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Kiki Vhyce Profile & Stats
The biography, life, and accomplishments of Kiki Vhyce
Kiki Vhyce is an Australian fitness model and bodybuilder whose hard work and dedication to sculpting her body as established her as one of the leading Australian fitness icons and personalities. Her strict attention to nutrition and training has earned her a great physique and well-earned success.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kiki Vhyce (IFBB Figure Competitor)
Weight
Height
Date Of Birth
155-165 lbs.
5’10”
09/16/1992
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
Australian
Biography
Kiki Vhyce began her bodybuilding transformation in 2011 when she felt she was underweight and not satisfied with her appearance. Her slender frame was not enough for her and she sought to tone and put on size to match her taller physique. With the goal of always competing, some debilitating health issues caused a setback for Vhyce and she sough the road to recovery, putting in every ounce that she could in order to improve and be the best version of herself that she could be. With both physical and mental health being very important for her, the experience of bettering herself proved to be the best choice she could have made.
Working in the gym for five years, her hard work, discipline, and attention to detail allowed her to build a strong physique, one worthy of hitting the stage and competing with the best of them. After success at amateur shows, she began to see great results and established herself as an accomplished bodybuilder and leading fitness personality in Australia.
Her first competitive shows were in 2017 after these years of training and building her physique. With major wins and a continued will to be the best, the aesthetic and superficial side is just part of the journey. For Vhyce, she loves the philosophy behind hard work and the real effort it takes to get there, proving that anything is possible.
Training
Kiki Vhyce focuses a lot on resistance exercises and seeks to build that strength and size through a series of exercises to target her whole body. Her website has options to buy some great training plans but here are some exercises she enjoys performing as she seeks to perfect her physique.
Upper Body
Dumbbell Incline Chest Press, 3 sets, 10 reps
Preacher Curls, 3 set, 10 reps
Banded Arm Curls, 3 set, 10-12 reps
Deadlift, 3 sets, 8 reps
Lat Pulldowns, 3 sets, 10-12 reps
Lateral Raises, 3 sets, 8-10 reps
Front Raises with EZ Bar, 3 sets, 8-10 reps
Bent Over Bar Row, 3 sets, 8 reps
Push-Ups, 3 sets, 15 reps
Lower Body
Barbell Squats, 3 sets, 8-10 reps
Banded Squats, 3 sets, 10-12 reps
Sissy Squats with Plate, 3 sets, 8 reps
Jumpies into Skater Squats, 3 sets, 8-10 reps
Banded Kettlebell Deadlift, 3 sets, 10 reps
Hamstring Curls, 3 sets, 10 reps
Hack Squat, 3 sets, 8-10 reps
Glute Extensions, 3 sets, 8-12 reps
Leg Extensions, 3 sets, 10 reps
Abs
Sit-Ups, 3 sets, 15-20 reps
Plank Twists, 3 sets, 15-20 reps
Nutrition
For Kiki, knowing exactly what to eat, when to eat, and how much to eat is incredibly important as she seeks to continue to tone and sculpt her physique. Since nutrition is the key to success in the gym and in life, figuring out these essentials is what it’s all about for her. Taking the foods she loves and strategically pairing them allows her to hit her goals and cuts down on figuring out exactly what, when, and how much to eat.
Supplementation
While Kiki uses her own supplements of choice, having a solid supplementation routine is key in making sure you maintain muscle and aid in your overall health. Looking into something like a pre-workout or protein powder can give you those pre- and post-workout necessities so you never have to worry. For those struggling to shed that unwanted body fat, a fat burner can do the trick. Of course, having a multivitamin that contains all the essential vitamins and minerals can really boost all areas of your gains, health, and wellness.
Competition History
2017 WBFF Gold Coast Australia- 3rd
2017 WBFF Sydney Australia- 5th
2018 Melbourne Championships/ Arnold Classic Qualifier- 1st (Women’s Figure First Timer, Women’s Figure Novice, Women’s Figure Open)
2018 IFBB Melbourne Championships/Arnold Classic Qualifier Season A- 1st (Women’s Victorian State Overall Figure Champion)
2018 Arnold Classic Australia- 1st (International Figure Novice Champion)
2018 Victorian Championships/Australian National Qualifier- 1st (IFBB Women’s Figure Open)
2018 IFBB Pro Victorian State Championships Australia- 1st (Figure Open & Overall Figure Champion)
James Hollingshead Looks Like a Jacked Gorilla Ahead of Olympia
James Hollingshead looks jacked ahead of the Olympia.
Ahead of the 2021 Olympia, James Hollingshead is looking like the dark horse to crack the top 5. While he hasn’t competed since the end of 2020, Hollingshead has been hard at work maintaining and improving upon his physique. These days, more than 19 weeks out, James Hollingshead is looking super jacked.
One of UK’s most prominent bodybuilders, James Hollingshead has worked his way up. While he always had potential to get to the next level, it wasn’t until 2020 that he really showed his class. After winning the Europa Pro and British Gran Prix in 2020, Hollingshead decided to sit out the 2020 Olympia.
Many wondered about this move. While he may have sat out the 2020 Olympia, Hollingshead also qualified for the 2021 show. With that in mind, Hollingshead decided that prepping for 2021 would be more beneficial for his chances than rushing into the the 2020 show.
It makes a lot of sense to be honest. The time off most likely allowed James Hollingshead to heal. That healing meant his body could recover and also potentially meant new muscle growth in the short term. After all, building muscle requires the break down AND healing of muscle. Rest is a great way to ensure proper healing. Also, the time off most likely allowed him focus on his specific strengths and weaknesses in order to make improvements.
To win the @mrolympiallc you have to take it from others who are also trying to take it from you
It’s a fight and a very real one
Though not with violence..its a fight with mental fortitude, physical capacity and absolute perseverance
I’ve been fighting for half my life.
James Hollingshead has begun his Olympia prep in earnest and is looking impressive. He has the shape, size, and symmetry that should carry him very far at the 2021 show. Here he is training arms and looking to build some even more massive peaks.
With Big Ramy shocking the bodybuilding world in 2020, all bets are off for this show. Brandon Curry is still looking to reclaim his title and Hadi Choopan is a viable threat to the title as well. With so much opposition, James Hollingshead will have to pull out all the stops if he wants to not only crack the top 5, but win the show outright.
Do you think James Hollingshead will crack the top 5 at the Olympia?
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.
The Rock Says Intense Prep for Black Adam Film Unlike Any Role Before
The Rock says his prep for the Black Adam film is unlike any role he’s done before.
Dwayne “The Rock” Johnson recently admitted that prepping for his role as DC Comic’s Black Adam has been taxing. In fact, the popular actor says that it’s his hardest prep for a role ever. That’s saying something considering the shape he’s gotten into portraying characters like Luke Hobbs in the Fast and Furious franchise.
If there’s one thing you can say for Dwayne “The Rock” Johnson it’s that he’s workhorse. The popular actor is always looking to keep himself in top condition for roles and his overall health. He’s a hard worker who is always looking to improve upon his athleticism and physique. That said it appears that his role for the Black Adam film has been rather taxing.
After being a pro wrestler and NFL hopeful you would think The Rock would be prepared for getting in shape for a role. But to portray the DC Comics character, The Rock has needed to push himself harder than ever before.
Intense Preparation
In a recent post to his Instagram, The Rock detailed just how hard the training for Black Adam has been.
Late night training ??Big week for #BlackAdam shooting my “champion” scenes with my shirt off and showing my body.
Been working extremely hard dieting, training and conditioning unlike any other role of my entire career.
Manipulating water, sodium, cardio but also having to push and pull real iron to have dense, dry, detailed muscle.It’s a real science that takes months and months to dial it all in with my strength & conditioning coach @daverienzi who keeps a very watchful eye, constantly fine tuning our strategy daily.
As many of you know, the intense (and exciting) comic mythology of Teth Adam – he becomes the immortal “champion” by the Gods.Blessed with the powers of Superman and dangerous magic from the wizards.
Then his rage turns his soul dark, forever becoming Black Adam⚡️
Big week, grateful for the grind & support – here we go??
It’s clear that The Rock has a great deal of motivation for the role. He’s been willing to push his body to the next level in order to get things right. Not only is he a fan of the source material, but he hopes to give fans exactly what they’re seeking for a Black Adam film. That means getting into the best possible physical condition to portray the legendary comic book character on the big screen.
But to think that the role has been this taxing on The Rock is truly surprising. With the goal to make this into a franchise, the question becomes, will The Rock be able to put himself through this over and over again? With his work ethic it’s likely he’ll be up to the task.
What do you think of The Rock and his current condition?
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.
Melle Mel: Shaun Clarida Had A Better Physique Than Big Ramy At Olympia 2020
Melle Mel explains why he believes Shaun Clarida was the best bodybuilder of the entire night at Olympia 2020.
Melle Mel previously stated in one of our interview segments that the quality of the Men’s Open bodybuilders were impressive but not ideal. By that he means that there was no Ronnie Coleman, Phil Heath, or Dorian Yates type of brilliance on display. In his mind, Big Ramy was no better than anyone in the top 10 at Olympia 2020. In our latest GI Exclusive interview, Melle Mel goes a step further. He believes that Men’s 212 champion Shaun Clarida had a better physique than Big Ramy and anyone else on the Men’s Open stage.
Melle Mel loves bodybuilding but he falls into the camp of people who think Men’s Open has become too bloated with size. While he does enjoy the freak factor, he laments the loss of beauty in more conditioned and aesthetic physiques. Which is why he was happy for the creation of Classic Physique.
Somewhat ironically, it wasn’t the Classic Physique Olympia 2020 champion that stood out to him this past year. It was the Men’s 212 champion – Shaun Clarida. Known for his small height, Clarida was a Men’s 212 bodybuilder that often got overlooked. He proved the world that they should start paying attention with a truly career defining physique at Olympia 2020. He won and became champion.
Melle Mel believes that Shaun Clarida is the ideal phyisque that bodybuilders should all aspire towards. He goes as far to claim that if Clarida stood on stage next to Big Ramy – that Clarida would have won the Mr. Olympia overall. That’s how much Melle Mel was impressed by Clarida’s physique.
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Check out our GI Exclusive segment with Melle Mel above!
Of course, the sheer height and size difference would be a challenge for Clarida to overcome. But Melle Mel believes that size should not always matter. Bigger is not always better. He believes that Clarida should be able to stand side by side with Big Ramy – and fans and judges should be able to award Clarida victory regardless of his smaller size.
“Now had he stood beside Big Ramy, I guarantee you he would look better than Big Ramy,” Melle Mel states in our interview. He goes on, “He just wouldn’t be bigger. So you would probably overlook him. Absolutely he was in better conditioning than Big Ramy.”
The point Melle Mel seems to be making here is that it’s natural for us to overlook smaller stature people. Even if Clarida held a better conditioned physique – it would be less noticeable when an elephant is standing next to him. That being said, if it was possible to really let the crowd evaluate each of them honestly – Melle Mel thinks it’s clear that Clarida was superior in every single way.
There was a time in bodybuilding’s younger era, where the lightweight and heavyweight bodybuilders would ultimately battle on stage side by side for an overall winner. That has disappeared with the removal of traditional weight classes and the creation of divisions. Perhaps one day the IFBB and NPC can open up special crossover categories.
Imagine the Mr. Olympia standing next to the Men’s 212 Olympia and so on. Would it always be guaranteed that the Men’s Open competitor wins? Or would we have some surprise upsets? Melle Mel wants to believe that someone like Clarida can win overall – but we’ll never know unless these sort of crossover events are allowed to happen.
You can watch Melle Mel’s full comments on Shaun Clarida and Big Ramy in our latest GI Exclusive interview segment above!
Flexibility Vs. Mobility: The Difference You Need To Know
Flexibility and mobility are often used interchangeably, but there is a big difference that is important for your growth and performance.
People have used the terms flexibility and mobility interchangeably for years, but given that these two are very different, a push to change the rhetoric and separate these two has begun. We all know it is important to stretch. To stay loose and limber for whatever workout comes our way while also improving our posture and keeping us stable and balanced for those big lifts.
But static stretching and dynamic stretching work differently for us and while both work to lengthen and stretch out our muscles, it is important to really dive into the differences this causes for both mobility and flexibility. Flexibility deals with someone’s ability to move joints effectively through a complete range of motion to allow for a passive movement. Mobility is the body’s ability to move through that range of motion with control, which requires flexibility.
The key for both of these is actually stability. When we sat down with coach and fitness entrepreneur Don Saladino to discuss how to improve posture, he broke down for us the importance of stability. Stability equals strength and by combining flexibility with stability we come out with mobility.
What Is Flexibility?
Flexibility, to put it simply, is the quality of bending easily without breaking. It is the range of motion in a joint or a group of joints to move through a complete range of motion effectively. This typically allows a movement to happen passively, thus allowing us to hold a certain stretch without any pain in that joint or the joints surrounding it (1). This could be anything from holding a static stretch to bending down for something or getting out of bed. Flexibility varies from person to person given the differences in muscle length and can increase with exercise and stretching.
What About Mobility?
Mobility is the ability to move or be moved with ease. The key to longevity, mobility is the ability control the entire range of motion. This requires strength, also known as stability, as well as flexibility to improve that range of motion. This allows us to have total control in order to maximize all of our movements functionally and effectively to lift more without any unwanted pain or strain (2).
Isolated mobility is when a certain muscle or muscle group is mobile. This may work for sport specific movements, but overall mobility should be our goal. This is judged by how balanced your entire body is as a whole and is far more important than only being partially mobile. With overall mobility, you will be able to tackle any position or lift thrown your way to really maximize performance.
Why This Difference Matters?
Many people are flexible, meaning they can hold a certain stretch for a long time and even put their legs behind their heads. But that doesn’t mean they are mobile. Muscles that are flexible may be trying to compensate for areas where stability is lacking. If stabilizer muscles are not strong enough, then we rely on our mover muscles to pick up the slack, resulting in pain or poor posture. This ends up limiting mobility (3).
Since flexibility is the muscles ability to be lengthened, that doesn’t solve our problem with range of motion. Performing a big lift requires our joints to be able to move that weight as effectively as possible and that ability to move through range of motion is where are desire for mobility comes into play. So, if flexibility plus stability equals mobility, then we need to both be able to lengthen our muscles and have the proper strength to support range of motion. Control is key here and that comes through strength, coordination of our muscles and the proper functioning of our stabilizers.
Ways To Improve Mobility
To start, it is important for us to work on both strength and balance to enhance our stability and control, as well as working on flexibility to ensure loose muscles that can lengthen to their optimal capacity. Through proper lifts and a solid stretching routine, whether static or dynamic, we can start to see this change really happen.
For mobility, we should focus on:
Mobility Drills: These are geared towards range of motion and involve everything from moving, contracting, and relaxing our muscles. They can be isolated for specific areas or work multiple areas at once.
Stretching: Either static or dynamic, this will work to loosen up any stiff muscles that may be stopping you from moving well. Performing a dynamic stretching routine before your workout can really prime those muscles and a good static stretch post-workout can work to alleviate any muscle soreness and pain that may strike (4).
Coordination: This is important for you to get your body to act how you want it to. Better coordination with your joints and muscles will increase performance and you will feel more aware of the effects of your training.
Balance: Through balancing exercises, you will improve stability to provide a solid foundation to give yourself a good base for training. Activities like yoga and Pilates are great for this.
Massage Techniques: Using a foam roller, massage ball, or a massage gun are great ways to release tight muscles and work to lengthen them to relieve yourself of pain. Looking into a professional massage can also work wonders for you as a massage therapist will know exactly where to target to increase your performance (5).
Check out our list of the best foam rollers here or our list for the best massage guns here!
Wrap Up
While flexibility and mobility may be used interchangeably, they are very different at their cores. Flexibility is the ability to move joints effectively through a complete range of motion, often times passively. Mobility is the body’s ability to move through that range of motion with control, which requires stability. Stability equals strength and building that base is equally as important to mobility as being flexible. A simple equation to remember: Flexibility plus stability equals mobility.
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
Bushman, Barbara A. (2016). “Flexibility Exercises and Performance”. (source)
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Hodges, P.; Gurfinkel, V.; Brumagne, S.; Smith, T.; Cordo, P. (2002). “Coexistence of stability and mobility in postural control: Evidence from postural compensation for respiration”. (source)
Harvard Health Letter (2013). “The importance of stretching”. (source)
National Center for Complementary and Integrative Health. “Massage Therapy: What You Need To Know”. (source)
Eleiko Kettlebells Review To Maximize Strength & Hard Training
These kettlebells are durable and effective to help maximize all of your strength and hard training goals.
Product Overview
Kettlebells are great fitness tools to help enhance your growth as you seek the most out of strength training while also boosting aerobic capacity. As simple and convenient tools, kettlebells can be used at home or in the gym and provide for an effective way to power through training and into performance. Putting a priority on strength and hard training, Eleiko Kettlebells are sure fire products to help you achieve any and all of your goals.
Kettlebells work to provide benefits in a multitude of areas and can be used with a variety of exercises. As equipment for a full body workout, you can increase strength, endurance, and flexibility during any hard training (1). Promoting things like power, balance, and stability, you can work to nail down form to enhance mind-muscle connection while also allowing your body to fall into better muscle memory for bigger lifts (2). Eleiko Kettlebells can do all this and more as they seek to be simple, convenient, and effective ways to train.
Shop at Eleiko
Eleiko is on a mission is help make people stronger so they perform better in sports and in life. Their journey to making workout equipment is fascinating and started with their main metal product; waffle irons. Focusing on innovation and being committed to quality and performance, they sought to improve the lives of others and shift their focus to kettlebells, barbells, and more so those who want to can improve their strength training and performance to be the best they can be.
Check out our list of the Best Kettlebells for more great equipment!
Eleiko Kettlebells Highlights
Eleiko Kettlebells capitalize on the many benefits that a kettlebell can do from strength training, to endurance work, to promoting better form. Eleiko knows that athletes prioritize both training and performance, and while they are essentially one in the same, those at the top of their game know how to separate them and Eleiko has created a set of training kettlebells and competition kettlebells so all can improve their strength and hard training goals.
Training Kettlebells
These well-constructed kettlebells are classic and effective for dynamic strength movements and functional fitness. Designed for dynamic training, these will help you gain strength, mobility, and the cardiovascular benefit of real endurance. The varied grip allows for a double hand hold and the rugged and durable finish is resistant to high impact and holds chalk for a good grip. A durable high-grade cast iron kettlebell, this is perfect for those strength goals and the demands of hard training on the body.
Check Out Eleiko Training Kettlebells Here
Competition Kettlebells
These competition kettlebells are designed for performance and calibrated for competition and come in popular weight ranges. Using high-grade iron and a molded construction for exceptional durability, these kettlebells are carefully calibrated for competitive use with a wide flat base and non-corrosive steel handle. Regardless of the weight, each kettlebell is identical in size so you can continue to strength train with consistent equipment.
Check Out Eleiko Competition Kettlebells Here
Price & Effectiveness
Both of these Eleiko kettlebells, whether for training or for competition, are perfect for improving your strength and hard training goals. Built to last and highly durable, you absolutely can’t go wrong by using these in your home or at the gym.
The training kettlebells range in weight from 4kg all the way up to 56kg. Prices range from $25.00 to $163.00.
The competition kettlebells range in weight from 8kg to 32kg. Prices range from $65.00 to $153.00.
Pros
Durable and consistent
Great weight options for variety
Perfect for strength work and hard training
Great grips on both for stability and added strength
Cons
Premium priced
Eleiko Ambassador
Harrison Maurus – Weightlifter
Harrison Maurus is an American weightlifter on Team USA and an Eleiko ambassador, seeking to promote their great workout products to further his goals, but also those of others. He currently holds 10 American records and the Youth World Record in the clean and jerk. His past three World Championships finishes have been a bronze medal in 2017, 6th in 2018, and 9th in 2019, but that hasn’t stopped Maurus from continuing to compete at a high level to achieve his goal of a world title. Relying on Eleiko to help power his strength and hard training goals, Maurus knows just what it takes to be the best in the world.
Overall Value
Eleiko Kettlebells are great workout tools to really power you through any strength goals or hard training. Made from high-quality material and designed for optimal effectiveness, you can’t go wrong with a great kettlebell to add to your home or gym routine. What you are really getting is a top tier kettlebell that is built to last and designed for all your strength training goals. Check out Eleiko today and watch your strength, endurance, and stability grow to new heights.
Try Eleiko Kettlebells 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.
*Images courtesy of Eleiko, Harrison Maurus Instagram and Envato
References
Kravitz, Len. “Kettlebell Research Update”. (source)
Beardsley, Chris; Contreras, Bret (2014). “The Role of Kettlebells in Strength and Conditioning: A Review of the Literature”. (source)
Build Yoked Traps With This Workout
Workout For Building Mountain-Like Traps
Although the traps or trapezius muscles are the top-most muscles on the body, they are also one of the most overlooked muscle groups. Yoked traps can add to the overall aesthetics of your physique and can make you look stronger.
Most people train their trapezius muscles by doing a couple of exercises at the end of their shoulder workouts. In this workout, we’ll focus primarily on the traps so that they look like a couple of mountains rising out the top of your shoulders.
Dumbbell Upright Rows – 3 Sets 12-10-8 Reps
Dumbbell upright shrugs are an incredible exercise to build the size in the traps. Most people make the mistake of using momentum by swinging back and forth to lift the dumbbells. Doing so takes the tension off the traps.
Make sure you stretch out your traps at the bottom of the movement to recruit all the muscle fibers. Prefer dumbbells over a barbell in the upright rows as you can get a better range of motion.
Dumbbell Shrugs – 3 Sets 12 Reps
Shrugs are a staple in a trap workout. While shrugs are one of the easiest exercises to perform, most people screw up their form by lifting heavier weights than they can handle. Grab a dumbbell in each hand extended at arm’s length with a slight bend in your elbows.
Lift up your shoulders explosively with an aim to touch your ears with your shoulders. Return to the starting position with a slow and controlled movement. Keep your neck and back straight throughout the exercise and don’t use momentum by jerking at your knees.
Superset
Farmer’s Carry – 3 Sets 12 Steps on Each Side
Farmer’s carry is a compound movement and can also help in building overall strength and muscle mass. Grab a heavy dumbbell in each hand and walk around in the gym. Focus on building the tension on your traps.
Rack Deadlift – 3 Sets 12 Reps
Deadlifts are yet again a compound exercise which can add a lot of volume to your back. We limit the range of motion of the deadlifts in this workout to focus primarily on the trapezius muscle.
Machine Shrugs – 3 Sets 15 Reps
You need the right balance between the compound and isolation exercises to build monstrous traps. Machine shrugs are an isolation exercise which can help in improving the conditioning of the traps.
If you don’t have access to a machine shrug machine at your gym, you can use a shoulder press machine by standing on the seat and grabbing on to the handles. Being creative inside the gym can take you a long way.
Behind-The-Back Barbell Shrugs – 3 Sets 12-10-8 Reps
Behind-the-back barbell shrugs are different as compared to the orthodox barbell shrugs. You should consider lifting comparatively lighter weights as it’ll be harder to maintain balance while performing the exercise with a barbell behind your hamstrings.
Performing the behind-the-back barbell shrugs will target the front side of your traps. With the barbell shrugs, you’ll have trained your traps from all the possible angles in this workout.
Header image courtesy of Envato Elements
Which is your favorite muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Are Cheat Reps Helping or Harming You? The Truth Will Shock You
Revealing The Truth About Cheat Reps
Have you ever been called out by the bros at your gym while you were using just a little bit of momentum to complete your barbell bicep curls? Has anyone ever asked you to drop your ego and weights while you were struggling with your reps? If you’re nodding your head with tears in your eyes, we’ve written this guide on cheat reps just for you.
Anyone who uses momentum by rocking back and forth or behaves like King Kong by jerking the weights to the top of the movement will tell you that cheat reps help them annihilate their muscles. Are they right about the relationship between muscle hypertrophy and cheat reps or are they doing nothing more than stroking their ego? Let’s find out.
Why Do We Use Momentum in Our Exercises?
To understand why we use momentum, we need to deconstruct muscle hypertrophy. Muscle hypertrophy refers to an increase in muscle mass. As per the current hypertrophy theory, bigger muscles are a result of the mechanosensory converting mechanical energy into chemical signals that mediates the anabolic pathway.
Hypertrophy creates a situation where more proteins are being synthesized than degraded. Hence, it could be summarised that muscle hypertrophy is based on the recruitment of as many motor units as possible in the target muscles, and achieving high firing rates in these motor units for a sufficient duration of time.
According to a study, motor units are recruited in an orderly manner as per the load placed on them. Lower intensity tasks will call forth smaller motor unit action whereas higher intensity tasks will invoke the complete range of the motor units.
Here comes the big takeaway of this study. The researchers conducting this study concluded that this principle discounts the role of fatigue and its ability to impact motor unit recruitment.
Is Strict Form Overrated?
Gym bros will tell you that you need to stand straight while performing the barbell curls and your lower arms should be the only body parts moving. While a military-grade strict form is an ideal way of performing an exercise, you won’t be able to achieve muscle hypertrophy if you’re not pushing yourself through muscular failure. Why is that, you ask?
Fatigue
As your muscles begin to fatigue, the force your motor units generate goes down drastically. To maintain a full range of motion, enter hypertrophy, and get through the repetitions, you need to recruit higher threshold motor units which are only possible if you use momentum.
Resistance
The best part about cheat reps is that you can enter the state of hypertrophy even during a lower-intensity workout using lighter weights by performing the exercises to failure and using a little momentum to get a few extra reps out of the tank.
Why Most People Avoid “Cheating”
You might be wondering if cheat reps are so great then why do most coaches and trainers stop you from doing them? There are two main reasons for it:
1. Aesthetics
Let’s face it, cheat reps are not visually appealing. Most guys who make use of the technique look like noobs who have no idea of what they’re doing. While exercises performed with a strict form could make you look like a pro, using momentum with no control makes you look cringeworthy.
Aesthetically appealing stuff is easy to sell. This is the reason you’ll never see athletes lifting super heavyweights in promotional videos or magazine covers. These models are made to pose with weights they wouldn’t even warm up with before their workouts.
2. Injury
Forced reps are a two-edged sword. While they are great for helping you get the most out of your workouts, overdoing them or performing them without control can lead to an injury. Truth be told, most people do push their lucks too hard with the cheat reps. This also brings us to our next section –
Rules For Using Cheat Reps in Your Workouts
Heavy Axial Loaded Cheat Reps Are a Big NO
For the uninitiated, axial loading is the application of weight or force along the course of the long axis of the body. You should never attempt cheat repetitions on exercises like the squat, deadlift, standing military presses, good mornings, where the spinal column is directly under tension.
A little mistake on any single cheat rep can cause permanent damage to your body. You should always weigh the risk vs. reward of using momentum in exercises. Ask yourself – Does the risk of injury from performing cheat reps outweigh the benefit of potentially recruiting more high threshold motor units?
Each Set is Not a Cheat Set
If you have to use momentum in each set, you’re doing it all wrong. Maybe the bros were right about you, and you need to drop your ego. Cheat reps should be reserved for the last few repetitions of the final set of every exercise at max.
Strictly Restricted For Isolation Exercises
The things that can go wrong in isolation (single-joint) exercises are limited as compared to compound (multi-joint) exercises. People tend to use heavier weights on compound moves as they can use their secondary muscles in them.
In the isolation lifts, the machines by default make your form stricter due to which you need to lift lighter weights. The lesser degree of freedom while performing the forced reps can reduce your chances of an injury while helping you achieve muscular hypertrophy.
Don’t Go Overboard With The Cheat Reps
The degree of momentum people use during cheat reps can vary depending on multiple factors like body weight, exercise, and ego. You should be using moderate momentum to safely increase the muscle stimuli.
If you can’t curl a barbell without looking like a pendulum, you’re taking the cheat reps too far. You should also limit the use of forced reps in exercises you’re not comfortable performing.
To Cheat or Not to Cheat?
Monogamy is best when it is limited to your marriage and kept out of the gym. You will need to cheat on exercises to push your limits and take your gains to the next level. It is up to you to determine how far you want to take it.
Are you facing any mobility issues? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Joey Swoll Details His Rock Bottom Moment Of Pain Killer Addition
Joey Swoll opens up about his recent pain killer addiction, his rock bottom, and his recovery.
Over the past year, Joey Swoll made a public announcement online that shocked many of his fans. He had been quietly suffering from a pain killer addiction during the pandemic. Swoll made the post after he had put himself through recovery – but wanted his fans and followers to know the truth and hope to inspire those who are also suffering a way towards recovery. In our latest GI Exclusive interview, Joey Swoll goes into detail about how became addicted to pain killers, his rock bottom, and his journey towards recovery.
The last time we spoke to Joey Swoll, he described how he was not much of a drug user. He smokes marijuana but stays away from alcohol. All things considered, he was a very mild mannered person when it came to experimenting with drugs. So it makes it all the more shocking when he revealed that he was addicted to pain medication for about a year in 2020.
That’s why we decided to reconnect with Joey Swoll and discuss in more detail his addiction, how it started, and what he learned from the entire experience. Upon reconnecting with Swoll, he detailed how his pain killer addiction started. Like many cases, it was due to an original prescription to help treat an injury.
Joey Swoll explains at the same time as his injury, he was dealing with compounding stress putting weight on his shoulders. Of course, the pandemic was changing life as we knew it. He was also going through an emotional breakup and facing some serious business challenges. All of these added up to a level of stress and anxiety that he couldn’t handle. The pain medication he received for his injury suddenly made everything more manageable.
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Check out our GI Exclusive segment with Joey Swoll above!
Like any addiction, it became a slippery slope. He kept increasing pill dosages as his tolerance grew. Suddenly, something that was making him feel happy was no longer bringing him relief. He felt trapped. His mood wildly swung from hour to hour. He felt depressed, out of control, and trapped.
Joey Swoll goes on to describe his rock bottom moment. He took so many pills that he believed he should just take even more to overdose and end his life. He wrote messages to close friends stating he would do as such. Ultimately, and luckily, this didn’t happen. He made it through the night. It was a wake up call that he needed help.
This was then compounded by Joey Swoll’s mother connecting with him. Knowing her son better than anyone, she could tell something was wrong. When she confronted him, he realized that if his mother noticed something was wrong – he definitely had a problem.
Joey Swoll’s social media post showcasing his bed covered in sweat due to withdrawals (above).
Joey Swoll didn’t receive professional help for recovery. Instead he did research, slowly weened himself off the pills, and eventually got to a point where he was completely free of using them. He did suffer withdrawals but now after going through recovery, Swoll feels stronger and able to avoid relapse and further addiction in his future.
Ultimately, Joey Swoll suffered silently during most of his addiction. Due to the pandemic, he was able to be easily isolated during the entire time. None of his friends knew about it as it was happening and the people he did reach out to – never returned his calls.
Despite this being a low point and struggle in Joey Swoll’s life, he looks at the experience as something that made him stronger. Luckily, this is due to him finding the ability to overcome the addiction. He went public with his experience in the hopes of inspiring others who are quietly suffering. They are not alone even if it feels that way.
You can watch Joey Swoll go into more detail about his pain killer addiction, his rock bottom, and his recovery in our latest GI Exclusive interview segment above.
WATCH: Hafthor Bjornsson Spars Larry Wheels After Recent Exhibition Match
Hafthor Bjornsson and Larry Wheels square up in the boxing ring.
Hafthor Bjornsson has been prepping for his battle against Eddie Hall for what seems like forever now. The 2018 World’s Strongest Man has taken his prep very seriously and looks to showcase his dominance come September against his old rival. But before that, Bjornsson has engaged in hard training, exhibition matches, and most recently a sparring match with friend and fellow strength athlete Larry Wheels.
Not known for his ability to throw hands, Larry Wheels is a man who is willing to try just about anything. He even engaged in an arm wrestling match recently to add to his growing list of accomplishments. The Strength Wars star has tried just about everything under the sun in terms of strength sports. Now it appears that he wanted a taste of combat sports.
A Friendly Match
Hafthor Bjornsson decided to give Larry Wheels a taste of what the pugilist lifestyle is like in a recent sparring match.
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After the sparring match Larry Wheels spoke about his support of Hafthor Bjornsson against Eddie Hall.
“I’ll be right there with you while you train for Eddie,” said Larry. “Everyone knows I’m on team Thor, it’s no secret. Take his head off please.”
Hafthor Bjornsson recently showcased more of his ever growing skill in a recent exhibition match. The strongman champion demonstrated some improved ability in his second exhibition match and seems ready for the challenge of Eddie Hall.
A Successful Exhibition Match
The 2018 World’s Strongest Man took to Instagram to speak on his recent match.
Tonight was an important milestone in my boxing journey. I gained good experience from tonight’s exhibition that will serve me well in September. I would like to thank Simon Vallily for a great fight and for taking the fight on short notice. Big respect and all the best for the future. I want to give a big thanks to the sponsors who made tonight possible: @reignbodyfuel @thebeardstruggle @roguefitness @bukaboxing @mtkglobal . Thanks to @coresportsworld @donidrees for organising the event, and special thanks to @dubaisc . Finally, thank you to my fans, my coach, my family, and my friends for your unending love and support. ????
With all this experience it’s a safe bet that Hafthor Bjornsson will be ready to battle Eddie Hall in the fall.
What do you think of Hafthor Bjornsson sparring Larry Wheels?
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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.