Tag: Bodybuilding
Phil Heath Fact Checks Gunter Schlierkamp’s Comments In Generation Iron Interview
Phil Heath responds in reaction to Gunter Schlierkamp’s recent statements in Generation Iron interview.
Over the past few weeks, we’ve been releasing GI Exclusive interview segments from our conversation with Gunter Schlierkamp. Known for his mass monster size in his heyday, Schlierkamp is an iconic veteran bodybuilder who competed primarily in the 90s and early 2000s. In our latest released segment, Schlierkamp shares his thoughts on Phil Heath’s physique and reign as Mr. Olympia. The comments caught Heath’s attention – and Phil Heath promptly responded by fact checking Schlierkamp’s comments via Instagram.
Phil Heath is one of the most successful pro bodybuilders in the history of the sport. He’s earned seven Mr. Olympia championship titles – matching Arnold Schwarzenegger and only one behind the world record holders Ronnie Coleman and Lee Haney. Despite this, he received criticism in his later years, namely 2017-2020 due to his relaxed stomach. By 2018, he fell to second at the Mr. Olympia. Upon returning in 2020, he placed 3rd.
In our GI Exclusive interview segment, Gunter Schlierkamp praised Phil Heath’s physique but felt that he ultimately tried to put on too much mass in his later career. Schlierkamp commented that, in general, bodybuilders need to not build mass beyond their frame. He believes that Heath made this very mistake – which led to his lower placings in 2018 and beyond. He also stated that he thought Kai Greene’s presence may have forced Heath’s hand to put on more muscle.
Phil Heath seems to have watched the interview himself and noticed some inconsistencies with Gunter Schlierkamp’s opinion. He decided to set the record straight by commenting on Instagram:
“The sad part is that Gunter isn’t speaking real here. I weighted LESS from 2014-2020 than my heaviest in 2013 so this only illustrates the LACK of KNOWLEDGE, while disregarding the fact I was injured throughout 2014-2020 only to have surgery beginning after 2017 win. If people really put some thought into what I am saying they’d soon realize that everyone having their entitled opinion is not telling it truly how things transpired. I cannot wait to disclose ore once my podcast is launched!”
Phil Heath makes a great point here. According to his comment, he weight his most during his prime years. He also points out that he had been suffering injury as early as 2014. This injury, which seems to be referencing his hernia issues and eventual surgery, has been the main element in his struggles 2017 to the present.
Gunter Schlierkamp, of course, was responding to our question on the fly. He likely didn’t have all the facts other than the general sense of what he witnessed as a fan of the sport. Schlierkamp earlier in our interview admitted to not being deeply connected to bodybuilding via social media. Schlierkamp’s response is most likely what he honestly believed in regards to Phil Heath. This seems to be the reason why Heath wanted to set the record straight.
Phil Heath also makes quick mention to his own personal podcast. While it is not launched yet, it seems that the seven time Mr. Olympia champion is in the process of hosting and distributing his own podcast talk show. From his comments here, it seems that Heath will be sharing detailed and honest info about his career and some behind-the-scenes insights into bodybuilding.
You can watch our GI Exclusive interview segment with Gunter Schlierkamp and his thoughts on Phil Heath below. But certainly make sure to read and keep in mind Phil Heath’s side of the story as well.
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Generation Iron will continue to update this report as more information becomes available. For more bodybuilding news and strength sports updates – make sure to stay tuned to the Generation Iron Fitness Network!
10 Ways Your Brain is Holding You Back From Achieving Your Dream Physique
10 Ways Your Brain is Holding You Back From Achieving Your Dream Physique
Even if you train every day, eat the right diet, and take proper rest, you’re still not guaranteed to achieve your dream physique. Reading this might break your heart but the truth had to put out for everyone to see.
Body transformation is as psychological as it is physiological. If your mental game is not on point, you won’t survive for long in this battle. Most people quit the fit lifestyle, not due to physical injuries but because they can’t take the mental pressure.
How Your Brain is Blockading Your Dream Physique Transformation
Setting Way Too Big Goals
In us humans, the desire to lift weights isn’t built-in from birth. Most people get a gym membership after they see a ripped guy on the cover of a magazine or Instagram, thank you internet.
These over-zealous newbies want quick results and forget to see the hard work, patience, commitment (and photoshop) behind their role model’s physique. Some will give up on their dream physique even before they recover from their first DOMS.
Following the Wrong Guru
You might be questioning how following the wrong guru is your own fault but it in fact is your own wrongdoing. Step back and think why you chose the coach you did or paid the Instagram fitness celeb for his online coaching program? Think long and hard enough and you’ll probably come to the same conclusion – it’s because of how they look.
After you get the program, you get hell-bent on following it without contemplating if what has worked for the guru would work for you. Did you pause before you hit the pay button and think if the guru actually knew what he was talking about or did you give in just because he looked dope and you assumed he knew all the secrets?
Your brain played games on you and you ignored all the other factors that could have played a big role in developing his ripped body, like genetics and, ahem, drugs.
Procrastinate
All the gyms around the world would be filled to the brim if it wasn’t for the three magic words – “I’ll start tomorrow”. After the leap is made and a gym membership is bought, procrastination remodels into indiscipline.
If people miss a training session on Friday, they turn it into a long weekend and promise themselves to work extra hard from Monday which they never end up doing because – Monday morning blues.
Demotivation
Some people have the innate ability to find all that is bad with something. If they don’t see the needle budge in the right direction within a week, they’ll throw in the towel. If their training buddy squats 20lbs more than them, they’ll blame their sore back and bad genetics and never step inside the squat rack again.
The biggest cause of dissatisfaction and demotivation in gyms is the mental competition people have with their peers. If you’re constantly in a state of frustration and unhappy with your progress, you’re going to quit training sooner or later.
You’ve Got Trust Issues
Not with your girl but with yourself. If you’ve ever found yourself wondering “how bad can it be?” looking down at the cheesecake on your plate at a wedding while you’re on a diet, you’re never going to achieve your dream physique.
If you avoid going out with your friends on a weekend because deep down inside you know you’ll end up cheating – not on your girl but your diet – you’ve some serious trust issues and you probably don’t have a girlfriend in the first place. The only way to fix this is by following a strict plan and sticking to it like your life depends on it.
Jump-Ships
How many new faces do you spot in your gym every month, never to see them after a few weeks ever again? We’ll narrate a short story of what is happening here. These people will train for a couple of days, and then conclude working out is not for them.
People have a habit of abandoning ships at the first sign of distress, and sadly, lifting weights is nothing but distress. They think to themselves that they could better utilize this time in learning to play the guitar, or starting an Instagram page about their hobby but in reality, most of these people end up hanging out with their friends in this freed-up time.
Overconfidence
Training, nutrition, and recovery are not the most important factors in a transformation, planning is. How many people have you seen walking into the gym with their workouts planned? Most end up doing the exercises they feel like depending on how hectic their day has been.
You don’t only need to plan the exercises, reps, and sets. You need to visualize yourself performing the exercises, do a mental rehearsal and then go and crush the weights in the gym. Plan the minutest details like the clothes you’ll be wearing, the tracks you’ll be listening to, and the shaker you’ll be carrying. Nothing should surprise you when you step inside the weight room.
Ego
Let’s be honest, we’ve all been here at some point. For many people, the weight they lift is directly proportional to their self-worth. Driven by the “do you even lift bro?” syndrome, many noobs are just hell-bent on banging out reps with utter disregard to their form or safety.
You Love A Well Marketed Product
Raise your hands if you’ve ever bought a weigh-loss-inducing green tea or a waistline-reducing sauna belt or a muscle-building whey protein powder – okay, we’ve all done the last one. Don’t fall for the products with perfectly chiseled models on their covers. These models probably got the physique they have by avoiding the products they are promoting. So, dear Timmy, please put down that weird muscle contracting vibrator machine.
Too Many “I Deserve It” Moments
The “I deserve it” moments are the biggest culprits in derailing the fitness progress in most cases. While some people feast on their favorite junk food after six days of intense dieting, others like to take an unplanned rest day because they worked too hard in the gym throughout the week. The quicker you get rid of this mindset, the faster you’ll achieve your dream physique.
Are you currently facing any of these mental roadblocks? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
“Meet the Olympians: Red Carpet Event” To Be Held This Weekend in Orlando
The “Meet the Olympians: Red Carpet Event” will be held this weekend in Orlando.
The 2021 Mr. Olympia will take place from Oct. 7-11 in Orlando. This weekend, some of the top bodybuilders in the world will gather for a different event for a great cause. Ed and Betty Pariso will promote an event called “Meet the Olympians: Red Carpet Event” beginning on Friday.
This will be a two-day event that will take place on Friday and Saturday at Orange County Convention Center in Orlando. Phil Heath and Flex Lewis will highlight the list of competitors set to make an appearance. Heath is one of the best bodybuilders of all-time. He totaled seven-straight victories at Mr. Olympia from 2011-2017. He returned to the competition last year where he finished third. Lewis is the king of the Men’s 212 division, where he has total seven 212 Olympia wins during his run. Fans are still eagerly waiting for his Men’s Open debut – which was delayed due to an injury last year.
Breon Ansley and Cydney Gillon are also scheduled to appear. Ansley exploded onto the scene in 2018 by winning the inaugural Arnold Classic Physique title. Later in the season, he added his second-straight Olympia Classic Physique victory. Gillon is one of the top female competitors earning wins at Figure Olympia at the 2018 IFBB Olympia and the Arnold Classic 2019 Figure International.
Other competitors set to appear include Natalia Coehlo, Raymont Edmonds, George Dabull Peterson, Derek Lunsford, Sheronica Henton, Lauren Dannenmiller, Lee Labrada, Hunter Labrada, Casey Marshall, and Terrance Ruffin. Former IFBB Pro Bob Cicherillo will host the event.
Ed and Betty Pariso will promote this event. Betty is a former IFBB Pro who has victories at events such as the 2001 Jan Tana Pro Classic and 2009 IFBB Tampa Bay Pro. This event will promote their charity, “The Ed & Betty Pariso Cancer Charity.”
Ed was diagnosed with a rare sarcoma cancer when masses were found in his lower abdomen and pelvic area in February 2017. After a surgery that spanned over 10 hours, the two large masses were successfully removed. Today, Ed and Betty have made it their goal to help whoever is in need and struggling with this horrible disease.
The Pariso’s have promoted and held many events over the years. Along with partners, such as Bodybuilding.com, Ed and Betty have become known for their shows that attract some of the top athletes in the world. Their goal is to help families dealing with cancer put it aside for an exciting day at a special event.
This weekend, Orlando will be the place to be to see some of the top competitors in the world. They will begin arriving at 3 pm on Friday an 11 am on Saturday. This is a chance for fans to meet some of their favorite athletes in the sport while contributing to a great cause.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Gunter Schlierkamp: Phil Heath’s Biggest Mistake That Ended His Olympia Reign
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Gunter Schlierkamp recounts the key advice he gave a young Phil Heath and how not following it led to his late stage downfall.
Genetically, some bodybuilders have bigger frames and some have smaller frames. Gunter Schlierkamp was a tall and wide-framed bodybuilder. It’s what allowed him to successfully carry such intense mass monster size. Phil Heath, on the other hand, is a small-framed bodybuilder. He’s shorter and simply doesn’t have the build to put on Ronnie Coleman kind of weight. In our latest GI Exclusive interview, Gunter Schlierkamp reflects on advice he once gave Phil Heath about building muscle to fit your frame.
While discussing his picks for the best bodybuilders of all time, Gunter Schlierkamp mentions Phil Heath. He put’s him firmly at number six on his list behind the likes of Ronnie Coleman, Lee Haney, and Jay Cutler. But as Schlierkamp reflects on Phil Heath, he becomes excited and frustrated at the same time.
Gunter Schlierkamp recounts the very first time he ever saw Phil Heath. It was before he went pro and was training to compete and earn his pro card. Schlierkamp saw Heath from afar and was astounded. His jaw dropped. He was looking at a bodybuilder with one of the most impressive physiques he had ever seen. Schlierkamp made a point to meet Phil Heath and see him up close.
Gunter Schlierkamp urged Phil Heath to compete right away. He could win instantly and become a pro bodybuilder. Heath was playing the long game. He wanted to wait another year to really perfect his physique. Ultimately, Phil Heath did earn his pro card and the rest his history.
But Gunter Schlierkamp also remembers a piece of advice he gave Phil Heath during those early years. He told him to always remember to not “overload his frame.” By that, Schlierkamp was talking about how much muscle mass to put on to fit your genetic size. Schlierkamp believes it is all too common in the modern era of bodybuilding for athletes to chase size beyond their frame. At the end of the day, your genetic frame cannot change. It’s no use fighting against it. If you “overload” the frame, you’ll look blocky and less pleasing.
This is the exact mistake that Gunter Schlierkamp saw Phil Heath make later in his career. There’s no denying that Heath had a fantastic run and deserved all seven of his Mr. Olympia titles. That’s no easy feat. He’ll go down in history for that. But Schlierkamp believes there could have been more victories in his future.
Unfortunately, Phil Heath started adding on more size and “overloaded” his frame. He believes that is in part what caused the distended stomach issues in his later career. Schlierkamp can’t help but understand why Phil Heath eventually fell into this trap. Kai Greene rose up in the ranks with a bigger frame and much more muscle mass. He was the direct threat and rival to Heath. This kind of pressure most likely caused Heath to try and up his game and increase size.
Phil Heath is a bodybuilder who had a fantastic run and will certainly be considered a legend etched forever in bodybuilding history. But other bodybuilders who overload their frame might not have that kind of success. That’s why Gunter Schlierkamp wants to share his advice with everyone watching – consider your frame when building muscle mass. Don’t fall into the trap of mass monster obsession.
You can watch Gunter Schlierkamp’s full comments in our latest GI Exclusive interview segment above!
5 Reasons You’re Not Gaining Muscle & How To Fix It
Gaining muscle is important for our overall growth and if you’ve found yourself hitting a plateau, there may be some worthwhile changes needed for your routine to see that desired growth.
We all put ample effort into our workouts every time we hit the gym. Even on our off days, the mere fact we pulled ourselves through the doors and picked up a weight is a small victory especially given our busy schedules. At the end of the day we all want the same thing: that desired physique and noticeable gains.
But sometimes those gains seem to evade us, causing frustration and confusion as to just what is happening to our muscle-building goals. You show up to the gym, grab the big weights, perform your compound lifts and movements, and even hit the treadmill, but those gains just aren’t showing like they should. While effort is a big piece of this, there may be other factors you won’t even notice that are causing the lack of gains you desire most.
Let’s look into just how muscle is built and some reasons you aren’t seeing those desired muscle gains. The solutions are very manageable and with some quick changes, you will be well on your way to seeing your goals become reality.
How Muscle Is Built
When it comes to building muscle, it is important to understand just how it’s built in our bodies and what is required. Protein is the building block of all muscle and that is where branched chain amino acids (BCAAs) and essential amino acids (EAAs) come into play. As essential organic compounds that are the foundation of protein, these amino acids are required for muscle growth, since protein is the essential building block of muscle (1). With these, protein synthesis occurs allowing you to pack on more muscle for increased strength and size.
Recovery is crucial for muscle growth and while working out and lifting big is important, what that does is actually creates micro tears in the muscles. With proper post-workout stretching and fuel, like a protein supplement, your body can repair those tears to create bigger, more full muscles. Without this, unwanted pain and strain are caused leading to potential injuries and a decrease in muscle growth.
5 Reasons You’re Not Gaining Muscle & Solutions
You Repeat The Same Moves & Same Weights
If you find yourself doing the same workout routine with the same exercise at the same weights, this monotony can really hurt your overall gains. Your muscles will become to used to the workout and work on autopilot having been through the same exercises over and over again. Your body starts to find ways to do less work because it already knows what exercise is coming.
How to fix it: Change up your routine! Look for fun, engaging, and challenging exercises that can really work your muscles differently. Also look into performing drop sets at the end of your workouts and adding more time under tension to work deeper muscle fibers.
You Are Doing Too Much Cardio
Many people do too much cardio because the common message is to burn more calories for weight loss. While that is true, if your goal is to reduce body fat and increase lean muscle, then lifting weights properly and effectively can do just that.
How to fix it: Stop consistent long cardio sessions! Without proper fuel, these are starting to take muscle to be used as fuel hurting your overall gains. For those who want cardio without the downsides of it hurting your gains, add something like HIIT training a couple times of week to still see growth as well as increased endurance (2).
You Aren’t Consistent
Some days you go to the gym, other days you stay home, eat pizza, and watch football. Muscle growth requires consistency and the will to get yourself moving in order to keep a good streak alive. Some train every day but then at night abandon all their goals and take part in a regular binge cycle.
How to fix it: Get on a solid plan you enjoy! It will be so much easier to see weight loss and muscle growth when you are working with a plan that you enjoy. Instead of starving yourself during the day and binging at night, or just skipping out on a workout, work to find ways to get fit while also having fun.
You Aren’t Getting Enough Recovery
If your workouts are too aggressive back to back then you are hurting your overall goals by not getting enough recovery. That much needed recovery time is what allows your body to fully heal those micro tears as a result of lifting and without it, your lifts will suffer because your muscles never have time to heal. Sleep is vital as well and needs to be a priority in our busy schedules (3).
How to fix it: Focus on recovery! We all focus on lifting, but it is important to know that lifting causes these tears. While that is an important part of growth, for our bodies need something to heal, if we treated recovery like our lifts, then we would have time to heal and see that growth return.
You Aren’t Consuming Enough Protein
Protein is essential for muscles to grow and you may be really protein deficient if your gains are not showing. This doesn’t mean you have to be on a carnivore diet to see gains, but it does require you to be diligent about what kind of foods and how much protein you are giving your body.
How to fix it: Protein, protein, protein! Really look to enhance your protein goals by eating more lean meat, which is a great source of other nutrients as well or looking into a solid protein supplement which can elevate performance and recovery (4).
Check out our list of the Best Protein Supplements here!
Wrap Up
We all want to see huge gains for ourselves. We work hard, hit the gym, and lift as much as our busy schedules will allow. If you aren’t seeing the growth you want, then look into your routine or dietary plan and see if anything listed above matches you. If it does, do not fear, for there are solutions to all of those issues. You can change your muscle building problems and should know how because that hard work should show anytime, anywhere so you can be proud of your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy Envato
References
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimising training programmes and maximising performance in highly trained endurance athletes”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
6 Badass Exercises You Can Do With A Pull Up Bar
6 Exercises You Can Do With a Pull-Up Bar
When people think about pull-up bars, they think of people performing pull-ups, but the pull-up bar can help you get so much more accomplished. You can train your complete upper body with nothing more than a bar you can hang on.
In this article, we will walk you through a few exercises you can perform on a pull-bar and build strength, muscle mass, and conditioning as a result. Once you’re done reading the article, you’ll have some cool things to try when you walk up to a pull-up bar the next time.
Pull-Ups/Chin-ups
Call them whatever you want, but the ability to do a pull-up is the biggest proof of your upper body strength. Pull-ups are also one of the most functional exercises you can perform. Imagine apocalypse has hit and you’re hanging by a cliff and the only way to save yourself is to pull yourself up.
We’re sure, at this moment, you wouldn’t want to regret not doing pull-ups at the gym. If you’re a beginner and can’t complete a pull-up, use momentum by jumping to grab the bar or get a spotter to help you with the exercise. Once you get better at this exercise, you can add resistance by using weights.
Muscle Ups
Muscle ups are what separate the men from the boys. It takes a whole new level of strength to complete a muscle-up. Start from a dead hang, complete a pull-up, and once you’re at the top of the pull-up, jerk and get into a chest dip position and complete a chest dip. Return to the dead hang and repeat for reps. The Muscle ups will work your back, biceps, triceps, core, and shoulders.
Underhand Pull-Ups
Life might put you in situations where you need an immediate biceps pump but have nothing more than a straight bar to hang on. Grab the bar with a supinated grip inside shoulder-width, lock your elbows in a place and lift yourself up using your biceps. By the end of this exercise, your biceps will be on fire.
Burpee Chin-Ups
If you’re in a mood to get your cardiovascular system going, we’ve got just the exercise for you. Stand under a pull-up bar, squat and get into a push-up position. Complete a push-up, return to the standing position, jump, grab the bar and complete a chin-up.
Hanging Leg Raises
Hanging leg raises are one of the most effective ab exercises. Hanging onto a bar provides your abs with the isolation to completely annihilate your midriff. Start in the dead hang position, lock out your knees and lift them so they are parallel to the floor.
Hanging Windshield Wipers
Obliques are one of the most overlooked muscles when it comes to upper body training. Hanging windshield wipers will smoke your obliques. In this exercise, you need to copy the movement of a car’s windshield wiper with your legs.
Hang from an overhead bar and shorten your armpits so you’re engaging your shoulders and not just hanging by your armpits. Squeeze your abs and lift your legs so you’re forming a “V” with your upper body and legs. Move your legs from side-to-side while holding them together like they’re one windshield wiper.
Which is your favorite pull-up bar exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
George Farah Answers: Are Fillers In Supplements Damaging Our Bodies?
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George Farah talks about switching to all natural ingredients and the potential dangers in supplement fillers.
George Farah has been a bodybuilder and trainer in the industry for a very long time now. With that amount of time and talent, he’s garnered a lot of respect from multiple generations of bodybuilders and fans. That’s why now, later in his life, he’s putting effort into his own supplement company with the hopes of changing out people view supplementation in bodybuilding. More specifically, he wants to get the message out there – stop allowing for filler in the supplements you buy. In our latest GI Exclusive, George Farah goes into detail about how filler in supplements might be affecting our bodies.
A year ago, we spoke with George Farah about his battle with cancer and eventual recovery. It was a moment that changed his life in more ways than one. A big factor that changed was how he viewed health and fitness. Farah had been a bodybuilder and later a guru for many decades of his life. His goal was to always help build and sculpt fantastic physiques. But that could come with potential health sacrifices. It seemed that Farah was starting to reconsider which sacrifices were worth it.
Fast forward to today and George Farah is still going strong with his new line of thinking. To go along with that new line of thinking, he started his own line of supplements. Surely he wants to make a successful business – but his inspiration was to help change the direction of supplements as a whole.
A big part of George Farah’s life change was determining what is healthy and what is not when it comes to consuming things into our body. Everyday ingredients like non-natural sugars could have very long term consequences on health. Many of us know sugar and corn starch is bad for us – but we consume it anyway. Part of the reason behind this is because these ingredients are in everything. Our society is built around convenience which comes with some not-so-healthy ingredients.
This is amplified when it comes to bodybuilding. Bodybuilders not only need to eat food to build muscle, they need to take a wide variety of supplement products to give them an edge towards success. But what exactly is in the supplements athletes consume?
There are certainly companies that provide healthy ingredients in their products. But for every good company there are three more bad ones just trying to cut costs and make money. Not all consumers do the research before buying. This is mostly because they believe the FDA would make sure all companies are playing by the rules.
But the rules keep changing every single year. And new substances are discovered that do not always catch wind in regulations until long after they are used by supplement companies. Once the FDA catches up, companies are already onto the next innovation. Again, this isn’t all companies – but certainly many are trying to focus on profits before anything else.
That’s where filler comes in. George Farah describes filler as a selection of compounds used to “fill” the supplement tub and give you your money’s worth. At their best, filler provide nothing to your body but make you feel like you’re consuming more. At their worst, they could potentially be harming our bodies.
The problem is there are not enough studies to really figure out what goes into filler and how it affects individuals over the long term. It’s almost impossible to keep up. With so many variables at play – it stays a consistent blind spot in the supplement world.
That’s why George Farah plays it safe, he only consumes supplements with all natural ingredients. It’s also what he focuses on for his own product line. He hopes that he can change the relationship bodybuilders have with supplements. As Farah has stated before, he believes that many extreme measures bodybuilders take today are unnecessary. That without them, and maybe a little extra hard work, the same results can be accomplished.
You can watch George Farah go into full detail about filler in supplements by watching our latest GI Exclusive interview segment above!
Victor Martinez: “I Don’t Trust Government. Period.”
Victor Martinez talks about living a year in a pandemic, if restrictions were effective or fair, and whether or not he trusts the new vaccines. The past year was a complicated and hard time for many people during the pandemic. This is true for nearly all walks of life – including the world of bodybuilding….
Is Kai Greene Challenging Phil Heath In Recent Tweet?
Kai Greene could be interested in a return to competition against a long-time rival.
Kai Greene has been active on social media in recent weeks. If Greene is interested in a return, he could have a plan for an event or perhaps a rematch. He took to Twitter on Wednesday to send out what could be a challenge to longtime rival Phil Heath.
Greene has not been shy about showing off his build — even weighing over 300 pounds. On Monday, Greene gave a physique update on Instagram where he is looking as shredded as ever while weighing 317 pounds. If there was a reason for the recent training and string of action on Instagram, it could have been revealed.
PHIL VS KAI
— Kai Greene (@KaiGreene) June 30, 2021
This would give Greene some extra motivation when training. A competition between the likes of Greene and Heath would certainly bring some excitement. The two rivals are both inactive but this could lure them out of retirement.
Fans have long begged for Kai Greene to return to the stage – though every year is let down with his absence. Phil Heath has also been showing off his latest training and physique in recent videos – which have given fans a reason to speculate that he will be competing soon. Follow that up with Kai Greene’s recent photos and cryptic tweet – and the stars seem to be aligning for a rematch.
Of course, Kai Greene has also teased fans for fun in years past – so this could be no different. Just a fun way to get people excited. At this moment, we have no way of knowing. Could this be the year that Kai Greene returns to the stage?
A Brief Look Back at the Kai Greene Vs Phil Heath Rivalry
The rivalry between Greene and Heath was one of the most intriguing storylines over the last decade. It was first documented during the film ‘Generation Iron’ back in 2013 and continued to be the highlight of man Mr. Olympias that followed. While Greene is one of the best bodybuilders of his generation, he has always had difficulty beating out Heath.
Greene has not competed since 2016 after winning the Arnold Classic. This was his third victory at this event in his career. Greene was given a special invitation to compete in the 2017 Mr. Olympia but declined. This is a competition that Greene placed second in three times from 2012-2014. Who did Greene lose to? None other than Heath.
Heath put together a string of seven-straight Mr. Olympia victories from 2011-2017. He entered bodybuilding in 2002 and got his first big break in 2005 when he won the overall title at the National Physique Committee. This allowed him to compete as an IFBB professional and he went onto win the first two events of in the following year.
In 2007, Heath qualified for the Mr. Olympia after finishing fifth at the Arnold Classic. He declined the invitation but there were big things ahead for Heath. Over the next three Mr. Olympia competitions, Heath finished third in 2008, fifth in 2009, and second in 2010 before rattling off seven wins in a row. Heath would see his streak end in 2018 when he finished second to Shaun Roden.
Heath is one of the best of all-time. During his prime, Heath was difficult to knock off the pedestal. Finishing second at Mr. Olympia three times has to be something that weighs on the mind of Greene. It is unknown if anything is in the works but Greene might have just showed his hand in regards to a competition. Heath has not responded but this is a storyline to keep a close eye on moving forward.
Is this a competition that you would want to see? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How To Fix Rounded Shoulders For Optimal Posture
Don’t let poor posture stem from the shoulders and work to fix those rounded shoulders for a relaxed yet confident look.
Poor posture unfortunately strikes many of us. While we may be active, go for walks, exercise regularly, and even perform some postural improvement exercises, sometimes we just can’t seem to fix those rounded shoulders. While poor posture is a result of a lot of things, it is important to know that nothing is your fault. Being negligent about posture and your physical health can be something to really avoid, but many of our daily activities do require us to have poor posture. As a result, it is our jobs to correct that.
Rounded shoulders can occur for a number of reasons. The biggest is our seated posture. As human beings, we aren’t meant to sit. We are meant to roam free, go for walks, and stand in an erect and neutral position. But our busy schedules of work and being stuck at a computer can really hurt our posture and lead us down a road of postural despair. However, fear not, for there are some great exercises to really enhance posture so you see the benefits come to life.
Let’s look into posture, why it matters, some causes of poor posture, and some of the best exercises to fix it. It matters and you won’t be disappointed knowing you are helping yourself.
Why Good Posture Matters
The benefits of good posture may seem obvious but they are worth noting. For many, we take posture for granted and only down the line realize we have done our shoulders a great disservice. Knowing the benefits around good posture can help you when it comes to getting yourself to actually work on postural exercises.
Reduce low back pain: Poor posture can lead to stress on your low back and put pressure on your spine causing pain in the joints, muscles, and ligaments (1).
Increased energy: Proper bone and joint alignment can let your muscles roam free and be used for what they are meant for, reducing fatigue.
Less neck and shoulder tension: Loosening up those muscles can work to properly align them taking stress and strain off your neck and back. This can reduce headaches as well (2).
Better workout form: A more neutral and solid spine will allow you to have a stronger, more powerful form for your workouts.
Promote confidence: Standing taller can give you more confidence and increase mood.
What Causes Poor Posture?
There are a number of reasons why your posture may be suffering. Too often do we find ourselves stuck to a desk, especially now with many jobs being done from home. But our abilities to go out and get air, stretch our spines and wake up our muscles, and really work on an upright posture are severely diminished during even the course of a normal day. While we may not consciously be doing this, poor posture creeps up on us, making us feel weak and unstable, which can start to limit our confidence. Some causes of poor posture include:
Muscle tension and weakness: Constant tension can put unequal strain on our muscles relying on unneeded compensation (3).
Slouching: Our bodies can morph or contour into this position over a period of time.
Exercise or activity: Repeated exercise or activity that rounds our shoulders can lead to poor posture.
Mental health and awareness: Stress and anxiety can cause our body to compromise posture.
Genetics: Unfortunately, sometimes bad posture runs in the family.
Best Exercises To Fix Rounded Shoulders
Lateral Neck Flexion Stretch
This can stretch your traps and smaller shoulders muscles that may be contributing to that stuck feeling. Sit in a chair or stand tall with your shoulders in a neutral position. Pull your left ear towards your left shoulder and repeat for the other side. Repeat for desired number of reps.
Lying I, T & Y
This is great for smaller stabilizer muscles also, as well as any pain in the upper back. Lie prone on your stomach and keep your body straight. Move your arms out in a “Y” position off the ground and lower back down. Then raise them in a “T” position and lower back down. Finally raise them in an “I” position and lower back down. Repeat for desired number of reps.
Doorway Stretch
This stretch will work to loosen up those tight shoulders, while also loosening tension in your abs and chest. Place your hands and elbows in a doorframe and slowly lean forward until you feel that stretch. Hold for around 1-20 seconds and return to the starting position. Repeat for desired number of reps.
Wall Slides
These can open up your chest and work to keep those shoulders apart. Stand with your back to a wall and bend your elbows at around 90 degrees so your hand are pointed towards your head. Slowly move your arms up towards your head and then back down all while squeezing your shoulder blades together. Repeat for desired number of reps.
Foam Rolling
Foam rolling can be a great way to break up tight muscles and really work to give you the benefits of a massage from the comfort of your own home. Lie on your foam roller and slowly work the spots that are tight or sore. Stop on a particularly tight spot, breathe in, and slowly roll back and forth.
Check out our list of the Best Foam Rollers here!
Wrap Up
Bad posture and rounded shoulders can hurt our confidence and limit movement for a number of activities we love. Knowing how to take care of this issue is important for that desired growth you wish to seek, as well as simply your physical health. Take note of what may be causing your poor posture and work to alleviate it with these great exercises, really giving yourself a chance at performing well.
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*Images courtesy of Envato
References
Bontrup, Carolin; Taylor, William R.; Fliesser, Michael; Visscher, Rosa; et al. (2019). “Low back pain and it relationship with sitting behaviour among sedentary office workers”. (source)
Falla, Deborah; Jull, Gwendolen; Russell, Trevor; Vicenzino, Bill; Hodges, Paul (2007). “Effect of Neck Exercise on Sitting Posture in Patients With Chronic Neck Pain”. (source)
Cardoso, Ricardo; Meneses, Rute F.; Lumini-Oliveira, Jose; Pestana, Pedro; Guimaraes, Bruno (2020). “Associations between Teachers’ Posture, Muscle Tension and Voice Complaints”. (source)