can have a positive impact on athletic performance and injury risk.Having a stronger and more stable core can notably impact compound lifts such as the squat, deadlift, presses, and Olympic lifts, and may facilitate a safer, more effective lift.Increasing the strength of the back and your pulling capacity may also transfer into a greater performance with all upper body pulling exercises such as the lat pulldown and row.
Dumbbell Row Side Plank Variations & Alternatives
This section will highlight a number of variations that can be utilized to advance the dumbbell row side plank and add demand to maintain a steady rate of adaptation.There are also three dumbbell row side plank alternatives listed that will allow you to regress the exercise if necessary.
Variations
Alternating Dumbbell Row Side Planks
The alternating version involves switching sides after each rep. On completion of a row on one side, immediately move into a side plank on the alternate side and complete a row.Continuously switch from side to side until you have completed the prescribed number of reps.Constantly switching arms will not only add a challenge in terms of stability and coordination, but it will also place an increased demand through the shoulders.
Eccentric Dumbbell Row Side Planks
For the eccentric variation, complete the movement as normal, however, look to slowly the dumbbell back down to the floor with each and every rep.Using a descent of 3-5 seconds will add mechanical tension and increase the degree muscular damage sustained – both of which are principles of muscular growth (4).As a result, eccentric exercises can be considered an effective method for bringing about muscular hypertrophy.
Archers Row Side Planks
The archers row variation starts in a full plank position rather than the side plank. Grip the dumbbell and as you begin to row, simultaneously rotate the body into a side plank.From that position, keep the core tight and gradually reverse the movement by extending the arm and rotating the trunk until you assume the full plank position once again. Switch sides and repeat for the designated number of reps.
Alternatives
Dumbbell Fly Side Planks
The dumbbell fly side plank is very similar to the original exercise and it works the body in a similar fashion.The only difference between the two exercises is that a fly in performed rather than a row. For the fly, maintain a straight arm and drive the dumbbell up until it is directly over the shoulder joint.The fly will place more of a stress on the rear delts (back of the shoulder) and typically a lighter weight will be used for this variation.
Renegade Rows
The renegade row is exactly the same as the dumbbell row side plank however, it places the body in a full plank rather than a side plank. For the renegade row, start in a full plank position while holding onto two dumbbells. Row one dumbbell into the body while maintaining a full plank, control the descent and then swap sides and repeat.
Plank Pull Through
For the plank pull through, assume a full plank position and place a weight to the right side of the body. Keeping the core tight, lift the left hand from the floor, reach under the body, grab the weight side and pull it through. Alternate hands and repeat.
Final Word
It is clear that the dumbbell row side plank is an effective developer of abdominal strength, core stability, and pulling power, all of which contribute towards improving athletic performance. As a result, all lifters and athletes should seriously consider incorporating this exercise into their training regime.
References:
1 – Kibler, W. Ben; Press, Joel; Sciascia, Aaron (2006). “The role of core stability in athletic function”. Sports Medicine (Auckland, N.Z.). 36 (3): 189–198. doi:10.2165/00007256-200636030-00001. ISSN 0112-1642. PMID 16526831.
2 – Services, Department of Health & Human. “Abdominal muscles”. www.betterhealth.vic.gov.au.
3 – Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-03). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
4 – Franchi, Martino V.; Reeves, Neil D.; Narici, Marco V. (July 4, 2017). “Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.00447. ISSN 1664-042X. PMC 5495834. PMID 28725197.
Gallery of Greatness: Rafael Brandao Looks Insane in Lead Up to Return
Rafael Brandao has taken his physique to the next level.
Rafael Brandao is looking absolutely insane in the lead up to his return to action. One of the top talents coming out of Brazil, Brandao is truly loving up to his potential.
There’s no doubt that Rafael Brandao has one of the most impressive physiques in bodybuilding today. He has an incredible amount of musculature and proportions that could easily make him a champion.
In the lead up to his return to action Rafael Brandao has been looking truly otherworldly. That said the Brazilian standout hasn’t competed in quite some time now. Getting sick may have derailed Brandao momentarily, but he’s used his time away from competition wisely.
While many believed in the past that Rafael Brandao needed to gain more muscle in order to compete at the highest levels, Shaun Clarida’s recent win at the Legion Sports Fest has proven that notion isn’t exactly true. Clarida as a smaller bodybuilder was able to outperform top Open Bodybuilding competitors to secure his spot for the 2022 Olympia. It’s quite clear that a smaller bodybuilder can get the job done.
With all that said Rafael Brandao has built up a truly incredible physique during my his extender off season. His recent progress photos on Instagram are nothing short of incredible.
Condition is coming ??
It’s clear that Rafael Brandao has next level conditioning. He’s looking shredded to the bone and not depleted whatsoever. Brandao has been posting quite a few progress photos and videos leading up to his return to the stage. Here are just a few clips and photos of the level Brandao is on leading into his upcoming return.
Gallery of Greatness
A few more days and we’ll be on stage again!Thank you sir for the opportunity to do what I love daily ??
Time for the details to appear and the physique transforming every day!
class with mass
Let’s go ??
At only 28 years of age Rafael Brandao has a ton of upside. With the kind of physique he possesses currently Brandao can clearly become a top contender in just a few years time.
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.
This Is Why You Should Never Date A Bodybuilder
Reasons You Should Never Date A Bodybuilder.
The idea of dating a muscular man can be tempting. Having a big man around you can make you feel safe and secure. This is also the reason many men join a gym so they could get more girls.
Just like with most things, dating a bodybuilder can have its pros and cons. And in this case, the cons can be a little heavier than the pros. In the end, it is your decision to make.
1. You Don’t Like Making Food
No matter who you are or where you’re from, if you’re going to date a bodybuilder you should be ready for this. Diet is one of the most important aspects of bodybuilding, and no bodybuilder will ever compromise on it.
If you happen to find a lazy partner, you could end up cooking all his meals. Pro tip: if you’re starting to date a bodybuilder, give him no clue you can cook. Pretend as if you have no idea how it is done and you can spend the rest of your life in peace.
2. Bodybuilders Can Be Self Centered
Bodybuilding is a sport where an athlete has to focus on himself. This is where bodybuilders can end up being selfish and self-centered. It can be even more prominent if he is prepping for a contest.
Fitness athletes are known to skip family and friends time to work on their art. You should be ready if this happens to you. Let us break this for you, if you like having all the attention, things might not work between you two.
3. You Don’t Like Working Out
Having a ripped partner and being fit yourself are two different things. You can expect your better half to ask you to start working out. If you’re not into the fit lifestyle, it will be better to set the expectations from the beginning.
You will also have to bear with him if he’s always talking about the gym or if he’s spending most of his time in the gym. Some bodybuilders can tend to have a small world which revolves around fitness and staying in shape.
4. Protein Farts
It is no secret bodybuilders eat a lot of protein. Protein can also be one of the hardest nutrients for your body to digest, and this can lead to farts, protein farts. If you have no idea what we’re talking about, just google it.
Trust us; you don’t want to be anywhere near protein farts. And at the same time, you can’t ask or expect your better half to stop eating protein. This will be a part of your life, and you will have to live with it.
5. Steroid Use
If your boyfriend looks anything like the guys on the Mr. Olympia stage, he’s on steroids. This might come as a surprise to you since most bodybuilders don’t like to share this part of their lifestyle with the world.
If you have reservations about drug use, you should stay away from dating a bodybuilder. It is better to clear this out before you start dating a bodybuilder. Don’t be surprised if you still find out about it later after he has denied using it.
Have you ever dated a bodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
5 Dianabol Side Effects (And How to Combat them)
Dianabol (methandrostenolone) is one of the most potent anabolic steroids on the market — appropriately nicknamed the ‘grandaddy of anabolic steroids‘.
Arnold Schwarzenegger and classic bodybuilders from the 1970’s were prime examples of just how potent dianabol is — in regards to adding size and strength.
Dianabol’s benefits certainly aren’t in doubt, with it remaining just as popular 50 years later. Its benefits are well known in the fitness and bodybuilding community, however its side effects are sometimes downplayed; with beginners commonly taking dianabol during a first cycle.
Below are the most common dianabol side effects users experience, so you can understand the risks and whether it is worth enduring such (in order to reap the benefits).
Dianabol Side Effects
Cholesterol & Blood Pressure
Dianabol has a marked negative effect on blood pressure and cholesterol, due to increased plaque build up. Users can expect a hefty rise in LDL cholesterol levels, with an equally devastating drop in HDL. Consequently, this will spike a user’s blood pressure notably, increasing the risk of myocardial infarction (heart attack).
Dianabol is one of the more damaging anabolic steroids from a cardiovascular perspective, due to it being an oral steroid and thus passing through the liver.
Consequently, it stimulates hepatic lipase — an enzyme that exacerbates the lowering of HDL (good cholesterol).
Furthermore, dianabol causes significant water retention, due to the aromatase enzyme being present. This in turn increases blood viscosity — impeding blood flow to and from the heart.
To reduce cardiovascular strain on dianabol, bodybuilders may supplement with fish oil (4g/day). This can help to stabilize blood pressure, particularly in hypertensive individuals (1).
Regular cardio/aerobic exercise can also reduce elevations in blood pressure on dianabol (2), due to an increase in nitric oxide (N.O) production — released from endothelium cells.
N.O essentially relaxes the blood vessels, improving blood flow throughout the body.
Regular cardiovascular activity can be particularly benefical for bodybuilders, as weight lifting has the opposite effect on blood vessels (being constrictive).
Note: Anyone who has high blood pressure or has heart disease in their family should avoid dianabol.
Gynecomastia
Mild case of gynecomastia (on the left)
Dianabol is estrogenic due to the aromatase enzyme being present, thus it has the potential to cause gynecomastia.
Gynecomastia is when breast tissue accumulates in males, due to excessive estrogen levels. In mild cases, this may merely result in swollen nipples and in extreme cases — the chest region can resemble female breasts.
Swollen nipples are often reversible and thus disappear post-cycle; once hormones regulate back to normal (and estrogen levels drop).
However, breast tissue expansion in moderate/aggressive cases may only be corrected with surgery.
To prevent gynecomastia, an aromatase inhibitor (AI) or selective estrogen receptor modulator (SERM) may be taken. An aromatase inhibitor blocks the conversion of testosterone into estrogen, however this can also exacerbate cholesterol levels; as estrogen increases good (HDL) cholesterol. Thus, blood pressure may worsen using an AI.
Alternatively, a SERM can prevent gynecomastia by blocking estrogen-like effects at a receptor level, thus not affecting the conversion of testosterone into estrogen (and keeping healthier cholesterol ratios).
Two popular SERMs used by bodybuilders are: nolvadex and clomid. These may be utilized if nipples begin to swell, effectively preventing aggressive breast tissue formation.
Note: Combining dianabol with other estrogenic compounds, such as: testosterone or anadrol will also increase the risk of gynecomastia.
Water Retention
Water retention is the byproduct of estrogen levels rising, causing users to gain 10lbs or more in fluid.
This causes a smooth, soft and less defined look to the muscles, hence how dianabol is referred to as an off-season bulking steroid. It can also cause a person’s midsection to increase due to bloating, which may also be visible in the face.
Water retention in itself is not an issue for most users, considering it is temporary and beneficial for muscular strength — due to extra intracellular fluid.
If a person wants to reduce water retention on dianabol, a diuretic may be used, such as furosemide. This will enhance aesthetics, at the expense of less full muscles and a small decrease in strength. Diuretics may also improve blood pressure, due to the blood becoming less viscous and thus easier to circulate.
Generally, if a person wants to avoid water retention whilst building muscle, they may be more suited to cycling: trenbolone, superdrol or winstrol — rather than trying to treat water-related dianabol side effects.
Liver Toxicity
As with other oral steroids, dianabol is c-17 alpha alkylated and thus hepatotoxic. Dianabol will cause AST/ALT liver enzymes to shoot up, marking significant liver stress until cycle cessation.
To many bodybuilders such hepatotoxicity is not alarming, as the liver is a very resilient organ, often recovering after extensive abuse.
However, cholestasis is still possible and thus it is wise to take precautions, such as eiminating alcohol consumption and refraining from taking hepatotoxic medications (such as certain anti-depressants). Bodybuilders may take a liver support supplement such as TUDCA (tauroursodeoxycholic acid), which has shown to drastically reduce AST/ALT scores (3), reducing inflammation and the risk of steroid-induced cholestasis.
Note: If someone has an unhealthy liver, taking dianabol may be dangerous. Also stacking dianabol with other hepatotoxic steroids, such as: winstrol or anadrol should be avoided.
Testosterone Suppression
All anabolic steroids are forms of exogenous testosterone, which cause a shut down of endogenous testosterone — due to damage to the HPTA axis.
During a cycle this is not initially problematic, however once a cycle ceases, users can often experience side effects of low testosterone.
Signs of low testosterone are:
Fatigue
Tiredness
Testicular atrophy
Decreased well-being
Diminished libido and sexual function
Users can experience the above for several weeks or months, depending on the severity of damage to the HPTA axis. Thus, bodybuilders will commonly utilize a post cycle therapy (PCT), to shorten this recovery period, and recover endogenous testosterone to normal levels.
Common and effective PCT medications taken by bodybuilders are: nolvadex, hCG and clomid.
A dianabol-only cycle may only require one of these, however dianabol stacked with other potent steroids, may need 2 or all 3.
Dianabol-only cycle PCT:
Nolvadex – 2 x 20mg for 45 days
More powerful PCT for dianabol stacks:
hCG – 2000 IU administered every other day for 20 days
Nolvadex – 2 x 20mg for 45 days
Clomid – 2 x 50mg for 30 days
The PCT trio (above) was a protocol used by Dr. Michael Scally, an expert in hormone replacement therapy. He used hCG, nolvadex and clomid in these doages to succesfully treat 19 men, with 100% endogenous testosterone recovery within 45 days.
Summary
Dianabol is one of the better steroids for avoiding androgenic side effects such as: acne vulgaris or male pattern baldness.
However, dianabol certainly presents risks to users — particularly from cardiovascular and hepatic perspectives.
Therefore, it is essential that if someone is going to use dianabol — they take all the necessary precautions (as mentioned in this article) to limit damage during a cycle.
If anyone is experiencing excessively high blood pressure, or other troublesome symptoms on dianabol — ring for an ambulance immediately and discontinue use.
Rapper Kevin Gates Believes Women Liked Him Better With Dad Bod
Kevin Gates is a believer that the dad bod craze was real.
The dad bod might not have just been a phase that took over the internet. According to rapper Kevin Gates, women might have liked him better when he was sporting the dad bod.
Recently, Gates has been working on his health and has shown a real dedication to improving himself. This has become apparent on Instagram as the rapper has given plenty of updates and even some workouts. Gates’ 9.1 million followers on social media have been given some tips and exercises to try.
Another Instagram video was of Adrienne Bailon explaining how Gates feels women preferred the dad bod. Gates believes this is because the pressure is taken off of them and it stems down to their own insecurities. You can check out the full video below.
“What y’all think? #dadbod or #daddyasf ???????? #therealdaytime“
This has not been confirmed or denied but it is interesting to see the opinion coming from Gates. There is no doubt that there has been some serious progress made by the musician in the gym.
This is not the first time we have seen transformations like this from celebrities. It is most common in Hollywood stars because they have to transform their bodies to the role that they are playing. In music, Lil Uzi Vert comes to mind as the most recent transformation made in the gym.
Kevin Gates is following a long line of rappers who have displayed impressive physiques. In the past, 50 Cent has graced the cover of Muscle & Fitness magazine while Nelly and LL Cool J remained in shape during the highlight of their careers.
Gates seems to be next and this has been shown in recent months. He has posted some impressive workouts for his fans to try.
Kevin Gates has an entertaining and specific opinion on how women felt about his dad bod. Either way, he has made the transformation and this is an ongoing experiment that could produce new results over time.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ashley Nocera Profile & Stats
The biography, life, and accomplishments of Ashley Nocera
Ashley Nocera is a fitness model and bodybuilder competing in the Bikini division. Beginning her lifting journey at a young age, she has competed in many competitions and has sculpted an amazing physique for all to envy. With a massive following on social media, she is able to engage with her fans and post progress photos online.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Ashley Nocera
Weight
Height
Date Of Birth
Under 115 lbs.
5’0’’
08/15/1994
Profession
Era
Nationality
Bodybuilder (Bikini), Fitness Model
2010
American
Biography
Growing up, Ashley was in awe of her bodybuilder grandfather and being active was always a part of her life. While she was a competitive athlete, she became unhappy with her appearance and a balanced diet wasn’t something she followed.
So, she decided to make a change. Going to the gym and working with weights, she was determined to get a physique she would feel proud to show off. Through this journey, however, she fell in love with health and fitness and was determined to take it to the next level.
After plenty of preparation, she felt ready to compete and took the stage at the WBFF NYC Championships in 2014. Impressing the judges, she ended up winning and became a professional bodybuilder almost in the blink of an eye.
She continues to compete but has made a great career as a fitness model and has a growing social media following. Using her platform to do good, she is an inspiration for so many looking to make the changes they want to most.
Training
Ashley works out 5-6 days per week and performs higher reps in a normal set range. Depending on the day, she will work her upper or lower body and in terms of cardio, shorter, more high intensity work powers her through as opposed to longer, more steady cardio.
Let’s take a look at a great glute workout that Ashley uses to stay toned as well as see continued gains.
Glute Workout
Back Extension: 3 sets, 10 reps
Cable Kickbacks: 4 sets, 12 reps
Abductor Machine: 4 sets, 12 reps
Sumo Squat: 4 sets, 10 reps
Split Squats: 4 sets, 8 reps
Barbell Lunges: 4 sets 10 reps
Hip Thrusts: 3 sets, 10 reps
Nutrition
Ashley eats around 6 meals per day to fuel her body and keep performing at a high level. For her division, keeping on muscle and maintaining low body fat year round is key. Foods that Ashley includes in her diet are chicken, brown rice, vegetables, egg whites, nuts, oats, and smoothies. While her portions may be smaller, eating throughout the day keeps your metabolism working as efficiently as possible.
Supplementation
Ashley uses her own supplements of choice to continue to power her gains, but for those who want a good start when it comes to supplements, you must look into a protein powder, pre-workout, and multivitamin. Working to benefit you either physically, mentally, or both, these are essential. Other notable supplements to use are creatine for added strength, a fat burner to shed that unwanted fat and work for lean muscle retention, and BCAAs to help push past fatigue and kickstart recovery. Whatever your goals may be, a solid supplementation routine is imperative to keep pushing those gains forward.