Tag: Bodybuilding
Milos Sarcev Raves About Michal Krizo After Meeting In Person: “Hype Is Real!”
Milos Sarcev was blown away by Michal Krizo’s physique when they met in person.
Milos Sarcev continues to be one of the most influential figures in bodybuilding. If he gives his approval, that means you must be doing something right. Well, new NPC competitor Michal Krizo gained that approval and then some when he met Krizo in person.
Krizo announced last week that he would be making the switch to NPC from IFBB Elite Pro. This gives him a chance to compete for his Pro Card and eventually make his way to the Olympia stage. Krizo has made it clear that this is his goal as he takes his next steps in competition. This is also good for NPC as they get one of the hottest up-and-coming talents in the sport. There will be eyeballs all over competitions that Krizo is apart of.
Krizo and Sarcev recently met in person and the coach had some great things to say about his physique.
RELATED: How Will Michal Krizo Stack Up To Top Athletes In The IFBB Pro League?
“Hype is REAL!!! Holly shit!!! @ifbbmichalkrizokrizanek is OUTSTANDING! Pictures and videos don’t do him a justice…You have to see him in person. So much QUALITY.”
Milos Sarcev on Michal Krizo: “Pictures and videos don’t capture the real look”
Milos Sarcev took Michal Krizo through a posing routine when they met face-to-face. Many competitors are active on social media showing off their physique but Sarcev believes that you have to see Krizo in person to believe his look.
“First, pictures and videos don’t capture the real look – I promise you that. Michal looks much more impressive in person. Sheer size and muscle quality can really be appreciated only to the naked eye – when you see him in person.”
Krizo recently made a change in divisions so there has been a gap in his training. Sarcev made sure to remind viewers that Krizo is not preparing like he is used to in terms of diet and supplements. This means that there is more to offer when he is at his absolute best.
“Keep in mind that he is traveling, not eating, not taking supplements – yet he looks like this year around…He is 100% committed to make an impact in our Federation…and that’s why he signed up for. There was no challenge at the Elite, so he didn’t have to push to the limits…Now, he’ll have the best of the best on the stage with him and he can’t wait to be tested. WATCH OUT!!!”
It is unknown when Michal Krizo will make his debut in NPC but there will be plenty of hype surrounding this performance. According to Milos Sarcev, that hype is warranted and very much real.
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Interview: Natural Olympia Champ Tamer Barakat Explains Why He Incorporates Olympic Lifting
In a Generation Iron interview, Natural Olympia champ Tamer Barakat details his vegan diet and why he incorporates Olympia lifting during the off-season.
We discussed natural bodybuilding, training, and nutrition with Professional Natural Bodybuilding Association (PNBA) 2021 Natural Olympia Classic Physique Masters champion Tamer Barakat. Barkat informed us of what led him to compete in natural bodybuilding and explained why he’s a vegan and how his diet looks. Also, Barakat divulged his training routine, including why he incorporates Olympic lifting into his training routine, in a Generation Iron interview.
Tamer Barakat Q and A
Below are the questions and answers about Natural Olympia champ Tamer Barakat’s workouts and diet.
Q: What got you into bodybuilding, specifically natural bodybuilding?
A: “I have been into sports since a very young age, Born and raised in Egypt, my first introduction to sports was football (soccer) and after trying different sports, I got into Judo during my early teen years and competed at the national level through my high school years, it was during that time (around 15 years old) that I started lifting weights for strength as part of my Judo training. I loved being in the gym and seeing the results and changes to my physique as I continued to lift weights.
Around the age of 17, I got into bodybuilding and loved the whole process of training and being in the gym with my buddies. I did my first competition at the age of 19 and continued competing until the age of 21 winning National level amateur competitions. I stopped competing at 21, as I realized that as a Natural B/B I would not be able to compete at a plain playing field.
Nonetheless, I continued training because I loved being in the gym. At the age of 27, I relocated to the US for work, but It was not until 2020, at the age of 49, that I coincidently discovered the INBA PNBA and the world of Natural B/B, and while I thought my time with B/B was over, it turned out to be that it was only starting (I always wondered why I stayed consistent with my training and nutrition for that long, for almost 30 years since my last comp at the age of 21, now I know why!!)”
Q: What’s your training routine look like?
A: “I believe that variety and change are key to continuous improvement, so I change my routine every 4-6 weeks. during offseason I work out 5 days a week focusing on 1 muscle/day and cycle through 4 weeks of strength (3-6 reps) then 4 weeks of size (8-12 reps) and finally 4 weeks of pump (15-20 reps including supersets, dropsets…etc), de-load for 1 week, then start over again with some new/modified exercises.
As I get into prep, I switch to a push/legs/pull split also doing 5 days a week, and every 6 weeks I would switch the exercises to continue stimulating growth and to get the results I need. I also incorporate Olympic lifting (clean & jerk and snatches) during my offseason (1-2 times/week) to gain more strength and to trigger a higher neuroendocrine response.”
Q: How does your nutrition look in-season and off-season?
A: “I am Vegan for the animals, so everything is plant based. I mostly eat the same thing daily whether it’s in or off season, the difference is the quantity of food. I get most of my protein from my Vegan protein supplement, usually mix it with oatmeal and/or drink it as a shake, rest of my meals are typically a mix of rice/quinoa, mushrooms, salad and seitan/tofu/tempeh….etc”
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The 9 Best Chest Exercises to Build a Superhero Chest
These are the 9 best chest exercises that will build you the chest of Thor.
Every gym bro’s favorite exercise in the gym is the bench press. The bench press is one of the big three lifts, along with squats and deadlifts, and it’s a good indication of one’s overall strength. And you use your chest muscles to push most of the load in this movement. Although the bench press is a crucial component of building a chiseled chest, there are a variety of chest exercises that will develop and strengthen your chest. Plus, they’ll improve your bench press. The problem is choosing the correct movements and omitting the rest. This article will cover the 9 best chest exercises to build a chest like Thor.
Best Chest Exercises
Barbell Bench Press
Wide Grip Bench Press
Decline Barbell Bench Press
Incline Dumbbell Flyes
Incline Barbell Bench Press
Incline Dumbbell Bench Press
Dumbbell Flyes
Dumbbell Bench Press
Cable Crossover
Barbell Bench Press
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The barbell bench press is the most popular chest exercise. It’s part of the “big three”–along with squats and deadlifts–and it’s a good indicator of one’s overall strength. The barbell will let you load up on a lot of weight to vastly improve your chest and strength size compared to other exercises like the dumbbell fly (1). Plus, the shoulder-width grip will balance the weight of the barbell, further enabling you to use heavier weights. You’ll also target your shoulders and triceps as secondary muscles.
Benefits of the Barbell Bench Press
This movement lets you use heavy weight since you’ll be able to use a shoulder-width grip and barbell.
It’s a compound movement.
This exercise targets your triceps and shoulders as well.
How to Do the Barbell Bench Press
You’ll load a barbell with plates on either side. Then, you’ll lie flat on a bench and grasp a barbell shoulder-width apart. Next, lift the barbell and lower it to mid-chest level. Once the barbell touches your chest, press it back up.
Wide Grip Barbell Bench Press
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The wide grip bench press is similar to the barbell bench press with a medium grip (shoulder-width); however, as the name suggests, you’ll grab the barbell with a wider grip. A wider grip will engage more of your chest muscles. You’ll also bring the barbell through less range of motion and increase shoulder stability.
Benefits of the Wide Grip Barbell Bench Press
It’s less range of motion.
This movement recruits more of the muscles in your chest.
The wider grip stabilizes your body more.
How to Do the Wide Grip Barbell Bench Press
Lie on your back on a flat bench and set your eyes to look directly at a fixed barbell. Grab the barbell wider than shoulder-width and lift it off (starting position). Lower the barbell to your mid-chest, then press it back to the starting position.
Decline Barbell Bench Press
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The decline barbell bench press is done with a medium grip but with a bench set at a decline. This decline will target your lower chest muscles. Also, the angle of the bench allows lifters to press more weight than the standard barbell flat bench press. Moreover, the downward slope of this exercise places less strain on your shoulders.
Benefits of the Decline Barbell Bench Press
The decline bench press activates your lower pecs.
You can lift more weight on this movement.
You’ll have decreased shoulder stress.
How to Do the Decline Barbell Bench Press
Secure your feet into the decline bench set up and lie flat back on a bench at a decline. You’ll then grab the barbell with a medium grip and lower the load to your sternum. Next, press the barbell up without locking out your elbows.
Incline Dumbbell Flyes
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The incline dumbbell fly is performed with dumbbells at an incline. The incline will engage your upper pecs, and the biomechanics of the movement will isolate your chest muscles. It’s great for adding additional volume to your pectoralis major (pecs).
Benefits of the Incline Dumbbell Flyes
This exercise isolates your chest muscles.
The dumbbell incline fly targets your upper chest muscles.
How to Do the Incline Dumbbell Flyes
Set a bench to an incline to a 30-45 degree angle. Then, grab dumbbells and sit them on your thighs. Next, lie flat and lay your shoulder blades against the bench with your head resting on the seat, and straighten your arms to put the dumbbells overhead. Keep your feet balanced on the floor and lower your arms in an arc angle until you feel a stretch in your chest, then bring the dumbbells back up to the starting position. Maintain a slight bend in your elbows to reduce tension in your shoulders.
Incline Barbell Bench Press
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The incline barbell bench press is between a standard barbell bench press and a military press. As the name implies, you’ll bench press a barbell at an incline. The heavy load of the barbell at an incline will strengthen your upper pectoralis major (largest chest muscle). Also, the incline will be more taxing for your shoulders.
Benefits of the Incline Barbell Bench Press
It will target more of your upper pecs compared to the flat bench.
You’ll engage your shoulder muscles.
How to Do the Incline Barbell Bench Press
The barbell incline bench press is performed the same way as the flat bench press, except at an incline. First, find a barbell rack with a bench set at a 45-degree angle. Next, unload the weight, bring the barbell down in a controlled manner to your upper chest and then push the load up.
Incline Dumbbell Bench Press
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The incline dumbbell bench press is performed just as the barbell incline bench press is done, except you’ll replace the barbell with dumbbells. Dumbbells will allow you to correct any muscular imbalances and challenge your stability muscles and core more. Again, as with the incline barbell bench press, this exercise activates your upper chest muscles.
Benefits of the Incline Dumbbell Bench Press
The incline dumbbell bench press targets your upper chest muscles.
The dumbbells with increase core activation and activate your stability muscles.
How to Do the Incline Dumbbell Bench Press
Fix a flat bench to a 45-degree angle and grab two dumbbells (one in each hand). Lie supine on a bench and raise the dumbbells above your upper chest. Next, lower them down below your clavicle until the dumbbells are just above your chest on the outside. Then, press the dumbbells up toward the center of your chest.
Dumbbell Fly
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The dumbbell fly is an accessory chest exercise that increases your chest definition, core strength, and muscular balance. It’s a chest opener movement, so it may reduce back pain and improve your thoracic range of motion. Also, it will activate your biceps (2).
Benefits of the Dumbbell Fly
It opens up your chest to reduce back pain and increase your range of motion.
This exercise adds size to your chest.
How to Do the Dumbbell Fly
Find a flat bench and sit on it while holding a dumbbell in each hand. Then lie down supine and extend your arms, almost parallel to the ground. Engage your chest muscles to bring the dumbbells above the center of your chest in an arc motion. Maintain a slight bend in your elbows.
Dumbbell Bench Press
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The dumbbell bench press is the barbell flat bench press with dumbbells instead of a barbell. So like the barbell bench press, this compound exercise targets your chest, shoulders, and triceps. However, dumbbells will activate your stabilizers and core more and require more balance and coordination. Moreover, this 2021 study found that it can produce similar strength gains compared to the barbell bench press (3).
Benefits of the Dumbbell Bench Press
This movement will build mass in your chest, triceps, and shoulders.
It activates your core and stabilizers.
This exercise improves your proprioception.
How to Do the Dumbbell Bench Press
The weight will be heavier with a dumbbell bench press than with dumbbell flyers, so once you sit down on a bench with the dumbbells held in each hand. Place them perpendicularly on your thighs, then kick back one leg at a time while falling back to lay flat on the bench. Next, bring the dumbbells to your side without flaring your elbows. Lastly, press the weight up.
Cable Crossover
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The cable crossover is an exercise that squeezes your chest muscles together. Since it’s done on cables, it keeps tension on your pecs throughout the movement. Plus, it increases your range of motion. And the motion will hit your lower pecs more.
Benefits of the Cable Crossover
The cable crossover targets your lower pecs more than other chest exercises.
It will keep the tension equal through the full range of motion.
You’ll experience a greater range of motion.
How to Do the Cable Crossover
Fix two cable pulleys at the top. Grab the pulley on either side and keep your arms straight, with a slight bend in your elbows. Then, in a downward arc motion, bring the weight down until your hands meet in the middle and you feel your chest squeeze together.
About the Chest Muscle
The chest (pectoralis) muscle comprises four muscles: pectoralis major, pectoralis minor, serratus anterior, and subclavius. The pectoralis major is the dominant fan-shaped muscle of your chest that stretches from your armpit to your collarbone and connects with your sternum. It’s responsible for moving your shoulder joint and attaching your arms to your body.
Specific movements will target different parts of your chest muscles more than others. For example, the barbell bench press will target your mid-chest the most, the barbell decline bench press will hit your lower chest the most, and the barbell incline bench press emphasizes your upper chest. In addition, a barbell will let you load your chest with more weight, and dumbbells will fix lagging chest muscles and activate your core and stabilizers more.
How to Progress Your Chest
It depends on your fitness level and goal when looking for ways to progress your pecs muscles. A beginner should start slow and keep the volume and intensity low. Advanced lifters can increase the volume and intensity as they continue a chest workout program. In general, it’s essential to increase the weight, volume, or reps to keep your chest growing and getting stronger.
Training Volume and Frequency
Beginners: Beginners can start targeting their chest muscles once a week and performing 4-5 exercises and 2-3 exercises each set.
Intermediate: Intermediate lifters can train their chest up to twice a week, except they should only perform 3-4 exercises and 2-3 sets each chest workout.
Advanced: Advanced lifters can train their chest muscles multiple times a week or have one or two big chest days, e.g., performing four sets of 3 different exercises twice a week. However, it’s still crucial for advanced lifters to be cautious of their recovery since resting is imperative for muscle growth.
Whether you’re doing a full-body workout or a split routine will determine how many chest exercises you do in a day. For example, a beginner may have three separate full-body workouts spread out throughout the week and only perform one chest exercise per workout. In contrast, an advanced lifter may have a particular chest day and perform 4-5 sets of 5-6 movements.
Rules to Follow
Protect Your Shoulders
When performing chest workouts, it’s essential to pay extra caution to protect your shoulders. That’s because your shoulders are involved in pushing/chest movements. Also, your shoulders are one of the most mobile joints in your body. And the more mobile your joints are, the more likely you are to get injured.
Warm-Up
A proper warm-up will increase the weight you’ll be able to lift on your chest exercises and protect your chest, triceps, and shoulders from getting injured. Start with light cardio for five minutes on a cardio machine of choice, e.g., elliptical, treadmill, etc. Then, perform 2-3 warm-up sets of the first exercise of your chest workout with a lighter weight.
Keep Your Elbows From Flaring Out
Flaring out your elbows during chest movements will increase your risk of injuring your shoulders. Therefore, when performing chest presses, such as barbell bench press and dumbbell bench press, keep your elbows in and don’t let them flare too far out. Keep in mind that the more inward they are, the more the exercise targets your triceps and the less it’s targeting your chest.
References
Solstad, T. E., Andersen, V., Shaw, M., Hoel, E. M., Vonheim, A., & Saeterbakken, A. H. (2020). A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of sports science & medicine, 19(4), 645–651.
Solstad, T. E., Andersen, V., Shaw, M., Hoel, E. M., Vonheim, A., & Saeterbakken, A. H. (2020). A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of sports science & medicine, 19(4), 645–651.
Heinecke, Marc L.1; Mauldin, Matthew L.2; Hunter, Monica L.3; Mann, J. Bryan4; Mayhew, Jerry L.3 Relationship of Barbell and Dumbbell Repetitions With One Repetition Maximum Bench Press in College Football Players, Journal of Strength and Conditioning Research: February 2021 – Volume 35 – Issue – p S66-S71 doi:10.1519/JSC.0000000000003539
Shawn Ray Believes Nick Walker Could Win 2022 Olympia: ‘He Will Have More Wow Factor Than Big Ramy’
Shawn Ray has Nick Walker in the top three but could win if he reaches his peak.
Shawn Ray is a bodybuilding legend that still voices his opinion when it comes to the competitors today. This time, Ray weighed in on the potential of Nick Walker come this year’s Olympia.
Walker quickly emerged as one of the top bodybuilders in the world during his rookie year. He won the 2021 New York Pro before earning another win during the Arnold Classic. This set him up well for the Olympia, which was just two weeks after his appearance in Columbus.
Walker finished fifth during the 2021 Olympia and was not satisfied with his performance. He announced early in the year that he would not defend his title at the Arnold Classic and give himself time to prepare for the Olympia. It is clear that Walker is one of the biggest mass monsters in bodybuilding today but where does he stand at this point of the year?
“Nick is coming along at the right time. And I think he’s progressing, going up that hill, while he’s going up against veterans that are coming down the hill. If everything aligns, and he hits that peak, he’s going to have more of a wow factor than what Big Ramy has.”
Shawn Ray Believes Nick Walker Is “Top Three For Sure”
Shawn Ray was quoted in a video on the Olympia TV YouTube page. He laid out different reasons that Nick Walker will take the step into the top three. These included his age and trajectory of competition.
“The closer you are to aging out, the more likely you’re probably not going to be what you once were and that wow factor is not going to be there. This kid is aging up. He’s aging into it. I think we’re going to see more of a wow factor and that wow factor might diminish what we’ve already seen from Big Ramy. What we already witnessed with the 2019 Brandon Curry and the repetitive version of Hadi Choopan. I think Hadi Choopan the last two years was really similar to what he was.”
Big Ramy is the reigning two-time champion in Men’s Open. He took the title from Brandon Curry in 2020 and has not lost it since. Curry has finished as the runner-up in each of the last two years. Hadi Choopan continues to be a contender while Hunter Labrada is in the same boat as Walker as an up-and-coming star. Ray was also asked about Labrada’s potential and believes he has “to nail his conditioning.”
Shawn Ray believes that Nick Walker’s age is a huge factor moving forward. He thinks that he can reach that level right away because there is more that he can do compared to the other competitors.
“I think we’ve seen the best of Big Ramy. Now it’s up to Nick to show us the best of him. He’s at that right age where we can actually see him at his best, which is a younger version of all of those guys that he’s gotta go through. So, I have him in the top three for sure.”
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The Anabolic Doc Reaction To VICE Video: How Steroids Became More Popular Than Heroin
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Dr. Thomas O’Connor, aka the Anabolic Doc, reacts to Vice News’ recent video: How Steroids Became More Popular Than Heroin.
When people think about steroid or PED use, it’s often under the umbrella of professional sports. Bodybuilders, football players, even cyclists have all been caught using banned steroid substances in the past. But the truth of the matter is that steroids have grown to become an “everyman” drug. It’s not just athletes. It’s regular folk who use them as well. This was broken down in detail with the release of Vice News’ video – ‘How Steroids Became More Popular Than Heroin.’ But how accurate are the claims made in this video? In our latest GI Exclusive, the Anabolic Doc watches and reacts with his knowledge of all things steroids.
In May 2022, Vice News released a new episode in their series News On Drugs. This particular episode focused on steroid use and how it has become a sort of epidemic across the mass population. Steroids and PEDs are a major topic of discussion in the bodybuilding world. Often times, mainstream media gloss over or misconstrue facts that niche industries – such as bodybuilding – understand in more detail because of how directly steroid use affects the industry.
That’s why there was no better expert than Dr. Thomas O’Connor, aka the Anabolic Doc, to watch and react to this recent video. The Vice video has made its rounds and gone somewhat viral with hundreds of thousands of views. What can we learn from this video and what is misunderstood? The Anabolic Doc has often bridged the gap between strength sports and the larger medical world when it comes to steroids. So his expertise in this is perfect for a reaction video. Let’s jump into it.
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ABOVE: The Vice News video ‘How Steroids Became More Popular Than Heroin’ that the Anabolic Doc watched and reacted to.
The War On Drugs (Including Steroids)
The first segment of the video discusses the war on drugs and how the current action against steroids in the US is to keep it criminalized and prosecute anyone who buys or sells them not prescribed by a doctor. Much like the larger war on drugs – the Anabolic Doc finds this to be a failed war. Even worse, it prevents effective education and change to help improve our overall health. Long term steroid users are often quietly suffering – even if the substance abuse doesn’t lead to a fatality.
The Anabolic Doc agrees with the core notion of the video. Steroids are no longer just a pro athlete’s drug. It’s common place among regular folk. The doctor estimates that 15-20 million people use steroids in the US alone. This is far above the data stated in the Vice News video – which was sourced from data gathered in 2010.
With that in mind, all effort must be made to prevent steroid use as being supremely illegal and taboo. This current tactic simply makes users hide their drug use, not seek help when they need it, and get their information from flawed or nefarious sources.
The Vice News video also states that a big problem is steroids being lumped in with other “hard drugs” such as heroin. This is a mistake. It makes steroid users feel labeled as “heavy drug users” – which makes them feel like they need to keep it a secret and avoid medical guidance.
The Anabolic Doc believes that decriminalizing steroids is a big first step to helping make for a healthier society. The second step is convincing the larger medical culture that steroids should be treated differently than heroin. More education must be put into who steroid users are – so that the medical community as a whole can better treat users and prevent future abuse.
Bottom line: the overall culture on how steroids and steroid users are seen needs to change. Yes, steroids are harmful to our overall culture and health – but it shouldn’t be demonized. This won’t lead to change. We can reduce abuse through openness and education.
Debunking Steroid Stereotypes
There is a brief segment of the Vice News video that starts discussing concepts such as roid rage, sharing needles, and “penis shrinking.” This part is a bit of a mixed bag, with the professional correcting the interviewer on some misconceptions but also getting some facts wrong herself.
The Anabolic Doc points out that the expert being interviewed is not a medical professional – but instead a criminologist. So he understands why some of this misconceptions might have slipped through. This is why the doctor wanted to spend some time reacting to the video to straighten some stereotypes out.
The Anabolic Doc debunks the concept of ‘roid rage – stating, “If you’re an asshole then you’ll be an asshole on steroids.” He further compares it to the backwards way men may speak about a woman’s period.
Most people in today’s society know it is rude to use a period to invalidate a woman’s mood. This is true for steroid use and the stereotype of ‘roid rage. Yes, steroids vastly change your hormones, just like a period. And yes, it can lead to mood swings. But it’s not intrinsically related to rage. It affects every individual differently.
The Anabolic Doc also debunks the notion that steroid users line up and share needles at gyms. This may have been true decades ago when health information was less available. But in today’s society, most steroid users know how to be safe with clean needles and injections. This ties into lumping steroid users into the larger hard drug narrative. It creates a “demonized” vision of drug use where strung out users are sharing dirty needles and living in squalor. It’s just not true. There’s no data to support it.
Wrap up
Ultimately, the Vice News video brings attention to a core fact about steroids that many people aren’t aware of – that regular folk use these substances very frequently. It’s not longer an athlete drug. The Anabolic Doc commends the video for detailing this fact – and finds it encouraging that it’s catching waves. Changing the public perception of steroid usage is a big step towards changing how it’s handled.
However, the Anabolic Doc finds it important to fact check some of the misconceptions presented in the video. While it does an overall good job, much like science, these details need to be peer reviewed for viewers to be best informed.
You can watch Dr. Thomas O’Connor’s full reaction to the Vice News video in our latest GI Exclusive above.
“Entering The Pro Ranks:” Andrew Jacked Shares Massive Chest And Triceps Workout, Plans To Compete At Texas Pro
Andrew Jacked is ready to take the competition level up a notch as a professional.
Andrew Jacked is one of the up-and-coming talents in Men’s Open bodybuilding. He plans to compete in the coming weeks at the professional level and recently discussed these plans in a recent video. This came before hitting a high-volume chest and tricep workout.
Jacked caught eyes very early in his career because of his exceptional build and conditioning. He is extremely shredded with a small waist and great symmetry. Jacked has the chance to be a threat at the next level and this is what we will see moving forward. In his career, Jacked has picked up victories at the EBBF Ajman Bodybuilding and Physique Competition and Elite Pro League.
With the help of Flex Wheeler, Jacked was able to win the overall Arnold Classic Amateur title in March. He has been training with the legendary bodybuilder in recent months. Now, Jacked shared his plans for the rest of 2022.
“Flex is my prep coach I’m working with. I told him ‘hey man whoever you bring onboard, I’ll work with. I’ll work with the person because I trust you.’ So, he brought on George (Farah) to the team and yeah, we spoke and started to work out together with my nutritionist. He’s very good and they make it a perfect combo,” Andrew Jacked explained.
Andrew Jacked Discusses Competitions Before Workout
Andrew Jacked did not reveal the exact number of sets and reps from this workout. He showed different angles performing each exercise with some words on how to get the best results. Below, you can find the full order in which he performed this chest and tricep workout.
Andrew Jacked took down this workout at the Dragon’s Lair Gym in Las Vegas. Before hitting the weights, he revealed his competition plans. It was known that he will compete at the Arnold Sports UK show but Jacked also shared that he plans to compete next month in Texas.
“I’m here again prepping for my pro debut. I’m four weeks out. We’ll see what happens, you all know if you do the math, you know what show I’m doing four weeks out. I’m doing the Texas Pro.”
With the help of Flex Wheeler and George Farah, Jacked is getting to his best level. He is putting together a championship physique that can play well in his upcoming shows. Jacked has shown different feats of strength, including massive deadlifts for reps, that are being used to build his physique.
Both Farah and Wheeler are helping Andrew Jacked understand training in the gym while putting together an effective diet. This is an area that Jacked has struggled with but if he can put it together, it is a scary thought for competitors.
“George is also trying to understand how my body works and stuff because my stomach is so sensitive and so small. I can only eat four meals. He has to break down my meals in six places, and when you put it together, it would be like three whole meals and one snack meal. It has to be broken down. Slowly, we are working on that. I’m very allergic to so many things, so we’re working on that also.”
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William Bonac Shows Off Huge Physique He Is Building “Brick By Brick” Heading Into 2022 Olympia
William Bonac looks like he has made some significant improvements in his latest physique update.
William Bonac is not one for summer physique updates on social media but he decided to sneak one in recently. He is one of the most-conditioned athletes in bodybuilding and has made even more improvements to his physique in preparation for the 2022 Olympia.
Bonac was able to return to the Arnold Classic stage in 2022 after having issues with his travel last year. He finished second to Brandon Curry but will have another chance at the biggest show of the year. Bonac was able to win the 2022 Boston Pro and punch his ticket to Las Vegas in December.
In Men’s Open, there is a large group of competitors that can finish in the top three or five at this year’s Olympia. Bonac is in that category. In 2021, Bonac was right on the cusp as he finished sixth. This year, Bonac will be looking to bring his best package to the stage.
William Bonac “Leaving No Stones Unturned” This Offseason
William Bonac took to Instagram to share this physique update and his current weight go 260.8 pounds. He is looking extremely shredded at that weight and will certainly take some of it off before hitting the Olympia stage.
“Was not supposed to post my recent pic, but im so excited with the improvements I made in a few months, that I felt like sharing it with my IG family, fans , & supporters.
Went from 105kg to 118,3kg since I started my off-season prep with my coach @thedietdoc & trainingspartner @candrick29
I have 2kg more to go 2 reach our goal!Brick by brick, leaving no stones unturned in December @mrolympiallc 2022?”
Following the 2022 Arnold Classic, there were talks of William Bonac’s Gynecomastia on stage. This, along with some bloating in the midsection, could have cost him the title but Bonac addressed the issues. He vowed to fix them and by the looks of it, he is well on his way.
There are many who believe that this cost Bonac the title and some who are surprised at the fact. Either way, he is building a championship physique in many ways. There is no doubt that William Bonac will be looking to rebound from the 2021 Olympia and Arnold Classic in March. This could be scary for the competition if Bonac comes in at his very best.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Adrian Pietrariu’s Jaw-Dropping 21-Year Natural Bodybuilding Transformation
PNBA multi-media athlete Adrian Pietrariu shared his 21-year natural bodybuilding transformation.
You can build an incredible physique with a lot of muscle mass and low body fat completely naturally after years of training efficiently and consistently. Professional Natural Bodybuilding Association (PNBA) 2018 athlete of the year, Adrian Pietrariu, shared an astounding transformation on social media, displaying the possibilities of transforming your physique through natural bodybuilding.
Adrian Pietraiu has a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine. He’s also a 2020 INBA PNBA Hall of Fame Inductee. Pietrariu expressed the following statement below about his transformation:
“21 Years Transformation. The trick is to never stop! Don’t be afraid to work. Be consistent. Understand that you are doing it for yourself. Don’t be afraid to try things and fail. It’s a process that you can’t stop learning. Don’t look for a quick fix. Because a quick fix is exactly what it sounds like. Learn to Love Yourself. Invest in yourself.”
You can see his transformation photo on Instagram below:
Natural Bodybuilding Vs. Bodybuilding
We recently covered everything you need to know about natural bodybuilders’ diets and training lifestyles. Natural bodybuilders must build a top-tier physique without performance-enhancing drugs (PEDs) like steroids. That’s not to say all bodybuilders aren’t natural. However, bodybuilding leagues such as the Internationational Federation of Bodybuilding and Fitness (IFBB) Pro don’t drug test their athletes. Therefore, doping is rampant.
The INBA PNBA (the most prominent natural bodybuilding organization) vets its athletes through the most rigorous drug testing standards, the World Anti-Doping Agency (WADA), WADA has a complete 2022 list of banned substances. And any INBA PNBA athlete who fails to adhere to their guidelines will be banned from competing and uploaded to the Hall of Shame.
Therefore, natural bodybuilders follow strict nutrition and training protocols, especially since they can’t use anabolic steroids. Moreover, it takes natural bodybuilders more time to build their physique than steroid users. For example, Adrian Pietrariu’s picture he uploaded is a 21-year transformation. On the other hand, steroids make building lean muscle and losing body fat much easier and faster.
Many natural bodybuilders will take years off from entering a competition. So they can spend that time building as much muscle as possible before cutting their body fat low for shows.
Supplements
Natural bodybuilders also need to be cautious of the supplements they take. Some products have ingredients that are WADA-banned. And these ingredients may be in protein powders, fat burners, creatine, and pre-workouts. For example, former 2021 Natural Olympia Women’s Bodybuilding champ, Jill Kolivioski, failed a drug test administered at the show after taking a supplement she claims had ingredients she was unaware were banned substances.
So it’s the INBA PNBA athletes’ job to do their due diligence to ensure the supplements they take are WADA compliant. Nevertheless, many natural bodybuilders supplement with vitamin D since often people are deficient in this mineral. And it’s vital for testosterone, energy, and immune support.
Follow us on Instagram, Facebook, and Twitter for more inspiration from the top natural bodybuilders!
Martyn Ford Gets Blunt On The Rock & Steroids: “If He’s Natural, He’s F****** Gifted”
Images via Instagram @therock and @martynfordofficial
Martyn Ford weighs in on if he believes The Rock uses steroids to achieve his physique.
Fitness entrepreneur Martyn Ford gave his opinion on whether or not Dwayne “The Rock” Johnson is utilizing steroids. Ford discussed his opinion during a recent interview in which he tackled the subject of performance enhancing drugs.
Steroids can be a really touchy subject to tackle. So many individuals want the masses to believe that they were able to attain their physiques without the aid of outside forces. Many believe that if they admit that they’ve been utilizing performance enhancing drugs that it will put an asterisk next to their name. The idea that people would accuse them of being cheats or unnatural is too much for some to bear.
Others are completely unconcerned in regards to answering the steroid question. They won’t hesitate to admit that they’ve done it, but that it still required work for them to get to the level that they have reached. It can truly be an interesting conundrum to be sure.
Popular bodybuilding and fitness influencer and entrepreneur Martyn Ford gave some of his thoughts on the usage of steroids. Ford believes that most individuals, particularly those in the fitness industry, need to use PEDs in order to achieve the otherworldly look so many covet.
“I don’t care what people say. There’s two to three percent of genetically gifted people and then the rest will always be chasing that look. There’s no way you can look like a fitness influencer without drugs. I can look at 100 athletes and 99% I can tell you how many are and how many aren’t on drugs.”
The Rock Natty or Not?
During the interview, Martyn Ford was broached with another interesting query. When asked if he believed The Rock was utilizing steroids, Ford was reluctant to answer yes or no to the question. Ultimately Ford gave a neutral answer in regards to the question.
“I don’t know. You don’t need to answer the question. He’s one of the most famous actors in Hollywood. I love him to pieces. I think he’s a great guy. I think he’s a brilliant guy and he trains ridiculously hard and he’s worked every second for his physique. I mean, if he’s natural, he’s fuc**ng gifted. But I wouldn’t say anything about him by doing it or not doing it.”
Sure, any would say this was playing it safe. In reality, Martyn Ford isn’t privy to such information. Unless The Rock told Ford himself or was able to attain some kind of blood test, there’s really no way for him or anyone else to know.
To see the full interview click here.
So do you agree with Martyn Ford about his opinion on steroids as well as The Rock? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
WATCH: Chris Bumstead Discusses Benefits Of Mesenchymal Stem Cell Therapy
Chris Bumstead went through the benefits of these injections before a massive hamstring workout.
Chris Bumstead is killing it in the gym as he prepares for what could be his fourth consecutive Classic Physique title at the Olympia. It is clear that he is treating his body in other ways outside of the gym as well. In a recent video, Bumstead discussed the benefits of stem cell therapy followed by a hamstring workout.
Bumstead took the reins as Classic Physique champion in 2019 and has not been able to be defeated. At this point, it is unknown if he will be taken down if he can keep his physique at this level. Bumstead is extremely active on YouTube sharing different workouts and diet plans. Now, he shared another method used to keep his physique in shape.
This summer, Bumstead shared his bulking diet that is being used to put on some more size heading into the fall. Then, he will work on getting shredded heading into the Olympia. Aside from ice baths, which Bumstead is a big promoter of, he also goes through different stem cell injections that produce different benefits.
READ MORE: “Bulking For The Olympia:” Chris Bumstead Shares 4,133-Calorie Full Day Of Eating
Chris Bumstead Shares Benefits Of Mesenchymal Stem Cell Therapy
Chris Bumstead begins by explaining he has done stem cell before but will be taking on a new one. He explains how it helps heal different areas of the body and has different regenerative benefits.
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“I’m going to be doing stem cell in a different way than before. I’ve done stem cell in my shoulder because it has a lot of regenerative benefits. It can help heal, bones, cartilage, ligament tears, anything like that. So, I’ve injected into my shoulder before, but doing something new today.”
The new stem cells that Bumstead is using are mesenchymal. These come from the umbilical cord of a newborn baby. This is a treatment that Bumstead has not tried before but wanted to attempt a new cell.
READ MORE: Why Does Chris Bumstead Take Multiple Ice Baths Per Week?
“I’m using something called mesenchymal stem cells, which comes from the umbilical cord of a recently birthed baby. They test them, make sure the mom and the baby are healthy before taking them.
There’s been a lot of studies that show this helps a lot with autoimmune diseases. It helps modulate your immune system so that it doesn’t shut down your immune system. So, you can’t actually tackle off stuff you need to like infections and all that kind of stuff, but it stops your autoimmune disease from impacting itself negatively, which mine does on to my kidneys.”
Chris Bumstead has an autoimmune disorder called IGA Nephropathy, which is a kidney disease that happens when immunoglobulin gets into the kidneys. This is an antibody that attacks the organ. Bumstead believes that stem cells might be a way to help fight infections in his kidneys.
As we creep closer to the Olympia, it is clear that Bumstead is in championship shape once again. He will be the favorite to win his fourth consecutive title when December rolls around.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.