Tag: Bodybuilding
How Steve Kris Works Out For Gains With Minimal Equipment
These workouts from Steve Kris are perfect for seeing gains with only dumbbells and resistance bands.
Steve Kris is an Austrian bodybuilder and personal trainer who knows exactly what it takes to see huge gains and which workouts will prove to be most effective. A great following on social media has allowed him to post his own progress while also inspiring others to do the same.
While we all know roughly what we need to do to get fit and trim down, it can be hard to put together the most effective training plan possible for ourselves. With so much going on, and our plates full with busy lives, work, and other activities, sometimes having a workout blueprint makes life just a little bit easier.
Looking to professional bodybuilders, athletes, and other experts can be a great way to gain knowledge while also working to change our physiques into something to be proud of. With the right guidance, you are well on your way to easy success inside and out of the gym.
As a personal trainer, Steve knows how to deal with those struggling to stay motivated and focused. As a bodybuilder, Steve knows exactly what it takes to stay motivated and focused. Together, Steve has become a source of inspiration and knowledge for many and these workouts are no different.
Full Name: Steve Kris
Weight
Height
Date Of Birth
185-195 lbs.
6’0’’
05/20/1992
Profession
Era
Nationality
Bodybuilder, Personal Trainer
2010
Austrian
Steve works with higher volume to create more tension and really push his muscles to failure. While these workouts below are only with dumbbells and resistance bands, it is still possible to see great growth with minimal equipment and Steve is a prime example.
About Steve Kris
Steve Kris was always athletic as a child and stood out with whatever he did. An aspiring soccer player, he was quite good and sought a professional career. But as fate would have it, an injury proved to be a set back and Steve seemed beyond defeated.
Starting to go to the gym, Steve became enthralled with lifting and was soon hooked on heavy lifting. Building an impressive physique, he turned what was a part time hobby into something full time, getting his personal training certification and looking to help others achieve their goals. He also began competing in bodybuilding competitions and wants nothing more than to win more shows and inspire others through his hard work.
Steve Kris Training Routine
These workout from Steve are done with minimal equipment to show that you can in fact see great gains without the need for a full gym. Using only dumbbells and resistance bands, this still allows for time under tension and the ability to move weight, thus fatiguing your muscles and forcing them to grow. Steve typically trains 5-6 days a week and mixes in different exercises to add unique variety for engagement and fun, while also still being challenging to see the results he wants.
Working his biceps, triceps, shoulders, and chest with dumbbells, and also his chest with resistance bands, Steve provides us with a great workout to boost all of our gains using almost no equipment. Many of these exercises will look familiar, as they are ones you perform all the time, but the nice variation and change of pace by using either dumbbells or resistance bands adds an extra layer to each exercise and may feel different too.
Let’s take a look at these three workouts from Steve that work your biceps and triceps, chest and shoulders, and then strictly chest.
Arms (Dumbbell Only)
Exercises
Sets
Reps
DB Curls
3
10
DB Kickbacks
3
12
DB Hammer
3
10
Triceps Extensions
3
10
DB Curls into Hammer Curls
3
12
Front Triceps Extension
3
10
Chest & Shoulders (Dumbbell Only)
Exercises
Sets
Reps
Side Raises
3
12
Front Raises
3
12
Arnold Press
3
10
Push and Press
3
10
Floor DB Press
3
8
Floor DB Flys
3
8
Floor Close Grip Press
3
10
Floor Pull Over
3
10
Seated DB Military Press
3
12
Half Side Raises
3
15
Chest (Resistance Bands)
Exercises
Sets
Reps
Elastic Band Chest Press
3
10
Elastic Band Flys
3
10
Elastic Band Close Grip Chest Press
3
12
Pronated Grip Triceps Extension
3
10
Kneeling Behind Head Triceps Extensions
3
12
For some great equipment, check out our list of the Best Dumbbells and Best Resistance Bands so you can mimic these workouts and see great gains!
The Best Supplements For Better Growth
For seeing real results, having a proper supplementation routine is vital for continued success. While Steve uses his own supplements of choice, including something like a protein powder post-workout will work to increase growth and recovery time while also keeping you full. If you are someone who feels they need a boost pre-workout, then consider a pre-workout supplement to really maximize your training, as well as tacking on a BCAA supplement to push through fatigue and any unwanted soreness. Additionally, for a physique like Steve’s, a fat burner will shed that unwanted fat and kickstart your metabolism to continually burn calories. Whatever you decide, the right supplements will work absolute wonder for your gains.
Wrap Up
These workouts from Steve Kris require minimal equipment and will allow for real growth to take place. We often associate a full gym as the only way to build a desired physique, but as Steve proves, it is absolutely possible with only a little equipment but a real desire for change. Dumbbells and resistance bands should be staples in your routine anyway, and along with a supplementation routine, you never have to worry about losing gains again. Give this workout from Steve a try and see what it can do for all your workout needs today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Steve Kris Instagram
Colin Congo: It’s Naive To Think Drugs Are Not Related To Bodybuilding Deaths
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Colin Congo finds it “appalling” and “scary” how many young bodybuilders are dying and believes drug use cannot be discounted.
Colin Congo is a pro natural bodybuilder in the INBA/PNBA league. As such, he is subject to drug tests for any pro show that he wants to compete in. He finds this important, not only for the integrity of the sport but also for the health of its athletes. Congo has been paying attention to the recent deaths in bodybuilding as a whole and is worried about the trend he’s seeing. While we don’t know the cause of death for many of these athletes – Congo thinks drug use cannot be discounted from the conversation. In our latest GI Exclusive interview, Colin Congo explains why it is naive to assume there is no relation between drug use in bodybuilding and the tend of young deaths in the sport.
It is important to note the difference between correlation and coincidence. Just because something seems to be happening suddenly doesn’t mean they are all related. This distinction seems to be at the core of the recent deaths we have been seeing in pro bodybuilding. Many athletes have recent passed at a much too soon age. Some see this as a warning sign of health issues in the sport. Others point out that, without a real cause of death announced in any of these cases, these deaths could be a very tragic coincidence.
In either case, it’s important for all leagues to take this moment seriously. Even if this does turn out to be a coincidence – it’s most important to know this for sure to avoid potential more lives lost in the future. That’s why during our recent conversation with natural bodybuilder Colin Congo, we asked for his thoughts on the string of recent deaths and controversy surrounding them.
Colin Congo, being a natural bodybuilder, certainly has a bias against drug use in the sport (It should also be noted that other pro leagues do not endorse drug use either – but simply do not provide testing). When asked if he thinks that drug use in pro bodybuilding is responsible for young deaths – Congo believed it is very likely this is the case.
“I think we’d be naive to think that there’s no relationship,” Colin Congo states in our interview. He continues:
“I mean, we are talking about folks that, especially the younger folks right? That are like, man, heart issues in their 20s? Yeah, I mean, there are people with heart issues that die in their twenties. But at the number that we see them in the bodybuilding world, in our sport, it’s appalling and it is scary.”
Colin Congo understands that studies would need to be done and hard facts to absolutely prove it. But he also thinks without the facts, it would be foolish to completely discount drug use as a cause completely. He also takes a moment to point out that natural bodybuilding leagues don’t seem to have these kinds of young tragic deaths happen. He mentions this specifically in relation to diuretic use in bodybuilding:
“It’s [diuretics] got guys going to the hospital routinely. You know, in the last couple of days pre-contest. The week of the show, you’re like, ‘Oh, he had to drop out because of this.’ And you’re like, man, you don’t see that with the natural guys I’ll be honest with you.”
Colin Congo goes on to say he understands the psychology of why bodybuilders would take risks and turn to drugs. When you are young and want to reach that next level – a person with championship goals will do whatever it takes to succeed. That’s why Congo likes drug tested leagues. Those regulations put a full stop on drugs being an option for success.
Do you agree with Colin Congo about drugs being related to pro bodybuilder deaths? Watch his Congo’s full comments in our latest GI Exclusive interview segment above and decide for yourself.
Regan Grimes Speaks On Aggressive Level Of Training At Oxygen Gym
Regan Grimes admits he had to make up a lie in order to leave.
Regan Grimes is continuing to improve and build an incredible physique that is ready for major competitions. Grimes decided to switch trainers after a disappointing finish at the Olympia this year and it seemed to work immediately. He earned qualification to the 2022 Olympia after picking up a victory at the KO Pro Egypt.
To build a championship physique, there is a lot of hard work and dedication that has to be put in. Grimes decided to take his training to the next level and visit the famous Oxygen Gym in Kuwait. In an interview, Grimes opened up about the overly aggressive training style he was apart of.
Grimes spent about six or seven weeks training at the Oxygen Gym and out on significant weight in a short amount of time. Grimes admitted he did not feel his best and was struggling to keep up with the intensity of the workouts.
“Abdullah (Alotaibi) would be like ‘See ya downstairs at 12 o’clock,’ and then we would get started. Two guys would load the plates up and the weights, and he would be guiding. It was quite the system, it was crazy,” Grimes said.
“I was there, honestly for a total of six, seven weeks. I did put on, oh man, I think I went out there like 260, and I had almost hit 300lb. Like, it was fast, fast… I felt awful. I felt horrible. It was just overly aggressive in every aspect. I mean, we were training twice some days. Literally, I would be in my bed with meals around me, like I was eating nonstop around the clock.”
Not only was Kuwait not the right environment for Grimes, but it was not ideal for his significant other as well. Grimes explained that she joined him on the trip but left after just a few days. The conservative environment in Kuwait parlayed with Grimes’ training schedule did not make for a great trip.
Grimes’ partner was not the only one who left early. The bodybuilder decided to cut the trip short after about a month and a half. He admitted that to do so, Grimes had to make up a lie as to why he had to leave because the trainers were unhappy about the decision.
“They were very mad (about me leaving). I actually said that I was going to go home for Christmas. I had to use an excuse, they weren’t going to let me go home, I don’t think. I can’t say they weren’t going to let me, but they would’ve done everything in my power to convince me not to go, so I was like ‘I gotta go home, I’ve never missed a Christmas with my family.”
Regan Grimes is not the first person to speak out about this level of intensity from the Oxygen Gym. While the regimen was not for Grimes, there are others that have gone and enjoyed the level of workout and results. This is not a system that might be for everyone but the results do not lie.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Four Plateau-Busting Strategies To Apply To Your Training
Understanding Training Plateaus and How To Deal With Them
When things are going well in the gym, it’s a great feeling. Your body is noticeably different, the weights are all going up, and motivation is through the roof.
But, what about when things are not going so well?
Training plateaus are a normal part of physical training and if you’ve not yet hit one, you will. Plateaus can be extremely frustrating and challenging. But, fear not, there are a number of methods that you can implement to allow you to break through.
This article will highlight four scientifically-backed strategies that can allow you to move beyond a plateau and start making progress again.
What Is A Training Plateau?
As the name suggests, a training plateau is where improvements stall or cease even though you are continuing to train consistently in the gym.
A plateau will occur after a period of progress. Initially, you may find that you are consistently able to add weight or reps to your lifts, however, after a while, you will find this is not possible.
It’s important to recognize that the training plateau is part and parcel of physical training and a hurdle that all lifters will face at some point or another.
Therefore, understanding how to move beyond training plateaus is crucial if you aspire to continually improve.
What Causes A Training Plateau?
A training plateau occurs when the body has become accustomed to the training stimulus and can deal with the stresses associated with physical training.
To best explain the relationship between the training stimulus and a plateau, let’s consider strength training novices.
Those who are new to strength training have never been exposed to strength training before, their body rapidly adapts to deal with stress being placed on the muscles.
As a result of this new training stimulus, muscular strength and size will increase which will allow them to lift heavier or perform a greater number of reps.
However, as their body becomes more highly conditioned, they will find that they are no longer able to add the same amount of weight or perform the same number of additional reps as previous.
Eventually, they will reach a point where the body can comfortably deal with the demands of the workouts and, therefore, adaptations will cease.
This can be a frustrating period where the lifter is working hard in the gym yet is not reaping the rewards.
The most common strategy employed to help you start improving once again is to simply change the training stimulus.
Introducing a new training stimulus that the body is not accustomed to will force it to start adapting once again.
However, some lifters (particularly athletes and the highly conditioned) may need to apply some additional measures to allow them most effectively move beyond a training plateau,
The Four Plateau-Busting Strategies
This section will outline four effective strategies that you should consider that will allow you to make progress again.
1) Switch Up Your Training Program
As reflected on, the most common strategy to bust a plateau is to change up the training stimulus. This means making alterations to your training program and workouts.
Most lifters will attempt to change training volume and loading schemes.
For example, instead of following a program that revolves around heavy lifts of five sets of five reps, you might consider switching to a program that primarily uses moderate weights for sets of 10 reps or more.
While this undoubtedly can be an effective way of altering the training stimulus, research has suggested that there may well be a better strategy for plateau busting.
Results from one study have shown that introducing new exercises to a training program is an effective way of increasing strength levels and may be more significant than changing loading schemes (1).
Therefore, consider performing exercise variations that work the muscles of the body in a slightly different manner.
For example, instead of performing the back squat, you could switch to the front squat. Similarly, you may wish to swap the conventional bench for the incline bench.
Another alternative would be to change the equipment that you are using. Instead of the barbell shoulder press, you could perform the press using dumbbells or cables.
2) Perform A Deload
Although changing up your training program is recommended, it may not always be necessary. In fact, it may actually be beneficial to reduce the training load.
On the face of things, this may seem counterproductive. How can reducing the training stimulus lead to improvements?
Well, it all comes down to recovery.
Although hard work in the gym is required, the extent to which you adapt is also dependent on your ability to recover.
You will only be able to make significant progress if your body has adequately recovered from the previous training session.
Training with excessive intensity or failing to prioritize post-workout recovery may place too much stress on the body.
If the body is unable to cope with this demand, substandard progress will be made. This is why performing a deload is important.
A deload is where the intensity and total training volume of each workout is substantially reduced.
The purpose of this is to allow the body sufficient time to recover fully and avoid overtraining thus enhancing the rate of adaptation (2).
If you are unsure about how to effectively deload, a useful guide is to reduce total training volume by 40% for at least one week before ramping up the intensity once again.
3) Focus On Improving Sleep
When it comes to improving health and fitness, an important factor that is often overlooked is sleep.
Often, sleep is sacrificed to cater for the busy lives that so many people live. However, getting inadequate sleep can be detrimental and contribute to a training plateau.
Research has determined that getting a good amount of sleep can lead to a greater improvement in muscular strength.
Conversely, poor sleep has been associated with a decrease in muscular strength (3).
During sleep, the body is going through a variety of different processes that contribute towards our recovery from strength training sessions.
Therefore, by failing to prioritize sleep, you may interfere with these processes and not allow the body to recover fully.
One particularly crucial process that occurs during sleep is hormone production. It is thought that poor sleep may interfere with this process and consequently impair repair and recovery (4).
As highlighted in the above point, recovery is key if you want to make significant improvements.
While sleep demands differ from individual to individual, the general recommendation for adults is to sleep for seven to nine hours per night.
If you fail to get this amount of sleep, you may find it challenging to make significant progress in the gym, and should, therefore, make sleep a higher priority.
4) Analyze Your Nutrition
Staying on the topic of recovery, good nutrition also plays a massive role in recovery from training sessions.
The first area to consider is your calorie intake. For the majority of individuals, if you are not consuming enough calories per day, it may be extremely challenging to make substantial progress.
Secondly, you must have a look at your daily macronutrient intake. There are three macronutrients – carbohydrates, proteins, and fats.
Your intake of carbohydrate and protein is particularly important when it comes to physical training.
Carbohydrates are sugars that provide the body with the energy required to perform exercise. Therefore, failing to consume enough carbs may negatively impact energy levels and athletic performance.
Most lifters will already know the importance of consuming enough protein each day. Protein helps in the muscle rebuilding process after a workout.
Not consuming enough protein can inhibit recovery from training sessions which can negatively impact progress and even contribute towards overtraining.
Hydration is another extremely important factor to consider. There are a number of studies that have found that poor hydration levels can lead to a reduction in performance (5).
If you are unsure where to start, begin by tracking your nutrition and do so for a full week. Once the week is over, have a full audit of your nutrition and then look to implement any necessary changes.
Final Word
Although frustrating, plateaus are not insurmountable. With careful review of your training, sleep, and nutrition, it is very possible to bust through one.
Therefore, if you are in the position where improvements are few and far between, consider applying the four strategies outlined above.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/24832974/ Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637911/ Lorenz, Daniel; Morrison, Scot (2015-11). “CURRENT CONCEPTS IN PERIODIZATION OF STRENGTH AND CONDITIONING FOR THE SPORTS PHYSICAL THERAPIST”. International Journal of Sports Physical Therapy. 10 (6): 734–747. ISSN 2159-2896. PMC 4637911. PMID 26618056.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5749041/ Chen, Yanbo; Cui, Yufei; Chen, Shulei; Wu, Ziqiang (2017-12). “Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study”. Journal of Musculoskeletal & Neuronal Interactions. 17 (4): 327–333. ISSN 1108-7161. PMC 5749041. PMID 29199194.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4860870/ Buchmann, Nikolaus; Spira, Dominik; Norman, Kristina; Demuth, Ilja; Eckardt, Rahel; Steinhagen-Thiessen, Elisabeth (2016-4). “Sleep, Muscle Mass and Muscle Function in Older People”. Deutsches Ärzteblatt International. 113 (15): 253–260. doi:10.3238/arztebl.2016.0253. ISSN 1866-0452. PMC 4860870. PMID 27151463.
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4672008/ Sawka, Michael N.; Cheuvront, Samuel N.; Kenefick, Robert W. (2015). “Hypohydration and Human Performance: Impact of Environment and Physiological Mechanisms”. Sports Medicine (Auckland, N.z.). 45 (Suppl 1): 51–60. doi:10.1007/s40279-015-0395-7. ISSN 0112-1642. PMC 4672008. PMID 26553489.
The 7 Kick-ass Bicep Exercises You’re Not Doing
7 Kick-ass Exercises which Need to be a Part of your Next Biceps Workout
Biceps are one of the most loved muscle group for people in the gyms throughout the world. Even though biceps are the favorite muscle for many people, you won’t see many people walking around with 20-inch arms.
Dumbbell and barbell curls are fine, but there is so much more to biceps training which people neglect. If you want to see supernatural results, you should be willing to do supernatural things in the gym.
21’s
21’s are arguably one of the nastiest biceps exercises and are sure to leave you with a muscle-ripping pump. The exercise is divided into three subsets of seven reps each. Hold a barbell at shoulder width.
In the first seven reps, bring the barbell from the bottom to the mid-half position of a complete barbell curl. Return to the starting position and complete seven reps. For the next seven reps start at the top of the movement and bring the barbell to your waist level.
Perform the complete biceps curls for the next seven reps. If it is one of the days when you’re feeling invincible, take this exercise up a notch and perform 30’s (10-10-10). Similarly, if 21’s are a little too much for you, you can dial down the number of reps.
T-Curls
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T-Curls are an exercise made famous by the Superman from Compton, CT Fletcher. The T-Curls are an isolation exercise which focuses on the inner head of your biceps. Since this is an isolation exercise, use moderate weight and focus on contracting the muscles.
Lie down on an incline bench and extend your arms to your sides so your elbows are in a straight line. Bend your arms a little and lock your elbows at your sides. Perform hammer curls and maintain a full range of motion. Make sure you have your elbows locked in a place and you’re not using momentum to lift the weights.
Zottman Curls
Zottman curls are complete arm builders. In this exercise, you start with your arms fully extended and with a dumbbell in each hand and at your sides. Begin to curl the weight by rotating your wrists so they’re facing upwards.
Pause for a second at shoulder height and now rotate your wrists so your wrists are facing the floor. Lower the dumbbells to the starting position. The Zottman curls will set your biceps and forearms on fire.
Cable Hammer Curls
Only a very few people perform the cable hammer curls. Cable hammer curls are an isolation exercise and will help you build the outer head of your pythons. Grab a pulley machine cable in each hand while standing in the center of the cable pulley machine towers.
With your right hand, perform a hammer curl so your right hand is at the level of your left chest. Return to the starting position and repeat with the left arm. Hold and squeeze the life out of your guns at the top of the movement.
Spiderman Curls
Only a few other exercises come close to helping you build the peak in your mountains as the Spiderman curls. In this exercise, lie on an incline bench with your chest against the pad and hold a barbell in your hands.
Your arms should be extended so they’re perpendicular to the floor. Curl the weight so the bar is almost touching your forehead. Return to the starting position while making sure you don’t use momentum by swinging the barbell and taking the bar behind the perpendicular point.
Reverse Grip Cable Curls
You don’t want to be the guy with muscular biceps and skinny forearms. Small elbow joints and wrists and muscular forearms, bis and tris give the illusion of giant arms. Reverse grip cable curls are an incredibly effective exercise in targeting your biceps and forearms.
If you want to put extra tension on your forearms, grab the bar with a monkey grip. Not using the thumb grip makes you hold the bar tighter and in the process, you squeeze harder and recruit your forearms.
Smith Machine Drag Curls
Smith machine drag curls focus on your biceps primarily and eliminate any momentum you might use in performing the standard barbell curls. As the name suggests, in this exercise you’ll be dragging the weights up to your upper abs.
Begin lifting the weights by pulling your elbows back. As the bar rises, bend your elbows to curl the weights to your torso while keeping your elbows behind you the entire time. Hold and contract your guns at the top of the movement.
Which is your favorite biceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Arely Ayala Brought Gold to Mexico After 2021 Natural Olympia
Arely Ayala represents Mexico in natural bodybuilding, and she won first place in Bikini Angels while receiving second place in Bikini Divas at 2021 Natural Olympia.
Arely Ayala is not shy about representing her country in natural bodybuilding competitions. At 2021 Natural Olympia on Saturday, November 13th, she was able to bring a first (Bikini Angels) and second place (Bikini Divas) prize back to her home – Mexico.
Below you’ll see her posing in a post she uploaded to Instagram (IG). In the post, Arely stated:
It’s always a pride to represent Mexico, and it’s impressive what it feels like when they put the national anthem abroad when a Mexican wins first place.
https://www.instagram.com/p/CWWHkQtr2CW/?utm_source=ig_web_copy_link
Bikini Angels and Bikini Divas are similar, but what separates the two events is the amount of muscle each athlete carries and how they present themselves. Bikin Angels have to be symmetrical, but they must display personality and confidence; Bikini Divas is more focused on the muscle and definition of each female competitor.
2021 Natural Olympia is the biggest event in natural bodybuilding each year – equivalent to Mr. Olympia in the International Federation Bodybuilding (IFBB) league. However, Arely Ayala is no first-timer for winning gold; she was the 2019 International Natural Champion.
Natural Bodybuilding
Natural bodybuilding leagues such as Internationational Bodybuilding Association (INBA) and Professional Natural Bodybuilding Association (PNBA) follow similar protocols as IFBB in terms of the category the athletes compete in, and judging is identical. However, the World Anti-Doping Agency (WADA) tests natural bodybuilders, so they’re generally smaller.
In the INBA/PNBA, any bodybuilder who refuses to get tested gets disqualified from the competition. In addition, anyone who fails a drug test is stripped from any titles and banned from competing for life.
Health Coach
Besides competing in natural bodybuilding, Arely Ayala is a health coach. She’s a firm believer that you shouldn’t wait until January to start your health and fitness goals. In an IG post, Ayala said:
Lately, people have been asking me, “How do I get started with having healthy habits in January,” and I answer the same thing, “Do not wait until January. Start slowly today. At times you will fall and get lazy, but in January, you will have more desire and fight in you.”
https://www.instagram.com/p/CWlpc-BPfry/?utm_source=ig_web_copy_link
Ayala posts mid-week tips for her audience on social. For example, she’s a firm believer that you should eat whole fruits than juices because she says the fruit doesn’t lose any of its properties, it’s more satiating, and you consume less fructose.
According to “Quiubo Fitness,” Arely is also a teacher and earning a doctorate in educational administration. Additionally, “Quiubo Fitness” claims that Arely started her bodybuilding journey and obtained the rookie fitness bikini championship at the 2018 classic Mr. Sonora. And she then went on to land her pro card at the 2019 international event in California.
Arely Ayala displays that you should take pride in your country. Also, if you’re waiting to get started with your fitness goals until January or sippin’ on fruit juice, begin now and ditch the juice for whole fruit!
Generation Iron would like to congratulate Arely Ayala on her finishes at the 2021 Natural Olympia. We hope to see more of her in future natural bodybuilding shows!
Follow us on Instagram, Facebook, and Twitter for the latest news on natural bodybuilders!
REPORT: Did Big Ramy Just Get Married To A Second Wife?
Reports from the middle east have claimed that Big Ramy has married a second wife in secret.
Media outlets from the middle east reported on Friday, November 19th, 2021, that Mamdouh Elssbiay, aka Big Ramy, has married a second wife. The news was originally reported by Cairo24, which stated that the wedding celebration was held in secret at a hotel in Alexandria, Egypt.
Big Ramy currently has a wife, Marwa, with three daughters. This marriage would mark his second wife (both active marriages) and, if true, makes Ramy the first polygamist Mr. Olympia champion in the history of the sport.
Egyptian journalist Radwa El-Sherbiny, posted a tweet on Twitter regarding the second marriage. The post included a picture of Ramy’s wedding alongside a photo of his first wife. You can see the post below:
يعنى بدل ما يكافئها انها استحملت ظروفه الصعبه لحد ما وصل راح أتجوز عليها! pic.twitter.com/Na2JOa4tzI
— Radwa El Sherbiny (@RadwaElSherbiny) November 20, 2021
As of the time of this writing, some reports have refuted the news and claimed that the wedding photos that were leaked were taken while shooting a scene from an upcoming TV series set for Ramadan 2022. It had previously been reported that Big Ramy would star in the TV series that is going into production.
After these reports, it would appear that Big Ramy’s brother, Mohammed, separately confirmed the news of Ramy’s second wedding. He also claimed that the family was fully aware of his decision approximately two days earlier. The family did not attend the wedding to avoid hurting Marwa’s feelings. Mohammed went on to also defend his brother’s decision, noting that Ramy has his own reasons for the second marriage. Though he did not go into further detail.
Big Ramy’s brother also indicated that Ramy’s first wife, Marwa, was not made aware of the second marriage until much later. Mohammed also stated that upon discovering the news, Marwa was in shock and having a hard time taking in the information.
Big Ramy most recently earned his second Mr. Olympia title this past October, solidifying his reign after many years of battling for the prestigious title. He has claimed that he will continue to return, defend, and maintain his champion status for years to come. Ramy has also received a hero’s welcome upon returning back to Egypt. Contrary to some aspects of pro bodybuilding here in the United States – Egypt holds Ramy’s success on levels similar to superstar mainstream athletes such as NFL and NBA.
This story is still developing as Generation Iron reaches out to get direct confirmation about these early reports. This article will be updated as more information becomes available. Stay tuned to Generation Iron Fitness Network for all things bodybuilding and fitness news and updates!
Frank Zane Reveals Favorite ‘Golden Era’ Exercise During Training Session With Mike O’Hearn
Frank Zane and Mike O’Hearn recently got together for a workout session.
When two bodybuilding legends get together for a workout session, it is wise to listen to what they have to say. Frank Zane and Mike O’Hearn recently linked up in California at the home gym of Zane. Here, the two were able to discuss bodybuilding and share some knowledge.
During the workout, Zane revealed that the wide, neutral grip pulldown is his favorite Golden-Era exercise. This is because it is equivalent as performing a wide-grip pull-up. Zane prefers this lift because he can use a hammer grip, which takes stress off the elbows. He finished his set in his home gym, which is a bit smaller than that of other athletes. Zane confirmed that he has all he needs in his setup.
The full video can be seen here courtesy of Mike O’Hearn’s YouTube page.
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Frank Zane is one of the best bodybuilders of all-time. He has three victories at the Olympia and Mr. Universe competitions. Zane has gone toe-to-toe with Arnold Schwarzenegger and Franco Columbu during his time at the peak of the sport. Zane won three consecutive Olympia titles from 1977-1979. He wanted to try for a fourth but did not get the chance because of a tragic accident. This forced him to compete at a lower body weight and was unable to bring the same look.
“I wanted to go four in a row but I never made it,” Zane said.
“The thing I learned in bodybuilding is when you’re competing, you not only got to be better than everybody else but you have to be the best you’ve ever been.”
This is something Mike O’Hearn knows about. He is a four-time Mr. Universe champion. During his bodybuilding career, O’Hearn has been featured on the cover of many magazines and event went into business as an actor. He was able to use his incredible physique to find success in other avenues.
The workout continued as Zane and O’Hearn began discussing the importance of posing. This is something that does not gain as much focus as it should and Zane believes this is because of ignorance. Posing is a form of exercise in its own right because of the static tension. This involves creating force in the muscle without changing the length of it.
Both Mike O’Hearn and Frank Zane continue training to this day. O’Hearn is still in incredible shape while Zane is still active with weights at the age of 79. This means they will both continue to be influential voices in bodybuilding and give advice that is well worth the listen.
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INTERVIEW: Berry De Mey Is “Shocked” By The Amount Of Drugs Modern Bodybuilders Use
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Berry De Mey believes that modern bodybuilders take far higher doses of drugs than past eras of the sport.
The health of pro bodybuilding athletes has been a topic of major discussion this past year. Sparked by many untimely deaths of competitive bodybuilders – many experts, athletes, and fans have been making public statements about their concern over the health of the sport as a whole. Have we finally reached a tipping point in the risk vs reward of drug use in bodybuilding? In our latest GI Exclusive interview, Berry De Mey explains his shock over the increase in doses and types of drugs modern bodybuilders use today.
Berry De Mey has been one of the more vocal bodybuilders speaking out about health in bodybuilding this past year. This has not only been sparked by the recent deaths in the sport – but also the physiques De Mey is seeing on stage. His reaction to the Arnold Classic 2021 earlier this year drew criticism. He has also clarified those statements in a previous interview with us – stating that “bodybuilding is becoming insane.”
We’re now pulling another segment from our conversation with Berry De Mey – this time focusing on the drug use prevalent in competitive bodybuilding today. Specifically De Mey shares his opinion on diuretics and insulin. He also speaks more broadly about the amount of drugs that athletes are taking during this era compared to his own. While he often clarifies that he is not a doctor – he finds himself worried about what he is seeing in the sport today.
While nearly all of the recent deaths this year have not announced official cause of death – many point towards diuretics as a possible cause. Especially for those that happened just before competitions. Diuretics are often used to dry out just before a competition – but accidentally overdosing on it can be extremely dangerous and possibly fatal. Victor Martinez just recently spoke with Generation Iron on his personal health scare involving diuretics before a show. Milos Sarcev did not want to go into specifics as he is not a medical professional – but he can confidently say it’s a dangerous drug used in the sport.
Berry De Mey also points out insulin as a very dangerous compound used by modern athletes. He admits that this was a drug available during his prime as well. He even sought it out as he wanted to do whatever he could to become the best. But his doctor refused to support insulin use – even when he was open about supporting use of other drugs such as steroids. This was enough for De Mey to avoid insulin – and looking back he’s happier for it.
But it’s less about one specific drug and more about the big picture. Berry De Mey believes that it’s an increased combination and higher doses of drugs that is the real issue. He claims to have seen lists of what young bodybuilders take today – and is “shocked” by what he sees.
“If I see some of the lists that they are all taking, I’m in shock,” Berry De Mey states in our interview. He continues:
“So of course yeah, diuretics is one of the things, but there is also a lot of other things that I am shocked about. Particularly in the amounts and the substances. The different kinds of substances.”
We then follow up asking him if he thinks that the amount of drugs taken today exceeds what he saw and used during his prime. He answered confidently and swiftly, “Most definitely.”
Ultimately, Berry De Mey understands the psychology of why this is happening. He was doing the same thing during his prime as a competitive bodybuilder. These athletes will always do whatever it takes to be the best – including many risks. The problem is that those risks are becoming increasingly bigger. De Mey can look back now in his older age and logically worry about the state of younger bodybuilders. But if he was young today – he’s sure that he would be part of the pack making these same decisions.
You can watch Berry De Mey’s full comments on diuretics, insulin, and overall drug use in bodybuilding by watching our latest GI Exclusive interview segment above!
The Most Effective Training Split For A Ripped Six-Pack
Get A Six-Pack With This Workout
Abs are one of the most-desired muscles and if you look around in your gym at any time, you’ll surely see at least one person working on his midriff. Even after all the frenzy, only a few people succeed in building washboard abs.
After you have your diet in place, we would recommend that you perform the workout given below every three days. The training split is designed to train your abs from all the angles to ensure overall development.
Superset
– Cable Crunches – 3 Sets 20 Reps
– Hanging Leg Raises – 3 Sets 20 Reps
You’ll be starting the workout with an isolation exercise to exhaust your abs at the beginning of your ab training. The kneeling cable crunches help in targetting your upper and middle abs.
Hanging leg raises is the superset isolation exercise meant to work your lower abs. The lower abs can be a weak muscle group for most people which holds stubborn fat. While performing the hanging leg raises, make sure your knees are locked and your legs are in a straight line throughout the exercise.
Decline Crunches – 3 Sets 25 Reps
If you have been performing the ab exercises for some time now, chances are you might have become comfortable doing them. If this is the case, we would urge you to add resistance to the exercises by using weights.
Hold a dumbbell or a weight plate with your hands while your arms are extended forward. Your back should touch the decline bench at the bottom of the movement, and your torso should be perpendicular to the floor at the top.
Russian Twists – 3 Sets Failure
The obliques are one of the most overlooked muscles when it comes to ab training. The obliques are the fish-gill like muscles at the side of your abs. You can efficiently target your obliques by performing side-to-side exercises like the Russian twists.
Sit on an exercise mat with your knees bent and heels placed on the floor while your back is at a 60-degree angle with the floor. Hold a dumbbell or weight plate with both your hands with your arms extended forward. Turn to your right side while keeping your head pointing forward. Return to the starting position and repeat on the left side.
Superset
– Incline Bench Heals To Heaven – 3 Sets Failure
– Ab Wheel Rollouts – 3 Sets 12 Reps
The incline bench heals to heaven is arguably the hardest exercise on the list. Lie down with your back on an ab bench while it is set in a decline position. Elevate your legs so they are perpendicular to the floor while maintaining a slight bend in your knees.
Lift your hips off the bench and raise your legs as high as you can while elevating your lower back off the bench. Return to the starting position and repeat for the recommended reps.
Only a few other exercises work the complete abdomen like the ab wheel rollouts. Your upper body should be in a straight line with your arms fully extended at the bottom of the movement.
Planks – 3 Sets 2 Minutes
The planks and the ab wheel rollouts are exercises that work on the core strength and can help you gain overall strength. While planks might look easy, they’ll test what you’re made of when you try them.
Most people make the mistake of raising their hips or letting them dip as it elevates tension off the core. Your body should be in a straight line and your core contracted while you’re performing the planks.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.