Tag: Bodybuilding
Talking Huge With Craig Golias: Are Big Name Bodybuilders Cheating Clients With Their Coaching Plans?
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Craig Golias reacts to famous bodybuilders hiring staff to create coaching plans for clients.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias shares his thoughts on bodybuilding coaching plans, Aaron Singerman’s sentencing, and Mark Wahlberg’s recent physique update at 50 years old.
This was another news-packed week in the world of bodybuilding and strength sports. So we broke down the top news stories with Craig Golias to get his thoughts, reactions, and insight on the most engaging moments in bodybuilding this past week. Our key topics discussed cover Aaron Singerman’s 4.5 year prison sentence and whether he will serve a full sentence. Craig also provides insight as a fellow bodybuilding coach about top tier coaching plans. Is it okay for a big name bodybuilder to hire staff to help write their plans and coach clients? Lastly, Craig reacts to Mark Wahlberg’s recent physique transformation. Let’s jump into it.
Aaron Singerman’s Prison Sentence
It was announced over the past week that Aaron Singerman was finally sentenced after a long legal battle regarding his previously owned company Blackstone Labs. He ultimately plead guilty for conspiracy to sell anabolic steroids and other banned substances in his Blackstone Labs products – as well as promoting misinformation on said projects.
Craig Golias holds a pretty stern stance here. Do things the right way and you won’t have to worry about getting caught. Craig doesn’t understand why Aaron Singerman and Blackstone Labs felt the need to include banned substances in their products. Would it really lead to that many more sales?
How legitimate are famous bodybuilder coaching plans?
This week’s biggest topic covers the concept of bodybuilding training plans. Is it fair for a big name bodybuilder or coach to hire a team to help guide clients? If a training plan is promoted as directly from the mind of a famous coach or athlete? Is the client getting cheated if the person messaging them is actually a staff member and not the legend himself?
Craig Golias initially thinks that this is a cheat. That bodybuilders and coaches should always directly train their clients. Blanket training plans don’t account for the individual needs of a client. A major bodybuilding legend or guru should understand this. If they take a clients money only to have a staff member give a cookie cutter plan (perhaps overseen by the legend), it’s not the same thing as direct coaching.
That being said, Craig Golias warns that you get what you pay for. If you are paying lower towards $100 for coaching, you’ll probably get a bad training plan. There are no bargain coaches that are truly worth paying for. Invest in good coaching and you’ll get a good experience.
But what about famous bodybuilders who receive likely thousands of requests? How do they upscale to successfully train a larger clientele? Craig Golias considers this and starts to backtrack slightly. Perhaps there is a fair way to hire staff to help so long as the bodybuild or guru is also very hands on. But ultimately, if a person simply uses their name to sell a program made by others – it’s a scam.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Watch Craig go into full detail about additional topics such as Mark Wahlberg’s latest physique and answer fan questions. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
6 Worthless Exercises You Don’t Need In Your Workout
These 6 exercises are worthless and a waste of your time.
Just like us humans, no two exercises were created equal. While there are exercises which are incredibly effective in targeting your muscles by recruiting a majority of the muscle fibers, some are a complete waste of your time.
The exercises listed in the article need a lot of practice to do correctly and some people might not have the patience to get the most out of them. While it is important to try new things that push and challenge your body – it’s also important to complete the exercises correctly. That’s why this list can be taken with a grain of salt depending on your experience level. For many, it will be better to perform a variation of these exercises or even avoid them completely.
If you’re still interested in taking on these exercises after reading this breakdown – it’s important that you promise yourself to do them 100% correctly or you’re just wasting valuable time that could be spent growing.
Tricep Dumbbell Kickbacks
Dumbbell kickbacks are a hard exercise to perform as you need to stick to a strict form to target your triceps effectively. To perform the kickbacks correctly, bend over and pull up your shoulder and elbow. Keep your elbow in a fixed place throughout the exercise.
Most people make the mistake of using momentum to swing the dumbbell back and forth and miss out on contracting their triceps. Performing the kickbacks on the cable pulley machine can prove better for most people.
Rear Delt Pec Deck Fly
Rear deltoids are a hard muscle to train as they are at your back and you can’t look at them while training. Posterior delts can also be one of the most stubborn muscles and can take a lot of hard work to develop.
Using the pec deck fly can recruit the relatively stronger muscles like the back and traps, and miss targeting the rear delts. If you’re a beginner, you’d be better off doing exercises like the incline bench rear delt flyes or the bent over rear delt flyes.
Straight Arm Lat Pulldown
Some exercises are only meant for the advanced lifters, and the straight arm lat pulldown is one of them. If done with an incorrect form, the straight arm lat pulldowns can recruit the shoulders and triceps.
Bend over at a 45-degree angle with a slight bend in your knees and hold the straight bar extension with an overhand grip. Lock your elbows and pull the bar towards your knees. Return to the starting position without bending your elbows.
Barbell Lat Pullovers
Many people confuse the lat pullovers with chest pullovers and vice-versa. To target the chest, you need to bend your elbows as you lower the barbell toward the floor and pull the bar closer to your chest while returning to the starting position.
In the back version of the exercise, you need to keep your elbows locked out throughout the movement. You need to mimic the motion of a straight arm lat pulldown to target your lats. The dumbbell version of the exercise is easier than the barbell version.
Barbell Upright Rows
The upright rows are performed to target your trapezius muscle. Most people let their egos get the better of them while doing the upright rows and use weights which they can’t lift to their shoulders.
Performing the upright rows on the cable pulley machine can be a good alternative for the barbell rows. Make sure you’re not using momentum by bending forward and backward to lift the weights.
Good Mornings
Hamstrings are another common weak muscle group for most people as they can’t be looked at in the mirror while training. Not being able to see them directly can make it hard to establish a mind-muscle connection with them.
Many people complain of lower back recruitment and not feeling anything in the hamstrings while performing the good mornings. If you’re a beginner, you should start off by performing stiff-legged deadlifts and leg curls.
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Which other exercises should have been on the list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilding Pro Classic Physique Competitor Describes How to Build Monstrous Legs
PNBA Pro Classic Physique contender Kevin Hack describes how to build monstrous legs.
Training your legs may not be the most fun muscle group to train, especially if you’re a typical gym-bro that loves the barbell bench press – which guy doesn’t! Although training your legs is imperative for a well-proportioned physique, especially for competitive bodybuilders who need their legs to pop out when they’re posing on stage. INBA PNBA Pro Classic Physique competitor describes the essential things you need to do to build monstrous legs. On Instagram, Kevin Hack stated:
“The best way to grow some JOOCY Legs is to pick 4-5 exercises, get REALLY strong in the 5-20 rep ranges, add weight over time, eat in a CALORIE SURPLUS, and be VERY patient. That’s it.”
You can see Kevin Hack performing Romanian deadlifts, leg extension, and seated hamstring curls below.
https://www.instagram.com/p/CYDIBg2Dm9T/?utm_source=ig_web_copy_link
Kevin Hack earned his pro card in the INBA PNBA league in September of 2021 after receiving first place in the Classic Physique division at an INBA PNBA pro qualifier competition held at Steel Beach Gym. He also earned a silver medal in the Bodybuilding class. Interestingly, Hack is also an NYC actor/singer.
How to Build Muscle Mass in Your Legs
As Kevin Hack said, you’ll want to focus on 4-5 exercises. Instead of mixing up your routine too often or performing too many different movements. Because you’ll want to stick with the same few movements for long enough to build adequate strength on each exercise. If you switch up your workouts too often, you’ll never maximize muscle mass.
Secondly, Hack recommends getting as strong as possible in the 5-20 rep range and adding weight over time. Adding weight to your workouts as often as possible is a cornerstone to building muscle mass and is known as the progressive overload principle. To continue to make progress with your physique, placing your muscle under a stimulus it hasn’t experienced before is critical.
Additionally, Hack says you should be in a caloric surplus. You need to eat more calories than your body is burning to maximize muscle growth, especially if you’re not a beginner anymore – which is why bodybuilders go through a long bulk season!
Finally, Kevin Hack says you need to be patient. Everyone who’s been lifting for years, especially bodybuilders, knows that consistency and time are imperative to build a compelling body.
Natural Bodybuilding
In the sport of natural bodybuilding, it’s extra essential to build your physique with the correct strategies since natural athletes can’t rely on steroids and other PEDs to enhance their physique. Innovative training is especially critical in the INBA PNBA league. That’s because they vet their athletes through the most intensive drug testing laboratories – World Anti-Doping Agency (WADA) compliant. As a result, going undetected is less likely to happen through WADA drug-testing standards. Likewise, the Olympics use WADA, and it’s regarded as the most elite drug testing standard for professional athletes.
Generation Iron wishes Kevin Hack good luck in his 2022 professional INBA PNBA season!
Check out the athlete profile of the first woman (Alondra Chatman) to sign a first multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA here.
P.S. Follow us on Instagram, Facebook, and Twitter for more INBA PNBA pro hacks on building your best physique!
Hardcore Truth With Johnnie O. Jackson: How Powerlifting Principles Can Help Your Bodybuilding Training
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Johnnie O. Jackson breaks down the hardcore truth on whether you should train like a powerlifter or a bodybuilder.
Welcome to the Hardcore Truth – our new podcast and digital series staring one of the strongest pro bodybuilders in the world – Johnnie O. Jackson. Known for his incredible physique, strength, and hardcore training sessions with Branch Warren, Johnnie is gearing up with a mic and camera to share his most valuable lessons from a career in bodybuilding and strength training. This week, Johnnie O. Jackson breaks down his background of powerlifting training and bodybuilding training – and how you can use both to enhance your physique to optimal levels.
Johnnie O. Jackson is a notable bodybuilder not only for his impressive physique. He is also known for being one of the strongest pro bodybuilders in the sport. This is due to the fact that Jackson has competed as both a powerlifter and a bodybuilder. He’s trained in both disciplines and has used what he’s learned in both arenas to enhance his success. This mentality is very similar to legendary 8x Mr. Olympia champion Ronnie Coleman.
Many believe that Johnnie O. Jackson started as a powerlifter and then became a bodybuilder. But this isn’t true. In fact, Johnnie O. Jackson started out as a bodybuilder, discovered powerlifting for some time, and then went back to pro bodybuilding. Jumping into powerlifting after already spending some time developing his physique was a blessing in disguise. It helped him look at his bodybuilding training in a new way.
Johnnie O. Jackson advises the viewers in his latest episode – “You’re only as strong as your weakest body part.” This is just as true in bodybuilding as it is in powerlifting. But with powerlifting – that notion becomes clear much faster. Powerlifting is based on raw strength. If you have a weak body part – you’ll literally be able to lift less. So for a powerlifter, the most important thing to focus on is bringing up your most negative features.
Johnnie O. Jackson took this concept and applied it to his bodybuilding career. He realized that a lacking body part is not something that should be ignored. In fact, it should become your number one focus. By introducing powerlifting training into your workout plan – you can build more strength. That strength can then be used to push harder on exercises that help sculpt your physique. Essentially, that added strength from powerlifting can help bring your lagging body parts where they need to be.
Ultimately, there are hundreds of different training styles. Some are better than others – but many are simply dependent on what works best for you and your mindset. For Johnnie O. Jackson, powerlifting training helped him push to new levels. That kind of hardcore lifting fit his personality and helped him excel. Perhaps powerlifting can be the hidden key that you need as well. And if it’s not – that’s okay. Do further research, open your mind, and find new ways that might fit best for you.
Regardless, powerlifting can be a valuable tool in your arsenal to help improve your fitness and bodybuilding goals. You can watch Johnnie O. Jackson go into full detail by watching our latest episode of the Hardcore Truth above.
Frank Zane Shows Mike O’Hearn Great Exercise That Is Not Done Much Today
Mike O’Hearn joined Frank Zane for a workout including movements that are not done as frequently.
Frank Zane is one of the all-time great bodybuilders. At 79 years old, he has not stopped training in the gym and continues to share some of his knowledge with others. Recently, Zane was joined by Mike O’Hearn where the two went through some exercises that you might not see much today.
O’Hearn continues to show off a strong physique at 52 years old. He is a former Mr. Universe champion who has built an incredible following. O’Hearn has appeared on many magazine covers because of his natural physique.
Zane is known for being one of the pioneers of bodybuilding. He had battles with Arnold Schwarzenegger and even defeated the best to ever do it back in 1968. Zane went onto win the Mr. America and Mr. Universe title that same year. Over 50 years later, Zane still trains in his home gym and is not shy about helping others.
Mike O’Hearn has taken the same path as Frank Zane in recent years and shared a recent video to his YouTube page showing the encounter.
In the video, Zane is seen coaching O’Hearn during a set of dumbbell pullovers. Zane explains that this is a great exercise that is not performed much anymore. O’Hearn continues with a question to Zane asking what he would say if someone said that the lift causes injury.
“Maybe they would (get hurt), but that’s not me. So who cares anyway you know? I never was concerned with what people say. When I was in the gym, I never even talked to people. I just go in there and train,” Frank zane responded.
“Why don’t you go on social media and show them how to do it the right way? We don’t even have to mention them. Instead of going after people’s natives and criticizing, that’s just giving them attention. Just go out with something positive and say ‘ this is the way you do it.”
Mike O’Hearn went through movements and techniques of Frank Zane and likes hi mentality. He has been training for over 60 years and this mindset has not wavered one bit.
“You’ve got an old-school mentality that I just love. Because I feel like that it’s around the ones I came up with and everything. It’s like ‘yeah, great response it’ll hurt you it won’t hurt me’ it’ll enhance me. It was a minor change but I loved it better than what I do. It was more of a stretch than an over-exaggeration of technique.” Mike O’Hearn said.
Both Mike O’Hearn and Frank Zane have remained in great shape over the years. Contrary to belief, just because a motion is unorthodox or awkward, it does not mean that it will cause injury. This is exactly what Zane was showing here. In fact, it might be the most effective.
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Dwayne the Rock Johnson Vs. John Cena – Workout Motivation
Dwayne the Rock Johnson and John Cena are former WWE super stars who dominated the rings in the 90s and 2000s. Both have had successful wrestling careers that have seen them bag many awards and honors. Their huge physique and muscular bodies have seen them featured in several films. What many people don’t know is that the two have invested heavily in their physique through Workout training and diet. Surprisingly, the Rock and John Cena have unique approaches to bodybuilding that have worked out well for both of them. In this article, we are going to compare the two legends and see exactly what shaped their careers for so long.
Stats
The Rock Johnson
John Cena
Height
6’5”
6’1”
Weight
262 lbs
240 lbs
D.O. B
1972
1977
WWE Titles
17
19
WWE Debut
1996
2001
Training and Exercises
The Rock – if you usually follow The Rock on Instagram, then you know that he doesn’t shy from sharing his secrets. Recently, The Rock started doing workouts that correspond to a role he was going to play in his next movie. Every role is unique and requires a different body which The Rock must attain at all costs despite his aging physique. For instance, he really worked hard for the movie Adam and Eve where his physique was much needed.
For his role as Hercules, The Rock had a crazy workout plan very few people can manage. He used to do it 5 days a week for up to 6 weeks. Here is a glimpse of his weekly workout plan in no particular order.
Workout
Body Part
Exercises
Sets (Reps)
Arms
Overhead rope extension.
Cable rope curl.
Bodyweight dip.
Rope pushdown.
Standing EZ-bar biceps curl.
EZ-bar preacher curl.
12 reps each
Legs and Calves
Hack squat
Lying leg curl
Seated calf raises
Standing calf raises
Leg press
Dumbbell walking lunge
Dumbbell Romanian deadlift
Leg extension
(25) 4 sets
(12) 4 sets
(50) 5 sets
(75) 5 sets
(50) 4 sets
(40) 4 sets
(12) 4 sets
(25) 4 sets
Chest
Alternating dumbbell bench press
Incline barbell bench press
Hammer strength incline press
Flat bench flye
Cable crossover
Bodyweight dip
4 sets (12)
6-12 reps
4 sets (12)
3 sets (12)
3 sets (15)
until failure 3 sets
Back
Pull up
Seated cable row
Barbell shrug
Straight-arm rope pulldown
Cable lat pulldown
One-arm dumbbell row
Cable face pull
4 sets until failure
3 sets (12)
4 sets (12)
3 sets (12)
3 sets (12)
12-10-8-8 reps
3 sets (12)
Shoulders
Standing lateral raise
Bent over lateral rise
One-arm cable lateral raise
Hammer strength shoulder press
Seated dumbbell overhead press
4 sets (12)
4 sets (10)
3 sets (20)
12-10-10-8 reps
3 sets (10)
Sometimes The Rock does his workouts while recording himself. This is a good chance to do it along if you have the equipment but trust me, it’s going to be really tough.
As for his role in Black Adam, The Rock worked on his upper body from Monday to Friday, with a rest on Tuesday. He would do leg exercises on Saturday and various other exercises that target specific muscles.
John Cena
Another beast in the gym, the man you cannot see hasn’t got many film roles unlike The Rock. But that does not stop him from performing insane exercises if need be. Some people wrongly assume that Cena’s physique is purely as a result of his genetics. The truth is that this guy works harder than the average bodybuilder, and the results are there to be seen. If you want to know he has earned that amazing body, check his weight in high school and compare it to now; he now weighs 240 pounds, which is twice his weight back then.
John Cena’s workout schedule is a bit fixed compared to that of The Rock. Apart from regular training, Cena performs 60 sets of crunches after every day of training. Here is a breakdown of the legend’s weekly training exercises.
Workout
Body Part
Exercises
Sets (Reps)
Arms
Preacher curl
Standing dumbbell curl
Seated dumbbell curl
Tricep dip
Seated barbell extension
Rope pressdown
Single arm cable pressdown
Lying tricep extension
5 (12)
3 (12)
3 (12)
4 until failure
3 (20)
3 (20)
3(10)
6 until failure
Legs and Calves
Standing bodyweight leg raise
Seated leg raises
Standing single leg curl
Single leg extension
Leg press
Leg extension
Squat
Hack squat
4 (25)
10 (20)
4 (25)
3 (10)
5 (20)
4 (15)
4 (10)
3 (15)
Chest
Bench press
Inclined bench press
Cable crossovers
Inclined machine press
Pec dec
(10) 3
(20) 4
(15) 4
(20) 4
(15) 4
Back
Pull up
Barbell shrug
Deadlift
One arm dumbbell row
Barbell row
High pulls
Lat pull down
4 until failure
5 (20)
4 (15)
5 (20)
5 (20)
4 (20)
5 (20)
Shoulders
Dumbbell lateral raise
Machine lateral raise
Machine overhead press
Military press
Seated overhead press
Rear delt machine flye
3 (12)
5 (20)
5 (20)
3 (10)
3 (10)
5 (20)
Diet plans
The Rock and John Cena have unique meal plans that have helped them get where they are in terms of physique. We are going to compare seven-day meal plans of the two giants.
Meal (Quantity)
The Rock Johnson
John Cena
Meal 1
Oatmeal (2 cups)
Whole eggs (2)
Cod (10 oz)
Oatmeal (with applesauce)
Whole eggs (2)
Egg-whites (6)
Meal 2
Veggies (1 cup)
Sweet potato (12 oz)
Cod (8 oz)
Protein bar
Meal 3
Veggies (1 cup)
Chicken (8 oz)
White rice (2 cups)
Brown rice
Chicken breasts (2)
Veggies
Meal 4
Veggies (1 cup)
Rice (2 cups)
Fish oil (1 tbsp)
Cod (8 oz)
Wheat pita bread (whole)
Tuna
Meal 5
Baked potato (12 oz)
Steak (8 oz)
Spinach salad
Whey protein shake
Banana
Meal 6
Rice (2 cups)
Cod (10 oz)
Salad
Pasta/brown rice
Veggies
Chicken/fish
Salad
Meal 7
Veggies (1 cup)
Egg-white omelet (10)
Casein protein (30 grams)
Omega-3 fish oil (1 tbsp)
Cottage cheese (low fat)
Casein protein
As you might have noticed, John Cena’s meals are not restricted very much compared to The Rock’s. However, that diet plan has worked for him as did The Rock’s. It is also important to note that these meal plans are altered from time to time as the circumstances dictate. Also, the overall diet restriction for the two is that they should eat enough food with protein, but at the same time make healthy choices.
Related Article:: The Correct Diet Plan That Complements Your Bodybuilding Cycle!
Workout Equipment
Workout equipment are universal for everyone that visits the gym but some people tend to prefer some more than others. For instance, apart from regular gym workout equipment, the following is The Rock’s other preferred gear:
UA sport wireless train headphones.
True wireless flash project Rock buds.
UA project Rock 1 sporty kicks.
UA HOVR Phantom project Rock shoes.
Project Rock Terry short-sleeved hoodie.
Project Rock 90 bag.
The Rock, John Cena, and other successful fitness gurus have one thing in common; the always invest in their equipment. Dieting alone will not help you acquire that amazing body and physique. You need to buy quality equipment that will serve your needs for a long period. Quality gym equipment are characteristically very expensive, but will outlast obsolete ones bought in the streets. So, the first step towards working to become like these legends is to invest in your gear and equipment. Most importantly, ensure your body gear is comfortable enough to allow you perform various exercises.
One must also have a healthy, well-balanced meal plan to supplement training. You need more protein and measured amounts of calories in your diet. But if you’re not sure of what meals to take, consult your personal trainer for appropriate guidance. It is important to watch your diet so as not to lose the gains you’ve mad at the gym; the reverse is also true.
Discipline
Finally, you might not make it to the top without a robust training program and discipline. The first sign of failure is not having a workout plan and not sticking to one. The Rock and John Cena are very disciplined when it comes to training and other things related to their careers. You don’t have to adulterate your schedule over petty things that don’t contribute much to your overall success. Additionally, make sure to create time for things you failed to do because something important came up, and don’t procrastinate whatsoever. Do this and watch your star rise above bodybuilding legends we know today.
Overall
If you’re looking for role models to look up to as far as bodybuilding and fitness are concerned, look no more because you have them in The Rock and Cena. Follow their various social media accounts and see for yourself what we are talking about. However, we would like to warn beginners to be careful about copying everything these pros do because it took them time and a lot of effort to get there. Start small and with hard work and determination, you will get there eventually. There are more inspirational bodybuilding articles on our blog. Consider reading all of them and your bodybuilding career will be a blissful one.
Alondra Chatman Profile & Stats
The biography, life, and accomplishments of Alondra Chatman
Alondra Chatman is an African American professional INBA PNBA Figure professional natural bodybuilder born on June 20, 1974. She’s the reigning 2x Figure open Natural Olympia champ and an INBA PNBA Hall of Fame Inductee. She was also nominated for the Award of Excellence to end 2021.
Moreover, she was the first woman to sign a multi-media contract with Generation Iron, the INBA PNBA, and Iron Man Magazine.
Below is a complete breakdown of Alondra Chatman’s profile, stats, biography, training, and diet regimen.
Full Name: Brandon Lirio
Weight
Height
Date Of Birth
134-140 lbs
5’6″
6/20/1974
Division
Era
Nationality
Figure
2010
African American
Biography
Image via Instagram @alondra_figure_pro
On June 20, 1974, Alondra Chatman was born in Palo Alto, CA. Chatman’s transition to natural bodybuilding comes from an athletic background. She was quick to join sports growing up – from elementary school through college. Although, she didn’t start lifting weights until her first year of college as a volleyball player. When training with her volleyball coach, she fell in love with weight training.
Her experience lifting as a collegiate athlete led her down her career path. Alondra Chatman started personal training and eventually opened up her gym after graduating. As a former athlete, bodybuilding sparked her interest after seeing her friend compete in the Figure division. She was drawn to the idea of pushing your body to the next level.
The first show Alondra Chatman competed in was with the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA). As a competitor who didn’t want to take PEDs, she appreciated that the INBA PNBA league drug tests their athletes who abide by the strictest drug testing standards for professional athletes – World Anti-Doping Agency (WADA). She liked how this leveled the playing field for natural athletes.
Competition History
Below is an overview of Alondra Chatman’s competition history.
2021 Natural Olympia Pro Open Figure – 1st
2019 Natural Olympia Pro Open Figure – 1st
2019 PNBA Muscle Beach Pro Open Figure – 1st
2019 PNBA World Championship Pro Open Figure – 2nd
2018 Natural Olympia Pro Open Figure – 4th
2018 PNBA Zeus Classic Pro Open Figure – 1st
2013 PNBA Silver & Black Pro Open Bikini – 2nd
2012 NPC Emerald Cup Open Figure – 6th
2012 NPC Governor’s Cup Open Figure – 6th
2010 NPC San Francisco Open Figure D & Overall Masters – 1st
2010 INBA Silver & Black Overall Open Figure – 1st
Alondra Chatman’s Training
Alondra Chatman’s training plan consists of a five-day split routine laid out below.
Day 1 – Legs – Quad Focus
Day 2 – Chest, Back & Biceps
Day 3 – Shoulders & Triceps
Day 4 – Legs – Hamstring & Glute Focus
Day 5 – Upper Body Combo
Alondra Chatman’s favorite workouts in a written statement:
Barbell Squat: all the variations. I love pushing heavy weight and using differing foot positions to target the quads, glutes and hamstrings in different ways.
RDL: I like both dumbbell and barbell Romanian Deadlifts to target hamstrings which are essential for properly balanced leg development.
Cable Shoulder Raise: Lat Raise, Front Raise, Rear Delts, etc. i [sic] like to use the cables for a shoulder day finisher. The cables are great for isolating and fine tuning [sic].
https://www.instagram.com/p/CZaMxb-vrdQ/?utm_source=ig_web_copy_link
Nutrition
According to Alondra Chatman, she keeps her nutrition the same during the prep for most of the season. But she’ll make adjustments approximately four weeks out from the competition to ensure she’s “lean and dry for the stage.” Chatman stated, “I use Premier Research Labs for most of my supplements – Multivitamins, BCAAs, Digestive Enzymes and So Lean & So Clean Plant-Bases Protein.”
In-Season Meals
Meal 1: 2/3 cup oatmeal, 2 oz. turkey
Meal 2: 4 oz. turkey, 4 oz. rice
Meal 3: 4 oz. turkey or white fish, 4 oz. potato or rice, 1 cup green veggies
Meal 4: 2 scoops protein in water, 1 whole fruit w/ 1 tbsp flax seed
Meal 5: 4 oz. turkey or beef, 4 oz. potato or rice, 1 cup green veggies
*Note: She may snack on carrots and hummus or beef jerky.
Alondra Chatman is more flexible with her diet during the off-season and consumes more fruit and treats. However, Chatman declared, “I don’t drink alcohol at all.”
Personal Life
When Alondra Chatman isn’t prepping for being under the bright lights, she runs The Inner Athlete, where she says, “I train people for overall better health fitness as well as coach a team of bodybuilding athletes to the stage.” She’s been running this business for the past 16 years in San Leandro, CA.
Outside of natural bodybuilding and fitness, Chatman is a woman of God, who enjoys spending time at church, traveling, watching movies, and traveling with her family – she’s a wife and mother of two teenagers.
Can Supplementing With Ashwagandha Help Your Bodybuilding Goals?
How this long-time plant in ashwagandha can help those bodybuilding goals.
Many of us supplement with a host of products, but ashwagandha may be something new to you. Our supplement shelves tend to be full of all types of things. Those traditional supplements like pre-workouts and protein powders sit next to various herbs and natural remedies in efforts to boost our athletic performance and improve our overall gains. We try a variety of things in hopes of giving ourselves the best chance at seeing only the best success. Whether they be natural or something we have entrusted into the hands of a reputable supplements company, we put stock in that they will yield results.
But it isn’t just results for our training and performance. We also focus on our overall health and wellness, knowing full well that a healthy mind will produce a healthy body and ultimately lead us to see those gains and results we want most. Ashwagandha has been around for a long time and is used in a variety of circumstances. As bodybuilders and athletes also seeking to reach our goals, this ancient plant may just help us get there.
Let’s take a look at ashwagandha and see what makes this plant so great. Many benefits allow us to see results to training and performance, but also health and wellness, rounding out a complete supplement perfect for seeing the best possible outcomes. Maybe by the end of reading this, you will have added one more premium supplement to your already stacked shelf.
What Is Ashwagandha?
Ashwagandha is a shrub grown mostly in Africa and Asia. A popular herb, it has been used for centuries in natural medicinal practices to help with a host of issues. Such benefits include reducing anxiety and stress, boosting immunity, and increasing performance, among others. While there is debate around whether or not this herb can produce such results, it has long been touted as an effective supplement, and one worth looking into (1).
Benefits Of Ashwagandha
The benefits of ashwagandha have been explored and studied and research goes both ways. As athletes looking to give ourselves the best when it comes to supplements, we should always be cautious and further investigate what we put into our bodies so we only see effective and efficient gains. Let’s take a look at some of the potential benefits of ashwagandha and see what this herb is really all about.
Energy & Endurance
When it comes to ashwagandha, energy and endurance is a potential benefit to note. It does have the potential to increase both energy and endurance which will in turn lead to strength gains as a result of an efficient workout. General improvement to overall exercise is also something this may do (2).
Strength
Possible effects on strength hint that ashwagandha is useful when combined with resistance training to offer the best when it comes to your strength training and overall muscle building goals. An increase in muscle mass was noted in one study when combined with such resistance training (3).
Immunity
For immunity, ashwagandha may improve immunity. While further study was noted in one journal, it did not totally dispel the fact that ashwagandha could help boost immunity (4). Used in natural medicine for quite some time, anecdotally, this herb is traditionally seen as something useful for immune boosting properties.
Libido & Sexual Function
Used a way to boost libido and increase sexual function, ashwagandha has long been used as a viable tool. One study notes that ashwagandha may improve sexual function in healthy individuals where this may be a problem (5).
Stress & Sleep
We all know that stress can hinder our gains as well as poor sleep. Ashwagandha has been studied in this regard and results showed that this can reduce cortisol levels while also improving sleep (6). For those looking to optimize recovery while also easing their mind, this is a promising supplement to do just that.
Who Can Benefit From Using It?
Many can benefit from using ashwagandha and the above benefits and respective studies are promising. People struggling with sleep, managing stress, sexual dysfunction, and performance goals can potentially benefit from using something like ashwagandha to reach their goals. Of course, this includes bodybuilders and athletes who are looking for ways to see better results.
Does This Help Your Bodybuilding Goals?
With the science and anecdotal evidence, it does appear that ashwagandha has potential to help your bodybuilding goals. Like all supplements, this isn’t a one stop shop for gains, but what it does give you is promise in potentially helping you see those gains. For things like energy and strength, as well as promoting better sleep, this is may give you what you need in that regard. Stress can be a killer for everyone, but especially for athletes putting themselves through the ringer day in and day out. By working to alleviate stress, you set yourself up better when it comes to seeing better workouts.
As for immunity, staying healthy is key. More time in the gym means more gains. While further studies need to show scientific proof, the anecdotal evidence over years of using ashwagandha does seem to show that it may help with immunity.
Wrap Up
Ashwagandha has long been touted as a useful herb. With the benefits listed above, it appears that ashwagandha holds its own and does seem to help in a number of ways. While this may not help everyone, it certainly has potential and is worth looking into more as an effective way to boost your bodybuilding goals. Like all supplements, this won’t cure everything, but it will give you a good foundation, in tandem with a healthy lifestyle, to see positive effects take place. Look into ashwagandha and see if this is the right fit for you. You may just add another supplement to your shelf.
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
Singh, N.; et al. (2011). “An Overview on Ashwagandha: A Rasayana (Rejuvenator) of Ayurveda”. (source)
Shenoy, S.; et al. (2012). “Effects of eight-week supplementation on Ashwagandha on cardiorespiratory endurance in elite Indian cyclists”. (source)
Wankhede, S.; et al. (2015). “Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial”. (source)
Mikolai, J.; et al. (2009). “In vivo effects of Ashwagandha (Withania somnifera) extract on the activation of lymphocytes”. (source)
Dongre, S.; et al. (2015). “Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Improving Sexual Function in Women: A Pilot Study”. (source)
Salve, J.; et al. (2019). “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study”. (source)
Brett Wilkin Shares Physique Update 4 Weeks Out Of Arnold Classic
Brett Wilkin could be in for a big year on the bodybuilding stage.
Each year, there are different bodybuilders that step up and make a name for themselves. This season, it could be Brett Wilkin that is emerging as a threat. As the 2022 Arnold Classic quickly approaches, Wilkin shared a physique update where he is looking massive preparing for the competition.
Wilkin has a chance to compete for gold at this year’s Arnold Classic. It is a stacked field but he will be one of the athletes to watch. He remains a dark-horse in the competition but has a chance to make some big strides at the second biggest show of the year.
“Man in the mirror.
Focused on whooping this ass day in and day out.
4 weeks to go until the @arnoldsports, and I’m making sure to bring a show!”
Brett Wilkin earned his Pro Card in 2018 as a Classic Physique competitor. He did not compete in an IFBB show until 2019 after he made a move to 212. Wilkin would not last in 212 either and eventually landed in Men’s Open. When Wilkin made the move to Open bodybuilding, it was unknown how he would compete but he quickly showed his potential.
During the 2021 Chicago Pro, Wilkin went toe-to-toe with some of the top competitors in the world. He finished second at the competition and officially burst onto the scene. Now, he will continue to make improvements in order to take another step forward.
2022 Arnold Classic Lineup
William Bonac (Netherlands)
Maxx Charles (USA)
Brandon Curry (USA)
Samson Dauda (United Kingdom)
Nathan De Asha (United Kingdom)
Regan Grimes (Canada)
Steve Kuclo (USA)
Cedric McMillan (USA)
Fabio Giga Rezende (Brasil)
Justin Rodriguez (USA)
Mohamed Shaaban (Egypt)
Brett Wilkin (USA)
Akim Williams (USA)
Rafael Brandão has withdrew his name from the event but there will be a stacked lineup appearing on stage. Brandon Curry has been highlighted as the favorite to win the event but Wilkin could be in line for a top-three finish. After looking at his recent physique update, it would not be surprising to see.
This could be the start of a successful year for Brett Wilkin. There is no doubt that eyes will be on the young bodybuilder when the Arnold Classic comes around in March.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: The Top 10 Biggest Nutrition Mistakes In Bodybuilding & Fitness
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Jerry Brainum breaks down the straight facts for the top 10 most common nutrition mistakes in bodybuilding, fitness, and strength sports.
STRAIGHT FACTS WITH JERRY BRAINUM – is an in depth exploration of the more complicated elements behind bodybuilding training, nutrition, and supplements. Hosted by legendary and longtime industry expert, Jerry Brainum, Straight Facts answers user questions so no one is left in the dark.
Last week, Jerry Brainum did an entire Straight Facts episode breaking down the biggest training mistakes that individuals usually make in bodybuilding. This week, Brainum is following up on this topic but focusing on the nutrition side of bodybuilding. What are the biggest nutrition mistakes in bodybuilding and fitness? Jerry Brainum breaks it down – let’s jump into it.
Mistake #1: Eating Too Few Calories
The most basic aspect of nutrition and dieting is understanding calories. We all have a resting metabolic rate – this is the bare minimum of calories we burn just being alive each day. In order to lose weight – less calories must be consumed under your resting metabolic rate.
Sounds simple. But you can actually eat too few calories hurting your ability to lose weight. This is why some bodybuilders and even regular folks with new fitness goals eventually plateau on cutting pounds. If you eat too few calories, your body will go into “starvation mode” this lowers your metabolism in order to save as much energy as possible during this “starved” state. Suddenly, your not losing weight anymore.
It’s frustrating – but the key here is to actually try not to loose weight too fast (another item on this list later) by cutting massive calories. Aim for one or two pounds per week. Allow yourself a cheat day (so long as it’s not too over-indulgent). This helps keep your body out of starvation mode.
Mistake #2: Eating Too Many Calories
This one is much more simple. Of course, if you eat too many calories per day or per week – you’ll slowly gain weight. This is great for bodybuilders looking to bulk. But for those trying to get lean it can be frustrating to get stuck while trying to lose points.
While most people know not to eat too many calories – it’s easier said than done. Typically, the biggest mistake here is that individuals are actually bad at counting calories. They under-judge what a cheat meal actually adds. Or they snack periodically throuhgout the day not realizing how many calories they are really adding into their deit.
The result? An individual thinks they are eating 800 calories per day (for example) but are really eating 1200 without knowing it.
Mistake #3: Trying To Lose Too Much Weight Too Fast
Trying to loose too much weight too fast will lead to struggles with weight loss. Either because you crash not being able to keep up with a challenging diet or you accidentally push so hard that you start losing muscle instead of fat.
If you lose muscle, not only will you lose your definition and your physique but you will also lower your resting metabolic weight. That creates a viscous cycle where you now need to cut even more calories to lose weight. This can make your dieting see-saw between periods of weight loss and weight gain.
Ultimately, the human body can really only lose up to three pounds of fat per week. Anything more is either losing water weight or muscle. Don’t be fooled by your desire to lose weight into actually making the entire process more of a struggle.
Mistake #4: Avoiding Dietary Fat
This one is simple. Dietary fat is not the enemy. While it sounds obvious that you should cut fat out of your diet in order to keep off fat… it’s not exactly how that works. A zero fat diet is actually worse for you than a healthy balanced diet. It hurts not only your overall health but can also affect your bodybuilding goals to improving your physique as well.
Mistake #5: Eliminating Fruit and Vegetables From Your Diet
There are some vitamins and nutrients that you can only obtain from fruits and vegetables. So while it might be tempting to remove them from your diet to save on some calories – it’s not the best option.
Missing out on these key nutrients will not only make you less healthy, it will make you more sluggish. It will make it harder to be motivated to train hard in the gym or keep up with your diet. Not only that – but certain nutrients in fruits and vegetables can help suppress your hunger. Thus making it easier to stay on point with the rest of your diet.
On top of that, fruit and vegetables can be a great source of fiber, which brings us to…
Mistake #6: Not Eating Enough Fiber
Fiber is essentially the food for your intestinal health. It’s what makes your bowel movements easier to pass. And beyond that helps keep your gut healthy. While it may seem small, it would be foolish for a bodybuilder to skip out on getting the correct balance of fiber into their diet. Maintaining a healthy stomach and intestines helps your body operate and consume the rest of your diet at it’s best.
Mistake #7: Eating Too Fast
The mind takes about 20 minutes to start acknowledging that the food you are eating is making you full. So if you eat too fast, it’s common to actually accidentally eat too much and suddenly feel extremely full 20 minutes later. We’ve all been there on big days like Thanksgiving at the very least. You suddenly regret every mouthfull of food you’ve swallowed and now feel like you’re about to explode.
That’s an extreme example but in general it’s important to eat slow. This is a small but powerful psychological tactic to eat less per meal. Great for those looking to lose weight or who typically overeat throwing off their physique.
Mistake #8: Not Eating Enough Protein
This is less of a problem in bodybuilding – but a warning for those who are focusing on losing weight. While reconfiguring your diet to cut down on calories, you may accidentally cut too much protein out of your diet. Less protein means less muscle growth. At it’s worst, this kind of protein cut can lead to diminished muscle.
As we stated earlier, the more diminished your muscles are, the lower your resting metabolic rate will be. This can then throw off your entire diet as you keep trying to cut more food out.
On top of this, if you are looking to lose weight and get shredded with a nice physique – missing out on protein is a basic but big mistake.
Mistake #9: Eating Too Many Carbohydrates
On the flip side, eating too many carbohydrates can be a big mistake for bodybuilders. There is occasionally spread advice for bodybuilders to consume mass amounts of carbs. It’s claimed that this helps build muscle and is vital for serious bodybuilders.
However, carbohydrates are less important compared to glucose. This is the key element bodybuilders need from carbs. There are other methods to obtain this. Carbs, on the other hand, can often make it harder to trim down for shredding. So instead of turning to carbs – follow Jerry Brainum’s advice for alternative methods of obtaining glucose into the body.
Mistake #10: Not Drinking Enough Water
Another simple one but sadly one that is far too often overlooked. The average person drinks far less water than they need in a given day. While this is not a super tip – it’s one that helps create a foundation for all other bodybuilding and fitness tasks. Better hydration means better energy in the gym.
It means you will sleep better as well. It means you will recover more significantly too. Recovery is key for building a physique. So ensure that you are hydrated at all times.
Wrap Up
Jerry Brainum breaks down these misconceptions and nutrition mistakes in more specific detail than we cover here. That’s why you should make sure to check out the latest episode of Straight Facts for the full breakdown. Make sure to swing by each Wednesday for new episodes!