Tag: Bodybuilding
IFBB Puerto Rico Pro 2021 Results
Full results for the IFBB Puerto Rico Pro 2021.
Bodybuilding season is fully underway and it continued this weekend with the IFBB Puerto Rico Pro 2021 being held on Saturday and Sunday, June 27. The competition was held at the Grand Hyatt Baha Mar in Nassau, The Bahamas. Competitors flocked to the Bahamas in hopes of earning a spot in the Olympia 2021, which will take place Oct. 7-10 in Orlando.
For a handful of competitors, that is exactly what is going to happen.
Some top competitors coming into the weekend included Hassan Mostafa and Mohamed Shaaban. Mostafa appeared on stage once again after competing in the Indy Pro 2021 and New York Pro 2021 back in May. Mostafa has been hungry for that ticket to the Olympia. He placed 2nd at the Indy and 5th at the New York Pro. Shabaan made headlines when he finished second at the 2021 California Pro on May 30.
Eddie Bracamontes also made an appearance on Sunday after placing 5th in the California Pro. Coming into the weekend, a wild-card competitor to keep an eye on was Akim Williams, who was set to go toe-to-toe to Mostafa. He will continue to be a force throughout the summer.
There were a total of 10 divisions at the Puerto Rico Pro with winners vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the Puerto Rico Pro 2021 results below.
Puerto Rico Pro 2021: All Division Winners
A quick breakdown of the winners in each division from the Puerto Rico Pro 2021. The first place winners earn qualification or the Olympia 2021 weekend.
Men’s Open Bodybuilding:
Men’s 212: Piotr Borecki
Classic Physique:
Men’s Physique:
Women’s Bodybuilding: Nadia Capotosto
Women’s Physique: Tanya Chartrand
Figure: Jessica Reyes Padilla
Fitness:
Wellness:
Bikini:
Bikini Masters 40+:
Bikini Masters 50+:
2021 Puerto Rico Pro Breakdown:
Men’s Open Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Men’s 212 Results
First Place – Piotr Borecki
Second Place – Guy Cisternino
Third Place – Boas Henrique Oliveira
Fourth Place – Milton Oliveira
Classic Physique Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Men’s Physique Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Women’s Bodybuilding Results
First Place – Nadia Capotosto
Second Place – Margita Zamolova
Third Place – Heather Grace
Fourth Place -Stacey Nunez
Fifth Place – Susanna Jacobs
Sixth Place – Jennifer Sweeney
Women’s Physique Results
First Place – Tanya Chartrand
Second Place – Christelle Zarovska
Third Place – Elisima Manuel Benta Zorzetto
Fourth Place – Candice Willmore
Fifth Place – Ann Gruber
Sixth Place – Julia Whitesel
Figure Results
First Place – Jessica Reyes Padilla
Second Place – Mayra Yudith Rocha Hernandez
Third Place – Heather Dees
Fourth Place – Kristen McGregor
Fifth Place – Jacquelyn Hurry
Sixth Place – Luana Carparelli
Fitness Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Wellness Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Bikini Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Bikini Masters 40+ Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Bikini Masters 50+ Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
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!
5 Ways To Spike Your Testosterone Levels Naturally
Increase Your Testosterone Levels Naturally With These Steps
Testosterone is the male hormone responsible for the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
Testosterone or test is the primary male sex hormone and is also infamous for being an anabolic steroid. Men are able to build muscle mass because of the production of test. A lack of testosterone production in the body can cause many problems including the inability to build muscle mass, hair loss, etc.
Minimize Stress and Cortisol Levels
High levels of stress can elevate the cortisol hormone levels in your body. A spike in cortisol can lead to a reduction in your natural test production. Cortisol and testosterone levels work like a see-saw, when one goes up, the other comes down.
Apart from dropping your test levels, high cortisol can cause various diseases and can lead to excessive eating, weight gain and storage of harmful fat around your organs. Beat the rising cortisol levels by staying happy, laughing, working out, eating whole foods, and a balanced diet.
Do Lower Body Exercises
Working out can help in increasing your natural testosterone levels. A study proves working out can increase testosterone levels, fitness and reaction times in the elderly. Weight training, especially lower body workouts, are great for increasing test production in your body.
HIIT (high-intensity interval training) can also be incredibly effective in increasing natural testosterone production. A little physical activity can take you a long way when it comes to natural T-levels.
Fix Your Diet
Most people see a drop in their test levels because they have a nutrient-deficient diet. You need to be following a balanced diet keeping your daily macro and micronutrient goals in mind.
Dieting for long durations can disrupt your natural testosterone levels. For optimal testosterone levels, you should be eating the right amount of carbs, protein, and fats while maintaining your daily calorie intake.
Supplements
If you want to maintain healthy levels of testosterone or recover your lost test levels, you should consider using supplements. ZMA is a popular supplement amongst gym-goers for raising testosterone production.
Vitamin D and zinc are other supplements which can aid in natural test production. You could also improve your testosterone levels by getting some sun and eating other metals in your food.
Focus on Recovery
Many people worry too much or try to train harder when they find out their testosterone levels are falling. Pushing hard with low T-levels can be counter-productive and may further lower your natural test production.
Focus on your recovery by getting anywhere between 7-8 hours of sleep every night. Take a day or two off from training if you feel exhausted. High-intensity workouts coupled with high cortisol levels are a sure-shot way of lowering testosterone levels.
Header image courtesy of Envato Elements
Do you know how to gauge your testosterone levels? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Thrash Your Abs To Perfection With This Core Training Routine
Get abs of steel with this core workout.
If we were to take a poll on what body part gets the most attention in the gym, we’d bet that the answer is likely to be the abs. It’s the first thing women notice on a man, the body part that all men wish to develop because of that fact. There’s no doubting that if you have a great looking core then you’ll be sure to get some heads turning. The core is the foundation for explosive strength and provide a great deal of help while performing resistance training. But how exactly do you get your abs to show?
Obtaining six pack abs is certainly a tall task. Where many believe that doing 300 crunches will get the job done, the reality of the situation is that abdominal exercises provide a strong base, but really have nothing to do with getting your abs to pop. The old saying goes that abs aren’t made in the gym, but made in the kitchen and truer words have never been spoken.
If you want those fabled six pack abs then you’re going to have to work just as hard on your nutrition. But that doesn’t mean you should train to obtain abs of steel. Sure, getting your body fat down will make your abs more visible, but it doesn’t mean they’ll be strong. Check out some of these awesome core exercises that are sure to give you strong and developed abs.
Obliques
The abs are more than just the rectus abdominus, most notably referred to as the six pack. They comprise other muscle groups as well, including the obliques. The obliques, inner and outer, are located on the flanks of the torso. There are numerous different ways to build up the obliques and here are a couple of exercises that can work wonders.
Dumbbell Side Bend
3 sets, 10-12 reps (30-75 lbs, left and right sides)
Hanging Knee Raises to Side
3 sets, 12 reps
The key is to not over do it with the reps and weight so that the oblique muscles don’t get considerably large. You want a strong and lean core, not a thick one.
Lower Abs
The lower part of the rectus abdominus must be worked as well to really have the total package. By working the lower portion of the core you can ensure that you’ll get that desired V shape that you crave.
Leg Raises (hanging or lying on back)
3 sets, 15 reps
Knee-Ins
3 sets, 20 reps
Upper Abs
Lastly you should target the upper portion of the abdominal muscle. Attack this portion last as it’s far simpler to engage than the obliques and the lower portion of the abs. Besides that it should already have been worked plenty by the exercises prior. These last exercises will simply add the finishing touch.
Sit Ups
3 sets, 30 reps
Crunches
3 sets, 30 reps
Remember that diet will be the main factor in making your abs pop, but these exercises will ensure that they’ll be as strong as iron.
Do you have a favorite ab routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Talking Huge With Craig Golias | EP 4: Muscle Implants, Brad Castleberry Lifts, & Should Brian Shaw Retire?
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Craig Golias and Vlad Yudin discuss the World’s Strongest Man 2021, muscle implants and synthol in bodybuilding, plus much more!
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about Tom Stoltman’s win at the World’s Strongest Man 2021, synthol injections, muscle implants, and the challenge of buying clothes as a mass monster.
This episode is jam packed with topics ranging from news, funny thoughts, and deep dives into bodybuilding culture. With this past weekend holding the World’s Strongest Man 2021 finals, Craig talks about not only Tom Stoltman’s win but Brian Shaw’s second place finish. Should he retire or keep pushing for another win? He also discuss shortcuts in bodybuilding – specifically synthol and muscle implants. Also discussed is financial planning in bodybuilding, how to buy clothes when you are huge, and Brad Castleberry’s supposed fake weight lifts. Let’s jump into it!
Does Brad Castleberry Lift Fake Weight?
This is a topic that has long been debated in the bodybuilding community. It’s true that Brad Castleberry has strayed away from his massive viral lifts in recent years. That being said, the fake weight reputation has stuck. Whenever his name is brought up in bodybuilding – a debate is likely to follow.
Vlad asked Craig Golias directly what he believes regarding Brad Castleberry and the fake weight accusations. Golias falls exactly 50/50 on the topic. He doesn’t know him personally. Some of the lifts to him seem too heavy to be real. But he does acknowledge that some of his videos take place in public gyms – where it would be harder to use fake weights.
Ultimately, Craig Golias doesn’t understand why he doesn’t just prove it once and for all. If it’s really not fake – have a live video with a trusted in-person spectator to prove the weights are real. Not only would it end the debate, it would likely get a lot of attention. A great way to get another viral video.
Synthol and Muscle Implants
Vlad Yudin also dives in deep with Craig Golias on the topic of synthol and muscle implants. First talking about synthol, Golias is completely against them. He believes they are trash and no real bodybuilder should use them. It goes against the real reason people live the bodybuilding lifestyle – to train and work hard for perfecting the body.
He does admit that he’s heard rumors a lot of pro bodybuilders used synthol in very small doses to perfect weak areas. Specifically, he heard rumor this was happening in the late 90s and early 2000s. Though he wasn’t present himself during that time – so he can’t claim it as a definite hard truth.
Vlad Yudin also brings up muscle implants. Less popular in the United States, other countries are more open to implants to improve the physique when it comes to muscle. Craig is more open to this idea – but certainly not for competitive bodybuilding. He also touches on traditional implants such as breast implants or butt implants. Craig finds it unfair that some cultures shame women for this. In his mind, if bodybuilders can use steroids to enhance their physique, why can’t women use implants to look how they want?
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as clothing for bodybuilders, finances in bodybuilding, and more in our latest episode above. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Calum von Moger is Looking Much Improved as He Ramps Up Training
Calum von Moger is looking impressive as he undergoes intense training.
Calum von Moger has always pushed to be the best version of himself. The Australian bodybuilder’s recent training session shows a man motivated to improve. There’s no question that Calum von Moger has built an impressive physique and has continued to improve this 2021.
Bodybuilding is all about transformation. If you aren’t pushing your body to transform then what’s the point of lifting all that weight. Bodybuilding is also about patience and trusting the process. Without the ability to be patient it’ll be near impossible to see the kind of results you desire. Calum von Moger knows a thing or two about transforming his physique as well as being patient.
There was a time where things seemed grim for Calum von Moger. A series of injuries would sideline him for quite some time. But like any other top athlete with an indomitable will, Calum battled back and has made some impressive progress since recovering.
One day you just stop caring what others think and do what you have to do. That’s when you become unstoppable.
Making Solid Gains
Calum von Moger is no doubt a very influential figure in the bodybuilding and fitness game. His mix of genuine passion for competition as well as his desire to motivate and inspire people has made him a household name. When he battled back from his bicep tear and knee injuries, many gained a newfound respect for the popular bodybuilder.
Since making his return to action, Calum von Moger has remained consistent and continues to improve. He also continues to inspire his followers looking for that extra push in the gym.
Falling back doesn’t mean giving up, but to let things go and observe the circumstances to the core. The art of letting go off things is very tough, but once achieved, it can give us mental peace.
2021 has been a good year for Calum von Moger so far. Not only has he improved upon his already impressive physique, Calum is making some well executed business moves as well. The Australian bodybuilder has a pop up shop coming to Venice where he hopes to continue to build his brand.
Fans of Calum von Moger surely won’t want to miss an opportunity to see him in person. After the harrowing past year and a half, it’s no doubt an exciting opportunity for the fans to meet a true inspiration like Calum.
If Calum von Moger continues on this trajectory, there’s really no telling how far he could go.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The Anabolic Doc Full Interview | Realities Of Steroids, Synthol, And Other PEDs In Bodybuilding
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Watch the full uncut GI Exclusive interview with The Anabolic Doc.
Dr. Thomas O’Connor has appeared in a selection of our Generation Iron original films over the years. This is due to the fact that he is a doctor that bridges the gap between muscle and medicine. He was strength athlete in his past, he has taken steroids, and he now has a medical license to treat people for after effects of long term steroid use. For this reason, he’s known as The Anabolic Doc.
That’s why we decided to sit down with him for an extensive interview going into detail all health aspects of bodybuilding. He sort of bridges the gap between the knowledge of medical science into the experience of what it actually takes to be a bodybuilder or strength athlete.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with the Anabolic Doc. Now we’re releasing the full length interview including topics such as the health risks of steroids, the realities of synthol abuse, and if it’s easy to cheat drug tests – among other topics.
Listen To Our Anabolic Doc Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Anabolic Doc interview here:
There Is NO Safe Way To Use Steroids For Bodybuilding
What Dr. O’Connor won’t accept, is lies about the dangers of steroids. He won’t sit and let people believe that steroids are actually “not that bad” for your health. He makes it plain and clear – long term steroid use will have permanent effects on your heath. It will lower your testosterone to the point where it might never come back. This leads to needing testosterone replacement therapy (or TRT) for the rest of a person’s life. It can lead to enlarged arteries and enlarged hearts. This can then in turn lead to heart disease and death.
Dr. O’Connor will never step down from detailing the truly dangerous risks of steroids. But he leaves the decision to use up to the athlete afterwards. Just like cigarettes, people will make their own decision on how they want to handle long term health.
With all of that being said, we wanted Dr. O’Connor to clear the air. Is it possible to safely use steroids in bodybuilding at all? Is there some sort of tips or protocol that can help prevent these long term dangers of use?
The Anabolic Doc’s answer is a simple one. No. Each body is different. Each drug has different effects on different users. Some people might make it out clean – but that’s not due to a specific way of use. It’s due to luck. There is no medical way to condone the use of steroids safely for sports like bodybuilding. Dr. O’Connor believes that the research shows it’s simply impossible.
Realities Of What Happens After Synthol Use
Dr. Thomas O’Connor is a doctor who deals specifically with steroid users. That’s why he’s called the Anabolic Doc. So of course in his time treating patients he’s also ran past individuals who have used synthol or other site enhancement oils on their physiques. He admits it’s very rare – but it has happened on occasion.
We often see the results of using these kinds of oils on a bodybuilding physique. The freaks with bulging inhuman fake muscles or even more well trained bodybuilders with strange shaped peaks on certain muscles. But what happens to these people in the long term after injecting oils into their body? What are the actual health risks? How does the body absorb sythol after it expands in their body? Does it absorb it at all? These are all questions we wanted to ask Dr. O’Connor. As you can imagine, the answer isn’t pretty.
Yes, synthol does get absorbed in your body but this in itself can lead to certain complications. Some patients have had neurological complications leading numbness or even loss of motor ability. In rare cases the oil can infiltrate the blood stream and heart leading to potential deadly results. The most common negative side effect, though, seems to be infections. As seen in extreme cases when “synthol freaks” have such bad infections they need amputation. Yes, that’s an extreme case – but infections are certainly possible on a smaller scale for anyone who uses synthol.
The silver lining here seems to be that Dr. O’Connor truly receives very few patients who use synthol in the first place. While the freaks and the shocking headlines might bring a sense of urgency to the use of these substances – it doesn’t seem to take hold in a major way the same way drugs like steroids or insulin have been adopted into the bodybuilding and fitness world.
Wrap Up
Dr. Thomas O’Connor, aka The Anabolic Doc, has an extreme wealth of knowledge that this article can only begin to scratch the surface. That’s why you should check out the full GI Exclusive interview with The Anabolic Doc above. His expertise, advice, and opinions on the world of health and bodybuilding could be a game changer.
Remember – the statements and opinions stated here are not the direct advice of a medical professional. This is general advice backed by research but is in no way meant to be taken as direct medical advice. Always consult your doctor.
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
This Could Be The Best Method To Turn You Into A Deadlift God
Increase your deadlift with these great tips as you seek to lift that monster weight.
Bodybuilding is all about improving your physique and taking yourself to the next level. Once you start down the path of a bodybuilder, see the results and improvements, it’s unlikely that you’ll ever stop bodybuilding and that’s a fact. But while looking strong certainly has its benefits, being strong is the name of the game. There’s no point in being big without having some big strength to go along with it. If you’re a lifter looking to build your strength, then the deadlift is certainly an exercise worth investing in.
The squat is certainly the king of all lifting exercises, but there’s a reason why deadlifts aren’t performed on a weekly basis. So many lifters only do deadlifts a few times per month, particularly heavy deadlifts. But it’s all in how you train and the reality is that if you want to get really good at something then you’ll have to have some patience and take some time before seeing some legitimate growth. With an exercise like the deadlift that’s doubly true. Where so many people obsess over how much weight is on the bar, you should instead focus on building your technical ability. The more you understand how a lift works, the better the results will be once you decide to up the weight on the barbell.
Let’s take a look at the best ways to increase your deadlift so you start lifting some seriously heavy weight. With proper technique and a real focus on form, your gains will improve and you will be a monster for sure in the gym. The deadlift can be great when done right and it is important to take care of yourself so you can keep up with the gains and not find yourself in a world of pain and soreness.
Benefits Of The Deadlift
The deadlift is an exercise to work both upper body and lower body muscle groups and should not be overlooked. A great exercise for strength, balance, stability, and a test of sheer will, this lift is certainly one to put into your workouts.
Benefits include:
Increase strength and size: By working many muscle groups, you leave your body no choice but to grow. This can also aid in functional strength for those everyday activities and movements (1) so you see some real gains.
Enhance grip strength: With an emphasis on having a solid grip, it is important to focus on that grip to benefits strength in your fingers and forearms (2).
Balance and stability: This lift requires a high degree of core strength and will work to keep you as grounded so you can lift that massive weight. Stability will also improve with this lift as well.
Injury prevention: By working on strengthening your muscles, as well as your joints and tendons, this lift can provide great support to alleviate any potential injuries that may arise (3). With a focus on form, you won’t feel the need to overwork or use underdeveloped muscles for support.
Best Ways To Improve Your Deadlift
Now that you’re here, you are looking for the best ways to improve your deadlift. By focusing on certain points, you will surely start to see those gains you want most.
1. Work On Accessory Movements & Exercises
The deadlift works many muscles and it is important that they are all strong so you don’t use underdeveloped muscles for extra support. This can result in unwanted pain and injury. With accessory movements and assistance exercises, you start to focus on those weak areas to make sure you promote all around better strength.
2. Work On Grip
By working on grip, you take away the chance of injury in your forearms and fingers, vital points of attachment for the deadlift. Using something like weightlifting gloves or lifting straps can help reinforce better form and help you out when it comes to grip.
Check out our lists of the Best Weightlifting Gloves and Best Lifting Straps for some awesome products to help strengthen your grip!
3. Progressive Overload
This will help build strength and break through any plateau that may be causing your gains to slack. With progressive overload you can increase not only your one rep max but also how much you weight you lift in general and how much rest you have in between sets.
4. Hips Down & Open Chest
An open chest will eliminate curving of your spine and will also allow better movement from your lats, which are essential back muscles for the deadlift. With your hips down, you focus on better balance and stability to also improve form.
5. Look For Deadlift Variations
Focusing on variations will allow for a different perspective on the deadlift as opposed to just the traditional deadlift. Variations include farmer’s walks, the Sumo deadlift, Romanian deadlift, or the Deficit deadlift which is also a great way to boost progressive overload and really see some great gains.
Wrap Up
The deadlift is a great exercise to build strength and size while also aiding in everyday movements and those that are more sport specific. Looking for ways to better your deadlift can ensure a more solid form to keep you physically healthy as well as boosting strength so you can be a monster in the gym. Knowing the benefits and how to properly perform a deadlift are great for all your needs and can provide for a great workout to better yourself as an athlete and bodybuilder. Give the deadlift and its variations a try to really see those improvements you want most.
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
Wenning, Matthew R. (2014). “The Deadlift and Its Application to Overall Performance”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patietns With Low Back Pain Benefit From Deadlift Training?”. (source)
The Benefits Of Unilateral Training & Why It Matters
Don’t let your body suffer from imbalances when you can benefit from unilateral training to enhance all areas of your training and performance.
When it comes to our training, we are always looking for new ways to mix things up and change the monotony of the same old workouts. Performing the same exercises and repeatedly working on similar movements can grow stale and our bodies adjust to them accordingly and we hit the unfortunate training plateau. While there are ways to break these plateaus, like performing drops sets or increasing our time under tension, the mere fact that we have hit such a wall in our training can be frustrating enough.
When it comes to various exercises, one side may become stronger than the other. Perhaps your form is slightly better on that side of your body, or you are not relying on stabilizer muscles as much to lift so the main muscle is seeing the brunt of the work. It could very well be genetic as well. But unilateral training is one way to fix any imbalances, add some variety to your workouts, and really see the change you want to improve overall training and performance.
What Is Unilateral Training?
Unilateral training is when you perform an exercise on one side of your body, or use one limb, being single leg or single arm exercises. These exercises are great for a number of benefits that can in turn seriously aid your workouts. By working both sides of your body equally, you allow yourself to fix any muscle imbalances that may occur as a result of one muscle group being stronger on one particular side (1). This will promote better all around strength as well as enhance a more balanced aesthetic.
Unilateral Vs. Bilateral
While unilateral training is performed with one arm or leg, bilateral training uses both arms or both legs. Unilateral training is helpful for those sport specific movements that require a certain level of explosivity with one leg while training for balance and core stability to ensure that each side gets equal amount of work done.
Bilateral training on the other hand trains both sides simultaneously and is often associated with those full body exercises that work multiple muscle groups to really enhance your workouts. With bilateral training, you are able to lift much more weight than if solely stuck with a unilateral exercise. You can squat way more with both legs as opposed to just one (2).
Benefits Of Unilateral Training
Correct Muscle Imbalances & Increase Muscle Building
The worst thing that can happen to a bodybuilder is having a muscle imbalance. In a spot where symmetrical physique means everything, it can be frustrating to see an imbalance really throw your aesthetic out of whack. Through unilateral training, you can work the weaker, more underdeveloped muscle to really enhance your gains and see better growth overall for that side to balance out the look you want. Either lifting more weight on that side or adding more reps, it still allows you to work both sides, just with the option to play with the other side a little more.
Through the simple act of lifting anyway, unilateral training can have great effects on muscle building (3). Eccentric training is one of the best ways to build muscle and by combining unilateral training with an eccentric style of training, you will enhance your muscle strength and size beyond belief.
Improve Balance & Coordination
Since you are forced to rely on only one limb for support, unilateral training is a great way to enhance balance by working on core stability and learning how to properly perform said exercise with only one limb for stabilization. The amount of coordination needed is more than important to make sure you are accurately executing on form and properly moving the weight to maximize growth.
This is a great time to work on mind muscle connection, which is the ability to release yourself from all unnecessary distractions and focus on the task at hand, this being the exercise. This will better connect your brain to your body as you seek the best communication possible to concentrate on that activity, and that activity only. By enhancing mind muscle connection, you are only benefiting yourself by achieving more muscle growth.
Promote Power & Explosivity
Since unilateral training requires a more narrow window for support from just one limb, the strength built up is perfect for maximizing power and explosivity, if your sport requires it. Needing more balance increases the neuromuscular input required to remain stable resulting in a faster rate of force production (4). Your muscles are now fired up and ready to take on any load. When the time comes for you to be explosive, that load will be gone, but your muscles will act as if its still there.
Enhance A Well-Rounded Physique
Fixing any imbalances and working on strengthening all muscles, both larger groups and stabilizer muscles, can really enhance your physique and make it pop. Having a well-rounded aesthetic will make you not only look great, but also feel great in your quest to look amazing and show off all of your hard work.
Wrap Up
Unilateral training is a great way to see big gains in the gym. By using just one limb, either an arm or a leg, you are able to provide an increase in strength, balance, coordination, and power. Even more so you can work to fix any muscle imbalances that can hurt your overall aesthetic and leave you feeling frustrated. Don’t let a boring workout, training plateau, or muscle imbalances keep you from what you need to do to see great gains. Give unilateral training a try and work to maximize your goals as best you can.
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
Munn, Joanne; Herbert, Robert D.; Hancock, Mark J.; Gandevia, Simon C. (2005). “Training with unilateral resistance exercise increases contralateral strength”. (source)
Fountaine, Charles J. (2018). “Unilateral and Bilateral Exercise Movements: Considerations for Program Design”. (source)
Howe, Louis; Goodwin, Jon E.; Blagrove, Richard (2014). “The integration of unilateral strength training for the lower extremity within an athletic performance programme”. (source)
Makaruk, Hubert; Winchester, Jason B.; Sadowski, Jerzy; Czaplicki, Adam; Sacewicz, Tomasz (2011). “Effects of Unilateral and Bilateral Plyometric Training on Power and Jumping Ability in Women”. (source)
The Ultimate Gauntlet To Test If You Are A True Master Of Fitness
Don’t get your feelings hurt…
Warning: If you’re a generally fit guy you shouldn’t read this. This is not for the “generally fit” – this is for the guy who cares more about results than how he looks in the mirror. Dare we say this might be better suited for the guy who’s not fit at all. Sure he’s not in great physical shape but he doesn’t have an ego and may actually learn from where he falls short.
The problem is with middle men, and that’s probably most of you guys, is that the ego puts in some work but not enough to take you where you really want to go. To the next level of true physical mastery. Well you can fool your girlfriend with your half -ass six pack but you can’t fool us. We’ve got a gauntlet that is meant to be a test of who is truly a master of strength and fitness. Looking to go through the gauntlet and test your abilities? Here’s the 4 challenge you’ll need to complete.
Meter Murder
The first step in our fitness gauntlet might make you curse us… but you’re going to thank us in the end for this one. You’re going to need a stopwatch and a track. Set your stopwatch to 1 min and then run 10 meters, rest for the remaining time. Do this again but this time run for 20 meters and then rest for the remaining time. Keep doing this until you can no longer beat the clock or until you get up to 200 meters. Good luck.
Death by Burpee
Step two of the fitness gauntlet. As much as we love to poke fun at the crossfit world there’s one thing that they’ve incorporated right, and that’s the burpee. The burpee is pretty much a pushup that ends with a vertical jump. Quickly go from standing to a pushup position, do one rep and then stand up, as soon as you get to your feet – jump vertically as high as you can, when you land repeat.
Try to do 100 of these in the fastest time possible. Many of you won’t be able to get to a hundred, that’s okay. As soon as you do get there the next step is to go for time. If you can beat your previous time each week then you’re doing it right.
One Minute Sprint
Now it’s time for step three of the fitness gauntlet. One minute doesn’t sound like a longtime but trust us, when you’re giving it everything that you’ve got those 60 seconds feel like hell. Get on a bike machine and try to lose as many calories as possible within the time limit. 45 is the average so if you’re higher then you’re taking care of business if not, you’re slacking.
2,000 Meter Rowing Machine
An oldie but a goodie, the rowing machine is probably one of the most complete exercise machines out there. The ultimate in man versus machine, this workout is bitter in tasted but sweet in victory. Set the rowing machine to 2,000 meters go as hard as you can until you get there. The goal is under 7 minutes but that just a guideline, don’t be discouraged if you don’t get there the first time, the rower is a wake up call for most weekend warriors.
So now that we’ve posed the challenge to you, what are you going to do with it? Try it out and let us know.
Zane Watson: Bodybuilding Doesn’t Have To Be 24/7 And 365 Days A Year
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Pro Bodybuilder Zane Watson explains why he’s not afraid to call bodybuilding a hobby.
Zane Watson is a Men’s 212 Pro Bodybuilder who takes his job as a competitor seriously. That being said, he has stated in the past that he considers bodybuilding a hobby. This can have negative connotations in a professional sport. The word hobby implies something less serious and certainly less competitive. This is a far cry from the mantras we hear from professional athletes. In our latest GI Exclusive interview, Zane Watson explains why he calls bodybuilding a hobby and why it doesn’t need to be a 365 days a year obsession.
Often when speaking with pro bodybuilders, or any pro athlete for that matter, you hear certain advice. One major point often made is this – if you want to be successful in a professional sport, you have to make it your life. That means sacrificing other things in order to try and become the greatest.
This is a far cry from our conversation with pro bodybuilder Zane Watson. He wants to send a message out to aspiring bodybuilders – pro bodybuilding does not have to be the only thing in your life. But don’t be fooled. That doesn’t mean Watson is a bodybuilder who doesn’t take his sport and craft seriously. He simply wants the world to know – you can have more than one joy in your life and still succeed as a pro bodybuilder.
In our new interview with Zane Watson, we probe this idea a bit further. People can often take Watson’s words as not being serious enough about his success in the sport. Zane Watson argues that life is never really about putting all your eggs in one basket. Watson has a career, he’s an entrepreneur, and he has a family. In fact, a big part part of what brings him joy in bodybuilding is having his family by his side.
The truth of the matter is, Zane Watson has more than one thing that fulfills him in his life. He believes he can succeed as a pro bodybuilder without throwing those other things away. But he also doesn’t want people to accuse him of being lazy. When he dedicates himself to a show date – he will “disappear” for three to four months during his contest prep. He has a competitive spirit in him and he wants to win.
That being said, Zane Watson reiterates one final time, “eat, sleep, breathe bodybuilding 365 days a year is not something that I live by.” There is never one right way to do something and find success. Yes, some will live 24/7 bodybuilding and fully succeed – whether that’s through winning Mr. Olympia or building a following for lucrative sponsorship opportunities. But there are also workhorse bodybuilders who find success while also making time for other things in life.
There’s a fine line between passion and obsession. Each person needs to decide what ultimately works for them. But the key is to be honest. When reflecting on your life – decide what you really want and the “why” behind doing it.
You can watch Zane Watson go into full detail about his relationship with pro bodybuilding in our latest GI Exclusive interview segment above!