Tag: Bodybuilding
Is Caffeine Good Or Bad For Bodybuilding Progress?
Some of us can’t start the day without a boost of caffeine, but just how useful is it for our progress in the gym?
The story seems to be the same for many of us. We roll out of bed, meander downstairs still in that sleepy haze, brew a cup of coffee, and suddenly we are as alert as ever. That boost we get from caffeine can be addictive and as a powerful stimulant, its properties of helping or hurting our progress in the gym have long been debated. Studies have shown great benefits to caffeine and offers us a great boost of joy knowing we aren’t hurting our bodies with three cups of coffee a day. Then something else comes out expressing the dangers of caffeine and we fall into that pit of despair as we throw our third cup of coffee away.
But as a legal stimulant, caffeine is something that has been around forever and has long been used by athletes to stimulate weight loss and enhance exercise performance to promote energy and alertness. But the argument around caffeine and athletic performance stems from caffeine’s ability to raise stress levels in those already committing themselves to exercise induce stress. So, while this natural stimulant has great benefits for some facets of athletic performance and bodybuilding, there are some downsides that are important to take note of.
What Is Caffeine?
Caffeine is a natural stimulant found in coffee, tea, and cacao plants and works by stimulating your brain and central nervous system (1). This is where your feelings of alertness and prevention of exhaustion comes into play. Caffeine mainly affects the brain and functions as a hormone blocker for adenosine, a neurotransmitter that relaxes the brain. For those who drink coffee late at night and wonder why falling asleep is so challenging, it is because caffeine has constantly been blocking your relaxation receptors, leaving you totally wired.
While caffeine has an abundance of benefits including aiding in weight loss, improving performance, and promoting gut health, unfortunate side effects include anxiety, restlessness, and poor sleep and can lead to headaches or high blood pressure (2). Many fat burner supplements and pre-workouts contain caffeine to assist in your bodybuilding progress. But the challenge comes with taking the right doses of caffeine so it helps you instead of leading you down a path of regression.
The Positives Of Caffeine
Caffeine can aid in weight loss by kickstarting the process of lipolysis, which is great because your body releases free fatty acids into the bloodstream by breaking fat stores to be used for energy (3). It is a great way to boost your metabolism in order to find stored fat energy. As a result of this process, your body has energy to burn, and fat energy at that, to keep you working hard through those grueling workouts as you seek to build muscle and shed fat for your bodybuilding progress.
As a simulant that blocks those adenosine receptors, your brain doesn’t feel the sensation of exhaustion or relaxation and gives you that mental energy to keep grinding in the gym to results quickly. With a rise in dopamine and norepinephrine as a result of this as well, your mood and brain function increase allowing for better work to be done. Caffeine is a great natural stimulant to take for energy and fat loss and your bodybuilding progress is sure to see great gains.
But Be Aware Of What It Can Do
Caffeine provides many great benefits, but the fear comes with too much caffeine and the negative result it can have on your body which can in fact counter all the progress you are making. Caffeine can lead to elevated levels of anxiety and stress (4), as well as raise your cortisol levels. The down side to elevated cortisol levels is that it can stunt your body’s natural recovery process if you consume too soon after a workout. For those who don’t, it is something to keep in mind, but for those who enjoy a cup right after a workout, maybe consider shifting your caffeine schedule around.
The real issues comes with how much caffeine you are actually ingesting (5). If you are taking caffeine through a pill form or a standardized liquid, then it is easy to keep track. But with different levels of varying degrees of strength for each coffee brand, it is important to look at just how much is in each cup. The biggest thing to watch out for is if you are taking supplements that have caffeine. This could be a fat burner or a pre-workout, but either way, you may be consuming way more caffeine than you actually know. Don’t let jitters and anxiety consume you because of your caffeine intake and just work on timing your caffeine right so it works for your benefit, not your detriment.
Wrap Up
Caffeine is an amazing stimulant and as an all-natural way to boost your energy levels and aid in weight loss, it can lead to increased strength and progress with your bodybuilding goals. While the benefits of caffeine seem to be great for your overall health if used right, misusing or abusing caffeine can provide serious detriment to your health. Avoid caffeine from sugary drinks and stick to coffee or tea but monitor your intake especially if you are taking a fat burner or pre-workout supplement.
All in all, you can enjoy weight loss and see bodybuilding progress without caffeine. If you are naturally full of energy, or are caffeine sensitive, there are other ways to see great growth in the gym. In moderation, caffeine is solid for those who do use it and who are seeking progress. Be smart, enjoy your morning coffee (and afternoon one too), and watch your bodybuilding goals progress so you look and feel great.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
National Library of Medicine. “Caffeine”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Icken, D.; Feller, S.; Engeli, S.; Mayr, A.; Muller, A.; Hilbert, A.; de Zwaan, M. (2015). “Caffeine intake is related to successful weight loss maintenance”. (source)
Richards, Gareth; Smith, Andrew (2015). “Caffeine consumption and self-assessed stress, anxiety, and depression in secondary school children”. (source)
Cho, Hae-Wol (2018). “How Much Caffeine is Too much for Young Adolescents?”. (source)
5 Best Bodybuilding Forums (Reviewed for 2021)
Most of the time, bodybuilders do all the work alone unless you got a training partner or coach, of course. Being an individual sport, one has to find ways to help themselves to reach their goals. Luckily, the internet provides you with many opportunities to reach those goals without venturing out of your home. At the same time, you don’t feel alone entirely, thanks to a huge community of bodybuilding and fitness enthusiasts you will be interacting with on the internet. You will not only learn new things in these forums but you will also get to share experiences with particular individuals. Here are the 5 best bodybuilding forums to join in 2021.
Reddit > > Bodybuilding
Reddit comes first on our list because of the huge number of articles and news about bodybuilding. Most importantly, the site has many pictures and videos to motivate and inspire your bodybuilding career. You also get to know new trends in bodybuilding that will help you adjust your training and goals accordingly. The community at Reddit discusses everything bodybuilding from nutrition to training programs.
REDDIT – BODYBUILDING HERE
If you’re looking for a contest to participate in, this platform will provide you with crucial information for that purpose. With up to 19 posts per day, Reddit assures you of more than what you have bargained for. Reddit so far is the most followed forum of its kind. Since 2008, the platform has accumulated over 1.6M Facebook followers and another 674Kon Twitter.
Also, on the same platform, you can follow Reddit > >Fitness for general fitness information. This section discusses a range of fitness topics such as exercise goals as well as nutrition. In a nutshell, Reddit is your one-stop shop when it comes to matters of bodybuilding. Finally, those interested in connecting with influencers in the forum can easily get contacts.
Bodybuilding.com
Another giant fitness forum, Bodybuilding.com boasts of being the biggest site that is exclusively dedicated to bodybuilding. The fact that this site has been around for a long time means its information is accurate hence reliable. It is also one of the most visited sites in the world with many sub-categories to cater to the needs of different visitors. Did you know that bodybuilding.com has nearly 150 million articles on bodybuilding as of 2021? Additionally, the site boasts of having one of the biggest memberships in the world with over 18 million members. That is not to mention its threads are more than 7 million.
www.bodybuilding.com
As mentioned early, this site has subcategories that cater to every aspect of bodybuilding. Whether you’re looking for information about training programs or supplements, you’re sure to get them all here. Most importantly’, Bodybuilding.com caters to all types of bodybuilders. It doesn’t matter whether you’re a pro or beginner, you will always find your space in this forum. However, the site’s main areas of focus include supplements, lifting, training programs, bodybuilding equipment, weight management, and nutrition.
Related Article:: Bodybuilding Fashion and Funny Suits for Bodybuilders
Bodybuilding.com also has one of the fastest posting rates among all bodybuilding forums. You will find more than posts every day in this forum. Most importantly, their articles are well-researched hence informative. Like any other legitimate and respected site, Bodybuilding.com has a section for feedback. There, you can make inquiries about different aspects of bodybuilding or comment on articles. If you’re a bodybuilder and you’re not part of this forum, be sure that you’re missing a lot of good stuff.
Underground Bodybuilding
This is a fast-rising forum with over 4K threads and 92K messages. Underground bodybuilding forum is a hub of discussions on any topic about fitness. It is one of the few sites where new members are introduced and given all the directions they need. The site, although deals with many bodybuilding topics, focuses on body enhancement supplements. Most discussions in this regard tackle issues such as best supplements as well as banned chemicals in supplements. They also update their members on the latest news about steroids and other chemicals that concern bodybuilders.
Underground bodybuilding does not only focus on anything fitness but it also tackles other issues. For instance, the site discusses current events such as coronavirus that affect the fitness industry, either directly or indirectly. That is not to mention other areas such as testosterone and hormone replacement therapy. There are many experts from various fields in this forum who will advise you accordingly on virtually every matter.
www.ugbodybuilding.com
To join Underground Bodybuilding, all you need to do is to register and you’re in. The registration requires you to put a username, email address, password, and gender.
Related Article:: 20 Luxury Gifts for Bodybuilders in 2021
Natural-bodybuilding.net
As the name suggests, Natural Bodybuilding is committed to ensuring bodybuilders have a drug-free, fit body. The site emphasizes natural ways of increasing muscle and burning fat through training and a natural diet. Like many other leading bodybuilding sites, Natural Bodybuilding is divided into sub-sections so you can find what you’re looking for easily. For instance, there are categories based on gender as well as the level of experience in bodybuilding.
www.Natural-bodybuilding.net
Natural Bodybuilding emphasizes the following aspects of bodybuilding:
Nutrition
Training programs
Types of exercises
Bodybuilding supplements
You will find lots of articles on natural bodybuilding on this site but it’s unlikely that you will come across anything related to drugs. If anything, they try as much as possible to warn their members on the dangers of body-enhancement drugs. If you’re a young adult who wants to start a drug-free bodybuilding career and remain that way for life, this is the best place for you. Additionally, the site posts as frequently as possible so you can find as much information as you need about acquiring a naturally built body. Natural Bodybuilding also has dozens of photos and videos on bodybuilding to help you with training to attain that perfect body. You must check out this site for a chance to live a drug-free life for life.
TMuscle.co.uk
This UK-based fitness forum is all about building muscles and healthy living. These are the site’s statistics in a glance:
200K+ messages
600+ conversations
However, the bodybuilding forum’s conversations and messages are nearly 200K. It is important to note that this website emphasizes muscle building and accompanying supplements. For this reason, most discussions are centered on hardcore training, lifting strategies,, and nutrition. Although the forum mainly deals with general topics, some sections talk about minor topics in bodybuilding such as recovery, and contest training.
TMuscle publishes news on bodybuilding that should help you to plan your schedules and alter training programs if necessary. Also, if you want to calculate BMI, body fat, 1 Rep Max, Keto, and more, TMuscle will provide you with the relevant calculator options.
It is important to know that TMuscle is completely free for all lifters. All you need to do is register and log in whenever you feel like it. However, you don’t have to be a lifter to join the forum; it is open to anyone that is looking for fitness ideas.
Why It Is Important to Join Fitness/Bodybuilding Forums
The lack of enough information is the main reason many bodybuilders are not doing well in their careers. For instance, those bodybuilders who get severe side effects from using certain drugs may not have known everything about the drug. Bodybuilding forums such as the ones we have discussed are a great source of in-depth information about various aspects of information. Additionally, one can ask questions in these forums and you will be sure to get them answered correctly.
Bodybuilding forums are good because you get more accurate information compared to social media. These forums have knowledgeable advisors who will give comprehensive information about a particular subject. Most importantly, experienced bodybuilders in such forums are another great source of information. Their experiences should shed lite on how doing things in a certain way produces certain results.
If you have eyes on a major bodybuilding competition such as the IFFBB, bodybuilding forums are the right place to get information. The reason is that you will get regular, first-hand news about such competitions from the right people. Former champions and current titleholders often share their strategies in bodybuilding forums. You will borrow a leaf from them if you camp there, especially when you’re anticipating a contest. There are more reasons than we can mention here for you to join a forum like bodybuilding.com right now.
Conclusion
Bodybuilding forums continue to be instrumental in helping upcoming and experienced bodybuilders get in-depth information on bodybuilding. Most of these forums are free to join, so you don’t have to worry about any registration fees. You can also subscribe to their newsletters so you can be updated on happenings in the world of bodybuilding even when you’re offline. It is also important to know that some information in bodybuilding forums may not be verifiable so you need to proceed with caution. Always double-check with the relevant sources to ensure you’re doing it right. Otherwise, these are places to grow your bodybuilding career through information, motivation, and inspiration from fitness legends. Join one or two forums today and start benefitting. Also, check our website for informative articles and videos to help meet your bodybuilding goals.
The Anabolic Doc Answers: Are There Comparable Safe Alternatives To Steroids?
[embedded content]
Dr. Thomas O’Connor, aka The Anabolic Doc, breaks down safer alternatives to steroids.
Dr. Thomas O’Connor, also known as the Anabolic Doc, has dedicated his entire life to helping those affected by long term anabolic use. As a former strength athlete himself, he sympathizes with the plight of an athlete who has used steroids or other PEDs to become the best… and start seeing negative side affects down the road. But is it possible to a safer, healthier substance, and get the same results as steroids? In our latest GI Exclusive, the Anabolic Doc explains which substances are comparable to steroids but also safer.
With great risk comes great reward. That’s the key mentality behind steroid and PED use. The Anabolic Doc does admit that there is no drug quite like steroids when it comes to results. But the negative health effects in the long term are also very serious as well. So is there a middle ground? Can there be a safe substance that helps boost athletic performance and muscle growth?
The truth is – nothing will hit the same as steroids or perhaps SARMS. But both steroids and SARMS have dangerous long term health effects. You can’t get something for nothing. The great improvements these substances provide will come at a cost. There’s simply no way around that.
But the Anabolic Doc also wants to list off other athlete performance boosting substances that are effective. A sort of middle ground between the massive boost of PEDs vs nothing at all. These drugs will not bring you to mass monster levels – but will certainly boost your results. If you value your health – it might be the better path to take while readjusting expectations for your physique.
First off, the Anabolic Doc breaks down testosterone boosters. Perfectly legal and largely safe – these supplements can help boost performance and muscle growth. Admittedly, this will have the least effect. Creatine, on the other hand, is a very powerful supplement. It’s healthy and it does help give a noticeable boost to muscle growth.
Selective Androgen Receptor Modulators (SARMs), on the other hand, are an extremely powerful alternative to steroids. This is why they’ve caught on in popularity over the years. But much like steroids – they seem to have serious health effects in the long term. Even worse, since the drug is not regulated, you might not even be getting what you’re paying for.
There have been studies done into SARMS that show many products are not what they claim to be. More specifically, many SARM products are not SARMs at all. At that point – what are you putting into your body? And how will it effect your health? It’s a big risk – and one that makes this group of substances a very dangerous direction to take.
The Anabolic Doc even goes as far so to compare heavy steroid use to light steroid use – or “microdosing.” The doctor explains that even an athlete who uses small amounts of steroids will face long term health issues (if the drug is done consistently). There is no free lunch.
Ultimately, Dr. O’Connor is not going to tell an athlete not to use these substances. He simply wants to educate about what the real effects are so that an athlete can make an educated decision. And if the athlete needs medical help (such as TRT) down the road – Dr. O’Connor will be there to provide relief. No war on drugs has ever been effective. But education can be a powerful tool to prevent ignorant and accidental decisions.
You can watch The Anabolic Doc go into full detail about steroid alternatives in our latest GI Exclusive interview segment above!
*DISCLAIMER: Generation Iron does not recommend or condone the use of steroids or other PEDs. The views and opinions expressed in this video are not that of Generation Iron.
Big Ramy’s Top 10 Training Tips
No one hits the gym hoping for mediocre results.
You go in wanting to get the maximum benefit out of every workout. Here are 10 training tips, courtesy of Mr. Olympia Big Ramy, so you can get the greatest benefit from every one of your workouts.
Tip #1 – Warm up with cardio
Even when I’m bulking, I always do a few minutes of cardio to warm up before training. This facilitates blood flow to the muscles and helps prevent injury.
Tip #2 – Listen to music
The right music playlist can help you get fired up for a big lift and keep you motivated during a brutal workout. I personally like to listen to rock and heavy metal when I’m training. You’ll find Metallica, Tool, System of a Down and Korn on my workout playlists.
Tip #3 – Set goals
Setting goals helps trigger positive new behaviors and helps keep you focused. I always set goals for myself to ensure I am getting stronger and making progress. Setting goals like adding 30lbs to your bench press in 12 weeks is a good way to ensure that you keep making progress and stay motivated.
Tip #4 – Remember to train your legs
Legs are the largest and strongest muscle group in your body. Because of this, squats, deadlifts and other heavy leg exercises will release massive amounts of testosterone, IGF-1 and growth hormone. As a result, not only will your legs benefit, but your other muscle groups will as well.
Tip #5 – Stick to free weights
Even though modern gyms are full of complex, high-tech machines, they will not build a solid foundation of muscle mass the same way that free weights will. Dumbbells, barbells, and kettlebells are the best when it comes to building muscle, especially for a beginner.
Tip #6 – Prioritize Sleep
One of the most essential bodybuilding tips is to allow your body time to recover. Aim for 8-9 hours of sleep each night. If you have trouble falling asleep, try developing a night time routine or try a natural sleep supplement. The one I personally use is called Sleep Juice made by Enhanced Labs.
Tip #7 – Change is good
It’s good to change up the way you’re doing exercises in the gym (stance, grip, angles, sets/reps, technique, etc.). You’ll always do the basics exercises, but the way that you execute them needs to include variations. This is an excellent tool for progression in your training and overall physique.
Tip #8 – Find a coach/training partner
The biggest improvements in my physique occurred while training with people who were more knowledgeable or stronger than me. There’s always something new to learn so find someone knowledgeable and make them your coach or training partner.
Tip #9 – Fuel your workouts
Eat protein before and after you weight train. Protein consumed 60-90 minutes before you train will help induce a muscle-building effect from the training stimulus. Consume the same amount of protein within 30 to 60 minutes after your workout combined with some carbohydrate — and creatine if you decide to take that.
Tip #10 – Use a good pre workout supplement
A well formulated pre-workout supplement will turn a good workout into a great one. I teamed up with Enhanced Labs to create my own pre-workout called Ramy’s Rage. Give it a try, I use it before every workout!
Wrap Up
Big Ramy knows exactly what is required to maximize his training and performance. These 10 tips can greatly influence your gains so you see that massive strength and size like Mr. Olympia himself.
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 Big Ramy Instagram
Bakhar Nabieva Workout For The Perfect Legs
Bakhar Nabieva is a 23-year old Ukranian. Nabieva arguably has the most shredded legs you will ever see on a girl. If you’re a guy and you’re reading this, you might feel a tiny bit ashamed of your wheels on seeing her.
Nabieva is the dream girl for guys who dig chicks with shredded legs and a perfectly shaped butt. Bakhar’s leg workout could easily be one of the hardest lower body routines you will go through.
Bakhar Nabieva Workout For Killer Legs
Squats – 3 Sets 12 Reps
It shouldn’t be a surprise to see squats on this list. Squats are a complete leg builder. If you have skinny legs and want to add size to them, squats are your best bet. Squats are a compound (multi-joint) exercise and will help in shaping your quads, hams, and glutes.
Squatting will add size to your legs and will make you stronger at other exercises as well. The range of motion is the key while squatting. ‘Ass to the grass’ is the way to go while squatting. Bakhar uses 80 kgs for warming up, we don’t expect the same from you.
2. Romanian Deadlifts – 3 Sets 12 Reps
Bakhar is big on training hamstrings. Hamstrings were her weakest muscle group when she started working out. Deadlifts are a compound movement and recruit multiple muscle groups.
While performing the Romanian deadlifts, maintain a slight bend in your knees and keep your back arched. While on the concentric movement, push back your glutes so all the tension is on your hamstrings.
3. Walking Lunges – 3 Sets 12 Reps
Walking lunges are an incredibly effective exercise at building the tear drop in your quads. Nabieva uses a barbell while performing the lunges. You don’t need to take long strides while performing this exercise, keep your strides normal.
While performing a lunge, the quad of your rear leg should be parallel to the calf of your front leg. Your front leg’s quad and calf should be forming a right angle. Your rear leg should be only an inch from the floor at the bottom of the movement.
4. Unilateral Hamstring Curls – 3 Sets 12 Reps
Bakhar Nabieva loves doing the unilateral hamstring curls. Hamstring curls on a machine is an isolation exercise. Using a machine helps in maintaining constant tension on the muscle throughout the exercise.
Unilateral hamstring curls involve training one leg at a time. Unilateral exercises are great at fixing muscle imbalances and building strength. You can even have a better mind-muscle connection with your hamstrings while doing the unilateral curl variation.
5. Hack Squat Good Mornings – 3 Sets 12 Reps
Hacks squat good mornings are one of Bakhar’s favorite exercises. Performing good mornings on a hack squat helps in isolating the hamstrings as compared to performing them with free weights.
You need to make sure you don’t put on too much weight on the machine while performing this exercise. Keep the reps slow and deliberate and squeeze the living hell out of your hams at the top of the movement.
What do you think of the Bakhar Nabieva workout for building an iron butt? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
How To Reduce Muscle Imbalances For Bodybuilders
Although inevitable, there are ways to prevent and fix unfortunate muscle imbalances.
Our bodies are designed to move and that movement is reciprocal by nature. With so many muscle groups working together to coordinate our movements and ensure efficiency, muscle imbalances are bound to happen. Whether by natural development or working one side more than the other in the gym, these imbalances can interfere with proper movement, lifting technique, or just sheer aesthetic. Working for a healthy balance of muscle length and strength between opposing groups is the end all goal for all of us.
If you look in the mirror and see one muscle is bigger than the other, or find one muscle is stronger than the other on the opposing side, then you are suffering from a muscle imbalance. There are a host of reasons why a muscle imbalance can occur from natural development, athletic activity requiring specific movements, poor exercise form, or an unbalanced workout plan.
Two types of muscle imbalances can occur. The first could be the result of neglecting and not properly training a muscle as completely as its opposing side, or there can be insufficient activation during certain compound exercises.
For bodybuilders, a muscle imbalance is absolutely debilitating. In a sport where aesthetic and symmetry are the goals, even the slightest muscle imbalance can throw your whole physique out of whack. Three types of symmetry exist when it comes to the muscular balance of the human body. Visual muscle symmetry is the correct ratios between length, circumference, and muscle shape. Functional symmetry is anything that aids in the proper motor patterns for the human body including good posture, joint mobility, flexibility, and strength. Strength symmetry is the ability to have all around similar strength, but for athletes who specialize in certain movements and muscle developments, this can be challenging (1).
If you do suffer from a muscle imbalance, or multiple muscle imbalances, it is not too late to correct it. Through modified training and attention, you can change the aesthetic of your body and work to improve whatever imbalances are there. See great progress with these tips and work to get back on track with your physique and fitness goals.
Why Fixing Muscle Imbalances Matter
For bodybuilders looking to maintain a solid, toned, symmetrical physique, muscle imbalances can of course cause discouragement especially after all of the hard work put in. Although this is a surface reason for why muscle imbalances matter, for those preparing for competition or those who just want to look great, it is understandable that this would be disappointing. But fixing muscle imbalances is important for more than just the surface reason of a symmetrical physique.
If a muscle imbalance is too big, then certain muscles have to work harder to overcompensate to correct form or lift that heavy weight which can lead to injury and pain. Even still, those weak muscles that are asking for help from others are vulnerable and can become injured themselves (2). Muscle imbalances can be a real double-edged sword for hurting those stronger muscle as well as the weaker muscles are two possibilities no one wants.
How To Fix It
You’ve identified you have a muscle imbalance and have made the choice to fix it. Working diligently with a workout plan and correct form is the first step to getting your physique and fitness to where you want to it to be.
Find Out Why It Occurred In The First Place
This may be challenging especially if it just a natural imbalance, but really think of your workouts, your form, and any everyday tasks you may do more of. If you’ve noticed one side is particularly stronger than the other in workouts and you still powered through, we’ll show you ways to fix that. If it is more occupational and something unavoidable because it is your livelihood or something you don’t want to give up, we’ll show you how to fix that too (3). But identifying the cause, if possible, is a great start to tackling muscle imbalances.
Start with Your Weaker Side
Starting with your weaker side will allow you to take note of just how imbalanced the muscle is. It will also serve as a benchmark for down the line as you progress because you will notice the once weaker side now getting stronger. While it is frustrating, do not lift more than you can on the weaker side. With time, the imbalance will fade, but avoiding injury and unwanted pain off the bat is equally as important.
Add More Single-Side Exercises
Adding more single-side exercises will allow for great isolation of muscle groups and allow you to train each one separately while also working both sides in the same workout. Single-side exercises will target certain muscles that may be imbalanced and will also allow you to focus more on form. Using resistance bands or cables with lighter weight will be great for mind-muscle connection and improving muscle imbalances (4).
Add Volume
With adding volume, it is important to not go crazy with the amount of reps. This can simply be adding in an extra set or two of just the weaker side arm. That way, you still work the dominant muscle, but the weaker one gets slightly more attention as you build the strength back up.
Focus On Form
Form, form, and form. Working on form and technique will ensure you exercise properly and not rely on certain muscles to compensate for weaker ones. Alongside a trainer or a coach, or even just looking in the mirror, will aid in proper form to keep you lifting big, looking great, and staying balanced.
Wrap Up
Muscle imbalances can be an unfortunate part of our training. With so much going into our mission for big gains and a toned physique, these imbalances can be discouraging for our overall goals. But preventing them and fixing them comes down to hard work and determination while really focusing on the weaker muscles. Through changes in your workout plan and technique, you can identify where these imbalances come from and work to look and feel great.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Palmieri-Smith, R. M.; Lepley, L. K. (2015). “Quadriceps Strength Asymmetry Following ACL Reconstruction Alters Knee Joint Biomechanics and Functional Performance at Time of Return to Activity”. (source)
Franettovich, M.; Hides, J.; Mendis, M.D.; Littleworth, H. (2011). “Muscle imbalances among elite athletes”. (source)
Lee, Dong-Eun; Seo, Sang-Min; Woo, Hee-Soon, Won, Sung-Yun (2018). “Analysis of body imbalance in various writing sitting postures using sitting pressure measurement”. (source)
Tzur, Adam; Roberts, Brandon (2017). “Scientific Recommendations for Strength and Hypertrophy Training from 150+ Studies (part 1 of 3)”. (source)
15 Best Equipped Gyms in The US and UK
A well-equipped gym is all you need to take your fitness to the next level. We can all agree that a poor training environment not only ruins careers but is also very annoying. However, one rarely comes across a poorly equipped gym in a developed country like the United States or the United Kingdom. These state-of-the-art gyms are the perfect place to set and accomplish goals. You also get to train with the best equipment you can think of. Most importantly, it is where pros go so you will have a chance to share a room with renowned bodybuilders and fitness enthusiasts. But what are the exact locations of these gyms and what type of equipment will you find there? Let us find out.
Related Article:: Bodybuilding Fashion and Funny Suits for Bodybuilders
David Lloyd Clubs (UK)
This London-based multidisciplinary gym comes first on our list because of its excellent facilities and gym equipment. David Lloyd is home to multiple swimming pools., tennis courts, and most importantly, weight rooms. It boasts of having one of the biggest spaces within the boundaries of zone 2. If you’re a bodybuilder in London and want a conducive training environment, all you need is to visit the Fulham Broadway gym within the facility. Equipped with quality modern equipment, the gym will bring out the sleeping beast in you. Additionally, the facility has good trainers who will guide you accordingly.
Visit:: www.facebook.com/davidlloydclubsuk
Life Time Fitness (US)
This modern gym is found in more than 100 locations within the United States. Life Time Fitness operates on a 24-hours basis, thus offering the flexibility every bodybuilder needs. Prices vary according to the nature of exercise and duration but members pay around $100 a month.
Additionally, the facility gives various offers such as a free 2-hour childcare visit. However, what many athletes like most about the gym are its performance-oriented training. Emphasis is put on activities such as weight loss, diet monitoring, stationary cycling, and more. Life Times Fitness is worth visiting if you’re looking for a healthy training environment in the US.
Visit it:: www.lifetime.life
Another Space (UK)
From 4-10 Tower St. London WC2H 9NP, Another Space Convent Garden is the home of flexibility. Unlike many other gyms, this facility offers a flexible payment plan that allows customers to pay as they go. However, there are also monthly payment options in case you want membership.
The facility favors bodybuilders, thanks to intense training workouts and modern equipment. Most importantly, the gym has a cycle studio that helps bodybuilders with their cycles.
Related Article:: Top 20 Score New GYM Shoes for Under $100
BXR (UK)
Officially a boxing gym, BXR can also be used by other athletes, including bodybuilders, for their various exercises. The facility was launched by heavyweight legend Anthony Joshua. As expected, the space boasts of some of the best bodybuilding and weightlifting equipment in London and the United Kingdom. Some of the equipment you will find in the gym include tractor tires, climbing ropes, treadmills, and more. Most importantly, the place is very neat and provides a healthy, conducive training environment. Once you’re done with training, you can soothe your body in the steam room and later have a meal in the lounge.
Visit it:: www.bxrlondon.com
South Carolina Barbell (US)
This facility, colloquially known as SCB, is more than just a gym. The facility is arguably the home of bodybuilding, thanks to excellent cardio and lifting equipment.
Like many other popular gyms, SCB is owned by Mark Bartley, a famous supplement supplier. That is a plus for bodybuilders who want to go the extra mile of topping up with a supplement or steroid.
Visit it:: www.carolinabarbellgym.com
The Berkeley Hotel Gym (UK)
Another famous gym in London, The Berkeley has a uniqueness of its own since it is found on a rooftop. It is one of the most equipped gyms in the country with quality modern equipment. Although the space is relatively small, the fact that it is in the heart of the capital makes it rather big.
Most importantly, The Berkeley has some of the best personal trainers in case you need some coaching. The location of the gym makes it a destination for people wanting to have a breathtaking view of London, specifically Hyde Park. Apart from fitness rooms, visitors also have access to luxurious spas and mod cons.
Visit it:: The Berkeley
24 Hour Fitness (US)
24 Hour Fitness is a chain gym found in more than 400 locations across the United States. Apart from quality modern equipment, the facility is also incredibly convenient and affordable. As the name suggests, this gym operates on a 24-hour basis, allowing you to pick your best hours. Although different locations are known for specific exercises, most of them offer Zumba, kickboxing, cycling, and weightlifting. Most importantly, the facilities provide personal trainers to help you meet your goals more easily. Once you’re done with training and your muscles are aching, you can proceed to soothe yourself in the steam room. You can also opt for massage therapy or visit saunas within the facility.
Visit it:: 24 Hour Fitness (US)
Reebok CrossFit (US)
Found in New York’s 5th avenue, Reebok CrossFit sits on a 10,000 square fit space. However, its prime location makes this gym very popular not only in New York but across the Us. If you’re looking for Olympic lifting, then this place is perfect for you since it boasts 12 lifting platforms of this nature. Additionally, the space offers various other forms of exercises, including rowing, climbing ropes, CrossFit, and more.
Equinox Bishopsgate (UK)
Equinox is a US luxury gym that is also found in the UK. This GYM is so far the third largest gym space in the entire England capital. With state-of-the-art equipment and a prime location, Equinox attracts visitors in the hundreds every month. Unlike many other gyms, Equinox has adapted an open layout plan. This gives users a chance to access a range of equipment and facilities in one place. The gym also boasts complementary facilities such as yoga studios, lounges, and massage parlors. Most importantly, those interested will get grooming products and supplement within the premises.
If you want to visit Equinox in the US, you will find it in major cities across the country. The facility offers the same services in all locations but there may be small variations.
Visit it:: Equinox Bishopsgate
Gold’s Gym (US)
By now you know that most popular gyms in the US are spread throughout the country and Gold’s Gym is no different. This luxury gym was first opened in 1965 and continues going strong. Since then, it has spread not only in the US but also in more than 30 other countries.
Gold’s Gym specializes in strength-training programs, which is just what a bodybuilder needs. You will come across professional personal trainers among other amazing services once you set foot in the gym. The facility is diversified such that one can choose to train solo, with a coach, or participate in group exercise classes.
Visit it:: GOLDGYM
Mike Boyle Strength and Conditioning (US)
The Massachusetts-based fitness center is one of the best-equipped gyms across all 50 states. Mike Boyle’s is home to some of the best strength-enhancing programs you can find on the planet. Renowned bodybuilders have made this place their home over the years. Expert and customer reviews have cited the facility as having the best trainers in the whole country. Additionally, the gym is an inspiration to many fitness enthusiasts across the globe and they dream of visiting it one day.
Visit it:: Mike Boyle Strength and Conditioning
12X3 (UK)
Another popular gym founded by boxers cum bodybuilders, 12X3 is located in St. Algate, Whitechapel, London. Darren Barker and Ryan Pickard both started the facility as a training ground for professional boxers. The gym’s equipment undergoes regular upgrading to cater to the growing needs of boxers and bodybuilders. If you looking to improve your stamina and do strength training, 12X3 is the place to go.
Visit it:: 12X3 UK
LA Fitness (US)
A fitness is a luxury gym found in the California capital. It is ranked top in the provision of highly effective strength programs. Its membership fees are also friendly for all economic classes.
LA fitness is considered one of the best big box gyms not only in California but also across the US. If you wish to join this gym, you will have to part with a $99.99 initiation fee and a monthly contract that costs $29.99. The rates are quite reasonable considering the quality of their services and equipment.
Parisi Speed School (US)
Parisi Speed School is spread across 27 states and 75 locations. As the name suggests, the facility has a program that is exclusively dedicated to improving speed. Bill Parisi founded the facility to train track athletes on speed and strength.
The gym currently offers various exercise programs that could turn around your bodybuilding career. They even have special programs designed to boost confidence among participants. That is not to mentioned that the gym is well-equipped with modern lifting equipment.
Visit it:: Parisi Speed School
Third Space City (UK)
Last on our list is this luxury gym chain whose headquarters are at St. Mark Ln, Billingsgate, London. The facility boasts 27,000 square feet of space, with a separate weights section.
Third Space also has some of the most technologically advanced equipment in London. Most importantly, the facility has a decontamination zone that clears up to 90% of air contaminants over it. That is one hell of a training environment every bodybuilder should consider visiting.
Visit it:: Third Space City (UK)
Overall
We couldn’t exhaust all luxury gyms but our list includes some of the best you can find on the planet. All the facilities highlighted have one thing in common – modernized equipment that heavily relies on technology. Their prime locations also make them popular because they not only attract the best of the best but also have access to various support services. In our next article, we shall highlight leading gyms in other parts of the world.
Blockbuster Interviews with 3 Successful Bodybuilders
It was not until half a century ago that bodybuilding came to be recognized as an international sport. However, what most people don’t know is that it was pioneered by some people who dared to venture into something new. The sport has gradually grown in popularity and is now found in virtually every corner of the globe. In this article, we are going to highlight interviews with the three most successful bodybuilders in the world of fitness. We hope you will get inspiration from their sentiments to take your fitness career to a new level.
Arnold Schwarzenegger
Sometimes considered the most successful and greatest bodybuilder of all time, the former governor of California is a household name. Arnold Schwarzenegger immigrated to the united states to look for a better life. After a few years of trying to figure out what to do with his life, the former heavyweight champion finally found a place in fitness. Arnold has been interviewed numerous times but we are going to highlight one interview conducted by David Greene of NPR. This particular interview was very objective as it highlighted many aspects of Arnold Schwarzenegger’s career and life.
Interview Highlights
We may not be able to cover every detail of the interview but we shall highlight parts that are most relevant to bodybuilding.
On What Motivated Him to Venture In Bodybuilding
Like most successful sportspeople, Arnold’s bodybuilding career started by taking a rough path. Every one has an idol and his was Reg Park. In his own words, he stated.
“I saw this magazine that had my idol on the cover, Reg Park, who became Mr. Universe three times and won, and then ended up in the Hercules movie in the 60s. And so he kind of became my idol. And so then I started cutting out pictures of these bodybuilding magazines and weightlifting magazines and put them up on the wall above my bed, kind of to remind me every day this is what I ought to look like, train every day, and one day, I will be like that. So it was a kind of motivation vehicle for me.”
From his sentiments, we can see that he started looking up to someone he considered mightier, but look who he became. His was a matter of having a goal, in form of his hero, and working hard to accomplish it.
On Handling Challenges to His Career
People are hardly noticed in the early years of their career. It is at this stage that they get to enjoy a little bit of privacy. Once their star starts shining, they will be subjected to every kind of scrutiny. It was not any different for Arnold Schwarzenegger. As his star begun growing, so did the opposition, from within and outside. Here is what he had to say about his mother.
“But my mother looked at it in a different way… I took her into the bedroom, and I said look how I decorated my bed above here, the wall. She shook her head and, you know, didn’t say much. And I was kind of concerned why she didn’t really say something or didn’t compliment me of how well I decorated the wall. The next thing I knew was she flagged down the doctor, who every Wednesday, came with his little Fiat by our house. And she asked him to come up to the house and to look at my bedroom wall. And so… he came to the bedroom, and he looked at the wall, and she said: ‘Look at this. I mean, my son has all these naked pictures of men …’ “
Despite all the opposition from his mother, he still went ahead to prove her wrong by becoming the best.
Source: Talk of the Nation, via www.npr.org
Frank Zane
Frank Zane is another successful bodybuilder who won Mr. Olympia three times. Also considered one of the greatest of all time, this moving mass can only be compared to legends of Hercules, Zeus and Poseidon. With incredible physique that djrove women crazy, Zane was some kind of demigod between 1977 and 1979. It was at this period that he won the three Mr. Olympia titles consecutively. Fran,k Zane was interviewed by FLEX and this is what he had to say about his life and career.
Interview Highlights
It is important to know that Zane’s career spanned almost 40 years, but he was most active in the 70s and early 80s.
On How He Formulated His First Training Routine
“It was all by people I’d met, things I’d read and trial and error. When I first started out, I was about 18 actually younger I was about 16 or17 when I really got serious. I worked out every other day after school, doing upper body one day, legs the next. I kept that routine for a while and it worked well for me. Then, in the mid-late 60s, when I was living in Florida, I increased the number of workouts so that I was training six days a week, but it was still upper body one day, legs the next.”
When Asked About His Preferred ab Exercises
“Usually crunches and/or Roman-chair situps for upper abs. Leg raises or hanging knee-ups for upper abs, seated twists for obliques.”
His Response to Why the Current Generation of Bodybuilders Don’t Give Much Time to ab Training
“Worked for me. I just went by the example of those who had been training at Gold’s Gym in Venice when I got there. You know, in the late 60s Zabo Koszewski was there and he had the best abs and I figured, well, I’ll try it. He would do 500 Roman-chair situps in the morning and 500 leg raises in the afternoon and so that’s what I did. I figured if you had great abs and you had everything else, you’d look even better, and it worked.”
How Diet Played a Role in his Conditioning
“My diet was always very good, but volume training in itself really conditions you. If you go heavy, you’ll grow too, but boy, volume training really works you down to your core. To this day, I still practice volume, except now I will train three days a week or so.”
Comparing His Training Today and 30 Years Ago
“On the whole, it is, with lighter weights and less volume, of course. I have to say that I rely heavily on muscle memory these days, and it is a pretty amazing thing. I don’t have to train that much anymore to stay in decent shape, which is good because my joints couldn’t handle a lot of this work now. But there comes a point in your 60s when you hit a kind of age barrier, and the gains come slower and the accumulated stress you put on your body all those years adds up. It’s a bit of a balancing act – knowing how much to train to elicit results without aggravating old injuries.”
Source: Flex Magazine 2008
3. Flex Wheeler
We couldn’t leave the Sultan of Symmetry out of our best three for obvious reasons. Flex Wheeler was interviewed by bodybuilding legend Kevin Levrone. This was a very unique interview because it was just two legends having a chat and digging into the past. There are a few points we can pick from the chat. Here is how the interview went down.
Interview Highlights
When Asked Who Was the Most dreadful Competitor He Ever Faced
On this, Wheeler did not hesitate to mention Ronnie Coleman and Dorian Yates. He also went ahead to state that he could have easily defeated Ronnie Coleman in the 1999 contest but admitted that Ronnie was a great Mr. Olympia.
Related Article:: 6 Famous Mr. Olympia of All Time
About Back-to-Back Weekly Competitions
Like most bodybuilders of his time, Flex Wheeler didn’t find it difficult to compete every week. He had to squeeze in time for training every week in anticipation of the next contest. It was a time when bodybuilding as a sport was picking momentum so there was motivation all around.
The Hardest Training Partner Flex Ever Had
A training partner plays a crucial role in shaping and influencing one’s mindset. He/she instills the spirit of competition and this goes a long way in preparing you for major contests. Flex Wheeler revealed that Chris Cormier was the hardest person he ever trained with. Being one of the strongest bodybuilders at that time, Cormier pushed Flex to his limits, thus turning him into a beast.
Source: https://www.evolutionofbodybuilding.net
Overall
As you may have noticed, the three interviews have valuable lessons any bodybuilder can use to make an extra stride in their career. We have tackled unique aspects of bodybuilding in each, from personal struggles to training routines. Arnold Schwarzenegger, Frank Zane, and Flex Wheeler all looked up to someone and worked their way up to reach that level. And in most cases, the prodigy goes ahead and becomes better than their idol. That is a hell of a motivation for any bodybuilder who wants to put their name on the world map. You can follow up on the full interviews from the sources indicated.
Build A Six-Pack With These 6 Moves
6 Exercises For A Shredded Core
A shredded midsection is what separates the men from the boys. You need to have your diet and exercise on point if you want to build solid abs. While it’s true abs are made in the kitchen, you need to train your core optimally to get the desired definition in your midriff.
Most people rely on a few exercises to build abs. Your core is divided into three parts; upper, middle and lower. You need to have exercises in your workouts which train all the three sections of your midriff.
1. Cable Crunches – 3 Sets 20 Reps
Using cables helps you maintain constant tension on your abs throughout the exercise. The problem with free weight exercises is, you have tension on your muscles on the concentric motion but have no tension on the eccentric motion.
Cable crunches focus on your upper abs. Make sure you keep your core tight throughout the movement. Exhale and squeeze your abs at the bottom of the movement to make the most of this exercise.
2. Crunches – 3 Sets 20 Reps
Crunches are the gold standard when it comes to ab training. The range of motion is the key while performing this exercise. You should be touching your knees at the top of the movement and lie flat on the floor at the bottom of the movement.
If body weight crunches are too easy for you, feel free to add resistance by using weights. Most people just go through the motions when doing crunches. You should keep your core tight and contract your abdominal muscles with every rep.
3. Hanging Leg Raises – 3 Sets 15 Reps
Hanging leg raises can be a brutal exercise if done correctly. This exercise work on your middle and lower abs. Fat on the lower belly can be the hardest to lose and this exercise can help you see results.
While performing this exercise make sure you’re not swinging your body. You need to keep your upper body stable and only have movement in the lower body. Hold your legs at the top of the movement and bring them back slowly.
4. Decline Crunches – 3 Sets 15 Reps
Decline crunches will set your lower abs on fire. While doing decline crunches, keep your hands on either side of your head. Don’t lock your fingers at the back of your head. Avoid using momentum to lift yourself up.
Maintain a mind-muscle connection with your abs. Exhale, contract and squeeze your abs at the top of the movement and pause at the top for a second. Slowly lower your body to the starting position and repeat.
5. Russian Twists – 3 Sets 15 Reps
Obliques are one of the most overlooked muscle groups while training abs. A midriff can never be deemed shredded if it doesn’t have ripped fish-gills like obliques. Russian twists are an incredibly effective exercise in developing your obliques.
Lie down on the floor with your knees bent and your feet four inches off the ground. Your quads and upper body should be forming an imaginary V-shape. Hold a weight plate in front of your chest while locking out your elbows. Rotate to your right side, exhale and squeeze your obliques, repeat for the left side.
6. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves when it comes to building a strong core. Your abs will already be smoked by the time you reach this exercise. Planks can strengthen your core which will not only help in building abs but will also make you stronger at other exercises.
While performing the planks, make sure your body is in a straight line. Your hips shouldn’t be hanging low or be forming a bridge. Keep your core tight throughout this exercise and your head and neck in line with your body.
Which is your favorite ab exercise?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Lose 10lbs Within a Month Using This Cardio Technique
The Best Cardio Technique For Losing 10lbs In A Month
Many people quit the fit lifestyle when they can’t seem to lose weight even after hitting the gym for a couple of months. There are a few reasons for their inability to lose weight of which unawareness of the right techniques is the biggest one.
In this article, we’ll be presenting a cardio technique which can be followed by beginners and pros alike to lose 10lbs of fat within a month. You can perform this technique if your gym has limited cardio equipment or even if you don’t have a gym membership.
Pre-Requisite – Diet
Before we begin, you need to have a customized diet plan in place to see the desired results. You need to be on a calorie-deficit diet plan if you’re looking to lose weight. A calorie deficit diet means that you’ll be expending more calories than you eat.
Your daily caloric intake should be made up of 40% carbs, 30% protein, and 30% fats. You’re setting yourself up for failure if you’re relying solely on cardio to lose weight and not following a customized diet plan.
If you want to lose 1lb of weight every week, you should reduce 500 calories from your existing daily calorie intake. We don’t recommend shaving off more than 1,000 calories from your diet in a single week.
Different Cardio
In this technique, you’ll be performing cardio twice a day. Don’t worry, you don’t need any fancy equipment (or any machines at all) while following this system. The two cardio sessions would consist of –
LISS – First Workout
LISS or Low-Intensity Steady State cardio is a form of cardio exercise where you maintain the same low-intensity cardio pace for a set amount of time. The LISS cardio session is to be done first thing in the morning after waking up, and on an empty stomach.
The low-intensity steady-state cardio is a form of aerobic exercise where your body uses oxygen as a form of energy to burn fat. Some examples of LISS are road biking a walk in the park or on the treadmill, swimming.
Your LISS cardio session would range between 30-45 minutes. If you’re a beginner, LISS is a great way of building up your fitness level. Adding LISS to your fitness routine can help your body metabolize fat.
HIIT – Second Workout
Your second cardio session should be HIIT (high-intensity interval training). You need to do the HIIT workout in the evening, ideally after your weight training workout. In a HIIT workout, you focus on quick bursts of high-intensity cardio followed by a rest period.
An example of a HIIT workout is – sprinting all-out for 30 seconds, followed by a short period of rest or walking before sprinting again. This cycle of work-rest periods is repeated for 10-15 minutes.
HIIT is an anaerobic exercise and uses the stored ATP and glucose in your body as fuel to burn fat. Performing the HIIT after the LISS workout will help you in burning the metabolized fat.
Each of the cardio techniques has its benefits. Using both of them in your training program will help you get the best results.
Header image courtesy of Envato Elements
How often do you do cardio?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.