Tag: Bodybuilding
Stanimal De Longeaux Launches New CBD Business Alpinium
Stanimal De Longeaux has burst onto the scene in the CBD business.
Stanimal De Longeaux is a Classic Physique bodybuilder who has recently ventured into the business world. On Wednesday, De Longeaux launched his very own CBD company, Alpinium.
The company website currently has six products for sale and there will be many more coming. There is CBD oil, from 10%-30%, along with organic soft gels. In the wellness category, Alpinium offers CBD arnica gel and lipstick. The purpose of these products is to help with recovery for athletes.
“It is in the heart of the Swiss Alps, privileged terrain of conquests and human exploits, that our brand ALPINIUM finds its origin and draws its strength. Resulting from an unprecedented collaboration between CBD professionals and sports professionals, out brand highlights, through a range if innovative products, the link between nature and performance,” the alpinum website says, translated from french.
Stanimal De Longeaux began this business to aid athletes while recovering and to release stress. As a bodybuilder himself, this is something he knows about.
De Longeaux competed in two competitions last year. He finished fifth at the Toronto Pro Supershow in December and this was the last time he was on stage. De Longeaux is a former Top 10 finisher in the Olympia. He competed at the biggest event of the year in 2019.
Alpinium will continue to grow and provide necessary products for rest and recovery. There are many benefits to using these products and they are laid out on the company website.
“Coming from certified organic farming and production for which we control the entire process, our natural solutions are approved and requested by many professional and amateur athletes for their multiple benefits. Muscle and recovery, stress, and effort management, sleep, concentration, and detox.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Why Peanut Butter Works Well For Your Bodybuilding Gains
Who doesn’t love peanut butter, right?
Peanut butter has been a staple in our diets since we were kids, of course, unless you have an allergy. But for those who aren’t allergic, think of how many peanut butter and jelly sandwiches you’ve eaten in your life. Most likely tons. But peanut butter is also a worthwhile ingredient in many others foods and can really work to help all areas of your gains. As a tasty and versatile option, peanut butter has stood the test of time for bodybuilders and other athletes alike.
As a staple food for virtually everyone, this is packed with macronutrients and serves you fat in a healthy way. While we all eat different amounts of it, it is important to remember that there are alternatives for those allergic or seeking a different option. Even for people on a diet, peanut butter is a good option for what it can do and how it can affect your weight loss and muscle building goals.
Let’s take a look at peanut butter and see what makes this a nice choice to include in your bodybuilding diet. With plenty of benefits, this will go well with many foods and allow you to enjoy your meals while still seeing worthwhile gains.
Benefits For Bodybuilding
The benefits of putting peanut butter in your diet are great and can work well for those bodybuilding gains. For those looking to capitalize on nutrition and see health benefits, while also increasing performance, peanut butter is definitely a food worth putting on the shelf.
Benefits of peanut butter include:
Healthy fats: Containing a healthy amount of fats, you get this macronutrient into your body so you see the best gains and reach your daily fat intake (1).
Decent protein amount: It does have a good amount of protein as well to help with those protein needs like muscle growth, recovery, and fat loss.
Other vitamins and minerals: The added benefit is that it also has small amounts of vitamins and minerals, like magnesium and zinc, so these get added to your diet (2).
Versatile food: As a versatile food, you can put this with many things for that convenient snack and worthwhile benefits.
Keeps you more full: Anything that keeps you more full will help with weight loss and peanut butter is a good choice to include for those who find themselves always hungry.
Potential Downsides
Like everything, peanut butter does have some potential downsides to address. This will help you better prepare so you don’t find this harmful to your gains.
Some downsides are:
Calorie count: It can be high in calories which is something to watch for. With the wrong serving size amount, what you’ll find is it is easy to overeat and consume way more calories than intended.
Too much fat: With the wrong serving size, you may take in too much fat, so that is something to consider as well.
Allergies: Of course, those with an allergy should not eat this and while they won’t get the benefits of peanut butter, here is where those nice alternatives come into the mix.
Why Peanut Butter Is Good For Those Bodybuilding Gains
Those looking to benefit from a versatile and convenient food will find peanut butter to be the perfect solution. Bodybuilders need those foods that taste good but that can always work to see great gains. Able to provide a good amount of macronutrients, peanut butter is definitely something to consider for your workout, pre or post, meals. Getting the right amount of fats and protein, as well as carbs, is also a big bonus with peanut butter, for you now have a food to balance out those macronutrients (3).
Ultimately, you want something that can be paired well with other foods, like bread or yogurt, among others, so you only see the best gains. Peanut butter can provide this, but just be careful of calorie count and too much fat, easy things to avoid with diligence.
Best Time To Eat Peanut Butter For Workouts
When it comes to the best time to eat peanut butter, it comes down to properly digesting and letting yourself get all of those vital nutrients. Before your workout, eating peanut butter, like in a peanut butter and jelly sandwich, is not a bad idea, as long as you give yourself time to let it settle in your stomach. That feeling when it feels stuck in your throat or upper chest is a killer and can hinder your workout. If you are going to eat before, try to aim for a couple hours to allow for ample digestion time.
For after your workout, this isn’t a bad idea, although typically it is important to consume more carbs and protein as opposed to fat. If you have enough protein and carbs in your meal, then having some peanut butter won’t make or break your gains.
Great Alternatives
While peanut butter is a great option, looking to alternative sources can help with your gains as well. For those who have allergies or are just looking for something different, plenty of different nuts and seed butters are out there (4). While the taste may change, they will still contain nutrients and can help with all your goals, no matter what you try and accomplish.
Peanut butter alternatives include:
Almond Butter
Cashew Butter
Coconut Butter
Hazelnut Butter
Sunflower Seed Butter
Powdered Peanut Butter
Wrap Up
Peanut butter has the ability to help with all your gains and is something to heavily consider putting into your bodybuilding diet. With the right amount and a careful approach, you will see those gains you want most in no time. For those who need alternatives, they do exist so you don’t miss out on any of the great benefits peanut butter has to offer. Give this a try, enjoy the versatility and convenience, and see what it can do for your gains today.
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
Harvard Medical School (2019). “Ask the doctor: Why is peanut butter “healthy” if it has saturated fat?”. (source)
Ros, E. (2010). “Health Benefits of Nut Consumption”. (source)
Lambert, C.; et al. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Gorrepati, K.; et al. (2015). “Plant based butters”. (source)
Straight Facts: Everything You Need To Know About Muscle Hypertrophy
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Jerry Brainum shares the straight facts on the three key factors involved in muscle hypertrophy – aka muscle growth.
If you are even a casual bodybuilder you have likely heard the term muscle hypertrophy. In simplest terms, muscle hypertrophy is the growth of muscle fibers. It’s a key factor in bodybuilding and sculpting a physique. While any gym goer has likely activated muscle hypertrophy through the act of weightlifting – there is a lot of science behind how this muscle growth actually occurs. Understanding the key factors behind this science can help you optimize your training for better muscle growth. In our latest episode of Straight Facts, Jerry Brainum breaks down everything you need to know about muscle hypertrophy.
So how does one achieve muscle hypertrophy? Resistance exercises, aka weightlifting exercises, are the number one best way to grow muscles. This may seem obvious – but it’s important for beginners to understand that resistance is what activates muscle hypertrophy. It can’t be avoided if you want to build bigger muscle and strength.
So how does this exactly work? When resistance is put on your muscles to the point of overload, muscle fibers are damaged. At this point, satellite cells, which largely remain dormant otherwise, activate to help repair the muscle fibers. During this action of repair – the fibers are built back thicker. Thus, muscle growth occurs.
Another interesting fact is that muscle fibers contain cells with multiple nuclei, which is scientifically called myonuclei. Typically, a cell has one nucleus – but this is not the case for muscle cells. What does this mean? It means that your muscle fibers can atrophy if not consistently kept in a cycle of being overloaded. This is why your muscles shrink if you stop working out.
But a fascinating aspect of myonuclei in muscle cells is that despite atrophy, the number of nuclei does not decrease. This means after taking a break from training, it’s much easier afterwards to build muscle back up when you begin training again.
Ways To Overload Muscle For Hypertrophy
So how does one effectively overload muscle for optimal hypertrophy? There are multiple factors at play that can help you achieve hypertrophy and muscle growth. The first tactic, and most commonly understood, is lifting heavy weight. The definition of heavy weight of course is different for each person and their current strength level. So while we cannot suggest a specific weight to achieve “heavy lifting” – the best way to ensure you are lifting heavy is to lift weight that exhausts you after 6-8 reps per set.
But for those who do not want to lift heavy, there is a way to achieve muscle hypertrophy through lifting light weight. This is done through lifting to failure. Jerry Brainum went into full detail on training to failure in our last week’s episode. Training with lower eight but at a higher volume has been proven to help build muscle. But this is only if you train to failure. Many believe they are training to failure – but do not actually achieve it. Which may lead to hitting a plateau. Often training to failure involves pushing past your perceived limit. It’s challenging and often takes time and experience to fully understand and achieve.
Lastly, you can also achieve muscle hypertrophy by adjusting the rest time between sets. Shortening your rest time puts more stress on your muscle. This leads to muscle growth. However, it should be noted that shorter rest times between sets do not help you build strength. A minimum of 2 minutes between sets are required to recover energy needed to slowly build your strength level. While short rest periods may help muscles grow – you will find your strength plateauing.
The 3 Main Factors Involved in Muscle Hypertrophy
Now that we know how to achieve muscle hypertrophy, what are the actual scientific factors at play behind the actions? Jerry Brainum breaks it down into three main factors. Understanding these factors can help you improve your training regimen for more optimal growth.
The first and easiest to understand is mechanical tension. This is simply the amount of stress or resistance you physically put onto your muscle. This is the underlying factor as to why resistance training is the number one activity for building muscle.
The second factor is metabolic stress. This is when the muscle fatigue byproducts, such as lactate, help stimulate muscle growth. However, this is a debatable issue. While many fitness experts believe there is enough evidence to prove metabolic stress is a real factor in hypertrophy, there are scientists who believe this has yet to be undisputedly proven. For those who wish to achieve a better metabolic stress during muscle hypertrophy – the key tactic to focus on is time under tension. This is how long you are contracting your muscle during a lift.
Lastly, muscle damage is the last factor contributing to muscle hypertrophy. As explained at the top of this article, damage to your muscle fibers lead to satellite cells repairing the fibers. This causes the fibers to be rebuilt thicker. Thus causing growth. But this factor is also under debate in the scientific community. There are those who believe that muscle fibers can be split via muscle damage. These split fibers then become separate fibers that also grow. While this has been observed scientifically in other animals – it has yet to be proven in humans. Though it remains a theory that many believe in.
Wrap Up
As you can see, Jerry Brainum has put together an exhaustive breakdown of everything you need to know about muscle hypertrophy. There are details that we couldn’t fully cover in this article – so be sure to watch the full Straight Facts podcast episode above for full guidance on this important core concept in bodybuilding. Also make sure to stop by every Wednesday for new episodes of the podcast!
Jake Wood Might Require “Doctor’s Clearance” For Bodybuilders To Compete At Olympia
Jake Wood continues to attempt to make the sport of bodybuilder a safer environment.
Olympia President Jake Wood has been an advocate of safety moving forward. The sport of bodybuilding. He has spoken out about possible changes and plans that could be coming in the future. Recently, Wood revealed another plan that includes athletes getting clearance from a doctor before competing at the biggest competition of the year.
Wood joined The Menace Podcast on the Muscle and Fitness YouTube page to discuss the current happenings in bodybuilding. This includes the recent deaths that have happened around the bodybuilding world. This has caused Wood to reconsider some aspects and one could be getting some outside help from doctors.
“I thought about it, you know. What about at the Olympia? What if we said, “Hey before you come, you need to get a doctor’s clearance just like the NFL does at the beginning of the season?” We could do that.”
Of course, this is just discussion at this point and it would require some planning by Jake Wood. During the interview, it was suggested that this could begin as early as amateur level for bodybuilders. Before earning their pro card, competitors could get checked out before receiving their step forward.
“I think that would be a step in the right direction, as long as it’s done correctly. Of course, who established the criteria and what are they testing for and when do you say that it’s no good. I mean, when do you say you failed the test?”
The bodybuilding world lost George Peterson prior to the 2021 Olympia and this was a huge shock. Unfortunately, it was not the only loss and Wood has been speaking out in order to make the sport safer.
In August, Alena Kosinova passed away while preparing for the Europa Pro. This is when Jake Wood made a statement on the future.
“I AM DEEPLY SHAKEN BY THE LOSS OF ALENA. I AM NOT ONE FOR EMPTY WORDS. INSTEAD OF MAKING POSTS I’M MAKING CHANGES. I HAD A PRODUCTIVE MEETING WITH JIM AND TYLER MANION THIS MORNING AND WE’RE ALL SICKENED BY THIS TURN OF EVENTS. WE AGREED THAT CONDITIONING IS OVER EMPHASIZED IN THE JUDGING CRITERIA AND SOMETHING MUST BE DONE. I WILL PUSH FOR CHANGE IN ALL DIVISIONS,” Jake Wood said following the death of Kosinova.
It is unknown how Jake Wood could put together a set of rules to enforce this. It does not seem as simple as a doctor’s clearance. This is a plan that might not be put into motion but the face that Wood mentioned it is telling.
It is clear that the sport needs to become safer. This was a difficult year with many losing their lives and Wood is part of a group that believes it will change.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Courtney Spaeth Says to Build Strength and Muscle: “Stay Consistent With Your Movements”
INBA PNBA Natural Olympia silver medalist Courtney Spaeth says you need to stay consistent with your movements to build strength and muscle.
Instagram (IG) influencers, social media “gurus,” and “muscle confusion” enthusiasts have you believe that you should constantly mix up your workouts to build strength and muscle. However, it’s best to stick to a few key movements for a period before changing your routine, and International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Natural Olympia competitor Courtney Spaeth proves it.
Courtney Spaeth received a silver medal in the Figure open class and 4th place in the Figure Classic division at 2021 Natural Olympia. Moreover, she’s a 10x Pro Figure champ, 5x Pro Figure Classic champ, and 2x Pro Physique champ.
Spaeth says that if you want to see progress with your physique, you need to be consistent with your movements. On social media, Spaeth stated:
“Always sticking to the same key movements even when equipment is changed. If you want to make progress in strength and building that muscle you have to stay consistent with your movements.”
She says it’s easy to do too when you don’t have access to equipment with similar substitutions, e.g., resistance band chest press for cable chest press. However, she does note that you should be wary of the weight varying.
Courtney Spaeth’s Upper Body Workout for Strength and Muscle
Below is an example of one of Courtney Spaeth’s upper body workouts.
Cable chest fly
Cable chest press
Dumbbell single-arm overhead tricep extension
Machine chest press
Cable incline fly
Barbell close grip incline bench press
Courtney Spaeth split the workout above into two due to time constraints and did part of her workout at home. In other IG posts, she’s mentioned splitting her workouts into different parts of the day depending on her schedule. For example, in an IG post posted on February 4th Spaeth said:
“Sometimes I’ll split my workouts and get some done morning and night. Just depends on my time and schedule for the day. Prioritizing sleep, and balancing the days agenda is everything to reduce stress for me. So many times that means part of my workout in the morning and part of it at night.”
In the video below, you can see Courtney Spaeth completing her upper body workout while doing banded movements in place of cable chest fly, cable chest press, and cable incline fly.
https://www.instagram.com/p/CYeSFAHuV7W/?utm_source=ig_web_copy_link
If you scroll through more social media posts uploaded by Courtney Spaeth, you’ll notice that she also likes to mix in circuit workouts to her routine. Circuit workouts are great for shortening your workouts and building strength and endurance simultaneously.
Natural Bodybuilding and Figure Class
Two of the INBA PNBA divisions Courtney Spaeth competes in are the Figure Classic and Figure divisions. Below we’ll cover a brief difference between the two.
Figure
The Figure division is judged on symmetry, muscularity, definition, and stage presence. In addition, these competitors must have an excellent shoulder-to-hip ratio for a graphic V-taper. Competitors will be dressed in a two-piece with high heels and jewelry.
Figure Classic
This class is scored similarly to Women’s Figure. However, the women in this division will wear a one-piece. In both divisions, the women display less muscularity than Women’s Physique.
Recap
Mixing up your workouts often is beneficial for targeting different muscles, busting past plateaus, and making workouts more entertaining. However, it’s essential to stick with the same key movements for long enough to build adequate strength and muscle.
Follow us on Instagram, Facebook, and Twitter for more workout advice from natural bodybuilders!
10 Best Calves: Who Has The Best Calves In Bodybuilding?
Here is a list of the 10 best calves in bodybuilding.
When we look at those bodybuilders we love, we see all of those massive vanity muscles but may neglect to check out their calves. Calves are a sign that you value leg day and don’t settle for an average physique. Working your lower half and putting special emphasis on your calves lets everyone know you mean business. For those of us who compete, it makes no sense to skip out on our calves.
If you tend to slack in the gym when it comes to building those calves, looking at these professionals will most definitely get you to reconsider. With the right training plan to target your calves, you can be on your way to seeing serious calf growth like these pro bodybuilders themselves. If you’ve ever wondered who has the best calves in bodybuilding, look no further than here and check these bodybuilders who know just what’s up
We’ve put together a list of the 10 best calves in bodybuilding so you have an image of what it takes to compete at the highest of levels. With the right approach to training, nutrition, and supplementation, you not only will have a lower body that others will envy, but your calves will be something extraordinary. So, without delaying anymore, let’s take a look at the 10 best calves for bodybuilding.
10 Best Calves In Bodybuilding
Big Ramy
Big Ramy is your most recent Olympia champion, taking home the title in 2021 and defending his win from 2020. He earned his pro card in 2012 and has been a force ever since. His calves are massive and lend credence to his back-to-back Olympia wins, on top of all the other muscles he works incredibly hard.
Brandon Curry
Brandon Curry took home Mr. Olympia’s top prize in 2019, preceding Big Ramy. Curry was a football player early in his career and since transitioning to bodybuilding has made his name as an incredible muscular specimen. With a killer workout plan, his calves are ones to envy and show just what it takes to continue to compete at a high level.
Kai Greene
Kai Greene is a well-known bodybuilder who loves to have fun while also looking huge. He has quite a few runner-up finishes, but that hasn’t stopped him from being anything short of dominant. Starring in Generation Iron, fans got to see how he works out and how his revolutionary approach to bodybuilding has produced massive calves.
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Jay Cutler
Jay Cutler is a four-time Olympia winner and someone to envy for he is absolutely massive. Appearing in magazines, starting his own company, and being an open supporter of bodybuilding as the sport it is came from hard work and dedication and the way he trains is nothing short of intense. His calf muscles pop and when he turns around, we all certainly see them, and most likely envy them.
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Phil Heath
Phil Heath is a huge name in bodybuilding with seven Olympia wins under his belt. His overall physique has earned him the reputation of being one of the most muscular men on the planet and by the looks of his calves, together with his overall physique, it is no wonder why. Heath remains a massive name and one that both aspiring and professional bodybuilders look up to.
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William Bonac
William Bonac is incredibly humble, an impressive trait considering his monster calves. He is always in the top finishing spots in competitions, and he continues to live up to his nickname as “The Conqueror” while remaining a down-to-Earth competitor. Although he may fall short of those top podium spots, his physique, and especially his calves, are not ones to take lightly.
Chris Bumstead
Chris Bumstead is an absolute force in the Classic Physique division with three Olympia wins. His shredded physique is impressive, but so too are his calves. His workouts prove that he is constantly challenging himself to see the best gains possible.
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Dorian Yates
Dorian Yates, or known by some as the original mass monster, revolutionized bodybuilding with his intense style of training and sheer will to lift massive amounts of weight. A six-time Olympia winner, Yates is considered one of the best in the sport among many of the other top names we all know and love. When he turns around, especially in his prime, his calves are huge and incredibly hard to miss.
Hadi Choopan
Hadi Choopan turns around and the first thing you see are those strong and impressive calves. His resume is extensive and his will to win is something to be feared. His approach to training is one that keeps him at a high level and he never neglects those calf muscles, thus giving him the ability to continue to stalk the stage with these other bodybuilding giants.
Nick Walker
Nick Walker, like all on this list, has an impressive bodybuilding resume and recently joined the list of those big names to win the Arnold Classic. He loves machine exercises and that lends credence to the sheer size of his massive calf muscles and lower body as a whole. Known as “The Mutant”, he is not one to be messed with when it comes to comparing muscle size.
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Wrap Up
Working our calves is something that cannot be understated. By giving yourself the benefit of taking leg day seriously, you beef up your lower half and give those calf muscles time to grow. With the right training, nutrition, and supplementation, you allow yourself the benefit of seeing seriously muscle growth, so when you turn around, others have no choice but to envy you. Hopefully this list of the best calves in bodybuilding inspires you to want to see serious growth, for what they can do for your overall physique is nothing short of impressive.
What do you think of this list? Are these the 10 best calves in bodybuilding, or does someone else impress you even more?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Woman Makes Over $13,000 Selling Breast Milk To Bodybuilders
Mila De’brito has made a nice chunk of change off her breast milk.
The term “liquid gold” can mean many things and be used to described fluids of all kinds. For Mila De’brito, a mother in he UK, this has taken on an entirely new meaning. In this case, it is breast milk.
De’brito recently shared that she has made $13,522 by selling her breast milk to bodybuilders. This was revealed in a TikTok video where De’brito is seen holding a pouch of her own breast milk, referencing it as liquid gold.
To no surprise, this caused some comments under the video from viewers who want to either try out the method or are critical of it.
“Fair play!,” one comment read. “I know I would if I could produce enough milk but could only do 2 weeks.”
Another added that the method was “genius” while a third mother commented “Omg I can’t get enough in a bottle for a feed never mind sell it, jealous.”
Of course, there were some critics to this method as well. They did not agree with it or argued that the milk was better off being donated and not sold. This is where another commenter came to the aid of Mila De’brito.
“For everyone arguing about money. Donations are only taken up to a certain time after pregnancy. After that, milk quality drops but still sellable.”
The benefits of breast milk have been outlined by many bodybuilders. There are plenty of benefits in regards to nutrients. There is less protein in breast milk than regular cow’s milk but this is not the only factor looked at. Breast milk carries more cards and fat, including overall calories, and this is a reason that bodybuilders believe it will help.
Bodybuilders are a group that want to build as much muscle mass as possible during training and breast milk is a way to do so. This is not the first case of breast milk making some money for mothers willing to sell. De’brito has made plenty of money from her endeavors in this field and it is likely to continue.
When looking at the milk that bodybuilders drink, it can vary from skim to whole depending on the goal of the athlete at the time. What we do know is that breast milk carries many benefits. To see it make a mother this much money is something that has gained much attention from others.
Mila De’brito has been active on social media in sharing her accomplishments. For any further information, keep an eye on her TikTok profile to see if there are more updates shared.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jordan Shallow’s Analysis: What Regan Grimes Needs To Become Olympia Champion
Jordan Shallow believes that Regan Grimes simply needs one thing to become an Olympia champion… time and patience.
Regan Grimes has been a promising bodybuilder with an extremely focused mission to become an Olympia champion. His recent move to working with Milos Sarcev signaled just how serious he is about pushing his physique to the next level. There’s no doubt that Regan has been on the tip of everyone’s tongue over the past years – but he has yet to upgrade to that next level. In our latest GI Exclusive interview, The Muscle Doc, Jordan Shallow, shares his analysis on what Regan Grimes needs to become an Olympia champion.
Jordan Shallow is called The Muscle Doc for a reason. And that’s because he is a very knowledgable individual on all things muscle, weightlifting, and bodybuilding. While he’s not a bodybuilding guru per se, he has been an avid fan of professional bodybuilding for quite some time. That combined with his health and fitness knowledge make him a valuable resource of analysis for the present and future of bodybuilding. That’s why we decided to ask him about the hype behind Regan Grimes – and what the future may hold for his career.
Regan Grimes is a pro bodybuilder who has been on an extended hype train. In some ways, his journey is similar to Big Ramy. He continues to turn heads with each year – but ultimately fails to upgrade to that next level when it really counts – at the Mr. Olympia. That’s not to say he is a slouch of a competitor. In fact, the constant hype behind him shows just how impressive his physique is – it just needs that final push into champion status. The same was said for years with Big Ramy until his victories in 2020 and 2021.
So what does Regan Grimes need to go to the next level. With Big Ramy it was always clear – he needed to improve his conditioning. For Grimes it may be the opposite. His conditioning is often fantastic – but his size might not match up to the likes of someone reigning as champion the size of Big Ramy.
Jordan Shallow believes that there is not one specific thing Regan Grimes is doing wrong that needs improvement. In fact, he believes that Grimes is doing everything right. His latest decision to train under Milos Sarcev further proves that point. It shows that – A: Milos sees enough promise in him to spend time training Regan and B: that Regan is ready to push himself to the next level with a legendary trainer such as Milos.
So with that in mind, Jordan Shallow believes that Regan Grimes simply needs time. He’s young, still in his twenties and has plenty of time to gain further muscle maturity, experience, and growth. Big Ramy, by contrast, is in his late thirties. Shallow believes that time will simply benefit Grimes’ physique. Not only that, but the sport itself may also change over the coming years. Eventually Big Ramy will either step down or be taken down from Olympia champion status. Perhaps Grimes will not be the first one to do that. But perhaps when he is ready – the sport will look different than it does today.
ABOVE: Regan Grimes showcasing his recent physique three weeks out from the Arnold Classic 2022.
In that regard, Jordan Shallow doesn’t believe that Regan Grimes needs to pack on 300 pounds of muscle in order to win the Olympia. He just needs patience, focus, and continued hard work with someone like Milos Sarcev. In time, just like with Ramy over the past decade, Grimes’ strengths will become unstoppable.
You can watch Jordan Shallow’s full analysis of Regan Grimes’ physique in our latest GI Exclusive interview above.
3 Quick Workouts To Get Rid Of Back Fat
The “other” spare tire
As horrible as spare tire syndrome is, there’s an epidemic that’s just as worst, it’s called back fat. That’s right, many men are focusing on their arms and chest and leaving their back out of the equation are doing themselves a strong disservice according to Simon King, personal trainer and owner of Cre8 Fitness gym in London.
“First, poor diet; eating whole foods that don’t inflame your body is a solid starting point,” Says King. “Second, neglecting the back muscles in training can sometimes be the cause since too many guys overtrain their chest and arms—the muscles they can see in the mirror—which can atrophy muscles in the back,”
King explains you always want to add compound movements into your workout. Exercises like the deadlift, squats, pull-ups, and pushups are all popular options.
“Third, a lack of high-intensity cardiovascular training can also be the pitfall since you need a multi-approached attack to really shift a stubborn fat storing area, and this form of training is really geared towards burning fat.”
While that advice is great in theory, what does a high intensity training workout really look like? We’re glad you asked. Below are 3 quick workout routines that will get rid of that stubborn back fat in no time.
Routine #1: The 200 Challenge
Directions: Complete 10 deadlifts followed by 10 push ups for 10 total rounds for time. Don’t pause for rest. “Once the 200 reps are completed, note your time and aim to beat that next go-around,” King says. Make sure you maintain safe and correct form throughout.
– Deadlifts x 10 (Beginners use 50% of body weight on bar; intermediate lifters use 75% of bodyweight; advanced lifters use 100% of bodyweight.)– Pushups x 10
Routine #2: The Hurt So Good
Perform the exercises as supersets keeping full range in your movements and a controlled tempo. Complete as many rounds as possible in 15 minutes, resting only as needed. Your score is determined by the total reps completed, so if you did 4 full rounds you have a score of 152 (38 reps x 4 rounds), get it?. Try to bet your previous score each workout.
1A. Front squat x 6 (75% of your bodyweight on the bar)1B. Pull ups x 62A. Back squat x 10 (75% of your bodyweight on the
Routine #3: The Finisher
Do as many reps of an exercise as possible in 45 seconds, rest 15 seconds, and then move on to the next movement. After you complete Exercise 4, rest 1 minute. That’s 1 round. Do a total of 6 rounds—for a 30-minute workout that’ll bust stubborn fat for good.
Exercise 1. Pushup-position rowExercise 2. Skier swingExercise 3. Lateral squat switchesExercise 4. Clean to push press.
Wrap Up
There you go, three workouts all under 30 minutes that will get you shredded and make back fat a thing of the past. While there is no “quick trick” to cutting fat – having a more detailed direction can do wonders towards making more efficient progress.
As noted at the top, a poor diet is the first and most obvious factor in weight gain and problems cutting fat. While focused training can help burn calories – it’s ultimately what you do in the kitchen that will have the greatest impact. Use these training tips as an additional tool – not the only factor – for cutting down fat for good.
*Header image courtesy of Envato Elements.
Olympia President Jake Wood Confirms Return Of Masters Olympia in 2023
Jake Wood wanted to bring the show back this year but will definitely have it in 2023.
It has been a decade since the Masters Olympia competition was seen on stage. On Sunday, Olympia President Jake Wood confirmed that the competition is coming back and it will take place in 2023.
The Masters Olympia began in 1994 where Robby Robinson took home the first title. It was stopped in 2012 and Dexter Jackson was the final champion. This came after the competition was paused from 2004-2011. Now, it will return for the 2023 year and it could have been even sooner.
Wood joined The Menace Podcast on the Muscle & Fitness YouTube page to discuss the topic. He admitted there were plans to bring the competition back this year but it was unable to happen.
“Absolutely yeah, as a matter of fact, we had started plans to have the Masters Olympia in Romania this upcoming year. After looking at the immigration policies of people actually getting in, we decided it’s too risky for such a big event,” Jake wood said.
Wood continues by claiming that this event deserves its own weekend rather than being included during the Olympia weekend. The event will be held in Romania. The age requirement for the event is something that is important but unknown at the moment.
When asked about a timeframe, Wood said “definitely by 2023.”
“I think that would be too much at the Olympia weekend. No, I think it deserves better treatment than that. We definitely want to have it. It’s going to start happening here, something has to happen,” jake wood said.
The age requirement of the event will be interesting because many top bodybuilders in Men’s Open are around 40 years old. Brandon Curry is 39 while reigning two-time Olympia champion Big Ramy is 37. The magic number cold be 45 yers old when thinking of the requirement.
“Well, what do you change? You change the age requirement. Where do you set the bar as far as the age? At first, we said we would like it to be at forty and above. Wood stated. Well, there’s still a lot of the top guys who are right there. So, you know, the men’s open, and all the other classes too. I think maybe 45, might be the mark.”
This is an exciting announcement coming from Jake Wood. After the competition has been absent for a decade, it will have a chance to return and give competitors a chance to compete no matter their age.
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