Tag: Bodybuilding
Milos Sarcev: Shaun Clarida Can Beat Big Ramy… Under One Condition
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Milos Sarcev discusses Shaun Clarida’s Men’s Open victory in 2021… and why he should seriously consider competing in both Men’s 212 and Men’s Open at Olympia next year.
Shaun Clarida may not have won the Men’s 212 Olympia this year, but he shocked the world in a different way by claiming victory in the Men’s Open at the Legion Sports Fest Pro 2021. This wasn’t a slouch contest either. Clarida took down the likes of Regan Grimes and Sergio Oliva Jr. in the lineup. Shortly after the victory, Clarida mused about attempting to compete in both the Men’s 212 and Men’s Open at the Olympia 2022. In our latest GI Exclusive, bodybuilding coach Milos Sarcev explains why Shaun Clarida should be allowed to compete in both divisions… and why he thinks it’s possible Clarida can beat current Olympia Champion Big Ramy.
Milos Sarcev recently started training Regan Grimes in an attempt to help the promising athlete reach his full potential. He believes that Grimes can do truly fantastic things in the near future. But during his time coaching Grimes, he witnessed former Men’s 212 Olympia champion Shaun Clarida defeat Regan Grimes in a Men’s Open show. While Grimes remains optimistic moving forward and maintains sportsman-like respect for Clarida – the loss was a frustrating blow for the hungry competitor.
But from Milos Sarcev’s viewpoint, this isn’t a devastating loss to a Men’s 212 athlete. In Sarcev’s eyes, Shaun Clarida is such a phenomenal athlete that he transcends divisions. In fact, Sarcev believes that Shaun Clarida can defeat nearly any pro bodybuilder currently competing today. This includes the entire line up of the Men’s Open division – including current Olympia champion Big Ramy.
This might sound unrealistic – but many thought Shaun Clarida competing in the Men’s Open at the Legion Sports Fest Pro was unrealistic as well. Clarida might have be a bit on the extreme side of the shorter bodybuilders, but his conditioning and aesthetic are nearly unmatched. Sarcev believes that if Clarida can learn how to use posing to give the illusion that he’s larger – he can dominate in Men’s Open.
“Shaun Clarida, great champion, yeah of course he can beat anybody,” Milos Sarcev states in our interview. He continues:
“He can beat, you name it, he can beat Big Ramy if judging criteria is gonna go this way. If you are particular about projecting his height, weight, structure, and then, you know, what would he look like if he was six feet tall.”
Milos Sarcev goes on to explain it’s this exact kind of posing training that he is also employing with Regan Grimes. He felt that Grimes did not have enough time to build up size needed for upcoming shows – so he focused also on training him on how to appear bigger and focus on his strong points. For Grimes it’s his conditioning and symmetry.
Milos Sarcev sees the same kind of spectacular strengths in Shaun Clarida. In fact, as stated above, Sarcev sees Clarida to have one of the best physiques in bodybuilding. If he was able to learn how to further manipulate his size – and if the judges even slightly lean towards that direction (as they did in 2018 when Shawn Rhoden won the Mr. Olympia), Sarcev thinks that Clarida could take down someone like Big Ramy.
Sarcev goes on later in our interview to share his thoughts on competing in two divisions at the Mr. Olympia. Sarcev believes that Shaun Clarida should be 100% allowed to do both Men’s 212 and Men’s Open. He qualified for both. This means he earned both. It’s not an easy thing to do. If Clarida earned qualification – Milos Sarcev strongly believes that nothing should stop him from competing in both. With the two events on two separate days, he even finds the idea physically possible to successfully achieve.
You can watch Milos Sarcev’s full comments on Shaun Clarida and the Olympia divisions in our latest GI Exclusive interview segment above.
How To Build A Chest Like Jay Cutler
These Are Jay Cutler’s Favorite Chest Building Exercises.
A chiseled chest has been the symbol of machoism for a long time. Jay Cutler, the 4X Mr. Olympia, is the poster boy for a broad chest and a narrow waist. There are no doubts Jay’s chest was a big factor in getting him the title of the best bodybuilder in the world.
Jay Cutler’s chest training program is different from what you might expect when you look at him. He follows a conservative approach when it comes to working out. He relies heavily on machines for his training. This mass monster believes eliminating the use of barbells reduces the chances of injury in the gym.
1. Hammer Strength Chest Press – 3 Sets 10 Reps
Jay stays away from lifting heavy barbells. This is a smart move especially if you’re prepping for a contest. An injury is the last thing you want while training to get on stage. Leverage chest press is a great substitute for the flat bench press.
Since this is a controlled isolation movement, feel free to use heavy weights. Cutler is big on establishing a mind-muscle connection. At the top of the movement, squeeze the living hell out of your pecs.
2. Incline Dumbbell Bench Press – 3 Sets 10 Reps
The upper chest is a weak muscle group for most people. If you’re one of these people, you can make it even worse by not training it often. Incline dumbbell bench press is incredibly effective at targeting your upper pectoral muscles. Follow a complete range of motion and contract your chest with every rep.
Jay doesn’t follow the conventional 12, 10, 8 reps scheme in his workouts. He does consistent 10 reps in all his sets. Although you will be doing the same number of sets in each set, don’t hold back from pushing yourself and increasing the weights.
3. Pullovers – 3 Sets 10 Reps
Most people do pullovers for their back, but Jay does it for his upper pecs. You don’t have to use heavy weights during this exercise. Use moderate weights you can control and perform slow and deliberate reps with. Don’t lock out your elbows during this exercise.
Locking your elbows will engage your back and take all the tension off of your pecs. Lying cross-bodied on the bench during this exercise is more effective than lying straight. In the cross-bodied position, your hips and back are hanging low while your chest is elevated. Doing this helps with a better pec recruitment.
4. Cable Crossovers – 3 Sets 10 Reps
If you want to build a chest like Jay Cutler your chest workouts should be a mix of isolation and compound exercise. Compound exercises help with building the size and strength while isolation exercises help with building muscle definition.
Cable crossovers help with building the striations in your middle chest. Holding and squeezing at the top of the movement will help you get the chest separation and definition. Stand with your chest out and back arched while performing this exercise.
5. Dips – 3 Sets 10 Reps
Dips can prove to be a brutal exercise after what you’ve already put your chest through. This exercise is great for building your lower pecs and improving the definition in your chest. Maintain a full range of motion while performing dips.
If the bodyweight version of this exercise is too easy for you, feel free to use weights. Don’t just go through the motions while performing dips. Hold and squeeze your pecs at the top of the movement.
According to you which athlete has the best chest? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Will The 2022 IFBB Men’s Open Schedule Play Out?
Take a closer look at the 2022 schedule for Men’s Open bodybuilding.
With the 2021 calendar year winding down, it seems like a good time to look ahead to 2022. The sport of bodybuilding has slowed down a bit in the offseason but competitions can be expected back soon.
The 2022 Men’s Open schedule will begin with the Arnold Classic and ends with the Olympia. The schedule will return to a bit of normalcy after the pandemic threw a wrench in some plans over the last two years. This brings some extra excitement to events and some familiarity that fans and athletes have come to know.
With the holidays right around the corner, it seems like as good a time as any to lay out the 2022 schedule. Let’s take a closer look at the events that are on tap for the 2022 season.
March 3-6, 2022: Arnold Classic in Columbus, OH
This is the traditional way for the bodybuilding season to begin. The Arnold Classic returns to March after taking place in September this year due to the pandemic. This is the second biggest show of the year and there has been a lineup announced. Brandon Curry and William Bonac will re-visit their rivalry on stage while Cedric McMillan is preparing to return to the competition. Nick Walker was not seen on the lineup which means there will be a new champion this year.
March 12, 2022: Boston Pro in Boston, MA
The Boston Pro will be the first competition following the Arnold Classic. This will allow more competitors to get on stage and show what progress they have made. This is a show that was impact by the pandemic and the 2020 show was postponed. Some of the top athletes in the world will be back on stage in Boston during the second week of March.
April 22-24, 2022: Arnold Classic Brazil in TBD
The Arnold Classic Brazil does not have an exact location just yet but for the first time in two years, there is a date scheduled. This competition will make its return and will crown a new champion. Some of the former Men’s Bodybuilding champions include Curry and Steve Kuclo. This is the only Men’s Open show scheduled for April but there are plenty more going as we creep into the summer months.
May 14, 2022: Indy Pro in Indianapolis, IN
May features two elite shows on back-to-back weekends. It begins with the Indy Pro where Justin Rodriguez took home the prize last year. This catapulted him into a strong year of preparation for both the Arnold Classic and Olympia. The Indy Pro precedes one of the biggest shows in bodybuilding but there should be no excitement taken away.
May 21, 2022: New York Pro in White Plains, NY
With many bodybuilding events returning to normal, the New York Pro returns to its home state after being held in Florida for two years. This is one of the most prestigious awards in the sport and considered by many to be the third biggest show of the year — behind the Olympia and Arnold Classic. Nick Walker won this show last season and earned qualification to the Olympia. Other winners include Iain Valliere and Sergio Oliva Jr. If competitors flock to this event, it will once again be a big-time competition in Men’s Open bodybuilding.
June 4, 2022: Toronto Pro in Toronto, ON, Canada
The Toronto Pro was forced to move to December and was the first event since 2019. The stage was set in Toronto just a few weeks ago and it saw two returning champions. Quinton Eriya and Joseph Seeman competed at the event back in 2019 but it was Joel Thomas who took home the gold. With the event returning to June, it should be an even bigger spectacle during 2022.
June 25-26, 2022: Puerto Rico Pro in San Juan, Puerto Rico
The 2021 Puerto Rico Pro was the first breakout for Akim Williams. He took home first prize and this put the cherry on a strong season. Williams might have a chance to defend his title, if he competes, during the 2022 show. This will take place almost a year after the 2021 show. This is one that was not impacted and the momentum from last year’s event will carry into June. This will also be the final competition before what will be a packed month of July.
July 2, 2022: Orlando Pro in Orlando, FL
The Orlando Pro will be the first of four competitions in July. There will be events in a total of three countries in July and Orlando is the first on the slate on the second day of the month.
July 8-10, 2022: Mr. Big Evolution Pro in Portugal
The Mr. Big Evolution Pro will return to Portugal in 2022. This is where Andrea Presti was able to earn qualification to the Olympia. He beat other top competition such as Tim Budesheim and Vlad Suhoruchko. There are a total of 10 divisions present at this event and hands out Olympia qualifications to all winners. This is a big chance for international competitors to get a chance.
July 17, 2022: Vancouver Pro in Vancouver, BC, Canada
The Vancouver Pro is a show that has featured some top competition in its time. Hadi Choopan won this event back in 2019. Nathan De Asha and Valliere have all competed in Vancouver. This show will return after some time off due to the pandemic and is looking to reach the status that it is used to. This means some big-time names could gather to put on a show that is a must-see.
July 22-23, 2022: Chicago Pro in Chicago, IL
Hunter Labrada headlined the Chicago Pro in 2021 with a victory before a top-five finish in the Olympia. This is another show that features 10 events and is considered one of the biggest in the sport. Labrada is one of the most promising names in bodybuilding today. It will be interesting to see if he decides to defend his title at this year’s competition.
August 5-6, 2022: Tampa Pro in Tampa, FL
The calendar might turn to August but competitions do not slow down after July. The Tampa Pro is the first big show of the month. In 2021, it was Valliere who took home first place and earned qualification to the Olympia. This jumpstarted a busy season of competition for Valliere. Tampa will be the host of this two-day event that features some elite names in bodybuilding.
August 12-13, 2022: Texas Pro in Irving, TX
Valliere was on a roll in August as he took home gold medals in back-to-back shows by winning the Texas Pro in 2021. Athletes usually do not compete the following weekend after a victory but Valliere felt good enough to take the stage again and it paid off. This means he will have two titles to defend heading into 2022.
September 24-25, 2022: Arnold Classic UK in the Birmingham, United Kingdom
This is the UK’s version of the Arnold Classic and features a variety of sports. Thebodybuilding event headlines the weekend and in 2021, it was Nathan De Asha who proved victorious. Many international stars take the stage in the UK for a weekend of festivities. About six months after the Arnold Classic, Arnold Schwarzenegger will take his show to the UK to provide some more entertainment.
October 7-9, 2022: Legion Sports Fest in Stateline, NV
With the way the scheduling worked out in 2021, the Legion Sports Fest took place two weeks after the Olympia. This is where Shaun Clarida made his debut in Men’s Open and ended up taking home the prize. He is not qualified for the 2022 Olympia in Men’s Open and Men’s 212. He will have to decide which division he wants to compete in.
November 6, 2022: Europa Pro in Spain
The 2021 Europa Pro Spain was another rendition of the rivalry between De Asha and Roelly Winklaar. This was the first competition back for De Asha and he took home gold, with Winklaar finishing second. Budesheim notched another top-three finish at the event. This event will return to November this year. This means more competitors will be able to get on a better schedule and plan to make an appearance.
November 12-13, 2022: Romania Muscle Fest in Bucharest, Romania
The Romania Muscle Fest was another event that took place post-Olympia this year because of the schedule. In 2022, it will be one of the final shows before the biggest of the year. Rafael Brandao has punched his ticket to the Olympia with a victory in November. This event will remain around the same time but will have different implications this time around just one month before the Olympia.
November 27, 2022: Big Man’s Pro in Spain
The final Men’s Open show before the Olympia will be the Big Man’s Pro in Spain. There is not an exact location yet but one will be determined. It was Angel Calderon who took home the title in this year’s event just a few weeks ago. The event will be held on the same weekend in 2022 with some elite competitors looking for late qualification to the Olympia. This is also a chance for athletes to prepare and nail down some details.
December 16-18, 2022: 2022 Olympia in Las Vegas, NV
The Olympia will return to Las Vegas to close out the season in December. The biggest show of the year was held in Orlando in each of the last two years due to the pandemic. This worked out well for Big Ramy, who won back-to-back Olympia titles with the show being held in Florida. If you believe in superstitions, maybe the two-time champ can be beat with the show being back in Las Vegas. This means former champion and two-time runner-up Brandon Curry could regain his title. This also includes Hadi Choopan or newcomers such as Nick Walker and Hunter Labrada. We will find out in December when Olympia weekend is on full display.
Natural Bodybuilder Mati Scopinaro on Leg Day: “Big Mistake Not Training Legs”
Mati Scopinaro says you’re missing out on many benefits if you skip leg day.
No one likes the days following a brutal workout where you’re so sore you can barely walk a couple of feet without cringing. And to make matters worse, you know you have a flight of stairs to climb. If you’ve been there before, then likely you’re suffering from delayed onset muscle soreness (DOMS) after putting in a hard day’s work training your legs. So you may wonder if it’s even worth the agony of training the part of your body that isn’t your “flex” muscles; think again. Natural bodybuilder pro, Mati Scopinaro, has some wise words to share. On Instagram (IG), Scopinaro wrote:
“Big mistake not training legs! According to several studies, leg training to the maximum stimulates the production of testosterone and growth hormone.”
Mati Scopinaro continued to say that training legs will make your legs grow. And set the rest of your body up for growth. He said,
“Legs are half of our body and it is what mobilizes the most blood and oxygen.”
You can see Scopinaro’s complete statement, along with a clip of him performing hack squats below:
https://www.instagram.com/reel/CXv8ibQPkN3/?utm_source=ig_web_copy_link
Natural Bodybuilding Career
While living in California, Mati Scopinaro started bodybuilding when he was 20 years old. His inspiration arose after attending his first gym – Gold’s Gym. While there, Scopinaro admired the bodybuilder photos he saw on the walls. These athletes’ large amount of muscle mass piqued his interest in the sport. Scopinaro acquired abundant info on nutrition and training by reading magazines and talking to other gym members. Although he admired the bodybuilder physique, he didn’t like how people told him that you needed to dope to improve your body.
He then spoke with someone who informed him about a coach who had trained several of the Mr. Olympia champions, including Vince Gironda, Larry Scott – the first Mr. Olympia, Mohamed Makkawy, and Frank Zane. These competitors trained in unorthodox ways compared to other bodybuilders.
Vince Gironda was a bodybuilder who claimed to be natural and inspired Mati Scopinaro to take his physique to peak heights naturally. Scopinaro utilized many of Gironda’s training philosophies to acquire his present body. He’s proven his theory that nutrition and the proper training plan are all you need to build a fantastic physique.
Although he acknowledged that he couldn’t compete with bodybuilders on steroids, which led him to join the International Natural Bodybuilding Association (INBA). Mati Scoprinaro now runs Natural Coaching – made up of the only natural athletes and coaches endorsed by INBA and the World Anti-Doping Agency (WADA).
INBA/PNBA
Denny Kakos, the president of INBA/ Professional Natural Bodybuilding Associoation (PNBA), founded PNBA for natural bodybuilders that qualified to turn pro to start holding professional competitions in 1990. He then expanded the leagued to the INBA in 1994, allowing countries to unite natural bodybuilding worldwide.
Kakos’s ultimate goal is to be recognized by the International Olympic Committee (IOC) as a sport. With the hope of showing how fair competition, and how the physical and mental beauty of the human body can lay a foundation for a healthy lifestyle and other sports to follow suit.
Generation Iron wishes nothing but the best for the future of INBA/PNBA!
Follow us on Instagram, Facebook, and Twitter for more training tips from natural bodybuilders!
Jordan Shallow: Most Common Gym Injuries & Biggest Mistakes When Training To Failure
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The Muscle Doc Jordan Shallow goes into detail about the most common gym injuries, how to avoid them, and how this affects training to failure.
While a gym and gym equipment is designed to be safe tools and a safe environment for building muscle and strength – injuries certainly can occur. This is the unfortunate truth behind lifting heavy weight no matter the precautions. That being said, there are many injuries that could be avoided. That’s why we’ve turned to The Muscle Doc for advice on how to avoid potential life-altering injuries in the gym. In our latest GI Exclusive, Jordan Shallow details the most common gym injuries, how to avoid them, and the biggest mistakes while training to failure that often lead to injury.
An injury gained during training should be no joke. While it’s somewhat common to get general aches and pains over time. A serious injury can alter the rest of your life. For athletes in professional or competitive sports – it can also drastically alter their career forever. This certainly holds true for pro bodybuilders. An injury keeps a bodybuilder out of the gym. This affects their physique and timing – which could drop them out of a vital show. Even more seriously, an injury such as a muscle tear can lead to a permanent end to a bodybuilder’s career.
That’s why during our conversation with The Muscle Doc Jordan Shallow – we dove deep into the cause of the most common gym injuries and how to avoid them. While speaking to Shallow, he explained that the most common injuries he’s delt with in his years of his career are shoulder and knee injuries. Elbows and hip injuries are quite common as well. This makes sense of course – these are joint areas that, even beyond gym training, get damaged over time with age for most individuals.
While it’s impossible to completely avoid all injury when lifting heavy weight and pushing the body to new levels, there are two key factors to consider to help avoid these kinds of injuries. Jordan Shallow explains that load management and technique are the biggest elements in avoiding injury.
This might seem obvious, poor form and ego lifting lead to injury. But it’s something that can’t be stressed enough. Jordan Shallow also points out that improper volume is not just too much weight. This can also mean too much intensity, too much frequency, or too much density. There is a delicate balance between pushing yourself to growth and pushing yourself to injury. That’s why it is always important to start off slow – especially for beginner lifters – so that you can understand your body’s limits.
In bodybuilding and many high-level strength sports, training to failure is an important aspect towards strength and muscle growth. So how does one train to failure, without pushing too far and injuring themselves? Jordan Shallow explains that training to failure is, of course, important for serious growth. But the problem is the definition of failure in this context. Here’s what Shallow had to say about training to failure in practical terms:
“I think there’s a bigger conversation when ti comes to training to failure which is defining failure. Because failure, depending on the exercise, can be different depending on what the exercise is… Failure is a relative term. And I think the conversation gets so oversimplified…”
He goes on to explain that there can be failure on a technical level vs failure on a physical muscular level. The decision on which version of failure to reach depends greatly on what exercise you are doing and your experience level. The problem with “training to failure” when discussed in general terms – is that this nuance can get lost. Then people are pushing for the wrong things and get hurt.
Jordan Shallow provides very specific examples to further explain his case in this regard. You can watch our GI Exclusive above to get that exact detail as well as his other comments on the most common gym injuries you should be avoiding.
The 1000-Rep Total Annihilation Bicep Workout
The Most Brutal 1,000 Rep Arm Workout.
Most people get a gym membership to build bigger biceps, but only a few of them end up achieving this goal. Building bigger biceps requires you to train them with insane intensity so that they have no idea what hit them.
In this article, we’ll be sharing a workout that you probably have never imagined doing before. By the end of the workout, you’ll have no idea what to do with your arms so that they stop hurting.
Barbell Bicep Curls – 10 Sets 20 Reps ~ 200 Reps
Since this is a 1,000 rep training session, you should be doing the compound lifts early in the workout. Doing the compound exercises when the fatigue starts to kick in can take a toll on your form.
The barbell bicep curls are the first lift in the workout and you should try to lift as heavy as you can in the exercise without compromising on the form. Don’t forget to pause and contract your guns at the top of the movement.
Cable Curls – 2 Set 100 Reps ~ 400 Reps
While following the workout, you should make sure you’re not resting for more than 60-seconds between sets. You should be able to complete the training session within an hour. Resting for too long will negatively impact training intensity.
In a high-rep high-intensity workout like this, the ego can be your worst enemy. Choose a weight you’ll struggle to complete the 100 reps with, but make sure you’ll not have to use momentum.
Dumbbell Hammer Curls – 5 Sets 20 Reps ~ 500 Reps
While performing the dumbbell hammer curls, you’ll be lifting the dumbbells at the same time. Your elbows will be pinned to your sides and your arms will be extended straight in the starting position.
Lift the dumbbells until they reach your shoulder height. Pause and contract your bis at the top of the movement before lowering the weights. Repeat for the recommended reps while keeping your lower arms parallel to each other throughout the lift.
Machine Preacher Curls – 4 Sets 50 Reps ~ 700 Reps
The machine preacher curls train the peak of your mountains. Most people make the mistake of shortening their range of motion while performing the lift. Follow a full ROM to ensure you’re not leaving any gains on the table.
Reverse Grip Barbell Curls – 5 Sets 20 Reps ~ 800 Reps
Many people neglect training the outer head of the biceps and their forearms. Performing the reverse grip barbell curls is an incredibly effective way of improving these muscles which also happens to be common lagging muscle groups.
Dumbbell Concentration Curls – 2 Sets 50 Reps ~ 900 Reps
The dumbbell concentration curls were brought into the limelight by the Governator. Arnie can be seen performing the exercise multiple times in the legendary documentary, Pumping Iron.
Drag Curls – 1 Set 100 Reps ~ 1000 Reps
Drag curls are one of the most underutilized exercises in the gym. In the exercise, you hold a smith machine barbell with a shoulder-wide grip. Curl the barbell by pulling your elbows up and back. The drag curls can make your pythons more venomous.
How many reps do you do in your last workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilder Gives 3 Tips to Stay on Track During the Holidays
Beccy Pateman discusses her top 3 tips to stay on track during the holidays.
With Christmas (2021) and New Year underway, many people plan to indulge in a little too much food and drinks (if you haven’t already!). Of course, partaking in mashed potatoes and gravy until your stomach screams are warranted during holiday festivities. However, we know if you’re reading this, your health and fitness goals are still important to you. So, to stroll into 2022 on the right foot, we’ve got some insight from Professional Natural Bodybuilding Association (PNBA) pro natural bodybuilder Beccy Pateman. In an Instagram (IG) post, she discussed her top 3 tips to stay on track during the holidays. On IG, she said:
“You are accountable for you! If I could give one tip to people, it wouldn’t be just some fancy exercise program or a specific nutrition regime. It’s to walk the talk and believe in yourself, because at the end of the day the dumbbell and diet don’t get you in shape. It’s your accountability to your word. You vs you always, remember that.”
Beccy Pateman believes planning, simple meal prepping, and remembering your goals are essential to staying fit during the holiday season.
You can see Pateman’s IG post below delving into her three tips to stay on track during the holidays.
https://www.instagram.com/p/CXs6RCOvmQv/?utm_source=ig_web_copy_link
INBA/PNBA Strives to Level Playing Field and Protect Competitors
The International Natural Bodybuilding Association (INBA)/PNBA aims to keep competition fair and athletes safe. This federation is the largest institution in natural bodybuilding. It’s not quite as popular as the IFBB (International Federation of BodyBuilding and Fitness), but it’s perpetually getting more eyeballs.
There have been tragic deaths headlining bodybuilding in recent years. Although the cause of death is speculative, many viewers and athletes blame drugs. There’s no proven thesis, so this is only a conjecture. However, natural bodybuilding leagues such as the INBA/PNBA work to keep their athletes safe by putting safety protocols into place, such as the World Anti-Doping Agency (WADA) – the highest-quality drug testing available for professional athletes.
Another premise of natural bodybuilding leagues is leveling the playing field. That’s because athletes are forbidden to dope. Any athlete caught engaging in drugs like steroids, or PEDs is publicly ridiculed through the Hall of Shame and stripped of any titles.
Online Coaching
Beccy Pateman is a PNBA professional Figure, Figure Classic, and Physique competitor in natural bodybuilding. She is also the co-owner of Unrivalled Physiques – an online coaching service. Pateman works to help other people overcome the same issues she struggled with. And she strives to help them avoid the mistakes she made along the way.
Pateman overcame many health and fitness challenges, including anorexia and being overweight. The knowledge she gained from mentors, experience, and being a PNBA competitor has given her the tools she needs to help others.
Generation Iron appreciates Beccy Pateman for providing her wonderful tips to stay on track during the holidays. If you follow her recommendations, you’ll have a stellar start to hit your 2022 New Year’s resolutions.
We also recommend checking out INBA/PNBA professional Lawrence Chambers’s top 4 restaurant recommendations to hit your calories and macros.
Eat, drink, and be jolly – in moderation, of course!
Follow us on Instagram, Facebook, and Twitter for more insight from INBA/PNBA athletes!
Antioxidants & Bodybuilding: Why They Matter & How They Can Help
How can antioxidants work for your bodybuilding gains?
We’ve all heard the word before; antioxidants. We know they are good for us and can help us when it comes to things like immunity, inflammation, and just aid in our overall health, but do we really know what they are? What they do? Why they matter?
Sometimes in the health and fitness world, these big words get tossed around and we go along with it because, well, why wouldn’t we? If we know they will help us, then who cares what it means. With so many companies claiming their products contain antioxidants, and maybe they actually do, it is way easier to take in these nutrients than we may think. So, are antioxidants some magic pill to give you super human health and gains? Not exactly. But what they can do is really impact your gains for the better so you continue to see the gains you are working for.
Let’s dive right into antioxidants and see what makes these so great. From what they are, the benefits of them, and how they can affect your bodybuilding goals, we’ll also work to include where to get them from so you can be sure they make their way into your diet.
What Are Antioxidants?
Antioxidants help keep free radicals in check. They are molecules found in certain foods like fruits, vegetables, and include vitamins we all know like vitamin C. But in order to understand why antioxidants matter, we should jump into what free radicals are, which will give us a much better understanding of how antioxidants operate (1).
Free Radicals
Free radicals are always being formed in your body during things like digestion, hard exercise, smoking, just to name a few. On their own, they aren’t exactly bad, for they are natural byproducts of certain processes. However, when they are produced in excess, things can get ugly.
These free radicals are highly reactive and can attach to normal cells and damage them. But if you maintain a good balance between antioxidants and free radicals, your body can manage. When this balance gets thrown out of whack, and free radicals take over, it can lead to oxidative stress. Oxidative stress can eventually lead to cell and tissue damage, which as athletes who take their bodies seriously, you just don’t want and certainly don’t need (2).
Quick Recap
To prevent oxidative stress and other negative effects to bodily functions, a balance of antioxidants to free radicals must exist. If that balance is thrown out of whack, free radicals can take over and start to wreak havoc on your body. But, with help from those antioxidant rich foods and supplements, you can balance this back out and get back on track.
Benefits Of Them
The benefits of antioxidants go more than just fighting off free radicals. Knowing what these can do for you may encourage you to seek more of them out so you see those gains you want most.
Benefits of antioxidants include:
Balance out free radicals: As said above, having a balance of antioxidants to free radicals can reduce oxidative stress and keep you running as efficiently as possible.
Certain properties for your body: Antioxidants have properties that can help a host of body parts. For example, flavonoids, which can protect blood vessels and prevent inflammation, are beneficial for your heart health.
Immunity: They can work to help boost immunity so you stay healthy and grinding in the gym for much longer (3).
Skin health: Can help prevent aging and assist with skin health to counteract damage from UV light (4).
Fight inflammation: Work to reduce stress and fight off any inflammation and soreness that keeps you from doing the things you love.
Antioxidants & Bodybuilding
When it comes to antioxidants and bodybuilding, these compounds can greatly affect our gains. By working for a host of benefits that aid in our bodily functions, as athletes who are constantly grinding inside and out of the gym, having the right things helping us can make all the difference. To start, their ability to counteract free radicals to fight oxidative stress is huge, for that can help keep our workouts goings strong and give us the best chance to recover and continue to see gains without losing anything.
On top of all this, the added benefits above like immunity, fighting inflammation, and helping certain body parts all plays into our overall health and wellness. Through hard training, strict diets, and the constant stress on our bodies, we push ourselves to the max. Antioxidants will fight for us and give us the best chance at continuing to see those valuable gains we want most.
Where To Get Antioxidants From
Now we know how valuable antioxidants are, but where can we find them? Lucky for us, they are in foods we eat every day and knowing what foods they are can allow us to tailor our diet to include these foods on a regular basis (5).
Foods With Antioxidants
Blueberries
Dark Chocolate
Pecans
Strawberries
Beans
Spinach
Beets
Kale
Cranberries
Antioxidant Vitamins & Minerals
Vitamin A
Vitamin C
Vitamin E
Selenium
Copper
Zinc
Best Supplements To Boost Your Health
While getting these nutrients through whole foods is imperative, sometimes we miss those vital nutrients and need to supplement. Thankfully, companies have put a priority on creating health and wellness supplements that can greatly affect our overall health. For those looking to get the most out of their supplements, definitely consider a multivitamin, omega-3 supplement, and super greens supplement, for these will pump you with those essential vitamins and minerals so you stay as healthy as possible.
Wrap Up
Now we know what antioxidants finally are. How they work can greatly benefit your gains and as someone who constantly puts their body through stress, it is important to prioritize your health first. Put an emphasis on placing antioxidants into your body and really give yourself the best chance at success.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harvard Medical School (2019). “Understanding antioxidants”. (source)
Pham-Huy, L.; et al. (2008). “Free Radicals, Antioxidants in Disease and Health”. (source)
Bendich, A. (1993). “Physiological role of antioxidants in the immune system”. (source)
Nguyen, G.; et al. (2012). “Systemic antioxidants and skin health”. (source)
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Mike O’Hearn Shares Tactics To Build Massive Quads
Mike O’Hearn recently shared some tips on building huge legs.
Mike O’Hearn is a legend in the fitness industry so when he gives out some advice, it is beneficial to listen. This is exactly what he did when he went to the gym and completely a massive leg workout recently. O’Hearn shared some tips on how to build bigger quads using his overall knowledge of different muscle groups.
O’Hearn took to his YouTube page to shared his workout tips on quads. He began practicing two-a-days and this is not something that is usually implemented. This is when someone trains twice a day — in the morning and later in the day. This does not always have to be different body parts. O’Hearn explained how he likes to perform compound movements and bigger lifts in the morning followed by secondaries later in the day.
While this might work best for him, O’Hearn says that each lifter will figure out what works best for them.
“You learn, do the roadmap and at the end of fit after you become somewhat of a master at it, no rules apply.”
Mike O’Hearn begins his leg day workout on the hack squat machine. This is one of the best when building big quads. This is because it can handle a lot of weight while not having to focus on stabilization as much. This is one of the machines that is beneficial but there are some that might not help much.
When finding machines to use, O’Hearn suggest finding ones that are not easy because of the counterbalance.
“Find awkward ones. There should always be pressure on you.”
When training quads, there are plenty of machines that can help. In the video, O’Hearn hops on the leg press machine. This one makes you turn and pull the knee out. This emphasizes the outer portion of the leg and the quad muscle. This was a new machine for O’Hearn to use and one that he liked immediately.
Mike O’Hearn also explained the importance of focusing on the negatives in order to get a good stretch and ensure that you are activating the muscle through a slow movement.
“There’s so much value in the negative you have to understand. If you pull the muscle down correctly in the negative it will activate that way out of the positive.”
The session finished with leg extensions. Throughout the workout, O’Hearn wanted to make sure that this is an advanced way of training. This is a way for experienced lifters to take it to the next level but also a base for beginners. Mike O’Hearn continues to have an impressive physique and has plenty of knowledge to share.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Robert Timms Details The Experience Of Training In Afghanistan
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During Robert Timms military tour – he discovered bodybuilding while training in Afghanistan gyms.
Robert Timms, also known as Mr. Classic Physique, is a standout Classic Physique competitor who showcases a lot of promise in the division. He also has had a rollercoaster past including a cancer diagnosis and some time spent in the military – including a tour abroad in Afghanistan. It’s actually during his tour in the middle east that Timms discovered his love of bodybuilding. In our latest GI Exclusive, Robert Timms explains his experience discovering bodybuilding and what it was like to train in Afghanistan.
For many of us here in the United States, Afghanistan seems like an entire different world. While some of those perceptions are likely based in stereotypes – there’s no denying it’s a country with a completely different culture. One, of course, with a very complicated history involving the US. Robert Timms was a soldier who was stationed in Afghanistan (many years ago before the complete pullout this past year). It’s in Afghanistan that he actually discovered his love of training in the gym and bodybuilding.
During our most recent video conversation, we asked Robert Timms what it was like to train in Afghanistan while touring in the military in comparison to his training life now in the United States. Timms explains how there were two gyms on base. There was the NATO gym and then the “prison gym” as he calls it.
“The prison gym was the gym that was like the old school – like it was rough. It was a rough gym,” Robert Timms states in his interview. He goes on to say that he was 175 pounds upon arriving at the base in Afghanistan.
Through his training in the prison gym – he started developing a love of the process and picked up a lot of basics and tips from his fellow soldiers. But he quickly realized that the way they trained wasn’t enough for what he was seeking. Robert Timms describes himself as a man who likes to deeply understand the very fabric on how things work. This included his body while training.
So after a small rough patch of training where he was plateauing – he decided to stop following along his fellow soldiers and start doing his own thing. While it wasn’t perfect and didn’t lead to a sculpted physique that could win shows – Timms ended up gaining 60 pounds. Bringing his weight to 235 pounds. His body instantly responded to his new actions in the gym as he broke off to explore training on his own terms.
It’s through that isolation on base that Robert Timms was able to, essentially, change his life. He found a new passion that ended up driving his entire life upon returning to the United States. He’s now a pro Classic Physique bodybuilder – and one that is still actively working to become an Olympia champion.
You can watch Robert Timms’ full comments on his experience discovering bodybuilding and training in Afghanistan by watching our latest GI Exclusive interview segment above!