Tag: Bodybuilding
Chris Bumstead Hits Raw Quad And Hamstring Workout That Will “Toast Your Legs”
Chris Bumstead continues to improve for the Olympia and recently attacked a leg day.
Chris Bumstead is preparing to potentially win his fourth consecutive Classic Physique Olympia title. He has been sharing different workouts and diet plans over the course of his preparation. This time, Bumstead shared a killer quad and hamstring workout to build more size.
Bumstead struggled with COVID-19 earlier in the year and recently hurt his lower back. He has been taking care of the injury with a chiropractor so he can get back to full strength in the gym. In order to have the muscles recover quickly, Bumstead has also been receiving Mesenchymal Stem Cell injections.
Chris Bumstead took to his YouTube page for viewers to see. In the video, he went into detail about his different movements.
Chris Bumstead: Full Quads and Hamstrings Workout
Walking backward on elliptical machine – Warmup
Lying leg curls and Hip Abduction machine
Leg Press on Cyber Squat Press Machine
Back Extensions
Leg Extensions and Sissy Squat
Standing and seated calf raises
Warmup on Elliptical
The reigning two-time Olympia champion knows just how to hit workouts in order to succeed on stage. This warmup came about because Chris Bumstead put stress on his knees while playing basketball. There were other options that Bumstead could have hit, like sled pulls, but he did not want to put more stress on his knees.
Lying leg curls and Hip Abduction machine
Once Bumstead got his legs warmed up, he began hitting different exercises to target the hamstrings and quads. It began with lying leg curls. This is an exercise to hit the hamstrings and calves. Bumstead stayed on this machine for two sets and hit the hip abduction machine for one.
“We used to always start with quads but I’m starting with some hamstrings now. It’s easier to warm up my knees that way. It’s harder than it is to curl.”
Leg Press on Cyber Squat Press Machine
Chris Bumstead moved onto leg presses but decided to do it in a different way. He used the cyber squat press machine, which will help target the quads while avoiding stress elsewhere. He explained why he opts for this machine at times when performing the exercise.
“I’m using the Squat press because it recreates the motion of the squat a little bit naturally. But obviously, it’s a leg press so a little less stress on the joints, lower back and everything.”
Back Extensions
Back extensions were next on the list once Bumstead worked his legs hard. This is a movement that works the lower back but also gives a great stretch in the hamstrings. Bumstead explained how he makes sure to activate the gluts and hamstrings during this exercise so he does not injure his lower back on the way up.
Leg Extension and Sissy Squat Machine
The final workout for quads and hamstrings is a superset. Chris Bumstead laid out the goal of this superset was “to make these that aren’t that hard, as hard as possible, and try not to die.”
Bumstead began with leg extensions before hitting 60 sissy squats with his body positioned on the machine where his feet were locked under the pads of the machine. Bumstead makes sure to pull his body down from his quads and use the glutes to push himself all the way up.
“This is one of those things too where when you get to the end of the prep, and you’re trying to build like detail to your legs and not just size – this will help make you crispy and detailed because you have to focus too much on the mind-muscle connection.”
[embedded content]
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Bikini Athlete Kat Vera Names 3 Exercises to Tone Your Glutes
3x Bikini champion Kat Vera lists the 3 exercises for toned glutes.
Glutes help give women a curvy physique, and a shapely, tone body is a big part of the judges scoring in the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) bikini division. PNBA bikini athlete Kat Vera named the three glute exercises you should do if you want to build strong and toned glutes. Recently Kat Vera posted these glutes movements and a demonstration of her doing them on Instagram. Vera’s post said:
“A must for a juicy glute day: hip thrusts, rdls, bulgarian split squats”
You can see Kat Vera’s Instagram post below.
Glute Exercises
The glute exercises Kat Vera suggests for toned glutes are hip thrusts, Romanian deadlifts, and split squats.
Hip Thrusts
Hip thrusts activate muscles in your hips, glutes, and quadriceps. This movement allows you to add resistance via machine, dumbbell, resistance band, and barbell. You’ll perform this movement with your back elevated on a surface and your legs in a bent-leg position to prepare for a hip extension.
Romanian Deadlifts
The Romanian deadlift (RDL) engages the muscles in your posterior chain–erector spinae, glutes, and hamstrings. The primary difference between this movement and barbell deadlifts is that barbell deadlifts are lifted from the floor, and RDL begins with dumbbells held in your hand at hip level. As a result, the RDL will engage more of your glutes and hamstrings compared to a barbell deadlift.
Split Squats
Splits squats are unilateral movements, meaning single-limb exercises. Since it’s a unilateral movement, you’ll activate your core more and challenge your balance, knee, and hip stability. In addition, single-leg movements will help correct muscular imbalances in your lower limbs. Split squats are an effective exercise for targeting your quads and glutes.
About Glutes
The glutes are the largest muscle in your body and are responsible for hip extension, internal rotation, and abduction of your hips. In addition, your glutes play an essential part in walking, running, and jumping. Therefore, a good strength training program will include exercises targeting your glutes.
Moreover, often, tight glutes lead to lower back pain. So aside from training your glutes through the correct exercises, it’s essential to stretch your glutes and foam roll them for mobility and to reduce lower back pain.
Glutes in Natural Bodybuilding
Of course, firm and toned glutes are essential in natural bodybuilding to rank well in competition. However, in some categories, your glutes will be more critical than others. For example, in the Men’s Physique class, competitors wear board shorts, so aesthetic glutes won’t be near as important as a shredded upper body. However, in the Bikini Divas class, women are wearing bikinis. Therefore, they need to have a degree of definition and toning in their glutes.
Furthermore, muscle mass in your glutes will help women look more shapely and give them an hourglass shape, with a small waist and wide hips. That’s because building your glutes will improve women’s waist-to-hip ratio.
Follow us on Instagram, Facebook, and Twitter for more tips from natural athletes!
PNBA Classic Physique Kevin Chapman’s Unbelievable Natural Bodybuilding Transformation
Image via Instagram @flexxrx
PNBA Classic Physique Kevin Chapman showcases an inspiring natural bodybuilding transformation.
Natural bodybuilding has seen many inspiring transformations, especially in the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. PNBA Classic Physique competitor Kevin Chapman showcased his natural bodybuilding transformation on social media.
You can view Kevin Chapman’s natural bodybuilding transformation below.
Kevin Chapman placed fourth at 2021 Natural Olympia in the Men’s Classic Physique Masters class (11th in the Men’s Classic Physique Open). And he plans to work to improve his physique for the future. In an Instagram post on November 15, 2021, after Natural Olympia, Chatman expressed:
“Thank you to everyone who supported me on this year’s road to the #NaturalOlympia2021 Goal was top 5 came in 4th!!!!
To my wife -You started me on this journey and showed what’s possible when you choose change over the status quo! Now we aim for that #1 spot together!!
And a huge thank you to everyone else children & grandchildren!! (Yes I’m a Grandpa)
@inbapnbaglobal_official what a show!! What a great organization to compete in!!!
@michaelpucci_ #teamunique the man with the master plan— best Natty Coach hands down!!
@genethebarber81 besides providing the sickest fade on the planet— I appreciate the encouragement and conversations that always keeps me thinking outside the box
@tanningbyshawnjohn making sure all of our hard work gets showed off properly on stage!! I appreciate you and your team!!
We’re not done yet Fam training starts now to improve entire physique to bring something truly special to the stage in the near future— stay tuned you don’t want to miss this!!!”
INBA PNBA Training
The INBA PNBA allows athletes to build their most excellent potential physique without using drugs. And compete on the most significant natural bodybuilding stage with the biggest names in a supportive and friendly environment.
To build this elite natural physique and share a stage with natural bodybuilding greats like Chad Martin and Philip Ricardo Jr., natural bodybuilders train intensively with a lot of volume and a strict nutrition plan. Contest prepping is even more rigorous since it’s the weeks before a show. Natural athletes have reported sleep disturbances, hormone imbalances, and fatigue during this crunch time.
That said, many natural bodybuilders’ training and nutrition are healthy most of their career since they spend ample time bulking during the off-season. And even take years off from competing to focus on growing their physique. Moreover, since they’re natural, they don’t do as much volume as steroid users. Natural athletes need to give their bodies more time to recover between workouts. For example, Ben Howard only trains three days a week.
Natural bodybuilding has allowed longevity for natural athletes who want to have their physique in peak conditioning and compete indefinitely. For instance, Chad Martin and Philip Ricardo Jr. have competed in natural bodybuilding competitions for decades. And still have a fantastic physique past middle age.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!
PNBA Classic Physique Kevin Chatman’s Unbelievable Natural Bodybuilding Transformation
Image via Instagram @flexxrx
PNBA Classic Physique Kevin Chatman showcases an inspiring natural bodybuilding transformation.
Natural bodybuilding has seen many inspiring transformations, especially in the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. PNBA Classic Physique competitor Kevin Chatman showcased his natural bodybuilding transformation on social media.
You can view Kevin Chatman’s natural bodybuilding transformation below.
Kevin Chatman placed fourth at 2021 Natural Olympia in the Men’s Classic Physique Masters class (11th in the Men’s Classic Physique Open). And he plans to work to improve his physique for the future. In an Instagram post on November 15, 2021, after Natural Olympia, Chatman expressed:
“Thank you to everyone who supported me on this year’s road to the #NaturalOlympia2021 Goal was top 5 came in 4th!!!!
To my wife -You started me on this journey and showed what’s possible when you choose change over the status quo! Now we aim for that #1 spot together!!
And a huge thank you to everyone else children & grandchildren!! (Yes I’m a Grandpa)
@inbapnbaglobal_official what a show!! What a great organization to compete in!!!
@michaelpucci_ #teamunique the man with the master plan— best Natty Coach hands down!!
@genethebarber81 besides providing the sickest fade on the planet— I appreciate the encouragement and conversations that always keeps me thinking outside the box
@tanningbyshawnjohn making sure all of our hard work gets showed off properly on stage!! I appreciate you and your team!!
We’re not done yet Fam training starts now to improve entire physique to bring something truly special to the stage in the near future— stay tuned you don’t want to miss this!!!”
INBA PNBA Training
The INBA PNBA allows athletes to build their most excellent potential physique without using drugs. And compete on the most significant natural bodybuilding stage with the biggest names in a supportive and friendly environment.
To build this elite natural physique and share a stage with natural bodybuilding greats like Chad Martin and Philip Ricardo Jr., natural bodybuilders train intensively with a lot of volume and a strict nutrition plan. Contest prepping is even more rigorous since it’s the weeks before a show. Natural athletes have reported sleep disturbances, hormone imbalances, and fatigue during this crunch time.
That said, many natural bodybuilders’ training and nutrition are healthy most of their career since they spend ample time bulking during the off-season. And even take years off from competing to focus on growing their physique. Moreover, since they’re natural, they don’t do as much volume as steroid users. Natural athletes need to give their bodies more time to recover between workouts. For example, Ben Howard only trains three days a week.
Natural bodybuilding has allowed longevity for natural athletes who want to have their physique in peak conditioning and compete indefinitely. For instance, Chad Martin and Philip Ricardo Jr. have competed in natural bodybuilding competitions for decades. And still have a fantastic physique past middle age.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding inspiration!
Pendlay Row: How to and Exercise Guide
A full guide on how to properly execute the Pendlay Row to achieve optimal back gains
There are all sorts of rows you can be doing; dumbbell, T-bar, machines; but are you incorporating the Pendlay row into your back workouts? The Pendlay row is a movement crafted by the late Olympic Weightlifting Coach, Glenn Pendlay, to help in pulling movements. Conducted in a very similar fashion to the barbell row, the Pendlay row aids in back gains for both muscular size and strength.
This guide will be covering how to do the Pendlay Row, the benefits, alternatives, Dos and Don’ts, and suggestions.
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
How to Do The Pendlay Row
Form is more important than weight, words to live by. It is also an accessory movement, and you want to nail the proper form before going heavy. Proper form helps contribute to better results, such as strength, size, and hypertrophy.
Step 1: Setting up
The barbell should be on the floor, and grip should be approximately shoulder width apart with the hips setup like you are about to deadlift.
Step 2: Pull
Brace your core, and in a controlled manner, pull the barbell to the base of your chest, but do not allow your shoulders or hips to come forward.
Step 3: Do it Again
Return the bar all the way to the floor with control, reset, then repeat the movement for the desired amount of repetitions.
Check out this video from Jeff Nippard if needed:
[embedded content]
What are the Benefits of the Pendlay Row?
Muscular Development
Transfer to Other Lifts
Pulling Power
The Pendlay Row has plenty of benefits in both muscular development, improving performance in other lifts, as well as developing both strength and power.
Muscular Development
The Pendlay Row forces the lifter to use strict form and a full range of motion, focusing mainly on the lats and rhomboids. Combine that with proper loading, maintained tension throughout the movement, and some decent volume, muscle hypertrophy will improve as you stay consistent and practice the movement.
Transfer to Other Lifts
The Pendlay Row is something that helps the development of all pulling exercises, as well as a few others. Being that the lifter is bracing their back and core with this movement, it can be transferred over to movements such as the big three compounds: squat, bench, and deadlift. It transfers to compound lifts where the stress on the back will be greater as the lifter is adding more weight or has a technique that involves more activation from the back.
Pulling Power
The Pendlay Row also contributes massively to overall pulling power. The movement comes from a dead stop and contributes massively to concentric strength. The strength and power here can be transferred to becoming stronger in other pulling movements such as the snatch, clean and jerk, and deadlift.
The Pendlay Row also improves grip strength, which can be applied to lifts as simple as bicep curls or even farmer carries.
Sets and Reps
The Pendlay Row is considered both a compound and an accessory movement, so just how heavy should you go? How many sets should you do? How many reps? Well, this all depends on what your personal goals are.
Strength: For strength gains, 3-4 sets of 1-5 with relatively heavy weight (but not heavy to the point where form is sacrificed)
Size and Hypertrophy: For the goal of gaining more muscle mass and definition, 4-5 sets with the rep ranges of 6-12 are ideal with moderate weight.
Endurance: Endurance athletes should be aiming for 3-4 sets of 12+ with light weight.
Tip: The lifter can increase weight throughout the exercise, but not to the point of compromising form!
Rep ranges may vary depending on the exercise as well as the goals of the lifter. Check out this video from Gravity Transformation for more on rep ranges.
[embedded content]
What to Avoid
Unlike a barbell row, the Pendlay row does not give the lifter that momentum to help complete each rep. There are a lot of things you could do when performing the Pendlay Row that could hinder performance or the desired results.
Poor Form
Form can easily be compromised with the Pendlay Row, specifically the angle of the back. Maintain the hip hinge throughout the movement, pulling mostly with your arms and shoulders, without jerking your back up just to achieve a completed rep.
Elbow flare is also another way that form can be compromised which in turn does not deliver the best results because this can lead to more activation of the rear deltoids rather than the lats and middle back. Elbows do not completely need to be tucked to your side, but you certainly do not want to chicken wing your arms; this will put more of the stress and tension on shoulders and arms rather than the lats.
To keep yourself in check, use cues to guide yourself throughout the lift. Remind yourself to pull the bar to your hips, keep your elbows close, etc.
Too Much Weight
Just about everyone loves to lift heavy, no doubt about it. However, going too heavy can lead to not only poor form, but also injuries, something that may affect your progress moving forward. Go lighter, nail that form, get that good contraction, and grow! As your technique improves, the strength will come along with it.
Pendlay Row Alternatives
Maybe you have not been fully convinced of throwing the Pendlay Row into your programming, and that’s okay. There are a couple of great alternatives that are similar movements which provide similar benefits.
The Barbell Row
Classic, iconic, infamous. Three words to describe the movement, also known as the bent-over barbell row. The simple yet effective movement has been a staple in back workouts across the globe since the dawn of time. Maybe not that long, but it has been around for a while.
The barbell row can be done with overhand or underhand grip and is performed almost exactly the same as the Pendlay Row, but you do not rest the weight on the floor after each repetition. This in turn puts more stress on the lower back as well as the hamstrings when compared to the Pendlay row, where the bar would be going to a dead stop after each repetition.
Form Tip: Because the bent-over barbell row puts more stress on the lower back, the lifter should consider using less weight and hitting higher repetitions (better for muscular development and hypertrophy).
The Seal Row
The seal row is something that completely removes stress on the lower back and hamstrings from the equation, but still provides great back gains for both size and strength wise.
In this movement, the lifter will be laying face down on a bench with the barbell underneath the bench. From there they will pull the weight to their chest, which would essentially be the underside of the bench. This can be done on a flat bench, or an incline bench where the lifter will set up the same way but drag the bar along the metal piece that props the bench up into its incline position. Both variations can help grow that extra thick and strong back.
Form Tip: When performing a seal row on a flat bench use smaller plates to get a better range of motion. If smaller plates are not available, you can also elevate the bench on small boxes.
Frequently Asked Questions (FAQs)
Congratulations, you made it all the way to the end of the article! Now it’s time for the questions that need to be answered.
How can I Improve My Form?
Should I use the Pendlay Row?
Do I Need to use a Barbell?
Let’s take some time and answer these questions!
How can I Improve My Form?
One of the biggest things to improve form is by using cues. Cues are specific actions you tell yourself to reinforce your technique during a lift. They remind the individual of key points needed to complete the lift or weak points to focus on.
For example, when performing the Pendlay Row the lifter can remind themself:
To dig their feet in – for lifters that are using their legs for momentum and doing almost a Romanian deadlift.
Pull the bar to their hips – for lifters that are not completing a full range of motion to help them squeeze at the top of the lift.
Keep the elbows tight – for lifters that might be flaring their elbows and have trouble engaging their lats.
Should I use the Pendlay Row?
Yes. Do not be afraid to program these into your workouts! The Pendlay Row is beneficial for muscle building and strength as a whole. This does not just pertain to people who compete in things such as weightlifting or powerlifting! This is a great exercise for bodybuilders, crossfitters, or recreational gym-goers that want to improve their overall core and back.
Do I Need to Use a Barbell?
A barbell is only one way to perform the exercise! Yes, originally the Pendlay Row was created using just a barbell. However, you can absolutely complete a Pendlay Row with dumbbells or even kettlebells.
References
Brennan, Dan (2021). “The Difference Between Strength Training and Hypertrophy Training”. (Source)
Healthline (2018). “All You Need to Know about Concentric Muscle Contractions”. (Source)
Hosford, Beverly (2015). “4 Critical Exercise Technique Cues”. (Source)
Personal Touch Fitness (2019). “Muscular Endurance”. (Source)
Jay Cutler Thinks “Big Is Out,” Prefers Lean Diet: ‘They Want To Be A Lot Leaner’
Jay Cutler had plenty of insight on the new diets that are being used to remain lean.
Jay Cutler rose to the top of bodybuilding during the 2000s after years of building that championship physique. The four-time Olympia champion has been vocal about all things bodybuilding since retiring from action. This includes diet plans that athletes, in and out of bodybuilding, have been adhering to.
Cutler broke the eight-year streak of Olympia victories for Ronnie Coleman in 2006. This was the first of two back-to-back reigns for Cutler, having also won in 2007 and again in 2009-2010. Cutler had an incredible work ethic on stage and dedication to his diet.
During his career, Cutler used to eat upwards of 140 egg whites per day. This is an example of the wild diets he used to follow in order to keep his physique at the highest level. Now, he continues to help others when putting together what might work for them.
“The biggest question I get is overcoming challenges, setting goals, how to prioritize, how to stay motivated because they want to build muscle and they want to lose body fat at the same time, can you do this? Yes.
“Everyone’s body is different so it’s hard for someone to coach someone exactly because they have their own ways.”
Jay Cutler Shared Honest Opinion On Bulking vs. Lean Bulk
Jay Cutler broke down some different diet ideas on a recent episode of Jay Walking. Today, Cutler believes that being lean is the preferred look.
“I think it’s better now in today’s society, they want to be a lot leaner. They’re scared to be bigger. I think big is kind of out. I’m not sure what you think. I don’t know if it’s in, because Open is still the king. Open is still the king. It’s just that the road to get there is much longer. I don’t know if it’s harder.”
“Back in my early era with bodybuilding, everyone wanted to get bigger. Bigger was like… I think people still want to get bigger somewhat, but people were always trying to get bigger.”
Jay Cutler explains how all bodies are different, which means that diets have to be put together in different ways. There is no specific way to explain to someone how to diet.
“The requests that come in are crazy, the weight challenges for people. It just sucks because the education is just not there for the younger generation. Like, okay this is how you should eat.”
[embedded content]
Plans Are Different Depending On The Person
Jay Cutler continues to discuss goals that are popular nowadays. Whether it is bulking or curing down, it is important to understand what your plan is when putting together a diet plan.
“What’s the goal though? Is it bulking or is it getting lean? I mean, everyone’s goal is different.”
“I’m suggesting right now, go chase the lean physique. If I was to train someone, and they were bulky, I hate that word bulky but if they had a little more body fat, I would tone them down more before I really started feeding them a lot of calories.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: The Very Real Dangers Of “Blasting And Cruising” With Steroids
[embedded content]
Jerry Brainum explains why you should never follow a “blasting and cruising” steroid regimen due to very serious health concerns.
Last week, Arnold Schwarzenegger restated his worry about the abuse of steroids in modern bodybuilding. Jerry Brainum agrees – and he believes the most dangerous aspect is in an increasingly popular new steroid regimen that pushes the boundaries into serious health consequences. Brainum is referring specifically to “blasting and cruising” – a steroid regimen that avoids cycles all together and instead keeps you on some form of steroid non stop. In our latest episode of Straight Facts, Jerry Brainum breaks down the very serious dangers of blasting and cruising – and warns that bodybuilders avoid it entirely.
It’s no secret that steroids are used in bodybuilding. While the pros avoid directly commenting on use – it’s an unspoken understanding in the industry for fans and athletes alike. Typically, a bodybuilder will go on a steroid cycle. This involves taking steroids for a set period of time and then coming off the steroids. Then repeat. It’s a literal cycle.
When a bodybuilder is “off cycle” – they go into post-cycle therapy. Over time, a bodybuilder is unable to naturally product testosterone after a cycle. Post-cycle therapy is a series of supplements that helps kick start that natural testosterone production.
Blasting and cruising abandons the cycle entirely and keeps a bodybuilder on some form of steroids throughout the entire year. Jerry Brainum has noticed that this is a more modern technique that was rarely done in previous eras fo the sport. It’s also a technique that has extremely dangerous consequences. Let’s jump into it.
What Is Blasting And Cruising?
Blasting and cruising is an alternate technique of steroid use in bodybuilding. It foregoes the typical cycle in favor of a new one that keeps the individual on steroids throughout the entire year. Instead of a typical on and off steroid cycle – this new cycle is blasting and then cruising.
Blasting is when you go on a typical normal heavy steroid regimen. This is very similar to a traditional cycle. However, instead of going off cycle after – the bodybuilder will “cruise” which is to switch into a low dose steroid regimen. After the cruising period, the bodybuilder goes back to blasting. Lather. Rinse. Repeat.
Why is Blasting And Cruising Dangerous?
Blasting and cruising keeps a bodybuilder on some dosage of steroids all year. This prevents the body from having a break from these powerful drugs and repairing the potential damage caused by them.
Jerry Brainum explains that during a traditional cycle, the body processes steroids via the liver. Of time, this can lead to inflammation and even damager to the liver. Typically, when a bodybuilder goes off the cycle, the liver is able to slowly repair any of that damage. It should be noted that in rare instances, this damage cannot be undone. This all comes down to genetics – but majority of individuals do recover.
Compare this to blasting and cruising. By never coming off steroids, the repair of the liver never happens. While the cruising period is a relatively safe dose of steroids (typically somewhere around 100mg), staying on the drug non-stop has slow long term consequences.
The liver never repairs. Instead, it continues to slowly become inflamed and damaged. Eventually, this turns into liver disease. Once a person reaches the point of liver disease, this cannot be undone. It can lead to severe complications and even death.
A Note About Steroids And Cardiovascular Health
It should be noted that while a typical cycle often allows the liver to repair and recover – there are still other serious side effects and health risks to taking steroids recreationally. Even if a person does not blast and cruise – a typical steroid cycle can lead to long term heart complications and cardiovascular disease.
In addition to this – long term steroid use can lead to a permanent inability for the body to natural produce testosterone. This requires a lifetime on testosterone replacement therapy (or TRT). If this is not done, an individual will suffer many consequences. Not particularly fatal – but life changing.
This is all to say that a traditional steroid cycle is not a 100% safe alternative to blasting and cruising. However, science proves that the blasting and cruising method is far more dangerous and leads to far quicker and more guaranteed health risks.
Wrap Up
The bodybuilding community have been debating about the rise of steroid abuse for years now. With many deaths plaguing the sport, fans, athletes, and industry professionals are worried that drug use has gone too far. The abuse has reached a fever pitch – and serious consequences will continue to follow.
This is why Jerry Brainum wanted to break down the blast and cruise steroid technique. It is simply one aspect of how far drug abuse has been pushed in the sport compared to older generations. It’s a warning and hopefully a wake up call for young athletes to consider their health before diving into these risky trending regimens.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. Make sure to check out new episodes every Wednesday only on the Generation Iron Fitness Network. Or wherever podcasts are downloaded.
Kamal Elgargni Believes Competitors Should Earn Qualification To Olympia, Says Derek Lunsford “Needs More Time”
Kamal Elgargni recently discussed the 2022 Tampa Pro and Derek Lunsford’s potential move to Men’s Open.
Kamal Elgargni is preparing to make his debut in Men’s Open after being a champion in the 212 division. He will not be the last to do so as Derek Lunsford might be preparing to do the same thing in the coming years. This is a topic that Elgargni discussed during a recent interview.
Elgargni was crowned the 2019 Olympia 212 champion, finishing ahead of Lunsford. Now, he is making the move to Men’s Open while Lunsford is the reigning 212 champion. He returned in 2020 to defend his title but fell to Shaun Clarida. He has been training with some of the mass monsters, such as Nick Walker, in Men’s Open preparing to take the stage.
Elgargni shared his plans to compete in both the 2022 Tampa Pro and Texas Pro in the upcoming weeks. In a recent interview with Muscular Development Magazine, Elgargni discussed his prep, along with Lunsford’s potential move to Men’s Open.
Kamal Elgargni Believes Derek Lunsford Needs More Time
Kamal Elgargni knows a thing or two about the Olympia process and Derek Lunsford as a competitor. They have had some battles on stage in the past. Elgargni was honest about his opinion and believes that competitors should have to earn their way to the biggest stage in the sport.
“Well, to be honest, for him, if he gets the invite, I think everybody should earn their win and their qualification but there is some circumstances or there is sometimes you need some special invites if, if as we see, come on Ron. We’ve seen lately with heavyweights We haven’t seen much quality there.”
[embedded content]
Kamal Elgargni is qualified for life to compete in the 212 division because he is a former champion. Also, the top finishers from the previous show automatically qualify for next year’s show. Other than that, athletes have to win a show to qualify or earn enough points in the standings to gain access to the Olympia.
Elgargni continued to explain how Lunsford has the ability and look to compete in Men’s Open but might not be ready just yet. He believes that the 212 champion needs more time to polish his physique and make improvements.
“When Derek did Pittsburgh, that guest pose, he fits up really well as you see with social media going crazy and he deserves it. He will be, he’s got all the tools to be a Mr. Olympia. He’s good, but I think he needs more time. To give him an invitation, that’s, I look at that more business-wise.”
Kamal Elgargni is preparing to step on stage in two major shows this season. If he is able to win one, he will have a chance to battle some of the best competitors in the world. As for Lunsford, Elgargni views this as a business decision.
“What’s Derek going to make? What’s Derek going to do? I think it’s too early to give it to him because he’s won only one time in Mr. Olympia in the 212.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Evet Markarian Shares Vital Tips for Bikini Bodybuilding
PNBA Evet Markarian shares critical ab exercises and nutrition tips for the INBA PNBA Bikini category.
Visible athletic abs are essential to the judging criteria in the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Bikini Divas class. And, of course, your nutrition is essential for every natural bodybuilding division. Professional Natural Bodybuilding Association (PNBA) athlete Evet Markarian is a bikini competitor, and she explains ab exercises and nutrition tips to help sculpt your physique for the bikini division.
According to Evet Markarian’s Instagram profile, she’s a 2021 Natural Olympia gold medal winner in the Bikini, Bikini Angels, and Sport Model categories. And she shared a post on February 7th, 2022, that she received her PNBA pro card.
Bikini Bodybuilding Ab Exercises and Benefits
Evet Markarian makes planks and hanging leg raises staples in her abdominal training plan. On Instagram, she laid out the benefits of each ab exercise.
Planks
Evet Markarian said:
“Planks are a simple and power-packed total body exercise that can help you build strength in your lower and upper body, engage your core, and strengthen your ability to brace your abdominals while activating other related muscles, such as your glutes, hamstrings and lower back. Planking improves your body posture as well. Even doing just one minute of planks each day can help you achieve amazing results over time.”
Hanging Leg Raises
Evet Markarian stated:
“Are hanging leg raises effective?
Yes! Hanging leg raises primarily work the abdominals and hip flexors, and are a great addition to any fitness routine for overall core strength, spine health, and mobility.
Start by hanging on a bar, keeping your body straight, and then lift your legs parallel to the ground while keeping them straight (4 x 12/15).”
Nutrients for Fitness
Evet Markarian also dove into the importance of including proper nutrition in your diet. Markarian said:
“Why are nutrients important for fitness?
They give your body the energy it needs to do the job you want, even if you are trying to lose weight. Insufficient nutrition can reduce muscle mass, lower bone density, and cause fatigue. This puts you at risk of injury and illness, increases recovery time, causes hormonal problems, and, for women, menstrual issues.
You need quality carbs, lean protein, heart-healthy fats, and fluids for exercise.”
Bikini Bodybuilding Division
There are a few different INBA PNBA bikini divisions, including Bikini Divas, Bikini Angels, and Biknin Mamas.
Ab definition is essential in the Bikini Divas division but not necessarily in the Bikini Angels class. Bikini Divas athletes should exhibit a slight degree of definition. But Bikini Angels competitors are scored primarily on their presentation and personality.
Therefore, INBA PNBA athletes must train depending on the division they’re competing in since each division will require individual criteria for judges scoring. For example, Men’s Physique Natural Olympia champ William Long says that legs aren’t going to play a big part in the Men’s Physique division since board shorts are worn.
Follow us on Instagram, Facebook, and Twitter for more fitness tips from INBA PNBA athletes!
Bodybuilding Veteran Lee Labrada Shows Off Shredded Quads At “62 Years Young”
Bodybuilding legend Lee Labrada continues to hit the gym hard in retirement.
Lee Labrada has a long history of competing against some of the elite bodybuilders of all-time. He enjoyed a high-level physique of his own with strong conditioning over the course of his career. Now, Labrada continues to crush workouts in the gym during retirement.
Labrada saw a long career of battles with Olympia champions such as Lee Haney and Dorian Yates. Once his time on stage was done, Labrada became CEO of “Labrada Nutrition” and helps others become the best version of themselves. He has found ways to keep his physique in tact and showed it off in a recent workout video.
Labrada took to Instagram to share a video during a quad workout where his legs are looking extremely shredded.
“62 years young and I keep on climbing, by the grace of God. Working out revitalizes next. I love the energy in the gym. Every day is a new day, an opportunity to get better. Win the day! @hunterlabrada I hope you enjoy the new song Keep on Climbing from my band’s new release, listen to it on Spotify.”
Lee Labrada has been training some top competitors as of late. This includes Terrence Ruffin when the two were seen hitting some different poses. During his time on stage, Labrada was known for his incredible routines. Of course, Labrada is the father of Men’s Open star Hunter Labrada.
Over the last year, Hunter Labrada has turned into one of the best bodybuilders in Men’s Open. He finished fourth at the 2021 Olympia after a victory at the Chicago Pro. This year, he will look to take the next step into the top three or even higher. Lee Labrada believes that his son is destined to win an Olympia title over the course of his career.
With all of the dangers in bodybuilding recently, Lee Labrada has been working to find ways to improve the sport and physiques with diets and workout plans. He is a time example that the work is paying off as he continues to maintain a championship-level physique.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.