Tag: Bodybuilding
5 Reasons Why Your Calves Aren’t Growing
5 Reasons Why Your Calves Refuse to Grow
Calves can be one of the most stubborn muscle groups. Look around your gym and you’ll probably see a lot of people with skinny legs and even skinnier toothpick calves. Although calves are a small muscle group, they can be one of the hardest to develop.
Building calves can be harder for people with genetically weaker legs. If you’ve hit a plateau and your calves refuse to grow, you need to change your training program. This article will help you takes your calves game to the next level and get you ready for the summer.
1. Treating Your Calves as Accessory Muscles
Most people make the mistake of treating their calves as accessory muscles. They train their calves at the end of their workouts when there is nothing left in the tank. If you have lagging calves, you should be training them at the beginning of your workouts.
Don’t perform a single calf exercise at the end of your workouts. Do 12-15 sets on 3-4 different exercises targeting both your soleus and gastrocnemius muscles. Your calves should be flushed with lactic acid at the end of your workouts.
2. Sticking to the Same Training Routine
You have hit a plateau if your calves have stopped responding to your workouts. Shocking your muscles with new exercises or advanced training techniques like supersets, drop sets, intra-set stretching or blood flow restriction training is a great way to break the plateau.
You don’t need to be in the gym to train your calves and if you’re in the gym, you don’t need to use weights every time. Your own body weight is enough to get the ball rolling. If you don’t have access to calf training equipment at your gym, use an elevated platform to do the calf raises.
3. Not Training Your Calves From Every Angle
Your calves consist of three heads: inner, medial and outer. You need to train all the three heads to ensure an overall development. Switching your feet placement can make all the difference.
Pointing your toes inwards and the balls of your feet outwards will target the outer calves head. Pointing the toes outwards will target the inner head and keeping your feet neutral will work the medial head.
4. Doing Too Little
Calves are a small muscle group and can recover quickly from your workouts. A good rule of thumb to training your calves is to train them every day if they’re not sore. Toothpick calves won’t turn into full-grown bulls by training them once a week.
Three sets of standing calf raise at the end of your leg workouts aren’t good enough to budge the needle on your calf gains. Train your calves as you would train your biceps, and hit 12-15 sets.
5. Overloading
People will small calves usually engage in ego lifting and load the machines with more weights than they can handle. The range of motion is one of the key factors in calf development.
You should maintain a full range of motion and your toes should be pointed like a ballerina at the top of the movement. Establish a mind-muscle connection with your calves and pause and contract them with every repetition.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Lou Ferrigno Launches NFT Access Ticket To Bodybuilding Museum
Lou Ferrigno is giving fans the opportunity to access the full photo gallery of the 1973 Mr. Universe.
Lou Ferrigno is a legendary bodybuilder who helped transcend the sport early on. he is still an influential name in bodybuilding and is continuing to put out some different content. Ferrigno recently announced an NFT project that he is sharing that allows fans to get some unique pictures from back in the day.
Ferrigno shared a reel on Instagram explaining the project and how fans can get in on it. This will show some cropped pictures of Ferrigno during competitions back in 1973. He references his victory at the Mr. America competition where he had massive biceps.
“Alright, big Lou Ferrigno here. I’m so excited to share now that my first NFT tickets are now live. Here’s a unique, cropped photo taken of me when I was 21 before I won the IFBB Mr. America competition back in 1973. At the time, I had the biggest biceps in the sport, 22 inches at 21 years old. Now, these tickets will allow you to access the NFT exhibit where you can watch and read about the story behind this photo. Get the ultimate high resolution so get these tickets before they sellout. Go to DaVinci now.”
During his career, Lou Ferrigno had some legendary battles with Arnold Schwarzenegger. This is what ultimately put his skillset on the map. He was able to battle with the greatest bodybuilder of all-time. When looking at results, Schwarzenegger was able to get the better of him on the Olympia stage. Ferrigno finished with back-to-back top-three finishes at the Olympia in 1974 and 1975.
This came after Ferrigno won the Mr. Universe competition in 1973. He burst onto the bodybuilding scene right out of high school and wasted no time becoming an elite name. Now, he is still making his mark on the sport and allowing fans to get in on some exciting experiences.
NFT’s are beginning to become extremely popular. Generation Iron recently dropped its first line of NFT’s and there will be more coming. As for Ferrigno, he is giving an access ticket for an entire exhibit around his incredible victories.
Lou Ferrigno is as good as it gets when thinking about the best bodybuilders of all-time. This is bound to be an exciting exhibit and worth the ticket.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Chad Martin Expresses the Dilemma of Being Natural
INBA PNBA Hall of Famer Chad Martin explains the quandary surrounding natural bodybuilding.
Chad Martin is an International Natural Bodybuilding Association (INBA)/Professional Natural Building Association (PNBA) competitor and Hall of Fame Inductee. Some remember Chad Martin as “The Bowflex Guy” after being the face of their 2005 national commercial.
Nowadays, Chad Martin competes in the Men’s Bodybuilding Grand Masters division and received a fourth-place finish at 2021 Natural Olympia. Chad Martin considers himself “Forever Natural,” and Generation Iron was able to get his insight on being natural.
Chad Martin stated:
“I realized that if I wanted to be a true natural competitor I wouldn’t stand a chance next to someone with my height but weighing 70-90lbs heavier at 2% body fat, and 4 inches shorter.”
Of course, Martin refers to enhanced bodybuilders – athletes on some form of PEDs.
Admittedly, Martin says it’s displeasing to see placings stolen and money taken out of authentic natural competitors’ pockets. However, Martin acknowledges that many competitors are confused by what it means to be a natural. For example, some competitors believe taking PEDs derived from natural derivates is still considered natural. He also notes that some competitors have doped in their past. Then have been clean for five years before coming back in the sport of bodybuilding, claiming to be a natural.
Furthermore, some bodybuilders justify doping from not being genetically gifted compared to other bodybuilders. On the contrary, some athletes believe creatine and caffeine aren’t natural.
Martin points to the 21st-century culture as partly to blame. Nowadays, superhero physiques are becoming the norm. We have poisoned our minds to believe that bigger is better by any means possible. Martin voiced, “The image that we are creating in young boys minds is a cartoonish out of reach ideal unless you use some form of PEDs.”
What Does it Mean to Be a Natural?
Chad Martin said:
“If you look back at the early bodybuilding years with Steve Reeves and others, you see a physique that was symmetrically and aesthetically pleasing, and was formed from just eating properly and training with what you had.”
Martin pointed out that getting back to this age of bodybuilding isn’t feasible. However, Martin quoted:
“I love this sport and have stated from day one that I want to be an ambassador for it and prove you can build a healthy and quality physique without using any PEDs, but are we fighting an ideal that our culture almost embraces as not cheating, but using any means necessary to justify its use.”
Chad Martin Natural Bodybuilding History
Image via Instagram @chadmartinhof
Chad Martin has been a natural bodybuilder for decades. He joined the INBA PNBA in 2001 after being frustrated with the integrity of other bodybuilding leagues. After learning more about the INBA PNBA and what they represented, he knew this was his route.
Martin said that he’s happy with the decision he made, especially with the string of deaths that have taken place in bodybuilding recently. In addition, he loves competing with the men in Bodybuilding Grand Masters.
Chad Martin has competed in the most Natural Olympia shows ever against all the top champions. However, his fondest memory was in 2012 when he won the World Title and draped the USA flag around him, then went on the next day to compete in the PNBA with four world champions on stage.
Personal LIfe
Outside of competing in Natual Bodybuilding, Chad Martin has taught physical education and computer tech at a juvenile jail in WA for the last 25 years. Also, he helps run a GED program to support his hobby/passion. Chad Martin also puts ample time into his two sons, baseball players – one who is a professional with the Pirates and the other who is a D1 commit.
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Nick Walker Shares Latest Physique Update, Insane Deadlift Workout
Nick Walker’s offseason preparation has been insane and is continuing to intensify.
Nick Walker is entering his second season and has made it clear that he will dedicate 2022 to preparing for the Olympia. After a strong 2021 campaign, Walker emerged as one of the top bodybuilders in Men’s Open. By the looks of his recent physique updates, Walker looks primed and ready for a championship-level performance on the biggest stage.
Walker has not been shy about sharing physique updates. Last week, Walker took to Instagram to share yet another update along with a massive deadlift workout. He completed two sets of stiff-leg deadlifts with 315 pounds. The bodybuilder performed 8-10 reps going slow on the way down to control the weight and get a good stretch.
The 2022 Olympia will return to Las Vegas from Dec. 15-18. With about nine months of prep remaining, Walker does not seem to be wasting any time or workouts.
“Stiff leg deadlifts 2 hard sets of 8-10 reps with 315.
Sure I could push more weight which im sure I will in time. But I want to make sure my hamstrings are getting all the work here without bringing my back into it.
Slow negatives on these and exploding up just destroy my hamstrings”
Nick Walker landed victories during the 2021 New York Pro followed by his Arnold Classic performance. Just two weeks after winning the Arnold Classic, Walker earned a top-five finish at the Olympia. This was a strong showing during his first appearance on the biggest stage in the sport. He vowed to put on a better show this time around.
Walker decided not to defend his title at this year’s Arnold Classic so he could put all of his focus on the Olympia. He has started training with Dom Supersliced this year and has taken on a new training regimen. At this time, Walker is weighing around 295 pounds, which he shares during his workout videos on YouTube.
There is no doubt that Walker has the drive to be named Mr. Olympia in his career. This is the reason he has bypassed each show this year and will continue to train at a high level. Now, it is all about putting the finishing touches on his physique and that is the plan moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Michigan Bodybuilder Charged After Smuggling Drugs That Treat Effects Of Steroids
Josh Ford, an IFBB bodybuilder, along with five others were charged with smuggling drugs into the U.S.
A Michigan bodybuilder has been charged for his part in a drug smuggling scheme that brought illegal substances into the U.S. Josh Ford, an IFBB professional from Troy, was involved in a venture with four other men that was centered around drugs that treat effects of steroids.
Federal investigators said that they tracked at least $12 million, accepted in cryptocurrency and Bitcoin, along with other forms of digital pay. Once the payments were received, the funds were sent to accounts that were linked to one of the suspects. This is when they would be covered to the co-conspirators.
The individuals were arraigned last week for their part in the scheme. All members face up to five years in prison along with fines that can reach $250,000.
The U.S. Department of Justice explained that websites were setup advertising the drugs. This broke down the products into fur categories based on where they were shipped. There was a section labeled “USA Products” and this offered three-day shipping to the country.
“According to the indictment, if customers elected to pay using an alternative form of payment, rather than Bitcoin or another form of cryptocurrency, co-conspirators directed payments through accounts linked to defendant James Funaro. The indictment alleges that Funaro then converted the proceeds of the scheme into cryptocurrency before they were moved to accounts held by other co-conspirators, including foreign nationals residing overseas. Overall, investigators traced at least $12 million in proceeds to the drug smuggling scheme.”
The drugs that were being distributed were used to treat the effects of steroids. This would help to work against the short-term effects that steroid users have been through. The drugs would be re-packaged and sent to customers who placed the order. These products were shipped from other countries and falsely declared as other products. They would be broken down by other distributors before sent out to those who bought them.
The DOJ claimed that one website was created back in September 2018. There was another website made in March 2020. This is when Ford received packages that contained bulk quantities of prescription drugs. In 2018, the sale of the drugs was advertised without the need of a written prescription.
The website selling the drugs has been seized by the United States Postal Inspection Service. The five defendants will be arraigned in U.S. District Count for the Western District of Michigan on March 21.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: Understanding SARMs – Are They Safe? What Are The Real Risks?
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Jerry Brainum shares the straight facts about SARMs and the common misconceptions perpetuated around the unapproved substance.
There used to be a time when bodybuilding and pro sports were only associated with one key performance enhancing drug – steroids. Those days are gone. We now have athletes that use a wide array of PEDs. One of those is selective androgen receptor modulators – also known commonly as SARMs. This substance is often billed as providing the benefits of steroids without the side effects. But is that too good to be true? In our latest episode of Straight Facts, Jerry Brainum explains everything you need to know about SARMs including the risks and misconceptions behind the relatively new substance.
SARMs (selective androgen receptor modulators) are less commonly known to the mainstream public in comparison to steroids. They are also not as strictly illegal as steroids are for athletic use. At least, when you get down to the fine print of it all. But SARMs are still a very powerful drug with a big grey area surrounding them in terms of health and safety. In fact, despite appearing safer, there are currently no SARMs approved by the FDA in the United States. So it is impossible to get a legal SARM product as a consumer.
Jerry Brainum understands that athletes such as bodybuilders are always going to take risks. He is not going to tell you what drugs you should or shouldn’t take. But he does feel a responsibility to help inform the public about the facts behind these substances. Far too often, a bodybuilder or athlete will take a substance like SARMs without realizing exactly what is being put in their body.
What are SARMs?
Simply put, Jerry Brainum explains that SARMs are a substance that directly affects the androgen receptors in your body. The invention of selective androgen receptor modulators was to find a solution to the side effects caused by steroids. Of course, we aren’t talking about this in regards to performance enhancement. Scientists were trying to find a solution to legally prescribed steroids for patients who suffer unfortunate side effects.
Eventually these studies and experiments led to the creation of SARMs as we know them today. It’s part of the reason they are promoted as having the power of steroids without the side effects. However, this is somewhat misleading. Due to the fact that SARMs were never approved by the FDA – there is a big grey area as to how these substances really affect the human body.
The side effects of SARMs: Are they safe?
The frustrating reality about SARMs is that there are not many extensive studies on these substances. Much like steroids or marijuana – it’s unapproved status puts limits on what scientists can do when it comes to clear cut studies. However, there are some points to consider and some case studies that can be referred to for insight.
Jerry Brainum starts off by explaining the inherent dangers of buying SARMs come from the fact you cannot buy them legally in the United States. This means that any SARM you buy online will be made on the black market. These labs do not have to hold themselves accountable to the standards set by the FDA. This means you don’t really know what you are getting in the product.
Jerry Brainum cites a study that purchased 20-25 different SARM products. They then studied the contents of each drug to determine the validity of the substance. In the end, it turned out that 50% of the substances purchased were either contaminated (or cut) with alternate substances. Some of the substances were even completely different drugs and contained no SARMs at all within them.
This is a massive risk. Much like other illegal designer drugs such as ecstasy, heroine, etc – buying a drug like SARMs via illegal means can lead to unintended consequences. Best case scenario you get a weaker or inert version of the SARM. Worst case you get something poisonous in your system that harms your health or is even lethal.
What makes this even worse is that many companies that are illegally selling SARMs online advertise themselves as a safe alternative to steroids. Not only is this inherently not true due to the black market nature of buying them – but there are some case studies that suggest that even pure SARMs are not as safe as advertised.
Jerry Brainum details another case study that mentioned potential side effects, including effects on the heart, that seem to be tied to SARMs. Again, there are less than ideal long term studies done to truly prove this. But a case study acts as a “what if” scenario. Perhaps not everyone will face side effects from SARMs – but it’s possible due to the information revealed in these case studies.
Just like you want to do research on a car before you buy it – SARMs need more rigorous research before they can be confidently proclaimed safe.
Wrap Up
Jerry Brainum goes into far more detail about SARMs, including scientific definitions and further breakdowns of case studies. Far more information than we can cover here in this article. So make sure to check out the latest episode of Straight Facts above – and decide for yourself if SARMs are a risk you want to take.
How Sissy Squats Really Strengthen Your Quads
Don’t let the name fool you into thinking these are for the weak.
When it comes to leg day, many of us have consistently done the same exercises over and over again. We all do squats, the leg press, and extensions, but rarely do we ever explore the unknown world of advanced bodyweight exercises. The sissy squat is one such exercise that is intricate and requires a certain degree of focus and sheer will to even attempt. Once you start to develop strength and size with these, there will be no turning back.
Don’t let the name fool you, for these are by no means for the weak-minded. In fact, the name actually comes from Greek origins about an old tale of Sisyphus and a punishment he endured. Whether or not this is true, its entertaining and for our sake of enjoyment with such a hard exercise, we’ll play along. While this exercise may cause unwanted knee pain for those willing to try them, the benefits to your quad and overall leg growth are enormous and will make you want to at least give them a go.
Let’s take a look at the sissy squats and see what the hype is all about. From what they are, to muscle worked, and the many benefit surrounding sissy squats, we will dive into this advanced bodyweight exercise so you know exactly what you are getting into.
What Is The Sissy Squat?
The sissy squat is a bodyweight exercise designed to target the lower thigh area and requires a certain level of advanced fitness to endure. It is one of those often overlooked bodyweight exercises that has great benefits to isolating your quads to make those legs pop. Aside from the benefits to strength and size, with proper form and a real level of resistance, those who choose to endure the sissy squat will work on mobility in areas like the ankles, back, and hips, as well as develop better coordination and balance that can assist with other big lifts.
A downside to the sissy squats is the knee pain that arises from performing the physical movement. As fragile joints that require the utmost care, those with existing pain in their knees should most likely refrain from doing this activity, but it is all a preference on what you can handle without leading to unwanted pain and injury.
Muscles Worked
When it comes to muscles worked, this is a serious lower body brutalizer. Immediately, you will feel this in your quads, which will start to work wonders for that tree-trunk aesthetic. But this exercise will also target your calves, hamstrings, and glutes, all essential for helping you stay balanced and upright for whatever comes your way. For those upper body muscles, your low back will feel some resistance as a point of connection for these larger leg muscles, and your abs will feel a bit of a burn as you squeeze them to stay engaged.
Benefits Of The Sissy Squat
The benefits of the sissy squats will work to effectively produce those large leg muscles that we all seek, while giving you benefits in terms of other areas of strength, mobility, and posture to handle your every day goals that seem to fall short. Let’s take a look at some of these benefits of the sissy squat:
Serious Leg Growth: Work those quads and other lower body muscles effectively with an advanced bodyweight exercise to see some serious leg growth (1).
Good Core Burn: Since your core is essential for maintaining balance and good posture, you will feel a great burn with these squats.
Increase Mobility: Mobility is key in advancing all movements and this will work to improve that to assist in other big lifts (2).
Develop Posture Through Strength: By strengthening your hips, and giving your low back some attention, you will develop better posture, thus increasing your confidence.
How To Perform This Exercise
Her are the steps for performing the sissy squat exercise:
Stand with your feet at around shoulder width apart and keep your core engaged. Bend at your knees and continue to lower your body until your torso starts to bend backwards. As you reach your limit, work to push yourself back to the starting position, using your core and leg muscles to get you there effectively. Reset and repeat for your desired number of reps.
Sissy Squat Tips & Tricks
This exercise can be painful on your knees, so if you do start to feel pain, switch it up, take a break, and look for other exercises until you can rehab it. There’s no point in pushing your knees to a limit they can’t handle because you’ll ultimately put yourself out of the gym longer than you have to. Really be cautious of range of motion. You don’t want to bend lower than you can and risk unwanted pain and injury. Keeping your core engaged with this will prove to be great in the long run as you will effectively work to nail this exercise down for great gains.
Sissy Squat Variations
For those interested in a few variations or added ways to perform the traditional sissy squat, here is a list of a couple for you try once you perfect the sissy squat.
Elevated Squat: Similar to the traditional sissy squat, the elevation will add an extra level of difficulty with more range of motion.
Weighted: Grab a dumbbell, kettlebell, or weighted vest to add some weight and great resistance.
Aladdin Squat: A bit of a wider version of the traditional sissy squat.
Narrow: Slightly more isolation depending on exactly what you’re looking for.
Wrap Up
When it comes to the sissy squat, what you’ll find is a great exercise to target your quads and lower body to really make it pop. This is challenging and is an advanced bodyweight exercise not for the weak-minded. But that shouldn’t deter you, because challenging yourself can prove to be really great in the long run for your gains. Try the sissy squat and see what this bodyweight brutalizer can do for you.
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
Harrison, Jeffrey S. (2010). “Bodyweight Training: A Return To Basics”. (source)
Langton, Becky; King, John (2018). “Utilizing Body Weight Training With Your Personal Training Clients”. (source)
How Cable Glute Kickbacks Strengthen & Tone Your Lower Half
Add a mean glute exercise into your leg day routine.
You need to do leg day. We all get that. But the same old exercises time and time again make you look like another gym goer passing time and taking tips from wannabe influencers. It’s easy to put together a workout routine of squats, the leg press, and other staple leg exercises to beef up those trunks below the waist.
But when you look at a bodybuilder, posing under the bright lights, that lower half is toned, let alone absolutely massive. While you may or not be looking, their glutes are something out of stone. Cable glute kickbacks are exactly the exercise you need to get that Michelangelo looking butt performance ready.
I know what you’re probably thinking. There’s no way I’m doing a cable glute exercise at the gym while the guy next to me benches 250-plus pounds. Am I wrong? You said you wanted to be performance ready, willing to take down giants that walk among you. They probably aren’t as concerned about how they look in the gym, let alone advancing their physique to new heights. Put aside that ego and look to add glute kickbacks into your routine. A top podium spot will silence any naysayers.
Let’s take a look at cable glute kickbacks and see what they can do for you. From what they are, to muscles worked, the great benefits, and how to perform them, this is your one stop shop for rock hard glutes that those around you will envy. Don’t believe me? The results won’t lie.
What Are Cable Glute Kickbacks?
This is a great glute exercise, arguably one of the best, as it targets your gluteal muscles in a way that no other exercise really does. Using the cable allows for other lower body muscles to get some work done, but primarily you’ll feel this right in those glutes. As an optimal and effective glute exercise to enhance that lower body physique, it’s worth at least one try before you call it quits (1).
Muscles Worked
What you’ll find with the cable glute kickback exercise is all three gluteal muscles being worked, including your gluteus maximus, gluteus medius, and gluteus minimus. As said before, you will also get some work done in your core, hamstrings, low back, and quads as a result of the cable machine and necessary movements that require support and stabilization.
Benefits Of Cable Glute Kickbacks
Let’s take a look at some of the great benefits the cable glute kickbacks can provide for this exercise is truly something to work wonders.
Boost Strength Through Glute Isolation
With this being an unbelievable taxing exercise on your glutes, you will build strength, and quickly. As a great isolation exercise, and one that seems to really target your glutes most effectively, you will get a real feel for just how weak those glutes of yours are. No need to be offended, that’s why we’re offering this exercise to you. We know how badly you want those gains to show and the cable glute kickbacks can provide for that and much more.
Improve Balance & Stability
When it comes to those big lifts you love to show off, all that balance and stabilization you desperately need to have an effective workout stems from your lower body. With strong and stable quads, hamstrings, and glutes, you are a statue for all to admire as you lift huge weight and never flinch. That is what we all want after all. The ability to effortlessly lift big weight and silence any haters.
Enhance That Sculpted Physique
Look at any pro bodybuilder from the back and you could draw them with a stencil. Everything is defined and perfectly sculpted to give them that massive and perfect physique. With the glute kickbacks, you can have that to. Your biceps and chest look fine, now it’s time to focus on something a little more underdeveloped, but something the judges will notice. Don’t neglect it and hurt your chances at a podium spot.
How To Perform This Exercise
Here are the steps for performing the cable glute kickbacks:
Set the pulley to your desired setting and loop your ankle through the provided attachment. As you bend at your waist, engage your core so you have the stability you need. With one leg planted, contract your glutes as you lift your other leg. Keep the movement controlled so you really get that time under tension. Once at the top, offer those glutes one more squeeze to really get that last bit of work done and gently lower to the ground. Repeat for your desired number of reps.
Alternative Exercises For Additional Growth
When it comes to variations, it is always good to try a few and see what these can do for you. By trying new exercises, you not only add diversity to your workouts, but you will find that your muscles get targeted in a different way. This will only work to enhance growth and lead to more toning and development.
Donkey Kicks
Donkey kicks are a great compound exercise that can be done with no equipment and can really give your lower body a bit of a boost. This can be modified for all experience levels.
Bridges
Bridges are a low impact exercise used to enhance glute strength while also offering stability to your low back to reduce pain. You can add weight with a dumbbell or barbell when performing bridges.
Romanian Deadlifts
The Romanian deadlift requires some hip movement as you hinge forward (2) and is a nice alternative to the traditional deadlift. This can target your glutes and hamstrings and can be done with or without weight.
Wrap Up
You want that shredded aesthetic to look as if someone carved you out of marble. That requires trying to new exercises and doing a few you may not be totally fond of at first. Cable glute kickbacks will tone your glutes like nothing you’ve done before. Give them a try and work to look like the pros. Nothing else will matter once you stand tall on that podium.
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
Neto, Walter Krause; Soares, Enrico Gori; Vieira, This Lima; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximum Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Selkowitz, David M.; Beneck, George J.; Powers, Christopher M. (2013). “Which Exercises Target the Gluteal Muscles While Minimizing Activation of the Tensor Fascia Lata? Electromyographic Assessment Using Fine-Wire Electrodes”. (source)
Amanda Martin Shares the Best Supplements for Natural Bodybuilding
Image via Instagram @xx_amandamartinfitness_xx
INBA PNBA Bikini Pro Amanda Martin shared the best 3 supplements you should take as a natural bodybuilder.
Experience lifters will sooner or later learn that your workouts and nutrition play the most prominent role in reaching your fitness goals. It can be tempting for newer lifters to lean too much on supplements to make progress. That’s not to say all supplements aren’t good. Some supplements can give you an edge and help catapult you to your dream body.
However, knowing what supplements to take can be confusing with all the misinformation. Frankly, most supplements aren’t worth taking. However, Amanda Martin, an International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) bikini competitor, shares the top three supplements you should be taking as a natural bodybuilder.
Amanda Martin is a bikini pro athlete and competes with INBA PNBA Australia. She also has a coaching service specializing in helping others prep for competitions. On social media, Amanda Martin stated:
“* A Fast digesting Protein Powder such as a Whey Isolate or Whey Blend, and/or Casein Protein Powder. Protein powders can be a great way to help supplement a Diet that is already well rounded with Animal and/or plant Proteins. Protein Powders are a great addition to help you reach your Protein targets.
* Creatine Monohydrate – The worlds most researched Supplement, and one at the top of my list. Research indicates that Creatine can help assist with improved Resistance Training, by helping promote energy production. In a Nut Shell, Creatine can help with Pushing harder in the gym, building muscle, and performing at a higher capacity.
* Caffeine. Sweet sweet Caffeine. Caffeine can assist with improving your performance and alertness in the gym. Resulting in a higher quality training session.”
Below is Amanda Martin’s entire social media post.
https://www.instagram.com/p/CaofWoZB5RE/?utm_source=ig_web_copy_link
Supplements
According to Amanda Martin, protein, creatine, and caffeine are the top three supplements you should take. She also noted that fish oil and vitamin D could be beneficial. Although, she claimed that fat burners aren’t necessary unless you’re taking them for the caffeine.
Protein is imperative to build muscle. Protein can also help with satiation. Getting all the protein you need from food sources alone can be challenging, which is why taking a protein supplement can help. Your body already produces creatine. But research shows taking an extra 5g of creatine per day will increase your strength and build lean muscle mass. (1) Caffeine gives you energy for your workouts, and it can increase thermogenesis (heat production) to speed up your metabolism.
And Amanda Martin isn’t the only natural athlete that recommends a vitamin D supplement. Vitamin D is essential for building and strengthening your bones and immune system.
Recap
Many supplements aren’t worth your money and won’t yield any beneficial results towards reaching your fitness goals. However, a select few supplements can give you the edge you’re looking for to bring you one step closer to your dream body. A whey protein shake, creatine monohydrate, and caffeine are the three supplements you should take.
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Reference
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Bodybuilding Promoter Chris Minnes: How Prize Money Is Determined… And How It Can Be Raised
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Bodybuilding promoter Chris Minnes goes into transparent detail about how bodybuilding prize money is determined and ways in which the sport can raise higher payouts.
Bodybuilding competitions, the athletes who compete in them, and the fans who attend them are the lifeblood of the growing sport. But many believe that the sport will hit a plateau in growth and popularity if the prize money cannot be raised to higher amounts. While passion is an important factor for athletes who compete in bodybuilding – prize money is what allows these competitors to become career athletes. So what can be done to increase total prize money and help further grow the sport? In our latest GI Exclusive, bodybuilding promoter Chris Minnes explains how prize money works and what can be done to increase it.
Prize money for big events such as the Mr. Olympia and Arnold Classic often catch a lot of attention due to their big payouts. However, only one bodybuilder can earn first place, and the big cash prize, per year. Beyond these two pinnacle shows, the remaining pro shows offer relatively much lower amounts. Unlike other team pro sports like Football, Baseball, or Basketball – bodybuilders do not get paid simply for being pros and competing. They have to win.
This causes most pro bodybuilders to find other sources of income – as prize money alone cannot support their careers. While there is a successful infrastructure of entrepreneurial spirit and sponsorships – some believe that the sport needs bigger cash prizes in order to further grow into the next step. This, of course, is easier said than done. That’s why we turned to Chris Minnes, a successful bodybuilding promoter, to help explain the prize money process.
Everything you need to know about bodybuilding prize money
Chris Minnes starst off by explaining the NPC and IFBB Pro leagues have a minimum required cash purse. Most starting NPC and Pro shows will start at this minimum amount as they attempt to build more attention in order to grow the competition in the future. Running a bodybuilding competition comes with costs beyond running the event including registration fees to the league in order to legally put on the show.
So how do bodybuilding shows get past the prize money minimum while also still making a profit? Chris Minnes explains the next go-to decision is to bring in sponsors to help allow for higher cash prizes. But as Minnes further explains – even high level sponsorships cannot cover the cost of a big bodybuilding prize similar to what you’d see at the Mr. Olympia. So if sponsorships aren’t enough – what can be done?
Luckily the rise of the internet has allowed for much more direct advertising of a bodybuilding show. And most recently, PPV live streaming is finally getting a foothold on competitive bodybuilding – with even mid-tier shows being able to somewhat easily set up a stream. This opens up the possible ticket sales astronomically in theory. No longer is a local NPC or IFBB Pro show limited by it’s location. It can be seen across the world.
Yet the technological ability is only one part of the equation. Promoters still need to get people interested in large enough droves to bring in bigger revenue for bigger prize money. With so many competitions each year – getting to stand out for a more local show can be challenging.
This, Chris Minnes argues, is where the power of the athletes is vastly important. Minnes believes that athletes need to promote the events they compete in far more and far earlier to help drive sales. This just isn’t a plea for free advertising to make Minnes more money. It’s to make the competition earn more money so he can then raise the quality of the show and raise the prize money. Minnes believes that athletes, with their own online followings, can help directly improve their own profits by helping to promote shows.
Lastly, Chris Minnes also talks about how piracy is becoming an increased problem in the era of live streaming PPV events. Bodybuilding promoters do not have the massive network on the same level as a UFC PPV event – so it cannot obtain the same kind of security to stop illegal free streams. Minnes claims that he has seen pirated streams of his shows garner tens of thousands of views. In his mind – that’s the fans directly stealing prize money from the athletes.
There are a lot of hurdles to overcome – and many can perhaps be consider growing pains as the sport evolves alongside new technological options. You can watch Chris Minnes talk about it in full and refreshing transparent detail in our latest GI Exclusive interview segment above.