All Posts By Muscle Insider

Tips To Get Rid Of Stubborn Body Fat

Strategy is important if you want to be rid of annoying body fat.
A bodybuilder’s chief enemy is definitely the dreaded stubborn body fat. It’s that extra layer of fat around your lower abdomen. It’s the love handles of doom that cause you constant worry. How the hell do I get rid of that muffin top look. It’s something that many a bodybuilder has asked themselves.
They lift heavy, they have a decent diet and they do just enough cardio to burn fat without burning their muscle. Yet the love handles, obliques, and abdomen still look as flabby as ever. So what the hell can you do to lower your body fat percentage in order to make your muscles pop? Well take a look at a few of these tips to appear ripped in no time.
Diet

We’ve mentioned it before, but we can’t emphasize enough how important dieting is to making your abs pop. You can work the abs constantly, do a thousand sit ups, use that ab roller like crazy, but as long as your diet remains crappy then that extra layer of fat is likely going nowhere.
You have to build a diet around your macro nutrition. It’s all about percentages, so if you want to start seeing a change – then start shaping up your diet. Let’s dive into two different methods: ELEL and EMEM and see how you can utilize both to start making some major changes.

Eat Less, Exercise Less
Eat less?! Exercise less?!?! Why the hell would I do that?! Trust us when we say that it may sound like a risky proposition, one that would see you losing all of your gains. But you have to take in mind that if you want to drop body fat then you’ll have to take in less calories.
You’ll also have to understand that if your calorie intake is lower then performing the same amount of activity is likely going to result in you burning yourself out. Cut back on the weight and exercise at a moderate pace that will keep you functioning. Out of your three meals for the day One meal should be based around protein, another around vegetables, and only one containing starch.

Eat More, Exercise More
Now this is the method that everyone should be down with. The idea of eating light and working out light could be a bit of a turn off for some lifters. So after taking a few weeks to lighten the load, eventually it will be time to push hard again. Your calorie level should increase above your norm and you should start lifting again like crazy.
Three meals a day as well as two protein based snacks and twice the amount of starch intake post workout. This approach is based on burning stubborn fat by keeping your metabolism ticking and working out at a high pace.
Constantly sticking to the same diet can get your body programmed to one thing. Every once in awhile it’s good to change things up to keep the metabolism working instead of plateauing.
So what’s your thoughts on this method? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

Reach New Levels With The 5×5 Training Routine

Looking to switch things up? This popular routine is the ultimate answer.
Okay, so you’ve been hitting the gym for a while; six months or maybe a few years. Suddenly things are starting to feel repetitive. Sure you love the release, the intensity, the way your body is transforming – but the routine is just getting stagnant.
That’s where the 5×5 training routine comes in. This is one of the most popular bodybuilding workouts in the business and for good reason. Ever since it was popularized by Arnold Schwarzenegger by writing about it in his book, The New Encyclopedia of Modern Bodybuilding, the world has gone nuts for 5×5 training.

But what makes it so different? Let’s take a look and break it down so you can start reaping the benefits of the 5×5 method.
A quick word of caution though; this is a workout routine for experienced trainers only. You should have a solid foundation of base training before starting something like this. Between the high intensity and the high volume required of the workout – you can run the risk of overtraining or injuring yourself. Just keep that in mind.
Now onto the breakdown:

What is the 5×5?
So what makes the 5×5 so different from your usual routine? To start, you aren’t lifting to failure. The goal is actually very simple: you perform five sets of five reps for every exercise in your workout. The workout should consist of full body free weight exercises. The ultimate goal to this routine is to add weight and continue to push up the amount of weight as you progress.
You want the amount of weight to really challenge and test your limits. Traditionally the first two sets at a lower amount and then the last three on the higher end – WITHOUT hitting the point of failure. It is very important to hit all five sets and reps or the program will not be successful. It’s a delicate balance that will take some prep and testing at first – but the results will be mind blowing.
How to Get Started
During the first week or so you should be feeling out exactly how much weight your body can handle. This might mean you will have to start off on the cautious side. If you hit all 5 sets too easily then you know to up the weight next time.
Once you find that perfect balance for the weight – lift at this amount for the first two weeks. At that point, try bumping up the weight about 10 lbs. You should be able to complete all 5 sets with the added weight at this point. If not, jump down 5 lbs until you can move up in weight again.
You should only be performing this workout three times a week (usually Mon, Wed, Fri) so you can have a full day of rest in between to properly recover. You should also be aiming to do three exercises per workout (usually compound exercises like squats, bench press, overhead press, barbell rows, and deadlifts). But if you want, you can add supplement workouts with fewer sets to really focus in on a certain muscle area.
A quick note about rest times: you normally want to have your rest between sets at about 1.5 to 3 minutes – depending how much you are struggling to complete the 5 sets. It’s very important to get the right amount of rest so you can complete them in full.

Getting stronger/Sample Workout
Now that you’ve gotten into the groove you should start to notice an incredible increase in strength and muscle gains. Remember to constantly increase the weight every week that you perform the full five sets successfully. This way you will continue to increase your max reps and constantly challenge yourself.
If you get to a point where you start missing a rep, don’t worry; just keep at the same weight for the next week’s workout until you can successfully complete the whole thing. Soon you’ll find yourself hitting new levels so consistently that you’d wonder why you hadn’t used this method before.
To give you a full picture of exactly what this workout will look like – here’s a sample workout so you can really wrap your brain (and muscles) around it:
MondayFlat Bench Press – 5×5Bent-Over Barbell Rows – 5×5Standing Military Press – 5×5
WednesdayDeadlifts – 5×5Weighted Chin-Ups – 5×5Barbell Squats – 5×5
FridayStanding Military Press – 5×5Dumbbell Rows – 5×5Incline Dumbbell Bench Press – 5×5
Thinking about using the 5×5 method? Or have you already joined the many ranks in using this popular workout? Let us know in the comments below and make sure to hit us up on our Facebook and Twitter pages too!

Maximize Growth With Resistance And Time Under Tension

Really see gains by adding an extra challenge to your workouts.
When we hit the gym, we all want to see those big gains come to life as quickly as possible. Our workouts are most likely centered around a number of reps inside a number of sets, but little do we think of speed or intensity when it comes to our lifts. Spending time in the gym can be great, some would say cathartic, others necessary. But with busy lives and schedules, most of us can’t afford to set up shop all day in a gym and pump away. Adding extra challenges and various approaches to our workouts are ways to shorten the time in the gym while maximizing our full gains.
Time under tension (TUT) is one such way to do that. Playing a vital role in muscle development, this works to perform a kind of resistance training on your muscles to add increased tension. With so much research on the best ways to train your muscles, there is by no means just one way to do so. Time under tension is simply one of many ways to do so, but the benefits of time under tension will be enough for you to want to include it in your workout regimen.

What Is Time Under Tension?
Time under tension refers to how long a muscle is under a certain amount stress and strain during an exercise, or put in a different way, the amount of time the muscle is under tension (1). By lengthening the phases of the movement, you are enforcing the idea that your muscle will work harder to optimize strength, growth, and endurance.
By slowing down the whole movement, you not only work the muscle under tension longer, but also create opportunities to work on other aspects of your workouts like mind-muscle connection to really get your body in sync with your brain. This will ultimately improve form and allow for bigger lifts and more gains.
Benefits Of Time Under Tension
Time under tension is one way to help break through any training plateau that can hurt your overall gains by flatlining your progress. By contracting your muscles longer, they not only work to break plateaus, but also improve daily functioning and overall athletic performance (2).

Working to enhance muscle size and strength, you will look more toned and feel great while experiencing less muscle soreness and increased confidence. Slowing down movements with time under tension will also help work mind-muscle connection to not only increase growth but also relax your mind and provide for a sense of awareness and concentration.

How To Do TUT
Hold Reps At Both Ends Of The Movement
One very effective way to work time under tension is by pausing at both the top and bottom of your movement. By providing a pause, you really get that good squeeze through the muscle before engaging the lengthening movement really working for muscle pumps. The only caution is to not pause for too long because the overload on your muscles can lead to unwanted pain and injury. Just add enough to get the squeeze and the pump, but not enough time for the muscle to rest.
Change Tempo
By changing your tempo, you play around with various points of time under tension. While some of the faster reps may see that time under tension fade slightly quicker, the slower reps will trick your muscles and make them think one way about what you’re doing really enhancing the growth (3). More with this is add a pause at the top and bottom while changing tempo and your muscle may just have enough for the day.

Use More Advanced Techniques
Try and spice up your workouts with advanced training techniques to really work your muscles differently to provide for a big gains. Stretching in between sets, forced reps, or negatives are solid advanced techniques to really try and work towards serious growth. Drop sets are one great way to really finish off a workout with. By working to get muscles deeper than just the surface, you really enhance strength and size for maximum gains (4). When performing more advanced techniques, it is important to practice safe measures so a small mistake doesn’t lead to injury.

Best Exercises To Perform Time Under Tension
Bench Press: By lowering the weight to your chest and with the nature of this movement, it allows for full extension at the top with room to pause at both the top and bottom. You can also experiment with different weight and you don’t have to go too heavy.
Tricep Extension: Feeling control as you pull down, but also as you return to the top. More of a slower tempo with pauses at either end would work wonders for this exercise with time under tension.
Pushups: These are great to begin experimenting with because it is all bodyweight and low risk. Tempo control or increased reps with pushups will really work to enhance your overall benefit.
Hamstring Curl: Great isolation exercise that you can do with maximum control to really work the hamstring. Something like tempo control with this would really work to maximize time under tension.
Wrap Up
Time under tension is just one way to really work those muscles and that all around muscle development. As a form of resistance training where you put your muscles through various time under tension, you really work to enhance size, strength, and functionality as well as really making that physique pop. Change up your routine and really work to benefit your gym time by working more efficiently with something like time under tension to make every lift truly count.
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

Rathleff, Michael Skovdal; Thorborg, Kristian; Bandholm, Thomas (2013). “Concentric and Eccentric Time-Under-Tension during Strengthening Exercises: Validity and Reliability of Stretch-Sensor Recordings from an Elastic Exercise-Band”. (source)
Bolanos, Fernando (2016). “Overcome strength-training plateau with accentuated eccentric loading”. (source)
Headley, Samuel A.; Henry, Kelley; Nindl, Bradley C.; Thompson, Brian A.; Kraemer, William J.; Jones, Margaret T. (2011). “Effects of Lifting Tempo on One Repetition Maximum and Hormonal Responses to a Bench Press Protocol”. (source)
Kravitz, Len (2007). “Training to Failure”. (source)

2021 California Night of Champions Pro Scorecard

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2021 St Louis Pro Scorecards

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2021 Indy Pro Scorecards

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2021 Grl Pwr Pro Scorecards

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IFBB Indy Pro 2021 Results

Indie Pro 2021 Results: After much hype, we have our champion.
This weekend held the IFBB Indy Pro 2021. After a long quiet period in the world of bodybuilding due to the world pandemic, this competition was one of the first majorly hyped shows of the season. The competition is yet another Olympia qualifying event, with the first place victor to earn qualification. After an exciting battle, the Indy Pro 2021 results have finally been called.
Finally, the 2021 bodybuilding season is starting to feel in full swing. Last weekend held the Pittsburgh Pro and after this weekend we will have the New York Pro upon us on May 15th. We’re finally getting to see some action and the hard work of hungry competitors displayed on stage.

Not only that, the Indy Pro 2021 was specifically hyped up because of three competitors. Blessing Awodibu, Morgan Aste, and Just Rodriguez. These three were frontrunners to win the show due to the impressive showcase of their physiques in social media updates and photos.
Blessing Awodibu, in particular, has been causing quite a stir. He not only competed today at the Indy Pro, but is also set to compete at the New York Pro next weekend. Blessing has been hyping that competition up with his online rivalry with Nick Walker. Tonight was a chance to preview if he could live up to the hype.
It’s not common for a competitor to compete in bodybuilding shows back to back weekends. Some fear this could lead to off timing with contest prep. Others believe it can lead to further success. With such a close gap between the two shows – it might be easier to simply stay competition ready throughout that week.
It’s a delicate balance and a double edged sword. Now that his first night of competing is completed – we’ll have to wait and see what happens next weekend.
But all of the hype is small in comparison to real honest results. And we now have the Indy Pro 2021 results officially announced. You can check them out below.
Indy Pro 2021 Breakdown
Men’s 212 Results
1. Tonio Burton2. Nathan Epler3. John Jewett4. Bryan Balzano5. Noel Adame
Men’s Open Results

That wraps up the IFBB Indy Pro 2021 results! Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!

Is DC Training Full of Crapp?

We take a look into Doggcrapp training.
Doggcrapp training, which is more commonly referred to as DC training, has been a workout system that has grown in popularity over the years. To some, it is a revolution that will change the way bodybuilders workout. To others it’s nothing special – just another alternative in a sea of workouts. We take a look into what Doggcrapp training is and break it down so you can decide for yourself. Is this a revolution – or a load of crapp?
Origins
DC training certainly has a wow factor when it comes to its name. It was invented by Dante Trudel who used the title Doggcrapp for his user name when he first started posting on a forum – these posts became a hit and would eventually become the basis for the training system that we know today.

What were these posts about? What is the essence of DC training? The core model behind DC training is a focus on constant progression. DC training uses low volumes and high frequency with rest-pause sets. They key there is low volume. This is what makes the training system so divided – most bodybuilders shun low volume like it’s the plague.

The Basic Gist
DC training requires three sessions a week of each body part worked during all sessions. You only have one working set per exercise that is taken beyond failure. While this might put off many bodybuilders, that one working set should be the most intense and excruciating workouts you ever perform.
The next step is to pick up weights that you absolutely know you can do ten reps with and perform them perfectly until failure – then take 10-15 deep belly breaths and do it again. Do this three times – once you are able to perform 15 reps in perfect form – you then have to up the weight. Lift and repeat.

There a few exceptions to this rule that we won’t go into detail here – but heavy compound exercises such as bent barbell rows or squats require a slightly different approach.
The DC training method also employs extreme stretching. Forget about the traditional stretches you already know about – Trudel wants you to feel high intensity pain with the stretches after each exercise you perform. The aim of this is to get the muscles to grow larger by expanding the connective tissue that surrounds it.
Next up is the cardio. With the actual workout sessions being so intense – the cardio should be performed on days off but definitely not ignored. Of course this should be low intensity for about 30-40 minutes in length.
How Long Should You Be Performing This Workout?
This program is so extreme that you can’t continually do it throughout the year. People who use DC training should have a bout six to twelve weeks of “blasting” which will really build up your gains. Then you rest for 10-14 days which can actually consist of a complete break from the gym (what!?). While this might sound counter intuitive – you can’t argue with the results that athletes who use the program get to show off at competitions.

Is Doggcrapp Bullcrap?
There are a few things about the DC training system that can be criticized – but in the end it all comes down to opinion. Is this a revolutionary new way of working out? We don’t think so. Does it work? Probably yes – but most likely not for everyone.
Certain elements of the training are up for debate as a whole. Things such as the extreme stretching has no proof as to whether it actually helps build muscle growth – and the DC workouts tend to emphasize smaller body parts before the big important ones.
One important thing to take note: this workout system is not meant for amateurs. Only highly experienced bodybuilders should attempt these workouts. Whether it works for you or not – don’t hurt yourself.
To finish you guys off, here’s a sample workout so you can get an idea of how the DC training system looks in practice:.
Sample Workout (RP = Rest Pause)
Monday

Incline bench press (11-15RP)
Standing military press (11-15RP)
Close grip bench press (11-15RP) [For smaller muscle groups, it is permissible to do 20-30 reps in rest-pause fashion]
Lat pulldown (11-15RP)
Deadlift (6-9) + (9-12) Straight sets

Wednesday

Barbell curls (11-15RP)
Hammer curls (10-20 straight set)
Seated calf raises (10-12 reps with slow negatives and pause at bottom)
Leg curl (15-30RP)
Back squat (6-10 straight set) + (Widowmaker 20 rep set)

Friday

Decline dumbbell press (11-15RP)
Dumbbell shoulder press (11-15RP)
Weighted dips (11-15RP)
Weighted chin-ups (11-15RP)
Bent over barbell row (10-12 reps straight set

What do you think of the Doggcrapp workout? Have you tried it before? Let us know in the comments and be sure to share your thoughts on our Facebook and Twitter pages as well!

Growth Hormones Vs Steroids Vs SARMs: Everything You Need To Know | Dr. Testosterone

If abused, the short term and long term effects of growth hormone can impede on your overall health.
When it comes to bodybuilders, athletes, or fitness junkies looking to get the edge with their gains, taking growth hormone (GH) is a highly sought after option. Growth hormone is a peptide hormone used to stimulate growth, cell reproduction and regeneration, and is vital for human development. Getting that shredded physique is something we all seek and when done right, big gains comes from growth hormone use. It is when it’s abused that things start to go awry.
We sat down with Dr. Testosterone to discuss growth hormone and the short term and long term effects of using it. How it works, why its prescribed, and the role it plays with acne are all key questions Dr. Testosterone addressed for us. We even took on the challenge of asking him whether conventional steroids or selective androgen receptor modulators (SARMs) were more effective for bodybuilding.

Dr. Testosterone is one a small selection of certified doctors whose mission is to improve the health and safety of bodybuilders. As someone who understands the laws and regulation surrounding steroid and PED use, he does his best to educate bodybuilders on the safest ways to enhance their overall physique and performance while staying the most safe. In our latest GI Exclusive interview, Dr. Testosterone talks about the truth surrounding growth hormone and the effects abuse can have on the body.
What Is Growth Hormone & How Does It Work?
Growth hormone is a peptide hormone used to stimulate growth, cell reproduction and regeneration, and is used as anabolic agent for performance enhancements. It is prescribed for those with Dwarfism, Turner Syndrome, HIV/AIDS patients who suffered from muscle wasting, and recovery and recuperation post-surgery (1).

How growth hormone works is that all organs have receptors or Insulin-like growth factor 1 (IGF-1) and when released, it works as a fat burner and can aid in cell recovery and recuperation. When we fast, we burn through growth hormone. Once it exceeds a certain limit, then we start to see skeletal muscle growth and visceral muscle growth, but also the negative effects.

Negative effects of Growth Hormone
In the short term, negative side effects of abused growth hormone include carpal tunnel syndrome and a pre-diabetic state. Growth hormone is responsible for the swelling which causes compression of your wrist tendons that pinch your medial nerve. Surgery is required to release this tension (2). Since GH liberates glucose from your liver into the blood stream, glycemia can occur. With little cardio and an elevated glycemic state, this can lead to Type 2 diabetes which is often why people take Insulin along with growth hormone as a regulator.
In the long term, while abuse may come with muscle growth, you are at an added risk of more severe side effects. Enlarged organs become a serious risk as a result of organomegaly and cardiomegaly. Enlarged jaw, cheekbones, forehead and other internal organs become enlarged and your heart can seriously increase in size causing its own series of side effects. Thicker skin, enlarged nose, lips, and tongue, and potential tumor growth if predisposed are all other effects that may come from GH abuse.
Acne Prevention From Steroids
When taking steroids, many report increased acne which can cause pain but can also just be uncomfortable and hurt your confidence. Since acne effects everyone at different times and is very common, there are many ways to treat acne, some naturally and others may require a doctor. Acne is a result of dihydrotestosterone (DHT) which is an androgen metabolite of testosterone (3). DHT stimulates the production of oil that leads to clogged glands and pores and often times these are unable to release oil leading to inflammation. Steroids metabolize to estrogen in the body and then to DHT causing all of the above.

Anti-androgens are one way to treat this but they may block DHT and you may feel the effects of low sex drive and depression. Other creams or antibiotics, purified alcohol, or UV light can also help. Diet is a key natural way to reduce acne and eating clean goes a long way. Avoiding trans or saturated fat is big, but consuming unsaturated fatty acids like fish oil can be very beneficial. Sugar causes inflammation through Insulin so removing as much sugar from your diet as you can is also a big bonus (4).

Conventional Steroids Vs. SARMs For Bodybuilding
While this may be a matter of opinion, Dr. Testosterone is a trusted voice when it comes to something like this topic. To start, selective androgen receptor modulators (SARMs) are a new kind of androgenic drug claiming to have more uses than your conventional steroids (5). The issue with many people is that this is still new and regulated like conventional steroids. Still with a gray area surrounding this treatment, many are suspicious without further evidence to back up claims that they have the same effects as anabolic steroids, but could be faked with other things that aren’t regulated.
For Dr. Testosterone, he feels comfortable with conventional steroids because they’ve been around for a very long time, amassing ample evidence as to their ability to work properly. Instead of going to the new kid on the block, we use pharmaceutical grade, legitimate steroids where we know of the side effects and proper dosages.
Wrap Up
Dr. Testosterone enlightened us with new and valuable information about growth hormones and the negative effects that come with too much. While trying to get to the next level is something we should all strive for, knowing how to safely and effectively do so is incredibly important. As someone who understands the science and the law behind these drugs, Dr. Testosterone is a great source of knowledge for all of us looking for that valuable information. Check out this GI Exclusive to learn more about growth hormone, the negative effects, and other aspects of health and safety to know when looking into something like this.
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

Goldberg, Linn; Rogol, Alan D.; Sonksen, Peter H. (2009). “Growth Hormone: Use and Abuse”. (source)
Cohn, L.; Feller, A. G.; Draper, M. W.; Rudman, I. W.; Rudman, D. (1993). “Carpal tunnel syndrome and gynaecomastia during growth hormone treatment of elderly men with low circulating IGF-1 concentrations”. (source)
Bergler-Czop, B. (2014). “The aetiopathogenesis of acne vulgaris- what’s new?”. (source)
Masterson, Katrina Nice (2018). “Acne Basics”. (source)
Negro-Vilar, Andres (1999). “Selective Androgen Receptor Modulators (SARMs): A Novel Approach to Androgen Therapy for the New Millennium”. (source)