Tag: Bodybuilding
Everything You Need To Know About Occlusion Training
Occlusion Training: What It Is And How It Works
Everyone knows that you want as much blood in a muscle as possible when you work out, and a new type of training has taken that goal to the extreme. The idea is that by restricting blood flow out of a muscle, you can keep an abnormal amount of blood in the muscle and increase anabolism. Sounds crazy right? Well, there are actually studies that support this theory.
The basic idea being ‘Occlusion Training’ is this: Arteries, which carry blood TO your tissues, lie deeper than veins, which carry blood FROM your tissues. So by physically tying bands around limbs at the proper tension, you can trap blood within the muscle.
This type of thinking has been used in rehab practices for quite some time. Products like VooDoo compression bands are designed to severely restrict blood flow in both directions for up to two minutes. When the band is removed, the rebound of blood lymphatic fluid into the joint flushes it and speeds recovery, according to leading physical therapists like Kelly Starrett. So the fundamental idea is far from unproven.
How to do it
Of course you can buy specialized equipment occlusion training. Some exercise scientists use tools known as KAATSU devices, which can cost more than $10,000. So that’s off the table. The truth is you can achieve the same effect with a wrap – either a knee wrap or an aforementioned elastic compression band. The trick is to know what tension is optimal. You want to stifle vein flow but not arterial flow.
Jacob Wilson Ph.D has performed numerous studies on the practice and says:
“Wrapping at a pressure that lifters perceived to be a 7 on a scale of 10 on the legs, and 5-6 on the arms, reliably occluded the veins but not the arteries. This is as tight as you should go, and no tighter.”
How it works
According to Jacob there are three potential mechanisms that explain the effectiveness of occlusion training. First, it enhances the pump. Muscle building is far from a completed science, but most bodybuilders agree that a pump is crucial to idea muscle growth. It tells you you’re targeting the right muscle, yes, but also the physical expansion of the muscle tissue and surrounding fascial structures can prepare the area for permanent growth.
Secondly, accumulation of blood in a cell actually makes it harder to uptake oxygen, forcing the cell to function anaerobically and recruit larger fast-twitch fibers that have the most potential for growth. Third, this anaerobic activity produces a ton of lactic acid, which has been shown to increase protein synthesis and production of hormones like GH.
Is It Dangerous?
Since occlusion training involves partially restricting blood flow to a muscle group – it might sound potentially very dangerous. But this is mostly your brain running away from you. While it’s good to be concerned about potential injury or longterm health issues of various training trends, unless you have a pre-existing condition or underlying issues with blood pressure there is no real risk.
Still, if you are really worried it’s always good to ask a doctor if the current state of your health would welcome something like occlusion training into your workout routine.
So in the end, don’t be surprised if you see guys at the gym wearing knee wraps hiked under their crotch or putting elastic bands above their biceps. Nothing is too ridiculous in the pursuit of gains.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
How To Get V-Lines To Make Those Shredded Abs Pop
Get those V-line abs for a shredded aesthetic.
Those V-line abs seems elusive, don’t they? Abs in general to be honest. You work hard, do the right exercises, eat the right stuff, but those pesky abs just don’t want to pop. You see people all the time with a shredded midsection and think, why do they have it and not me? There are reasons, some in your control and some not, but the nice part is, those in your control you can work to maximize to overcome those that aren’t.
People love V-line abs. They show off your core, outline and chisel your midsection to be something off a sculpture. It feels like the perfect aesthetic is not complete without a set of V-lines taking shape. Days where we perform abs can be daunting and not seeing results can be a tough pill to swallow. Bu the results are there and it just takes time for them to show. Knowing how best to get them and what is required can better prepare you as you embark on this V-line forming journey.
Let’s take a look at how to get those abs you want most. What you can do to better shape your desired physique and what you have to ignore as it is out of your control. With the right approach, you can better tackle anything that comes your way.
How Genetics Play A Role
Something out of your control is genetics and the role it plays in forming abs. There are people out there who just have that magic genetic component of a V-line. It’s unfair, right? Well, that’s just how it goes. There are many reasons at play when it comes to genetics, for example, the amount of fat you hold, the shape of your abs, the symmetry of them, among others. The best you can do is buckle down and put in the work.
What About Diet
They say abs happen in the kitchen. There is definitely truth to that. While exercise is crucial, so too is a healthy diet. Eating whole foods, pumping yourself with protein, and limiting carbs and sugar are a solid way to keep off unwanted fat to tone and shred. Calories in, calories out. You need to consume less calories than you burn in order to see the best gains and while this can be challenging, it needs to be done. Also, supplements are your best friend. Working with a number of supplements can take your workouts to new heights by pumping you with beneficial ingredients perfect for seeing real growth and effective change take place.
Best Exercises For That Shredded V-Line
There are some key exercises to include in your abs routine to make sure those abs pop for the better. By working with these exercises and giving yourself the best chance at muscle growth, you will start to see them pop and eventually that desired shape you want most.
Let’s take a look at some of these exercises to better prepare us for the road ahead. Some of these are cardio-based while others are more bodyweight. Even still, the option to add weight for increased time under tension is something to definitely consider as this will most definitely increase overall muscle growth and a shredded aesthetic.
Mountain Climbers
Mountain climbers are a great exercise for those V-line abs and will also work to mix in a cardio exercise into your routine. Working with balance and coordination, while also relying on your abs for stability, increasing strength and the need for better stamina and endurance.
Reverse Crunches
Reverse crunches are nice for strengthening those abs and taking strain off your neck to alleviate any unwanted pain. Targeting your core muscles, the movement is great for that V-line shape as this targets deeper into your abs for the best results (1).
Ab Wheel Rollouts
A challenging exercise, ab wheel rollouts are perfect for they work a number of muscles and really give your core a great burn. Increasing stamina, strength, and coordination, the ab wheel is a great accessory to have in your gym bag for whatever workout comes your way (2).
Russian Twists
Russian twists work your entire core and are great for hitting those obliques. A stronger core ensures better posture and a more confident look and that is exactly what you get with these. The nice part is, you can do these bodyweight, with a medicine ball, or a dumbbell for that added challenge.
V-Ups
V-ups can be hard, but definitely worth it. Improving balance and overall strength is the name of the game and this requires your core to be braced the entire time to keep good form and alleviate unwanted back pain. Building core strength and stability, this is the perfect exercise to mix into your routine.
How Can Cardio Work For V-Lines
Mixing in cardio is a great way to burn calories and ultimately burn fat. Of course, building muscle is imperative for that muscular physique, but by mixing in cardio, you allow yourself to shed fat and change your body composition. It is a fine line, however. Consistent longer distance cardio work will start to hinder gains so working with more HIIT based exercises will get your heart rate going, boost your metabolism, and give you that great sweat from an effective cardio workout (3). Plus, you build muscle too!
Wrap Up
Getting those V-line abs is hard. It takes consistent exercise, and the right exercises at that, while also sticking to a whole food diet with only the best foods. While genetics do play a role in the formation of V-line abs, it is possible to get them if you put your mind to it and really do the work. Try some of these exercises above, follow these tips, and give yourself the best chance at seeing the best success with a shredded core.
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 (2012). “Core conditioning- It’s not just about abs”. (source)
Hildenbrand, K.; et al. (2004). “Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Helle Trevino Could Potentially Miss Olympia After Suffering Torn Tendon In Shoulder
Helle Trevino had successful surgery on two torn tendons in her shoulder.
Helle Trevino has become a force in bodybuilding but she might be sidelined for awhile after suffering a shoulder injury. She had successful surgery after tearing two tendons in her shoulder. Because of the injury, Trevino might be forced to miss the 2022 Olympia.
The biggest bodybuilding competition of the year will return to Las Vegas from Dec. 16-18. Trevino has not made any official decision but hinted that she could sit out the year in her caption on Instagram. This is where she went to make the announcement.
“I have some really bad news and I have some good news. Let’s take the bad news first. I have torn two tendons in my shoulder and I need surgery ASAP,” Helle Trevino said.
“I’m looking to have a pretty long recovery. It’s going to be 8 weeks in a sling and in 12 weeks I’m going to rehabilitate so I’m not sure that I can make it to this year’s competitions. I might have to sit the year out. But the good news is I’m in good mental health and I’m in good spirits. I feel positive even though it like really sucks. It is what it is. I’m also going to get through this challenge and I’m going to do my best to turn myself back up and we will see what this season brings.”
Helle Trevino will be wearing a sling for 8-12 weeks and then will have to rehab to gain strength back in the shoulder. The Olympia might be at the end of the year but this is a long process and there might not be time for the bodybuilder to get back to championship shape.
Trevino burst onto the scene in 2014. She picked up her first victory during the 2015 Wings of Strength Chicago Pro. In 2019, Trevino began making a name for herself as one of the best in the sport. She finished with gold during the Tampa Pro and Rising Phoenix Arizona Pro that year.
In September, Helle Trevino was one of the favorites to win the Ms. Olympia competition but she finished as the runner-up to Andrea Shaw. Trevino was a competitor that had high hopes for the stage this year but it might have to wait a bit longer.
Trevino has not made any official announcement on her plans but we do know that she has had successful surgery. We all wish her a quick recovery so she can get back on stage and compete for that Ms. Olympia title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Matias Scopinaro Divulges Strong View of Drug Use in Bodybuilding
Argentinian INBA PNBA athlete Matias Scopinaro doesn’t understand why bodybuilders are risking their lives for “plastic trophies.”
Drug use is rampant in the bodybuilding age today. Many bodybuilding fans and bodybuilders point to drug abuse for the string of deaths in 2021. Of course, drugs can have some consequential negative impacts on your health. Late IFBB Pro George Peterson’s autopsy reported that anabolic steroid usage contributed to his death. Argentinian INBA PNBA pro natural bodybuilder Matias Scopinaro gave us insight of his view on drug abuse in the present bodybuilding era.
Matias Scopinaro has competed in the largest natural bodybuilding competition – Natural Olympia – three times. In this past Natural Olymipa (2021), Scopinaro placed in the top 10 in the Men’s Classic Physique division. Also, he’s a gym owner, trainer, and coach in Argentina. He runs and operates Natural Coaching with his wife and fellow world champion, Paula Martinez.
https://www.instagram.com/p/CZNfwAvuGP3/?utm_source=ig_web_copy_link
Matias Scopinaro is an avid believer in never skimping on leg day. Moreover, he’ll be promoting the 1st INBA competition in Argentina!
Matias Scopinaro Comments on Drug Use in Bodybuilding
Matias Scopinaro acknowledges that the fitness industry has been exponentially growing over the years. He credits the internet and globalization, and the advancements in sports nutrition, supplements, and training methodologies.
In the 60s, Scopinaro says that people didn’t know a lot about steroids and their health consequences. Doctors would prescribe Dianabol to patients wanting to gain lean muscle mass.
Fast forward a few decades later, that’s changed. Matias Scopinaro said in a written statement, “Over the years, drugs have evolved, and the quantity that athletes and even recreational gym-goers are using is hazardous, but thankfully, we are now more aware of the health risks of using them.”
Matias Scopinaros doesn’t believe this should be the case in 2021, though, with the advancement in health we’ve had. Scopinaro admits that 2021 has been a sad year for the bodybuilding world. However, he thinks that the at least 15 deaths of the top professionals and high-ranking amateurs in bodybuilding – most of them being under age 50 – should be an eye-opener for the sport.
He doesn’t understand why athletes are risking their lives for “plastic trophies” and “money that will be used to survive in a hospital bed.” In today’s digital world, he believes that the evolotution of nutrition, science, training, along with online resources, are enough to build you a beautiful, healthy physique that will increase your longevity.
Who’s to Blame for Drug Use in Bodybuilding?
Matias Scopinaro admits that he doesn’t know why this is happening. However, one thing’s he’s sure of is that it’s getting worse every year. Scopinaro stated, “Unfortunately with these deaths, families are being destroyed, children are losing their loved ones. Again, I ask: for what cause?”
Natural Bodybuilding
Matias Scopinaro is a firm believer that natural bodybuilding is misunderstood. Scopinaro declared:
“Natural bodybuilding is not training and eating the same way as an IFBB Pro without the use of drugs; if you do that, you will be spinning the wheels forever. Instead, natural bodybuilding is a whole different approach to the sport; you are trying to enhance your natural hormones via smart training and implementing specific nutrition strategies.”
To build your physique to its peak potential naturally, Scopinaro says it requires patience. But your muscles are real and will stay with you for a very long time without being dependent on drug use to conserve it.
Retrograding back to the Golden Era of bodybuilding, Scopinaro thinks that all-time great bodybuilders – Steve Reeves, Reg Park, and greats alike – envisioned natural bodybuilding for a healthy mind and body when they started.
Matias Scopinaro praises natural bodybuilding as the closest thing we have to the fountain of youth. He asserted, “Natural bodybuilding is art, sport, and a beautiful, healthy lifestyle that everyone can put into practice.” He also says that you don’t need to be a competitive bodybuilder to reap the benefits of natural bodybuilding.
Matias Scopinaro’s Closing Statement
In closing his written statement, Scopinaro expressed:
“Me and my wife Paula Martinez, as Natural athletes and coaches, will continue to help people become aware that there is a healthy route to achieve their fitness goals. We don’t want just a great body and a healthy mind. We want to enjoy life to the fullest, and live long enough to enjoy our children, grandchildren, and hopefully our grand grandchildren! Life is too short to compromise the most important thing we have as human beings: our health. money or trophies will not buy you health. without health, we have nothing.”
Natural bodybuilding is a progressively growing sport. INBA PNBA athletes are now signing multi-media deals with Iron Man Magazine!
P.S. Follow us on Instagram, Facebook, and Twitter for more insight from INBA PNBA athletes!
Berry De Mey: “I’m A Living Example That Bodybuilding Can Be Really Healthy”
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Berry De Mey discusses health in bodybuilding and what he considers to be his biggest contribution to the sport.
Berry De Mey is a bodybuilder and coach who has not been afraid to speak his mind about the health of bodybuilding. He’s gone to social media numerous times to criticize the extreme lengths some modern bodybuilders are willing to take for success. De Mey warns that bodybuilders need to start taking further precautions to monitor their health. So it may come as no surprise that De Mey believes his greatest contribution to bodybuilding is tied to health in the sport. In our latest GI Exclusive interview, Berry De Mey explains how he is living proof that pro bodybuilding can be healthy.
During our conversation with Berry De Mey, we topped off our interview by asking – what has been your greatest contribution to the sport of bodybuilding? De Mey’s answer focuses less on trophies and awards won and more on his legacy outside of pure competition. He considers his success in the sport to be “a living example that bodybuilding can be really healthy.”
What does he mean by that exactly? De Mey goes on to explain that he was able to build a massive and iconic physique while also focusing on maintaining his health. He’s proof that life doesn’t need to be cut short in order to become a pro bodybuilding success. De Mey worries that bodybuilders today believe there is only one dangerous path to becoming a champion. He hopes that the career he led and the guidance he provides as a coach will help nudge pro bodybuilding into a healthier direction. He’s a proof of concept.
Berry De Mey lays it out directly during our conversation:
“I’m really really convinced that my contribution today is that I can show, I started when I was like 16 years old and in a couple months I’m turning 60 years old. And I think my biggest contribution is that I’m a living example that bodybuilding can be really really healthy.”
De Mey continues by breaking down the biggest difference between healthier bodybuilding of earlier eras compared to bodybuilding today:
“I think the biggest thing is the consistency of the lifestyle… You see a lot of people, they peak for a competition, and they actually, a couple of weeks a year they are in shape and the rest of the year they are not in shape. Maybe in the old days that was different. You know, we were kind of in decent shape all year around. It all pays off now.”
His last comment in the above quote seems to imply that older bodybuilders today might not be living as long if they were following the tactics of modern bodybuilding. There’s now way to know that for sure. But Berry De Mey hopes that his existence in the sport and his continued guidance through coaching will make a difference.
It may be challenging to truly quantify the health statistics of pro bodybuilding compared to the average person – but Berry De Mey believes that bodybuilding could always be doing more to make things healthier.
You can watch Berry De Mey’s full comments in our latest GI Exclusive interview segment above!
Nick Walker Hits Massive Shoulders And Triceps Workout As Olympia Prep Continues
Nick Walker will continue to prepare for the 2022 Olympia in December.
For Nick Walker, the goal has always been clear. “The Mutant” has had his eyes on the Olympia prize since emerging as one of the top bodybuilders in the world. This offseason, Walker has been focusing on improvements in order to compete at the highest level during the biggest show of the year. Recently, Walker shared a huge shoulders and triceps workout that he has been doing.
Walker has been training at the RedCon1 gym in Boca Raton, FL. This was one of his first workouts at the gym. He recently joined Blessing Awodibu for a leg day at RedCon1 gym. This time, he took to his YouTube page to show off a massive workout that is meant tp provide the necessary gains.
Nick Walker burst onto the scene in 2021 by winning the New York Pro. This is one of the most prestigious competitions in bodybuilding. Walker earned qualification to the Olympia with this victory. He then took home the Arnold Classic title before stepping on the Olympia stage just two weeks later.
During the 2021 Olympia, Nick Walker finished in fifth place. This was not a finish that he was happy with and that is why he is focusing on the 2022 show for the duration of the year. Walker will not defend his Arnold Classic title despite the show being moved back to its original month of March.
Walker began this workout with Atlantas side lateral raises before moving onto standing shoulder presses. The bodybuilder made it a point to hit some new machines in order to keep his body guessing. He found some new techniques that he likes and will implement into his routine. The shoulder workout continued with reverse pec deck and dumbbell shoulder presses before moving onto triceps.
Nick Walker hit triceps with a tricep overhead extension and single arm cable radicals. He ended with a standard lat pulldown. Walker revealed his current weight at the time of the workout and how he is still gaining to bulk up. This has been done with huge workouts and a steady diet day-to-day.
“The weight is steadily going up. I’m about 295, 294 in the morning. The weight is going up, going up slowly, which is good for me. Diet hasn’t really budged much, weights just kind of doing its thing.”
There is no doubt that Nick Walker is going to continue to be a force this year and it is because of his dedication in and out of the gym. With a full year of preparation, it will be exciting to see the improvements made and how Walker looks come the Olympia.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best on the Planet – Shoulders Greek Gods Would Approve
Best Shoulders in the World
Since shoulders are where it all starts. There would be no “V-taper physiques” without broad shoulders. Wide shoulders have been a symbol of strength and masculinity for a long time.
Building Greek Gods-like shoulders isn’t easy. Broad shoulders mean a wider structure which can take a lot of hard work and patience. The people in this article have some of the best shoulders in the world.
Sergi Constance
Sergi Constance has one of the best shoulders in the industry and he knows it. He dresses up like a Greek warrior ever so often and steps on stage. The roundness of his delts is unparalleled.
Steve Cook
Steve Cook has been on the fitness scene for a long time and has garnered a big following. Cook focuses on building a Golden-era physique with broad shoulders. Steve shares his workouts on his YouTube channel.
Lazar Angelov
Angelov is one of the most recognized faces in the fitness industry and has come to be known for his chiseled physique. His full and round shoulders make him look more muscular by adding the illusion of a small waist.
Shawn Rhoden
You shouldn’t be surprised to find Mr. Olympia 2018 on this list. Rhoden showed up at the 2018 Mr. Olympia with an incredibly symmetrical physique and his broad shoulders overshadowed his competition.
Kris Gethin
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I’ll never fucking lose it. I’ll always have unfinished business. If my fibres remain intact, I’ve got work to do. My passion for pain has to emerge by unleashing an army of desecrators to ravage my impotent muscles. The Iron speaks a language I’ll always understand. The weight of her company carries me, celebrates my victories, arouses my consciousness, and feeds my wasted wreckage. Over time, the Iron and I have built an unbreakable relationship. It breaks me down, resuscitates me, and then puts me down again. . Some think I am lonely or sad because I think this way. These are same people who celebrate a life sentence of reality TV show episodes and oral frenzies with fast food. They are too blind, brain washed, unfit, and lack the testosterone to breed more whining excuses of man the less the better. . Best days, bad luck, jealousy…I don’t feel anything and I don’t protest. It gives me more room to grow, steel gym space, and the success they unknowingly crave in their numbed existence. . I want to pulverize the poundage, rape the weight, and idolize the Iron. The reps start and end with the Iron. I swim through lactic acid to get to it every time. It hurts, but I am addicted. It grows me from the inside where I don’t want to hide. I tear at it hard and real until there is only pleasure to feel. . The weight speaks to me more than any person ever has. I pull or push at it until whatever lives within cracks my through my skin. I control you; you don’t get to tame me. * * * #bodybuilding #transformation #manofiron #krisgethin #gratitute #winner #bodybuilding #fitfam #healthy #muscles #igfitfam #igers #dream #hardwork #weighttraining #life #lifestyle #bodybuildingmotivation #flex #fitnessaddict #eatclean #kagedmuscle #partanimalpartmachine #notimetobleed #painisweaknessleavingthebody #knowledgewithoutmileageisbullshit #fatloss
A post shared by Kris Gethin Official (@krisgethin) on Oct 27, 2018 at 8:24am PDT
Gethin is the king of transformations and has shoulder caps the size of football helmets. Gethin follows crazy workouts where he does up to 30 repetitions on exercises like the side lateral raises and rear delt flyes.
Flex Lewis
Flex is one of the few gifted athletes in the industry. He is the undisputed 7X 212 Mr. Olympia. Lewis’ body is in perfect proportions and his broad shoulders dwarf anyone standing beside him.
Joey Swoll
Joey is one of the biggest Instagram fitness celebrities. He has crazy big shoulders, a tiny waist and amusing mobility for a guy of his size. Swoll is a fitness idol and has inspired many to live the fit lifestyle.
Jeremy Buendia
Jeremy Buendia is the 4X Men’s Physique Mr. Olympia champion. If you’re a fan of golden era aesthetics, Buendia is your man. Jeremy with his symmetrical and conditioned body is sure to add more titles to his belt.
Simeon Panda
Panda is a beast when it comes to training. He leaves no stones unturned when it comes to annihilating his muscles. Simeon’s shoulders are the result of lifting heavy weights and doing so with near perfect form.
Mike Rashid
It would be safe to call Mike Rashid “The Delt Guy”. Rashid’s massive shoulders are the result of his brutal training and the sets he refers to as “the fatality sets”. Rashid focuses on training the mind along with the body.
Bradley Martyn
Martyn has some of the most insane workout videos which often go viral. His adventures in the gym include squatting with a couple of girls on the bar, box jumping out of a swimming pool and squatting 315lbs on a hoverboard.
Who do you think has the best shoulders? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All photos and header courtesy of Instagram
Natural Bodybuilder Veronica Malloy Responds to Haters Against Women With Muscle: “I Didn’t Ask Your Opinion”
Images via Instagram @hotv_malloy
INBA PNBA Natural Olympia Bikini Angel’s top 3 competitor Veronica Malloy shuts down backlash against women with muscle.
Weightlifting is beneficial for everyone who wants a sexy and healthy physique. However, contrary to the belief that lifting weights will build too much muscle, women should lift to develop a Greek Goddess physique. Many critics will say that women with muscle aren’t sexy. And INBA PNBA athlete Veronica Malloy gave some words of wisdom to these hater. On Instagram, Veronica Malloy said:
“Some people say: “I don’t like WOMAN with muscles” I tell them I didn’t ask your opinion.”
https://www.instagram.com/p/CY0ExRROHkQ/?utm_source=ig_web_copy_link
Veronica Malloy is a top INBA PNBA Bikini Angels competitor. She placed third in the Bikini Angels division at 2021 Natural Olympia and made the top five in the Figure division. She’s a 2x Natural Olympia champion, 3x World champion, and INBA PNBA Hall of Fame Inductee.
INBA PNBA Hall of Fame Vs. Hall of Shame
The INBA PNBA honors their top athletes with prizes, awards, cash, and multi-media contracts with Iron Man Magazine. And also a spot on the Hall of Fame if they perform well in their INBA PNBA natural bodybuilding career. Conversely, the INBA PNBA doesn’t take drug usage lightly, so they also put the athletes who failed a drug test on blast as much as they shower their star competitors with love and affection. So if an athlete earns a spot on the Hall of Shame, it’s not good news.
Athletes on the Hall of Shame wall have failed a drug test during or out of season. (The INBA PNBA makes sure to do both in-season and out of season testing.) It doesn’t matter if you’ve won a title already or not. Contenders that have won will be stripped from their earnings and thrown on the Hall of Shame – where athletes will be ridiculed for the world of natural bodybuilding to see.
Veronica Malloy Is a PNBA Angels and Figure Competitor
All natural bodybuilding categories will require some degree of muscularity and conditioning in various body parts, depending on the division. Although in the Bikini Angels division, the extent won’t be as much as other categories such as Women’s Physique, where the competitors need a reasonable degree of muscularity and conditioning to win. Angel’s competitors don’t necessarily need to have abs, and it’s open to Fitness, Bikini, and Figure girls. Personality and presentation play a significant role in this class.
In the Figure division, competitors will have more muscularity and definition than Bikini competitors, which is why this Figure Masters top competitor doubled her caloric intake. However, the Women’s Physique division will still hold onto more muscle mass than Figure competitors.
Lifting Weights Is Beneficial For Women
Lifting weights is healthy for both men and women. Regardless of your age or gender, resistance training will provide your body and mind with countless benefits, including improving your body composition and weight loss. In addition, lifting weights will improve women’s body composition and build their most robust, most beautiful physique.
Follow us on Instagram, Facebook, and Twitter for more INBA PNBA news.
Sexercise – A Guide To Becoming a Legend in the Bedroom
Become a sex and exercise expert.
Apart from being an incredibly fun word to say, sexercise can help improve your libido and make you a much sought-after individual. Okay, the last part could be an exaggeration.
There is more to sex than most people realize. Not only does it help you have better (and more frequent) orgasms, but studies have also shown that sex can help improve your cardiovascular and immune health, intimacy with your partner, boost your self-confidence, and enhance your IQ and EQ. Oh and also, it is how humans reproduce, keeping our race from going extinct. So for the sake of humanity, get it on tonight, but only after you are done reading this article.
What is Sexercise?
As per Wikipedia, “Sexercise is a physical exercise performed in preparation for sexual activity and designed to tone, build, and strengthen muscles.”
Or as I would put it, sexercise is a physical exercise that helps you get laid and perform at your best. It also results in more satisfying sex.
The (s)exercises improve and quicken the flow of oxygenated blood, in higher and consistent amounts, along with other beneficial chemical compounds, to the genitalia. These compounds can improve fertility and your love-making session.
Related: Should You Have Sex Or Masturbate Before A Workout?
Origins of “Sexercise”
The term “sexercise” was coined by celebrity trainer Jason Rosell. He created a workout that combines exercises like squats, glute bridges, and core exercises with other strength-training moves to increase your stamina and sex drive.
The word “sexercise” could also refer to the act of using sex as a way to exercise and stay fit.
The best part about sexercise, you ask?
You do not have to be a gym rat to work on your libido. Cardio exercises like swimming, running, jogging, cycling, and even dancing (any physical activities that raise your heart rate, get your blood pumping, and bring more oxygen to your heart and body) are just as effective.
Check Out: The Anabolic Doc: The Truth About Sex Problems Post-Steroids
Benefits of Sexercise
Exercise and sex have their own benefits, but combining the two can bring you the best of both worlds. Sexercise can lead to the following benefits:
1. Improves Your Sex Life
We have all been in a position at some point (me excluding) where we wanted to try out a new position with our partner but could not simply because our bodies didn’t allow it.
There are two ways of tackling this problem. First, loosen up your body, improve your flexibility, and build strength through sexercise. Second, give up your Kamasutra subscription and settle for what you can do in the bedroom.
Certain exercises can also help strengthen the pelvic floor muscles used during sex. Kegel exercises can facilitate orgasms in the bedroom and help with urine leakage and incontinence.
Next Read: Eating These 6 Foods Will Heat Up Your Sex Life
2. Facilitates Conception
A study found that moderate to high-intensity aerobic exercises (running or walking) can be effective in combating erectile dysfunction (ED).
Couples trying to conceive often complain about sex feeling like a chore. Sexercises can help you try out new positions and spice things up under (or over) the sheets. Since sexercise can improve your overall health, it can have a positive effect on your fertility.
3. Enhances Your Immunity
Medical conditions like diabetes, depression, anxiety, and hormonal imbalances can harm your sexual function (desire, arousal, or orgasm). Sexercise can aid in fighting sexual dysfunction by improving your immune system.
Must Read: Pre Workout Before Sex – Pumps Whilst Pumping
4. Builds Strength and Endurance
Regular sexercise will advertently make you fit. As a result, it can make positions that require strength easier (think: ‘yourself on the shelf‘). At the same time, sexercise can build endurance and stamina and help you last longer in bed.
Remember, the stronger your muscles are (arms, legs, core, heart), the better your sexual performance.
5. Improves Overall Health
Both sex and exercise are known to have positive effects on your body. A landmark study found that sexual intercourse (not masturbation) can lower systolic blood pressure. That’s the first number on your blood pressure test.
Good sex life is good for your heart. Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.
Check Out: These Are The Sexiest Male Body Parts As Rated By Women
6. Uplifts Mood
If you have ever had a good training or love-making session, you would agree that it is virtually impossible to walk away feeling sad, angry, or depressed. The hormones released during sexercise can help lighten up your mood.
7. Builds Connection
Last but not least, sexercise can help build and improve connection with your partner. Whether you are in the gym working out with your partner or going at it in your bedroom, sexercise can improve your bonding and intimacy.
Pro tip: Sexercise is better done with someone rather than alone – if you know what I mean.
Check Out: This Actor and Bodybuilder is Marrying his Sex Doll
The Ultimate Sexercise Regimen
Depending on your current fitness level and your goal, you can choose from the following exercises to improve your sex drive:
1. Yoga
Yoga is one of the best ways to improve your flexibility, functional movement, and core strength. We are sure you know what a little strength and flexibility can do in the bedroom.
Yoga can also help improve your balance. The best part about yoga is that you do not have to be a pro to try it. You can start with basic poses and advance to harder asanas as you gain experience.
On top of that, yogi kamasutra fans will also be less prone to cramping up in the middle of a steamy session.
Tip: The downward-facing dog pose is great for stretching and circulation, and the tree pose is good for balance. You could also try partner poses to turn up the heat.
Watch: Sex, Love & Bodybuilding: How Post-Competition Depression Affects Relationships
2. Pelvic Floor Exercises
When it comes to sex, what’s happening on the outside is just as important as what’s happening on the inside. If you want to improve your sex drive, you need to work your pelvic floor muscles.
Kegel exercises are indispensable in a sexercise routine as they strengthen your pelvic floor muscles, which support your uterus, bladder, small intestine, and rectum.
Different people have different pelvic muscle strength levels. The worst part? This strength deteriorates with age. Meaning – kegel exercises are a good option to improve sex in the long term, as they help maintain the function of these muscles.
Kegel exercises can help keep your pelvic and vaginal muscles strong and healthy. This can lead to more intense orgasms. Over and above that, the versatility of kegel exercises makes them extremely convenient. You could do them anywhere at any time, and you do not need any equipment.
Check Out: THROWBACK: Rich Piana Explains Sex and Gains
A quick How-to do Kegel guide:
Locate the right muscles while urinating.
The muscles you use to stop urine mid-flow are the same muscles you will use while performing Kegels.
Contract your pelvic floor muscles and hold for 10 seconds. Release for 10 seconds. Repeat five times.
If you cannot hold for 10 seconds at first, try holding for as long as you can and slowly build your way up to 10 seconds.
3. Cardio
Cardio workouts are great sex drive boosters as they help build stamina and endurance, something we can never have enough of in the bedroom. Aerobic exercises increase your heart rate and improve blood flow and circulation.
As a result, cardio can help an individual maintain moderate weight, improve blood pressure, boost overall physical fitness, and may help with erectile dysfunction and general sexual performance.
Cardio sexercise includes:
Swimming
Walking
Jumping Rope
Running
Dancing
Zumba
Related: 8 Factors That Can Kill Your Gains Faster Than Masturbation
4. Strength Training
Strength training sexercise can take your libido to another level.
Why is that, you ask?
Lifting your partner and throwing them around can be fun, and at the same time, taxing on your muscles.
While training for better performance in bed, you should focus on your core, arms, and hips. Adding compound movements like deadlift and bench press to your sexercise arsenal will help you be the DOM you have always wanted to be.
Some of our favorite strength training exercises for improving sex drive include:
Squats
Hip Thrust
Glute Bridge
Kettlebell Swing
Bench Press
Deadlift
Barbell Bicep Curl
Related Read: 4 Awful Strength Training Mistakes You’re Making That Cost You Muscle
5. Sex
Do you remember that adage, “practice makes perfect?” Turns out, the folks knew what they were talking about.
We know what you are thinking, “but sex does not count as an exercise.”
And that, my friend, is the beauty of sex.
You can turn up the heat in the bedroom depending on the kind of intensity you want from your workout. You could turn vanilla sex into a sexercise by doing positions that are strenuous enough to help you shed calories and build muscle.
For example, one partner can lift the other, stretch to new positions, try a more vigorous rhythm, or simply have standing sex. Let your imagination run wild!
Sexercise Routine You Need To Try Today
Now that you know everything there is about sexercise, here is a routine you need to try if you want to improve your libido:
1. Running (HIIT): 10 minutes
Start your workout with a HIIT running session on a treadmill. It will get your blood pumping and prime you for the resistance workout.
Steps:
Walk at a brisk pace for one minute.
Perform an all-out sprint for the next one minute.
Repeat until you complete 10 minutes.
2. Downward Facing Dog: 5 minutes
The downward-facing dog is a great way to stretch and warm-up.
Steps:
Lie down on the floor with your wrists underneath the shoulders and your knees underneath the hips.
Curl your toes under and push back through your hands to lift your hips and straighten your legs.
Spread your fingers and ground down from the forearms into the fingertips.
Outwardly rotate your upper arms to broaden the collarbones.
Let your head hang and move your shoulder blades away from your ears towards your hips.
Engage your quads to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
Exhale and bend your knees to release and come back to your hands and knees.
3. Squat: 3 sets of 12, 10, 8 reps
Make sure you are not resting for more than 60 seconds between sets. Your sexercise routine should not last more than 60 minutes.
Steps:
Stand with your feet a little wider than hip-width, toes facing front, and a barbell on your shoulders.
Drive your hips back while bending at the knees and pressing your knees slightly open.
Squat as deep as you can comfortably.
Press into your heels and straighten your legs to return to the starting position.
4. Barbell Bicep Curl: 3 sets of 12, 10, 8 reps
Strong arms go a long way during a steamy session in the bedroom.
Steps:
Stand with your torso upright and hold a barbell at arm’s length with a shoulder-width grip.
Grab the barbell with an underhand grip, so your palms are facing forward, and pin your elbows to your sides.
Exhale and lift the barbell using your forearms while keeping your elbow and upper arms stationary.
Curl the barbell until it is at your shoulder level.
Pause and contract your biceps at the top of the movement.
Slowly return to the starting position while breathing in.
5. Barbell Bench Press: 3 sets of 12, 10, 8 reps
Steps:
Lie down with your back on a flat bench and grab a barbell with a shoulder-width grip.
Get in the starting position by unracking the barbell and extending your arms forward so that they are perpendicular to the floor.
Lower the barbell by flexing your elbows until the bar touches your chest.
Reverse the motion and push the bar upwards by extending at your elbows while breathing out.
Contract your pecs at the top of the movement.
6. Hip Thrust: 3 sets of 12, 10, 8 reps
Steps:
Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground.
The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench.
Place a barbell across your hips.
Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle.
Squeeze your glutes at the top, then return to start.
7. Plank: 3 sets of 1 minute each
Steps:
Lie down in a prone position with your chest facing the floor.
Support your weight on your toes and your forearms.
Your arms should be bent directly under your body, and your upper arms should be perpendicular to the floor.
Keep your body in a straight line and maintain a tight core throughout the exercise.
Hold the position for as long as possible.
8. Kegel: (as mentioned above)
9. Happy Ending: Preferably at home.
Conclusion
Sex and exercise have a lot in common. Both can make us sweat and can lead to better health, improved mood, and increased energy levels. If you are looking to improve your sex drive, perform the sexercise workout laid out in the article once a week.
You could also switch the exercises in the article or perform variations depending on your experience level.
Which is your favorite sexercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Tony Pearson Talks Growing Up Through Poverty & Starvation Before Bodybuilding
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Bodybuilding icon Tony Pearson details his struggles in childhood and how he discovered bodybuilding.
Tony Pearson is a former pro bodybuilder known for his iconic physique and a career that spanned from the 70’s through to the 90s. But before he was an established pro bodybuilder – he grew up through a tumultuous childhood of poverty, racism, and segregation. In 2019, he published a book detailing his life story. In our latest GI Exclusive interview, Tony Pearson details the harsh reality of growing up through poverty, abuse, and racism. As well as how he discovered bodybuilding to escape from his troubled past.
When connecting with Tony Pearson for a video interview, he described his past as something that he some times blocks out and pretends never existed. But those moments are only momentary – because his past did happen. It was a traumatic past full of poverty, abuse, and racism. It was a childhood that felt “normal” at the time because he had nothing else to compare it to. It was only after getting older and expanding his social life that he realized the severity of his past.
In 2019, Tony Pearson published a book, Driven: My Secret Untold Story. The book revealed in great detail the reality of his upbringing. During our conversation, we ask Pearson to recap some of those stories to help further expose not only his harsh reality – but the reality of poverty and racism that has existed in this country and how far we’ve come in some ways and stayed the same in others.
Tony Pearson was born in 1957, so his childhood took place during a period of racial segregation in the United States. Not only that but Pearson was born into poverty. He was ultimately left to the care of his aunt – who did not want to take on the responsibility or perhaps couldn’t bear to due to her own financial struggles. Regardless, Pearson’s entire childhood since the age of three was defined by extreme trauma.
Tony Pearson reveals that he was barely fed food and would sometimes go days without eating a single meal. He was often ignored by his aunt and left to his own devices. During school, he would be taken out of classes for months at a time to work on cotton fields. When he would return, he would be so far behind with his school work that he couldn’t catch up. This all seemed in some ways normal to Pearson at the time. He had no friends and had no comparison to make.
But this isn’t just a story of trauma and struggle. This is a story about overcoming the struggle and becoming the successful man we all know today. Bodybuilding was ultimately an escape for Pearson. An escape into a new world where he could succeed and grow past the struggles of his youth.
By the time he moved to high school, he had the opportunity to meet Muhammad Ali in person. It was an iconic moment and a truly important one. Upon seeing the sheer size and scope of Ali, Pearson was inspired. He wanted to become an athlete.
This led to a path of discovery that ultimately placed him into wrestling. He started training for the sport, developed a love of weightlifting, and slowly developed into a bodybuilder. He knew friends who owned bodybuilding magazines that further inspired him. He now had a direction and hope towards a better future.
You can watch Tony Pearson go into full detail about his past, his encounter with Muhammad Ali, and how he discovered bodybuilding in our latest GI Exclusive interview segment above.