Tag: Bodybuilding
Natural Bodybuilder Michael Boyle Explains When You Should Take a Deload Week
INBA PNBA athlete Michael Boyle says this is when you should take a deload week.
Taking a deload week can be beneficial for your workout progress. It’s when you back off the intensity and volume you do when you work out. Deload weeks will help you build muscle and is a form of active recovery. The question is: how often should you do them? International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Michael Boyle shares his experience on when you should reduce your workout intensity and volume.
Michael Boyle is a 2x British natural bodybuilding champion. And he earned a bronze medal in the Men’s Bodybuilding Master’s division at 2021 Natural Olympia – this year, he plans to win it all!
Michael Boyle shared his perspective on social media regarding the best time to take a deload week. According to Michael Boyle, the proper time is:
“There is no rules when to take a deload week. I’m finding it’s every 3rd week for me. Listen to your body. Talk to your coach. Find what works for you.”
Boyle acknowledged that he just hit a new personal best on deadlifts after coming off a deload week. You can see Boyle deadlifting below:
https://www.instagram.com/p/CbDEu3-jdKc/?utm_source=ig_web_copy_link
Deload Week Benefits
Michael Boyle has found that taking a deload week every three weeks works best for him. Of course, as he acknowledges, this may not be the case for everyone. Some people will only want to once every 6-12 weeks.
Benefits
Gain strength and muscle
Faster recovery
Improve joint health
Reduce stress
Listening to your body is a critical factor in determining when the right time to take a deload week. For example, if you’ve plateaued in the gym, are suffering from delayed onset muscle soreness (DOMS), or are chronically tired, it may be time for you to back off on your workload and intensity.
Furthermore, the higher your intensity and volume are, the more often you’ll want to take a deload week. As a natural bodybuilder like Boyle, he’ll train with high intensity and high volume workouts, so he benefits from taking a deload week every three weeks. On the other hand, a regular everyday gym-goer may not need to deload as often because their volume and intensity will be lower than a top natural bodybuilder’s training regimen.
Natural Bodybuilders Vs. Enhanced Lifters
Moreover, natural bodybuilders cannot exploit steroids. Their bodies can’t do as much volume and intensity as consistently as an enhanced lifter (lifter doping). That’s because drugs such as steroids will allow your body to do so more than it’s capable alone. Therefore, steroid users may be able to forgo them or do them less often.
How to Implement a Deload Week
You’ll want to back off the volume (sets, reps, and exercises) you do, combined with doing them at a lower intensity. Unfortunately, there’s no carved-in-stone way to do this. However, we recommend cutting back each set by 1-2 per exercise and using a weight that’s 40-60% of what you would typically lift.
Recap
Deload weeks can help you hit new records on lifts and help your body recover. Unfortunately, there is no standard time to add a deload week. It’s best to listen to your body but do them periodically.
Follow us on Instagram, Facebook, and Twitter for more workout tips from the top INBA PNBA athletes!
Calum von Moger Aims to Bounce Back From Legal Issues: ‘I Learn From My Mistakes And Become A Better Person’
Calum von Moger will learn from his mistakes and believes that he will prevail in the end.
Calum von Moger is a promising bodybuilder who has a chance to make an impact on stage if he can get certain issues straightened out. The Australian bodybuilder has found himself in some legal trouble recently and this has halted his career. Now, he vows to get everything in line and become a better person on and off the stage.
von Moger ran into some trouble in Australia recently. First, he was put in headlines for an alleged road-rage incident that involved the bodybuilder chasing down the other driver after threatening him with a machete. Also recently, von Moger was arrested for possession of drugs.
Every athlete, and person, has their own demons and Calum von Moger vows to learn from his mistakes in the past. He took to Instagram to share a message about how he will turn it around.
“Everyone has a past. We’ve all been through hard times. I admit, I messed up bad many times. But I don’t care about dwelling on negative thoughts of the past. All I care about is that I learn from my mistakes and become a better person. I’m trying my hardest to stay strong but I have my days too.The Media will always focus on the negative news to get our attention and start gossips. But the positive achievements I’ve done in my life far outweigh the muck-ups I had along the way ⚖️ That I can swear on ?Anyway, All I can ask is for your forgiveness so I can keep moving forward on the right path again ?”
Calum von Moger burst onto the scene in 2020 when he won Classic Physique at the NPC Mr. Universe competition. This performance earned him an IFBB Pro card but he has been unable to get on stage to make his debut.
Aside from the legal troubles, von Moger suffered a bicep tear while attempting a massive 400-pound barbell curl. This workout came during a session with Chris Bumstead. If von Moger is looking to emerge in the IFBB in Classic Physique, there is no one better to train with than the reigning three-time Olympia champion.
There are still charges pending against Calum von Moger. Once these are taken care of, the bodybuilder can focus on keeping his work and bettering himself in his career. When looking at his physique, von Moger has a chance to make a name for himself at the next level and this is what fans have been waiting for.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Hardcore Truth With Johnnie O. Jackson: Why The Masters Olympia Is So Important
[embedded content]
Johnnie O. Jackson discusses his excitement for the possible return of the Masters Olympia, whether he will compete, and why the competition is so important for the sport.
Jake Wood made headlines in February 2022, when he confirmed that he is working on brining back the Masters Olympia to the IFBB Pro league. The Masters Olympia ran from 1994 to 2003 and then a brief return in 2012 with Dexter Jackson earning the final big win for the competition. Since then, the Masters Olympia has vanished. Now it seems that 2023 will bring back the prestigious competition – and Johnnie O. Jackson couldn’t be happier to hear the news. In our latest episode of Hardcore Truth, Johnnie O. Jackson explains why the Masters Olympia return is a big deal – and the true importance of the competition for the sport.
When Dexter Jackson continued to compete in the Mr. Olympia after his 2012 Masters Olympia win, it seemed to almost prove that the Masters Olympia was unnecessary. Jackson was able to continue to hold step against his fellow athletes and earn top 5 placings in the Mr. Olympia. If someone his age could place so high in the main event, what need is there for the Masters Olympia at all?
The fact that the Masters Olympia has been absent from the IFBB Pro league for so many years seems to confirm that line of thinking. That is, until it returns in 2023 (according to Jake Wood’s hopes during the admittedly still preliminary planning stages). But Johnnie O. Jackson believes that it shouldn’t have ever left.
Why The Masters Olympia Is So Important
During this week’s episode of Hardcore Truth, you can hear the excitement in Johnnie O. Jackson’s voice as he talks about the return of the Masters Olympia. To him, it’s an important part of the IFBB Pro. Why? Because it can be a vital force for the longevity of pro bodybuilders.
Not only does it provide a more fair outlet for pro bodybuilders to continue to compete – it also can provide a longer career as a bodybuilder. Johnnie O. Jackson understands that in today’s world, it’s very possible for a retired bodybuilder to continue to make a living. Social media and entrepreneurial efforts can help pro bodybuilders build a brand that becomes their new income beyond competing.
However, Johnnie O. Jackson also knows one thing is true – you can never truly take the bodybuilder out of the man. If the Masters Olympia were to return with some sort of significant prize money – Jackson could see many notable retired pro bodybuilders returning to the stage.
Even beyond that – for younger bodybuilders currently competing, the Masters Olympia could establish a much more optimistic future for how long an athlete is able to compete – should they want to well past 40 or even 50+ years old. Johnnie O. Jackson thinks that the competition shouldn’t simply be an afterthought. It could be a celebrated event with big name stars from previous years. It can not only increase the longevity of a bodybuilding career – but help the longevity of the bodybuilding lifestyle. Period.
It’s often discussed how bodybuilding can’t just be a hobby or a job you go to and leave at the door when you come home. It’s a lifestyle. Johnnie O. Jackson believes that the Masters Olympia extends that lifestyle. It provides yet another option for pro bodybuilders to live their passion.
Will Johnnie O. Jackson Compete In The New Master Olympia?
So what about Johnnie O. Jackson himself? Would he want to compete in the newly returned Masters Olympia. Nothing’s off the table – and while he doesn’t officially announce a return (most likely because the Masters Olympia return is not finalized yet) – he was very optimistic during the episode. He would be more than happy to return to the stage and possibly compete against fellow contemporaries like Lee Priest and Kevin Levrone.
Johnnie O. Jackson admits that he has little interest in trying to compete against the young guns on stage today. He knows that arena is now past his prime. But to enter against others in his age bracket is something he is very open to considering.
You can watch Johnnie O. Jackson detail why the Masters Olympia is so important and why the return will be such a massive improvement for the sport in our latest episode of Hardcore Truth above. Make sure to swing around each Thursday for brand new episodes!
Sleep Problems? Here Are 10 Ways To Sleep Like A Baby
10 Ways To Sleep Better
A good night’s sleep is one of the most underrated things and we feel like it is not talked about enough in the fitness circles. Waking up refreshed, energized, and ready to take on the world is the feeling that all of us would love to have but only a few ever do.
Sleep deprivation is unhealthy and some of its effects include immune system failure, diabetes, cancer, obesity, depression, and memory loss. Whether you suffer from insomnia, are a light sleeper or a night owl, these tips should help you improve your sleep.
Get More Sunlight During the Day
A naturally secreted hormone called melatonin is one of the most vital things that induces great sleep. Sunlight provides the natural spectrum of light that we need to help coordinate the cycle of melatonin production. Melatonin then sends a signal to regulate the sleep-wake cycle in your body.
Avoid Screens Before Bedtime
Using phones, computers or tablets too close to bedtime is a big reason why many people have trouble falling asleep. Your electronic devices transmit a “blue light” that triggers the body to produce more daytime hormones (like cortisol) and disorient your body’s natural preparation for sleep.
Limit Caffeine
Caffeine is a powerful stimulant that can disrupt your sleep cycle. You should set a caffeine curfew time and stick to it. Setting a cut-off time will give your body time to remove it from your system.
Cool Down
According to a study by the Harvard Medical School, your body begins to drop in temperature right before you fall asleep. During sleep, your core temp is reduced by 1 to 2°F, as a way to conserve energy. Sleeping in a colder room will help you drop to that level faster, which will help you fall asleep (and stay that way) quicker.
Keep Your Gadgets Out of the Room
Studies have shown that Electromagnetic Fields or Electromagnetic Noise (EMFs) coming from our everyday electronic devices can disrupt communication between the cells in our body. Turn your bedroom into a sleep sanctuary and keep all the distracting elements out of it.
Eat a High Protein Low Carb Snack Close To Bedtime
Eating a high carb meal before bedtime can cause a sharp drop in blood sugar levels which can cause trouble in falling asleep or wake you up if you’re sleeping. Having a high protein meal at least 90-minutes before your bedtime can aid in falling and staying asleep.
Cut the Booze
Although alcohol might help you in falling asleep faster, it disrupts the REM (rapid eye movement) sleep and you won’t be able to fall into deeper levels of sleep, and your brain and body won’t be able to fully rejuvenate.
Shut Your Brain
This is easier said than done. Now and then the stress from work, home, finances can get to you. If you have trouble falling asleep, meditating for 10-15 minutes on the bed can put you to sleep faster.
Set an Alarm
This might sound counter-intuitive but one of the best things you can do to improve your sleep is to get up early. Knowing that you have to wake up at a certain time will make you hit the bed at the right time.
Supplement
Ideally, you should fix your sleep problem by working on your lifestyle but if you don’t seem to be making progress, supplements can be a lifesaver. If you do end up taking medication or supplements, make sure you don’t form a dependency.
Do you have trouble falling asleep? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Hassan Mostafa Looks Massive In Physique Update Preparing For 2022 Orlando Pro
Hassan Mostafa has been making improvements to his physique 13 weeks out of the Orlando Pro.
Hassan Mostafa looks hungry to take the next step during the 2022 season. In a recent physique update on social media, Mostafa is looking massive as he prepares to take the stage during the Orlando Pro.
The Orlando Pro will take place on July 2. With 13 weeks to prepare, it looks as though Mostafa is focusing on his conditioning in training. This is something that impacted his results in 2021 and it is clear that he is looking to make the necessary changes needed to get back on the podium.
“13 weeks out. Everything going as planned ?”
Hassan Mostafa finished fourth during the 2020 New York Pro and this is when he caught the eye of many in the bodybuilding world. Following the show, Mostafa was forced to take some time off after being hospitalized with an infection. This impacted his overall physique but Mostafa was able to get back on stage seven times in 2021.
Mostafa earned qualification to the 2021 Olympia despite not winning a competition. He was able to total enough points in the standings to earn his spot that way. Mostafa finished 13th at the Olympia and ninth at the 2021 Arnold Classic, which took place just two weeks prior. With the bodybuilding season back to its normal schedule, Mostafa is preparing to attack Orlando before anything else.
During the 2021 season, Mostafa’s conditioning was the main talking point about his physique. He is an extremely muscular bodybuilder and has plenty of mass needed to compete in Men’s Open. Now, he needs to work on the details and that has been his method of training. In recent physique updates, he has stated his goals and they are all leading up to Orlando.
The Egyptian bodybuilder has a chance to make some noise if he is able to make these changes to his physique. Hassan Mostafa has been working out frequently with Rafael Brandao at Flex Lewis’ Dragon Lair Gym. This has been motivation for all involved to give it their all while training.
For Mostafa, this is an important season to get back on track and all signs point to major improvement during competition. Fans have plenty to be excited about after looking at some recent updates.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Marc Cheatham Names 3 Reasons You Aren’t Losing Belly Fat
INBA PNBA natural bodybuilder Marc Cheatham lists some of the top reasons you aren’t losing body fat.
Losing body fat is hard, and losing belly fat is especially hard. Many men struggle with losing stomach fat since men store the most fat in their abdominal region. But International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) up-and-comer natural bodybuilding star Marc Cheatham has some tips. He lists three reasons you aren’t losing belly fat on Instagram (IG).
Marc Cheatham is a breakout natural bodybuilder who made a mark in the sport of natural bodybuilding in 2021. In his first year of professional natural bodybuilding, he placed in the top six of his category at Natural Olympia.
On IG, Cheatham stated:
“these are some of the top reasons that get over looked
1) Constantly Snacking all day
2) Drinking Calories
3) Overeating on “healthy foods”
You can see his full IG post and clip explaining this in detail below:
https://www.instagram.com/reel/CbLesTglhFk/?utm_source=ig_web_copy_link
Belly Fat
For most men, belly fat is the hardest to get rid of. Men will lose body fat in all areas of their bodies before they have a flat stomach.
A lot of men think that doing more ab exercises is the answer. And while core workouts do strengthen your abdominal muscles, they won’t make your abs visible. The key to your abs showing is low body fat levels.
And as Cheatham stated, three top reasons men can’t seem to get rid of their belly fat are: constantly snacking all day, drinking calories, and overeating healthy foods.
Snacking will make the calories add up. It’s recommended to start with a 300-500 caloric deficit below your maintenance calories to lose weight. And snacking on junk food can easily hit those numbers. For example, two servings of a back of chips will put you around 300 calories.
And drinking calories is an easy way to consume a couple to a few hundred extra calories, depending on how many servings you have. For example, Cheatham stated that 12 fluid ounces of juice are 200+ calories. He also noted that drinking calories don’t make you feel full, so it’s a waste of calories. Moreover, although healthy foods are healthy, if you are in a caloric surplus, it doesn’t matter if you’re eating healthy foods. You still won’t lose body fat.
Body Fat and Natural Bodybuilders
Of course, the top natural physiques on the planet have extremely low body fat levels when they walk across the stage. But natural bodybuilders don’t maintain these low levels of body fat year-round. Because it’s not healthy or sustainable. Plus, they go through a bulking phase to pack on muscle.
When male natural bodybuilders compete, they can have as low as 3-6 percent. And although they train with high intensity and a lot of volumes compared to regular gym-goers, they also have very rigid diets – which is the key to their extremely low body fat levels.
Furthermore, natural bodybuilders have to be even more on point than enhanced physiques since natural athletes only rely on nutrition and training to build their bodies. Of course, doping is prohibited in natural bodybuilder leagues.
Recap
Avoid snacking throughout the day, consuming beverages with calories, and eating too many calories even if the foods are healthy to get rid of stubborn belly fat.
Follow us on Instagram, Facebook, and Twitter for more fitness tips from the top natural physiques globally!
Best Testosterone Booster Supplements 2022 For Masculine Vitality
Testosterone boosters are everywhere. They’re all over the supplement market with a lot of claims, but not a lot of studies. So, what are the best masculinity booster supplements for vitality with quality ingredients?
In this article, we examine the top testosterone boosters for masculine vitality, energy and that help the most with production of testosterone: what works – and why. These are nutrients that can help balance your hormone levels that are backed by clinical studies to prove their efficacy as testosterone supplements.
How Do Testosterone Boosters Help Testosterone Levels?
Natural testosterone boosters help testosterone levels by supplying your body with the natural nutrients it needs to encourage more of the masculine hormone body state.
For example, a good testosterone booster can optimize your body to:
Ramp up Testosterone Production
Increase Masculine energy
Increase Muscle Mass and Muscle Growth
Support Athletic Performance
Act as a mild inhibitor of the T-diminishing hormone prolactin
Lower Body Fat
Enhance Sex Drive
Masculine Vitality and Fights Estrogen
Balance Hormone Levels
However, not every T booster is capable of this. In this article, we look closer at the most effective boosters on the market.
These are products and supplements which are backed by clinical studies, well-dosed, provide masculinity in a capsule and are the best options out there for bodybuilding, low testosterone, older men and more.
Best Testosterone Booster 2022
#1. Testo Lab Pro | Best Overall Ingredients
Testo Lab Pro is the strongest testosterone booster on the market. Hands down.
It is an all-natural testosterone booster which contains 10 clinically-proven ingredients which all help in some way to help improve testosterone levels.
These natural ingredients can help increase testosterone levels by being:
Well-Dosed – In-line with clinical studies to offer the best effects.
Clinically Backed – Seen in clinical studies to help testosterone boosting
Clean and High Quality – Third-party tested, vegan, gluten-free, Non-GMO and more!
Proven Forms – Uses exactly the same branded ingredients as clinical studies (i.e. KSM-66 Ashwagandha)
And as we’ve mentioned, it’s not only the strongest testosterone booster on the market – it’s also the cleanest. There are no dyes, artificial fillers, or synthetic additives in this product unlike other testosterone boosters.
It’s natural all the way down. An all in one masculine enhancer for testosterone. Highly absorbable and very effective.
Each order of Testo Lab Pro comes with a 30 day money-back guarantee. Not seeing the results? Send it back for a full refund.
You can even save some money by buying in bulk. If you buy 3 boxes of Testo Lab Pro you get an extra one free. That’s 4 boxes for $51.75 each – instead of $69.00. This also includes worldwide shipping in the price. If you live in the United States, United Kingdom, Australia or anywhere – Testo Lab Pro can delivered to you.
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Best Testosterone Booster 2022 (Bodybuilding and Muscle Mass)
Looking to build muscle mass, boost energy levels, and take your lifting career to the next level? Don’t worry – we compiled a list of the best testosterone booster supplements that:
Boost Muscle Mass
Increase Endurance
Speed Up Recovery
Improve Physique
And more
Below are the top options that work the best for bodybuilding and muscle mass. They’re back by clinical studies and are the best natural options to give you the biggest return from all your hard work in the gym.
Here’s our top picks:
#2. D-Aspartic Acid in Testosterone Boosters
TL;DR: DAA has been seen in multiple studies to raise testosterone. One study shows it to raise test by 42% over 12 days. Another shows it boosting T levels by an average of 30 – 60% over 90 days. It rocks.
D-Aspartic Acid is an amino acid which is ideal for natural testosterone boosting and muscle mass. It works well because it can help promote your body’s levels of the Luteinizing Hormone (LH).
LH is your body’s precursor to both growth hormone and testosterone. The more of this that you have in your system, the more support your testosterone levels have to rise.
So, to get this amino acid in a testosterone supplement is always a good sign that you’re in for an effective ride.
But just how effective is D-Aspartic Acid compared to other testosterone boosters? Is it the best to boost testosterone?
In one study, men aged between 27 and 37 took D-Aspartic Acid for a period of 12 days. At the end of the study, 20 out of the 23 men that were supplementing DAA had an average increase of 42% in overall testosterone.
Three days later, without using any D-Aspartic Acid, their testosterone was still 22% higher than it had been at the start of the study.
In a similar study, men aged between 27 and 43 took D-Aspartic Acid over a period of 90 days. At the end of the 90 days, there was an average growth of 30 – 60% in overall testosterone.
D-Aspartic Acid is one of the more potent testosterone boosters and a great option for those who are looking to maximize their T levels and improve muscle mass for bodybuilding. One of the better testosterone boosters.
#3. Zinc (Best Mineral for Testosterone Production)
TL;DR: Studies indicate low Zinc levels appear to go hand-in-hand with low testosterone. Not only that, supplementing Zinc can help boost testosterone that has been lowered by intensive training and other factors.
Zinc is one of the most useful testosterone boosters for helping your testosterone levels with bodybuilding and muscle mass.
One of the main advantages that Zinc has, like DAA, is that this mineral can help to raise your overall levels of LH – the Luteinizing Hormone. As we’ve mentioned, fueling your LH can help with increased production and release of your growth hormone and testosterone.
The most notable study is from 2006, where a group of wrestlers were experiencing temporary low testosterone levels from training to exhaustion. When supplementing Zinc it seemed to reverse this effect and restore their T back up to their optimum levels – so they could keep training hard without the downsides.
Another study saw that supplementing Zinc can help to raise serum testosterone levels, in those who had experienced a drop in T from dialysis.
Other studies have indicated a connection to low zinc levels and low T levels. By helping to keep you Zinc intake at an optimum level, you may be able to maintain steady and healthy T and better muscle mass.
It’s a great mineral for free T and one of the main testosterone boosters to help T levels in a man. Another one of the top-tier testosterone boosters.
#4. Vitamin D3 + Vitamin K1 and K2 (Best Vitamins for Testosterone Production)
TL;DR: Numerous studies show that long-term supplementation of Vitamin D3 can help raise your levels of testosterone. Vitamin D is technically a hormone and closely linked to boosting testosterone levels – and experts believe up to 1 billion people are deficient in it!
Vitamin D is an essential vitamin to your body – and it’s also technically a hormone. It’s a potent, natural resource that has been linked to promoting your testosterone level. Especially with Vitamin K2 and K1.
Why do we need to supplement it for bodybuilding and muscle mass?
Because your body naturally absorbs it through your skin via the sun’s rays – and considering that we spend most of our time indoors, that’s not a whole lot of Vitamin D.
Experts actually believe that up to 1 billion people are deficient in Vitamin D. Not only that, studies have also found that there is a link between deficiencies in Vitamin D3 and low testosterone.
In one study, participants were made to spend more time outdoors in the summer sun. In doing so, there was a large spike noticed in their overall testosterone.
A yearlong study, involving participants supplementing Vitamin D supplements daily noticed a 20% increase in testosterone levels on average.
As it is technically a hormone – and one that most of us are deficient in – supplementing vitamin D3 can be huge for promoting your overall testosterone.
It’s always good to supplement Vitamin D3 with Vitamin K2 and K1. Vitamin K2 and K1 can help guide the added calcium to your bones, for a healthier skeleton and joints, as well helping to increase testosterone levels.
Best Testosterone Booster For Males Over 40 (Top Ingredients)
As you start to get older, your testosterone levels begin to drop. This typically begins after 30, with your testosterone levels declining around 1% every year.
At first, it’s not that noticeable – but sooner or later the effects start to show. Couple that with the lifestyle changes you face at that age – running a family, more responsibility and generally stress, stress, stress! It’s a cocktail of disaster for your T levels.
However, there are natural ingredients out there which can help with testosterone production, as well as managing your levels of stress. Combined this can give you a testosterone boosting supplement which can not only help your T levels – but can also help your mindset as well. Helping to promote better hormonal balance and more effective lifestyle management.
#5. Ashwagandha (as a Testosterone Booster)
TL;DR: Ashwagandha is arguably one of the most potent herbs when it comes to raising testosterone levels. KSM-66 Ashwagandha is the best and can help raise testosterone, muscles mass and even lower stress.
There are numerous ways that this herb can help improve your levels of T. It can help both directly and indirectly. Personally, we see it as one of the best testosterone boosters.
Indirectly, Ashwagandha can help lower cortisol, your body’s stress hormone. When your cortisol levels are higher, your testosterone levels drop. This is how your body manages the hormones. Ashwagandha has been seen in clinical studies to help reduce levels of the stress hormone, and by extension increase testosterone.
Lowering stress is ideal for the over 40s as this is typically a harder point in your life with children, work and more factors that create low testosterone levels.
In another study, Ashwagandha was seen to promote muscle mass and even reduce body fat by 3.5% compared to the placebo group.
The best form of Ashwagandha is definitely KSM-66. There’s an endless list of clinical studies supporting the KSM-66 strain. It’s seen to help stress, low testosterone levels, endurance, strength, sex drive, weight management, memory, anti-aging, sleep and more.
It’s one of the finest natural testosterone boosting supplements.
#6. Magnesium (for Free T Levels)
TL;DR: You should be looking to get a good amount of Magnesium in your testosterone booster. It’s effective for protecting your free testosterone and maintaining your overall T levels.
Magnesium is one of the better minerals out there for men over 40 for testosterone. It’s effective for helping raise your levels of free testosterone.
Free testosterone is the amount of T that is freely circulating throughout your body. The threat to this type of testosterone is Sex Hormone Binding Globulin (SHBG). SHBG binds to the free testosterone in your system, and strips it of its anabolic potency. The result is that it reduces your overall levels of free testosterone.
Supplementing Magnesium can help to minimize this problem. Studies show that taking Magnesium can help to reduce the impact of SHBG. Magnesium does this by inhibiting the SHBG, which helps stop it from binding to your free flowing testosterone.
#7. Mucuna Pruriens (Leans out Chest Muscle)
TL;DR: Mucuna Pruriens can help raise testosterone, lower stress, fight man boobs and even raise dopamine. What more could you want?
Mucuna Pruriens are a great testosterone booster for males over 40. The main active ingredient that matters most in Mucuna Pruriens is L-DOPA.
L-DOPA can raise your brain’s level of dopamine which can offer a combination of good effects including reducing levels of the stress hormone cortisol, erections, masculine sex drive and generally making you feel better.
What it can also do is increase your levels of GnRH – that’s gonadotropic-releasing hormone. This can help to raise your body’s levels of the Luteinzing Hormone. As we’ve mentioned this is your body’s precursor to both growth hormone, and testosterone.
Another benefit of L-DOPA in Mucuna Pruriens is that it can help reduce your overall levels of prolactin in your body. Prolactin is the hormone in your body which is linked to causing soft breast tissue – or man boobs – which is more of a risk as you get older.
By getting a good supply of L-DOPA, you can help reduce your levels of that hormone, and help create a leaner and meaner chest. It can also help in areas such as stress management and sex drive.
Best Testosterone Booster For Men Over 50 (Best Ingredients)
Lower testosterone is an issue in older men. It’s natural – but that doesn’t mean you have to settle for it. There are plenty of natural options out there which can help to fight the process and allow you to maintain (and in some cases raise) as much testosterone as possible at over 50.
However, testosterone isn’t the only problem. Another factor from being older men is a rise in estrogen – the female hormone. This can unbalance your hormones and create more issues for your overall masculine health and improve sex drive.
Below, we have compiled a list of what we believe to be the best testosterone boosters for men over 50. These can help if your testosterone levels are low, or even if you are struggling from a rise in estrogen.
#8. Boron (Top Mineral for Fighting Estrogen)
TL;DR: Boron is great for both raising testosterone, and lowering estrogen. This is ideal as those are big factors that need support as you get older.
Boron makes our list of the top testosterone boosters for men over 50 because it has been clinically proven to do 2 things: boost testosterone, and lower estrogen.
A full review of Boron in 2015 in the IMCJ covered a lot of the mineral’s overall effects, with the main takeaways being that it can help increase free testosterone by nearly 25%. It can also almost have the amount of estradiol (estrogen) in your system, and even allow more free testosterone to bond with proteins in your blood which can help as you age.
With all that considered, this makes it a great choice as a testosterone booster for men over 50. It can tackle many of the age-related factors that affect T as you get older. Including allowing for more protein binding and reducing growing levels of estrogen.
Boron has even been seen to help in these areas with subjects who are suffering from low testosterone. It’s an effective, natural mineral for T levels.
#9. Luteolin (Top Nutrient for Fighting Estrogen)
TL;DR: Luteolin can help lower estrogen – which becomes a much bigger problem as you get older.
The final testosterone booster that we’ll be covering in our list is Luteolin. It is an antioxidant found in citrus fruits like lemons and oranges.
Luteolin is technically not a testosterone booster – but it is a great natural aromatase inhibitor.
The aromatase enzyme is an enzyme in your blood which converts your testosterone into estrogen. As you get older, this enzyme becomes more active, converting more T into estrogen. This is definitely not what you want for hormone optimization.
Studies have shown that supplementing luteolin can potentially inhibit estrogen biosynthesis – which could in turn reduce your overall levels of the female hormone.
As you get older and your estrogen levels rise, and your T levels decline – it’s smart to get all the help you can get. Luteolin has some promising studies behind it and a great tool to help deter a rise in estrogen.
Best Natural Testosterone Booster Supplements 2022
As you can see, there are plenty of good options out there when it comes to maximizing your overall testosterone and hormone levels.
When it comes to which test booster is the most effective though – we have to give it to Testo Lab Pro.
Individually, many of the ingredients we’ve covered here are great for boosting testosterone – however, together, they are on another level. That’s what you get with Testo Lab Pro.
You get solid, clinically-backed, well-dosed ingredients all together in one stacked out supplement. It even uses KSM-66 Ashwagandha, which is the most clinically proven form of the herb.
The vitamins and minerals in Testo Lab Pro are also NutriGenesis – making them nature-identical and super easy for your body to absorb.
The clinical studies for all the ingredients in Testo Lab Pro are off the charts. The health benefits range from boosting muscle for a bodybuilder, to giving an energy boost to older men.
It hits all the marks, and we recommend to anyone looking for a natural, and above all, effective test booster.
You can find out more by visiting the Testo lab Pro site below:
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Testosterone Boosting Foods / Not Supplements
Testosterone boosters aren’t everything. Eating right and exercising goes a long way too. Below, we’ve compiled a list of some of the best testosterone boosting foods out there that you should add to your diet to maximize your overall progress.
Here’s a shortlist of the foods that could help you the most.
Tuna as a Testosterone Booster
Tuna contains a rich source of Vitamin D. Vitamin D, as you’ll know by now, is technically a hormone which has close links to raising testosterone levels.
Due to the mercury content, moderation is key with a food like this. Two to three servings a week should be enough for you to get a healthy supply of this vitamin from your food.
Other fish options that contain good amounts of this vitamin would be salmon or sardines. There’s plenty of options.
Milk as a Testosterone Booster
Milk is another good source of Vitamin D. Mostly touted for it’s ability to help bones and muscles through its high calcium and protein content, many people forget that it also contains a good amount of Vitamin D.
Again, with a nice amount of D in here, milk can help support a rise in your testosterone levels.
Pro-tip: Opting for a lower fat milk like skimmed or semi-skimmed may be a wise idea to avoid saturated fat content.
Egg Yolks as a Testosterone Booster
Again, another rich source of Vitamin D. Eggs can help raise testosterone levels by offering a good amount of this natural vitamin.
Not only that, eggs are also an effective source of healthy cholesterol. This can help support the leydig cells in your body to promote overall testosterone.
An egg a day is a good way to get the health benefits from this food, without overdoing it.
Fortified Cereals as a Testosterone Booster
Cereals that have been fortified with Vitamin D can be ideal for helping low testosterone. Getting fortified cereals into your diet can help increase your overall vitamin D and increase testosterone levels.
These types of cereals also pack vitamins and minerals that offer general health benefits to keep you going.
Oysters for Low Test
Unlike most of the other food we’ve mentioned, oysters are good for testosterone due to their level of zinc.
Zinc is a great example of testosterone boosting supplements, as it can increase your levels of the luteinizing hormone (LH), which is your body’s precursor to both growth hormone and testosterone.
Beef is a red meat that you shouldn’t over-consume. However, in moderate amounts it can be fine for your health – and even beneficial to your testosterone.
Beef contains a good amount of Zinc and Vitamin D, which can both contribute as testosterone boosting supplements.
Finally, a nice plant-based testosterone booster in our list of T boosting foods. Beans, lentils, chickpeas and more all contain a good amount of Zinc.
It’s a nice natural testosterone booster and an easy one to have with numerous meals to improve your low testosterone levels and give yourself a good amount of protein.
Conclusion: What Are The Best Natural Testosterone Boosters?
The best natural testosterone boosters are a mix of numerous clinically proven herbs, vitamins and minerals. These are all options which have been seen in studies to help tilt the hormonal balance in your body in favor of testosterone.
Ideally, you want a supplement that combines all of these natural ingredients into one easy stack. That’s why we’ve put Testo Lab Pro at the top of our list.
Testo Lab Pro contains all of these natural ingredients in high dosages with patented branded options that were featured in the original studies (like KSM-66 Ashwagandha).
Not only that, it’s aggressively clean with no artificial additives, or synthetic ingredients. It’s also totally vegan, and uses nature-identical vitamins and minerals to maximize absorption and effectiveness.
If you’re wondering what the top testosterone booster on the market at the moment is – let us answer it for you: It’s Testo Lab Pro.
Solid nutrient profile, clinically-effective dosages, and clean as a whistle. What more could you want? You can learn more by visiting their website below:
Visit Testo Lab Pro Here
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
D-Aspartic Acid Studies
Topo E, Soricelli A, D’Aniello A, Ronsini S, D’Aniello G. The role and molecular mechanism of D-aspartic acid in the release and synthesis of LH and testosterone in humans and rats. Reprod Biol Endocrinol. 2009 Oct 27;7:120. doi: 10.1186/1477-7827-7-120. PMID: 19860889; PMCID: PMC2774316.
D’Aniello, S. Ronsini, T. Notari, N. Grieco, V. Infante, N. D’Angel, F. Mascia, M. Fiore, G. Fisher and A. D’Aniello, “D-Aspartate, a Key Element for the Improvement of Sperm Quality,” Advances in Sexual Medicine, Vol. 2 No. 4, 2012, pp. 45-53. doi: 10.4236/asm.2012.24008.
Zinc Studies
Kilic M, Baltaci AK, Gunay M, Gökbel H, Okudan N, Cicioglu I. The effect of exhaustion exercise on thyroid hormones and testosterone levels of elite athletes receiving oral zinc. Neuro Endocrinol Lett. 2006 Feb-Apr;27(1-2):247-52. PMID: 16648789.
Jalali GR, Roozbeh J, Mohammadzadeh A, Sharifian M, Sagheb MM, Hamidian Jahromi A, Shabani S, Ghaffarpasand F, Afshariani R. Impact of oral zinc therapy on the level of sex hormones in male patients on hemodialysis. Ren Fail. 2010 May;32(4):417-9. doi: 10.3109/08860221003706958. PMID: 20446777.
Fallah A, Mohammad-Hasani A, Colagar AH. Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization. J Reprod Infertil. 2018;19(2):69-81.
Vitamin D Studies
Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2020 Jul 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-.
Wehr E, Pilz S, Boehm BO, März W, Obermayer-Pietsch B. Association of vitamin D status with serum androgen levels in men. Clin Endocrinol (Oxf). 2010 Aug;73(2):243-8. doi: 10.1111/j.1365-2265.2009.03777.x. Epub 2009 Dec 29. PMID: 20050857.
Pilz S, Frisch S, Koertke H, Kuhn J, Dreier J, Obermayer-Pietsch B, Wehr E, Zittermann A. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. 2011 Mar;43(3):223-5. doi: 10.1055/s-0030-1269854. Epub 2010 Dec 10. PMID: 21154195.
Ashwagandha Studies
Chandrasekhar K, Kapoor J, Anishetty S. “A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults.” Indian J Psychol Med. 2012 Jul-Sep;34(3):255-262. DOI: 10.4103/0253-7176.1060
Wankhede S et al. “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial.” JISSN. 2015;12:43. DOI: 10.1186/s12970-015-010
Magnesium Studies
Excoffon L, Guillaume YC, Woronoff-Lemsi MC, André C. Magnesium effect on testosterone-SHBG association studied by a novel molecular chromatography approach. J Pharm Biomed Anal. 2009 Feb 20;49(2):175-80. doi: 10.1016/j.jpba.2008.10.041. Epub 2008 Nov 5. PMID: 19095394.
Mucuna Pruriens Studies
Gandhi KR, Saadabadi A. Levodopa (L-Dopa) [Updated 2020 Oct 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482140/
Müller T, Muhlack S. Acute levodopa intake and associated cortisol decrease in patients with Parkinson disease. Clin Neuropharmacol. 2007 Mar-Apr;30(2):101-6. doi: 10.1097/01.WNF.0000240954.72186.91. PMID: 17414942.
Shukla KK, Mahdi AA, Ahmad MK, Shankhwar SN, Rajender S, Jaiswar SP. Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis. Fertil Steril. 2009 Dec;92(6):1934-40. doi: 10.1016/j.fertnstert.2008.09.045. Epub 2008 Oct 29. PMID: 18973898.
Shukla KK, Mahdi AA, Ahmad MK, Jaiswar SP, Shankwar SN, Tiwari SC. Mucuna pruriens Reduces Stress and Improves the Quality of Semen in Infertile Men. Evid Based Complement Alternat Med. 2010;7(1):137-144. doi:10.1093/ecam/nem171
van der Gugten AA, Sahuleka PC, van Galen GH, Kwa HG. Prolactin inhibition test with L-dopa: decrease and restoration of plasma prolactin levels in the rat by a peripheral process. J Endocrinol. 1976 Mar;68(3):369-81. doi: 10.1677/joe.0.0680369. PMID: 1255091.
Boron Studies
Pizzorno L. Nothing Boring About Boron. Integr Med (Encinitas). 2015;14(4):35-48.
Shea JL, Wong PY, Chen Y. Free testosterone: clinical utility and important analytical aspects of measurement. Adv Clin Chem. 2014;63:59-84. doi: 10.1016/b978-0-12-800094-6.00002-9. PMID: 24783351.
Naghii MR, Mofid M, Asgari AR, Hedayati M, Daneshpour MS. Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines. J Trace Elem Med Biol. 2011 Jan;25(1):54-8. doi: 10.1016/j.jtemb.2010.10.001. Epub 2010 Dec 3. PMID: 21129941.
Luteolin Studies
Lu DF, Yang LJ, Wang F, Zhang GL. Inhibitory effect of luteolin on estrogen biosynthesis in human ovarian granulosa cells by suppression of aromatase (CYP19). J Agric Food Chem. 2012 Aug 29;60(34):8411-8. doi: 10.1021/jf3022817. Epub 2012 Aug 20. PMID: 22838964.
Nordeen SK, Bona BJ, Jones DN, Lambert JR, Jackson TA. Endocrine disrupting activities of the flavonoid nutraceuticals luteolin and quercetin. Horm Cancer. 2013;4(5):293-300. doi:10.1007/s12672-013-0150-1
Straight Facts: Is Intermittent Fasting Effective For Fat Loss? Does It Lead To Muscle Loss?
[embedded content]
Jerry Brainum breaks down the pros and cons of intermittent fasting and whether it can fit into a bodybuilding lifestyle.
Intermittent fasting is one of the most popular diet trends of the moment. Perhaps it is even more than a simple trend. The intermittent fasting diet lifestyle has been talked about for nearly a decade at this point and has failed to lose steam. But is it really a more effective way to lose weight? And more importantly for bodybuilders, can it lead to burning away muscle? In our latest episode of Straight Facts, Jerry Brainum goes into detail about the pros and cons of intermittent fasting.
Jerry Brainum has in depth knowledge about many aspects of the diet and nutrition world. He has written countless articles on both in magazine publications and in his Applied Metabolics newsletter. Yet the one he keeps seeing most people asking for is more information about intermittent fasting. That’s how popular this dieting concept has become in modern health and fitness.
Despite Jerry Brainum having already written extensively on the subject – he decided to break down this full explainer video overviewing the pros and cons about intermittent fasting. A definitive recap of his past writings for those who are interested in understanding if this diet is right for them. Let’s jump into it.
What is intermittent fasting?
Jerry Brainum explains that intermittent fasting is short term regular fasting, typically for weight loss but also containing other health benefits. This typically takes the form of fasting for a period of time between 16-48 hours in regular intervals. Not only can this tactic put you into a caloric deficit depending on which intermittent fasting strategy you choose, it’s also designed to speed up your metabolism for the periods of time you do eat food (1).
Types of intermittent fasting
Jerry Brainum details various different intermittent fasting strategies that have gained popularity over the years. Which version an individual decides upon depends on the person’s goal and also what works best for their life schedule and psychological relationship to food and eating.
Here is a quick list of the most common intermittent fasting schedules:
16/8 – This is when you fast for 16 hours and then eat your full meals within an 8 hour period. This is done every day.
2 Day Weekend Fasting – this is when you eat normally Monday through Friday. On the weekend, you limit your calorie intake to 400-500 calories.
24 Hour Fasting – This is when you skip a full 24 hour of eating, once or twice a week.
Alternating Fasting – This is when you fast for a full 24 hours, then eat normally for a day, then fast for another 24 hours. This alternates every day of the week.
Does intermittent fasting improve weight loss?
Jerry Brainum also looks into past studies conducted on intermittent fasting and weight loss. Overall, intermittent fasting is seen by the public as a much more successful way to lose weight (2). However, studies have shown that intermittent fasting rarely improves weight loss compared to “traditional” calorie restriction diets.
Despite the fact that there is no scientific weight loss benefit to intermittent fasting, Jerry Brainum points out that it can be a more effective strategy psychologically. Sticking to counting calories every day for, basically, the rest of your life is very challenging for most individuals. Depending on a person’s mindset, intermittent fasting may be an easier way to achieve the same results. Thus leading to less failure scenarios where someone relapses into old eating habits.
Does intermittent fasting lead to muscle loss?
So the biggest question for bodybuilders is whether or not intermittent fasting will lead to burning muscle on top of the fat. Bodybuilders spend the entire year building massive muscle. To lose that in an attempt to cut down and get shredded would be devastating – especially for competitive bodybuilders looking to impress on the stage.
Jerry Brainum understands this concern but ultimately debunks this myth. Intermittent fasting is too short to lead to serious muscle loss. A fasted period would need to last at least 48 hours in order for muscle degradation to occur. The typical intermittent fast usually ranges between 16 and 40 hours at a time, preventing this issue.
However, it should be noted that trying to build muscle while intermittent fasting would be challenging. This is common sense, as usually muscle growth needs a caloric surplus to help build and repair muscle after serious training each day. At best, intermittent fasting should be utilized by bodybuilders during contest prep.
Health benefits of intermittent fasting
While intermittent fasting might only have the slightest advantage for losing weight, it has a more encouraging outlook in terms of improving overall health. Jerry Brainum explains that studies have shown intermittent fasting provides about 95% of the health benefits of traditional calorie restriction. So if intermittent fasting is easier for you than traditional dieting – this might be the perfect solution to improve your overall health.
Jerry Brainum lists through a wide range of health benefits from decreasing high blood pressure (3), preventing certain metabolic conditions, and also helping to potentially prevent certain degenerative diseases such as Alzheimers and dementia (4).
Jerry Brainum also points out that certain studies have found that intermittent fasting helps with easing the downsides of aging. In fact, this is the most key benefit studies have found in an intermittent fasting diet above all else.
Wrap Up
Jerry Brainum goes into extreme detail for just over thirty minutes about nearly every aspect of intermittent fasting. How it can be beneficial for the general public but also how it might intersect with a more hardcore bodybuilding lifestyle. You can watch him go into even more detail than we discuss in this article by watching the latest episode of Straight Facts above. Make sure to stick around every Wednesday for new episodes of Straight Facts starring Jerry Brainum!
References
Patterson, R.; et al. (2017). “Metabolic Effects of Intermittent Fasting”. (source)
Welton, S.; et al. (2020). “Intermittent fasting and weight loss”. (source)
Erdem, Y.; et al. (2018). “The effect of intermittent fasting on blood pressure variability in patients with newly diagnosed hypertension or prehypertension”. (source)
Zhang, J.; et al. (2017). “Intermittent Fasting Protects against Alzheimer’s Disease Possible through Restoring Aquaporin-4 Polarity”. (source)
5 Ways To Lose Fat Without Losing Muscle
How To Shed Weight Without Losing Muscle
Most people, especially the experienced lifters, are paranoid to shed their winter weight because they think it’ll result in a loss of muscle. On the other hand, some people always end up skinny, or worse, skinny fat when they try to lose fat.
You don’t have to be a physicist to figure out that if you can lose fat while keeping your muscle mass, you’ll look great. Since the summer is right around the corner, we’re here to bust the fat loss myths and tell you how you can achieve the almost-impossible feat of losing weight without losing muscle.
Use Heavy Weights
This is a big one. If we got a dollar for every time we heard someone say that lifting lighter weights and performing a higher number of reps help you lose weight, we’d be throwing parties as big as Dan Bilzerian.
A study conducted by the Obesity Research Center proves that strength training significantly reduced the loss of FFM (fat-free mass) i.e. muscle during dieting. If your body thinks that it doesn’t need the extra muscles, it starts using them as a source of fuel. Lifting heavy weights is the most effective way of holding onto your muscle mass.
Lower Training Volume & Frequency
When most people decide that they want to shed the extra kilos, they become obsessed. They start spending long hours in the gym. And when they’re not training, they’re day-dreaming about it.
You should prefer a 3-4 day training split. This will allow you to work out on non-consecutive days whilst also not training the same muscle groups within 48-72 hours of the previous workout. Anything more than this will push you into a catabolic state.
Don’t Use More Than a Moderate Calorie Deficit
It’s not unnatural that people think about cutting their diet when they plan to lose excess weight. The more calories you cut from your weights, the more weight you’ll use. In the hopes of achieving more in a shorter period, people overdo the calorie reduction.
Your calorie cut should be moderate (20 – 25% below maintenance calories) at the most. It’ll ensure that you don’t start losing weight faster than the recommended rate of 1-2 lbs per week.
Fill-Up On Protein
Protein is a macronutrient and is the building block of muscle mass. Your protein intake should be higher when eating a calorie deficit diet to help preserve muscle mass than when eating at maintenance or in a calorie surplus.
You should consume 0.6-1 grams of protein per pound of bodyweight if your goal is to build or maintain muscle mass. Stick closer to 1 gram when eating in a calorie deficit and closer to 0.6 grams when on a calorie surplus diet.
Take it Easy on the Cardio
Lastly, for the love of God, stop with the cardio obsession. Truth be told you can get lean without doing any cardio at all. If you’re following a calorie deficit diet, you’ll be losing weight regardless of if you’re doing cardio.
Since your goal is to lose weight without dropping your muscle gains, you should be doing 10-minute HIIT (high-intensity interval training) sessions for your cardio. Anything more than this will be an overkill.
Are you planning to lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Dos and Don’ts of Picking Up Girls in The Gym
How to Pick Up Girls in The Gym
Let’s be honest, most gyms have at least one girl who is too hot to be ignored. While the gyms weren’t supposed to be pick-up spots, they have turned into them. Look around your gym and you’ll probably see bros trying to pick-up chicks.
The problem is, most of these bros aren’t too good at impressing women. Picking-up girls in a gym is a lot different. You certainly wouldn’t want to give the wrong first impression to the to-be mother of your children.
What You Should Do
Dress Well
We understand clothes can undergo wear and tear in the gym, but you don’t necessarily have to dress like a homeless person. You look at yourself in the mirrors for most of the time you’re in the gym, so dressing well can add to your motivation.
The next thing which turns off many chicks in the gym is body odor. Wearing a deodorant to the gym should be a must and you shouldn’t step inside a gym without a body spray in your gym bag.
Be Courteous
If you have been working out for some time and know a thing or two about fitness, there are always beginners in gyms who can use your help. Being courteous and graceful can put you in the good books of people in your gym.
You don’t even have to go out of your way to help someone. Spotting someone or helping them with their form can set you up as a go-to guy for everything. Who knows maybe the girl of your dreams asks you for a spot on squats seeing your warmness.
Make the First Move
Most people make the mistake of waiting for the girl to come and talk to them. No matter how big your muscles are or how good looking you are, the majority of the women are not used to approaching the guys.
If there is someone you like at your gym, you should be ready to make the first move while adhering to proper gym etiquettes. Waiting for the perfect moment can be a good idea, but don’t wait so long that her gym membership expires.
What Not To Do
Be a Creep
There is no shortage of creeps at gyms and girls can sense a pervert from a distance. Eyeballing a chick while she performs squats won’t impress her. If you like a girl at your gym, it would be a better option to go and say hello than to awkwardly stare at her.
Interrupt
Striking up a conversation at the gym is an art in itself. You shouldn’t interrupt anyone if they’re in the middle of their sets. It is way better to make acquaintances at the gym at the water coolers or after people are done with their workouts.
Once you pick up a conversation, you don’t necessarily have to tell your life stories to each other in the first interaction. Leave your conversations at interesting points so you have somewhere to pick up from the next time.
Show Off
The noises and grunts bros make are directly proportional to the proximity of the girls to them. While a little grunting is okay, you don’t necessarily have to sound like a woman going into labor while performing a set.
You might be better off working out in a corner than lifting heavy weights or throwing out your bench numbers or broscience facts around girls. How much you deadlift is the last thing a girl cares about.
Have you ever tried picking up a girl at your gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.