Tag: Bodybuilding
Seth Feroce Opens Up About Dangers Of Steroids: ‘They F***ing Will Kill you’
Seth Feroce recently discussed the dangers of steroid usage in bodybuilding.
The amount of deaths in the world of bodybuilding keeps increasing and many athletes have spoken out about this issue. Seth Feroce became the latest as he went on a “truck rant” that he shared to his YouTube page about the dangers of steroids in bodybuilding.
Feroce burst onto the scene in the early 2000s as an IFBB Pro bodybuilder. He has not competed in close to a decade but remains an influential figure in the sport because of his overall knowledge and passion for fitness. He has been a critic of steroids for years now and recently backed up his notion during an intense rant.
Just a week ago, Cedric McMillan passed away at 44 years old. This is an ongoing problem in the sport as bodybuilding is losing some great competitors and people. Shawn Rhoden and George Peterson passed away last year due to heart issues as well.
““I knew this day would come whenever I had to make this f***ing video. It seems that nobody is saying it and everybody wants to hear somebody say it. And everybody is trying to think of a way to say it without sounding like a complete f***ing prick but about bodybuilding and motherf***s dying. So it seems I’m going to be the motherf***r to say it. Steroids will kill you. You get it. They f***ing will kill you. They will kill you. That’s it.”
The topic of steroids comes up often in bodybuilding and many wonder why athletes continue to take these supplements despite knowing they are dangerous.
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
According to Seth Feroce, who has been around the sport as a competitor and coach, bodybuilding is addictive and the rush of the action makes competitors feel like they are super human.
“We are addicted to this sport. We love it. It’s an attraction that we cannot control. There is nothing like training back on a 1000 migs of test, 400 migs of tren, and two f***ing Anidrol. You ain’t touching that sh**. You’re a f***ing animal. Yes you are but at some point you have to stop doing that. Do you know why you have to stop doing that? Because it will f***ing kill you and we all know it.”
Seth Feroce continues by explaining that bodybuilding does not need to be saved. Younger athletes want to win so bad that they are willing to do whatever it takes. As competitors get older, priorities can change, especially when families are in the picture. Also, as a bodybuilder gets older, they still have to deal with decisions made at a younger age.
Feroce explains how he is still dealing with some problems despite taking on a healthier lifestyle recently.
“You have children, you start to grow up, you start to realize maybe I should stop doing this sh**. Fortunately for me, it happened when it did when I tore my tricep I thought the world was over. I thought everything was going to come crumbling down. No. It was actually a blessing in disguise because I got my sh** together and now I’m in the best shape of my life.
That doesn’t erase all the shit I’ve done in my life. That doesn’t just erase all the years, the ten, almost twenty years I blasted f***ing gear. I’m like oh yeah I’m fine, I’m not going to have a heart attack. No bit** my days are numbered. They’re numbered! I’m going to f***ing die from this.”
Seth Feroce has been one of the biggest critics of steroids and is not afraid to speak his mind regarding the issue. At this point, he does not believe there is any saving bodybuilding. The risks are out there and competitors continue to use the products. Feroce is simply making sure that bodybuilders understand what they are putting their bodies through.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: The Biggest Mistake To Avoid When Using Creatine
[embedded content]
Jerry Brainum breaks down the realities behind reported side effects in creatine.
Creatine is a powerful and effective supplement for helping to increase muscle growth with very little and few side effects. In fact, it’s somewhat surprising how helpful this supplement can be without being a PED. Of course, this is if you train effectively while using the supplement. However, there have been some reported side effects that might make some lifters stray away from this effective tool. Even worse, there are some reports of more dangerous side effects that might make the supplement seem scary. Are they legit? In our latest episode of Straight Facts, Jerry Brainum breaks down the reality behind creatine side effects – and what you can do to reduce them.
First things first, as far as the FDA is concerned, creatine is a safe supplement to use in your diet. To the uninitiated, some may believe creatine falls in the same category as steroids or other PEDs. This is not the case – and rarely does anyone who even has a basic knowledge of fitness believe this to be true. That being said, there are some side effects that can cause discomfort.
Creatine can often cause gastrointestinal issues, aka stomach pain or bloating. It’s nothing to be seriously concerned about but the discomfort could be enough to make some lifters avoid creatine all together. That’s why Jerry Brainum has decided to break down what causes these side effects – and how to reduce stomach or bloating discomfort. He also addresses more serious health claims that have occasionally sprouted in the fitness industry.
How to reduce creatine gastrointestinal issues
If anyone has relied on creatine to build more muscle, they are probably more than familiar with the feeling of bloating, stomach discomfort, and increased gas (aka farting). But it doesn’t always have to be this way. Jerry Brainum explains that the biggest cause for stomach bloating or discomfort with creatine in dehydration.
Jerry Brainum explains that creatine, when consumed, can lead to further dehydration in the body. Combine that with a hard workout which makes you sweat more than usual – and you can be facing more sever dehydration than usual. This can ultimately be the cause for gastrointestinal problems after taking creatine.
That’s why Jerry Brainum suggests to keep extra care with consuming water when taking creatine. Ensure that you are fully hydrated and consume additional water with your creatine. This may help lower stomach and bloating issues.
RELATED: Check out our official review guide of the best creatine supplements on the market in 2022.
Can creatine be damaging for your health?
Jerry Brainum also addresses one report of creatine causing pulmonary embolism – aka a blood clot that blocks blood flow and can lead to death. While this is not a common held belief, these kind of studies can help spread misinformation and fear regarding certain substances.
As Jerry Brainum describes, the report itself is a case study. Meaning, in this case, it was only reported and studied in one man. A one to one correlation cannot be made to creatine and pulmonary embolisms – because this was not tested and proven in a larger sample set of individuals. In fact, the study itself only states that there is a “possible link” between the two.
Jerry Brainum than details the specifics of the report. The study indicated that a man with no family history of blood clots suffered a pulmonary embolism after increasing his dosage of creatine and then training shortly after. Their argument was that the large dose mixed with exercise led to extreme dehydration which can significantly increase the chance of blood clots.
However, Jerry Brainum points out that this is the only known study taken regarding the connection between creatine and blood clots. While Brainum cannot prove one way or the other himself – his suspicion is that at most the creatine helped contribute to an already underlying but unknown condition.
Brainum further points out that there are hundreds of thousands of people who use creatine. If this was truly a concern or real correlation – there would be a much larger known issue with blood clots and creatine seen across the country. Ultimately, while studies can always change, Brainum relies on the FDA’s current approval of the supplement.
Wrap Up
Ultimately, Jerry Brainum wants to emphasize one key fact that all creatine users should known. Stay hydrated. Ensure that you consume more water than usual if regularly consuming creatine. No, failing to do so will not seriously risk your health. But it can lead to stomach discomfort, bloating, and gas. It is always more healthy to stay hydrated than dehydrated. So ensure to keep this fact in mind regarding creatine use in your diet.
You can watch Jerry Brainum go into further detail by watching the full episode of Straight Facts above. And make sure to come back each Wednesday for new episodes every week.
Kali Muscle Believes Bodybuilding Must Stop: ‘You Are Gonna Die, Young’
Kali Muscle has a strong message for all athletes in the sport of bodybuilding.
Kali Muscle is a former bodybuilder who has been through it all to this point. After a successful career on stage building an elite physique, Kali dealt with health risks of his own from all supplements that were taken. This is the reason that he believes the sport of bodybuilding has to stop and will eventually fall off.
Kali Muscle was in great shape from the time he was young. He was a three-sport athlete who earned a football scholarship to Fresno State. During his time in college, Kali was arrested for robbery and sentenced to 11 years in prison. Despite a poor diet, the natural athlete was able to keep up his incredible physique. This is why he decided to take up bodybuilding.
In 2009, Kali Muscle began competing in bodybuilding and saw great success early on. This led to more supplements being used to keep up a championship physique. After suffering a heart attack of his own in retirement, Kali Muscle has a simple message for bodybuilders.
“All y’all bodybuilders out there, quit. You’re gonna die, young. Simple as that.”
Kali Muscle suffered a heart attack in November of 2021. It came on the same day that Shawn Rhoden passed away. Rhoden’s death, among others, opened the eyes of many around bodybuilding including Kali Muscle.
READ MORE: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
In his recent YouTube video, Kali referenced specific bodybuilders such as Rhoden, Cedric McMillan, George Peterson, and John Meadows. These are deaths that Kali Muscle believes could have been avoided if they were not in bodybuilding.
“Taking all these health risks and as we see, they dying in their 40’s. I almost died. I didn’t know about roids until I was 34. I was a late bloomer so I thought maybe it wouldn’t happen to me because like I said, I was a late bloomer. Now you got guys 15 and 16 taking steroids, which is stupid to me.”
Kali Muscle explained that he suffered from different issues growing up as well. From the age of 15-31, Kali dealt with severe migraines which he described as feeling like “mini strokes.”
“It’s the most unhealthy sport there is, if you want to call it a sport. It’s just terrible. There’s no purpose for it, bro. I see bodybuilding on its way out, phasing out. And I agree. Too many people die.”
The recent string of deaths has hit the bodybuilding world hard. Whether it is steroids causing the problems or something else, Kali Muscle believes that it is an issues that has to find a solution.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 INBA Capital City Championships Results
The 2022 INBA Capital City Championships took place on Saturday, April 16, 2022, in Davis, California. Julian Irvin led the way to win Men’s Bodybuilding and was awarded the Most Muscular Award. Irvin served in the military and trained himself for the show. Winning this event earned Juilain Irvin his PNBA Pro Qualification.
INBA Capital City Championships Recap and Outstanding Athletes
Other standout athletes include Bunthoeum Ham, an active USA Navy recruit whose posing was magnificent. It paid off for Ham after attending the INBA PNBA Workshop held May 19 in Corona, CA, where he received posing tips from PNBA professionals Derek Joe and Dr. Peter Chchonski. This show was also his first time competing, and he took home first place in Classic Physique Open, won Best Poser, and walked away with a PNBA Pro Qualification.
Diego Garcia is another competitor to take notice of. It was Garcia’s first time competing, and he won both the Men’s Physique Novice and Open classes. The competition was fierce, though, so two PNBA Pro Qualifications were awarded in the Men’s Physique Open class, both the first and second place finishers – Diego Garcia and Heinrich Stohner. It’s a rare circumstance; however, when the competition is close, Denny Kakos or the CEO Diana Kakos may award two pro cards in the same category.
PNBA pro and multi-media athlete Marc Cheatham also appeared and awarded the Men’s Physique open category.
It wasn’t just a happy turnout for the boys. Women ranging from their mid-20s – to 50s were inspirational. For example, Julie Romeros began a weight loss journey in October 2020. Initially, Romero only wanted to lose 20 lbs. But once the pounds started coming off, she kept going. She’s lost a total of 61 lbs so far and wants to inspire others to take a step toward a healthy future. Betty Mayes is another inspirational woman competitor who’s lost 41 lbs. And Analyssa Navaros proves how fabulous you can look after bearing two children.
Additionally, Julie Hall and Mary Haynes were awarded their PNBA Pro Qualifications. Hall won both the Grand Masters Figure and Open Figure, and Mary Haynes won Figure Masters. The Bikini Divas Open category was a close one, but Aubrie Koll had what it took to win and earn her PNBA pro qualification.
Iron Man Magazine and Pro City Supplements provided prizes to the winners.
INBA Competition Info
The INBA welcomes all levels of fitness and bodybuilding and includes a variety of categories. Some of them are Body Quest (weight loss transformation), Bikini Diva Mama Category (women who have had children 1-3 years ago from the competition date, and Beach Body (entry-level category to Men’s Physique).
Each International Natural Bodybuilding Association (INBA) competition competitors earn the chance to make Professional Natural Bodybuilding Association (PNBA) Qualification – a chance to compete as a professional athlete in the PNBA league. Although, the PNBA Qualifier doesn’t earn their PNBA pro status until the athlete competes on the PNBA stage. The PNBA offers pro qualifications in the following categories: Open, Masters 40-49 (age), and Grand Masters Bodybuilding 50-59.
When it comes time for competition, the INBA PNBA offers special/bonus awards – Best Poser, Most Muscular, Best Presentation, and Most Symmetrical. Also, the World President and Founder Denny Kakos or the event’s promoter will choose an athlete to win “The Best In Show Award,” which is a unique award that sometimes consists of an INBA/PNBA shield. Awards are given to standout athletes the judges liked.
Any athlete who competed at INBA Capital City Championships qualifies to compete in Team USA on September 23-24 in Las Vegas, NV.
The results from the competition have been announced. Below is the full breakdown of the 2022 INBA Capital City Championships.
2022 Capital City: All Division Winners
Men
Beach Body: Raymond Robinson
Men’s Bodybuilding: Julian Irvin
Classic Physique – Open: Bunthoeun Ham
Men’s Physique – Teen (13-19): Jayden Cross
Men’s Physique – Junior (20-23): Diego Garcia
Men’s Physique (Novice): Diego Garcia
Men’s Physique (Open): Diego Garcia
Women
BodyQuest Transformation: Julie Romero and Betty Mayes
Ink/Tattoo: Christi Robinson
Sport Model – Novice: Gloria Reyes
Figure – Masters (40-49): Mary Haynes
Figure Grand Masters (50-59): Juli Hall
Figure Open: Juli Hall
Wellness: Gloria Reyes
Bikini Divas – Mama’s 3 Child Uner 3 Year: Analyssa Navarro
Bikini Divas – Grand Masters (50-59): Christi Robinson
Bikini Divas – Jr Masters (35-39): Gloria Reyes
Bikini Divas – Novice: Melissa Vejar
Bikini Divas – Open: Aubrie Koll
Special Awards
Most Muscular: Julian Irvin
Most Symmetrical: Juli Hall
Best Poser: Bunthoeun Ham
Best Presentation: Analyssa Navarro
INBA Shield: Julie Romero
Trainer Appreciation: Forever Fit by Paul & Marley Urciaga
2022 INBA City Capital Championships Breakdown
Beach Body
First Place – Raymond Robinson
Men’s Bodybuilding
First Place and PNBA Pro Qualification Awarded – Julian Irvin
Second Place – Myles Miller
Classic Physique Open
First Place and PNBA Pro Qualification Awarded – Bunthoeum Ham
Second Place – Myles Miller
Third Place – Aaron Garcia
Men’s Physique – Teen (13-19)
First Place – Jayden Cross
Men’s Physique – Junior (20-23)
First Place – Diego Garcia
Second Place – Andres Rivera
Men’s Physique (Novice)
First Place – Diego Garcia
Second Place – Yoandy Hierrezuelo
Third Place – Jayden Cross
Fourth Place – Darwin Hercules
Men’s Physique (Open)
First Place and PNBA Pro Qualification Awarded – Diego Garcia
Second Place – Heinrich Stohner
Third Place – Felix Valencia
Fourth Place – Yoandy Hierrezuelo
BodyQuest Transformation
Julie Romero
Betty Mayes
Ink/Tattoo
First Place – Christi Robinson
Sport Model – Novice
First Place – Gloria Reyes
Second Place – Julie Romero
Figure – Maters (40-49)
First Place – Mary Haynes
Figure Grand Masters (50-59)
First Place – Julie Hall
Second Place – Katrina Finley
Figure Open
First Place and PNBA Pro Qualification Awarded – Julie Hall
Second Place and PNBA Pro Qualification Awarded – Mary Haynes
Third Place – Katrina Finley
Wellness
First Place – Gloria Reyes
Bikini Divas – Mama’s 3 Child Under 3 Year
First Place – Analyssa Navarro
Bikini Divas – Grand Masters (50-59)
First Place – Christi Robinson
Bikini Divas – Jr Masters (35-39)
First Place – Gloria Reyes
Bikini Divas – Novice
First Place – Melissa Veiar
Second Place – Analyssa Navarro
Third Place – Bailey Lewis
Bikini Divas – Open
First Place and PNBA Pro Qualification Awarded – Aubrie Koll
Second Place – Melissa Veiar
Third Place – Analyssa Navarro
Fourth Place – Yasmin Delgado
Most Muscular
Julian Irvin
Most Symmetrical
Juli Hall
Best Poser
Bunthoeum Ham
Best Presentation
Analyssa Navarro
INBA Shield
Julie Romero
Trainer Appreciation
Forever Fit by Paul & Marley Urciaga
Generation Iron wishes to congratulate all the outstanding athletes who earned a win at the 2022 INBA Capital City Championships!
Aryan Pasha: The First Transman Bodybuilder Continues To Inspire Others
Aryan Pasha is a lawyer and renowned bodybuilder in India known for breaking barriers.
It began early for Aryan Pasha. Born a female named Naiyla, Pasha knew from a young age that she was meant to be a boy. Now, he is continuing to inspire others as a lawyer and the first transman bodybuilder.
At six years old, Pasha did not want to wear the female uniform to school and insisted on wearing the male’s clothing. The journey was not easy for Pasha but at 18 years old, he went though major surgeries that allowed him to begin identifying as a male. This is when he began accepting himself.
“As a child, I hated being called Naiyla but it’s your typical Indian name and my identity was not questioned because of the way I looked,” Aryan Pasha said.
Growing up in India, Pasha began playing sports at a young age. He explained that this allowed him to hide his identity from others because of the name that he was being called.
“I turned to sports when I was 10. In this community, you’re usually referred to by your last name. So I spent most of my childhood on the playground with other boys who were comfortable around me because they didn’t know I was a girl. I underwent sex-reassignment surgery at 19, but it wasn’t until my 25th birthday that I came out as transgender to even my closest friends, and eventually, in public.”
In 2017, Aryan Pasha began training for Trans Fit Con but was denied eligibility because of his age. This was around the time he gained a true passion for fitness. Pasha began training as a bodybuilder and has built a successful career in the sport.
Aryan Pasha Bodybuilding Career
Since 2019, Pasha has appeared in leagues such as the IFBB, International Bodybuilding and Fitness Federation, and International Health, Sports & Fitness Festival. He has appeared in multiple shows with top-five finishes in three over the years. This includes a first-place finish in the IHFF in 2020 and a sliver medal at Musclemania in 2018.
Aryan Pasha began competing in Female categories of bodybuilding and it was a big accomplish when he was able to switch over to Men’s categories.
“This is what I wanted in my life, to compete with other men. I enjoyed every second when I was on stage because this is what I dreamt of. I was not nervous at all and just anted to complete poses like a champion.”
Aryan Pasha continues to train as a bodybuilder and compete on stage in Men’s categories. His story is an inspiration to those who have been told that they cannot do something or reach a goal. Pasha is living proof that it is possible.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ronnie Coleman To Launch NFT Collection On May 2
Ronnie Coleman is one of the top bodybuilders of all-time and will now take on a new avenue.
Ronnie Coleman put together a career on stage that has him up their with the all-time greats. Now, he is taking a new path off the stage. Coleman is preparing to launch his new NFT collection on May 2nd that will offer many perks and sweepstakes to owners.
The general collection will offer 1,410 limited edition NFTs that grant access into Ronnie Coleman’s private fitness club. Other utilities will include a chance to won a Tesla Model 3, a private group chat with Coleman, and exclusive content for NFT holders.
There will also be different collections based on the years that Coleman won his Olympia competitions. From 1998-2005, Coleman logged eight consecutive Mr. Olympia victories, which is tied for the most all-time.
The name of the collections can be found below:
1998: That Cobra Back
1999: Well Rounded
2000: 4-Dimensional Muscle
2001: Life Or Death
2002: Fly Birdie, Fly
2003: Meat Market
2004: Super Human
2005: Game Over
The presale Whitelist only will begin on Saturday, April 30 at 10 A.M. PDT.
“The King, Ronnie Coleman, has created an NFT Series consisting of 1,419 limited edition NFTs which include his 9 most iconic poses over his eight consecutive years as reigning Mr. Olympia,” stated on the official website of Ronnie Coleman’s NFTs.
“The NFT will come with many perks and will grant the owner access to exclusive fitness community only accessible through ownership of the NFT.”
Ronnie Coleman is the latest fitness figure to launch an NFT line. Men’s Physique Olympia champion Brandon Hendrickson recently created his own NFT line to help others reach their fitness goals. Generation Iron also has its own collection, that features athletes such as Kai Greene.
Coleman is beginning to spread the word about this collection and will offer a presale option for those who want to get in early. When looking for a fitness NFT, it is hard to go against the man who has the most Olympia victories in the history of bodybuilding.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
PNBA Natural Bodybuilder Philip Ricardo Jr. Discusses IIFYM Vs. Meal Plans for Getting Ripped
PNBA legend Natural Olympia champion Philip Ricardo Jr. discusses if a meal plan or IIFYM your macros is better for leaning out.
A proper nutrition plan is vital for anyone’s fitness goals, and it’s especially imperative for professional bodybuilders. But, of course, with so many different nutrition plans out there, it can be challenging to figure out the right one for you. The Longevity Muscle Podcast posted a clip on Instagram of Philip Ricardo Jr. explaining if it’s better to do a meal plan or If It Fits Your Macros (IIFYM).
Philip Ricardo Jr. is 2021 Natural Olympia’s Men’s Bodybuilding Grand Masters reigning champ. He’s won Natural Olympia on multiple occasions and has been in the sport of natural bodybuilding for decades. In the Longevity Muscle Podcast interview, Ricardo Jr. stated:
“Everyone is different. I was always pretty lucky because I had the discipline to stay on a basic diet. I don’t need a lot of variety so that I can use chicken breast and fish and brown rice and asparagus the entire prep and not feel crazy.
I’ve tried other protocols and having pop tarts and things like that, but it just doesn’t work for me.”
He also said that you shouldn’t be a slave to your nutrition, and you should enjoy life, food, and cheat meals. Ricardo Jr. thinks he’s a carnivore by nature, so he doesn’t mind eating pure, clean foods. He credits being disciplined from a young age and in the military to help him stay on a strict diet. However, he admits to being a sucker for Reese’s Peanut Butter Cups.
Below you can see a clip of Philip Ricardo Jr. discussing his views on IIFYM and meal plans.
https://www.instagram.com/reel/CcAWKoajO6d/?utm_source=ig_web_copy_link
IIFYM Vs. Meal Plan
IIFYM means if it fits your macros. As the name suggests, you can eat whatever you want on this diet so long as it fits your nutrition targets – calories, protein, fats, and carbs. On the other hand, a meal plan is more strict. With a meal plan, you are required to eat certain foods.
According to Philip Ricardo Jr., a meal plan works best since he doesn’t mind eating the same healthy foods. However, he acknowledges that everyone is different, and he allows himself some sweets during the off-season camp until a month out before shows.
The pros to IIFYM are that you can eat whatever foods you want as long as you hit specific nutrition targets – name it cookies, pizza, or pop tarts. You can eat it if you’re still hitting your calorie, protein, carb, and fat targets. Of course, it may not be the most beneficial for your overall health to consume junk foods, so even if you’re following IIFYM, it’s recommended that you consume 80% of your calories from healthier foods, and the remaining 20% can come from whatever you want.
A meal plan is much more strict. And although it can be set up to include some junk foods, a meal plan is eating the same foods repeatedly. The benefit of this is that you will for sure hit your nutrition targets, and it will mainly consist of healthy foods. It makes dieting simple.
Nutrition In Natural Bodybuilding
In natural bodybuilding, it’s even more essential to be on point with your nutrition. That’s because drugs are prohibited. And without the use of drugs to enhance your physique, you must make sure you are doing everything right with your nutrition to build a competitive body. Leagues such as the INBA PNBA vet their athletes through the most rigorous drug testing procedures – the World Anti-Doping Agency (WADA).
Follow us on Instagram, Facebook, and Twitter for more nutrition tips from PNBA athletes!
Cedric McMillan’s Top Back Workouts By Victor Martinez
Get a great back workout in honor of Cedric McMillan here!
The bodybuilding community recently lost Cedric McMillan, a beloved bodybuilder and fierce competitor in the sport. The 44-year old was very open about his health and past heart issues that resulted in a near death experience in 2021. While details are not confirmed, the bodybuilding community is deeply saddened by the loss of this true competitor and friend, as yet another bodybuilder has passed away too soon.
Cedric had great workout routines which contributed to his massive physique and sheer determination to be a top competitor. Generation Iron took on one of Cedric’s top back workouts with help from Victor Martinez. While Victor and Cedric weren’t extremely close, they met a handful of times. In honor of Cedric, Generation Iron wanted to take on this workout and share it with all of you to see just what it took to get Cedric to where he was.
Let’s jump into this Cedric McMillan back workout so you too can try and see gains like Cedric himself. A thoughtful and focused athlete, while being playful and funny off stage, Cedric leaves a powerful legacy and one we all can embrace and remember.
About Cedric McMillan
Cedric McMillan was born in Maplewood, New York and loved all things muscle. He would draw superheroes based on bodybuilding and workout magazines and was always talking about bodybuilding and how to get physiques like them. He went pro in 2009 after winning the NPC Nationals contest and from there, there was no slowing him down. He became a top contender in the bodybuilding community after he won the 2017 Arnold Classic in the Men’s Open division.
What Cedric did for bodybuilding was bring back the “classic” look, the one fans and athletes wanted to see most. Even Arnold Schwarzenegger was impressed and optimistic about Cedric and his amazing physique.
Cedric would, however, undergo serious health issues and was optimistic about recovering and getting back to his true form. His death is tragic and the bodybuilding world lost a true competitor and pioneer for change .
Photo via @cedricmcmillan Instagram
Cedric’s Back Workout
Generation Iron took to the gym with Victor Martinez, pro bodybuilder and a force in his own right, to perform one of Cedric’s top back workouts. His movements were precise and meticulous and each exercise had a purpose that lent to his massive physique and incredible resume.
A note for readers: All advice and tips on these workouts are coming from Victor Martinez.
1. Smith Rows
For the Smith rows, Cedric never went crazy with weight. He would perform one warm-up set and then two working sets and would use a smith machine because it was more stable. Staying slow and controlled during the entire movement, he would pause slightly at the top for that added squeeze.
2. Lat Pulldown
The lat pulldown also saw a warm-up and two working sets and was performed with a wide grip. With this grip, it is important to use your back to the best of your ability to not lose the grip as you go as far down as you can without losing control. If your shoulders start to raise during this movement, really try to keep them down as you go up in order to not let your shoulders take over the principle movement.
3. Cable Rows
For cable rows, you will perform one lighter set and usually around two heavy sets. For this exercise, keep your chest up as you engage and perform this exercise and as you lean forward to initiate the movement, hinge from the hips but keep your spine neutral.
As you pull into your abs, don’t lean too far back and give your lats a squeeze for that added level of work. If you pull into your upper chest, you will target your upper back and the lower you pull, the lower down your back you target. Victor does say that while you can add variations to this movements, nothing crazy really happens.
Make sure to stabilize your back and engage your core to avoid unwanted back pain as well.
4. Superset (Underhand Pulldowns & One Arm Lat Pulldowns)
Underhand Pulldowns
These are used with a shorter bar and require you to lean back slightly as you hit the center of your back. As you pulldown, exhale, and as you return to the top, use this time to inhale, according to Victor.
One Arm Lat Pulldowns
For this exercise, keep the movement controlled and your shoulders stable to only work your lats. By keeping your arms straight, you will engage the lat and won’t get so much movement out of the shoulders.
Other Tips From Victor
During this workout, Victor offered up advice and answered questions from those watching the live workout.
Stretching
Victor offers two great lat stretches for better circulation and pumps. Stretching during the workout allows for better growth as well (1). The first is to grab a stable object and slowly lean back, keeping the arm grabbing the object straight and you squat lower into the stretch.
The second stretch is the same movement in terms of stretching the lat and leaning back slowly, however, your arm is twisted to engage the muscle differently.
Supplements
When asked about three of the most important supplements, Victor offers up glutamine, creatine, and carb drinks.
Glutamine: Allows for better muscle growth, less muscle wasting, and increased performance by allowing for better recovery. You will also find that glutamine can improve cognitive function and offer up less stress (2).
Creatine: Creatine can increase strength and provide for better muscle pumps while also boosting athletic performance and improving your metabolism. You will also find better power output and more refueled energy stores (3).
Carb Drinks: May improve energy and fuel endurance by giving you extra carbs to replenish stores. Can also work to improve cognition and focus.
Victor was also asked which three supplements he couldn’t live without. His response: protein, aminos, and carb drinks.
Victor offered up his approach to working out which was to skip a body part every week. This offers up the chance to get plenty of rest, increase your pump for the next workout, and benefit from both recovery and a fresh and ready to work muscle.
When asked about working legs, Victor says to do so twice a week and to alternate between a heavier set day and a lighter set day. There is no point in doing the same workout twice. What you will find is you can cut your first workout’s sets in half for the second day.
As for unilateral exercises, like the one arm lat pulldowns above, Victor states that working one arm at a time allows you to maximize unilateral effects and fix any unwanted imbalances that can ruin a great physique.
Wrap Up
In honor of Cedric McMillan, Generation Iron, along with Victor Martinez, took on one of Cedric’s top back workouts to see just how he did it. A beloved and accomplished bodybuilder, Cedric’s legacy will live on in the bodybuilding community and outside of it alike, and his workouts that got him to where he was can be passed down for all. Taking notes from the pros can give you serious results and this top back workout from Cedric is no exception.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Nunes, J.; et al. (2020). “Does stretch training induce muscle hypertrophy in humans? A review of the literature”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Francaux, M.; et al. (1999). “Effects of training and creatine supplements on muscle strength and body mass”. (source)
‘Joocy’ Chest Day: Chris Bumstead Shares Technique On How To Build Size
Chris Bumstead shared wisdom on how he has built one of the best chests in bodybuilding.
Chris Bumstead continues to dominate the gym during his prep for the Olympia. He is the reigning three-time Classic Physique champion and will enter as the favorite to win four in a row come December. On his YouTube channel, Bumstead shared a video revealing different techniques and tips during chest day.
Bumstead walked viewers through his chest workout during bulking phase. This is where Bumstead has been in his prep for a few weeks now. Bumstead battled COVID-19 at the beginning of the year but is back in the gym and looking strong once again.
Chris Bumstead is down in Florida and took down this workout at The Revive gym.
Smith Machine Incline Press
The workout began with incline presses on the Smith machine. Bumstead used this as a warmup for the rest of the workout. He likes to use the Smith machine for different reasons. He explained that he likes to squeeze the shoulder blades and it allows the chest to remain engaged on the way down.
“Hurts your shoulders less, it’ll hurt your shoulders less in the long term and it’s effective for your pec.”
Seated Cable Fly
Seated cable flyer were next and the most important part of this workout is to keep the elbows aligned with the cable. This allows the lifter to get the best results and not put as much strain on the shoulders. Cable flies are meant to hit the upper chest and this is done effectively if everything is in line.
Bumstead performed two sets with a drop set before moving on.
“ou get a full range of motion. Full stretch, you’re strong in the pressing movement. But you also have the fly together with the cable still having tension for the contraction.”
Incline Machine Press
Chris Bumstead continued with three sets of 10 reps with three plates on the incline press machine. Bumstead skipped out on push-ups and decided to take on this machine. He lowered the seat in order to press higher and get a bigger range of motion.
Pec Deck Fly
The pec deck fly was the final exercise of this workout. Bumstead crushed three sets before ending the day.
“After a set where you fail, you stop for a second and push as far as you can. Hopefully you can get half a rep, contract whatever muscle i.e. pec in this instance and just squeeze in hard flexing your muscle as hard as you can – at least like ten seconds.”
Chris Bumstead continues to make improvements in the gym despite being at the top of Classic Physique. To this point, he has been unbeatable on stage and it will be interesting to see if this trend continues.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Joe Mackey Crushes 900-Pound Raw Deadlift, Dedicates Lift To Late Cedric McMillan
Joe Mackey is a bodybuilder that has shown off extremely brute strength during his career.
Joe Mackey is an IFBB professional bodybuilder with the strength of a powerlifter. During his career, Mackey has maintained a strong physique while trying to accomplish goals in the gym. Recently, he reached one of his goals deadlifting 900 pounds.
Mackey stepped up to the bar with wrist wraps and a lifting belt. This is considered a raw lift because of the equipment used and this was a long journey for Mackey in the gym. Mackey shared the lift to Instagram and dedicated it to Cedric McMillan.
“This one was for you too @cedricmcmillan Rest in paradise big bro”
Joe Mackey has been chasing this personal record for quite some time now. He made it clear that he wanted to get to the 900-pound mark and was able to do it on Saturday. Even after completing the feat of strength, Mackey had to acknowledge that it was no easy task.
“It was not the prettiest but told you and myself I was going to do it and I did just that!
I know I don’t say this often, but Holy shit, that was heavy!
If you look midway thru the lift you’ll see I shake my head no because doubt kicked in and said drop it, but that wasn’t going to happen without a fight.”
To build physiques like those in bodybuilding, there has to be some massive weight being moved in the gym. When looking at the sport as a whole, Joe Mackey continues to be one of the strongest competitors in the world. Along with Kyle Kirvay, the term powerbuilding has been used to describe those who excel in both bodybuilding and powerlifting.
Mackey earned his Pro Card in 2016 when he finished second in the super-heavyweight division at the 2016 NPC Nationals. He has not won a competition yet but has been featured in five since 2016. His best finish came during the 2020 Tampa Pro when he placed eighth.
After reaching his 900-pound deadlift goal, Mackey will now look to check off his next venture — winning a professional bodybuilding show. It has been a record-setting year for Mackey and it could lead to a victory on stage. If this happens, he will officially take the next step in many avenues in his career.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.