Tag: Bodybuilding
6 Key Movements for Building Muscle According to Pro Natural Bodybuilder Tal Shadlovsky
Image via Instagram @tal_shadlovsky
PNBA pro natural bodybuilder Tal Shadlovsky shares six imperative movements for building muscle mass.
There are essential principles you must follow to build muscle. One of them being the correct movements. Fortunately, pro natural bodybuilder Tal Shadlovsky has shared six movements on social media that are vital for building muscle. Tal Shadlovsky competes in the World Natural Bodybuilding Federation (WNBF) and the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA).
In this article, we’ll cover compound movements in Tal Shadlovsky’s off-season training regimen and six exercises that are critical to any muscle-building program.
Workout
Below are full-body exercises Tal Shadlovsky includes in his off-season training cycle.
Shadlovsky didn’t include the sets he did, but below, you can view Tal Shadlovksy completing the movements on Instagram and what weight he used.
https://www.instagram.com/reel/CZrm9ajjdwq/?utm_source=ig_web_copy_link
For most individuals looking to add lean muscle mass to their frame, we recommend performing 3-4 sets of each movement.
Since Shadlovsky kept the reps between the 6-8 rep range, the weight he’s using will be heavy. 6-8 reps is a good rep range to aim for before because it’s enough volume to stimulate muscle growth while allowing you to use adequate weight to build muscle as well.
*Note: To get the most out of these exercises, it’s best you split the workouts into different days. That’s because they’re taxing compound movements, and you’ll hinder your progress by trying to perform them all in one day.
Muscles Worked
T-Bar Row: back
Squat: legs – quads, hamstrings, glutes
Deadlift: back, hamstrings, glutes
Incline Dumbbell Bench Press: upper chest
Overhead Press: shoulders
Bench Press: chest, triceps, shoulders
Keys to Building Muscle Mass
To build muscle mass, you must stimulate your muscles with enough volume and intensity. However, if you do too much, you risk overtraining. And rest and recovery are critical to muscle growth as well. Avoiding overtraining is especially important for natural bodybuilders since you can’t engage in doping unless you want to be banned from competing.
Furthermore, you should be applying the progressive overload principle – increasing the stimuli placed upon your muscle as often as possible. You can do this by either increasing the weight or the reps of a movement.
Lastly, your nutrition will play a vital role too. You should be in a caloric surplus and eat enough protein to maximize muscle mass.
INBA PNBA Vs. Other Natural Bodybuilding Organizations
There are a variety of natural bodybuilding organizations, but the INBA PNBA is the largest and most respected one. They host the most significant natural bodybuilding competition – Natural Olympia – and screen their athletes through the most rigorous drug testing standards – the World Anti-Doping Agency (WADA). For example, some natural athletes pass drug tests in other natural bodybuilding organizations yet fail them when they join the INBA PNBA.
Recap
Building muscle takes time, consistency, and a strategic approach. So add these fundamental movements a top natural physique in the world uses to your plan. And apply the principles laid out in this article, and you’ll be headed in the right direction to building muscle.
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Pratik Mohite Finding Success As World’ Smallest Bodybuilder At Just Over 3 Feet Tall
Pratik Mohite has been recognized by Guinness as the shortest bodybuilder in the world.
Bodybuilding is not an easy sport to get into and not an easy lifestyle to uphold. It can be even more challenging when there are other physical setbacks. Pratik Mohite has not let this hold him back and is finding success as the World’s Smallest Bodybuilder, according to the Guinness Book of World Records.
Mohite has entered over 40 bodybuilding competitions throughout his career and has won several. It took some time for the 26-year-old bodybuilder to get on stage after years of training in the gym and following a specific vegetarian diet.
“I do not have a coach but I do take advice and tips from experienced bodybuilders.”
“The equipment at the gym is manufactured for common people. Since my palms are small, I found it difficult to have a tight grip on things like dumbbells. I had to modify the equipment to suit my needs,” Pratik mohite told guinness.
Pratik Mohite begins his day with a 30-minute run before breakfast. This is followed by a two-hour gym session where he is able to sculp his physique. He also provides numerous updates for his social media accounts, which have grown significantly over time. Mohite has been able to compete many times and hopes to one day claim the titles of Mr. Asia and Mr. World. Outside of bodybuilding, he hopes to one day own his own gym.
It was not easy for Mohite growing up with his disability. With the support of his family and friends, Mohite was able to find a career path and become successful.
“My family are very happy and proud of me and my friends are very supportive and helpful.”
It took some time for Pratik Mohite to be recognized by Guinness for being the world’s shortest bodybuilder because of the pandemic. In February 2021, this dream was released.
“It was my dream to achieve a Guinness World Records title and it’s such an honor to achieve it. I’m very happy and till now, this will be my biggest achievement in my career…Getting a recognition by Guinness World Records is a great step up for me.”
Pratik Mohite continues to train and will only improve from here. He has goals, both on and off the stage, that he wants to achieve. This will be used as motivation moving forward. For now, the achievement of being recognized by the Guinness Book of World Records will be enough.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Tony Pearson: “I Spent My Whole Career Trying To Prove Something” To Joe Weider
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Tony Pearson opens up about his relationship with Joe Weider, being banned from the IFBB Pro League, and later getting reinstated.
Tony Pearson is a pro bodybuilder known for his impressive physique in the 70s, 80s, 90s, and even some Masters competitions to this day. He also went viral (pre-internet version of viral, anyway) for being the bodybuilder that looked like Michael Jackson. But what some may not know is the rollercoaster history and relationship Pearson had with Joe Weider. In our latest GI Exclusive, Tony Pearson speaks openly about his complicated relationship with Joe Weider and how he was banned (and later reinstated) from the IFBB Pro league.
In our previous interview segment with Tony Pearson, we discussed his traumatic upbringing and how he discovered bodybuilding as an escape from poverty and abuse. After confirming his passion and making some progress as an amateur bodybuilder – he decided to move to Los Angeles to take the next step towards pro status. When Pearson landed in LA, he barely had any money to his name. He made his way to Gold’s Gym and simply sat there watching legends train. He couldn’t even afford a pass to actually train there.
What Tony Pearson could afford was a weekly pass to the Venice Beach outdoor training pen. This was his outlet for improving and making gains towards becoming pro. Eventually, he earned his first major victory at the Mr. Venice Beach. Shortly after, Arnold Schwarzenegger approached Pearson while he was training. Schwarzenegger acknowledged his accomplishments and was impressed by Pearson’s work ethic. He claimed that Pearson had what it took to become a true champion.
How Tony Pearson Met Joe Weider
Tony Pearson was only 19 years old at this point. This was a dream come true. The biggest legend in bodybuilding just gave Pearson a critique – and it was one that offered a glimpse to a future as a champion. Not only that, but Arnold Schwarzenegger wanted to connect Pearson with Joe Weider for a meeting. As any bodybuilder knows, Joe Weider at that time was the king of the sport. He could provide a “Weider Contract” – essentially providing a yearly salary as a career bodybuilder.
While nearly all bodybuilders knew of Joe Weider’s reputation, Tony Pearson didn’t know who he was at the time. But he met with Weider anyways – knowing that if it was set up by Schwarzenegger, it must be important. But upon arriving at the meeting, Joe Weider was unimpressed. He gave Pearson a quick look, was seemingly surprised that Schwarzenegger suggested Pearson, and then walked away asking one of his employees to write a short article on Pearson.
“It didn’t go very well with Joe. First thing he said was, ‘Arnold sent you here’ in that voice,” Tony Pearson stated in our interview. He impersonated a sarcastic or skeptical look when impersonating Joe Weider. He then continued:
“And he turned away and said Jack… write an article on this kid, Arnold sent him. And then he just walked away. So from that day forward, Joe and I never got along. He never accepted me. I spent my whole career trying to prove something.”
Vlad Yudin follows up by asking if he was specifically trying to prove something to Joe Weider. Tony Pearson confirms that yes – that moment hang onto his consciousness and motivated him to improve every step of the way.
Tony Pearson’s Ban From The IFBB Pro League
Later down the road, Tony Pearson was finding himself continuing to improve in the sport – but he was still unable to earn enough money to survive. He was offered a guest posing routine abroad – but the event was not sanctioned by the IFBB. Pearson found himself torn between loyalty and earning a living financially. He made the decision to guest pose. Shortly after that he was banned for life by the IFBB.
Perhaps somewhat ironically, this ultimately led to a successful path for Tony Pearson. He continued to compete in other leagues and also had free rein to guest pose in any league that wanted him – without worry of sanctions. He gained popularity and became a pro bodybuilder.
How Does Tony Pearson See Joe Weider’s Legacy?
After his success, it was suggested to him that he write a letter to Jim Manion and the IFBB Pro league – asking to be reinstated. He took the advice and the letter worked. Pearson found himself back in the IFBB and able to compete in the biggest league in the sport. Despite this, throughout his entire career, Tony Pearson never got on 100% good terms with Joe Weider up until his passing.
Looking back, Tony Pearson regrets nothing and holds nothing personal against Joe Weider. He is aware that beyond his personal relationship with him, Weider transformed bodybuilding into what it is today. Without him – there would be no size and scope behind the sport as there is now.
You can watch Tony Pearson’s full comments on Joe Weider and his rollercoaster ride through the IFBB Pro league in our latest GI Exclusive interview segment above!
5 Ways to Live Healthier and Look Better Naked
Ways to Live Healthier and Look Good Naked
Ask the people around you if they want to live healthier, and almost all will reply affirmatively. If we take the right steps, the majority of us can lead a happier and healthier lifestyle.
Looking good naked can be the result of following a healthy lifestyle. For most people, being in shape and having toned muscles is aesthetically appealing which can win you some brownie points in the bedroom.
Work Out
It’s no secret working out can help you live healthier. Most people who workout are in it for the longevity. Lifting weights can also help you build muscles and lose fat which can make you good look with and without clothes.
Depending on your physical activity goals and schedule, you need to set aside time for working out. Your training routine can be anything from hitting the gym to going for a 1K run.
Eat Right
Food arguably has the biggest impact on how you look. While junk food can be a quick and easy way to curb your hunger, it’ll only harm your overall health in the long run. Following a diet is the only way to live a healthy lifestyle.
Making small adjustments like adding green tea, broccoli, chicken breast, etc. to your diet can help you reach your health goals. Supplementing can be a good idea if you’re not meeting your daily micro and macronutrient goals.
Get Proper Rest
If you have a busy schedule, not taking proper rest can burn you out and leave you exhausted. Sleeping is the only time when your body can recover from the day and rejuvenate you for the next day.
If you lift weights, sleeping is when your body will undergo changes and add muscle or lose weight. You need anywhere between 6-8 hours of sleep every night. If you can’t get six hours of sleep in a single stretch, adding a mid-day nap can do wonders for you.
Keep Your Testosterone Levels High
Testosterone is the male hormone responsible for the development of the sexual organs in men and promotes secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
On the other hand, lower test levels can cause a higher risk of cardiovascular diseases, abnormal EKG, type 2 diabetes, and a higher death rate from all causes, including cardiac mortality. You can regulate your testosterone levels through supplementation or test boosting food like honey, almonds, spinach, etc.
Be Stress Free
Stress and hypertension are one of the biggest reasons why people today have bad health. Stress can also lead to a rise in estrogen levels which further reduce the testosterone levels and can cause health problems.
Living a healthy lifestyle and working out can lead to a release of endorphins in your body. Endorphins are the hormones which are responsible for making you feel happy and relaxed. Many people use their workouts as stress busters as you can’t feel sad or stressed after a good training session.
Do you follow the tips mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Davide Donati Reminisces on 200 Beats Per Minute Heart Rate at Natural Olympia
INBA PNBA Italian natural bodybuilder Davide Donati flashbacks his leg-shaking Natural Olympia experience.
An average resting heart rate lies between 60-100 beats per minute. Although, your heart rate can climb much higher than that. You can find your max heart rate by subtracting your age from 220. For your heart rate to beat that fast, though, you’ll need vigorous exercise or a nerve-racking experience. For instance, INBA PNBA Italian bodybuilder Davide Donati’s heart rate reached 200 beats per minute at 2021 Natural Olympia. Donati stated:
“When it was the turn of my category I got on the Olympia stage, my legs were shaking and my heart was beating at 200.”
Natural Olympia is the Super Bowl for natural bodybuilding competitors, so it’s no surprise this show spiked Davide Donati’s vitals.
Davide Donati’s Entrance Into Natural Bodybuilding
Davide Donati was born in August of 1971. Which he thanks for his competitive spirit since he’s a Leo. His competitive nature started early as a footballer (soccer) at five. By the time Donati was in his early teens, he admired big and strong guys lifting heavy weight. That lit a fire in him, and he was inspired to be bigger and stronger than them.
Donati’s interest in bodybuilding got him to start reading magazines on nutrition and training. And he bought an Olympian’s News magazine – the most popular bodybuilding magazine in Italy at the time. This magazine built a strong desire for Donati to compete.
After years of training, he decided to start competing in 1994. Donati made his debut in the Wabba Italia federation, and he placed well (3rd place out of 25 athletes in the Bodybuilding Lightweights division). Donati went on to win nine Italian titles in four different federations and a silver medal at the NABBA WFF European Championships in Germany.
Donati’s Road to Natural Olympia
In 2009, Davide Donati discovered NBFI and decided to compete in 2010. He won a silver medal at the Italian Championships, which qualified him for the WNBF European Championships in Zurich – winning the European title, pro card, and best poser title. Donati continued to dominate the European and WNBF World Championships for five years.
He also decided to become an NBFI federal judge. The NBFI affiliated with the INBA PNBA in 2018, and Davide Donati discovered them and liked what he saw. So he entered the 2019 World Championships in Romania.
Unfortunately, due to Covid-19 in 2020, Donati didn’t compete. However, he returned in 2021 and led a team of 50 NFBI athletes to great success at the INBA PNBA World Championships 2021 in Romania. Ultimately, Donati’s goal was to compete at Natural Olympia.
That time came in November of 2021 when Donati shared the stage with the world’s best pro Men’s Bodybuilding Grand Masters class.
Donati’s Heart-Pounding Natural Olympia Experience
The anticipation of competing on stage caused Donati’s heart rate to spike. Donati stated:
“I started climbing the stairs, my heart was pounding and the adrenaline skyrocketed. For a moment my heart stopped, my blood was frozen.”
Despite the anxiety-provoking experience, Donati demonstrated an excellent posing strategy that piqued judges’ interest. The judges began to call up the top competitors, with Donati being one of them. He ended up placing in the top five, which was a lifelong dream of his.
Follow us on Instagram, Facebook, and Twitter for more inspiring stories from natural athletes!
Nick Walker Signs To Hostile Nutrition
Nick Walker has decided to join forces with Hostile Nutrition.
Nick Walker is quickly becoming one of the top bodybuilders in the sport. Recently, he decided to put his name next to a nutrition company that he believes in right now and for the future. Walker has announced that he is signed to Hostile Nutrition.
Walker took to Instagram to make the big announcement. He revealed his reasoning behind the decision and took the time to make a video involving some different aspects of his life in the gym.
“I am happy to announce that I have officially joined @hosstilesupps
A company that puts out great quality supplements, all about putting in the hard work and never settling.”
Nick Walker absolutely burst onto the scene last year by winning the New York Pro and Arnold Classic. The Arnold Classic is the second biggest bodybuilding show of the year and many would consider the New York Pro to be the third, behind the Olympia of course. Walker then finished fifth in his first Olympia competition.
Despite the top-five finish, Walker was unhappy with his performance and vowed to be better. He will not defend his title at the 2022 Arnold Classic and will focus on building a championship physique for the Olympia, which will take place in December in Las Vegas.
Hostile Nutrition is a company founded by former bodybuilder Fouad Abiad. He enjoyed a 16-year bodybuilding career before announcing his retirement in December. Abiad revealed that he decided to step away from the stage because of the recent string of deaths that has hit the bodybuilding world. Despite retiring from competition, Abiad will continue to be a voice in the sport and will work to build Hostile Nutrition.
“HOSSTILE is 100% committed to bringing you the highest-quality products through stringent quality control. We have strict quality control procedures in place, not only for our ingredients, but also for our manufacturing facilities. All products are thoroughly tested throughout development, ensuring that every product meets our standards. Additionally, our facilities comply with current Good Manufacturing Practices (cGMP) to minimize the risk involved in production,” Said on Hostile nutrition’s website.
Nick Walker will be one of the faces of Hostile Nutrition moving forward. This is a partnership that could bring both the brand and Walker’s physique to another level moving forward. The 2022 season could be a special one for many reasons.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
5 Must Know Tips For Maintaining Symmetry For A Perfect Physique
All sides should, and must, be created equal.
If you ask any competent bodybuilding competitor or fan, they’ll tell you that maintaining symmetry ultimately rules the day. It isn’t enough to just have massive size and definition if your body’s muscularity isn’t symmetrical. Judges look out for such flaws. If one side of your body appears considerably more muscular or more developed than the other, you better believe that judges are going to take notice.
The idea of symmetry has been an ideological concept for centuries now. Leonardo Da Vinci’s Vitruvian Man was a visual realization of what it means to have a symmetrical human body. Obtaining the ultimate “X” body in bodybuilding refers to a few things.
The top half of the X forms a V which inherently translates to the V Taper in bodybuilding. The shoulders and arms should match in definition and muscularity tapering down to a slim waist. The bottom half of the X shape represents the lower half of the body, the quads, calves, and upper leg muscles. In order to achieve this symmetry one must be diligent and adhere to a specific training regimen.
We’ll get into the top 5 ways to make sure you are as symmetrical as possible so you only see the best gains unfold. With the right approach to your routine, having a well-rounded and symmetrical physique is just around the corner.
5 Must Know Tips For Maintaining Symmetry
Let’s dive right into this so you no longer suffer from a lopsided physique. These 5 tips are must know and for any bodybuilder seeking to compete, and ultimately take home that top prize, you must be keen on following these tips for only the best gains possible.
Isolate One Side at a Time
Most people have one dominant arm and leg on the body, the arm that gives a bit my effort than the other while bench pressing, or the leg you rely on to pick up the slack when your muscles are burning during a leg press. If one side of the body is doing a higher percentage of work than the other, then it defeats the purpose where symmetry is concerned (1).
A great way to ensure that an even amount of work is being done on both sides of the body is to isolate exercises to one side at a time. Instead of performing ten barbell curls, you can trade for ten dumbbell curls on the left side and ten on the right. Be smart about your work out plan and it’ll only pay dividends.
Dumbbells are great ways to tackle any imbalance and allow you to isolate muscle for all groups. Bicep curls are easy examples, but these work well for lower body exercises like Romanian deadlifts as well.
Maintaining Form
There are mirrors at the gym for a reason. To avoid uneven form you should take the opportunity to get a good look in the mirror while doing your routine. Whether its barbell curls or curls with a dumbbell, it’s always great to get a good look at how you’re performing your exercises. This will pay dividends especially if you do this when you first get started on the road to building your body and avoiding unwanted pain and injury (2).
The idea is to fix the problem before it ever arises rather than wait until your muscle definition is uneven. Check your technique, tighten it up, and you’ll avoid the lopsided look. Having a great and honest training partner will also be a big help for it gives you an extra set of eyes on your physique.
Taking Measurements
The human eye isn’t the most accurate tool of measurement. When trying to achieve a symmetrical body it doesn’t hurt to take some concise measurements in order to get a clear understanding on how much you need to gain or maintain. Using a tape measure and logging your muscle size will save you some time and effort in the gym. Plus, you will have the most accurate set of measurements to compare as you change your physique and fix anything that may be off.
Posing Practice
Make no mistake. Posing isn’t just for the competition stage, it can also pay dividends in studying your body’s symmetry. Doing a most muscular in the mirror or taking a picture of the pose can help you see which of your front muscles need to be attended to and which are sound and balanced. Taking a picture of the back double bicep will let you check out your back and shoulder muscles as well as your glutes, hamstrings, and calves.
By studying posing photos it’ll give you a clear indication on what should be improved upon. Practicing your poses will make showing off your symmetry during competition a simple task and give you practice for proper posing for that added benefit.
Having a Consistent Workout Intensity
There’s no getting around it. When it’s time to work your arm and shoulders you better keep your training intensity at an even keel. Skipping back and leg day when you’re too sore or not putting your time and effort into each lift could prove to be detrimental to your dreams of building a symmetrical body. Don’t rush through your routines or slack off when working multiple muscle group in one day (3).
Sometimes switching the order of how you perform your routines every few cycles will help you bring the same level of intensity to all your muscle groups. Muscle confusion is critical and is a real game changer for all of those symmetry wants and needs.
Wrap Up
These 5 tips for maintaining symmetry are important in order for you to see a physique you want most. With the right approach to training, and your willingness to be open and try new things, these tips are most certainly worthy of you getting only the best physique possible. Muscle imbalances and a lopsided physique doesn’t properly show off those gains so make sure you put these tips to practice so you only see the best gains.
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
Kim, T.; et al. (2015). “Effects of specific muscle imbalance improvement training on the balance ability in elite fencers”. (source)
Martimo, K.; et al. (2008). “Effect of training and lifting equipment for preventing back pain in lifting and handling: systematic review”. (source)
Arlinghaus, K. et al. (2019). “The Importance of Creating Habits and Routine”. (source)
2022 Arnold Classic: Men’s Open Preview & Predictions
Here is a breakdown and predictions in the Men’s Open division at the 2021 Olympia.
The 2022 Arnold Classic is just two weeks away. It is scheduled to take place on March 3-6 in Columbus, OH. This competition will once again mark the beginning of the bodybuilding season after one year in September due to the pandemic.
The show will be headlined by the big boys competing for the Men’s Open title. There has been some overhaul in the Men’s Open lineup in recent weeks with competitors pulling out due to different reasons. It began when Rafael Brandão pulled his name out of the competition in January. Nathan De Asha and Mohamed Shaaban also withdrew with different injuries.
Most recently, it was Akim Williams who reportedly took his name out of the competition. Williams had a chance to finish as a top five competitor but will have to wait to take the stage.
The competition lineup is down to 10 athletes but it is still a stacked group that will put on quite a show. Below, you can find a complete and current list of competitors along with some of the tp to watch during the first weekend in March.
2022 Arnold Classic List Of Competitors
William Bonac (Netherlands)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Brett Wilkin (USA)
Honorable Mentions
Cedric McMillan
Cedric McMillan enters the 2022 Arnold Classic as one of three former champions in the lineup. After not competing at the KO Egypt Pro and missing the finals of the Legion Sports Fest, McMillan could be primed and ready for a big event in Columbus. At 44 years old, McMillan still is a threat because of the pure size of his upper body.
With the recent drop outs, McMillan has a chance to creep into the top four or five of this contest. It would be a bit surprising to see him in the top three but anything is possible. By the looks of his physique updates, McMillan is ready to make a splash on stage.
Justin Rodriguez
Justin Rodriguez has a chance to make that jump into the top three. He finished eighth during the 2021 Olympia and has been impressive over the last year. During his physique updates, Rodriguez has been able to keep weight on but remains shredded with a ton of muscle mass.
The overall conditioning of Rodriguez will keep him in contention and could shot him into the top three. This is still an impressive list despite some recent names dropping out so it will not be an easy task. With that being said, do not be surprised to see Rodriguez up there competing for a high finish when it is all said and done.
Men’s Open Top 3
3. Steve Kuclo
Steve Kuclo went head-to-head with Nick Walker in the first callouts during the Arnold Classic last year. In the finals, he was jumped by Iain Valliere and finished in third place. This year, he has a chance to be in the top three once again.
Kuclo has not won a professional show since 2019 but he continues to show major improvements upon his physique. He has posted updates and features incredible size and vascularity. Recently, Kuclo shared an update performing dumbbell curls and his arms look ready for the stage. He has finished in the top five at the Arnold Classic three times and could be in for his second consecutive top three.
2. William Bonac
William Bonac is another previous winner of the Arnold Classic and it was as recently as 2020. In September, Bonac was unable to defend his title because he could not make it to the event. Bonac had a chance to defeat Walker and make it back-to-back titles. In 2022, he will have a chance to bring it back.
Bonac saw his Olympia finish slip to sixth in October. This has raised some eyebrows and brought his status at the Arnold Classic into question. Bonac remains an elite bodybuilder who shows it all on stage. In this field and on stage at an event he is comfortable in, Bonac could finish as the runner-up.
1. Brandon Curry
Not only is Brandon Curry the third and final Arnold Classic champion, he is the only Olympia champion in the lineup. Curry was Mr. Olympia back in 2019 and has finished as the runner-up in each of the previous two competitions. At the second biggest event of the year, Curry has to be considered the favorite heading into Columbus.
Curry defeated many in this lineup in October at the Olympia. He has continued to progress and make improvements upon a physique that is already championship caliber. Based on his recent success over the last three years, Curry could be ready to make another splash. The Arnold Classic is back in March and there will be one champion who sets the tone for the rest of the season.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jim Stoppani: Contralateral & Pre-Exhaust Training, Explained
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Jim Stoppani breaks down the the effects and benefits of contralateral and pre-exhaust training in this in-depth guide.
Jim Stoppani is a deeply experienced and well educated member of the bodybuilding and fitness community. As an exercise physiologist, he understands the science behind the various training techniques and tactics in the bodybuilding world. Stoppani provided some valuable insight in the original Generation Iron feature film documentary. That’s why we decided to reconnected for a new GI Exclusive mini-series breaking down the science, tactics, and explanations behind bodybuilding and fitness concepts – presented in partnership with Barbend. In our latest GI Exclusive, Jim Stoppani provides a complete breakdown on the benefits and effects of contralateral training and pre-exhaust training.
Contralateral training and pre-exhaust training are two completely different techniques – but bother can be vital tools in your arsenal to reach your fitness goals. Both of these training tactics are a bit less covered compared to the most popular of workout styles. While many bodybuilders may understand how to do both contralateral and pre-exhaust training – it’s important to understand the why behind it in order to fully excel at these techniques. Let’s jump into it.
What is Contralateral Training?
In most simple terms, contralateral training is the concept that training one side of the body can increase the strength of muscles on the other side of the body. It is also known as cross-training although that term has expanded to broader uses over time.
The very concept of this might sound silly. How can training my right arm make my left arm stronger? While this isn’t some sort of miracle concept to save your time and energy on exercising one half of your body – contralateral training can be a valuable tool in fitness and bodybuilding. This is especially true if the athlete faces an injury preventing full training.
How Contralateral Training Works
Jim Stoppani breaks down contralateral training as such. The human body has one heart and one brain. That single brain sends electrical signals to both sides of the body. And that single heart pumps blood to both sides of the body. So when you are training, for example, your right arm – the increased blood flow and brain activity still sends blood and signals to the other side of your body. So in this case – also your left arm.
Stoppani explains that studies have proven, while this will not largely lead to a noticeable change in strength or size for the opposite muscle, it can help prevent or slow atrophy. This makes contralateral training a key technique when an athlete is injured. If you are unable to train your left arm – you should not avoid training your right out of fear of uneven muscle size. In fact, training your right arm will help slow atrophy on the left. Making for less gains to recover after fully surpassing the injury.
What is Pre-Exhaust Training?
Pre-exhaust training is a technique designed to fully stimulate larger muscle parts. More specifically, it’s to help fully exhaust a large muscle part that might otherwise be held back by weaker body parts around it during compound exercises.
Jim Stoppani first explains the how of pre-exhaust training. A typical example of this technique is to do a single joint isolated exercise followed by a multi-joint compound exercise. But why do we do this? What is the added benefit?
By starting with an isolated exercise, you guarantee to focus on exhausting that muscle. This then guarantees that the muscle will also be fully exhauseted afterwards when doing a compound movement.
Jim Stoppani uses this example – if you have weak triceps and only do the bench press exercise, your triceps will exhaust before your pecs do. So you will never full stimulate as much muscle growth as desired via this exercise. By using pre-exhaust training, you ensure that the main muscle being targeted – in this case pecs – gets fully exhausted. Full exhaustion, of course, leads to optimal muscle growth during the recovery period after training.
Does Pre-Exhaust Training Work?
This training technique has been under some scrutiny. Jim Stoppani mentions two studies published concluding that pre-exhaust training doesn’t work. But Stoppani believes that these studies are misleading. The study concluded that the second exercise in pre-exhaust training didn’t work because it led to less muscle activity. But really – that actually proves the technique works. It’s proof that the muscle has been exhausted. An exhausted muscle fires less electrical activity because it’s exhausted.
Jim Stoppani also mentions two longer term studies that analyzed pre-exhaust training. One did not see a difference between the two exercise styles of traditional vs pre-exhaust. While the second study concluded that the technique led to increased strength and muscle growth.
Again, Stoppani believes the first long term study mentioned here is misleading – as the best exercise for a person is, as Stoppani puts it, “The one you’re not doing.” Depending on what training technique you are using – at some point you need to update the variety of your training techniques. This is essential for preventing plateaus.
So in general, when Jim Stoppani is asked what the best training technique is – that wholly depends on the individual. What their body type is, what their experience level is, and what kind of training they have been currently doing. Training techniques are not one and done plans – they have to constantly evolve to what your body needs most depending not he current situation.
Wrap Up
And this is exactly what Jim Stoppani wants to ensure that those in the fitness and bodybuilding community truly understand concepts such as contralateral and pre-exhaust training. These are two techniques that are not meant to be your single and only training style. They are tools that you can include into an ever changing cycle of workout plans.
A training style should never be static. Variety is key to preventing plateaus and pushing to new limits. What works for your body now might not work for your body a year from now. You need to adapt and change to further your growth and strength. These tools can now be added into your arsenal for times when these just might be your best option.
You can watch Jim Stoppani go into full detail about both contralateral and pre-exhaust training in our latest GI Exclusive interview above!