Tag: Bodybuilding
Talking Huge With Craig Golias | EP 17: All Bodybuilders Suffer From Bigorexia
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Craig Golias talks about the difference between hateful feedback and critical feedback and revisits his thoughts on bigorexia.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about bodybuilding feedback – the difference between pure hate and actual constructive criticism. He also revisits the concept of bigorexia and how it affects bodybuilding.
Craig Golias was one of the featured athletes in our documentary film Bigorexia. The film explored the inner workings of those who never felt big enough – no matter how big they become. It’s been over a year since the film was released so we decided to reconnect with Craig about his thoughts on the film and also his own relationship with bigorexia as a mental disorder. We also discussed bodybuilding criticism of physiques – when is criticism constructive and when does it become opinionated hate. Let’s jump into it.
Hateful Feedback Vs Constructive Criticism In Bodybuilding
Bodybuilding is a subjective sport and is completely revolved around judging physiques. But far too often we’ve seen competitive bodybuilders get defensive about statements about their physiques. Whether it’s disagreeing with the judges or finding fan comments offensive – there is a fine line between actual criticism and hurtful feedback.
We asked Craig Golias his thoughts on bodybuilding criticism in the social media space. Golias is not a competitor but is a bodybuilding influencer. As such, he will sometimes share his opinions on pro physiques and results from major bodybuilding shows. He’s done just very that on episodes of Talking Huge recently. When does criticism become unwarranted in a world full of constant comments and notifications?
Craig Golias tries to separate the difference between opinion and criticism. Yes, both involve subjective viewpoints – but one is constructive while the other is just gut reaction. Not all opinion can be hurtful but it can more often lead to defensiveness from those receiving the opinion.
For example, saying a certain pro bodybuilder should not have won a show is opinion. Breaking down what they believed was flawed about their physique and how it could improve – that’s more constructive criticism. A bodybuilder is far more likely to be offended by being told they shouldn’t have won. They worked hard for that big win. A bodybuilder might get offended by more detailed criticism if they don’t agree – but far more often will take it in stride and perhaps learn from it. This is especially true when the criticism comes from a reliable source.
Craig Golias: All Bodybuilders Have Bigorexia
We also discussed with Craig Golias about his involvement in Bigorexia and reflecting on the film over a year later. More specifically, we discuss his relationship with bigorexia as a mental condition. Craig has no qualms admitting that he has bigorexia. In fact, he embraces it. You can argue that that’s part of the condition – that he doesn’t see it as a real issue with both good and bad effects on his life.
But Craig Golias attributes bigorexia to his success. His obsession with getting huge is what brought him sponsorship contracts and allowed him to become a personal trainer with a handful of clients. For Craig, the best parts of his life came from his obsession with being as big as possible.
He also goes on to say that all bodybuilders suffer from bigorexia. He believes that is the only reason any sane person would want to try being a bodybuilder. The amount of work, sacrifice, and risks that come with being a mass monster are too great for a completely logical person to stick with. Craig thinks that every bodybuilder sees someone too small in the mirror. Do you agree?
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also discusses the pros and cons of being an influencer and also muses over whether or not he would like to train pro bodybuilders for competitions. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
2021 Legion Sports Fest Pro Preview
Here is a look at the 2021 Legion Sports Fest Pro doing up this weekend!
The next big show in bodybuilding will be the 2021 Legion Sports Fest Pro set to take place on Sunday. Some of the top competitors in the world will gather to Reno, NV vying for qualification to next year’s Olympia.
There will be plenty of action this weekend in Reno. The competition will feature a total of six divisions and it will be headlined by Men’s Open. Joining the big boys on stage will be Classic Physique, Men’s Physique, Women’s Physique, Bikini, and Fitness. Results will be announced Sunday night with winners getting a head start on preparation for the biggest competition of the year.
Below, you can find a full list of competitors along with some of the top names to watch when they hit the stage over the weekend.
2021 Legion Sports Pro Fest Competitors’ List
Nerio Angulo
Tonio Burton
Maxx Charles
Shaun Clarida
Rafael Del Real
Jesus Escobedo
Martin Fitzwater
Regan Grimes
Brandon Hatton
Kenneth Jackson
Scott Lightfoot
Stan de Longeaux
Cedric McMillan
Patrick Moore
Sergio Oliva Jr.
Christian Salcedo
Joe Seeman
Ron Stevens
2021 Legion Sports Pro Fest Competitors To Watch
Sergio Oliva Jr.
Sergio Oliva Jr. finished sixth at the Arnold Classic but earned his second-straight posing award. He has turned into one of the best posers in bodybuilding and this is part of the battle. During the Arnold Classic, Oliva was not as dry and tight as he needed to be. This is something that could be changed heading into the weekend. Oliva certainly has the size to finish near the top of the show and it will come down to the shape he shows up in.
Regan Grimes
Regan Grimes recently hired a new coach and the progress is already visible. This came quickly after a 15th place finish at the 2021 Olympia a few weeks ago. Grimes has not been in the win column since the 2020 Romania Pro and is looking to change his fortune. Grimes will enter the competition as one of the top competitors and his recent physique updates have shown. Grimes displays massive legs and shoulders along with a small waist. This shows well on stage and if he enters in top condition, Grimes has a chance to compete.
Cedric McMillan
Cedric McMillan has missed some time with injuries and he is looking to get back into serious competition. McMillan was on the broadcast for the 2021 Arnold Classic but was unable to compete. Now that he is cleared, there is a new force to be reckoned with. McMillan will enter the competition as one of the biggest competitors, both in size and height. He has a physique that is well-proportioned and is a strong poser. McMillan will have a chance to have a put on a show in his return.
Patrick Moore
Patrick Moore is another competitor who finished near the bottom of the Olympia. After a 14th place finish, Moore is looking to improve his physique and attempt to qualify for next year’s competition. The reigning California Pro champion is not the biggest competitor but he makes up for it in conditioning and presentation. If Moore enters the weekend in his best shape, he will be a force on stage.
Shaun Clarida
Shaun Clarida is one of the top 212 competitors in the sport. He won the Olympia 212 back in 2020 and finished second to Derek Lunsford this year. Now, Clarida will try his hand in Men’s Open. This is not a permanent switch as Clarida has said that he is not leaving the 212 division. This is a chance to see how Clarida matches up with the big boys in Men’s Open. He is normally an extremely well-conditioned competitor and this might translate well.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Gunter Schlierkamp Full Interview | Beating Ronnie Coleman, Bodybuilding’s Future & More
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Watch the full uncut GI Exclusive interview with Gunter Schlierkamp
Gunter Schlierkamp is a former pro bodybuilder who was known for his mass monster size. In fact, his size was so enormous it challenged Ronnie Coleman… and even beat him in one rare occasion after Ronnie was already Olympia champ. Now retired and dropped down in size – we reconnected with Schlierkamp to get his thoughts on modern bodybuilding and dive into his career.
Gunter Schlierkamp has been rather quiet and less engaged with the bodybuilding world. That’s why we were excited to land a video interview to get his opinion on how things have changed over the years and an first person account of his greatest accomplishments.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Gunter Schlierkamp. Now we’re releasing the full length interview including topics such as how he beat Ronnie Coleman, his critique on modern bodybuilding physiques, and his thoughts on Phil Heath’s Olympia reign – among other topics.
Listen To Our Gunter Schlierkamp Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Gunter Schlierkamp interview here:
Gunter Schlierkamp Answers: How He Beat Ronnie Coleman In His Mr. Olympia Prime
Gunter Schlierkamp is a bodybuilder who is beloved by many fans in the history of the sport. He may not have earned an Olympia win – but his mass monster physique was impressive and earned him a spot as an icon in bodybuilding. But there is one fact that might be shocking to fans who don’t know Schlierkamp’s career in detail. In 2002, just three weeks after Ronnie Coleman won his fifth Mr. Olympia title, Schlierkamp defeated Ronnie Coleman.
Of course, Ronnie Coleman had been defeated before. It’s well known that Coleman struggled to place high initially before dominating the field. That being said, after he started winning the Mr. Olympia year after year – Gunter Schlierkamp is the only bodybuilder to have defeated him during his reign. How did he do it?
We asked this very question to Gunter Schlierkamp during our latest video interview. His answer has little to do with some sort of mysterious trick – and more to do with continued hard work mixed with a boost of extreme confidence.
Gunter Schlierkamp faced off against Ronnie Coleman at a pro show in New Orleans three weeks after the Mr. Olympia. During the Olympia show – Schlierkamp placed fifth. This his first time making it into the top five at Mr. Olympia. Afterwards, famous bodybuilding journalist Peter McGough came up to him backstage. With extreme excitement, McGough stated that Schlierkamp should have placed in the top five the previous year. His placing in 2002 was vindication of the mistake that the judges made sleeping on him last year.
This news from such a trusted voice in bodybuilding made Gunter Schlierkamp ecstatic. So when he went into the New Orleans show just three weeks later – he had extreme confidence in his own ability going into the show. Not only that but he felt the energy of the fans. Any self doubt was thrown out the window. Mix that with continued hard work – and Schlierkamp found himself with the best conditioned physique he ever had.
Contest timing is always important as well. We asked Schlierkamp if he felt that Ronnie might have peaked at the Olympia only to be off three weeks later. Gunter Schlierkamp dismissed this idea. In his opinion, Ronnie Coleman looked better at the New Orleans show compared to the Mr. Olympia. By that notion, Schlierkamp believes to not have won by luck – but by pure hard work and will power. He didn’t defeat Ronnie on an off day. He defeated Ronnie at the top of his game.
Gunter Schlierkamp: It’s Dangerous For Young Bodybuilders To Get Too Big, Too Fast
We asked Gunter Schlierkamp about his thoughts on Big Ramy’s win and if it will push forward the trend of increasing the average size of pro bodybuilders. Gunter is unsure at the moment whether or not Big Ramy will reign as Mr. Olympia long-term. But he is a bit worried about the growing trend he’s seeing in modern bodybuilding. Less so about mass monster physiques in general and more about how its influencing younger athletes.
Gunter Schlierkamp understands that pushing the limits of size is part of bodybuilding – but he thinks that younger athletes are now rushing too fast to get there. Reaching a weight of near 300 pounds should be a slow process over many years. It shouldn’t be achieved short term. It seems, at least to Schlierkamp, that in today’s society of instant gratification – some young athletes want to reach the pinnacle faster than ever before.
Schlierkamp fears that this will lead to serious health issues. Again, he understands that mass monster physiques are a part of bodybuilding in the big picture. He knows all athletes take some risk to achieve it. But he’s convinced that rushing too fast at too young of an age almost guarantees serious health issues that could be avoided.
Gunter Schlierkamp reflects on Dallas McCarver, who passed away too soon at the age of 26. While it’s impossible to directly connect his cause of death to his mass monster size – Schlierkamp worries that this was the underlying cause.
He recounts a moment just before McCarver died – where he was asked on his opinion of the athlete. He admitted that his physique and size was astounding and impressive. But he also worried that he achieved it at such a young age that something bad would happen. Shortly afterwards, he heard the news of Dallas McCarver’s death. He was deeply saddened by not only the untimely death but the timing of his statement. Was he right? He worries so – and hopes that incoming bodybuilders take their time to build mass monster muscle rather than rush it.
Wrap Up
Gunter Schleirkamp discusses many more topics than what we can cover in this single article. He shares his thoughts on Women’s Bodybuilding and it’s return, Arnold Schwarzenegger, and Sylvester Stallon – among many other topics. That’s why you should check out the full GI Exclusive interview above! He shares his personal experience and tips for training, nutrition, and more.
Big Ramy Never Before Seen Pics From Trainer Chad Nicholls
Trainer Chad Nicholls has released never-before-seen pictures of Big Ramy prior to 2021 Olympia.
Big Ramy is coming off his second-straight victory at the Olympia just a few weeks ago. Entering the 2021 competition, the Egyptian bodybuilder was viewed as the favorite and a competitor who might be unbeatable. It was a close battle on stage but Big Ramy ended up winning once again. Leading up to the competition, his training regimen might not have been strict.
Big Ramy has been working with trainer Chad Nicholls. We did not see many physique updates leading up to the competition and that is because preparation did not begin until three months before Big Ramy was set to step on stage. He remained in great shape but Nichols revealed that he was 327 pounds at the time the pictures were taken.
During the Olympia press conference, Big Ramy weighed in at 305 pounds. He looked rock-solid on stage and it looked like a physique that was training all year. That was not the case.
“Here are 3 never before seen pics of 2x Mr. Olympia @big_ramy – these were check-in pics taken August 1, 2021 – after only one month of training – his weight is approximately 327 – we started this year‘s Olympia prep July 1 – up until this point he had not trained since the Olympia on December 19, 2020 – let that sink in for a minute – in my opinion it was one of the most amazing preps I’ve ever seen for what he was able to accomplish in a short period of time – next year will be interesting because the game plan has already been put in motion and he will train for the next 14 months to defend the title and to show some thing extraordinary.”
Nicholls shares that Big Ramy did not train from December 2020 when he won his first Olympia until July 2021. This is shocking and when looking at the shape that he was in, quite surprising. This might be why Big Ramy’s victory was a bit controversial this year.
In 2020, there was no doubt who the champion was. This time around, many believed that there were competitors in better shape. Brandon Curry finished second this year while Hadi Choopan was third. There were talks that Choopan was in the best shape and had the best conditioning this year. In the end, it was Big Ramy who celebrated for a second-straight year.
Nicholls continued by saying that Big Ramy will be training for 14 months leading up to next year’s competition. This should make fans excited about what they could see in 2022.
“At the end of the day I love my job but I’m also a Bodybuilding fan I love the contest part of it but the photos leading into the show these never before seen pics are the ones that I love to see and hopefully you will enjoy them as well – I will try and post pics from every couple of weeks leading into the show.”
Big Ramy has said that he will defend his title for years to come. If he trains around the calendar, he will be even more difficult to take down.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
8 Functional Exercises for Building the Glutes
The Importance of Building Stronger Glutes
Many individuals train the glutes with the sole purpose of increasing the size of the muscles to enhance aesthetics.
While this type of functional training is very popular at the moment there is an even better reason to regularly train the glutes out with aesthetics.
Having powerful and functional glute muscles will not only allow you to train and perform at a high capacity, it can also have a significant impact on your overall health (1).When it comes to glute building, there are two exercises which are commonly used in training programs – the squat and the deadlift.
While there is no denying that these two exercises are excellent glute developers, they are not the be-all and end-all.
The 8 Glute Building Exercises
The glutes respond well to a variety of rep ranges and movements. As a result, the following exercises utilize a range of equipment and manipulates volume to really challenge the glutes.
Here are 8 of the best glute building exercises…
1) Barbell Glute Bridge with Band Abduction
Adding in resistance bands to glute dominant movements is a great way to ensure that the muscles are maximally activated throughout the exercise and promote muscle growth (2).Looping a band around the knees will force you to push the knees out and keep them out as you move and place a great load on the gluteus medius, a muscle which is often neglected.
The addition of the band in combination with the glute bridge movement, will contribute to a serious glute burn!
Coaching Points:
1) Assume the glute bridge position, place a resistance band just above the knees and align the barbell with the crease of the hips.
2) Ensure that the shins are as vertical as possible and that the hip is externally rotated to place maximal tension on the glutes rather than the hamstrings (3).
3) Engage the core muscles before driving powerfully through the heels and extending at the hips. At the top of the movement, squeeze the glutes tightly while preventing overextension of the spine.
4) Keep the body in as straight a line as possible and hold this position. From there, look to complete 2-3 hip abductions (driving the knees out to the side of the body) and then return to the floor.
5) Complete 3-5 sets of 5-10 repetitions.
2) Single Leg Barbell Lift With Foot On Wall
The conventional barbell leg lift involves pressing the heel into the floor, however, this unique exercise will look to develop the hamstring as well as the glutes by placing the foot on a wall.
Changing the foot position will mean that you have to drive horizontally rather than vertically which completely changes the dynamic of the exercise and increases the challenge.
As with so many glute based exercises, it is imperative that the movement is driven through the contracting of the glutes and hamstrings rather than through spinal hyperextension.
Coaching Points:
1) Lie flat on your back and align the barbell with the crease of the hips. While maintaining a neutral spine, place one foot flat on the wall.
2) Push horizontally into the wall as you drive the barbell upward through a powerful glute contraction. Pause and squeeze the muscles tightly at the top of the rep.
3) Keep the descent smooth and controlled to maximize tension of the glutes and hamstring. Squeeze the core and non-working glute throughout to ensure that the bar stays level on the hips.
4) Look to perform 3-4 sets of 8-15 reps per leg.
3) Rear Foot Elevated Split Squat (Negative 1 and a Half Rep)
The split squat is a superb exercise that specifically targets the glutes. Conventional split squats are challenging enough, however utilizing 1 and a half reps will really hit the glutes hard.
To maximize muscle activation, it’s important to drop in as deeply as possible and focus on contracting the muscles of the leading leg (not the rear leg). It is equally important to keep as vertical as possible throughout and brace the core to ensure that the exercise is performed efficiently and safely.
To add challenge, loop a resistance band around the shoulders and stand on the other end. This will place an even greater demand on the glutes, specifically during the eccentric phase.
Coaching Points:
1) Assume a split squat position – rear foot should be elevated on a bench which is placed behind the body. Chest should be lifted and core braced.
2) In a controlled manner, count for 3 seconds as you drop down deeply. Rise up to halfway before dropping back down to the bottom again. Complete the rep by fully rising up to standing.
3) Complete 3-4 sets of 5-10 reps per leg.
4) Band Resisted Landmine Deadlift
There are a multitude of deadlift variations that can be utilized to accelerate glute strength improvements.
The landmine deadlift is a straightforward variation which not only allows the glutes to be trained but may also facilitate improvements in deadlift technique.
Coaching Points:
1) Place a resistance band on the floor and step on with feet roughly shoulder width apart. Loop the other end around the bar and hold it tight to the body throughout the duration of the exercise.
2) While keeping the chest lifted, shoulder blades retracted and core tight, gradually push the hips backwards. Avoid any spinal extension or flexion as you hinge forward.
3) As the hips move backwards, you will feel the hamstrings stretch. When you feel this, squeeze the glutes and powerfully drive the hips forward to return to standing.
4) Perform 3-4 sets of 8-12 reps.
5) Banded Side Plank Hip Abduction with Bottoms Up Kettlebell Hold
Probably the most technically challenging exercise in the list. The benefit of this exercise extends further than just glute development as the core and shoulder complex are also placed under a great load.
The benefit of holding the side plank is that the core musculature and glutes must all maximally contract to hold the body in position and prevent any unwanted flexion, extension or rotation.
In addition to this, the banded hip abduction places a large demand on the glutes (3) and also adds to the complexity of the exercise.
Coaching Points:
1) Place a resistance band just above the knees and assume a side plank position. 2) With the free hand, grab a kettlebell and hold it directly over the shoulder in the bottoms-up position.
3) Lift the hips off the floor and squeeze all core muscles and glutes to keep the body in a straight line. From this position, abduct at the hip by raising the leg up as far as possible.4) Look to complete 3-4 sets of 6-15 abductions.
6) Double Band Squat Stance Cable Walks
As with many of these exercises, the cable walks work a multitude of muscle groups including the glutes, quads, hamstrings, core, calves and even muscles in the feet.
For this exercise, the pressure will be mostly on the forefoot which is fairly uncommon with many leg / glute based exercises. Therefore, look to dig the toes into the floor throughout.
Coaching Points:
1) Start by looping two resistance bands around the legs – one above and one below the knees. Squat down so that the thighs are approximately parallel with the floor. 2) Grab the cable, row it into the chest and hold it close to the body while also ensuring that the knees are being pushed out against the resistance band.3) Holding the body in the squat position and keeping the core tight, take 8-10 steps backward before walking back to the starting position all while preventing the cable from pulling you out of position.4) Perform 3-4 sets of 4-8 reps. One full repetition is the full 8-10 steps back and forth.
7) Skater Squats
The skater squat is a unilateral (or single limb) exercise which requires strength, mobility, coordination and stability. It will predominantly place stress on the glutes and quads.Start with just bodyweight and gradually advance to a resisted version of the skater squat.
Coaching Points:
1) Starting on one leg, engage the core, begin to squat down and push the non-working leg out behind the body.
2) If possible, drop down until the knee of the back leg touches the floor before driving back up to standing.
3) Complete 3-4 sets of 5-10 reps.
8) Double Banded Seated Glute Abductions
While this is certainly one of the more simple exercises on the list, it is still a highly functional exercise that can effectively serve as a glute activation exercise or as part of a finisher.
Coaching Points:
1) Place two resistance bands around the legs – one above and the other under the knees.
2) From a seated position, squeeze the core and begin to drive the knees out against the band and control them as they return back to the starting position. Aim to keep tension on both bands throughout the movement.3) Look to perform 3 sets of 15-25 reps.
Final Word
Regularly performing a number of above glute orientated strengthening exercises will certainly improve the strength and size of the glute muscles. Even more importantly, it will help to facilitate movement, performance and improve overall well being.
References:
1- Jeong, Ui-Cheol; Sim, Jae-Heon; Kim, Cheol-Yong; Hwang-Bo, Gak; Nam, Chan-Woo (2015-12). “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients”. Journal of Physical Therapy Science. 27 (12): 3813–3816. doi:10.1589/jpts.27.3813. ISSN 0915-5287. PMC 4713798. PMID 26834359.
2- Lopes, Jaqueline Santos Silva; Machado, Aryane Flauzino; Micheletti, Jéssica Kirsch; de Almeida, Aline Castilho; Cavina, Allysiê Priscila; Pastre, Carlos Marcelo (February 19, 2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. SAGE Open Medicine. 7. doi:10.1177/2050312119831116. ISSN 2050-3121. PMC 6383082. PMID 30815258.
3- Collazo García, César L.; Rueda, Javier; Suárez Luginick, Bruno; Navarro, Enrique (October 17, 2018). “Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations”. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0000000000002859. ISSN 1533-4287. PMID 30335717.
4- Boren, Kristen; Conrey, Cara; Le Coguic, Jennifer; Paprocki, Lindsey; Voight, Michael; Robinson, T. Kevin (2011-9). “ELECTROMYOGRAPHIC ANALYSIS OF GLUTEUS MEDIUS AND GLUTEUS MAXIMUS DURING REHABILITATION EXERCISES”. International Journal of Sports Physical Therapy. 6 (3): 206–223. ISSN 2159-2896. PMC 3201064. PMID 22034614.
How Flex Lewis Works Out For Huge Gains & Recovers With CBD
This Flex Lewis workout will give you a great pump for serious growth with CBD as your ultimate recovery tool.
Flex Lewis is a Welsh bodybuilder with a number of titles to his name. He is a 7-time winner of Olympia 212 and has a first place finish at the 2014 Arnold Classic 212 as well. Knowing what is needed to perform at a high level, Flex uses CBD supplements in tandem with his workouts to see the best growth possible.
When it comes to getting a great workout, it can be tough to find the right exercises to do. We all know what we want, but getting there can be the biggest struggle. While many fitness influencers and other social media personalities claim to have the missing link to your bodybuilding success, there’s no better place to look than to the pros for your workout. Not only are these top athletes in the best of shape, but they are living proof of what these gains can do for your overall physique. They are also good role models for us to follow as clear examples of hard work and dedication with a good workout plan.
Flex Lewis is certainly a great influence to take notes from as he’s been there and done it all before.
Full Name: James “Flex” Lewis
Weight
Height
Date Of Birth
225-235 lbs.
5’5’’
11/15/1983
Division
Era
Nationality
Men’s 212
2000, 2010
Welsh
With grueling workouts comes the need to take your recovery as seriously as possible. Flex Lewis works out for sheer strength and size, but also knows how beneficial CBD can be to boost all his gains.
About Flex Lewis
James “Flex” Lewis is a Welsh IFBB pro bodybuilder who has won seven Mr. Olympia titles in the Men’s 212 Division consecutively. As a real force in the pro bodybuilding circuit, Lewis spent years perfecting his strength and power which ultimately led him to being one of the best in the world. With over 28 professional contest wins, he has become one of the greatest bodybuilders to leave the UK. While his early career saw its fair share of struggles, he made a name for himself in the UK and has since made his claim as a top bodybuilder in the world, staking his claim as a real Mr. Olympia 212 champion to date and one of the best 212 competitors to ever take the stage.
Flex Training Workout Routine
This workout from Flex Lewis will certainly help see great gains. With a variety of exercises and plenty of opportunity to challenge yourself, you will get a massive pump and boost any and all of your muscle building needs.
#1. Back Day For Those Wide Lats
Exercises
Sets
Reps
Pull-Ups
3
10
Hammer Strength Low Row
3
10
High Rows
3
10
Bent Over DB Rows
3
12
Low Pulley Cable Row
3
12
Back Extensions
3
8
#2. Chest Day For Massive Pecs
Exercises
Sets
Reps
Cable Flys
3
8-12
DB Floor Press
3
10
Seated Hammer Wide Press
3
10
Pec Deck
3
10
Dips
3
15
#3. Leg Day
Exercises
Sets
Reps
Leg Extension
4
10-12
Leg Press
4
10
Hack Squat
4
10-12
Reverse Lunges with Barbell
4
12
Hip Extensions
4
12
DB Lunges
4
12
Standing Machine Calf Raises
4
12-15
Leg Press Calf Raises
4
12-15
#4. Boulder Shoulder Day
Exercises
Sets
Reps
Cross Cable Lateral Raises
3
12
Barbell Front Raises
3
10
Overhead Shoulder Press
3
10
DB Side Lateral Raise
3
10
Plate Extensions
4
10
#5. Biceps & Triceps
Exercises
Sets
Reps
DB Biceps Curl
4
10-12
Barbell Curl
4
10-12
Triceps Pushdowns
3
10
Overhead Triceps Extensions
3
10
Preacher Curls
3
10-12
Cable Curls
3
10-12
Smith Machine Body Weight Push Press
3
10
Seated Close Grip Triceps Press
3
10
Flex Lewis & cbdMD Supplementation For Optimal Recovery
Flex Lewis uses CBD products from a great company in cbdMD, whose mission is to enhance the overall quality life of athletes and everyday people while bringing CBD education, awareness, and accessibility to all. CBD has great potential to aid in a number of ways including relieving muscle pain, reducing anxiety and depression, promoting better sleep, supporting your immune system, and much more (2,3,4).
As an accomplished bodybuilder, Flex knows exactly what he needs to not only grow muscle, but also repair it. Bodybuilding can be a real strain on your body especially those vital joints. How you train impacts what kind of muscle you could build, but how you recover influences how much muscle you actually do build. With cbdMD, Flex has all these needs covered to maximize his own recovery.
Let’s take a look at a favorite cbdMD supplement for Flex. A great topical, this will help relieve any muscle aches and pains in a calming and soothing way for the best effects.
cbdMD Recover Tub
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
Recover is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. Perfect for sore muscles and joint pain, Recover is a great supplement for you.
Check out our list of the Best CBD Supplements for more great pain relieving products!
Wrap Up
Flex Lewis is an accomplished and world class bodybuilder who knows exactly what it takes to see huge gains. On top of it all, working out doesn’t come without its fair share of pains and strains and knowing what to use to optimize recovery as best you can will greatly affect the amount of muscle grown. CBD supplements are incredible in that they work to alleviate muscle pain and soreness in a safe and natural way. Flex uses cbdMD for all his CBD needs as they are reliable and only produce the highest quality products as he seeks to continue his dominant reign atop the bodybuilding world.
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 Flex Lewis Instagram
References
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
Generation Iron Supplement Awards 2021
Here are the winners for Best Products of the Year 2021.
Best Protein Powder: NutraBio Whey Protein Isolate
NutraBio 100% Whey Protein Isolate is a fast acting supplement to promote support, repair, and recovery to better muscle protein synthesis and make those gains come to life. A clean product, this is perfect for your protein needs.
NutraBio Whey Protein Isolate is the ultimate protein powder to provide fast acting support, repair, and recovery while working to boost muscle protein synthesis. A 100% transparent label shows honesty and 25g of protein with minimal carbs and fat are perfect for you health and gains.
Best Pre-Workout: Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout designed to deliver serious energy, provide powerful pumps, and enhance muscular endurance. Clinically-studied ingredients and a cutting-edge formula ensure you get the best results.
Best Fat Burner: National Bodybuilding Co. Strongest Fat Burner
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.
National Bodybuilding Co. Strongest Fat Burner is a clean, effective, and powerful product designed to target stored fat and deliver high amounts of energy. With 10 great ingredients, this will optimize muscle building and recovery while maintaining lean muscle and igniting fat loss.
Best Vegan Product: Enhanced Labs Protein-Tech
Enhanced Labs Protein-Tech uses grass-fed bovine bone broth and is free of any artificial ingredients. With 20g protein, this supplement will give you a great spike for muscle growth with digestive assistance and bone and joint support.
Enhanced Labs Protein-Tech is whey-free and made from grass-fed bovine bone broth, a full spectrum collagen source. This high-quality protein contains prebiotics for better digestion and optimal nutrient support.
Best Protein Bar: Jacked Factory Authentic Bars
Jacked Factory Authentic Bars are made with authentic ingredients with great taste and results. No artificial sweeteners make these bars great for muscle growth and recovery.
Jacked Factory Authentic Bars are the best protein bars for ingredients, taste, and results. Made with real ingredients and whey protein isolate, this contains no artificial sweeteners or sugar alcohols, only giving you a clean product.
Best Women’s Product: National Bodybuilding Co. Strongest Fat Burner
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.
National Bodybuilding Co. Strongest Fat Burner is a clean, effective, and powerful product designed to target stored fat and deliver high amounts of energy. With 10 great ingredients, this will optimize muscle building and recovery while maintaining lean muscle and igniting fat loss.
Best Post-Workout: NutraBio Alpha EAA
NutraBio Alpha EAA is a novel formula to promote better focus, recovery, and hydration. A non-stimulant source of energy offers the best benefits with quality amino uptake and absorption.
NutraBio Alpha EAA is novel formula to promote focus, recovery, and hydration and delivers a healthy dose of EAAs and BCAAs. This supplement will work to improve brain function, enhance mental acuity, balance cortisol levels, and increase power output. From a reputable company, this is a top tier supplement.
Best Muscle Building Product: Enhanced Labs Anabolic IV
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Enhanced Labs Anabolic IV is for those serious about muscle gains. With 23 highly effective ingredients, this will promote protein synthesis and decrease fatigue with an advanced formula of six blends.
Best Ready To Drink Product: Reign Total Body Fuel
Reign Total Body Fuel is the ultimate fitness focused beverage with caffeine, CoQ10, electrolytes, and BCAAs all working to increase performance.
Reign Total Body Fuel is packed with BCAAs, CoQ10, electrolytes, and caffeine making this the perfect energy drink. With zero sugar, artificial flavors, or colors, this low calorie beverage can increase energy and power while aiding in recovery.
Best New Brand: Unbound
Unbound is a top tier company on a mission to design and create high-quality supplements for those who set the highest standards.
Unbound is a great supplements company seeking those who set the highest standards. Athletes who use Unbound products are unequaled and seek the best out of their products. When it comes to fueling your body, Unbound has you covered.
Best Health & Wellness Product: National Bodybuilding Co. Bodybuilder’s Multivitamin
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
National Bodybuilding Co. Bodybuilder’s Multivitamin is a great multivitamin to pump you with those vital nutrients. Advanced ingredients and a great formula allow you to perform better and recover faster while boosting your overall health.
Best Testosterone Booster: Enhanced Labs Black Ox
Enhanced Black Ox is a powerful natural test booster with a 2-in-1 formula made from 11 proven ingredients. This is great for testosterone production and regulating estrogen.
Enhanced Labs Black Ox is an incredibly powerful natural testosterone booster designed from a 2-in-1 formula made from 11 scientifically proven ingredients. This will work to boost testosterone production and regulate estrogen while helping with weight management and optimizing hormone levels.
Best Breakout Product: National Bodybuilding Co. Strongest Fat Burner
National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.
National Bodybuilding Co. Strongest Fat Burner is a clean, effective, and powerful product designed to target stored fat and deliver high amounts of energy. With 10 great ingredients, this will optimize muscle building and recovery while maintaining lean muscle and igniting fat loss.
Best Brand: Enhanced Labs
Enhanced Labs is a team of bodybuilders, chemists, and innovators working with cutting-edge advancements in technology and chemistry to make effective hardcore supplements.
Enhanced Labs is a team of bodybuilders, chemists, and innovators creating the most effective hardcore supplements on the market. With cutting-edge technology and chemistry, their products give athletes the best chance at seeing those desired results.
Best Workout Product: Serious Steel Fitness 32” Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32” Resistance Training Bands are a great training tool to offer next level resistance for strength and mobility goals. Ranging from 2 lbs. to 200 lbs., these are portable, functional, and durable to maintain tension and offer the best for range of motion.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Iain Valliere: The Struggle Of Mass Monster Eating & Vital Tips For Hardgainers
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Iain Valliere discusses the often ignored struggle of eating mass amounts of food to reach pro bodybuilding size… and shares tips to improve your appetite.
Iain Valliere is a pro bodybuilder on the rise in Men’s Open. In 2021, he received much hype for his physique winning multiple shows throughout the year. He also placed 7th at the Olympia 2021. This is nothing to slouch at. That’s why we turned to him for advice that he could share with up and coming bodybuilders. During our discussion, the topic of diet, nutrition, and the challenge of eating high amounts of calories became a focus. In our latest GI Exclusive interview, Iain Valliere shares his personal struggles with eating like a mass monster and shares his tips for how to improve appetite.
Men’s Open bodybuilders are massive. There’s no getting around that. For fans of the sport, we might all be used to the mass monster size. But to the average person, these athletes look like freaks. That’s part of the appeal. But the reality is, even if it’s largely muscle, Men’s Open bodybuilders weight between 240-300 pounds on average. That’s a lot of weight. Training hardcore in the gym alone doesn’t build that kind of size. It takes a lot of food to build up that kind of weight as well. It’s a situation that Iain Valliere knows very well.
It’s no secret that most pro athletes consume far more calories than the average person. Bodybuilders fall on the most extreme side of this. In order to maintain 250 pounds of muscle, a bodybuilder needs to eat a lot. This is not natural for most people – even for most bodybuilders dedicated to the sport and lifestyle. In fact, Mr. Olympia champion Jay Cutler himself described a bodybuilder diet as force feeding.
During our conversation with Iain Valliere, we talked about bodybuilding diets and the struggle of eating mass amounts of food. Valliere revealed that he is naturally a hardgainer. When he graduated high school he only weighed 106 pounds. Putting on massive bodybuilding weight was always a challenge for him. Eating large amounts of food every day was basically a chore.
So what can a hardgainer do when they simply have no appetite to eat more food? What happens when the prospect of eating one more bite of anything disgusts them? We asked this question to Iain Valliere – and he had some vital tips to share.
First there’s the unfortunate truth, it simply takes time for you to physically and psychologically adapt to eating mass amounts of food. Iain Valliere admits he had more struggles when he first started. But consistency and constant effort into the sport simply rewires your mentality over time. It’s not going to make the early efforts any easier – but it does get better.
Thankfully, Iain Valliere also has some truly actionable tips to help increase your appetite. Many bodybuilders will avoid cardio during bulking season. This is due to the fear of cardio cutting away at muscle on top of the fat. Valliere has learned that cardio is actually necessary for bodybuilders – even during the off season. It doesn’t have to be hardcore cardio – but some aerobic action each day will increase your appetite. Valliere suggests talking a jog or walk after every meal. It will not burn too many calories – but help prevent bloating and fullness in the long run.
You can watch Iain Valliere explain his full experience with eating and his tips to increase appetite in our latest GI Exclusive interview segment above!
2021 Mr. America Highlights & Recap
The 2021 Mr. America competition was one that featured many exciting highlights.
The 2021 Mr. America competition has a rich history of success and this year was no different. All competitors gathered at The SHOWBOAT Hotel in Atlantic City, NJ to put on another rendition of Mr. America. The three-day event took place from Oct. 8-10 and was full of action from the opening minutes.
Mr. America is an all-natural competition where athletes enter with a bit of a different look than IFBB professional bodybuilding. There is not as much mass on stage and competitors do not enter looking as tight. This is because the bodybuilders do not dry out their muscles as much and retain a bit more water. This makes athletes look different on stage but that does not mean that judging is softer or that competitors do not look incredible.
Top Athletes
When the athletes step on stage, they are judged on five basic criteria. These are muscular development, muscular proportion, conditioning, posing, and general appearance. Along with placings, there are three divisions that perform a routine — Men’s Open, Men’s Classic Physique, and Women’s Physique. Entering the competition, there were favorites to win but that does not mean that it played out that way.
There were many returning winners looking to defend their title at the 2021 competition. Joe LaCerra returned to defend his title in the Pro Classic category while Dora Avila was the reigning champion in Pro Bikini. Johnny Dotson returned after a 2020 victory in Pro Men’s Physique and Jenna Bidoglio was the champion in Pro Figure.
In the end, it was Cory Brown who highlighted the show with a victory in Men’s Open. He appeared on stage in excellent shape with conditioning that was above the rest. Jeremiah Kenney-Wright was named the new champion in Pro Classic while Arius Norris won gold in Men’s Physique. Bidoglio was bested in Pro Figure but took home gold in Classic Figure.
Prior to the competition, Generation Iron spoke with multiple athletes and this includes the likes of Joe LaCerra and Jenna Bidoglio.
LaCerra spoke on his training routine and how martial arts led him to bodybuilding. This began at a young age and in high school, LaCerra began training in the gym. He took all skills learned at a young age and put them into bodybuilding. LaCerra believes in recovery while training and this is why he keeps his volume low while training o maximize recovery. He finds it important to log progress and keep track of any changes in physique.
It is not surprising that LaCerra, along with other Mr. America competitors, believe in foods with high protein. This includes eggs, egg whites, chicken, and lean beef. Bidoglio follows much of the same nutritional values but had a different upbringing that led to bodybuilding.
Bidoglio was a three-sport athlete in high school before falling into bodybuilding. As an athlete, Bidoglio was always working out in some aspect and her physique caught the eye of her coach. This is when she began giving proper nutrition and training a try and the results were immediate. Now, Bidoglio has turned into one of the best all-natural competitors in the sport.
History Of Mr. America
Mr. America has made great strides since its beginning in 1939. It was started by the Amateur Athletic Union when it championed the idea of Greek ideal that perfectly sculpted physiques. The IFBB was a challenger to Mr. America when it was founded. There was a slow decline of the original ideals when money became involved along with the idea that physiques and builds must be larger.
The AAU wold eventually stop hiding the contest and this caused it to fall out of the public eye a bit. Over the years, East Coast Fitness Concepts began taking over in an attempt to bring Mr. America back to prominence. Successful events over the last two years is beginning to accomplish this goal.
The 2021 event was broadcasted on CBS Sports Network. This is an important step for natural bodybuilding to gain an audience and continue to build a strong reputation. When it comes to all-natural competition, Mr. America is leading the way. This is the top competition in the natural bodybuilding scene and it will only continue to grow from here.
The 2021 competition was a rousing success and this was a huge step forward for a competition that continues to build momentum. It will be interesting and exciting to see how it continues to grow over the years.
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Ronnie Coleman Discusses Motivation In The Gym At 57 Years Old
Ronnie Coleman is continuing to train and keep up his physique at 57 years old.
Ronnie Coleman is one of the best bodybuilders of all-time. He has eight Olympia titles, which is tied for the most in the history of the sport. It has not always been an easy road for Coleman but he was able to stay at the top of his game throughout his career and is continuing to train to 57 years old.
In a recent YouTube video, Coleman spoke on his motivation in the gym to the day. He has struggled with his health over the years and this includes a recent back injury sine retiring from competition. He still makes frequent appearances in the gym and this led to him being asked what his motivation was to this day.
“That’s easy. Working out is a hobby for me. I’m having the most fun that I’ve ever had in my whole entire life. So I look forward to going to the gym each and every single day, and if I don’t I’m in a real, real, real bad mood. So I stay motivated because it’s my passion, and I’m having the time of my life, and I look forward, and it is the best hobby that I’ve ever had,” Coleman said.
Ronnie Coleman received the Lifetime Achievement Award at the 2021 Arnold Classic. This is because of the work he has done for the sport of bodybuilding and the great success that he saw on stage. Coleman was always well-conditioned but transformed the sport of bodybuilding in a way that led competitors to aiming for incredible mass.
There are many accomplishments to be proud of for Coleman but he admits that wining his first Olympia title is still the best.
“The best moment of my life was when I won my first Mr. Olympia title, because the only I reason I got into bodybuilding was because Brian told me he would give me a free membership to the gym. Never had any intentions whatsoever of winning the Mr. Olympia. Hell, I didn’t even know what it was when I started bodybuilding.”
Ronnie Coleman’s first Olympia title was in 1998. This was well after he began having issues with his back. In 1996, Coleman suffered herniated discs that put his status at the Arnold Classic in jeopardy. Coleman refused surgery and went back to training.
The competition was about eight weeks away and Coleman was determined to get on stage. In fact, he credited hard work in the gym for improving his back and overall status to get back to competition.
“The doctors said ‘We can do surgery if you want us to and we can fix. that herniation right away.’ I was like dude, I ain’t doing no surgery. So I went straight to the chiropractor, and I went every single day, and that helped a whole lot. That got me ready to get back in the gym… So I get back in the gym after two weeks laying on the floor, and I started back working out. Actually I think the gym is what really got me back to normal. Going to the gym, working out, doing that same old thing.”
Even during his years of retirement, Coleman has remained a huge name in bodybuilding and that will continue. His work in the gym will also continue and he has made that clear. It is nice to see that Coleman still remains motivated to put his body through workouts and that he is healthy enough to endure the pump.
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