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8 Factors That Can Kill Your Gains Faster Than Masturbation
It’s a calm and uneventful Saturday evening, and you have got an hour to spare before you head out to the gym for a leg session. Just as you grab the bottle of lotion, open the incognito chrome window, and type in the magic words, the warnings from your friendly neighborhood gym bro hits you in the face like a brick wall. It is at this moment you know you screwed up.
Countless blogs and YouTube videos have repeatedly cautioned you against the ill effects of masturbation on your gains, and yet you find yourself in the same compromising position for the second time this week.
Before you put the tissues away, you need to stop and analyze if there are other things you are doing that are negatively affecting your gains more than watching a few manly videos.
Getting Masturbation All Wrong
Most people confuse ejaculation and testosterone. They think fapping before a training session can rid your body of the male hormone required for building muscle. Contrary to popular belief, ejaculation does not affect your T-levels.
Effects of Masturbation On Your Body
Releases Endorphins
Engaging in sexual activities can increase endorphin levels in your body. Endorphins are also known as happiness hormones as they diminish the perception of pain and act as sedatives. They are produced in the brain, spinal cord, and many other parts of the body.
The next time a bro asks you not to fap before a workout, ask him why he does not want you to feel happy and have some endorphins rushing through your body.
Increases Testosterone Levels In Men
We know what you are thinking. This is the exact opposite of what you have been fed for years. Studies have shown that T levels naturally rise during masturbation and sex, then fall back to regular levels after orgasm.
To top this off, here are a few proven benefits of masturbation:
relieves stress
reduces sexual tension
helps you get more satisfying sleep
improves your mood
helps you relax or reduce anxiety
helps you learn more about your sexual desires
improves your sex life
alleviates cramps
So, Should You Masturbate Or Have Sex Before A Workout?
If it makes you feel good – sure. Go ahead, knock yourself out.
Your mood and energy levels play a vital role in your performance in the gym. It does not matter if you have been celibate for a decade, if you are tired or not zoned in for your workouts, you will not have a fruitful training session.
Now that we have established that masturbation or sex before a workout does not negatively impact your training or kill your gains, let us talk about the issues that take a toll on your muscles.
Factors That Kill Your Gains Faster Than Masturbation
1. A Poor Diet
Your diet needs to be based on your daily macro and micronutrient goals. Your meals should consist of lean proteins, unprocessed food, and vegetables.
Consuming simple carbs before your workout will give you enough energy to get through your training session. Carbs are also used by the body for the repair and restoration of muscle tissue. Water is one of the most overlooked aspects of a diet. You need to be drinking at least a gallon of water every day to avoid dehydration.
2. Stress
Cortisol running through your veins throughout the day can be fatal for your gains. Cortisol can reduce protein synthesis and tissue growth through the reduction of growth hormones. The inhibition of these processes can prove detrimental to the muscle recovery process after an intense workout.
On the flip side, exercise is a great stress reliever. So, no matter how stressed or busy you are, you should never miss a training session. You might walk into a workout feeling burdened and stiff, but you will walk out relaxed and relieved.
3. Lack of Discipline
Building muscle mass and keeping it is no easy task. Skipping a planned training session might not feel like a big deal right now, but it will surely set you back on your timeline.
Discipline is not limited to hitting the gym every day. You have to train, eat your meals, sleep at the same time every single day. Following the fitness lifestyle needs military-grade discipline.
4. No Recovery Plan
Most people have a training and diet program in place, but they are clueless when interviewed about their recovery plan. Gulping down a protein shake and sleeping for a few hours every night is not enough if your goal is to build muscle mass.
If you want to perform at your peak level, you should be seeing a chiropractor once every month and be going for deep tissue work. Active recovery is better than a passive recovery program.
5. Poor Sleep
A lack of sleep can disrupt the body’s response to insulin, disturb fat-burning mechanisms, and can even impair your decision-making process.
Poor sleep can cause overstimulation of the brain’s reward center, which can further lead to the adoption of other bad habits like overeating, alcohol consumption, and smoking.
6. Deteriorating Mental Health
If you are not motivated enough, you will never be able to give your 100% in the gym. Other serious mental issues like depression should be dealt with utmost urgency. Depression can create physiological problems by causing constant fatigue, soreness, muscle pain, insomnia, and decreasing appetite.
Bodybuilding is as much a psychological game as it is physical. You will never see results until your mental and physical health is in top shape.
7. Not Factoring In Genetics
Genetics plays a crucial role in bodybuilding. More so than most of us would like. If you are not training according to your body type and genomes, you are leaving gains on the table.
Taking a lifestyle genetic test can save you a lot of time and effort as it can help determine what type of training and nutrition would work the best for you.
8. Broscience – Deadlier Than Masturbation
Nothing kills progress faster than unsolicited broscience. As a rule of thumb, never take fitness advice from someone smaller and less experienced than you. If something seems to be working for you, don’t stop doing it because a gym bro says so. If you need help, find a professional with a proven track record.
Have do you keep your stress levels in check?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Bob Cicherillo Full Interview | Freakiest Bodybuilders, Press Conference Memories, & More
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Watch the full uncut GI Exclusive interview with Bob Cicherillo.
Bob Cicherillo is a former pro bodybuilder who is best known as “The Voice Of Bodybuilding.” He’s been an announcer for many big pro bodybuilding shows, including the Mr. Olympia. He’s also one of the hosts for the Olympia press conference. In general, he has been passionately involved both behind and on stage for the past few decades.
That’s why last year we connected with Bob Cicherillo over a video call to talk about his career, stories from hosting the Mr. Olympia press conference, and his thoughts on the current state of bodybuilding.
Over the past year we’ve released multiple GI Exclusive segments from our interview with Bob Cicherillo. This uncut full length interview includes topics such as the freakiest bodybuilder he has ever seen, the future of Mr. Olympia under new ownership, and his critique on the current state of physiques in bodybuilding.
Listen To Our Bob Cicherillo Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Bob Cicherillo interview here:
Bob Cicherillo Answers: Who Was The Freakiest Bodybuilder He Had Ever Seen In Person?
Bob Cicherillo has been in bodybuilding for multiple decades. First as a competitor and then as an announcer after his retirement from competing in the sport. He’s been involved first hand throughout many of the biggest moments in bodybuilding history. That’s why we asked him who his pick was for the freakiest bodybuilder he had ever seen in person.
For many younger fans of the sport, they will only be able to see video footage or pictures of past legends in the sport. The difference between a video/photo and seeing a competitor on stage in person can be vast. It’s like seeing a famous painting in an art book and then finally getting to see it in person at a museum. It changes everything about your perspective of that greatness.
So when Bob Cicherillo picks Ronnie Coleman, it may at first seem like the obvious answer. We’ve heard it all before. Ronnie is considered widely to be the freakiest and best bodybuilder to ever compete. But when you hear Bob Cicherillo explain what it was like to be there in person – it reminds us of just how big of a deal it really was at the time.
One of the most interesting details Cicherillo reveals is about his experience seeing Ronnie Coleman in 2003. This is considered by many to be one of Ronnie’s best years competing. Cicherillo describes the moment he first saw Ronnie step on stage. He simply laughed. It wasn’t a laugh of mockery. Far from it. It was laughter because he was dumbfounded. He was shocked into a hysterical stupor due to the pure unreal nature of Ronnie Coleman’s physique.
Bob Cicherillo Answers: The Most Intense Press Conference Fight In The History Of Olympia
Bob Cicherillo has been the voice of bodybuilding for quite sometime. Part of that prestigious title comes in the form of hosting the Olympia press conference each year. This is the one time where all of the top competitors get to sit in one room and try to psych each other out before stepping on stage. It’s always an entertaining event that has led to some truly shocking moments. This is especially true if two feuding rivals happen to be involved in the proceedings. Make no mistake, these moments are no staged. Anything can happen.
The press conference is an open even that is often filmed and released to the public. So many people have seen some of the most intense fights and moments that have occurred. But it’s a totally different thing to be there in person – especially if you’re the one on stage between the fighting bodybuilders.
That’s why we asked Bob Cicherillo to share his inside first hand account of some of the most insane Olympia press conference moments. Which one was the most intense that he had ever witnessed? It may not be surprising to some that he picked Kai Greene and Phil Heath. One of the most memorable and best rivalries in the history of the sport, Kai and Phil certainly knew how to push each other’s buttons.
Wrap Up
Bob Cicherillo holds a wealth of knowledge and history in his head from the many decades as both a pro bodybuilder and a commentator in the sport. That’s why you should check out the full GI Exclusive interview above! We discuss far many more topics than we can recap in this article including the King Kamali vs Craig Titus rivalry, the future of Mr. Olympia, and more!
Patrick Moore is Looking Absolutely Insane in Recent Progress Update
Patrick Moore is looking incredibly impressive on recent progress update.
Patrick Moore is looking to achieve a new level ahead of the 2021 Olympia. Moore recently posted a progress pic that shows how much he’s upgraded his physique since we last saw him at the California Pro.
The next era of bodybuilding is upon us. There’s no doubting that bodybuilding is entering a new era. With competitors like Nick Walker, Hunter Labrada, and Patrick Moore, it appears that the young guns are on the come up in the bodybuilding scene.
Patrick Moore in particular appears to be one of the next competitors ready to take the reins. Moore is one of the best up and comers on the scene today. When it comes to potential, Moore has plenty of it. Though he didn’t have the best 2020, Moore was able to rebound nicely in 2021.
What’s a small waist??? When building your body for competition, I feel like the best approach is to look at each shot/pose. Pick out what you don’t like about it, and work on that. Myself and @therealtechnicianalways look at each one and say what we like and don’t like about it. Sometimes it’s the way I pose, sometimes it’s improvements that need to be made to the physique. Either way, it’s a guideline for us while putting everything together. This side tri is probably my strongest pose…the waistline and overall detail shows well for me, especially for nine weeks out from @mrolympiallc. Hope this tip helps you guys in building your ideal physique!
An Impressive Physique
Patrick Moore presented a much improved physique with his performance at the California Pro. Moore is looking like he’s reached a whole new level with his gains.
Patrick Moore is certainly a bodybuilder that is going to shake things up in the coming months. Moore is looking like he’ll impress at the the 2021 Olympia.
What do you think about this recent update from Patrick Moore?
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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.
Best Adjustable Dumbbells For Bodybuilding & Home Training 2021
These adjustable dumbbells for home training are perfect for lifters and strength athletes as cost effective options to see gains.
Dumbbells are incredibly important weightlifting tools but adjustable dumbbells may be even better. Instead of spending a fortune and buying an entire set of dumbbells, looking to one pair of adjustable dumbbells can allow for a variety of workouts while saving you time and money. Building muscle and increasing performance does require the right mindset but you also need the right equipment and these dumbbells are exactly what you need to see that growth take place as lifters and strength athletes.
We’ve put together a list of the Best Adjustable Dumbbells for 2021 so lifters and strength athletes can have a cost effective way to boost their home training. As simple and convenient options to train, all of your bodybuilding needs can be taken care of immediately.
Best Adjustable Dumbbells For 2021
Best Adjustable Dumbbells Overall
The best adjustable dumbbells for bodybuilding overall will ensure quality, comfort, and ease. You want your grip to feel as comfortable as possible and the dumbbell should offer many weight options for you to have an effective workout.
Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells offer adjustments from 5-52.5 lbs. with 2.5 increments so you can progress efficiently and have a quality workout. The ability to rapidly switch from one exercise to the next saves you time and space by combining 15 sets of weight into one. The unique dial system works great and totally eliminates the need for many dumbbell sets for better convenience and overall space.
Bowflex SelectTech Dumbbells adjust from 5 to 52.5 lbs. and allow for quick switching. With 15 sets of weight in one, the unique dial system works perfectly for convenience.
Pros
Unique dial system with weight ranging from 5-52.5 lbs.
Combines 15 weight sets into one for lifters and strength athletes
Saves you time and space with a convenient set that is cost effective
From a reputable company in Bowflex
Cons
Slightly bulky so have to modify some exercises
Grip material on the handle could be longer for a better overall grip
Price: $399.00
Best Adjustable Dumbbell For Durability
A durable dumbbell will ensure longevity, as well as repeated abuse. Using these every day, you want to be sure your dumbbell of choice can handle it.
Gorilla Gadgets Adjustable Dumbbells
Gorilla Gadgets Adjustable Dumbbells are made from durable material with strong molding around all the metal plates for continued longevity. With weights ranging from 5-90 lbs., a great non-slip handle and plenty of weight options allow for any workout to be done efficiently. The lightweight frame is a nice modern design but sturdy enough if dropped, giving these dumbbells a serious boost when it comes to durability.
Gorilla Gadgets Adjustable Dumbbells allow you to adjust from 5 to 90 lbs. switching every 5 lbs. The handles are non-slip and the lightweight frame is great for any workout.
Pros
Sturdy set with weights ranging from 5-90 lbs.
Lightweight and modern design allow for efficiency
Well-balanced for a nice grip and quality workouts for lifters and strength athletes
Cons
Assembly may be more tough than advertised
Price: $639.99
Best Adjustable Dumbbells for Heavy Lifting
It is possible to lift heavy with adjustable dumbbells and if the option for higher weight is available, you can see huge gains. Looking at the increments and the overall weight will ensure a good pair for heavy lifting.
VEICAR Single Adjustable Dumbbell
VEICAR Single Adjustable Dumbbell allows for weight to be conveniently changed from 10-88 lbs. accompanied by a non-slip handle design that is safer and more comfortable to aid in any heavy lifting. The unique dial system combines 17 sets of weights into one and the latest design locks the dumbbell into a groove, ensuring a tight and stable fit. A compact design able to save space, matched by a serious amount of weight, this set is great for those heavy lifting and muscle building needs.
VEICAR Single Adjustable Dumbbell can be changed from 10-88 lbs. combining 17 sets of weights into one. With a great grip and compact design, these are perfect for heavy lifting.
Pros
Easy adjustments of 10-88 lbs. with a safe and comfortable design
Unique dial system combines 17 sets of weight into one for a cost effective option
Weight shifts effortlessly to allow for great heavy lifting exercises for lifters and strength athletes
Cons
The weights tend to get locked often which can cause frustration
Price: $329.99
Best Adjustable Dumbbell-Barbell Combo
A dumbbell-barbell combo will prove most effective for you can tackle even more exercises. These can attach to each other and provide for the best in terms of quality and durability.
Wesfital Dumbbells & Barbell Adjustable Set
Wesfital Dumbbells & Barbell Adjustable Set offers a great way to workout with adjustable dumbbells and a barbell attachment. Total amount of weight equals 88 lbs. and the dumbbells can be connected to a rod to assist with any of those exercises required with a barbell. The 15.74 inch foam connecting rod is a great design with better and more comfortable grip to achieve higher stability. With easier assembly than most, this set will store well and handle all your dumbbell and barbell needs.
Wesfital Adjustable Dumbbells-Barbell Set allows you to connect the dumbbells to the barbell to tackle upper and lower body workouts. Easy to connect and store, this is great for any exercise.
Pros
Clean design with easy to put on weights for lifters and strength athletes
Nice to have a dumbbell-barbell combo to attach for even more workouts
Great quality and everything connects simply and conveniently for a cost effective set
Cons
Grips tend to loosen on their own at times
Doesn’t feel as durable as it could be
Price: $139.99
Best Adjustable Dumbbells for Beginners
For those just starting out, the right pair can get you started the right way. With a good amount of weight and easy to use design, this will benefit your workouts greatly.
ProForm Adjustable Dumbbells
ProForm Adjustable Dumbbells replace 10 dumbbells with one set and adjusts based on 5 lbs. increments. By adjusting the weight to whatever you want using the rapid strike weight selection system, you can customize your training and give yourself the best chance at seeing serious gains. Durable construction includes a combination of steel and hardened plastic for durability and an easy design great for beginners.
ProForm 50 lbs. Select-A-Weight Dumbbell Pair allows you to replace 10 dumbbells with 5 lbs. increments. A combination of steel and hard plastic, these are durable and high-quality.
Pros
Durable construction of steel and hardened plastic
Replaces 10 dumbbells in one set with increments of 5 lbs.
Rapid strike weight selection system is great for changing the weight efficiently
Cons
Hard to switch the weight sometimes and a dial system may be easier
Knurl may too intense for some lifters and strength athletes
Price: $254.26
Best Adjustable Dumbbells For Small spaces and Compactness
These are perfect for saving space and you want a set that won’t cause clutter. Easy storage and compactness will keep these out of your way while still being versatile.
POWERBLOCK Elite EXP Adjustable Dumbbell
POWERBLOCK Elite EXP Adjustable Dumbbell offers an adjustable range of 5-50 lbs. and replaces 16 pairs of dumbbells with just one. The auto-lock handle feature includes two chrome adder weights so you can even adjust your increments by 2.5 lbs. for just that much more weight. Perfect for saving time, money, and energy, these are a great set of block dumbbells.
POWERBLOCK Elite EXP Adjustable Dumbbell ranges from 5-50 lbs. for all your lifting needs. This replaces 16 dumbbells with just one to save space and time.
Pros
Adjustable from 5-50 lbs.
Replaces 16 pairs with just one dumbbell
Nice feature to add increments of 2.5 lbs. for a little more weight
Cons
Stability between the plates may not be the best
Bit expensive for the overall quality but is still cost effective
Price: $343.61
Best Adjustable Dumbbells Set
A full set of adjustable equipment centered around your dumbbell is perfect. Made of quality material with many options, you can have a very effective workout.
Gintonique Adjustable Dumbbell Set
Gintonique Adjustable Dumbbell Set is a complete set of adjustable weights including dumbbells, a kettlebell, and a barbell. The dumbbell ranges from 6-33 lbs. and are easy to adjust when it comes to adding and taking off weight. The kettlebell can be adjusted from 5-33 lbs. and the barbell can be adjusted from 10-33 lbs. Assembly is fairly simple with 4 PVC screws and 4 circlips to make switching as simple as possible. A complete set of adjustable weights perfect for all your workouts, this can really boost your gains and offer variety.
Gintonique Adjustable Dumbbells Set is an awesome set with adjustable dumbbells, kettlebells, and a barbell. Easy to assemble and use, this provides for an amazing home workout with all the equipment you need.
Pros
Great complete set of dumbbells, a kettlebell, and a barbell
Good quality and withstand minor abuse from exercise
Convenient for home workouts with great variety and is cost effective
Cons
Wish there was more weight added to the equipment
Weights don’t lock as well as they could
Price: $169.99
Benefits Of Adjustable Dumbbells
Adjustable dumbbells have many benefits and can work wonders for your gains as lifters and strength athletes. As great additions to any home gym, it is important to really focus on what a good set can do for you before you spend the money. Once you do commit, however, you will not be disappointed by the results at all as these will really round a great complete home gym for all your workout needs. Benefits of adjustable dumbbells include:
Increase strength and size: As effective lifting tools, these will work to provide for great workouts so you build muscle and increase strength and size for that desired physique (1,2).
Provide for convenient workouts: By working with one set of dumbbells with many weight options, you can have an effective workout that will save you time and boost your gains by offering the potential for a variety of workouts.
Save space and money: These don’t take up much space and can save you money as opposed to buying multiple dumbbell pairs.
Offer the ability to progress: With smaller increments of weight, you can watch your progress grow as you seek only the best for your weightlifting goals.
What To Look For
When looking for the best adjustable dumbbells for bodybuilding there are a few things to look out for. You want to look at the increments of weight that these adjust to. Some are usually 2.5-5 lbs. offering you a great variety of weight and working up to higher weight. Quality is important because you want these to last a long time and be worthy of the price you pay for them. It is also important to look at the style of dumbbell because these come in many shapes and sizes so ensuring a comfortable grip is very important with these products.
How We Choose
When looking to the best adjustable dumbbells for bodybuilding, we focus on a number of factors because you deserve only the best for workout equipment. With so many options out there, finding a quality adjustable dumbbell set can be difficult but it is absolutely worth looking into. We look at the brand and the reputation because many fitness companies produce quality workout equipment. If it is brand not known by many, we look at the quality, as with all these products, to ensure they are worth your time and money. A durable set of adjustable dumbbells will work for your benefit and your benefit only. We then look at price. We know fitness and exercise equipment can be expensive but looking to those options that are affordable can prove to be very worthwhile and not break the bank as you seek quality with affordability.
FAQ Section
What are the best adjustable dumbbells for bodybuilding?
Bowflex SelectTech Dumbbells. These offer adjustments from 5-52.5 lbs. with 2.5 increments so you can progress efficiently and have a quality workout. The ability to rapidly switch from one exercise to the next saves you time and space by combining 15 sets of weight into one.
Are dumbbells or adjustable dumbbells better to use for my gains?
Dumbbells on the whole are awesome lifting tools. It is really about preference. The right adjustable dumbbell will feel like a fixed dumbbell so you really won’t tell the difference. What you get is the ability to save time, space, and money with adjustable dumbbells.
Can I still get an effective workout with adjustable dumbbells?
Absolutely. These will work great for a number of workouts, be them upper or lower body. The ability to change weight quickly will give you the best chance at tackling different workouts with ease and comfort.
Wrap Up
The best adjustable dumbbells for bodybuilding are exactly what you need to succeed and round out a complete home gym. With one set of dumbbells able to tackle the needs of an entire dumbbell set, you save time and money while never sacrificing any gains. The right set will be high-quality and allow for only the best when it comes to building muscle and seeing that desired growth take place. Check out these adjustable dumbbells and see just what these can do for you goals today.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Solstad, T.; Andersen, V.; Shaw, M.; Hoel, E.; et al. (2020). “:A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males”. (source)
These Are The Guaranteed Ways of Overcoming Your Training Plateau
Ways of Breaking A Training Plateau
Hitting a training plateau can be one of the most frustrating things. You know you’ve hit an overhead ceiling when you can’t seem to make gains no matter what you do in the gym. Hitting a plateau is not something unusual and you might be suffering from it without knowing it.
There is nothing wrong with hitting a plateau but staying on it can be disastrous for your physical and mental health. There are a few things you can do to overcome the gain roadblocks when you hit them.
Change Your Training Program
Following the same training program for a long time can cause you to hit a plateau. You need to constantly add variations to your workouts to avoid hitting a muscle growth roadblock.
You should try changing or making adjustments to your workout program every 8-12 weeks. Starting a new program or following a new training philosophy can re-ignite your muscle growth.
Fix Your Diet
A nutrition deficient diet can be one of the leading causes for hitting a training plateau. Figure out your daily caloric requirement according to your training goals and design your diet keeping your macro and micronutrients in mind.
You could also use the help of supplements to fill the gaps in your nutrition. Make sure you don’t overly rely on supplements and keep real food as the main source of your nutrition. If you don’t know how to design your own diet, getting professional help can save you a lot of time and wasted effort in the gym.
Step Off The Gas
When people realize they have hit the gains roof, they train harder. Training harder than before can be a vicious cycle if you’re on a plateau. Maybe training too hard and a lack of recovery is what got you there in the first place.
Analyze your recovery plan and check if there are any loopholes. You should be getting anywhere between 6-8 hours of sleep every night to streamline the recovery from your workouts. Check if you’re sore for too long after your workouts. Being sore for a long time can be a sign of overtraining.
Shock Your Muscles in Every Workout
Your muscles are quick to adapt to your style of training and you need to constantly shock your muscles into growing. Do something new in every workout so your muscles have no idea what hit them.
Use an advanced training technique like supersets, drop sets, etc. or go crazy by doing 30-50 reps on your last set of every exercise. Using equipment like fat grips, arm blaster, new kinds of bars is also an incredibly effective way of adding variation to your training.
Stop Training Completely
If you can’t seem to make any progress after tweaking your training and diet, chances are you are overtraining. You should consider stopping working out and give your CNS (central nervous system) some time to recover.
Although stopping training can seem counter-intuitive but gaining muscle mass or losing weight will be easy once you come back from the break. Consider the break as a gym-detox for your body.
Have you ever hit a training plateau? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Best Yoga Stretches For Bodybuilders
Don’t let a stigma stop your growth.
It may seem strange at first to see the words yoga and bodybuilding together, but the truth is, yoga is so much more than the reputation it has. Often seen as weird, hippy-like, or unnecessary for those who actually “work out”, many lifters shy away from yoga for fear of this stigma, or simply that they believe it’s a waste of time. For anyone who lifts weights, yoga may be the best thing you can do to ultimately see those gains come to life. Not only can yoga and a good pose help your body recover, but it can even aid in new muscle growth for your bodybuilding goals.
Benefits Of Yoga Stretches
While yoga can provide an outlet for deep relaxation and meditation, it compliments bodybuilding quite well. Big lifts and extensive circuits shorten and tighten the muscles, while yoga poses help to release tight muscles increasing flexibility and balance (1). It also facilitates development and stability of the muscles and joints leading to increased athletic performance. For bodybuilders, who are in a state of constant tension with repetitive movements from exercise and serious weight, putting yoga into your routine will relieve that stress and offer the extra benefits that come with this ancient practice of the yoga poses for bodybuilding.
With the ability to increase mobility, your lower and upper body range of motion will improve (2) and that parallel squat will be easier and easier each and every time. Forcing your body to move in different positions than lifts ensures your body remains in its natural motions and limits restrictions to that of solely lifting exercises. By strengthening your muscles and increasing flexibility, you will notice that your form improves allowing for more solid exercises and the ability to push more weight all while increasing balance for a solid, stable exercise. Used as a recovery aid or a workout supplement, yoga is never a bad workout to mix into your routine to get the most out of each and every training session with these best yoga poses for bodybuilding.
Whether you join a group studio, or decide to be alone and follow a video, yoga is something that can really pay off in the long run of your training. If you decide against both those options, at least incorporate some yoga poses into your post-workout stretch routine to introduce yourself to it and get the most benefits as possible. These 6 best yoga poses require no equipment and are sure to help you improve all around so you lift more weight and your joints have more relief.
Downward Dog Pose
A very common and well-known pose by even those who don’t practice is Downward Dog. It can help get rid of stiffness and back pain, as well as boost circulation to get that blood pumping. Acting as a good check-in pose, you can feel the stretch in your arms, legs and back for that all-in-one body and muscles stretch.
How to: Start in a kneeling position on the floor with your hands under your shoulders. As you tighten your core, tuck your toes under and push your body off the floor arching at the hips. Press into the ground with both your hands and feet, relax your neck, and continue to breathe. Once in this position, gently alternate with each leg and bend your knee in for a solid calf muscles stretch for bodybuilders.
Cat-Cow Pose
Cat-Cow is a great pose to focus on your breathing. It can release tension in the neck muscle and improves spinal flexibility. As a result of helping with spinal alignment, it improves your posture which is highly beneficial for not only training, but everyday life.
How to: Start on your hands, knees, and spine in a neutral position. Your hands should be directly under your shoulders. To enter Cow Pose, inhale as your belly drops towards the floor. Lift your chin and chest to the ceiling. From here, you move to Cat Pose. On the exhale, draw your belly to your spine and round your back. It should look like a cat stretching, hence Cat Pose. Gently bring your chin to your chest. Repeat the process to return to Cow Pose and switch between the two for the desired amount of reps.
Standing Forward Fold
Standing Forward Fold is a great stretch to lengthen the hamstrings, calves and torso. By strengthening your spine, it can improve posture and stabilize for those heavy lifts. This is a good pose to incorporate after a back or legs workout with the standing forward bend motion.
How to: Your knees do not need to be locked out for this, in fact, having a slight bend is better as opposed to a straight line. Stand with your feet just slightly closer than shoulder width apart. Let your torso and arms hang down and you can grab your ankles if you want a deeper stretch. The distance of your hands to the ground does not matter. As long as you comfortably feel the stretch, this will help you, especially in the lower back with the forward bend.
Warrior 1 Pose
Warrior 1 is another stretch everyone seems to know, whether in the yoga world or not. Warrior 1 is great for stretching the groin and hip flexors along with the lower legs, ankles, and spine. Requiring a decent amount of balance, your stability can improve and you will feel a stretch in the lats, chest, and shoulders to loosen any tight muscles.
How to: Choose a side, maybe the left leg to start, and go into a forward lunge, stacking the knee over the ankle. Once stable, reach your arms overhead lengthening your torso and having your shoulders in line with your hips. Drop your hip back and make sure your torso is in line directly with the hips. Repeat for the other leg so your left leg is now back behind you.
Dancer Pose
Dancer can be challenging but will greatly improve your balance and posture. It will work your lower back, hamstrings, quads, chest, and hips for a difficult but all-encompassing stretch. This can strengthen many muscles that may be missed in the gym.
How to: Begin with a simple quad stretch grabbing the top of your foot with the same side hand. When ready, bend at the knee and stretch your free arm extending your body parallel to the ground. If you lose balance, start over and remember to brace your core.
Seated Forward Fold
Seated Forward Fold is perfect for the low back and other back muscles, hamstrings, and hips. It can calm the mind and the body while giving you a great stretch and improving flexibility.
How to: Start in a seated position with your legs out in front. Slowly bend your body over and reach for your toes. It is okay if you don’t reach so only go with your limit. Hold for around 15-20 seconds and slowly release.
Wrap Up
While yoga is seen as an interesting pairing for bodybuilders, the benefits of yoga poses can be more than rewarding for seeing those big gains in the gym and supporting a healthy lifestyle out of it. By improving flexibility and mobility, increasing circulation, and aiding in muscle strength and growth, yoga should be incorporated to your workout routine. Whether you go big and join a studio or integrate these stretches into your recovery cycle, you will see growth and be happy with the results that yoga poses provide.
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
Resources
Polsgrove, Jay M.; Eggleston, Brandon M.; Lockyer, Roch J. (2016). “Impact of 10-weeks of yoga practice on flexibility and balance of college athletes”. (source)
Hewett, Zoe L.; Cheema, Birinder S.; Pumpa, Kate L.; Smith, Caroline A. (2015). “The Effects of Bikram Yoga on Health: Critical Review and Clinical Trial Recommendations” (source)
NPC Bodybuilder Sofia Graham Dies In Sleep Preparing For Shows
Sofia Graham passed away in her sleep after suffering a heart attack.
Sofia Graham passed away in her sleep of an apparent heart attack while prepping for competition. The 27-year-old was an up-and-coming performer at the NPC level. She was preparing to perform on stage at the NPC North Americans and NPC USA’s. It is unknown was officially caused her death but there are speculations from different sources that the demand of preparation, specifically the use of diuretics, could have been the cause.
Graham has been competing for a few years and was in the process of gaining her Pro Card. She was a top-five finisher at Jr USA and WPD while also finishing near the top during North Americans Figure 2020.
Sofia Graham developed a passion for bodybuilding at an early age. Born in the country of Georgia, Graham was adopted and eventually moved to Virginia. She worked as a dental assistant while pursuing her dream of becoming a professional in the sport of bodybuilding.
A GoFundMe campaign has been setup in memory of Graham. There is currently over $10,000 that has been raised and all donations will go to Kelly Kirk, fellow NPC competitor and who the GoFundMe described as Graham’s “true match, their souls were and are intertwined for life.”
“These donations will go directly to Kelly Kirk to help with any financial needs that arise due to the passing of Sofia as well as support Kelly in purchasing a tiny home like the one pictured above, as a tribute to Sofia, his true love. She and him had plans that are now on hold, but with our help we can make Sofias dream come true and Kelly will secure the tiny home they had in their future and name it Sofia, in honor of her so she will be forever immortalized.”
Below, you can read Graham’s obituary remembering her life and discussing her career as a bodybuilder and the the of person she was.
Sofia M. Graham (Age 27)
On Saturday July 31, 2021. Survived by her mother, Roberta W. Graham (Christopher Casey), Aunt, Sheila Whetzel (Steve Matthews), Uncle, Norman Whetzel (Kristina), Aunt, Deb Matthews (Chey Larson), Aunt, Lynne Siefert (Mark), Cousin, Ashley Matthews (Kevin Brady, Alice and Adam), and long-term boyfriend, Kelly Kirk. Predeceased by her father, William Graham and grandparents.
Born in Tbilisi, Georgia, on February 21, 1994. Adopted and emigrated to the US as an infant. Grew up in Manassas, VA and graduated from Woodbridge Senior High School’s Center for Performing Arts program in cello performance. Performed with the Prince William County Youth Orchestra. Attended Radford University and subsequently became a Dental Assistant at Pediatric Dental Care (PDC), until her death. Provided hands-on instruction to students attending the Dental Assistance Training School (DATS). With a passion for weightlifting and body building, she spent many hours in the gym and competed in body building competitions, winning numerous awards.
Sofia made friends everywhere. Friendly, intense, active, quirky and a delight. As we journey through life, we may meet individuals who have a positive or profound impression on us, like Sofia. She lived life to the fullest, was full of energy and kindness, with a positive, confident attitude and discipline, which she carried not only to the gym but also to work. Always willing to provide a helping hand and go above and beyond.
Truly, one of a kind. Memorial service and celebration will be scheduled in the future. She will be interred with her father at National Memorial Park in Falls Church, VA.
What To Take For Post-Workout Supplements To Optimize Gains
The time after your workout is great for boosting gains by optimizing growth and recovery and these post-workout supplements are perfect for achieving that.
You love gains. We know it and don’t be afraid to admit it. You just love gains. But so do other people, so you definitely aren’t alone. But finding the right supplements and approach to maximizing those gains can be challenging and can often times lead us down the wrong road, something we definitely don’t want or need. The right post-workout supplements can put us on track to seeing those gains we want most without any added nonsense to interfere. And that is what we want and need.
Let’s jump into some great post-workout supplements to see what you can do to maximize growth and recovery. The right supplements paired with a great diet and solid training routine can greatly affect your gains. With reputable companies working on your behalf with clean ingredients and transparent labels, you can be sure to only get the best when it comes to your supplementation routine as you seek the best for those gains.
Why Post-Workout Supplements Matter
Post-workout supplements matter because the time after your workout is exactly when you need to pump yourself with vital nutrients to maximize growth and recovery. Your muscles and body are depleted after a grueling workout and finding the right nutrients to then replenish your body can prove to be very effective in the long run. Post-workout supplements are exactly what you need to capitalize on all these gains so you see the growth you want most and the recovery you need most for efficient repair. While other supplements like pre-workouts and multivitamins are essential, your post-workout routine should be on par with your training so you never sacrifice your hard work in the gym.`
Top Post-Workout Supplements To Boost Gains
For those post-workout gains, it is important to optimize growth and recovery as best you cans so you don’t sacrifice any of that hard work you worked hard for in the gym. The right supplements pair with a solid diet and quality training plan can greatly affect your gains and give you a lifestyle you want most. It can be hard to find the right supplements but it is not impossible. The best products can greatly influence your gains and give you the best chance at seeing the results you want most.
Protein Powders
Protein powders are perfect for boosting growth and recovery by pumping you with plenty of protein as well as added ingredients to give your body everything it needs. Whether this be a plant-based protein or the more common form in whey, protein powders can work to increase muscle growth (1), aid in recovery to help against muscle soreness and damage and promote fullness and weight management for all your needs.
A great protein powder like Performance Lab SPORT Protein can work wonders for you and while this is a plant-based protein, others that are sourced from whey can be game changers. Packed with protein and other vital nutrients, this powder is one to absolutely have on your shelf.
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Check out our list of the Best Protein Powders for more great protein supplements!
Creatine
Creatine is an amino acid found in your muscles and works to improve performance, increase strength and size, and avoid muscle breakdown (2). With many different types, including creatine monohydrate, creatine HCL, and creatine anhydrous you get a safe supplement to boost gains and even help with recovery to bounce back faster.
A great creatine supplement like Transparent Labs StrengthSeries Creatine HMB is awesome to take and the added β-Hydroxy β-Methylbutyrate (HMB) works to increase muscle strength and decrease fat mass for that shredded physique.
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Transparent Labs Creatine HMB is clean and effective for tackling all of your strength building needs. With no artificial additives or preservatives, what you get is pure creatine with added HMB for better strength.
Check out our list of the Best Creatine for more great creatine products!
Mass Gainers
For those who really want to pack on strength and size, as well as serious mass, a mass gainer is something to heavily consider. Powerlifters and bodybuilders alike can greatly benefit from a mass gainer which is packed with macronutrients to fuel workouts, increase muscle growth, enhance recovery, and give you a massive physique for both aesthetic and performance. Often times these include digestive enzymes for better absorption and no stomach discomfort.
A solid mass gainer like Transparent Labs ProteinSeries Mass Gainer is great for packing on healthy weight and designed to boost your overall athletic performance with high-quality ingredients. For those looking to seriously boost strength and size, as well as overall mass, this is a great mass gaining product.
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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Check out our list of the Best Mass Gainers for more muscle building supplements!
BCAAs
Branched-chain amino acids (BCAAs) are great for kickstarting muscle protein synthesis and with the help of essential amino acids (EAAs) can greatly influence growth and aid in performance. By working on increasing muscle size (3), decreasing soreness, reducing fatigue, and preventing muscle wasting, BCAAs can be taken as an intra-workout supplement or for that post-workout routine so you can capitalize on all your gains.
An awesome BCAA supplement like Kaged Muscle In-Kaged will keep you going for longer and can assist with all your strength goals. Solid ingredients have a great effect on performance and your overall health and greatly influence those post-workout gains you want most.
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Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Check out our list of the Best BCAAs for more great intra-workout and post-workout BCAA products!
Wrap Up
The right post-workout supplements can greatly affect your gains and give you everything you need to fully succeed when it comes to your post-workout routine. With the right products that are safe and effective, you can greatly influence your growth so you see the gains you want most and a physique you can be proud of. While finding the right supplements can be challenging, it is possible and you can seriously benefit from only the best. Check out some great post-workout supplements today and see what these can do for your gains.
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
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Kreider, R. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Kohnke, R. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Mr. Olympia 2021: List Of Qualified Competitors And Point Standings
Here is an updated list of qualified athletes for Mr. Olympia 2021 along with post standings.
The summer is winding down and Mr. Olympia 2021 is right around the corner. It will take place from Oct. 7-10 in Orlando. This is where the best competitors in the world will gather to see who will take home victories at the biggest event of the year.
There have been qualifiers each weekend and that will continue up until the deadline of Sept. 12. Athletes have up until this day to get into the Olympia. There is one exception and that is the Arnold Classic. On Sept. 25 in Columbus, the Men’s Open champion will earn an automatic qualification.
Mamdouh Elssbiay took home the Olympia victory in 2020 while the 2019 Brandon Curry finished second. The top five finishers from the 2020 Olympia have already qualified for this year’s competition. This is just one way to earn an automatic qualifier. Athletes can also qualify by winning an IFBB pro contest or finishing in the top three of the point standings.
Below, you can find the updated list of competitors who have qualified and will look to dethrone Elssbiay this year.
Mr. Olympia 2021 Qualified Athletes and Point Standings
Mr. Olympia
James Hollingshead (UK)
Regan Grimes (Canada)
Mamdouh Elssbiay (Egypt)
Brandon Curry (USA)
Phil Heath (USA)
Hadi Choopan (Iran)
William Bonac (Netherlands)
Justin Rodriguez (USA)
Nicholas Walker (USA)
Patrick Moore (USA)
Akim Williams (USA)
Andrea Presti (Italy)
Hunter Labrada (USA)
Iain Valliere (Canada)
Nathan De Asha (UK)
Roelly Winklaar (Curacao)
POINTS: (top 3 qualify)
Mohamed Shaaban (Egypt), 19
Hassan Mostafa (Egypt), 16
Vladyslav Sukhoruchko (Ukraine), 16
Mokhamed El Emam (Russia), 15
Tim Budesheim (Germany), 13
Maxx Charles (USA), 11
Phillip Clahar (USA), 11
Theo Leguerrier (France), 9
Dorian Haywood (USA), 8
Charles Griffen (USA), 7
Brett Wilkin (USA), 6
William Martins (Brazil), 5
Steve Kuclo (USA), 4
Marc Hector (UK), 3
Blessing Awodibu (Ireland), 3
Lionel Beyeke (France), 3
Andrea Muzi (Italy), 3
Jamie Christian-Johal (UK), 2
Martin Fitzwater (USA), 2
Carlos Chapa (USA), 1
Eddie Bracamontes (USA), 1
212 Olympia
Angel Calderon Frias (Spain)
Shaun Clarida (USA)
Kamal Elgargni (Libya)
George Peterson (USA)
Derek Lunsford (USA)
Ahmad Ashkanani (Kuwait)
Tonio Burton (USA)
Nathan Epler (USA)
Piotr Borecki (Poland)
Lucas Coelho (Brazil)
Keone Pearson (USA)
Noel Adame (USA)
Kerrith Bajjo (USA)
Ahmed Elsadany (Egypt)
Vladimir Iakolev (Moldova)
Pasquale D’Angelo (Italy)
POINTS (top 3 qualify)
John Jewett (USA), 21
Steve Benthin (Germany), 15
Naser Mohammad (Kuwait), 13
Radoslav Angelov (Bulgaria), 10
Estaban Alejandro Fuquene Bravo (Colombia), 9
Dectric Lewis (USA), 7
Dan Cirstea (Spain), 7
Derik Oslan (USA), 6
Gaetano Cisternino, Jr (USA), 6
Justin Randall (USA), 5
Boas Henrique Oliveira (Brazil), 5
Fabrizio de Souza Moreira (Brazil), 5
Zoran Kolevski (Madedonia), 4
Milton Martinez (USA), 4
Andrey Melnikov (Russia), 4
Austin Karr (USA), 4
Diogo Nunes (Portugal), 3
Oswaldo Gonzalez (USA), 3
Lionardis Cardoza (Mexico), 3
Martin Gomez (USA), 3
James Llewellin (UK), 2
Bryan Balzano (USA), 2
Victor Eric Lopez Garcia (Mexico), 2
Jason Herbert (USA), 2
Paul Latham (UK), 1
Christyan Gomez (Honduras), 1
Charles Curtis (USA), 1
Classic Physique Olympia
Laszlo Kiraly (Hungary)
Peter Molnar (Hungary)
Courage Opara (USA)
Chris Bumstead (Canada)
Terrence Ruffin (USA)
Breon Ansley (USA)
Alex Cambronero (Costa Rica)
Bryan Jones (USA)
Divine Wilson (USA)
Dani Younan (USA)
George Kawalawu (USA)
Zeek Andrews (USA)
Tony Taveras (USA)
Gabriel Zancanelli Machado (Brazil)
Brady King (USA)
Mike Sommerfeld (Germany)
Jose Maria Mete Bueriberi (Spain)
Darwin Andres Uribe (Colombia)
Seonghwan Kim (South Korea)
Urs Kalecinski (Germany)
Robert Timms (USA)
Fabian Mayr (Austria)
Ramon Rocha Querioz (Brazil)
POINTS (top 5 qualify)
Sabur Favors (USA), 17
Tommy Clark (USA), 14
Neil Currey (UK), 13
German Pastor (Spain), 12
Vahid Badpei (Iran), 11
Christopher Hunte (USA), 10
Mohamed Amine Fakhfakh (Tunisia), 10
Steve Laureus (USA), 9
Brandon Kidd (USA), 8
Dimitrii Vorotyntsev (Russia), 7
Marcus Perry (USA), 7
Marco Ruz (France), 6
Giuseppe Christian Zagarella (Italy), 6
Mattie Nelms (USA), 6
Ashwin Lucas (USA), 6
Mikhail Timoshin (Russia), 5
Traveon Daniels (USA), 5
Wesley Vissers (Netherlands), 5
Carlos Dommar (USA), 5
LeLand Devaughn, Jr (USA), 4
Lamar Shaw (USA) 4
Kevin Wilson (USA), 4
Alex dos Anjos (Brazil), 4
Jihoon Bang (South Korea), 4
Logan Franklin (USA), 4
Michael Daboul (UK), 3
Roman Khaliulin (Russia), 3
Jonathan Pelkey (USA), 3
Michael Bell (USA), 3
Harold Bright, Jr (USA), 3
Julio Cesar Balestrin de Freitas (Brazil), 3
Maurice Burgess (USA), 3
Jaewan Park (South Korea), 3
Shane Cullen (Ireland), 2
Jarek Crew (USA), 2
Arturo Mendez (USA), 2
Jorge Luis Guerrero Gallegos (Mexico), 2
Jaehun Park (South Korea), 2
Brandon Williams (USA), 2
Jonathan Lofthouse (UK), 1
Tomas Adame-Hernandez (USA), 1
Omar Bautista (USA), 1
Joseph Wahlberg (USA), 1
Jared Feather (USA), 1
Tom Connelly (USA), 1
Myeongho Park (South Korea), 1
Men’s Physique Olympia
Abisai Pietersz (Netherlands)
Riccardo Croci (Italy)
Carlos DeOliveira (Brazil)
Brandon Hendrickson (USA)
Raymont Edmonds (USA)
Khali Quartey (USA)
Antoine McNeill (USA)
Corey Morris (USA)
Kyron Holden (USA)
Erin Banks (USA)
Micah Thomas, Jr (USA)
Arya Saffaie (USA)
Rodrigue Chesnier (France)
Jahvair Mullings (USA)
Daniel Ammons (USA)
Suraqah Shabazz (USA)
Charjo Grant (USA)
Diogo Montenegro (Brazil)
Ramses Rams (Spain)
Clarence McSpadden, Jr (USA)
Andrei Marius Lincan (Romania)
Felipe Franco (Brazil)
Bong Seok Choi (South Korea)
Andre Ferguson (USA)
Jason Huynh (USA)
Joseph Lee (USA)
Youcef Djoudi (France)
Leonardo Vecchiato (Italy)
POINTS (top 5 qualify)
Luca Biolo (Italy), 19
John Sarmiento (USA), 17
George Brown (USA), 15
Ismael Dominguez (Mexico), 14
Nick Koeu (USA), 14
Ashley Lamont Patillo (USA), 12
Jeremy Potvin (USA), 10
Thomas Kunz (Switzerland), 8
Brett Mario Jackson (USA), 8
Emanual Hunter (USA), 7
Myron Griffin (USA), 7
Reuben Glass (USA), 6
Mehdi Kabbadj (USA), 6
Antoine Weatherspoon (USA), 6
Edvan Palmeira (Brazil), 6
Mike Stripling (USA), 5
Anthony Gilkes (USA), 5
Adrian Horton (USA), 5
Pedro Lima (Brazil), 5
Bumsu Park (South Korea), 5
Wellington Rodriguez (Brazil), 4
Ahmed Abdelgalil (Egypt), 4
Evan Kanu (USA), 4
Matthew Greggo (USA), 4
Daniel Stull (USA), 4
Steven Cao (USA), 4
Elton Mota (Portugal), 4
Tre Trotter (USA), 4
Yujin Lee (South Korea), 4
Anthony Chinakwe (USA), 4
Andrea Mosti (Italy), 3
Vinicius Viera Lima (Brazil), 3
Antonio Smothers (USA), 3
Zach Savoie (USA), 3
Michael Mperey (USA), 3
Saint Michael Anthony Moodie (USA), 3
Stevelon Dennis (USA), 3
Brandon Warren (USA), 3
Wooyoung Seo (South Korea), 3
Mark Robinson (USA), 3
Philippe Degila (France), 3
Maxime Parisi (France), 2
Denis Gusev (Russia), 2
Marcel Treichler (Switzerland), 2
Alex Newell (USA), 2
Antoine Williams (USA), 2
Jonathan Jimenez (USA), 2
Bryan Blackman (USA), 2
Alessandro Cavagnola (Italy), 2
Gerardo Gabriel (USA), 2
Junghyeon Jo (South Korea), 2
Aroldson Etienne (USA), 2
Frank Worley (USA), 2
Ms. Olympia
Virginia Sanchez (Spain)
Andrea Shaw (USA)
Margie Martin (USA)
Helle Trevino (USA)
MayLa Ash (USA)
Irene Anderson (Sweden)
Leah Dennie (USA)
Nadia Capostosto (Italy)
Michaela Aycock (USA)
LaDawn McDay (USA)
Anastasia Leonova (Russia)
Sheena Ohlig (USA)
Mona Poursaleh (Canada)
Margita Zamolova (Czech Republic)
Silvia Matta (Italy)
POINTS (top 3 qualify)
Janeen Lankowski (USA), 11
Stephanie Flesher (USA), 10
Monique Jones (USA), 9
Aleesha Young (USA), 8
Hunter Henderson (USA), 8
Tamara Makar (UK), 7
Corinne Ingman (UK), 7
Monica Gioiosa (Italy), 6
Anne Sheehan (USA), 6
Kristina Mendoza (USA), 6
Julia Fory (Germany), 6
Alcione Sanots (Brazil), 6
Wendy Sanchez (USA), 5
Heather Grace (USA), 5
Vera Mikulcova (Czech Republic), 5
Felicia Spatarescu (Spain), 5
Stacey Nunez (USA), 4
Jessica Martin (USA), 4
Hulda Lopez (Honduras), 4
Vanesa Lloria (Spain), 4
Akemy Jones (USA), 4
Anastasia Korableva (Russia), 3
Susanna Jacobs (USA), 3
Nicki Chartrand (USA), 3
Traci Rugged (USA), 3
Keisha Oliver (USA), 2
Gabriela Pena de la Vega (USA), 2
Women’s Physique Olympia
Lenka Ferencukova (Czech Republic)
Caroline Alves Dos Santos (Brazil)
Emily Renee Schubert (USA)
Melissa Teich (USA)
Sarah Villegas (USA)
Shanique Grant (USA)
Natalia Abraham Coelho (USA)
Barbara Menage (France)
Ivie Rhein (USA)
Carli Terepka (USA)
Alyssa Kiessling (USA)
Ana Harias (USA)
Tanya Chartrand (Canada)
Christelle Zarovska (Sint Maarten)
Daniely Castilho (Brazil)
Patricia Gosselin (Canada)
Brooke Walker (USA)
Ashley Jones (USA)
Anne-Lorraine Mohn (France)
Penpraghai Tiangngok (Thailand)
POINTS (top 3 qualify)
Elizabeth Bradshaw (USA), 23
Elisama Manuel Benta Zorzetta (Brazil), 11
Laura Pintado Chinchilla (Spain), 11
Sheronican Henton (USA), 8
Modesta Halby (Denmark), 8
Jeannie Feldman (USA), 8
Yuna Kim (South Korea), 7
Sheena Washington (USA), 7
Oana Marinescu (Spain), 6
Patricia Vezirian (USA), 6
Julia Whitesel (USA), 6
Christina Bryant (USA), 6
Elena Aviles Romero (Spain), 6
Claudia Arroyo (USA), 5
Brittany Watts (USA), 5
Raluca Raducu (Romania), 5
Corinne Ingman (UK), 4
Jeanette Johanson (Sweden), 4
Candice Willmore (USA), 4
Amanda Machado (USA), 4
Chelsey Worster (USA), 4
Priscila Reis (Brazil), 3
Jennifer Faccinto (USA), 3
Ann Gruber (USA), 3
Kimberly Rieck (USA), 3
Acione da Silva dos Santos (Brazil), 3
Katherine Hall (USA), 3
Tomefafa Ameko (USA), 3
Jeannea Burritt (USA), 2
Claudia Diaz (USA), 2
Lorraine Gonzalez (USA), 2
Amy Ramsel (USA), 2
Winsome White (USA), 2
Pamela Canfield (USA), 2
Bian Ruiying (China), 1
Teresa Brooks (USA), 1
Laura Richards (USA), 1
Victoria Flores (USA), 1
Katherine McLaurin (USA), 1
Priscila Cavilha (USA), 1
Wellness Olympia
Francielle Mattos (Brazil)
Angela Borges (Brazil)
Gisele Machado (Brazil)
Maria Paulette (Spain)
Yarishna Ayala (USA)
Isabelle Nunes (Brazil)
Sunny Andrews (USA)
Casey Delong (USA)
Lorena Ragusa (USA)
Juliana Mota Esteso (France)
Isamara dos Santos (Brazil)
Kassandra Gillis (Canada)
Bruna Seredich (USA)
Renee Jewett (USA)
Devyn Cambre (USA)
Barbara Emanuele Cesar (USA)
Tatiany Valliant (Brazil)
Julia Chitarra (Brazil)
Susana Mendez Monteiro (Brazil)
POINTS (top 3 qualify)
Mallory Myers (USA) 11
Charline Mas (France), 11
Renee Harshey (USA), 9
Lisa Christin Meiswinkel (Germany), 9
Amanda Rezende (Brazil), 8
Devoné Martin (USA), 7
Kenea Yancy (USA), 6
Helena Ordonez (Spain), 5
Marcela Mattos (Brazil), 5
Anna Mroczkowska (Poland), 5
Minna Pajulahti (Finland), 4
Daisha Johnson (USA), 4
Susana Rodriguez (Brazil), 3
Dani Balbino (Brazil), 2
Crystal Hayes (USA), 2
Figure Olympia
Wendy Fortino (USA)
Julia Heerenveen (Netherlands)
Carly Starling-Horrell (USA)
Cydney Gillon (USA)
Natalia Soltero (Mexico)
Nadia Wyatt (USA)
Nicole Zenobia Graham (USA)
Latorya Watts (USA)
Bojana Vasiljevic (USA)
Maria Luisa Baeza Diaz (USA)
Jessica Reyes Padilla (Puerto Rico)
Lola Montez (Canada)
Rhea Gayle (UK)
Julia Waring (USA)
Michele Silva Pinto (Brazil)
Larhannah Robinson (USA)
Anna Banks (Poland)
Bahar Arya (Germany)
POINTS (top 3 qualify)
Shelace Shoemaker (USA), 15
Latoyia Farley (USA), 12
Heather Dees (USA), 12
Lena Ramsteiner (Germany), 12
Sandra Grajales (Mexico), 11
Jennifer Zienert (Germany), 10
Ivana Ivusic (USA), 9
Christine Stearns (USA), 8
Jossie Alarcon (Mexico), 8
Desiree Alferes (USA), 7
Melissa Brodsky (USA), 7
Gabriela Linhartova (Czech Republic), 7
Jessica Huete (USA), 6
Mayra Yudith Rocha Hernandez (Mexico), 6
Julia DiPompeo (USA), 6
Michele Pinto (Brazil), 5
Veronica Gallego (Spain), 4
Kristen McGregor (Jamaica), 4
Oyku Baser (Turkey), 4
Karina Grau (Paraguay), 4
Rachel Shoemake (USA), 3
Autumn Cleveland (USA), 3
Shanice Abrams (USA), 3
Jacquelyn Hurry (USA) 3
Anita Davis (USA), 3
Danielle Rose (USA), 3
Catherine Lavoie (Canada), 2
Queren Pacheco (Mexico), 2
Julia Champlin (USA), 2
Rachel Cucchia (Switzerland), 2
Rori Ross (USA), 1
Jill Braxmeyer (USA), 1
Rita Villarreal (USA), 1
Donya Jackson (USA), 1
Kim Clark (USA), 1
Fitness Olympia
Aurika Tyrgale (USA)
Missy Truscott (USA)
Oksana Grishina (Russia)
Whitney Jones (USA)
Ariel Khadr (USA)
Jaclyn Baker (USA)
Derina Wilson (USA)
Minna Pajulahti (Finland)
Sara Kovach (USA)
Alix Small (UK)
POINTS (top 3 qualify)
Tamara Vahn (Canada), 19
Debbie Fowler (USA), 15
Kate Errington (UK), 13
Corrine Bean (USA), 10
Stacy Dawn (USA), 7
Layla Mikayla (USA), 6
Marta Aguiar (Uruguay), 6
Stephanie Jones (USA), 6
Rene Brosch (USA), 5
Anna Chism (USA), 5
Allison Kramer (USA), 5
Sally Kendall-Williams (USA), 4
Michelle Gales (USA), 4
Jobie Goodro (USA), 3
Alison Burns (USA), 3
Missy Khasawneh (USA), 2
Bikini Olympia
Stine Hansen (Denmark)
Lucia Malavaze (USA)
Jourdanne Lee (USA)
Francesca Stoico (Italy)
Emily Plajer (USA)
Angelica Teixeira (USA)
Jennifer Ronzitti (USA)
Janet Layug (USA)
Ashley Kaltwasser (USA)
Elisa Pecini (Brazil)
Melissa Carver (Australia)
Lauren Dannenmiller (USA)
Ashlyn Little (USA)
Gabrielle Messias (USA)
Romina Basualdo (USA)
Alessia Facchin (Italy)
Chen Qi Liu (China)
Sara Choi (South Korea)
Eli Fernandez (Mexico)
Jimi Marley (USA)
Maria Julia Lemos (Brazil)
Jessica Wilson (USA)
Ariel Barley (USA)
Daraja Hill (USA)
Kristina Brunauer (Austria)
Lauralie Chapados (USA)
Maureen Blanquisco (USA)
Jasmine Gonzalez (USA)
Erin Stern (USA)
Allison Testu (France)
Noora Mahonen (Finland)
POINTS (top 5 qualify)
Carolina Collazos (USA), 18
Sierra Swann (USA), 16
Jennifer Dorie (Canada), 16
Ivanna Escandar Fernandez (Spain), 16
Vania Auguste (USA), 14
Reijuana Harley (USA), 13
Shelby Pierce (USA), 12
Anya Nicholson (USA), 12
Etila Santiago Santos (Brazil), 11
Cristobalina Pajares (Spain), 10
Carla Garthwaite (USA), 10
Haley Houdyshell (USA), 10
Hannah Ranfranz (USA), 9
Ottavia Mazza (Italy), 9
Svetlana Elina (Russia), 8
Eszter Oczella (Hungary), 8
Cory Hageman (USA), 7
Jessica Dolias (USA), 7
Adrianna Kaczmarek (Poland), 6
Phoebe Hagan (UK), 5
Chloe Margraitner (Switzerland), 5
Aleksandra Banda (Australia), 5
Song Reum (South Korea), 5
Brittany Ann (USA), 5
Anastasia Gonzalez Andreu (Spain), 5
Breena Martinez (USA), 5
Jessica Johnson (Australia), 4
Alyssa Blessing (USA), 4
Christina Heath (USA), 4
Hyo Jung Kim (South Korea), 4
Julia Wohlschlegel (USA), 4
Dulce Cristal Lopez Castellanos (Mexico), 4
Isha Barrow (USA), 4
Christiane Silveira (Brazil), 4
Jade Kelsie Wolfenden (UK), 3
Stephanie Kalms (Australia), 3
Rudy Guerrero (USA), 3
Sonia Lewis (USA), 3
Bola Seo (South Korea), 3
Lydia Munroe (USA), 3
Alejandra Soule (USA), 3
Lexus Redmond (USA), 3
Pricila Rodrigues (Brazil), 3
Alice Marchisio (Italy), 3
Elizabeth Yisrael (USA), 2
Sethia Daigle (USA), 2
Beatriz Biscaia (Portugal), 2
Claire Bonaccorso (Australia), 2
Hope Harper (USA), 2
Emily Plajer (USA), 2
Trisha Green (USA), 2
Meechka Marcelin (USA), 2
Hyekyeong Hwang (South Korea), 2
Yadira Rosado (USA), 2
Alexandria Ross (USA), 2
Jodie Yunker (USA), 2
Giuditta Taccani (Italy), 2
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Schwarzenegger Responds After ‘Screw Your Freedom’ Comments
After making comments about anti-maskers, Arnold Schwarzenegger has responded once again.
There has been plenty of backlash against Arnold Schwarzenegger since his recent comments about anti-maskers during the COVID-19 pandemic. “Screw your freedom” is the phrase that has not been received well from many. Schwarzenegger continued by calling people who do not wear masks “schmucks.”
Different companies and individuals have commented and began taking action following these comments. Schwarzenegger himself recently responded following his comments in a recent column with The Atlantic.
“I’ll admit, calling people schmucks and saying “Screw your freedom” was a little much, even if I stand by the sentiment. But there is nothing that I’m more passionate about than keeping America great, and it’s the only subject that can make me lose my temper,” Schwarzenegger wrote.
Arnold Schwarzenegger knew that he would receive backlash for his comments but did not exactly take them back. He continued discussing responsibilities that Americans should have.
“But some of the responses really worried me. Many people told me that the Constitution gives them rights, but not responsibilities. They feel no duty to protect their fellow citizens.”
“That’s when I realized we all need a civics lesson. I can’t help but wonder how much better off we’d be if Americans took a step back from politics and spent a minute thinking about how lucky we are to call this country home. Instead of tweeting, we could think about what we owe to the patriots who came before us and those who will follow us.”
On Monday, REDCON1 CEO Aaron Singerman announced that his company will no longer be sponsors of the Arnold Classic. Mutant Nutrition will replace REDCON1 as spoors at the event this year. Executives of the event have confirmed that there is no sponsorship issue with the Arnold Classic.
Senior event manager Brent LaLonde recently spoke with Generation Iron’s Edwin Mejia Jr. and assured that the Arnold Classic events will continue to be first-class events with many sponsors continuing to work with the brand. They are also offering for REDCON1 athletes to still participate in the event.
“We are appreciative of all of the companies and people that are working with us to support the athletes and fans that are looking forward to being in Columbus,” executives of the Arnold Classic have said.
“As always, Arnold will personally pay for the travel of athletes. If REDCON1 won’t supper their efforts to compete in the Arnold Classic, we will make sure they have the chance to be onstage. This show isn’t political.”
Along with REDCON1’s decision to withdraw as a sponsor, Brian Shaw has recently taken down posters of Arnold Schwarzenegger in his gym. Many took offense to Schwarzenegger’s comments about freedom in America, especially with him finding great success in many areas after coming from Austria. This is something that Schwarzenegger addressed as well.
“I am an immigrant. This country gave me everything. I often tell people not to call me self-made; I prefer to call myself American-made. My success would have been impossible without the principles of the United States and the generosity of Americans.”
Generation Iron will continue to provide updates as more news come out involving this story. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Header photo credit: Gage Skidmore