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Talking Huge With Craig Golias | EP 20: Fake Deaths & What Truly Defines Natural Bodybuilding?
Craig Golias discusses the misreported death of Victor Richards and his belief that SARMs users should still be considered natural athletes.
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 reacts to the death… and then not death of legendary bodybuilder Victor Richards and also discusses where the line is drawn regarding substances in natural bodybuilding.
The past week we took a break from Talking Huge due to Craig Golias coming down with an illness (he’s okay). So we’re picking up a week later to catch up on all of the latest topics from the past two weeks. The two biggest headlines included the misreporting of Victor Richards’ death. A legendary bodybuilder who seemed to have passed away was reported by most news outlets. 24 hours later, those statements were retracted after confirmation from a family member that he was alive and well.
Craig Golias also takes a look at the Natural Olympia 2021 that happened just last weekend on November 13th. This sparks a discussion as to what truly defines a natural bodybuilder. Is it simply illegal substances? Or do other legal supplements count as “enhancing?” Not surprisingly, Craig has a rather unfiltered take. Let’s jump into it in a new episode of Talking Huge.
One Less Death In The Sport Of Bodybuilding
Two weeks ago, it was announced (including by Generation Iron) that Victor Richards had passed away. This was devastating news coming off the heels of Shawn Rhoden’s death as well as George Peterson’s passing. Ultimately, and happily, it turns out that Richards was not dead at all. Perhaps due to trigger happy reporting during a very tumultuous time for health in bodybuilding – a rumor seemingly was confirmed by many industry insiders. In the end, a family member directly confirmed with Generation Iron that the information was false – and that Richards was alive and well.
Craig Golias finds the entire idea of this false death absurd. He doesn’t understand how in any circumstance a person could accidentally think someone is dead. Who made the original statement that caught wind across news outlets? Why did so many close to Richards seem to confirm his death? Was it a prank? Some sort of rival trick to cause harm to Richards and his family? Or perhaps just a complete accident accelerated by the speed of the internet? In any such case, Craig found the entire situation absurd.
What Makes A Natural Bodybuilder?
Craig Golias also touches base with us about the recent Natural Olympia 2021. Craig doesn’t watch natural bodybuilding – so finds that entire subsection of the sport bizarre and confusing. Namely, what truly makes someone natural? What if someone used to be unnatural and then becomes natural? Do they have a pass? Do they still reap benefits from their past use?
Vlad Yudin also mentions that some people consider some supplements “unnatural” such as creatine. Craig Golias finds that idea laughable. In fact, he believes that even SARMs should be considered natural. While the legal reality behind SARMs is a bit murky – Craig thinks that SARMs are as natural as trees sprouting from the ground. He thinks the entire idea behind limiting what is natural and unnatural to be a bit of a joke.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Theer were far more topics than could be covered in this article – including his regiment when ti comes to keeping track of macros and Craig’s favorite Thanksgiving food. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Registration Is Now Open For The 2022 Mr. America
Bodybuilders can now sign up for the 2022 Mr. America competition.
This past October not only held the Mr. Olympia, but the Mr. America 2021. A historic event that dates back further than both the Olympia and Mr. Universe, Mr. America has been in a sort of revival since 2020’s comeback. The event has drawn attention due to it’s dedication to all-natural competition and being picked up to broadcast by CBS Sports Network. You can also catch Generation Iron’s full coverage and results of the event right here. Now the competition is making an open call to all bodybuilders across all divisions of the sport – the Mr. America 2022 registration window is now open.
The Mr. America competition is leading the charge to make pro bodybuilding a mainstream sport broadcast on national television. Ever since the historic event’s return in 2020, a major step was taken to help ensure that future. The CBS Sports Network has been broadcasting the event since 2020. With the event not holding competition in any single specific league – any competitive bodybuilder can register to be a part of this growing televised event. Information on registration for the 2022 Mr. America can be found at the official website here.
Recapping The Mr. America 2021
Generation Iron provided full reporting on the results from the Mr. America 2021 and was also on the ground for the full play-by-play experience. 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.
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.
The Future Of Mr. America
While there has not been much confirmation on the exact details for the Mr. America 2022, the official registration announcement promotes the return of CBS Sports providing a video broadcast of next year’s event. If you are a pro bodybuilder looking to get seen not only on the competition stage – but on the national stage – you can register for the event at their official website right here.
Generation Iron will also be releasing video interviews this month with the champions from the Mr. America 2021. So be sure to stick around and check out our GI Exclusives page for more updates on the Mr. America!
Water Intake Calculator: Calculate Your Recommended H20 Intake
Hydration is huge and knowing how much water to drink can be a game changer inside and out of the gym.
We all know we need to drink to water. We hear it all the time and often times we just brush it off as something we know. But in reality, are we drinking enough despite this? For us bodybuilders and athletes, we always have a water bottle on us, but even then, the question of if we are drinking enough remains number one. The right amount of water intake can affect not only your workouts but also daily life and cannot and should not be ignored.
Let’s take a look at hydration and see why this matters so much. We always hear about it, but knowing the benefits and exactly what this can do for you can greatly affect your gains and give you the best chance at fully optimizing your performance.
Why Hydration Matters
For those of bodybuilders and other strength athletes who regularly partake in grueling workouts, we know how thirsty we get. Hydration matters and for good reason. Let’s take a look at some of the benefits of drinking plenty of water and why hydration ultimately matters.
Physical Performance: The right amount of hydration can reduce fatigue, enhance endurance, keep your muscles functioning properly, and even lower your heart rate, all contributing to improved physical performance for the best results (1).
Cognitive Function: Drinking enough water allows you to focus and have a clearer mind. When it comes to preventing headaches, enough water can prevent this from happening thus keeping you mentally sharp and free of pain (2).
Weight Loss: By always staying hydrated, you actually feel more full, thus decreasing your desire to snack and putting on unwanted weight. Drinking before meals is a great way to control your portions so you only eat what you need to.
Immune System: Water can flush out those nasty toxins and bacteria to support your immune system so you stay as healthy as possible without the fear of falling ill. A stronger immune system means less time out of the gym and more time seeing gains (3).
How To Tell If You Are Dehydrated
The feeling of dehydration is terrible. Plain and simple. We’ve all felt it before, that sluggish, drained feeling that most often ends with a terrible headache. Why put yourself through that? Common side effects of dehydration include things like thirst, dry skin, feeling dizzy or low on energy, and darker yellow urine (4). It’s clear that dehydration can negatively affect your workouts, so why even put yourself in that position? Working on optimizing hydration is exactly what you need in order to fully succeed both inside and out of the gym and stay as hydrated as possible.
Best Ways To Stay Hydrated
With our busy schedules, it can be tough to stay hydrated. You’re always running around, bouncing from place to place, running errands, or just consumed in work. By the time your workout comes along, you realize you’ve had maybe three sips of water. Not good enough. Always having a water bottle with you is an easy way to just take a drink here and there. Soon enough, the bottle is gone, you refill, and you’re off to the races again. For those who love caffeine, maybe try and limit the caffeinated beverages or find a good balance of water to caffeine. If you feel that drinking flat water doesn’t cut it, try flavored sparkling water or check out some awesome supplements to stay hydrated while having a great taste.
Water & Electrolytes
The relationship between water and electrolytes is important to know. We’ve all seen those bottles that have electrolytes mixed into the water. There’s a reason for that. Electrolytes are essential minerals in your body that provide benefits for a host of bodily functions. Things like muscle contractions and balancing pH levels are just a couple of examples. But of course, they also help us stay as hydrated as possible. Why electrolytes are so important is that they help distribute water throughout the body, making sure your muscles and other body parts have enough water to function properly, and of course, stay clear of dehydration (5).
Daily Hydration Chart
It should be said that depending on your exercise and activity level, you should drink more water than if you do not workout. Using things like how you feel and urine color are easy ways to gauge whether or not you are getting to a hydrated or dehydrated state.
Let’s take a look at an average daily H20 intake requirement chart from Harvard T.H. Chan School of Public Health so you get a better sense of what we mean (6).
Age (years)
Amount in Ounces
Amount in Cups
1-3
32
4
4-8
40
5
9-13
56-64
7-8
14-18
64-88
8-11
Men, 19 and older
104
13
Women, 19 and older
72
9
Pregnant Women
80
10
Breastfeeding Women
104
13
Best Supplement To Maximize Hydration
With so many supplements on the market, it can be challenging to decide which one will maximize your gains the most. While it may be obvious to drink water and stay hydrated, the right supplement can optimize hydration so you never suffer from negative side effects. A product loaded with BCAAs and electrolytes is a sure fire way to ensure dehydration never occurs.
Enhanced Labs EAA+
Enhanced EAA+ is a great supplement to aid in your desired muscle growth and workout needs. A serious strength building formula is designed with essential amino acids, nootropics, trace electrolytes, and minerals for a complete mass gainer.
EAA+ pairs branch chain amino acids (BCAAs) with essential amino acids (EAAs), nootropics, trace electrolytes and minerals to make it a complete mass gainer, strength builder, and ultimate hydration option. With high quality ingredients in an advanced formula, you get a seriously effective supplement able to help tackle any and all of your needs. With 10g of clinically dosed essential amino acids, great blends will maximize muscle growth and hydration with just 2-3 servings per day.
Wrap Up
Hydration is absolutely key in terms of working out and with our daily life. Staying hydrated and taking in the right amount of water will greatly affect all your gains and give you the best in terms of seeing that growth you want most. This daily intake graph will hopefully help as a starting point and always remember to keep a water bottle with you so you never have an excuse.
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
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Grandjean, A.; et al. (2007). “Dehydration and cognitive performance”. (source)
UCI Susan Samueli Integrative Health Institute (2020). “Hydration for Immune System”. (source)
Shaheen, N.; et al. (2018). “Public knowledge of dehydration and fluid intake practices: variation by participants’ characteristics”. (source)
James, L.; et al. (2015). “Effect of Electrolyte Addition to Rehydration Drinks Consumed After Severe Fluid and Energy Restriction”. (source)
Harvard T.H. Chan School of Public Health. “Water”. (source)
How The Dumbbell Hip Thrust Promotes Strength & Power
A quick exercise to set-up, the dumbbell hip thrust is one to really increase your power output immensely.
We all know about the traditional hip thrust, but the dumbbell hip thrust may be an alternative often overlooked. While the main difference may be the use of a barbell as opposed to dumbbells, it is important to remember that dumbbells are more versatile and can greatly influence your gains as a result. The dumbbel hip thrust is one to put into your routine, or toss on the end as a good finisher, but either way, you get great benefits out of this exercise to promote strength and power output.
Let’s take a look at the dumbbell hip thrust and see what this exercise can do for all your gains. From what it is, to muscles worked, the many benefits associated with it, and how to properly perform it, you will be well on your way to putting an awesome exercise into your routine so you see the best gains possible.
What Is The Dumbbell Hip Thrust?
The dumbbell hip thrust is a nice variation of the barbell hip thrust exercise using dumbbells for easier set-up and slightly less strain on your hips. Using dumbbells can greatly benefit you in a number of ways since these are versatile and worthwhile pieces of equipment. This exercise will work to strengthen your lower half to reduce injury and increase power for those sport specific and more functional movements as you look to optimize training and performance as best you can.
Muscles Worked
When it comes to the dumbbell hip thrust, this exercise primarily works your hamstrings, glutes, and adductors. While your hamstrings and adductors tend to get great work done, it is your glutes that really feel a burn. Your gluteus maximus, gluteus medius, and gluteus minimus all will get work done as you look to build strength and provide for that more grounded and balanced feel (1). Working those muscles around your hips will offer the best in terms of stability since these tend to be a bit more vulnerable just given the amount of abuse they withstand from your workouts.
Benefits Of The Dumbbell Hip Thrust
The dumbbell hip thrust exercise is one to really challenge you so you see that growth and stability you want most. While this exercise can be challenging, depending on how much weight you put on, it is simple to learn and does have good benefits for your overall training and performance, as well as physical health.
Benefits of the dumbbell hip thrust include:
Increase strength and size: By focusing on these muscles, you increase strength and size to enhance sport specific and more functional movements (2), while aiding in a bigger physique.
Decrease risk of injury: Proper form can reduce spine compression to protect against back injury, while also strengthening some often times more weaker muscles.
Promote power output: With the movement and the muscles worked, you give yourself a great chance at increasing your power output for those sport specific movements (3).
Increase awareness and helps with form: By using a bit lighter weight than a barbell, this exercise can work to raise awareness and promote better overall form.
Good variation: This exercise is a nice variation using dumbbells which are versatile and can be worthwhile for gains.
How To Perform It
Here are the steps for performing the dumbbell hip thrust:
Set yourself up on a bench so there is some elevation. Your shoulder blades should be just above the edge of the bench.
Place the dumbbell on your hips and hold them tight so they don’t collapse into you. Tighten your core and keep your body as stable as possible.
When ready, drive through your feet, pushing your hips upwards.
Give a good squeeze at the top and slowly return to the starting position.
Repeat for your desired number of reps.
Featured Dumbbell To Boost Growth
When it comes to working out and giving ourselves the best chance at growth, having a fully stocked shelf full of essential supplements can greatly influence our gains. We know of the real staple supplements like pre-workouts, protein powders, and BCAAs, all of which can either offer energy boosts, increase focus, provide muscle pumps, or aid in that vital growth and recovery so our hard work in the gym sticks. But knowing what kind of equipment to use will allow for the best gains in the gym possible so these supplements work to maximize all of those great benefits. While things like kettlebells and barbells are great products, a complete home gym, squat racks, and treadmills are just some pieces of equipment you can use to see great gains. For the dumbbell hip thrust, the right dumbbell will allow for comfort and support while also being durable and versatile for all your needs.
papababe Dumbbells
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
Price: Range from $39.99-$329.99
Check out our list of the Best Dumbbells for more great lifting products!
Wrap Up
The dumbbell hip thrust is a great exercise to perform to increase strength and size while also promoting a host of other benefits. Using dumbbells allows for versatility and these are great durable pieces of equipment to help you increase strength and power, especially with this exercise. A simple to learn movement, this can fit nicely into any routine so you see those gains you want most. Try the dumbbell hip thrust today and see what this can do for your strength and power output.
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
Neto, W.; Soares, E.; Vieira, T.; Aguiar, R.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Neto, W.; Vieira, T.; Gama, E. (2019). “Barbell Hip Thrust, Muscular Activation and Performance: A Systematic Review”. (source)
Lin, K.; Wu, C.; Huang, Y.; Cai, Z. (2017). “Effects of Hip Thrust Training on the Strength and Power Performance in Collegiate Baseball Players”. (source)
Olympia Promoter Reacts to Alena Kosinova’s Passing, Suggests Judging Changes
Jake Wood is concerned about the modern judging in bodybuilding.
When people think about the most dangerous sports in the world, many fail to consider bodybuilding among them. A great deal would consider football, boxing, and mixed martial arts as some of the most dangerous. That said, bodybuilding can be severely dangerous as we unfortunately saw just last week.
Women’s Bodybuilder Alena Kosinova recently lost her life this past weekend. Just ahead of the Europa Pro the talented Kosinova would unfortunately lose her life while prepping for the show. Because of the criteria in bodybuilding, conditioning is a major part of being able to secure victory.
In the modern era, being insanely shredded has become a necessity. But it’s a necessity that has cost the lives of a number of athletes in the sport. After the passing of Alena Kosinova it appears that the owner and promoter of Olympia Jake Wood is showing concern for the athletes. In particular, it appears that Wood is questioning the judging criteria if shows.
A recent post to social media shows a message that Jake Wood apparently wrote in regards to the bodybuilding judging criteria.
I am deeply shaken by the loss of Alena. I am not one for empty words. Instead of making posts I’m making changes. I had a productive meeting with Jim and Tyler Manion this morning and we’re all sickened by this turn of events. We agreed that conditioning is over emphasized in the judging criteria and something must be done. I will push for change in all divisions.
Coaches and athletes play their part too. I will not say anymore here as it may be counter productive. Criticize me and my organizations you may, I don’t care. What I do care about is greater athlete safety.
With that said, I will admit that we’ve been slow to post a memorial. I am just dumbfounded by the meaning of this and am determined to prevent it in the future. I had utmost respect for Alena Hatvani. I want her passing to have meaning that lasts.
This was not posted on any of Jake Wood’s official social media accounts. That said it would appear that Wood is legitimately concerned with about the athletes.
What do you think about the judging criteria in modern bodybuilding?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
These Are The 8 Best Exercises For Back and Neck Pain
Neck and back pain can derail the workout program of even the most disciplined athlete. Pain in these areas is rarely a direct result of lifting, but rather from spending too much time behind a desk and steering wheel.
Sitting causes our hips and hamstrings to tighten, producing muscle imbalances that manifest themselves in neck and back pain. Pain in those areas also is a byproduct of car accidents, which have become more prevalent in the last decade because of smartphone use and increased distracted driving. One 2017 study found that the rate of back and neck pain grew each year from 2004 to 2011, a trend that likely has continued.
That’s why it’s important, regardless of one’s history with neck and back pain, to undergo daily movements that counteract hours of daily sitting. Think of such a routine as prehabilitationor “pre-hab,” movements to avoid the injuries that might require rehab.
Here’s are eight moves that can keep you from enduring neck and back pain and missing workouts.
Cat/Cow
What it does: This two-part yoga movement improves flexibility to the lumbar and cervical spine (neck and back).
How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into the cow position. Lift your chin and chest and gaze forward. For the cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.
How many? 2 sets of 10 of each move.
Glute Squeeze
What it does: It activates the glutes.
How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release. Do a set of 10 on each side.
How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout.
Pelvic Tilt
What it does: This opens the hips and pelvis, which become locked down from too much sitting, contributing to back and neck pain.
How to do it: From a standing position with hands on hips and knees slightly bent, move your hips back and forth, tilting the pelvis. You should feel a stretch in the lower back. Be sure to move from the hips; don’t thrust from the crotch. This also can be done with hands on the small of the back for more of a stretch.
How many? 2 sets of 10.
Child’s Pose
What it does: The familiar yoga resting pose is effective for stretching out the shoulders, which hunch over from too much sitting and contribute to neck pain.
How to do it: From a kneeling position, touch your big toes together and sit on your heels. Separate your knees about hip–width apart and lay your torso down between your thighs. Place your hands on the floor along your torso, palms up, and release the fronts of your shoulders toward the floor. You should feel the weight of the front of the shoulders pulling the shoulder blades wide across your back.
How many? Hold the pose for 30 seconds, pause for 10, and hold for another 30 seconds. Repeat.
Rib Opener
What it does: This move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Back Extension
What it does: It works the lower back, hamstrings, and glutes
How to do it: Life facedown and stretch your arms out alongside your ears. Squeeze your glutes and use your core to lift your shoulders, chest, and feet. Squeeze your shoulder blades together and pause at the top for two seconds. Repeat for a set of 10.
How many? Two sets of 10
Plank Superman
What it does: This builds core strength and stability while realigning the body from too much sitting.
How to do it: Start in plank pose with hands underneath the shoulders and head in line with your spine. Raise your right hand and left foot, maintaining a flat back. Hold for 5 seconds. Lower and switch sides.
How many? 2 sets of 10 reps on each side.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
Can “Prehab” Make You A Safer Athlete?
Although fitness trends come and go, there’s one new school of thought that’s taking the workout world by storm: prehabilitation.
Prehab is — you probably guessed it — a recent invention in the field of sports medicine that is devised to prevent rather than treat common sports-related injuries. The thinking is that, since most gym injuries come down to the same common problems, they can be avoided by doing the rehab exercises you would be doing for those problems before you injure yourself rather than after.
By anticipating areas of stress on the body and the potential risks associated with certain exercises, you can effectively strength-train your body in a specific way to avoid getting those injuries in the first place. But how exactly does prehab work, and what exactly is it designed to treat? Let’s break down the basics of prehab below.
Facing the “repetitive use” problem of working out
Every person’s body is specifically to used to the way that they work out. Bodybuilders, runners, cross-country skiers, ballerinas, etc. — all these people are going to have dramatically different bodies and ways of staying in shape because all of these sports have different demands.
Prehabilitation recognizes that your body is used to whatever you regularly put it through, and it seeks to cover those gaps by training you outside of your comfort zone. For example, if you’re a bodybuilder who lifts weights regularly, squats, does barbell presses, all the standards, your muscles are used to that pattern. They become tight when they’re asked to move in a different way.
So, a prehab routine for a bodybuilder would involve other parts of the body that aren’t used as much, so they aren’t weaker in comparison, and therefore less prone to injury. The most common injury among bodybuilders by far is back strains or tears, so a prehab routine would likely involve stretching and exercising your back before you work out every single time, so that it gets just as strong as your arms, legs, and chest.
Prehab can decrease recovery time if you’re already injured
Prehab is also useful for those who have repeatedly sustained the same injury, which is fairly common. If you’re about to have surgery to replace a joint, fix a herniated disc, or any other common problem, starting prehab exercises before surgery even occurs can speed recovery time and also prevent further injury to the affected area. Doing prehab for about a month or two before a major surgery can dramatically reduce recovery time. Obviously, which exercises you should be doing are specific to which injury you’ve sustained, so do your research about managing this safely.
How is prehab different from warming up before a workout?
Michael Lau, Craig Lindell, and Arash Maghsoodi, all licensed physical therapists, spoke to GQ about the difference between prehab and a basic warm-up: “Yes, the concept includes the stretching you do at the gym. But also, if you sit in a desk chair all day, do you pay attention to how you sit, especially as morning turns to evening? …Treat your body as an interconnected system and use the feedback it sends to figure out how to react.” Prehab is about having the awareness inside and outside of the gym that everything you do with your body is training it for what happens next.
Rapper Action Bronson Does Deadlifts With Strongman Martins Licis
Action Bronson and Martins Licis join forces for a truly epic and savage training session.
Sometimes worlds collide to produce a truly spectacular mixture. That is what we’re seeing with the collaboration between rapper Action Bronson and 2019 World’s Strongest Man Martins Licis.
Action Bronson, once known purely for his hip hop stylings, love of marijuana, and insatiable appetite has added fitness into his repertoire. After losing 130lbs the rapper shows no signs of slowing down as he continues his fitness journey, pushing the envelope at every turn.
Ever since deciding to embark on his fitness journey, Action Bronson has transformed himself. No longer an out of shape connoisseur of all things decadent, the rapper has completely embraced hard training with gusto. While he may still indulge in some incredible foods from time to time, Action Bronson has shown a true dedication to improving his health and wellness.
Major Transformation
MONDAY MASSACRE OF THE EGO. 3 ROUNDS TO END IT OFF. 70lb 45lb 40lb 35lb BREAK THE FLOOR.
It’s clear that the rapper is on a mission, one that continues to transform him both physically and mentally.
Action Bronson has lost upwards of 130lbs since starting his weight loss journey. He has pushed himself to heights he never could have imagined before. The rapper explained to Joe Rogan how his change in mindset led him to who he’s become today. It was clearly no easy road.
As he continues to push himself one day at a time, Action Bronson has been challenging himself to train with some of the best athletes in the world. One of those top tier athletes is 2019 World’s Strongest Man Martins Licis.
One of the strongest humans on earth, Martins Licis knows a thing or two about strength training. Recently the strongman collaborated with Action Bronson for an intense training session.
The rapper would end up doing back training as well as deadlifts with Licis.
EPIC training day with @bambambaklava@bigscboy and @orlandogb72 (YouTube video coming soon)! Y’all are monsters! (Note, I had a sick and strategic angle in this pic, Big Boy is way wider than me ?) — First video: 150lb (68kg) bentover dumbbell rows for 30 repetitions ? Second video: 5sec eccentric (no floor sound) 495lb (225kg) deadlifts for a smooth easy 10. Feeling good!
For the full training video click here.
It’s truly inspiration to see how far Action Bronson has gone to transform his physique. There’s no telling how far he could go on this fitness journey.
What do you think of the continued transformation of Action Bronson?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
5 Things Every Bodybuilder Wish They Knew Before They Started Lifting
If I knew then what I know now…
Remember back in the day? The first time you stepped into a gym, heard about protein powder, and started counting calories? Like all things, you probably made a lot of mistakes. There are many things you think you know in theory that you can’t really understand until practice. Bodybuilding, being a hands on sport, is naturally something you have to experience.
No matter what rep range we tell you produces the biggest muscles, you have to practice this on your own body to see what works for you. However, being humans we are more alike than different. And as bodybuilders there are many experiences that we will share. So if you’ll give us a chance to plead our case, we’d like to give you 5 things we wish we knew before we started lifting.
1. You can never out train a bad diet
Many have tried, and many have failed. You can’t out train a bad diet. The problem with a bad diet is that after you’ve broken down your body in the gym, nutrition is what your body uses to build it back up, get it? So by simple logic, you’re fighting a losing battle. Balance diet and training or you’ll be doomed with the results.
2. You won’t lose muscle by taking a day off
We know your arms look slightly smaller at home than when you were pumping at the gym, but there’s no need to drop down and give me twenty. The body is a living thing and is always going through changes. After you break the body down (i.e. going HAM!) the body needs time to build back up, and that happens during a REST period. That’s right, rest! As counterintuitive as it may seem, when you stop working is when you actually grow. Funny that.
3. You don’t always have to train to failure
This goes hand in hand with lesson #2. Just as you don’t have to train everyday, you don’t always have to go to failure every time you train. It’s okay to do a set range and still have a couple more left in the tank. It’s also okay to go to the gym and not leave exhausted. Sometimes just priming your body is enough, remember there is a point of diminishing returns. Literally.
4. Train in all Rep ranges
This one is a funny one in regards to my personal experience. I remember when I first hit the gym with my best friend and we were absolutely clueless. My friend always wanted cuts and a six pack and I always wanted strength. So he would do multiple sets of 20 lb barbell curls and I would go balls to the wall and pretty much stop when I was in a quivering mess. What we eventually learned was that both were beneficial. You don’t have to enter a life long relationship with either training but instead could take the option of switching it up. Go ahead, experiment!
5. Understand that bodybuilding takes time.
Instant gratification. The gift and the curse of modern times. Unfortunately for us, unlike technology our bodies take time to learn and to grow. This means that even though you’re hitting the gym 5x a week and taking all the supps you can carry home from GNC, it’s still going to take time to gain size and strength. There’s a reason builders look better over time. Muscle maturity and knowing your body take time, be patient, be dedicated, and watch your body grow!
There you have it, 5 things we wish we knew before we started bodybuilding. Do you agree with our list?
Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
George Farah’s Honest Opinion On Phil Heath’s Olympia 2020 Comeback
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George Farah: “They put Phil Heath exactly where he belonged.”
Not too long ago, Phil Heath was the dominant champion with seven Mr. Olympia titles under his belt. He seemed unstoppable and many believed he would match, if not surpass, the 8x Olympia record set by both Ronnie Coleman and Lee Haney. In the end, this didn’t happen. Heath was dethroned in 2018 by Shaun Rhoden. He then took a year off. Many thought he may never return.
But with a sudden burst of excitement, Phil Heath announced he would make his comeback just one year later in 2020. He seemed more confident than ever and was laser focused on matching Ronnie Coleman’s and Lee Haney’s eight title wins. The drama was set. It seemed to be the ultimate comeback story. Except it wasn’t. Instead, Phil Heath seemed plagued by the same problems he held in 2018. He ultimately placed third at the Olympia 2020. In our latest GI Exclusive interview, we turn to legendary trainer George Farah for his honest opinion on Phil Heath’s comeback physique.
George Farah has been behind some of the most legendary pro bodybuilders in history. His name is known for a reason. He is noted as one of the most legendary bodybuilding coaches in the history of the sport. A bodybuilding coach that had the magic touch. That’s why we asked him for his honest analysis of Phil Heath’s physique during the 2020 Mr. Olympia. Was he better than his 2018 performance and simply outmatched by young blood? Or was he missing the mark in terms of expectations?
George Farah felt a little disappointed by the physique we ultimately saw on Phil Heath. this was largely due to the perceived rejuvenated energy of Phil Heath leading into the show. He seemed rested after a year off and ready to bring a physique more matched to his prime years. Perhaps it was just the narrative that drummed up excitement – but Farah truly believed we would see Phil Heath back in pitch perfect form.
George Farah didn’t see that on stage. Instead, he believes that Phil Heath still had the same problems he suffered from in 2018. Not only that, but his stomach, in Farah’s opinion, looked worse than ever before.
“It’s a little disappointing. Honestly, I can say I’m a little disappointed because… the way he talked I was like, ‘Oh my god this is going to be his show.’ He really made us all believe he is right on the money. And Phil never said anything like that and he didn’t deliver, you know? But then as soon as he came out I was like, ‘Oh my god his stomach is worse.’ He didn’t even not fix it. It looked worse.”
Farah made a point to mention that Heath is still one of the greatest of modern bodybuilding. In fact, his physique was still impressive compared to most on stage. That’s why ultimately, George Farah 100% agrees with the final score given to Heath.
“And I love Phil as a person. I’m just saying as a bodybuilder, they placed him exactly where he belonged. That’s why I feel… because he deserves some respect. Because he still ahs one of the best double biceps, glutes were in, striated hamstring, everything. But that stomach man. It just took a lot off his brilliance.”
It’s commonly known at this point that Phil Heath was dealing with a few surgeries over the years that was affecting his ability to bring in his stomach. Some fans even noticed a difference in the symmetry of his abs due to the surgery. Unfortunately, it seemed as if Phil’s prime was behind him. That is, unless he can bring out something shocking the next time he competes – if he decided to return again.
You can watch George Farah’s full comments on Phil Heath’s Olympia 2020 physique in our latest GI Exclusive interview segment above.