Tag: Bodybuilding
Best Weightlifting Belts For Gains & Back Support (Updated 2021)
Stabilize your lower back and support those monster lifts with these weightlifting belts to see big gains.
While some certainly take the more “natural” approach when it comes to their big lifts and decide to not where one, weightlifting belts can be incredibly useful tools to keep you both safe and efficient in your workouts, especially when it comes to huge lifts for stability and added core support. Many people dawn these leather or nylon belts in the gym in efforts to assist lifts like the squat or the deadlift. Aside from keeping people safe by allowing for solid form, those powerlifters and bodybuilders who rock these belts love them because they can lift more weight.
We’ve put together a list of the Best Weightlifting Belts for 2021 to help you progress in your weightlifting journey. From leather to nylon, each is unique in its approach for functionality, durability, flexibility, and support, but can really work to elevate your big lifts.
Best Weightlifting Belts For 2021
Best Overall
Your lifting belt should be a great all-around aid to you in the gym, especially for those of you powerlifters and bodybuilders. A quality belt will provide core support, back support and stability, and the utmost protection as you lift massive weight. But it should also be comfortable and versatile to not interfere with your gains. SBD has created an awesome weightlifting belt that hits all the marks of a great lifting aid.
SBD 13MM Lever Belt
SBD 13mm Lever Belt is an awesome lifting belt designed for powerlifters and strongmen to really enhance overall support and strength. The English hide is prepared over five months in order to ensure strength and longevity so this belt is more comfortable with time and will last you well into your training years. A black oiled finish and red suede interior keeps you looking and feeling great while wearing it. The buckle is easily adjustable with a gliding lever action and prong belt for easy access and with 13mm of thickness, this belt is lightweight and flexible without sacrificing any gains to those powerlifters and bodybuilders.
SBD 13MM Lever Belt is a quality belt with 13mm thickness and 10cm width. Black oiled leather finish with red suede interior offers a sleek look on this belt that is USAPL and IPF approved.
Pros
Built to last, this is a quality and comfortable belt for stability and core support
It is easy to adjust and the many sizes offered ensures a snug fit
Looks and feels great in efforts to provide you with great support
Competition approved is a huge plus
Cons
A premium priced option only available through their website
Only 13mm thickness is available
The red suede tends to bleed when wet, so wearing a darker t-shirt the first few uses will prevent any unwanted staining
Price: $227.50
Check out our individual review for SBD 13MM Lever Belt here!
Best Lifting Belt For Deadlifts
The deadlift is one of those exercises powerlifters and bodybuilders just love to put on serious weight and get that off the ground. As a massive lift by nature, your belt should reflect the goals you seek most when it comes to driving that bar up. Gymreapers has this belt to offer the best support and protection for your back while still allowing for functional movements, especially with deadlifts.
Gymreapers 7MM Weightlifting Belt
Gymreapers 7MM Weightlifting Belt offers superior back support and protection for all those big lifts. A premium lifting belt, this is a durable option made from real reinforced leather with double stitching around the edges. While this is a sturdy belt, it won’t impede on your lifts and a lightweight metal buckle doesn’t get in the way. Lightweight and form fitting, this belt will give you great support while offering a snug fit and still allowing for optimal versatility. Great for deadlifts and those other leg and back workouts, this belt can allow you to generate strength and power effectively, especially with deadlifts.
Gymreapers 7MM Leather Weightlifting Belt provides great support for your back and legs. Durable and form fitting, this is perfect for those heavy lifts.
Pros
Great for deadlifts, as well as other legs and back workouts
Superior back support and protection with added core support
Lightweight and form fitting while still being versatile and offering stability
Cons
Some complaints around comfort but it is sturdy
Price: $89.99
Best Lever Lifting Belt
Belts that have a lever fastening system are incredibly convenient and simple to use so you don’t waste time in the gym and can get down to doing what you love. Pronged belts tend to be a hassle and take too long in between lifts to adjust. Gymreapers designed a great lever belt that is comfortable, simple to use, and seriously effective in seeing gains for those of you powerlifters and bodybuilders.
Gymreapers 10MM Lever Belt
Gymreapers 10MM Lever Belt is designed for athletes through rigorous testing to find the best quality and durability to aid in any and all of your lifts. Great form, fit, and function are matched by a clean design and easy-to-use lever for optimal adjustments and less hassle. High quality leather is coupled with smooth edges and reinforced stitching perfect for overall quality and longevity. Being USPA approved allows you to use this for competition so you can train and compete with a belt you can trust.
Gymreapers 10MM Lever Belt is examined and improved for quality and durability. A clean and easy design is matched by an easy-to-use lever function and quality leather.
Pros
Great form, fit, and functionality out of the belt with core support and stability
The lever function is a clean design and easy to use
Well-tested and researched for optimal effectiveness
USPA approved is awesome
Cons
Material on the buckle could be a bit better
Price: $110.00
Best Lifting Belt For Beginners
Those just starting out as powerlifters and bodybuilders may be unfamiliar with weightlifting belts and what to use them for. To start, an entry level belt should be comfortable and offer support but be very simple to use and here is where a Velcro strap comes into play. Harbinger has created a flexible, yet durable nylon belt with a Velcro strap so beginners can lift big in a simple way.
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger offers a great nylon lifting belt made from thick, flexible, heavy duty nylon which works to provide maximum comfort and durability while maintaining muscle warmth. Since the stitching runs in parallel lines across the entire belt, it allows for uniform support and better stabilization. The 4-inch belt with an extra wide 3-inch strap offers the proper lower back and abdominal support for those heavy lifts and big gains. The steel buckle makes tensioning more than easy for convenience and overall, this belt is great for both flexibility, stability, and core support.
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
Pros
The thick Velcro offers for great durability and support
Comfortable fit and aids in muscle warmth
The steel buckle makes for easy and simple adjusting
Cons
Not as rigid as other belts, so there may be others with more support
With Velcro straps, you always run the risk of durability issues
Price: $15.75/large belt (prices may vary slightly for other sizes)
Check out our individual review for Harbinger 4’’ Nylon Weightlifting Belt here!
Best Lifting Belt For Squats
Another big lift, squatting requires serious attention to form, especially as you stack more and more weight on. What you want out of a great squatting belt is something to offer core support and to keep your back neutral while offering balance and stability with some free movement. Pioneer creates amazing lifting belts that are durable and versatile to keep you safe during squats and seeing huge gains as powerlifters and bodybuilders.
Pioneer Leather Deadlift Belt
Pioneer Leather Deadlifting Belts are made from full grain sole leather to allow for repeated abuse and the prevention of wear and tear over time and are 6.5mm thick. The nickel-plated rivets and buckles hold this belt together and show true craftsmanship both in terms of look and quality. The beveled edges are put in place for added comfort, giving customers a sense of ease that Pioneer cares about the smaller details as well in their quest to make a great belt. Strong enough to be durable and last a long time while also allowing for comfort and versatility, you will feel great about any workout that comes your way. Made right here in the United States, this belt is an all around great addition to your gym bag and workout routine.
Pioneer Weightlifting Belts are great for heavy lifts and provide 6.5mm thickness for quality and durability. The tapered tongue and single prong buckle are perfect for a snug fit.
Pros
Three great size options with all being 6.5 mm thick
Nickel plated rivets and buckle are durable look great
Full grain sole leather allows for great strength and pliability
From a reputable and honest company in Pioneer
Cons
Unknown if belts are approved for competition or not
Price: Prices range from $51.95-$72.95
Check out our individual review for Pioneer Leather Deadlift Belts here!
Best Leather Lifting Belt For Weightlifting
Using a belt during weightlifting can be challenging as some weightlifting belts tend to interfere with your lift and cause more headache than you may like. A belt that will allow you to move freely while still offering great support is out there and Gymreapers is the way to go. Being lightweight and form fitting, you still get optimal movement for whatever exercise you need done as powerlifters and bodybuilders along with added core support and stability.
Gymreapers 7MM Weightlifting Belt
Gymreapers 7MM Weightlifting Belt offers superior back support and protection for all those big lifts. A premium lifting belt, this is a durable option made from real reinforced leather with double stitching around the edges. While this is a sturdy belt, it won’t impede on your lifts and a lightweight metal buckle doesn’t get in the way. Lightweight and form fitting, this belt will give you great support while offering a snug fit and still allowing for optimal versatility. Great for deadlifts and those other legs and back workouts, this belt can allow you to generate strength and power effectively.
Gymreapers 7MM Leather Weightlifting Belt provides great support for your back and legs. Durable and form fitting, this is perfect for those heavy lifts.
Pros
Great for deadlifts, as well as other legs and back workouts
Superior back support and protection
Lightweight and form fitting while still being versatile
Cons
Some complaints around comfort but it is sturdy
Price: $89.99
Benefits Of A Weightlifting Belt
Lifting belts provide for a host of solid benefits for powerlifters, bodybuilders, and other strength athletes, and primarily, they can support your core which is needed to conduct those heavy lifts. Reducing lower back strain is a huge benefit, and although a lifting belt is not a back brace, since it helps keep your core engaged (1), less strain on your lower back occurs and that increased stability allows for better range of movement (2). Now that you have proper form, your risk of injury decreases, and you can now lift more weight efficiently with less worry of unwanted pain. Ultimately, a weightlifting belt provides support, comfort, and versatility to your lifts so you can be comfortable lifting huge weight while also being safe and protecting your overall physical health.
What To Look For
Finding the right belt is really all a choice of personal preference and comfort, but there are some things to consider to find exactly what you are looking for to get out of the belt. For serious weightlifters, you may want to look into a leather lifting belt. These tend to be durable and last quite a long time. You also want to consider if you want a prong buckle or a lever. A lever buckle allows for greater convenience and a snug fit but again, this just comes down to your personal preference on the matter.
Leather Vs. Nylon
Leather weightlifting belts are indeed one of the most popular and effective options for powerlifters and bodybuilders because they provide maximum support for the heavy lifts. There are different types of leather as well and the decision to choose one type of leather is usually based on personal preference. But top grain is usually the most durable where as suede (split leather) is not as much so. There are also synthetic leather belts which are obviously not the same as real leather although some can be pretty effective. A good leather belt should be able to adequately support you by keeping your core muscles compressed and spine stiff throughout the lift (3).
Nylon material is much more flexible than leather and it’s also much more versatile. So, if you need a belt to do CrossFit type activities and/or if you just need some additional back support for walking around the house or anywhere really, then nylon is a good option. Nylon belts won’t entirely have the same support as a leather belt would but it really depends on the resistance loads used for weightlifting/activities (4). Many top athletes and lifters go with nylon for its versatility. And there are often many different materials blended with nylon for maximum durability and support like neoprene, polyester, and cotton.
How We Choose
When looking at the best weightlifting belts, especially for those powerlifters and bodybuilders, it’s important for us to first look at the reputation of the brand because a company should work for you and give you the best product around. The quality of the belt and its material is also very important because longevity and durability matter greatly. You don’t want a belt to last a short time, for it takes some getting used to and once it’s broken in, this can work wonders for you. We lastly look at price. We know sports equipment can get expensive but it is possible to find great products at affordable prices to maximize your gains without breaking the bank.
FAQ Section
What is the best weightlifting belt?
SBD 13mm Lever Belt. This belt is an awesome lifting belt designed for powerlifters and strongmen to really enhance overall support and strength. The English hide is prepared over five months in order to ensure strength and longevity so this belt is more comfortable with time and will last you well into your training years.
Do I really need a belt?
While you don’t really need a belt, it can greatly affect your lifts in a positive way. If you are more comfortable taking a natural approach, that is absolutely fine, but a belt can give you comfort and support in knowing you are more safe lifting that big weight as opposed to without (5).
When is the best time to wear a belt?
It is best to wear a belt when maxing out and performing very heavy lifts. But for those who are more comfortable wearing it for most exercises, that works too. It is important that you don’t become reliant on it because that can cause negative effects that you just don’t want.
Wrap Up
Finding the right weightlifting belt can be challenging. Your weightlifting goals and big gains are important for your overall growth but doing so safely and effectively should be top priority. When looking for a good belt, it is helpful to consider both flexibility and support, but also durability and affordability. A good quality lifting belt can be your best friend in the gym for years and the investment should only be a benefit to you. Check out our list of these top lifting belts and really work to see those big gains get even bigger.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Miyamoto, K.; Iinuma, N.; Maeda, M.; Wada, E.; Shimizu, K. (1999). “Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles”. (source)
Finnie, S. B.; Wheeldon, T. J.; Hensrud, D. D.; Dahm, D. L.; Smith, J. (2002). “Weight Lifting Belt: Motivations For Use”. (source)
Kingma, Idsart; Faber, Gert S.; Suwarganda, Edin K.; Bruijnen, Tom B.; et al. (2006). “Effect of a Stiff Lifting Belt on Spine Compression During Lifting”. (source)
Cholewicki, Jacek; Juluru, Krishna; Radebold, Andrea; Panjabi, Manohar M. (1999). “Lumbar spine stability can be augmented with an abdominal belt and/or increased intra-abdominal pressure”. (source)
Frankel, Christopher C.; Kravitz, Len. “The Weight Belt Controversy”. (source)
Melvin Anthony: How To Beat Big Ramy At The Mr. Olympia
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Melvin Anthony breaks down how Big Ramy needs to be more than “a little off” to lose Mr. Olympia. He needs to be knocked out.
After many years of close calls, Big Ramy has finally become the Mr. Olympia champion many fans hoped he would be. Now with the 2020 Olympia under his belt, he’s entering the biggest competition of the year as a returning champion. Will he be hard to defeat? Or will his past challenges with conditioning plague him in 2021? In our latest GI Exclusive interview, Melvin Anthony details what it will take for Big Ramy to lose the Mr. Olympia 2021.
During our conversation with Melvin Anthony, we asked if he had watched the Mr. Olympia 2020 last year. He does indeed continue to follow bodybuilding and was incredibly impressed by Big Ramy’s physique. He believes that the athlete certainly deserved the champion title.
But what does the future hold for Big Ramy? Will he continue to reign as champion or another one shot champion? Melvin Anthony doesn’t claim he can read the future – but he does look back at past champions to predict what it will take for Big Ramy to be defeated.
Melvin Anthony knows one thing is certain, an Olympia champion almost always maintains some sort of reign and repeat victories. There are exceptions and the past few years actually showcased that in the form of Shawn Rhoden and Brandon Curry. That being said, the majority of bodybuilders who win Mr. Olympia go on to win multiple in a row.
So while this is not a guarantee for Big Ramy, Melvin Anthony believes that it will take more than him being “a little off” to lose the title. Judging is meant to be as objective as possible. At the end of the day, though, it’s a subjective sport. Judges will see Big Ramy differently than in previous years. He’s no longer a competitor hungry to win his first Olympia, he’s now a returning champion.
So Melvin Anthony believes that the only way Big Ramy will lose is if he is defeated by a “knock out.” What he means by this is that either Ramy has to make significant mistakes to his physique or someone has to show up with a next-level physique than we’ve seen so far. Big Ramy has a lot of mass on his side – but his conditioning is where he has struggled in the past. No one will be him on pure mass alone – so all other competitors will need to be more perfect than they ever have been in order to surpass Ramy. Or again as we mentioned earlier – Big Ramy would have to make a huge mistake.
Melvin Anthony acknowledges that everyone on the stage has a great challenge ahead of them. Big Ramy has the pressure of either matching his 2020 physique or making it even better. The other competitors all need to try and contend with Ramy’s massive size.
You can watch Melvin Anthony speak in full detail about Big Ramy and the future of Mr. Olympia in our latest GI Exclusive interview segment above!
Tasty Way to Fight Post-Workout Soreness: 5 Foods to Speed Up Muscle Recovery
Tasty Way to Fight Post-Workout Soreness: 5 Foods to Speed Up Muscle Recovery
Eating the right foods after a workout can help you not only recover faster and reduce some muscle soreness. This can help you bulk up or lose weight or both. Nutrition is key to successfully changing your body into the shape you want. And the best post-workout allies on your road to that change will be fish, berries, greens, and eggs.
5 Best Post-Workout Foods for Speedy Muscle Recovery
Tart cherries
All berries are exceptionally good for you and can help muscle recovery due to their antioxidant power. They are also low in calories but high in fiber, which makes them a perfect energizing snack. Tart cherries, in particular, are efficient in reducing muscle soreness, according to a study published in the Journal of the International Society of Sports Nutrition.
Eat tart cherries after your evening workout and you’ll be able to cash in on the other benefit they offer. This fruit stimulates the synthesis of melatonin. This means that you’ll be able to sleep and rest better after this treat.
But don’t mix berries with dairy products as the latter might reduce the absorption of antioxidants.
Eggs
Eggs are one of the best protein foods for building muscle. Therefore, eating them after a workout will speed up tissue recovery. This will not only reduce soreness but also help you beef up much faster.
When working out to beef up you’ll need to not only eat protein to grow muscle but also to burn body fat more effectively. Without this, your body won’t become toned and impressive, it’ll just get very big. Eggs, due to their easily digestible proteins, are perfect for both muscle growth and weight loss. To achieve the best results, you’ll need to burn fat and grow muscle fast. This means you should consider switching to an intensive diet plan to lose 10kg in a month because you need to aim for maximum fat loss in minimum time. Your diet will need to include eggs for breakfast and the post-workout meal. The serving for breakfast will enhance weight loss and help control your appetite.
Yogurt
Yogurt can be one of the best great post-workout foods because it will give you protein and probiotics. The latter will improve digestion and your immunity. This means they will help reduce inflammation, which is a major cause of muscle aches.
However, you need to know that yogurt is also on the list of foods that don’t deserve their reputation. That’s because the majority of yogurts you see in stores are flavored and contain lots of sugar. Simply put, those add nothing good to your daily nutrition profile.
For a yogurt to benefit your diet, you should eat plain Greek yogurt, which is naturally lower in fat. Note that any kind of yogurt has some sugar. That’s why it’s essential to avoid anything that has more of it added.
Fish
Salmon is your best friend for a truly health-boosting post-workout meal. Not only is it one of the top protein-rich foods. It also gives you a boost of essential omega 3 fatty acids. Those are effective anti-inflammatory agents that speed up recovery and boost your wellbeing in general.
Other types of fish that will be just as good are tuna, cod, and mackerel. You can also consider taking fish oil supplements if eating fish regularly isn’t an option for you.
Leafy greens
Leafy greens are among the healthiest foods on the planet. They improve cognitive abilities, heart health, and help you lose weight. They also speed up recovery by helping your body fight inflammation. This results in less soreness and more benefits from your workout overall.
Leafy greens also have the amazing property of reducing the levels of stress hormone cortisol. This is a huge boost to your health on many levels and reduces the strain that an intense workout can have on the body.
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I’m Agatha Singer, a work-from-home mom of two little nuggets. My interests range from the latest business management trends to healthy living and adventurous traveling. I always stay open to new ideas and expertise to make my writings handy and captivating for you. I’ll be happy to see you on my blog: http://www.agsinger.com!
The Only 3 Supplements You Should Be Using
The Only 3 Supplements You Should Be Using
The fitness industry is full of fads. The supplement companies have gotten better at marketing their products. Most of these companies invest more in marketing their products as compared to R&D.
As any marketing professional would confirm, the best way for a company to make more money is to get their customers to buy more products from them. The phenomena of selling a new product to an existing customer are known as cross-selling.
The idea of making more money can be tempting for anyone and we can’t blame the supplement companies for it. If a customer already has bought a whey protein powder, selling him another tub of the same product won’t be effective in moving the supplement company’s balance sheet.
On the other hand, the supplement company could bundle up the whey protein supplement with another supplement like a BCAA powder and a guarantee that it will give the consumer better results. Most of the people buying supplements to improve their bodies won’t mind spending a few more bucks every month in hope for better results.
Hardly do these buyers know, these additional supplements will minutely budge the needle. There is no doubt technology is getting better with time and so are the supplements. But the question is, do you need all the supplements a supplement company has in its catalog?
The simple answer is a no. Bodybuilding has been around for a long time and many bodybuilders made it big with the help of few supplements and so can you. Most of the athletes endorsing new supplements don’t use the products themselves. If they can do without it, so can you.
Whey Protein
If you’ve been around the fitness scene for some time, you would know the importance of whey protein by now. Most bodybuilders and fitness athletes swear by whey protein. Many of these athletes consume the protein powder multiple times in a day.
Whey protein powder contains essential amino acids which are absorbed quickly by the body. Studies show whey protein can help you increase strength, gain muscle and lose significant amounts of body fat.
You can also check out our official buyers guide for the best protein powders of the year right here. Take the guesswork out of perfecting your supplementation with our helpful guide.
Pre-Workout Supplements
Even the best of bodybuilders have days when they don’t feel like training. Pre-workout supplements can be the push you need on these days. Some pre-workout supplements can take your workouts to the next level by supplying you with energy, mental focus, and muscle pumps.
Some pre-workouts supplements contain stimulants. After some time your body can get accustomed to these stimulants and might stop responding to them. It is recommended that you cycle using the pre-workout supplements.
Find the perfect pre-workout to fit your lifestyle with our buyers guide of the best pre-workouts of the year right here.
Creatine
Creatine is a controversial supplement, and a lot has been said about it. Many people think using creatine can harm your kidneys, liver, and heart. Many studies have proved creatine is a completely safe supplement and has no side effects when used in moderation.
Creatine is a chemical which is naturally formed in the human body and is also found in red meat and seafood. Creatine can improve exercise performance and can help you complete more sets and reps which can, in turn, lead to gaining muscle mass.
Check out our official buyers guide for the best creatine on the market this year right here. We break down the pros and cons of the top creatine supplements for bodybuilders.
What supplements do you use?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Janet Layug Will Not Defend Bikini Title At 2021 Olympia
Reigning Olympia Bikini champion Janet Layug will not compete during this year’s competition.
Janet Layug has been a force in the Bikini Division since 2013. She has totaled 12 victories since becoming a professional and her biggest came at the 2020 Olympia. Layug finished at the top of the division during the biggest competition of the year but she will not be defending her title this time around.
Layug put together an IFBB Pro show that was Bikini only on Saturday, July 31 called Battle of the Bodies. During the competition, Layug announced that she will not be apart of this year’s Olympia. Mr. Olympia LLC shared the video on their Instagram page.
“I’ve been competing since 2013, a very long time, and I’ve enjoyed every moment of it. We have the Mr. Olympia show coming up again, here in about 10 weeks. I feel as though, with the journey and the path that I’m taking, I’m announcing that I will not be competing in this year’s Olympia.”
This means that there will be a new champion in the Bikini Division and it could be Maureen Blanquisco, who took home the prize during Janet Layug’s Battle of the Bodies. Elisa Pecini will also be in line to take back her title this year.
Layug saw great success during the Olympia with three-straight top three finishes. In 2019, she was beat out by Pecini but was able to get her revenge during the 2020 competition. In 2018, Layug finished third behind Angelica Teixeira and Lauralie Chapados.
Janey Layug did not close the door on future competitions but there is no plan of when she will return to the stage. Also, there were no reasons disclosed as to why she will not compete at this year’s Olympia.
“It is a bittersweet moment for me, but I think it’s the best choice. As we all know, when one door closes, a new one opens. So I’m beyond honored to present the award to the Bikini champion tonight, at my show, whoever that might be, and send then off to compete at the Olympia this year.”
The presence of Janet Layug will be missed at this year’s event but there is a chance she will be able to pick up another title in the future. As disappointing as it is to see Layug not compete, it is nice to see one of the best in the sport take a break when it is needed. And we know one thing for sure — there will be a new champion in the Bikini Division.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Guy Cisternino: Love For Social Media Is Replacing Love For Training In Bodybuilding
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Guy Cisternino shares one of the biggest things he hates about bodybuilding today.
Guy Cisternino is a pro bodybuilder who is not afraid to speak his mind – even if it’s not what people want to hear. That’s why we asked him to share one thing he loves about modern bodybuilding… and one thing he hates about modern bodybuilding. In our latest GI Exclusive, Guy Cisternino details how he loves the camaraderie of bodybuilding but hates how social media has changed training.
In our first GI Exclusive segment with Guy Cisternino, we discussed the viral video showcasing him confronting people at the gym. He was in the middle of a set and was angry due to younger gym patrons filming aggressively close to the current exercise machine Cisternino was using. Ultimately, he was able to explain himself and patch things up with the young gym-goers.
But the problem that started it, filming constantly in the gym during training, is the biggest thing that Guy Cisternino dislikes about modern bodybuilding. In his own words, he believes that, “the love for training is becoming more a love for social media.” What he means by this is that young bodybuilders see training more as “content” rather than a means to improving their physique.
This is, of course, a very generalized statement. But it tracks with what Guy Cisternino was telling us in a previous segment as well. Cisternino loves hardcore focused bodybuilders. Branch Warren is one of his biggest inspiration. Today, he sees less of that and more young bodybuilders constantly filming their training and filming random content in between sets. Cisternino worries that young bodybuilders are trying to skip the line and become famous before they accomplish major victories as a competitive bodybuilder.
Social media has also proved that you can be successful without ever competing. Influencers like Rich Piana, Bradley Martyn, and Craig Golias find success through social media without having to compete on the pro level. Guy Cisternino argues that those individuals are the outliers. The problem is everyone wants to be the outlier instead of doing the hard work of becoming a successful pro.
“They’re trying to be in our shoes as professionals before even stepping on stage. And it’s frustrating,” Guy Cisternino states in our interview. He continues:
“And yeah, in my eyes, and I don’t think it’s bad to say But for me to say it’s not disrespectful to think that a 20 year old kid has a camera crew filing himself working out because he thinks… he’s trying to be somebody on the same level as somebody like me? What I do? It’s crazy. It’s like, I would never act like I’m a professional football player on social media because I’m not a professional football player. But you’re going to act like you’re a professional bodybuilder or professional trainer and you’re 20 years old and have a camera crew? Like work for what you have.”
This is a divide between generations that exists beyond bodybuilding. A portion of millennials and Gen Z grew up a world where it feels like anyone can become famous because sites like YouTube and Instagram have a low bar for entry. Namely, it’s free to upload and broadcast content. Once that content became monetizable – newer generations discovered there was money to be made via influencer success.
But much like fame in any era – it can only be a small percentage who actually achieve it. Now with the bar for entry lower, it at least seems like more individuals are attempting to pursue it. There’s nothing inherently wrong with this. But when it enters tried and true traditions or public spaces – it can clash with the old way of doing things.
Is one inherently worse than the other? Time and reflection on an entire generation will be the true teacher. But for Guy Cisternino, it’s simply something he hates about the current state of bodybuilding. It’s not wrong. It’s not right. But it’s something that clashes with what he loves about bodybuilding – the passion for training above all else.
You can watch Guy Cisternino explain his full comments in our latest GI Exclusive interview segment above!
Become Immortal: The 3 Best Exercises That Will Make You Live Longer
Live long with the power of iron.
Respect your elders. Throughout childhood most of us have heard this term in some form or another. And although we did respect grandma and grandpa we think it’s safe to say none us wanted to look like them. If your grandpa was Jack Lalanne then I’ll give you that one. Fortunately – for the rest of us – we don’t have to. According to modern day science you can have the wisdom that comes with age and still keep the body of Conan The Barbarian. How? With some good ole’ fashion perspiration and inspiration my friend. Besides, I’m sure we would’ve respected grandpa even more if could dead 400 lbs…just sayin’.
According to one of the largest studies done on human gene expression, aging profoundly affects skeletal muscle, including loss of muscle mass and strength and increasing the levels of fat and connective tissue. This condition is known as age-related sarcopenia. However, sarcopenia can be combated with physical exercise as it is shown to counteract the effects of aging on certain genes.
“Strikingly, we find that genes that are associated with both aging and physical capacity are largely counteracting. The presented data thereby support efforts to maintain high physical fitness in an aging population to counteract negative effects on mitochondrial function.”
Even more interesting is that the body does not have an age-limit on improvement by exercise. Exercise, particularly weight lifting, have shown health improvements from people 80-90 years old. And the only reason that we can’t say even older is that is the oldest sample tested. It’s postulated that at any age exercise can have benefits when applied properly. So now that you know exercise can keep your engine burning for a long time what are the best ones to do? We’ve got a couple of suggestions.
The Sled Pull
Although recent to the fitness world in America the sled pull has been performed for decades by our Scandinavian logger friends. That’s right, the sled Pull was originally a log pull, and they didn’t tweet about it either. The sled pull is awesome because it’s a functional movement exercises which means it’s easily applicable to everyday life. Not only will it keep you out of the wheelchair but out of the physical therapist office as well. It’s lack of eccentric loading means it causes minimal wear on your body, greatly reducing the chance of injury or soreness. “I’m falling and I can’t get up”, not for you.
Squats
We know this is an obvious one but who doesn’t like hearing they’re right anyway? Simply put this is one of the best bone density, muscle building exercises out there. Why spend your golden years drinking lemonade on a porch when you can spend it hanging off the side of a cliff? This full body weight bearing exercise will help stave of things like osteoporosis and leave the doctor’s office as empty as high noon in a western.
Cardio
Whether you run a marathon, play racquetball, or swim, it really doesn’t matter. Just keep your cardio rate up for an extended period of time. The shortness of breath commonly associated with a set of stairs and old age can become a thing of the past. Pick a fun cardio workout that you enjoy doing and try to do it atleast twice a week. Better yet join a rec team and play with others! Having fun in social settings have been repeatedly proven to keep you happier and healthier in the long run.
We know you were looking forward to riding one of those stair mobile thingys pedaled on daytime t.v., but “I’m falling and I can’t get up” is no longer part of your vocabulary. Get up, get out, and train!
George Farah: How To Travel Before A Competition Without Ruining Your Physique
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Traveling takes away from a normal bodybuilding routine. Here’s how to avoid ruining your physique.
While a bodybuilder might first compete in their local state pro shows, eventually all pro bodybuilders must travel to compete. This presents an interesting challenge. Competition prep is a very delicate and specific time for pro bodybuilders. Traveling can disrupt that routine. So how do pro bodybuilders prevent ruining their physique while traveling to a pro show? In our latest GI Exclusive, George Farah explains how to properly travel without ruining your bodybuilding physique.
At some point or another, a successful bodybuilder will have to jump onto a plane to compete at a major pro show. It might be the New York Pro, Chicago Pro, Arnold Classic, or Olympia. In either case, long term travel will be involved. How do bodybuilders successfully travel so close to a competition without disrupting their prep diet and training?
We asked this very question to legendary bodybuilding coach and guru George Farah. His advice, while aimed at competitive bodybuilders, can also be very insightful for anyone looking to travel living a bodybuilding lifestyle. A massive and shredded physique requires a very strict diet and training. That goes out the window when you’re stuck on a plane for six-twelve hours being fed airline food. It’s never perfect – but George Farah has key tips to keep you on point.
While it may seem the biggest challenge is not getting the proper diet, the truth is that water weight is your biggest enemy while traveling. This is due to staying still for so long in one place sitting up. Whether it’s a car, a plane, or a train – sitting still for so long will cause your body to look “soft” due to water weight. That’s why George Farah stresses the importance of getting up and walking every 45 minutes of traveling.
It’s essential to getting blood flowing and preventing your water weight from going out of whack. In addition to this, if you are going to a show or someplace to showcase your physique – make sure to arrive 48 hours beforehand. This give you extra time to adjust once you land if anythings starts to look off.
It should also be noted that George Farah’s walking advice is a great tip for anyone traveling long distance – not just bodybuilders. Taking some time to stretch and walk every 45 minutes helps prevent the possibility of blood clots. While rare – if this does form it can eventually dislodge and flow to vital organs such as your heart. That can ultimately cause serious damage.
So George Farah’s advice is powerful on two fronts. It helps maintain your physique while traveling and also can help prevent blood clots. It’s a win/win situation. So make sure to take Farah’s advice seriously. It may sound simple and ineffective – it can actually make a big difference.
You can watch George Farah go into more detail about the key rules of traveling without ruining your physique in our latest GI Exclusive interview above!
2021 Vallarta BodyFit Contest Results
Complete results from the 2021 Vallarta BodyFit Contest.
The 2021 Vallarta BodyFit Contest saw two competitors gain qualification to the 2021 Mr. Olympia. On Saturday in Puerto Vallarta, Mexico, Noel Adame and Francesca Stoico finished at the top of their respective divisions and will have a chance to compete at the biggest event of the year.
Adame will prepare for his second Olympia appearance. The first came in 2019 where he finished 16th. Adame gained qualification by winning the Indy Pro 212. For Stoico, this is her fifth victory since 2018. She will also be making her second-straight appearance at the Olympia.
There were two divisions at the 2021 Vallarta BodyFit Contest that allowed winners to qualify for the Olympia. The full results have now been announced. Check out our full breakdown of the 2021 Vallarta BodyFit Contest results below.
Vallarta BodyFit Contest: All Division Winners
A quick breakdown of the winners in each division from the 2021 Vallarta BodyFit Contest. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s 212: Noel Adame
Bikini: Francesca Stoico
Vallarta BodyFit Contest Breakdown
Men’s 212 Results
First Place – Noel Adame
Second Place – Esteban Bravo
Third Place – Leonardis Cardoza
Fourth Place – Victor Eric Lopez Garcia
Fifth Place – Christyan Gomez
Bikini Results
First Place – Francesca Stoico
Second Place – Eli Fernandez
Third Place – Jasmine Gonzalez
Fourth Place – Pricila Rodrigues
Fifth Place – Jodie Yunker
Generation Iron wishes to congratulate all the great athletes who earned a win at the Vallarta BodyFit Contest. 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!
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.
Best on the Planet – Legs Which Can Put Tree Trunks To Shame
The Biggest and The Meanest Legs In The Fitness Industry
A pair of big wheels are what separate the men from the boys. Shredded legs are a sign of dedication, commitment, and brute strength. The athletes on the list make gym bros look like electric bulbs.
For an aesthetic physique, you need to lay equal, if not more, focus on your legs as compared to your upper body and the athletes in this article are the perfect example. The next time you think of skipping leg days, these athletes will haunt you in your dreams.
Tom Platz
If you’re talking about the most insane legs in the bodybuilding world, you can’t leave Tom Platz out of the conversation. The fact that Platz had the legs he had back in the golden era of bodybuilding is nothing but insane.
Ronnie Coleman
Ronnie Coleman holds the record for the most number of Mr. Olympia title wins. He won the most prestigious bodybuilding show for eight years in a row. Coleman was a force to be reckoned with in his competitive years.
Julian Smith
Julian Smith is also known as “The Quad Guy” and we approve his choice of name. Smith follows brutal leg workouts, and he shares them with his followers on Instagram. You’ll surely be motivated to train your legs after scrolling through his Insta feed.
Branch Warren
Warren is known for his grueling workouts. He works out at the non-air conditioned Metroflex gym in Texas which goes on to say a lot about his work ethic. Branch’s legs look nothing less than tree trunks with veins.
Jay Cutler
Being crowned 4X Mr. Olympia is proof Jay is one of the best bodybuilders in the world. Jay broke all the standards with his size and conditioning when he stepped on the Mr. Olympia stage to dethrone Ronnie Coleman (another entrant on our list) for the world’s best bodybuilder title.
Kai Greene
Kai was the contender for the Mr. Olympia title for the longest of times and some people consider him an uncrowned Mr. Olympia. Kai has a unique style of training, and he includes a variety of exercises to target and develop his legs.
Dorian Yates
Dorian Yates is 6X Mr. Olympia and is the person responsible for starting the trend of pushing the human muscular size into the stratosphere. Yates dwarfed everyone when he stepped on stage and dominated the bodybuilding world for years.
Ben Pakulski
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When you look at this picture, what comes to mind? Hard work? Genetics? Steroids? One thing I Suggest you NEVER do is discount how much work went into creating something. You have NO idea the amount of time, pain, discipline, and obsession went into creating this physique. Most people will fail in life because they discount the amount of time and work it’s going to take to get accomplish their goal, so when it gets hard they crumble like dry leaves. Whatever you think it took, multiple that by 20. And the next goal you set out to crush, multiply your expectation by 100 and hope it’s even harder. Never ask for it to be easy. Ask for you to be better. Im grateful for my pain, im grateful for my struggles, they made the man I am and will continue to push harder than most people ever conceive because I’ve been dark places most people aren’t willing to go. What struggles are you grateful for? #YouCantDoWhatIDo #mi40gym #muscleintelligence #mi40 #benpakulski #mi40life
A post shared by Ben Pakulski (@bpakfitness) on May 18, 2019 at 3:38pm PDT
Ben “Pak Man” Pakulski has one of the freakiest legs in the bodybuilding industry. His quad sweep is so defined, it looks like it’s morphed. It doesn’t end here, his 23-inch calves act as the show stoppers when he turns around to hit his posterior poses.
Joey Swoll
Joey’s legs look like a ton of meat has been slapped onto them. Swoll is one of the most famous internet fitness celebrities, and his popularity is growing with time. His aesthetic physique and insane athleticism have made him a crowd favorite.
Flex Lewis
Flex Lewis is the king of legs, and only a few people can challenge him for the throne. Lewi’s legs are perfectly proportionate, have the size, and his calves look like they have a life of their own.
Header image courtesy of Envato Elements
Who do you think has the best legs?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.