Tag: Bodybuilding
Valdir “Synthol” Segato Dies At Age 55
Brazilian “bodybuilder” Valdir Segato, more commonly known as Valdir Synthol, has passed away at 55 years old.
Brazilian synthol user Valdir Segato has passed away at age 55, according to initial reports from Brazilian news outlet UOL News. Better known on social media as Valdir Synthol, the man was an aspiring bodybuilder who used extremely large doses of site injection oils to transform his physique into a shockingly bulbous physique of fake muscle. The news comes after various reports that medical professionals warned Segato that his synthol use could lead to limb amputation and serious health risks.
UOL News reports that family directly confirmed Valdir Segato passed away on Tuesday, July 26, 2022. Tragically, this was also the same date as his 55th birthday. The cause of death has not yet been revealed. Family indicated that Segato felt sick at his home and eventually called emergency services. He was rushed to the hospital and shortly after passed away.
Valdir Segato’s physique gained attention over social media in recent years due to the shocking and deformed nature of his fake muscles. As of this writing, he had 1.7 million followers on his TikTok. Segato claimed to have been inspired by bodybuilders Arnold Schwarzenegger and Lou Ferrigno in his journey to transform his physique.
Beyond his internet fame, Segato has also been seen as controversial in the bodybuilding community for giving the sport negative attention – and not representative of the true nature of bodybuilding.
Valdir Segato was also featured in the Generation Iron Network feature documentary, Bigorexia. The film followed a variety of individuals who suffer from muscle dysmorphia – a need to gain extremely large muscle mass for aesthetic purposes. You can see Segato featured in the trailer below:
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Valdir Segato was one of many labeled “synthol freaks” who use site injection oils to shape their muscles. While there has been some rumor of slight use among actual competitive bodybuilders, Segato abused synthol so much as to fully distort his body in an inhuman way.
Unlike steroids, synthol does not actually help with muscle protein synthesis or muscle recovery. The oil solidifies under the skin as a sort of body modification. In large amounts, site injection oils like synthol can cause serious health risks.
Generation Iron previously sat down with Dr. Thomas O’Connor, also known as the Anabolic Doc, to discus the grim medical truth behind synthol use and abuse. You can watch it below:
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While there is no confirmation that Valdir Segato’s synthol use was directly related to his passing, Segato was repeatedly warned by doctors to stop using.
After being told to stop using synthol by his doctor, Segato insisted that he would still potentially use the site injection oil in the future. Despite having “doubled his biceps” he still wanted to be bigger.
“The doctors tell me to stop it, the advice they give me is to stop using. But it’s my decision to use it because I want to, because I like to.”
– Valdir Segato
This story is still developing and will be updated as more information becomes available. Generation Iron sends condolences to friends and family of Valdir Segato during this difficult time. For more bodybuilding and fitness news, stay tuned to the Generation Iron Fitness Network.
PNBA Michael Ferencsik Compares Lifestyle Changes Vs. TRT For Raising Testosterone
Image via Instagram @michael_ferencsik
PNBA Michael Ferencsik compares lifestyle changes vs. TRT for raising your testosterone as it naturally declines with age.
Testosterone is a critical hormone that helps you build muscle mass. But there’s no denying that your testosterone levels will naturally decline as you age. Although, there are different routes you can take to keep your testosterone in normal ranges at every age decade of life. Professional Natural Bodybuilding Association (PNBA) Michael Ferencsik gives his views on testosterone replacement therapy (TRT) vs. lifestyle changes for increasing your testosterone as you age.
Michael Ferencsik has been a PNBA athlete for 20 years and is in the PNBA Hall of Fame. Nowadays, he competes in the PNBA Men’s Bodybuilding Grand Masters category. He’s also a vegan and animal rights activist. Ferencsik recently shared his opinion on his stance on TRT or lifestyle changes for boosting your testosterone. Ferencsik said:
“As men get older, their testosterone levels MAY decline about 1 percent per year after age 30
So many of our clients are on TRT these days. At the age of 60, 70 or 80 yrs old. Their physicians have convinced them that it’s necessary and that it’s the fountain of youth.
Don’t get me wrong, I’m a big believer in the benefits of TRT but I’m a much bigger advocate for changing your lifestyle before committing to some pharmaceutical enhancement that you might not even need.”
PNBA Michael Ferencsik’s Stance on TRT
Michael Ferencsik isn’t against TRT for increasing your testosterone levels. He admits that as you age, your testosterone will decline – by 1% every year after 30. But he also says TRT won’t do much good for you if you don’t make lifestyle changes.
And Ferencsik believes that lifestyle changes are all many middle age men need to naturally get their T levels in a normal range, which he claims is between 280-1,100 ng/dL for men and 15-70 ng/dL for women.
Ferencsik believes that TRT can benefit some people, especially women (since he says balancing estrogen, progesterone, thyroid, and testosterone is challenging). Although he points out that as a natural bodybuilder, he doesn’t believe TRT has a place in natural bodybuilding competitions.
You can see his complete statement on the topic below.
How to Boost Testosterone Naturally
As Ferencsik stated, testosterone is a sex hormone responsible for many body roles, including regulating your libido, bone mass, muscle mass, and strength. And there are many ways you can boost testosterone naturally.
Your diet, exercise regimen, and lifestyle all play a massive role in your testosterone production. Limiting processed foods and eating a balanced diet of protein, carbs, and fats from whole foods will do wonders for increasing your testosterone. Also, strength training a few times a week and getting enough sleep will boost testosterone naturally.
Also, supplementing with vitamin D or getting enough sunlight can naturally increase your testosterone. Moreover, Ashwagandha is a natural herb that may increase your testosterone levels too.
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CT Fletcher: Today’s Generation Is “Screaming To The World” That They Are “A F**king Pussy” | The Mike O’Hearn Show
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Episode 9: Mike O’Hearn Talks with CT Fletcher about the difference between passion and motivation.
CT Fletcher is known as one of the most motivational people on the planet. His massive personality and epic lifts have turned him into an icon within the weightlifting and bodybuilding world. So much so that an entire documentary film dedicated to his life story was released in 2016 titled – CT Fletcher: My Magnificent Obsession. It was so motivating that Dwayne “The Rock” Johnson tweeted about the film urging all of his followers to watch it. In this week’s episode of Generation Iron and Barbend’s The Mike O’Hearn Show, Mike connects with CT Fletcher to talk about passion, motivation, and a key trait that is lacking in the modern generation of aspiring lifters.
Mike O’Hearn and CT Fletcher have one key thing in common – they are both relatively older lifters who pride themselves on their immense strength and ability despite being “over the hill.” They are living proof that with dedication and consistency, you can lift more than a young person even well into your 50s and beyond.
That core value is split into different approaches between the two of them. Mike O’Hearn is more clean cut and lets the work speak for him. CT Fletcher is a foul-mouthed aggressive personality who enhances his actions with truly poetic and motivating speeches. That’s why O’Hearn was excited to have Fletcher onto the podcast this week so they can wax philosophically about the nature of intensity at the core of their personalities. Let’s jump into it.
Passion vs Motivation
It’s often been said that CT Fletcher is one of the most motivational men on the planet. His epic lifts combined with his powerful monologues have led to viral videos. This popularity later led to Fletcher becoming a public speaker to motivate the youth. But motivation has its limits. And Mike O’Hearn pointed out to Fletcher that there is a big difference between motivation and passion.
CT Fletcher understands that too. He describes motivation as being an external source that encourages you to complete a task. Whether that’s lifting weights, sticking to your diet, or something completely unrelated to fitness. Passion is something that comes from within. It’s an inherent desire to complete a task and surpass your own goals.
Motivation, as CT Fletcher describes it, is only temporary. It can only take you so far. Passion burns uncontrollably within you. It’s an evergreen personality trait that will drive you towards greatness.
Mike O’Hearn asks if motivation can be used to teach someone to become passionate. CT Fletcher believes so. The reason he dedicates himself to motivating others is the hope that he can “unlock” a passion within someone. Motivation is a sort of gateway into a deeper dedication.
Ultimately, passion is doing something for yourself. If you’re competing for a reward or money – that’s not passion. That’s motivation. And just as described earlier, it’s limiting and will prevent you from becoming the next elite superstar.
CT Fletcher explains that he grew up poor – but he was happy. He never wanted to be rich or needed a reward. The lifting was something he could do in his means and he was happy. When the money came later – it was a fantastic reward – but he would still do it free to this day if he had to.
“Not giving a fuck is one of the most powerful tools a person can have”
– CT Fletcher
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CT Fletcher believes too many “experts” have coddled the modern generation
CT Fletcher and Mike O’Hearn touch upon a topic that might sound a bit cocky at first. They acknowledge that both of them can lift more than kids can today – and they are over 50 years old. Not only that, it’s likely that they will lift more than today’s generation ever will. Why? Fletcher believes it’s because today’s online culture has coddled young folks to play it safe and not push limits.
CT Fletcher thinks there are too many self proclaimed experts warning the youth about injury and how to play things by the book. This prevents an “off the leash” mentality that you see in athletes like Fletcher, Mike O’Hearn, Branch Warren, Ronnie Coleman, and many others.
Because of this – CT Fletcher beleives, and O’Hearn agrees, that majority of the modern generation will achieve less (at least in terms of weightlifting and bodybuilding) because they are conditioned to not risk getting hurt.
CT Fletcher even jokes about young folk who state that watching CT Fletcher or Mike O’Hearn lift makes their bodies hurt. That’s a signal that they will never push themselves hard enough. If it hurts just to watch others lift – how can they drive themselves to lift to new levels?
“When you watch Mike O’Hearn do 50-60 reps of something and you say it makes your back, your shoulders hurt watching him do it. You are screaming to the world that I am a fucking pussy.”
– CT Fletcher
ABOVE: An example of CT Fletcher’s aggressive and poetic motivational speeches.
Wrap Up
Mike O’Hearn has often talked about the importance of internal desire trumping external rewards and motivation. He believes that today’s generation are too conditioned to avoid being uncomfortable and desire rewards – that they will not push to deeper levels like past legends have. CT Fletcher seems to agree – and he’s not afraid to state it in more aggressive and possibly insulting terms. That’s just his style – straight from the hip.
You can watch Mike O’Hearn and CT Fletcher’s full conversation in our latest episode of The Mike O’Hearn Show above. Make sure to catch new episodes every Friday only on the Generation Iron Fitness Network or wherever podcasts are downloaded!
Interview: PNBA Philip Ricardo Jr. Discusses Training After 50 and Why He Has One Cheat Meal a Week Pre-Contest
In a Generation Iron interview, 4x Natural Olympia Men’s Bodybuilding champ Philip Ricardo Jr. discusses training after age 50 and why he includes one cheat meal weekly pre-contest.
Professional Natural Bodybuilding Association (PNBA) Philip Ricardo Jr. shared some information about his workouts and nutrition with the Generation Iron team. Ricardo Jr. has been competing in natural bodybuilding for decades and won his first Natural Olympia in the Men’s Bodybuilding division in 2007. He won 3 more after that and is the reigning Natural Olympia champion in the Men’s Bodybuilding Grand Masters category.
In the questions (Q) and answers (A), Philip Ricardo Jr. dived into how training has altered for him after turning 50 and why he includes one relaxed nutrition day a week early during pre-contest. He also disclosed his favorite natural bodybuilding exercises.
Below is an Instagram post of Philip Ricardo Jr. at the 2022 INBA PNBA Pro/Am Philip Ricardo Legends International.
Q and A
Q: What’s your training routine look like – how many days do you work out, what split do you do, and what exercises do you do, including reps and sets?
A: “My training split varies from month to month. Now that I am 50, I have to be aware have different training splits so that my body can heal up from heavy lifting for longevity. So, I rotate from a PHUL training style with heavier weights, followed by a Hypertrophy phase, then a volume phase, and lastly a de-load/high rep phase. Each phase lasts around for 4-6 weeks, depending on how my joints and tendons are holding up.”
Q: How does your nutrition look in-season?
A: “Pre-contest is more structured and I avoid sweets, dairy, and high glycemic carbohydrate sources in my nutrition plan 6 out 7 days a week, but allow a relaxed day early in my contest prep. Since I prefer to do a longer contest prep (20-24 weeks) it allows for events like birthdays, holidays, and other special occasions to eat more relaxed meals guilt free if needed. My physique responds well to the shock it receives from a higher sugar or sodium meal once a week if I eat very clean during the week.”
Q: What are your favorite exercises?
A: “Since I love training all body parts, my favorite exercises tend to be tailored to my focus areas through the seasons of my career.
When I first started training, Squats became my favorite because I had to focus on building my legs, which were my weakness at that time.
After me legs became a strength, I wanted a wider back so Lat pulldowns and pull-ups were my favorites
My shoulders also needed more development, so side laterals and rear delt movements were my number one exercises.
At this stage in my career, I have seen that my legs are starting to decline compared to my younger years, so I have been focused on Step-Lunges and straight-legged deadlifts to awaken the dormant muscles in my glutes and hamstrings without injuring my back with heavy squats.”
Follow us on Instagram, Facebook, and Twitter for more insight from the top PNBA professional natural bodybuilders!
Jay Cutler Blown Away With First Impression Of Michal Krizo, Expects Him To Qualify For 2022 Olympia
Michal Krizo is preparing for competition at the next level and Jay Cutler was impressed with his first impression.
Michal Krizo has finally made the switch to NPC after creating plenty of buzz around his massive physique. There are many that have been impressed when meeting the Slovakian bodybuilder in person and Jay Cutler can be added to the list.
Krizo recently announced that he would leave the IFBB Pro League for the NPC level. He wants to earn his Pro Card and ultimately compete at the 2022 Olympia.
Cutler is a four-time Olympia champion who knows a thing or two about the sport of bodybuilding. He ran into Krizo during a workout at Gold’s Gym and took him through a posing routine. During this routine, Cutler had some positive things to say about his build.
“He’s going to upset a lot of people, especially looking this good this far out. Awesome. He looks great. Round. Detailed. He’s good with this shot, a lot of striations here, which a lot of the guys don’t have. A lot of detail.”
Jay Cutler Expects Michal Krizo To Appear In Olympia
The sole purpose of Michal Krizo making the move to NPC was to earn his Pro Card and make it to the Olympia. It is likely this happens sooner than later.
Jay Cutler is not the first to meet Krizo in person and rave about his physique. Last week, Milos Sarcev got the chance to see Krizo and had a similar impression. He is a mass monster that is turning heads and opening eyes around the sport already.
“He looks massive, man. Much more impressive in person,” Cutler said.
Cutler explained that seeing Krizo’s build in person is much more impressive. This is similar to the claim by Sarcev last week. Krizo explained that he will be apart of the 2022 Prague Pro and will certainly put on quite a show.
“We got to see the biggest, new freak coming into the IFBB, Michal. He’s now part of the IFBB and that kid is going to do some damage. He’s doing the Prague Pro so, we’ll see what happens over there. I imagine he’ll get qualification to be standing with the best out there in December.”
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Level Select Level ZZZ CBD Gummies Review
Help your rest, recovery, and get a little recharge with these CBD gummies
Product Overview
Maybe you have seen our piece on Level Select Focused Energy CBD Gummies, but this time we are diving into the Level Select CBD Level ZZZ Gummies. Instead of giving you an energy boost, these gummies aim to help with rest and recovery.
Despite how important it is, not everyone has the easiest time when it comes to getting that much needed rest and recovery in. For some, sleep aids like melatonin can sometimes be too much and make people feel groggy and tired even after they wake up. The Level ZZZ gummies are made to help deliver solid, desired effects, minus the sometimes unwanted after effects of other supplements.
In these gummies, Level Select has created a great combination of CBD, lemon balm, and melatonin to give you the desired effects to aid your rest and recovery process, all the while tasting like natural berries.
These gummies even come in different levels. This is because everyone’s bodies are different, and may have different needs. Higher levels are for higher strength, but we will dive into this in just a minute.
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.
This CBD gummy below will relax you before bed, help you fall asleep, help you stay asleep, and improve the quality of your sleep. Not only is it formulated with premium hemp, but it also contains other sleep aids such as melatonin and lemon balm.
What is CBD?
What even is CBD? CBD is short for cannabidiol, the hemp, found naturally in cannabis and hemp plants. Research suggests that CBD is beneficial for relieving symptoms of anxiety and depression. Also, it can possibly ease inflammation and pain throughout the body. In short, CBD is something typically associated with aiding in rest and recovery.
Brand Overview
As stated right on their website’s homepage, Level Select formulates their products with premium CBD and complementary active ingredients to deliver results you can feel. They produce their own premium quality CBD and can deliver the best products to you for the best prices. They also back their products with a 30-day money-back guarantee. Overall they are a trusted brand, backed by numerous pro athletes such as Rickie Fowler and Steve Garvey, that delivers quality results.
Different Levels
Each person is different. Luckily, Level Select even has a system for their products. There are three different levels to their products. They believe that each person has a different bodily chemistry, and this affects how your body reacts to CBD. Here is their general guide on the different levels:
LEVEL 1 – To relax muscles and treat everyday discomfort.
LEVEL 2 – Higher strength for higher level of muscle soreness.
LEVEL 3 – Maximum strength for when you need it most.
Level ZZZ CBD Gummies Highlights
As stated before, the Level ZZZ gummies are designed to help you rest, recover & recharge. Rest and recovery are some of the most important aspects of fitness. Without rest and recovery, how do you expect to grow and see the results you want?
With just 750mg Hemp-derived Broad Spectrum CBD per bottle accompanied by just 25mg CBD with 3mg of Melatonin and 15mg Lemon Balm per serving, these gummies provide a calming effect while promoting rest and recovery. One of the best parts is they have a natural Berry flavor, and Level Select’s ingredients prevent any earthy or unwanted aftertastes.
Gummies Ingredients (By Serving Size)
The serving size for the product is just two gummies. What exactly will you be getting in each serving size?
Cannabidiol (CBD): Just 25 milligrams of this in each serving. This ingredient is said to aid in treating different conditions such as chronic pain, inflammation, migraines, epilepsy, autoimmune diseases, depression, and anxiety.
Organic Lemon Balm: In each serving you will be getting 15 milligrams. Lemon balm contains chemicals that are said to have a sedative and calming effect. Research has also shown that lemon balm might also reduce the growth of some viruses and bacteria. Lemon balm is also an ingredient in making flavors for foods and medicines.
Melatonin: Just 3 milligrams of this ingredient in each serving, while many other products with melatonin tend to use around 5 milligrams. Melatonin is a hormone that your brain produces in response to darkness. It helps with the timing of your circadian rhythms and sleep.
Other Ingredients: Other ingredients include organic tapioca syrup, organic cane sugar, pectin, and water. There is also less than 2% of: citric acid, sodium citrate dihydrate, natural flavors, malic acid, organic spirulina extract (for color), fruit and vegetable juice (for color), and organic tapioca starch.
Bang for Your Buck?
A big question is, how much am I really getting for the price? Well, for the quality of the product, Level Select Level ZZZ Gummies are a great price.
Serving Size: 2 Gummies
Servings per Bottle: 30
Total Price: $49.99
Price per Serving: $1.67
For right around $1.67 per serving, you can get a whole thirty day supply of these gummies. However, if you are not satisfied with the product, Level Select has a thirty day money back guarantee. Although, most people seem to be pretty satisfied, as the product has 4.3/5 stars on their reviews.
Level ZZZ Gummies Price, Flavor, Pros and Cons
What you need most to aid in that much needed rest and recovery can be found in these Level ZZZ CBD gummies. They serve as a delicious CBD option for those seeking the best benefits. There are 30 servings per container, 2 gummies as a serving size will give you these amazing benefits with a great natural berry flavor. That is just about a month’s worth of great tasting recovery, without the earthy aftertaste that some other CBD gummies may have.
The reason for the great flavor and lack of aftertaste is the type of CBD that Level Select utilizes. They use CBD isolate for these gummies. This is what they believe makes the gummies delicious, while still meeting all of the high quality standards.
Pros and Cons
Like any product, there are certainly pros and cons that you may want to take a look at before purchasing and using. Let’s start by looking at the pros.
Pros:
Great ingredients for rest, recovery, and calmness
25mg of CBD per serving
Designed for those who want better rest and recovery
From a reputable company in Level Select
Cons:
Premium priced CBD supplement (but for a premium product)
Price:
$49.99 for 30 servings ($1.67 per serving)
This CBD gummy below will relax you before bed, help you fall asleep, help you stay asleep, and improve the quality of your sleep. Not only is it formulated with premium hemp, but it also contains other sleep aids such as melatonin and lemon balm.
Who Should Use Level ZZZ Gummies?
In reality, anyone looking for better rest and recovery could give this product a try. It does not matter if you are an athlete, regular gym goer looking for something to help post workout, or someone that just feels like they need a little help with relaxing every now and then, this product is perfect for someone looking to better their rest and recovery. Level Select is a reputable brand and certainly delivers with these gummies.
How to Use CBD Gummies
The way you utilize this product is quite simple, you just eat it. Just take two Level ZZZ gummies (recommended serving size) and wait for the effects to set in. One thing to keep in mind, because they are edibles, the effects will take slightly longer than a CBD oil product to set in. This is because an edible must pass through your digestive tract before being absorbed.
Overall Value of Level ZZZ CBD Gummies
With 4.3/5 stars on the reviews, Level Select Level ZZZ CBD Gummies are exactly what you need if you are someone who is trying to focus more on rest and recovery. The quality ingredients in these gummies greatly helps you rest, recover, and recharge. Level Select is well aware that the CBD market is growing more and more saturated and they do everything they can to stand out with premium quality supplements that people can use and get great results from.
In each bottle, in each serving even, you are getting a top tier CBD supplement great for rest and recovery. To make it even better, you get a delicious flavor and trustworthy company behind it. Try Level Select Level ZZZ CBD Gummies today and help yourself rest and recover better than before.
Pre-Order Kai Greene Documentary ‘Kai’ | On Digital August 26, 2022
Kai – The Official Kai Greene Documentary Is Now Available For Pre-Order. Releases August 26, 2022.
The official life story biopic documentary of Kai Greene, Kai, is now available to pre-order on digital. The film is set to release on all major digital platforms on August 26, 2022. News of the official pre-order and release date come after the release of the teaser trailer earlier in July. The film will be the only authorized deep dive into the entire life of Kai Green – including never before seen footage throughout his career. You can pre-order today on the official Kai landing page right here.
Kai Greene is one of the biggest modern day legends in the sport of bodybuilding. Known also as The Predator and The People’s Champ – he was the only competitor who could challenge Phil Heath’s Olympia status. The two’s rivalry is stuff of legends – and the tension seen when they battled on stage has yet to be replicated since. Now years after his retirement, fans can finally get an all-access feature film revealing the entire life story of Kai Greene.
Beyond his legendary status, Kai Greene is also known for his poetic artistry in both his actions and most certainly his words. His philosophical way of speaking has often shrouded Kai’s past in mystery. When discussing his childhood – including his time in juvenile detention and his later stint as a male exotic dancer – Kai’s cryptic and vague phrasing has prevented a true clear picture to form.
Kai will be the first direct dive into his past including his traumatic childhood, his early years as an exotic dancer and natural bodybuilder, and well into his star-studded pro bodybuilding career and rivalry with Phil Heath.
Fellow bodybuilding stars will also appear in the film such as Victor Martinez, Rich Gaspari, Mike O’Hearn, and long time rival Phil Heath. The film will mark the first direct interview with Phil about Kai Greene since their time competing together on stage.
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Kai Official Synopsis
Kai Greene is one of the biggest modern day legends in bodybuilding both on and off the stage. He’s an athlete, an artist, an actor, and an entrepreneur. But his journey to greatness first started in childhood – when he chose bodybuilding as a form of survival. Growing up in Brooklyn without parents and later locked up in a juvenile correctional facility, bodybuilding became Kai’s source of hope that eventually took him to stardom.
Later in life Kai became one of the most recognizable faces in the fitness industry, praised by Arnold Schwarzenegger himself. His talent was only matched by one singular opponent, his rival and Mr. Olympia champion Phil Heath.
Now witness Kai Greene’s story of survival and climb to success in the first ever all-access documentary chronicling his life and career into the sport of bodybuilding and beyond.
Pre-Order Kai Today
After an early summer tease, Generation Iron Network has finally announced the official release date for Kai. The film will launch on all major digital platforms on August 26, 2022. In less than a month, you’ll be able to see inside the mind, heart, and soul of one of the most enigmatic modern bodybuilding legends.
The film will be available on iTunes, Amazon Prime Video, Google Play, and Vimeo On Demand. Head over to the official Kai landing page to pre-order today and be the first to watch Kai.
Ronnie Coleman Discusses Encounter With DEA In 2002 Over Steroids That Made Him Testify Before Grand Juries
Ronnie Coleman opened up about a run-in with the DEA and the effects of his back surgeries.
Ronnie Coleman is one of the best bodybuilders to ever step on stage. To get to that level, athletes must be willing to put their bodies through hors of training and absorb different substances to build muscle. Because of this, Coleman has been through many surgeries over the course of his career and even ran into some trouble with the DEA.
Coleman holds the record, along with Lee Haney, for most Olympia victories in history with eight. He has spoken about his career in detail since retiring from competition. Recently, Coleman joined the Don’t Be Sour podcast to go in-depth about information that might not be known.
A physique like the one Coleman possessed was eye-opening for all — including the DEA. He was brought in and the agency might have been looking to charge him. Coleman admits that he was buying his steroids through legal means and conducted blood tests.
“Even when I was taking things, I would go to the pharmacy because the DEA came in and brought us all up and I don’t know what they were trying to do, maybe charge us. They came in, brought us all before grand juries, made us testify. This was like 2002. Somewhere in there. Not too long ago. We had, at least I did, we had to go and get our stuff legally,” Ronnie Coleman explained.
Despite buying his steroids legally, Coleman could not avoid a run-in with the DEA. Over the last five or six years of his career, Coleman got his steroids from a place that required blood tests, prescriptions, and specific pharmacies.
“We would go to these pharmacies, and they would take your blood, you know, because you’re a certain age, you can take testosterone.
you know I did everything legally, where I would go to pharmacies and take these blood tests, and they would write a prescription for everything we took.”
Ronnie Coleman Talks About His Many Surgeries
It is no secret that Ronnie Coleman has suffered many injuries over the course of his career. He pointed out a specific incident when he was dealing with a herniated disc back in 1996 before the Arnold Classic.
“I was okay, I still did the Arnold Classic and still continued lifting heavy and working out every single day. I think just over time, you know, it wore itself out.”
Coleman admits to this being the only one he ever had but he did go through eight different back surgeries and three on his neck and hip.
The reason for some of the surgeries would be to replace a screw in his back, which broke on four separate occasions.
“Right out of surgery, I get to my room, nurse comes in and said, ‘Hey, I need to change your bandage.’ I’m like, ‘already?’ She’s like, ‘yeah.’ I turn over, pow! Right there in the hospital bed. It shattered my whole body. Like I said, it happened four times in a row.”
Ronnie Coleman has had a fascinating career and has only made it even better in retirement. Coleman is taking on a new role as a YouTuber and runs a successful page where he provides entertaining videos involving bodybuilding and fitness. He remains a big name in the sport and is extremely active in the gym to this day.
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PNBA Bobby Fotheringham Outlines How Much Muscle You Can Build Each Year in Natural Bodybuilding
Image via Instagram @bobby_pnba_pro
PNBA Bobby Fotheringham explains how much muscle you can build yearly in natural bodybuilding.
Of course, building muscle as a natural takes longer than building muscle with the help of steroids and other performance-enhancing drugs (PEDs). So, how much muscle can you add to your frame in natural bodybuilding each year? Professional Natural Bodybuilding Association (PNBA) athlete Bobby Fotheringham answers this sought-out question on social media.
Bobby Fotheringham is a 2x UKDFBA British Champion and NBFI Italy World Champion. On Instagram, Fotheringham outlined how much muscle mass a natural bodybuilder can expect to gain each year. Fotheringham stated:
“Natural bodybuilding, there are limits to the rate we can gain muscle in a period of time.
There are many scientific models that could give you a rough idea of growth potential, they are all pretty much say the same thing. The one Iv been reading up on is
Lyle McDonald’s Model V
1 Years Training (9kg – 12kg)
2 Years Training (4kg – 5kg)
3 Years Training (2.5kg – 3kg)
4+ years Training (0.9kg – 1.3kg)
This to me is about spot on. I’m in to 6 years now and starting at 62kg and at the top end of bulking last prep was 90kg”
You can see Fotheringham’s full statement and progress over the years below.
How Much Muscle Can You Build Naturally?
Bobby Fotheringham isn’t the first natural competitor to disclose how much muscle a natural athlete can build. Men’s Bodybuilding Natural Olympia competitor, Christian Schneider, gives a timeline for the amount of muscle a natural athlete can gain each year as a weightlifter. Schneider and Fotheringham agree on how much muscle a new lifter can acquire within the first year of training (9kg – 12kg). Schneider asserted:
“As a newcomer to training, you can still build muscles quickly and so it is quite possible to gain 9-12 kg in the first year [sic]
In the second year the whole thing is halved and you build up a little slower and less [sic] The following year you can still expect a good increase of 2-3 kg
From the 4th and 5th year it will usually only be 300-800g per year. That doesn’t sound like much, but after 10 years that’s a good 5 kg of pure muscle mass [sic]”
How Much Muscle Can Steroids Build?
Natural bodybuilders in the INBA PNBA league are smaller than bodybuilders in the International Federation of Bodybuilding and Fitness (IFBB) Pro league. That’s because INBA PNBA athletes are prohibited from doping. Whereas the IFBB Pro league doesn’t screen for steroids and other PEDs.
And steroids add substantially more muscle to your frame. According to studies, athletes using steroids can gain 4.5-11 pounds (2-5 kg) of lean body mass. And considering that Fotheringham claims that after 4+ years of training, your rate of muscle growth slows to 0.9 kg-1.3 kg per year, this is staggering (1).
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References
Hartgens, F., & Kuipers, H. (2004). Effects of androgenic-anabolic steroids in athletes. Sports medicine (Auckland, N.Z.), 34(8), 513–554. https://doi.org/10.2165/00007256-200434080-00003
Benefits of Rowing Machines
A full explanatory guide on what rowing machines can do for YOU
Cardio, the enemy of the people. Powerlifters, bodybuilders, crossfitters, the average gym goer, they dread doing it. However, everyone knows how beneficial it can be. So what are your options to choose from in order to get it done?
We have all heard it before, “I want to lose weight, but I hate running.” Luckily, running is not the only option there is for cardio. You actually have a few options as far as cardio equipment, but they all certainly have their pros and cons.
Walking on the treadmill can be boring, but running on the treadmill can be hard your shins or knees. The stationary bike seats aren’t always the most comfortable things to sit on. Then there’s the Stairmaster, the true villain of every gym. What do these all have in common? They focus mainly on your lower body.
But, what about a type of cardio that does not just work the lower half? The rowing machines. These tend to be heavily overlooked and under-appreciated. There are so many benefits of rowing machines. Let’s dive in.
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.
Bodily Benefits of Rowing Machines
Rowing machines can be extremely beneficial to the body. Engaging you from head to toe, building up endurance, providing a variety of training, and much more!
Total Body Engagement
Hopping on the stairs, treadmill, or bike for your cardio definitely gets the job done, but as stated before, mostly work only your lower body. The rowing machines on the other hand bring your whole body into play. Rowing machines utilize more than just your arms or just your legs, as some people may think.
Your back, shoulders, and biceps are all being contracted during the pulling motion, while your legs (specifically hamstrings and glutes) are being used to perform that driving motion. All the while you’re bracing your core during the movement.
You are getting all the cardiovascular benefits, all the while developing your muscles at the same time.
Endurance and Strength from Rowing Machines
Just like any other type of cardio, the rowing machines build up your cardiovascular endurance. Whether you are doing high intensity interval training (HIIT), low intensity endurance training, or just casually rowing, you’ll find that the more time you spend on it, the easier it gets.
Not only does cardiovascular endurance improve, but also muscular endurance and strength. Being that the rowing machines engage the whole body and your muscles are being worked, plus it is like doing repeated repetitions, your muscles are really being put to work the entire time you are on the rowing machine.
The range of motion for movements on a rowing machine is also large. Think of it like doing repetitions of squats or a leg press while rowing at the same time, repeatedly. This builds up both the strength, and endurance of the muscle groups being worked!
Versatility
HIIT training, distance training, you name it, it can be done on a rowing machine. No matter what training style you are utilizing, your cardiovascular fitness is improving during it.
Fat Loss
As with almost any cardio, the rowing machine can be beneficial for fat loss while still preserving and even possibly increasing muscle. It is an aerobic exercise, meaning it uses the body’s carbs and fats for fuel.
Rowing Machines vs. Other Cardio Equipment
There are plenty of benefits to every piece of cardio equipment, so how does the rowing machine stack up against them?
Rowing Machines are Low-Impact
Compared to other pieces of cardio equipment, such as the treadmill, the rowing machine is low-impact. This means you do not have your joints pounding on the ground as you would with something such as a treadmill. Rowing machines being low impact makes it easier for people with disabilities or other health conditions to do their cardio.
For example, someone with a spinal condition or things like shin splints would possibly be able to benefit from a rowing machine rather than something such as a Stairmaster. This is due to the rowing machine being a low impact piece of equipment! They may be able to even strengthen those weakened areas of the body.
Full-Body Engagement
As stated before, you are being engaged from head to toe when on a rowing machine. This differs from things like the treadmill, Stairmaster, or bike, that only engage mainly the lower body. Now the elliptical also engages the upper body, but the rower forces more abdominal engagement.
With the full body engagement, you are also seeing full body coordination. Everything needs to work together to perform the movement on a rowing machine, as opposed to equipment like the Stairmaster where your legs are the only thing being utilized.
Rowing Machine for Recovery
Believe it or not, rowing machines can actually be used for recovery, specifically after lifting. After intense strength training, the rowing machine can be used as a cool down tool. This is due to the low impact aspect, and during the movement you are stretching out your whole body. Even on a rest day, if you are up for it, you can hop on the rowing machine.
Frequently Asked Questions (FAQs)
Now that you’ve read through all of the good things the rowing machine has to offer, you may have a few questions!
How do I use the Rowing Machine?
This is one of the biggest reasons people do not try out new equipment, they are unclear on how to use it. So let’s go step by step just to make sure you got the hang of it!
Set the Drag: This is the level of resistance, and typically can be found on the screen next to the flywheel.
Place Hands/Feet: Strap your feet in, grab the handles with both hands, keep wrists straight.
Lean Forward: Shoulders should in front of your hips.
Leg Drive: Drive feet down, push with your legs. This is done in a similar movement to that of the squat or leg press.
Lean Back: Lean your torso back, but only slightly, you do not want to go so far that you are parallel to the floor.
Pull: With your hands, pull the handles towards your body.
Advice From the Pros: If you want some visual instruction, check out this video from Deadspin where United States Olympians demonstrate the rowing machine:
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When Should I Use a Rowing Machine?
Rowing machines can be thrown anywhere in your schedule, whenever you are up for it! That is another benefit of rowing machines, it can fit anywhere you want.
Utilizing a rowing machine can be done before you lift, as a warm up. This gets the blood pumping throughout the body and gets you ready to go for your lift!
The rowing machine can also be utilized after a lift, as a recovery/cool down movement. Some people prefer to do their cardio after they lift, and if you fit that category then feel free to throw it in at the end!
Active rest days are also a good time for the rowing machine. It is low impact, you can go at your own pace, do whatever type of workout you want. This makes rowing machines a perfect option for an active rest day.
Should I use a Rowing Machine Over Other Cardio Equipment?
The answer to this is all up to you. If you are able to and have access to a rowing machine, why not switch it up every now and then? At this point, you have read about all the benefits of rowing machines compared to other pieces of cardio equipment, why not give it a try?
Wrap Up
There are so many benefits of rowing machines that were discussed. It is low-impact, fit for versatility in your training, and can be used to build strength and endurance along with being beneficial for recovery. There are numerous reasons to give it a try. If you know where to place it in your workout routine, know how you want to use it for your training, and are willing to put the work in, there is no reason to not try the rowing machines!