Tag: Bodybuilding
Liver King Fires Back At Joe Rogan’s Steroid Claims With Blood Test (Sort Of)
The Liver King takes a “blood test” to prove he is natural to Joe Rogan.
The Liver King has finally decided to clear the air about Joe Rogan’s steroid comments by taking a blood test to clear his name… in a satirical online sketch video. Podcast titan Joe Rogan and bodybuilding influencer Liver King have been beefing for most of 2022. The reason? Joe Rogan believes that there is no way that Liver King can be all natural. For his part, Liver King has held strong denying all steroid use allegations – usually with funny videos.
The Liver King natty or not question has long been in debate for the past few years as he gained prominence on social media. But things really turned to a head when Joe Rogan mentioned Liver King on his podcast. Rogan is a vastly influential podcaster who is often criticized for his off-handed comments that have either offended individuals, minority groups, or been accused of spreading misinformation.
So when the Liver King was mentioned on Joe Rogan’s podcast – it took the natty or not argument to a whole new level of public discourse. Rogan, for his part, believes that there is no way his physique can be achieved all-natural. Liver King has refused to admit he is anything but all-natural. He believes in the “ancestral approach to living” based on nine tenets that he applies to his daily life. Essentially, he believes in living off the land to achieve true physical and psychological mastery. His approach and personality has garnered him 1.6 million Instagram followers.
While Joe Rogan does not know Liver King personally, he is well versed in MMA, bodybuilding, and fitness. So he is pretty confident when he clearly claimed that Liver King “got an ass filled with steroids.”
Liver King had already responded by simply stating the was a freak of nature. A unique individual capable of more naturally than many can do even on steroids. But it seems that his original comment was not enough. Which is why he filmed a video after he took a blood test to prove his natural status.
Of course, this being the Liver King, the blood test was fake and the video was simply a joke to gain more attention off of the entire controversy. In either case, it’s an entertaining video that might give you a chuckle. You can watch it below:
Natural Olympia Champ Paul Krueger Lists the 5 Pillars of Bodybuilding
Natural Olympia champ Paul Kruegers names the 5 pillars of bodybuilding to conquer any fitness goal.
To be an elite professional bodybuilder, nonetheless a champion, there are certain principles every bodybuilder must adhere to. These strategies you must follow are even more critical as a natural bodybuilder since physique enhancement from drugs is banned. The 2021 Natural Olympia Professional Natural Bodybuilding (PNBA) Men’s Bodybuilding champ, Paul Krueger, names the 5 pillars of bodybuilding if you want to be successful in the sport. Krueger stated:
“Focus on the five pillars of bodybuilding day in and day out and you can achieve whatever goal you set for yourself.
What are the 5 pillars?
In no specific order because they are all equally important:
1) training
2) nutrition
3) supplementation
4) recovery
5) mindset
Think of these things in a circular pattern rather than a list. Each one is connected to (and overlap’s) the others and influences the outcome.”
You can see Paul Krueger’s full post on Instagram below.
Krueger won Natural Olympia weeks after earning his pro card, joining the lists of other Natural Olympia champions, such as Kiyoshi Moody and Meshack Ochieng. And he plans to retain his Natural Olympia title this year.
5 Pillars of Bodybuilding
According to Paul Krueger, the five pillars of bodybuilding are training, nutrition, supplementation, recovery, and mindset.
Training
Training as a natural bodybuilder is similar to bodybuilders using steroids, except there’s a vital difference. The volume and recovery time is less. Natural athletes can’t train with as much volume and must allow more time for recovery.
Depending on the athlete determines how much volume and recovery time each athlete has. For example, Philip Ricardo Jr. trains hard 6-7 days a week. Although, he structures his split routine in a way to allow recovery. But other natural athletes may only train 3-4 days a week to allow more time for recovery.
Nutrition
Although every natural bodybuilder’s nutrition varies, one thing’s certain: they follow a strict diet to hit their nutrition targets. And are even more stringent during contest prep. However, some natural athletes are vegans, and others do keto or fasting. Moreover, some athletes are pretty flexible during the off-season and enjoy more of what they want to eat.
Supplementation
The supplements part of natural athlete’s nutrition varies. But natural bodybuilders in the International Natural Bodybuilding Association (INBA)/PNBA league must vet their supplements for any ingredient that may be banned by the World Anti-Doping Agency (WADA) prohibited drug guidelines. Natural bodybuilders use popular supplements are creatine, whey protein, fat burners, BCAAs, vitamin D, fish oil, and ashwagandha.
Recovery
Recovery is paramount for natural bodybuilders since they can’t exploit anabolic steroids, which can speed up recovery time between workouts. Therefore, natural athletes take more time off from movements, do less volume, and structure their plan to allow their muscles to recover before targeting them again entirely.
Mindset
It takes tremendous discipline and hard work to build the physique of bodybuilders. These athletes train hard and follow a rigid diet every day. Skipping the gym because you’re tired of caving in to indulge in a cheat meal is not an option for professional bodybuilders. Of course, your mental fortitude must be incredible to live this lifestyle.
Follow us on Instagram, Facebook, and Twitter for bodybuilding tips from Natural Olympia champs!
Pro Bodybuilder Patrick Moore Breaks Silence On Ruptured Achilles Tendon Injury & The Future
Patrick Moore finally opens up about his achilles tendon injury and how it nearly ended his bodybuilding career.
Amidst swirling rumors, pro bodybuilder Patrick Moore has officially provided an update and confirmed he has suffered a ruptured achilles tendon. While Moore admits that the injury threatened to completely end his career, he happily shares that he is “almost back to 100%” and is looking optimistically towards his competition future.
It was initially posted in April that Patrick Moore suffered an achilles tendon injury. This kind of rupture is a serious injury in bodybuilding. With Moore remaining silent on the matter and slowing down his social media updates – many believed that news of early retirement was on the horizon.
Patrick Moore’s last major placing was at the 2021 Mr. Olympia where he received 14th place. His very last competition was the 2021 Legion Sports Fest Pro – where he finished in 10th. Despite these hurdles, many hyped Moore due to his incredible aesthetics valued over mass monster size. If he could tighten the screws – he would be a true threat to be reckoned with.
After the Legion Sports Fest Pro, Patrick Moore officially announced that he would take 2022 as an off year to focus on recovery and improving his physique. He wanted to return in the 2023 season new and improved and ready to live up to the long chanted hype.
However, news of his achilles tendon injury in April, followed by his relative silence online, sparked worry and rumor that he would not return in 2023. Perhaps, in fact, he would not return at all and announce his retirement.
Now it seems Patrick Moore is ready to squash the retirement rumors once and for all – and finally speak openly about his achilles tendon injury. Moore directly commented on the situation in an Instagram post published on August 17, 2022. You can see it below:
A full break down of Patrick Moore’s injury
Patrick Moore starts his official statement directly addressing the injury and the overall timeline of events. It appears that much of the rumors were true – but it’s still good to have an official confirmation from the athlete himself.
“4/28/22 I Completely ruptured my Achilles. I’ll never forget the exact feeling I had when I was told it was ruptured. I can remember struggling to hold back tears as it was the first time I’ve ever suffered an injury….a severe one at that.”
Patrick Moore directly comments and confirms that he had ruptured his achilles tendon in April. He then received surgery for the injury on May 10th, 2022. It seems that upon getting first diagnosed with the injury – he immediately went into crisis. Moore truly believed the news would end his bodybuilding career.
“My first thought “My career is over and I hadn’t even reached my peak!”
It took a few days to even get past the initial shock of what had happened. I was so used to being the guy who could do any and everything I wanted, and now I couldn’t even walk. Mentally was one of the hardest few weeks I’ve ever had….the feeling of never being able to do what I loved again.”
Patrick Moore also acknowledged his silence after the initial injury. His explaination was an extreme focus on getting better – using his actions and not words – to fully understand what his future will actually hold. Now with things more clear, Moore was ready to explain the injury and his future plans.
“I didn’t talk or post about it because I didn’t need or want the attention or anything to distract me from getting back healthy. On 5/10/22 I had surgery by Dr. Michael Greaser. Now 14 weeks post op, it is such an amazing feeling to be almost back to 100%. The fact is unexpected storms will always come, but eventually they’ll pass and you just have to make sure that you’re ready! You owe it to yourself to get back on track if you get knocked off!”
While some fans may be frustrated for the lack of transparency, it’s now clear that Patrick Moore was going through both a physical and psychological internal struggle. Rather than speak out immediately and regret his words, Moore waited for a more logical and clearer response.
Patrick Moore was truly worried about the future of his career. Now 14 weeks after the injury, he feels much more optimistic and believes that he can continue to compete. Whether or not that actually comes to pass remains to be seen. While all of us here at Generation Iron wish Moore the healthiest and speediest or recoveries, an achilles tendon injury of this magnitude can have long lasting impacts.
Hopefully, Patrick Moores update and optimism about recovery is a good sign. However, until we see him again on stage – we won’t know what kind of physique Patrick Moore will bring back to the stage. We’re wishing for the best after a very tough year.
Stay tuned to the Generation Iron Fitness Network for future updates on Patrick Moore’s injury and general updates on all things bodybuilding, strength sports, and fitness!
Larry Wheels Gives Up Steroids, Goes On Testosterone Replacement Therapy
Larry Wheels announces that he has stopped using steroids after his recent back injury.
Larry Wheels has released a new YouTube video announcing that he has decided to stop using steroids. The announcement comes after news of Wheels suffering a back injury. Wheels is known by many to be one of the strongest men in the world with epic lifting videos never fail to motivate. He has also been very open about his steroid use in the past. Which is why he decided to be transparent about his decision to give up on steroids.
Earlier this summer, Larry Wheels set a goal to be the lightest person to deadlift 1,000 pounds. In his training towards that goal, he recent suffered a back injury. He admits that this injury was due to rushing the training process towards his goal. The injury has also led to Wheels withdrawing from the 2022 Middle East Strongest Man competition. The injury was an eye opener for Wheels about his personal health. The fallout from the injury and path to recovery became the biggest factor in Wheels deciding to quit steroid use.
You can watch Larry Wheel’s video where he makes the announcement below:
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In the announcement video, Larry Wheels reflects on having used steroids for over a decade. And how his consistent use of PEDs has made it impossible for him to know what kind of lifting he is capable of off-cycle.
“Much like you don’t know, I don’t know what I am capable of off-cycle. Now, going completely off isn’t an option for me. I cannot produce testosterone naturally. So, I am going to be on testosterone replacement therapy (TRT). I tried pull cycle therapy several times when I began cycling and I was unable to recover.”
Larry Wheels mentions a big caveat here. He cannot completely go off of steroid use – because his body is no longer capable of producing testosterone naturally. This is a well known side effect from prolonged steroid use. So when Larry Wheels says he is quitting steroids – he is still going to be implementing testosterone into his system via TRT.
Testosterone Replacement Therapy is a very different “cycle” compared to traditional steroid use as we know it in bodybuilding. TRT is a medical approach to simply bringing testosterone levels to normal – since the body cannot do this on its own anymore. So while Larry Wheels will be using testosterone drugs – it will only be to bring him to a “natural” state.
Larry Wheels continues to explain the process:
“TRT for me would be anywhere from as low as 70 milligrams per week, as high as 175… I think 175 is a good place for me to start. If I speak with my doctor and we get my bloods done and we see that it’s more than what’s necessary then I will decrease it, but I certainly won’t increase it.”
That last comment in the quote above is a key statement. Larry Wheels wants to keep his testosterone levels as minimal as possible while still staying in normal levels. He does not want to abuse TRT to bring his testosterone to more enhanced levels. After some initial bloodwork – Larry Wheels will lower his t-levels as far as he can while staying healthy.
So what does this mean for Larry Wheels’ 1,000 pound deadlift?
Now that Larry Wheels has realigned how he wants to handle his health – will he still be aiming for a 1,000 pound deadlift? The short answer is yes but not anytime soon. Wheels comments that the deadlift goal will always be a passion of his. But he also knows that there is no way he would be able to accomplish the feat without using steroids in his current transition.
It was seem, in fact, that Larry Wheels isn’t planning to stay steroid free forever. He hints at the notion of returning to steroid use after stabilizing his body, learning his off-cycle limits, and solidifying his overall health.
“I am not calling quits on it, but I am putting the brakes on attempting PRs like that at the moment”
Despite this hint, Larry Wheels seems to have no plans to switch back to steroid use anytime in the near future. After rushing over the past year and leading into injury, Wheels is ready to take it slow. He wants to focus on training, diet, and recovery off-cycle. Learn his new limits, learn where he can push the. And improve his overall health before taking any unnecessary risks.
Larry Wheels promises that his new regimen will also be the subject to new videos and updates on social media. So that his fans can get an insider look into transitioning away from steroids and onto TRT. Wheels expects to take on new training regimens to best align with his new lifestyle. It will be interesting to follow along as he remains transparent with his life both on and off steroids.
Only time will tell if he maintains this longterm goal. But much like many of his impressive lifts over the years, there’s no challenge that Larry Wheels gives up on. This new challenge may be different from his past endeavors – but it will be exciting and motivating to watch him face a new kind of challenge.
Stay tuned to the Generation Iron Fitness Network for updates on this story and more news on all things bodybuilding, fitness, and strength sports.
Seated Lateral Raises for Big Delts
Boulder Shoulders Start with Seated Lateral Raises
What is a key component in creating the iconic v-taper physique? Shoulder size. So you want to give your shoulders that 3-dimensional look, you want broad rounded shoulders, you want them to really stand out to make your physique look complete. Without those big shoulders, what will you look like? Sure your arms can be big, but without Death Star delts, they will not look fully developed. But, how do you build them?
The shoulder is composed of three different parts, the anterior deltoid, lateral deltoid, and posterior deltoid. The anterior is your front, lateral, is your side, and posterior is the rear.
There are so many exercises to do to blow your shoulders up like barbell military press, the Arnold press, rear delt flies, but you cannot forget to throw in the classic and simple, but largely effective exercise: the seated lateral raise.
In this article we are going to cover just exactly how to properly perform the seated lateral raise; what you need for the exercise, sets and reps, everything you need to know to build that broadness.
Table of Contents
How to perform the seated lateral raise
Benefits of the seated lateral raise
Who should use the seated lateral raise
FAQs
How to do the Seated Lateral Raise
There are a few things to cover as far as completing the exercise. Let’s start by checking out what you need.
The Tools
Starting off with the equipment you need to complete the seated lateral raise, there are a few simple things on the list. For starters, you need a bench. It is a seated exercise, so the bench is key here, because well, that is what you’ll be sitting on during the exercise. Next, you’ll need some dumbbells, or kettlebells if you so desire.
The Setup
Setting up the Seat: You can put the bench vertically so your back will rest against it, or you can lay the bench flat so you will be sitting upright with no back support.
Grab Your Dumbbells: You can do this exercise one handed or use both
Sit Upright: Place your feet flat on the floor and arms at your sides. Your body should be in an L shape
Raise the Weight: Raise the dumbbells, or dumbbell if you are doing a single arm variation. Bring them up to shoulder height, your hands should be level with your shoulders
Reset and Repeat: Control the weight back down to your sides and repeat this motion.
Pro Tip: For a visual representation of the exercise check out this video from Tiger Fitness on the seated lateral raise:
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Sets and Reps
The seated lateral raise is not a lift to be going too heavy on. It is something you want good form, and controlled reps (for the most part but we will cover this later). In fact, it is more often recommended to go lighter, with higher reps and more controlled form. The medial head of the deltoid is not a large muscle, so it does not require massive loads to grow.
Simply put, you can try out 3-4 sets of 15-20 controlled reps. If you are more experienced and have a good mind to muscle connection, you can increase the weight and focus on sets of 12-15 reps.
If you are more advanced, you can maybe even kick it up a notch and do sets of 10-12, then take your sets to failure, or do partial reps after your full reps are completed. It all depends on your goals as far as strength and hypertrophy.
Benefits of the Seated Lateral Raise
There are plenty of benefits that stem from such a simple movement. The seated lateral raise brings not only size and isolation, but also health benefits to the table. Let’s dive in.
Muscular Hypertrophy
As stated before, if hypertrophy is your goal and you want to build boulder shoulders, the seated lateral raise is a great incorporation. There are so many exercises that blast the front and rear delts, but seated lateral raises build up that middle part of the delt, the part that is heavily associated with creating a more v-tapered look in the physique.
Specific Muscle Targeting
Being that the shoulder is made up of three distinct parts, all of them need to be hit individually in order to grow. The seated lateral raise is a great isolation exercise for the middle part (lateral deltoid) of the shoulder, which can be tricky to hit sometimes. If you are performing your seated lateral raises properly, that middle part of your delt will get absolutely demolished and have no choice but to grow.
Shoulder Health
You always want a healthy body. Healthy shoulders are a huge plus because you use your shoulders for so much throughout the day, maybe even without realizing it. Someone with perfectly healthy shoulders is able to perform all ranges of motion painlessly and with stability.
The seated lateral raise challenges and stimulates shoulder stability, in the rotator cuff in particular, as well as the range of motion. This contributes to overall shoulder health.
Who Should Use the Seated Lateral Raise?
Quite honestly, there is no real limit or restriction on who should or should not incorporate this exercise into their regiment. Still, let’s explore the different demographics.
Bodybuilders
A bodybuilder is judged on their physique, and if that physique is not complete, then the judging will more than likely not be in their favor. One thing sought after in the sport of bodybuilding is the v-taper, and as discussed before, the v-taper is greatly contributed to through developed shoulders. The seated lateral raise can be a key component in developing the hypertrophy of the shoulders and pushing them to become more filled out to achieve that iconic v-shape.
Weightlifting Athletes
The weightlifting demographic can be comprised of powerlifters, crossfitters, Olympic lifters; athletes that are overhead pressing weight in some way. Being that the seated lateral raise can contribute to overall shoulder health, it could be a good idea for athletes that focus on heavy overhead presses to incorporate these into their programming. The seated lateral raise can also serve as a nice alternative to overhead pressing to still gain/maintain muscle in the shoulders without beating down the shoulders as much as a movement like an overhead press.
The Average Gym Goer
Sure, athletes like bodybuilders and weightlifters can benefit from the seated lateral raise, but what about the people just in the gym to stay in shape, be healthy, or look good? Yes! The seated lateral raise is something that everyone can benefit from, no matter your status in the gym. Training shoulders can be intimidating to some as there are so many movements to hit all three heads. The lateral raise is great, simple movement for getting started and getting those shoulders pumped up and developing the overall muscle.
Seated Lateral Raise FAQs
The seated lateral raise is a relatively simple exercise, yes, but you still may have some questions surrounding the movement that you want answered. So, let’s take a look.
Partial Reps and Sets to Failure
Is it a good idea to perform partial reps, or even take your sets to failure when performing the seated lateral raise? Actually, on this movement, it could be beneficial to perform partial reps and sets to failure.
Once you are fatigued from completing the movement with a full range of motion, you can perform partials. This is done by moving the weights six to eight inches from your sides but keeping the tension on the lateral head of the shoulders. You can do this for a set number of reps, or do it until you cannot anymore.
Training Tip: Check out this video from the late John Meadows on doing partial reps during side lateral raises:
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How Often can I do Seated Lateral Raises
This is heavily dependent on your experience in the gym. If you are new to the gym, one to two times per week for the movement is plenty of stimulation to a muscle that is rather small. As you grow more experienced in the gym, you may need to increase frequency to see progression. But, if you are too sore, it is best to rest before hitting some seated lateral raises again!
More on Shoulders
Seated lateral raises are only one movement for your shoulders, but there are plenty more to choose from! Don’t miss out on the rest of our shoulder workouts:
Side Lateral Dumbbell Raise – Exercise Guide
Front Dumbbell Raise – Exercise Guide
Seated Dumbbell Shoulder Press – Exercise Guide
References
Deltoid muscles: What are they, anatomy, Location & Function. Cleveland Clinic. (n.d.). Retrieved August 18, 2022, from https://my.clevelandclinic.org/health/body/21875-deltoid-muscles
Ferri, B. (2022, July 4). The anatomy of the deltoid muscle. Verywell Health. Retrieved August 18, 2022, from https://www.verywellhealth.com/deltoid-muscle-anatomy-4688693
INBA PNBA Will Be Offering First Ever Vegan Division at Natural Universe
The INBA PNBA will offer an exclusive category for vegans at 2022 Natural Universe.
The International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) will offer an exclusive category for vegans at Natural Universe in Tampa, FL, on September 3, 2022.
Michael Ferencsik, a devoted vegan and animal rights activist who competes in the PNBA Men’s Bodybuilding Grand Masters category, went to Instagram to express his gratitude. Ferencsik stated:
“I honestly could not have ever imagined a day that a category would be set aside for vegan athletes in one of the preeminent natural bodybuilding competitions in the world.
The @inbapnbaglobal_official INBA / PNBA NATURAL UNIVERSE has always held a special place in my competitive career.
It is the first international title that I won and have been blessed to win several times over the years.
I wanted to thank the INBA / PNBA for once again being a leader in the natural bodybuilding and fitness industry by offering yet another exclusive, a VEGAN DIVISION.”
You can see Michael Ferencsik’s full post below.
Veganism in Natural Bodybuilding
Michael Ferencsik isn’t the only vegan INBA PNBA athlete. 2021 Natural Olympia Classic Physique Masters champ Tamer Barakat is also an avid vegan. Of course, a vegan natural bodybuilder’s diet will look much different than other natural athletes who eat meat. But Ferencsik and Barakat prove that you can still build the physique of an elite natural bodybuilder without eating animal products.
Tamer Barakat’s diet is 90% plant-based foods and includes spinach, mushrooms, quinoa, and oatmeal. And Ferencsik lost 40 pounds from his vegan diet. Ferencsik says you can get all the protein, calcium, and omega-3 you need without meat, milk, or fish.
Veganism isn’t the first new category. The INBA PNBA added a new division earlier this year for women, Wellness, and they’ve continued to innovate the world of natural bodybuilding.
INBA PNBA Pioneers in Natural Bodybuilding
The INBA PNBA has been leading the way in the sport of natural bodybuilding. They are the most prominent league in natural bodybuilding, with competitors from over 60 countries. They also payout the most considerable cash and prizes and host the most significant natural bodybuilding event, Natural Olympia.
The INBA PNBA has been growing steadily since 1990, when Kenny Kakos, the American Bodybuilding Association (ABA) co-founder, aspired to create a natural bodybuilding organization for athletes who qualified for professional status. That’s when the PNBA came to life. Four years later, Kakos wanted to merge natural bodybuilding worldwide, birthing the INBA in 1994.
The INBA PNBA has continued to do everything it can to grow and give natural bodybuilders professional growth and recognition. One thing they’ve implemented is signing athletes to multi-media contracts with Generation Iron, Iron Man Magazine, and the INBA PNBA. And recently, three INBA PNBA athletes were selected to appear in an upcoming bodybuilding movie starring Kristen Stewart, Ed Davis, and Dave Franco, Love Lies Bleeding.
Follow us on Instagram, Facebook, and Twitter to stay up to date with the latest INBA PNBA news!
Golden Era Bodybuilding Legend Steve Davis: “Even the Mr. Olympias pose like sh*t” | The Mike O’Hearn Show
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Mike O’Hearn talks with iconic golden era bodybuilder Steve Davis about training lessons learned from over 50 years of experience and hindsight.
Steve Davis is a bodybuilding legend – best known for his legendary physique transformation. Davis went from a powerfully strong 285 pound weightlifter into a 200 pound champion bodybuilder. Training alongside the Golden Era greats such as Vince Gironda, Frank Zane, and Arnold Schwarzenegger – Davis is a wealth of history and knowledge for bodybuilding superfans. That’s why on this week’s episode of Generation Iron and Barbend’s The Mike O’Hearn Show, special guest Steve Davis reflects on 50 years of bodybuilding and the biggest lessons he’s learned.
To say Mike O’Hearn was excited for this week’s special guest is an understatement. Steve Davis is a bodybuilding legend from an era that inspired O’Hearn himself to become a bodybuilder. So being able to sit down with a living legend and pick his brain about all things weightlifting, nutrition, and fitness was a truly special opportunity.
The Golden Era of bodybuilding as a very different beast than the well worn systems and media in the sport we have today. Information on how to build up muscle was far less prevalent – and many of the Golden Era icons learned through trial and error – and of course pushing each other to new levels.
Steve Davis was one such bodybuilder. A man who started with a love of weightlifting and really didn’t know the “rules” of how to properly lift for bodybuilding. For example, he claims to have never done a deadlift during his prime bodybuilding years. He had no clue it was considered a “core requirement” of bodybuilding basics. Despite this, he became an aesthetic marvel and eventually became the Mr. World champion.
That’s why the most important aspect of this week’s episode was breaking down the bodybuilding tactics from Steve Davis’ era, what he learned to do different with decades of hindsight, and what things changed for the worse as information (and misinformation) became more prevalent int he sport. Let’s jump into it.
“Never did a deadlift in my life.”
– Steve Davis
Steve Davis wishes he trained less during his prime years of bodybuilding
During the conversation with Steve Davis, Mike O’Hearn asked a key question – if you could go back, what would you change about your bodybuilding strategy? Davis was quick to answer with a key lesson he’s learned throughout decades of weightlifting. Steve Davis wishes he trained less.
That might sound like a shocking statement. But as he breaks it down he reveals a vital strategy that should be listed to by all aspiring bodybuilders today.
Steve Davis explains how many Golden Era bodybuilders believed “more is better” when it came to bodybuilder. The more time you spend in the gym, the more results. The more steak you eat during the offseason, the more bulk and eventual muscle you could build. Davis himself would do 30 sets three times per week.
“It’s the idea to crush the muscle, feed the muscle, let it rest,” Steve Davis states in the conversation. But the problem was – the rest part was not being properly focused on. When you are trying to do too many sets and too many reps per day – there’s no way a night’s rest was enough time to recover. Davis believes that if he trained less, focused on heavier weight, and rested more – he would have been able to put on even more size and become more dangerous as a competitor.
Steve Davis describes bodybuilding like lighting a match. The most important thing is maintaining intensity – not how many sets you do. When you light a match – the most powerful moment is that first spark. You want to harness that spark instead of letting it burn slowly and have it fizzle out.
Reflecting on ways bodybuilding has changed for the worse
Steve Davis is truly appreciative at how much bodybuilding and fitness science has improved over the years. How much more mainstream it has become. And how much more information athletes can get today. It’s through those changes and his own personal experience that he learned how to train less to gain more.
However, he is also aware that some of these changes have led to negative shifts in the sport as well. Steve Davis and Mike O’Hearn touch on the fact that years of history, rules, and systems embedded into the sport might have led to close-minded thinking. Bodybuilders are too busy trying to lift “the right way” that they don’t listen to their body, push limits, or think outside the box.
For example, Mike O’Hearn points out how many online experts warn against lifting too heavy – due to risk of injuring joints that will hurt in later age. But O’Hearn believes that lifting heavy weight (with smart strategy) is key towards strengthening joints and ensuring you battle decay as you age. Medical professionals have even pointed out that weightlifting, not just cardio, is vital for over-the-hill individuals to prevent joint issues that might end you up in a walker at older age.
Steve Davis agrees, and is shocked to hear that certain heavy movements are seen as “dangerous” in modern society. He thinks that this way of thinking has led to less originality in bodybuilders and their physiques. You used to be able to look at a sillhouette and know exactly which bodybuilder you were staring at. Today, you wouldn’t be able to tell them apart.
Steve Davis also thinks this is true about posing. With less importance put on posing and no scoring round – most bodybuilders are encouraged to simply hit the mandatories and move on. Davis is shocked that even the best in the world – Mr. Olympia champions – have lackluster posing routines.
“Even the Mr. Olympias pose like shit.”
– Steve Davis
Wrap Up
Steve Davis wraps up the conversation by bringing up the myth of Milo. In the myth, Milo would cary a calf up a mountain every day. Each day, the calf would grow older and eventually larger in size. But he kept carrying the cow up every day. As the cow grew larger, so did Milo.
That, in essence, is true bodybuilding. It’s progressive training – and the key element that all bodybuilders should fall in love with if they want to truly live the lifestyle. Davis even spent his masters degree thesis on how progressive training can be used to improve the image of mentally abused children. While he never completed his masters program – it’s a core attitude he still believes in today.
You can watch Mike O’Hearn’s full conversation with Golden Era legend Steve Davis in our latest episode of The Mike O’Hearn Show above. Make sure to check out brand new episodes every Friday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Terrence Ruffin Shares Retirement Plans, Wants To Win Arnold Classic Three Times
Terrence Ruffin plans to defend his Arnold Classic title and win once again before taking a break from competition.
Terrence Ruffin has emerged as one of the top competitors in the Classic Physique division. At 29 years old, he is a two-time Arnold Classic champion and has finished as the runner-up at the Olympia. Recently, Ruffin did a Q&A on his Instagram story, answering some hard-hitting questions like when he plans to retire.
Ruffin was able to reach the pinnacle at the Arnold Classic in 2021, after finishing second to Alex Cambronero the year before. He has now won back-to-back titles in Columbus but has yet to lift the Sandow Trophy. Classic Physique star Chris Bumstead has completed the three-peat and will be looking for his fourth consecutive title.
Ruffin has defended his Arnold Classic title successfully on one occasion and plans to do it again. He recently shared that he wants to win the competition three times before taking a break from competition.
Terrence Ruffin Gives Timeline On Retirement
The Classic Physique division continues to grow in popularity, led by Bumstead and Ruffin, among others. This is not something that Ruffin is shying away from as he plans to compete at the biggest shows of the year once again.
During a session of answering questions on Instagram, Ruffin was asked if he plans on defending his title during the 2023 Arnold Classic.
“I want to win 3. So that’s the plan. That would be my last one though. Then I would love to commentate it.”
Of course, a common question around bodybuilders is when they plan to retire. The recent string of deaths in the sport have made competitors think about their status and monitor their health carefully. Terrence Ruffin is still a young athlete but that does not mean he is not thinking about the future.
Ruffin was asked how many years he has left to compete and he gave some insight on his plan.
“2-3 years then. Idk if I’ll be retired for good but I’ll definitely take some time off from competing.”
This means that Ruffin would be in his early 30s when he decides to step away from bodybuilding. It is unknown if he will follow through with this plan or if he will retire for good.
What we do know is that we can plan to see Terrence Ruffin on the Arnold Classic stage next year as he looks to win his third consecutive title.
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Jay Cutler And Milos Sarcev Discuss Michal Krizo, Draw Comparisons To Phil Heath
Jay Cutler and Milos Sarcev believe Michal Krizo has a chance to be something special.
Jay Cutler knows a thing or two about building an elite physique in bodybuilding. He continues to share different opinions about the current state of the sport. Recently, he ran into Michal Krizo in the gym and raved about his physique. Cutler and Milos Sarcev share the opinion of Krizo and drew some big-time comparisons during an interview.
Krizo made the jump from the IFBB Elite Pro League to the NPC in July. He was one of the biggest stars in the league and will now be able to compete to earn his Pro Card. Both Cutler and Sarcev have seen Krizo in-person since he made the switch and believe that he could make an immediate impact as a pro.
During an episode of Cutler Cast on YouTube, both Cutler and Sarcev had some incredible things to say about the future of Krizo.
Jay Cutler Compares Michal Krizo To Phil Heath
Between Jay Cutler and Phil Heath, there is a lot of experience and success on the Olympia stage. Cutler is a four-time champion and has an eye for talent. With Krizo, he drew some comparisons to the seven-time champion.
“When I told his trainer, I said, you don’t see the fibers like this anymore. When he did his side triceps, you’re going to see the shoulder fibers and all that. We haven’t seen a lot of that, but I compare Phil Heath when I say that because Phil just had the tie ins and the thinner skin,” Cutler said.
Jay Cutler saw Michal Krizo in-person at Gold’s Gym when he was making a video of a workout. He led the NPC bodybuilder through some bodybuilding poses and had plenty to say about his look. He believes he could upset some people if he was to make it to the Olympia stage.
Milos Sarcev was the first to make these claims. There is plenty of hype around Krizo and the renowned coach believes that there is a good reason.
“Krizo has some of the craziest arms you’ve ever seen in your life. The front double bicep is almost impossible to achieve. Round shoulders, round arms, very good legs, decent chest, good chest, we talked about it when he looked pumped, the chest looked good. I still think he can still build up a little bit more size,” Sarcev said.
The 2022 Olympia is already full of some elite talent and it will be interesting to see who could compete with two-time champion Big Ramy. This is not to say that Michal Krizo will immediately win the Olympia but he has a chance to jump into the top 10.
“We just saw two guys that have not hit the Olympia stage yet but can 100% be in the top ten if they show up in condition. Now that’s the big question mark. Can they show up looking like this. How many times have we seen guys that are Mr. Olympia in the gym and then they just don’t show up,” Cutler said.
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Is 165lb PNBA Brandon Lirio the Lightest Man to Lift the Legendary Húsafell Stone?
Image via Instagram @bgf_lirio
3x Natural Olympia champ Brandon Lirio may be the lightest natural athlete to lift the Húsafell Stone.
The Húsafell Stone is a stone weighing 186kg (410lb). And this behemoth weighing nearly half a ton is no easy feat to lift as you’d imagine. Especially for a natural athlete, not to mention one that stands 5’5″ and weighs 165 pounds. Well, the natural bodybuilder who fits these criteria and may be the lightest to lift this monumental stone is Professional Natural Bodybuilding Association (PNBA) athlete Brandon Lirio.
Brandon Lirio is a 3x Natural Olympia champion in the Classic Physique category. And he also has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA.
Is This 165lb Natural Bodybuilder the Lightest Man to Ever Lift the Húsafell Stone?
The Húsafell Stone is located in a sheep and goat pen in Húsafell, Iceland. This stone has felt the grips of many strongmen worldwide trying to lift it for over a century. Unfortunately, this rock is separated from a standard 400-pound barbell because it’s unbalanced, uneven, and compact, making it much more challenging to lift.
Lirio recently went on a quest with Iceland’s Strongest Man (Stefan Torfason) and Solvi Fannar (retired strongman and agent of Icelandic Strongmen, including Hapthór Björnsson) to attempt to lift the legendary Húsafell Stone. According to Liro, the men there to witness the lift said they’d never seen anyone Lirio’s size do it before. Brandon Liro stated:
“All of the people who witnessed the lift and the training for it in Iceland said I was the shortest and lightest person they have ever seen lift the stone at 165lbs.”
Whether Brandon Lirio was the lightest ever to lift the stone or not doesn’t take away the fact that it’s an awe-inspiring feat for someone of his stature. Lirio expressed:
“Traveling to Iceland to lift the Húsafell was an absolute dream of mine.”
Below are videos of Brandon Lirio’s entire weightlifting experience with Iceland’s Strongest Man at Thor’s Gym. Iceland is known for its bread of strong, gigantic men, and the training Brandon Lirio endured with Stefan Torfason was what you’d expect in the land of the Vikings. Lirio did a mix of the bag over the bar, log press, and circus dumbbell press movements.
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The video below is a complete in-depth capture of Brandon Lirio’s experience lifting the Húsafell Stone.
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What’s Next for Brandon Lirio?
Next, Brandon Lirio plans to film a food challenge of him eating triple the calories of “The Rock’s” cheat meal he posted recently. So stay tuned to Lirio’s YouTube channel. He plans to undertake this challenge soon. He also plans to upload his leg training to prepare for Natural Olympia in a couple of weeks.
And, of course, Brandon Lirio is eager to take back his thrown of the Natual Olympia Classic Physique division after Derek Joe won at 2021 Natural Olympia, leaving Lirio with a silver medal. Reclaiming the title won’t be an easy task, though. Derek Joe recently spoke with us about his recent physique update in preparation for Natural Universe held in Tampa, Florida, on September 3, 2022.
Follow us on Instagram, Facebook, and Twitter to stay tuned to Brandon Lirio’s next adventures!