Tag: Bodybuilding
5 Foam Rolling Mistakes Most People Make
Foam Rolling Mistakes to Avoid
Foam rolling is a method of self-myofascial release. Regular foam rolling can help with increasing flexibility, reducing soreness, and eliminating muscle knots. A foam roller is a lightweight, cylindrical tube made of compressed foam.
Your muscles are tightly wrapped around with fascia which holds them together and gives them shape. In brief, foam rolling can help with loosening and warming up the fascia so it can give your muscle fibers room to grow bigger and stronger.
Not Applying the Right Pressure
Most people don’t know how much pressure to apply when they’re foam rolling. They either apply too much or too little pressure and make the process of foam rolling ineffective. If you’re rolling too lightly, it might not have much impact on your tense muscles.
Roll too hard, and you might add to the pain and end up tensing up your muscles. Different rollers put a different amount of pressure on your muscles. The hollow foam rollers apply more pressure as compared to the full cylinders, so choose your rollers accordingly.
Rolling the Joints
Not the joints you’re thinking about. We’re talking about the bone joints here. You should avoid rolling the joints and other boney areas like the shoulder blades, ankles, and parts of the hips and legs (like the knees and shins). Foam rolling these areas will cause nothing more than pain and discomfort.
Rolling the bones doesn’t help in loosening up the bones and tendons. You need to roll the muscles and tissues beneath. You should also avoid rolling the IT band (the tendon that runs along the outside of your thigh from the top of the pelvis to the shin bone) and instead focus on the quads, hamstrings, and glutes.
You’re Not Rolling the Upper Body
Since foam rolling was brought to the spotlight by runners, most people assume that this method of self-myofascial release is only for the lower body. Foam rolling the upper body can be a little tricky and you might need a lacrosse ball for the hard-to-reach muscles.
You should be foam rolling your pectoral muscles, lats, triceps and the muscles around the shoulder blades. The movement of the foam roller while rolling the upper body will be different as compared to the lower body and can take some practice to master.
Spending Too Much Time on Trigger Points
Many people think that spending a lot of time on tense spots will release muscle knots. On the contrary, putting too much pressure on the trigger points can lead to an increase in pain and irritation, and can sore up injured muscle tissues.
If you want to loosen up a tense area, you should start with rolling the general larger surface area around the muscle for 60 to 90 seconds and spend 30 to 60 seconds targetting the knotted tissues.
As you loosen up the area around a trigger point, you’ll likely indirectly decrease the stress and tension you feel in the problematic area.
Rolling the Lower Back and Other Delicate Muscles
While it’s okay to foam roll your upper and middle back, you shouldn’t be working your lower back with a roller. Since it’s difficult to balance a foam roller on your lower back, you might over-reach your spine while getting in the right position to roll out the muscle.
Foam rolling can be especially dangerous for your lower back if you have an exaggerated arch or any other pre-existing lower back issues. If you have a stiff lower back, use a lacrosse ball to target the tense muscles instead of a foam roller.
Header image courtesy of Envato Elements
How often do you foam roll? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
IFBB Optimum Classic 2021 Results
Optimum Classic 2021 Results: Who became champion in Louisiana?
This weekend held the IFBB Optimum Classic 2021 in Shreveport, Louisiana. The event consisted of Men’s Physique, Women’s Physique, and Bikini divisions and also Masters for each category. Continue reading for the full results and score cards!
The IFBB pro bodybuilding season got off to a late start due to continued restrictions caused by the COVID-19 pandemic. But now as warmer weather approaches and vaccines bringing cases down – the season has been in full swing. A welcome return to normalcy after a disrupted 2020 season.
The Optimum Classic 2021 consisted of both NPC and IFBB events. NPC winners earn qualification for the National Championships later this year. IFBB winners earn points towards their overall ranking and a chance to qualify for the Mr. Olympia 2021.
This competition was a relatively quieter affair after the enormous hype behind both the Indy Pro and New York Pro competitions. But that doesn’t mean that the pro competitors on stage didn’t bring incredible physiques and fight hard for victory.
The official IFBB Optimum Classic 2021 results are in. Check out the full breakdown below.
Optimum Classic 2021 Breakdown
Men’s Physique Results
1. Arya Saffaie2. Rodrigue Chesnier3. Matthew Greggo4. Jahvair Mullings5. Antoine Williams6. Tre Trotter7. Alex Newell8. Roy Williams9. Lamar Vaughn10. Stevelon Dennis11. Jonathan Jimenez12. Ismael Martinez Dominguez13. Jacques Lewis14. Emanual C. Hunter15. Janard Lee16. Absalom Lane16. Antwoine Powers16. Brandon Terry16. Brian Taylor16. Brodee Jarrell16. Clarence McSpadden16. David McGee16. David Sykes16. Derrick Stevenson16. Derryl Bryant16. Diego Garcia16. Dwayne Carlisle16. Evan Kanu16. Gael Cleaophat16. Jamal Everette16. James Youngblood16. Lindon Bond16. Michael Ferguson16. Neal Cash16. Rodney Bond16. Sharif Reid16. Terrell Robertson16. Zach Savoie
Women’s Phyisque Results
1. Ana Harias2. Brooke Walker3. Sheena Washington4. Amy Ramsel5. Victoria Flores6. Lorraine Gonzalez7. Teresa Motta8. Nachol Cravens9. Oksana Piari10. Daphney Carter11. Monica Hornback12. Nikquisa Nunn13. Christine Porter14. Sammica Cash15. Diana Schnaidt16. Jeannea Burritt16. Luciana Esquilin16. Rachel Aronson16. Toni McMurtre16. Towanda Smith16. Yuna Kim
Bikini Results
1. Alessia Facchin2. Sierra Swann3. Christina Heath4. Sonia Lewis5. Chenqi Liu6. Lesley Billups7. Mary Newton8. Vania Auguste9. Cassandra Murphy10. Sara Willis11. Meechka Marcelin12. Stella Roberts13. Elisangela Angell14. Robin Graves15. Amber Foster16. Angela Ruscili16. Dianet Pereda16. Erin Dennis16. Jacki Hansen16. Janea Zavala16. Nicole Johnson16. Shonte Turner
Masters Men’s Physique Results
1. Antoine Williams2. Roy Williams3. Janard Lee4. Gael Cleophat5. Derrick Stevenson6. Michael Ferguson7. Derryl Bryant8. Rodney Bond9. Sharif Reid10. Brandon Terry11. Terrell Robertson12. David Sykes13. Brodee Jarrell14. Absalom Lane15. James Youngblood16. Dwayne Carlisle
Masters Women’s Phyisque Results
1. Ana Harias2. Amy Ramsel3. Victoria Flores4. Lorraine Gonzalez5. Toni McMurtre6. Theresa Motta7. Nachol Cravens8. Monica Hornback9. Nikquisa Nunn10. Oksana Piara11. Daphney Carter12. Christine Porter13. Sammica Cash14. Jeannea Burritt15. Rachal Aronson16. Luciana Esquilin
Masters Bikini Results
1. Sara Willis2. Jacki Hansen3. Shonte Turner4. Stella Roberts5. Nicole Johnson6. Ronin Graves7. Elisangela Angell8. Angela Ruscili9. Dianet Pereda10. Janea Zavala
Official Optimum Classic 2021 Scorecards
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!
10 Ways To Boost Motivation For Your Workouts
How To Boost Your Motivation For Training
Following a fit lifestyle is not easy. Transforming your physique requires you to follow a strict training, diet, and recovery program. Faulting on a single parameter can set you back on your progress.
You need to be perpetually motivated to transform your body and let’s accept the fact that it can be hard. There will be days when you won’t feel like hitting the gym or eating the same meal for the fifth day in a row. We have put together this article to help you get through it.
Start with the Why
Most people lose motivation because they don’t have a solid reason to stick to working out. If you have body-insecurities or are dealing with inferiority complexes, you need to remember it every time you hit the gym.
Quick Fixes
Watching a motivation video or listening to a podcast can be incredibly effective in pumping you up for your workout. There are tonnes of 2-3 minute podcasts and videos on YouTube that can do the job.
Have a Plan
Waking up without a plan can make you feel lethargic. You can maintain and build on your motivation if you sketch a roadmap with a detailed plan of what you’ll do on a given day. Having a To-Do list will eliminate the laziness and give you solid action steps.
Set an Alarm
Many people skip their training sessions because they get busy binge-watching their favorite Netflix series. Setting an alarm to get ready for the gym can be the nudge that can make all the difference.
Polish Your Strengths
Sometimes people can lose the motivation to train when they don’t see the desired progress. Rather than skipping training a weak muscle group, you should hit your stronger muscles.
Prepare For War
For some people hitting the gym becomes a chore. Have you ever seen someone getting psyched for doing their chores? You need to change this psychology. You should prepare for a workout as a soldier prepares for war.
Repeat a Mantra
Quotes and mantras can help you feel powerful and ready to kill a workout. Grab a screenshot of a quote you see on social media that hits home or repeat a favorite quote before you head out for a training session.
Be Accountable
Since bodybuilding is not a team sport, it’s very easy for people to drop out without drawing a lot of attention. If you’re serious about your transformation, you should share your goals, aspirations, and deadlines with someone and be accountable to them.
Switch It Up
If you are like most people, you’re likely to hit a plateau sooner or later. When it feels as though progress has stalled or isn’t going great, finding success in other areas can give you a unique challenge to motivate your workout.
Create a Playlist
Several studies have shown that listening to music can improve the quality of your workouts. Make a playlist of your favorite tracks that get you going for your workouts. Music services like Spotify and Apple Music have dedicated workout playlists.
How do you pump yourself up for your workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Lower Body Fat As A Natural Athlete For Optimal Performance
How Simon Bitner can get from 10% body fat to 6% body fat as a natural athlete and compete on the bodybuilding stage.
Simon Bitner has been weightlifting for many years and he built an aesthetic natural physique holding around 10% body fat. As a natural athlete, he knows that if he starts dieting hard or training with more volume or adding more cardio then he will start losing muscle in addition to fat.
As we get leaner it becomes harder to lose the remaining fat because the body will preserve certain fat perceived necessary for survival even though in this modern day and age we don’t need excess body fat for survival. And as we get leaner the body begins to see excess muscle as a liability and will begin to lose muscle.
This is the art and science of bodybuilding. How do we trick the body into burning that remaining fat while retaining the muscle. Sure its easier to do with anabolics, HGH, peptides, Insulin and other advanced chemistry. But even the most chemically enhanced bodybuilders benefit greatly from exploiting and healthy manipulation of the same fat loss and muscle preservation pathways that natural athletes must solely rely on.
So even though Simon is a natural athlete, the same protocol is effective for the Enhanced Athlete.
Fasted Cardio
4 capsules of Code Red Fat Burner before 20-50 minutes of fasted cardio.
During cardio drink All Day Shred (tastes good and refreshing if you add ice and don’t dilute it too much)
If hunger cravings before fasted cardio become distracting or uncomfortable, then you can drink the All Day Shred at that time. It will not break a fast. It enhances fasting by releasing fat and facilitating the transportation and usage of fat for energy.
Click here for All Day Shred
Breakfast
By the time we finished cardio we will have been fasting for some time. Sort of intermittent fasting and the benefits of fat burning, insulin sensitization, and detox are evident. But the longer we fast, the more that many pathways that we collectively call “metabolism” slows down making it harder to burn fat. In bodybuilding we must maintain a superhuman metabolism in order to make fast changes to the body. By breaking the fast, we ramp the metabolism back up. Simon will be eating carbs on this cut. This will allow him to maintain some muscle volume, preserve muscle, give fuel for harder weightlifting sessions, and speed up the metabolism.
Take 3 SLIN pills with breakfast. This will shorten the time that blood sugar and insulin levels are elevated allowing the body to enter fat burning mode much faster after breakfast. The more hours during the day we are in fat burning mode makes a huge difference in how fast we can get shredded.
Breakfast should be high in slow digesting protein because it satisfies hunger and rebuilds and protects muscle. We aren’t worried about the protein causing insulin release and negating fat loss because the SLIN pills will keep insulin low despite the additional protein. The low insulin levels also don’t handicap the muscle cell ability to uptake amino acids (protein) because the SLIN pills sensitize the muscle cells to be more responsive to less insulin.
Click here for SLIN
Mid Day
If Simon feels low on physical or mental energy or has hunger cravings then his body is struggling to release and use the fat for fuel. We don’t want the body using carbs for fuel because that means its doing that instead of burning fat. We want the carbs to remain stored in the muscles and liver as much as possible while fat is being released and utilized.
Thus, Simon needs to avoid snacking on carbs as a source of energy. This is the biggest mistake that the general population makes. We need to break the addiction to carbs. 2-4 capsules of Code Red Fat Burner will reduce the cravings for carbs, release fat from storage including from the stubborn areas such as the abs, and assist the body in utilizing the fat for fuel instead of the carbs. I think of the Code Red Fat Burner Pills as a meal because it replaces eating food to get calories.
Simon can also drink All Day Shred as much as he wants. It will also reduce hunger cravings and cause the body to burn more calories from fat than muscle while also maintaining a high metabolism despite a caloric deficit.
Click here for Code Red
Weightlifting
A natural athlete benefits most from heavy lifting in shorter intense sessions. 3 sets of each exercise, 3 exercises per muscle, the final set of each exercise should be far beyond failure. We aim to fail about 30 seconds into the set then use intensity techniques to make the set last 2 minutes so there is nothing left in the muscle afterwards. But we keep the amount of sets lower for the natural athlete. The Chemically Enhanced Athlete can do much more volume of exercise. For Simon we are focused on fat loss. We are not trying to burn calories during the weightlifting session.
We are instead sending a message to the muscle that we must maintain the muscle or build the muscle for survival. It doesn’t require long duration to send that signal to push past a certain threshold of muscular failure. There are many exercise approaches for cutting but this one has been very successful for our rapid transformations. Leave the calorie burning to the cardio, the 24 hour increased metabolism from the supplements, quality sleep, the controlled carbohydrate intake, and the weightlifting afterburn and increased calorie demand from rebuilding the muscle after stimulation.
Largest Meal Post Workout
If Simon can eat his largest meal soon after the workout that is great but if he feels better waiting to eat more later, then he can. The important thing is he takes the other 3 SLIN pills with his largest carbohydrate meal. This prevents the carbs from converting to fat, allows the muscles to uptake more carbohydrates, and puts the body back into fat burning mode quickly after the carbs are stored.
Before Bed
The ideal meal before bed for Simon on this Shredding Diet is to eat slow digesting protein with healthy fats. Ideally we would not eat carbs before bed. However, for many of us its hard to sleep without eating carbs. I need to eat carbs before bed and in the middle of the night or its hard to sleep. Sleep Juice can help a lot to get to sleep faster and deeper causing more HGH release, more restful sleep, better recovery, and more fat loss. But sometimes only carbs will do the trick.
In this case we can take 2 SLIN pills for the same effect and reasons above with our night time carbs and we can drink All Day Shred for the reasons above especially since it doesn’t contain any stimulants. It is one of the few fat burners that can be taken at night and not interfere with sleep.
We should not take Code Red Fat Burner or any other stimulants within 6 hours before sleep.
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The Romanian Deadlift: Muscles Involved, Benefits, Variations, Tips, and Exercise Steps
These tips and insights will make you a Romanian Deadlift master!
The Romanian deadlift (RDL) is at first glance just a conventional deadlift with a few small differences. Well, it is but these minor changes are significant enough that the exercise is more popular than ever.
But, it’s also effective for building a phenomenal physique and lots of full-body strength too…
Now, the Romanian deadlift is a functional movement which will carry over to athletic performance as well, so the benefits reach far beyond just aesthetics and power. But being a perfect posterior chain exercise, the RDL is a do-it-all movement.
So, we want you to get the best out of your workouts and that means familiarizing yourself with the Romanian Deadlift so that you can maximize your results.
Here’s some great important information about the Romanian Deadlift that we think you can benefit from. But first, we’ll start with how the RDL got its actual name…
RDL Origin
The Romanian deadlift admittedly has a name that creates a sense of curiosity about its origins. So, to answer the question… the RDL was named after a very accomplished Romanian weightlifter named Nicolae “Nicu” Vlad.
Apparently, a few American weightlifters spotted Vlad doing his version of the “deadlift” and named the lift after him since he was from Romania.
But, the RDL is technically not a deadlift since it not lifted off the ground, which makes the name a bit confusing.
Muscles Involved
Like previously mentioned, the RDL works the entire posterior chain (Backside of the body) of muscles. But there are also muscles which receive a lot of stimulation due to their assistance in the exercise.
A study showed hamstring activity to be very high during the RDL and this is a main target muscle. (1)
But, overall the rear muscles are worked pretty equally.
The muscles involved include:
Back (Rhomboids, Latissimus Dorsi, Trapezius and Erector Spinae)
Legs (Quadriceps, Hamstrings, and calves)
Gluteus Maximus
Core (Abdominals, Obliques)
Hip flexors
Biceps
Forearms
Benefits
There are numerous benefits to doing the Romanian deadlift.
From muscle and strength building to functionality and overall performance… the RDL is an excellent movement.
If you play sports, you need a strong posterior chain plus hip extension/flexion for pretty much all athletic movements (Jumping, running, bending, etc). But, fitness competitors and even people rehabbing from injury can benefit from the RDL. (2)
Now, another benefit is that you can learn hip flexion and extension independent of spine flexion. (3)
Variations
The beauty of weight training is that there is something for everyone. Some people may not have the mobility to train with barbells and so dumbbells can offer a great alternative. But, the Smith machine and even a trap bar can be very beneficial as an effective training method.
Here are the popular variations:
Dumbbell Romanian deadlift
Single-leg Romanian deadlift
Smith machine Romanian Deadlift
Trap bar Romanian deadlift
All of these variations have their own unique benefits.
Dumbbells – The dumbbell deadlift is a very effective variation for the RDL because it develops balance, stabilization, a freer range of motion, and motor control. (4)
Single-leg deadlift – This variation is ideal for unilateral (Affecting one side) development and being able to isolate each muscle is great for several reasons… (5)
Unilateral benefits:
Correct muscle imbalances
Increase core strength
Improve Balance
Rehabilitation
Smith machine deadlift – This variation is great for people who don’t quite have good balance or who prefer to only have to focus on moving the weight. There’s not much stabilization required and you can safely use heavy weights too.
Trap bar deadlift – The trap bar deadlift is very beneficial because it lessens the stress on your spine by allowing you to pull closer to your center of gravity and allows you to move through a more natural range of movement. (6, 7)
But, the grip placement is also different since it’s more like when training with dumbbells.
Training Tips
Since the Romanian deadlift varies in certain aspects from the conventional deadlift, it’s important to know how to execute the movement.
So, here are some tips for your training days to ensure you get the results you’re looking for…
Form
Keep your knees slightly bent during the exercise and your back should be straight while slightly arched. Then, keep your shoulders back and down.
You want to keep the weight as close to your body as possible and positioning yourself correctly will ensure this.
The movement
You can start the RDL with the bar on the ground or on a power rack. But make sure the bar is set high on the rack so you can start closer to the top of the movement.
Now, the deadlift isn’t technically a “deadlift,” which implies you’re pulling the bar from off of the ground. And the movement involves no contact with the ground except for the initial lift-off.
On the concentric (Positive) phase of the movement, you want to push upward through your heels and midfoot. But then you want to thrust your hips forward halfway through the movement to complete the lift in an erect position.
The hips are doing a lot in the RDL and even more so than with conventional DL where the quads are more heavily involved.
Range of motion
This is where the Romanian deadlift really differs from the Standard deadlift.
Instead of lowering the bar all the way down until it touches the floor, you’ll lower the bar to about mid-calf level with the RDL. This keeps constant tension on the posterior chain of muscles (Especially the hamstrings and glutes).
Then, you’ll come all of the way up until you’re erect as you would with a standard deadlift.
Sets/Reps
The Romanian deadlift is not much different than a conventional deadlift training structure. However, the RDL is not quite as taxing on the body, and therefore you can generally do a little more.
And of course, sets/reps schemes vary based on training experience. But, warming up and doing a pyramid up in weight is recommended to get the joints and nervous system conditioned for more intense sets with heavier weights.
Beginner – If you’re a beginner, it’s best to do about 3 sets with good form and light to moderate weight. This will help you stay injury-free and develop the best form possible. Reps should stay at around 10-15 until more advanced.
Intermediate – If you’re an intermediate lifter, go with 3-4 sets and train with more moderate to moderate/heavy resistance loads.
Intermediate lifters can train heavier and with lower rep ranges of 8-10 but it’s best to mix it up sometimes with higher reps.
Advanced – If you’re more advanced, then you likely know your body by now and can get away with more sets and more volume. So, 4 sets with heavier resistance loads should be completely appropriate for sufficient stimulus.
Advanced lifters have an advantage when it comes to training because they know their bodies very well. So, anywhere from 6 reps and up is perfectly fine, in combination in varying rep ranges.
Exercise Steps
If you want to experience all that the Romanian deadlift has to offer, then you’re going to need to know how to do it effectively.
It’s not like a regular deadlift regarding the focus of the movement and like mentioned before, the differences are notable.
So, here’s a quick step by step guide…
Start with the barbell on the floor or elevated on a power rack. If on a rack, start in a higher position at about mid-thigh level or even slightly higher.
Grip the bar at a shoulder-width or slightly wider position.
Arch your back and slightly bend your knees.
If starting from the floor, stick your butt out and keep your upper legs slightly above parallel to the floor. Now, push through your heels and midfoot while extending the hips until you’re standing straight.
If starting from the rack, bend your knees slightly and extend your hips upward to lift the weight off the bars until you’re standing straight.
Slowly lower the bar to mid-calf level by focusing on hip flexion while keeping your back arched.
Extend through your hips while keeping the pressure of the weight in your heels until you’re standing straight. Your shoulders should be down and back.
Then, you can repeat this movement as desired for repetitions.
Sample Workout Routine:
Warm up with 2 sets of progressive RDL’s at about 30 and 60% of your one-rep max before doing your working sets.
Romanian deadlift
3 sets x 10-12 reps
(Rest 60 seconds in between sets)
Lying hamstring curls
2 x 10-12
(Rest 30-45 seconds in between sets)
Alternating lunges
3 sets x 10-12 reps
(Rest 45 seconds in between sets)
Leg press calf raises
3 sets x 15 reps
(Rest 30 seconds in between sets)
Wrapping Up
The Romanian deadlift is a must for overall posterior chain development. It’s also an excellent variation and/or alternative to the conventional deadlift depending on your training goals.
But, it’s important to learn and develop proper technique while implementing progressive resistance to experience maximum results.
Now, since there are several variations, feel free to experiment to find what works best for you. There’s no one best method of training when doing the Romanian deadlift as long as the movement stays the same.
…We hoped you enjoyed this useful information about the much popular Romanian Deadlift and now you have everything you need to make some serious gains!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1– McAllister, Matt J.; Hammond, Kelley G.; Schilling, Brian K.; Ferreria, Lucas C.; Reed, Jacob P.; Weiss, Lawrence W. (2014-6). Muscle activation during various hamstring exercises. Journal of Strength and Conditioning Research. 28 (6): 1573–1580. doi:10.1519/JSC.0000000000000302. ISSN 1533-4287. PMID 24149748.
2– Deane, Russell S.; Chow, John W.; Tillman, Mark D.; Fournier, Kim A. (2005-8). Effects of hip flexor training on sprint, shuttle run, and vertical jump performance. Journal of Strength and Conditioning Research. 19 (3): 615–621. doi:10.1519/14974.1. ISSN 1064-8011. PMID 16095411
3–ACE – ProSource™: January 2016 – ACE Technique Series: Romanian Deadlift.
4–Free weights or machines? Choose what’s right for you
5–The Benefits of Unilateral Training
6–UCSB Science Line. scienceline.ucsb.edu.
7–Biomechanics of Safe Lifting. ergo.human.cornell.edu.
Header image courtesy of Envato Elements
Antoine Vaillant Full Interview | Drug Addiction, Men’s Physique Jokes, & More
Watch the full uncut GI Exclusive interview with Antoine Vaillant.
Antione Vaillant’s troubled past is no secret in the bodybuilding industry. Shortly after turning pro, Vaillant succumbed to drug addiction that almost completely derailed his future as a competitive bodybuilder. Fast forward to 2020 and he qualified for the Mr. Olympia. While he still has improvements to make, he competed in the Olympia and made renewed steps towards a powerful career as a pro.
That’s why we sat down for a long form interview to discuss in-depth all things bodybuilding. This interview was conducted before the Mr. Olympia 2020. So it’s interesting to look at his mindset just before going into the show after a string of successful competitions.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Antoine Vaillant. Now we’re releasing the full length interview including topics such as his past drug addiction and recovery, his controversial statements (and actions) on Men’s Physique, and his future plans for his pro bodybuilding career.
Listen To Our Antoine Vaillant 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 Antoine Vaillant interview here:
Antoine Vaillant Opens Up About His Drug Addiction & Recovery
While bodybuilding is often seen as a structure and focused endeavor, Vaillant showcases the potential other side. When he went pro and became sponsored, he no longer needed a “regular job.” This allowed him to make his own schedule.
While this should and did include a structured training regimen, he also wanted to treat himself for his successes. This took the form of partying and drugs. But since he could party literally any day of the week without a strict job, he fell into the kinds of groups that enabled his addiction further.
Suddenly, his choices no longer felt like choices in his control. He was truly addicted and unable to escape the spiral that it was causing. In our discussion he describes becoming homeless and often getting into fights. He details how addiction can become so strong that you are willing to sacrifice and even destroy other things you love. This includes his family, friends, and the sport of bodybuilding.
Antoine Vaillant when through rehab four times. And while the first three ended in relapse, he was eventually able to get out of the hole that he was stuck in. He rediscovered how bodybuilding could be an activity to keep him focused away from his addictions. He’s used this to not only help recover but to transform himself into a truly talented pro bodybuilder. One that is now qualified for the Olympia 2020.
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Watch our full GI Exclusive interview with Antoine Vaillant above!
Antoine Vaillant Looks Back: Was His Men’s Physique Board Shorts Joke Worth It?
a year ago, Antoine Vaillant’s name went viral for a different reason. His joke posing in board shorts immediately caught attention. While overall the joke was received with laughter, some Men’s Physique athletes saw it as an attack on the division.
The Men’s Physique division has had a long history of clashing with the Men’s Open division. There have been various claims throughout the years that athletes in larger divisions insult Men’s Physique athletes in private. Some believe that the Men’s Open division as a whole have no respect for Men’s Physique athlete whatsoever.
There have been many Men’s Open competitors who have denied this. Antoine Vaillant’s joke seemed to pour fuel on the fire. That’s why during our video interview, we followed up with Vaillant over a year later. In. retrospect, does he regret making the joke? Did he go too far?
Antoine Vaillant still sees his board shorts posing routine as nothing but a harmless joke. He goes as far as to admit that he believes the Men’s Physique division is a great addition to the sport as a whole. It provides variety and allows all different types of people to become inspired, change their body, and improve their health.
When asked if the Men’s Open division disrespect Men’s Physique behind closed doors, Antoine Vaillant admitted that occasional jokes were made. But much like his board shorts posing routine, most of the jokes are all in good fun. Vaillant seems to see it as a playful rivalry rather than an all out war.
Wrap Up
Our interview with Antoine Vaillant was over an hour long and discussed many topics beyond what we can cover in this article. Unfortunately, since this interview, Vaillant has suffered a bicep tear leaving his short term future as a pro bodybuilder uncertain. It’s a shame – as our conversation with Vaillant showcased a passionate bodybuilder who was just on the verge of moving up to the next level.
Hopefully his injury doesn’t lead to more permanent long term damage. That much remains to be seen at the moment. If one things is clear after this interview, is that he most certainly has the willpower and resolve to recover from any hurdle the knocks him down.
You can watch our full GI Exclusive interview with Antoine Vaillant above.
INTERVIEW: Guy Cisternino Addresses Viral Gym Incident Video
Guy Cisternino breaks down in detail the gym argument video that went viral.
On May 13, 2021, pro bodybuilder Guy Cisternino posted a video on his Instagram account. Within a week, the video went viral not only in bodybuilding but beyond it. The video in question showcased Cisternino getting into a heated argument at the gym. The video has since brought extreme criticism and defense of Cisternino’s actions. In our latest GI Exclusive interview, Guy Cisternino sets the record straight and addresses the gym incident.
After we originally reported on the viral video of Guy Cisternino arguing at the gym – he reached out to us directly requesting an interview. We connected over video with Cisternino to go into more detail and get his perspective on the entire incident. The video itself cuts off right when the argument starts to heat up. Cisternino gives us a breakdown of exactly what happened.
Guy Cisternino starts out explaining that he believes the video was blown too far out of proportion. He acknowledges that the video cuts off early. Due to that the audience imagination ran rampant. Without context, the video could be seen as an aggressive move on Cisternino’s part. Or it can be seen as an understandable mishap. That’s why he wants to give further context on the moment in question.
Guy Cisternino goes on to explain that the men he argued with in the video were originally much closer than they appeared. Since they were off camera for majority of the clip, we only see them after they have slowly stepped away. This contributed to the criticisms when people watched the video.
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Watch our GI Exclusive segment with Guy Cisternino above!
Furthermore, Guy Cisternino points out that he asks them give him some space twice before he jumped off the machine. While he wasn’t 100% politely speaking to them – it was also mid set. He was under physical pressure and pushing his body while also trying to ask them to give him more space. They quickly got defensive and then Cisternino lost his cool.
“What everybody sees is me walk five feet away from the machine to go to the kids,” Guy Cisternino comments in our interview. He goes on:
“But what they don’t understand, is while this is all going on they are progressively backing up but they just keep talking… if they were actually where they were when I got off the machine and did what I did, I would be a complete shit. But that’s not what happened”
Guy Cisternino goes on to say that he was also filming on behalf of the gym. He argues that he was working. And even if it wasn’t on behalf of the gym, a pro bodybuilder training is doing their job. Not everyone knows this. And how could they? But the fact still remains valid.
Ultimately, while Guy Cisternino defends his actions he also understands that he’s not a perfect person. He doesn’t think the video deserved such scrutiny. At the same time, he did lose his temper and he acknowledges that.
“Should I have jumped off the machine. Absolutely not. Should I have said, ‘Let’s go outside?’ Absolutely not,” Guy Cisternino states in our interview. He continues:
“But I’m also at 39 years old…. I’m not going to take disrespect. And people are going to say, ‘Well, you were disrespecting him.’ I don’t think asking someone to get out of my plain view while I’m squatting is disrespectful. There’s a disconnect with this whole thing.”
Guy Cisternino goes into much more detail in our interview discussion. To get the full story, you can watch the whole GI Exclusive interview segment above.
This Is How Deep You Should Squat
Which one gives you more gains? The Deep squat or regular parallel squat?
When it comes to leg training there seems to be a constant emphasis on knee pain and protecting the joint from damage. And why the hell not? The knees are perhaps the most important body parts to maintain for any athlete, serious or otherwise. Knee health is paramount for peak performance.
Speaking of which, if you want to wreck shit in the gym and have monster wheels – then what’s the one workout you’d look to? If you said anything but the squat, you deserve a punch right in the jaw. The squat is the number one workout for a reason and it has been said before. But there’s another underlying debate that many squat experts wonder about. Which is better, deep squatting or regular squats?
Deep Squats Vs Standard Squats
If you ask most people about squats and knee health they’d tell you that performing the movement too deep will damage the front knee joint, but it seems like that’s a misconceived notion. Studies have proven that a deeper squat will prove to provide stronger glutes, hamstrings, calves, and quads.
But that’s not all. It seems like deep squats also provide increased knee stability. The two major ligaments in the knee, the ACL and PCL, are less strained the more the knees are bent. What’s that mean for the deep squat? It seems that the deeper the squat the less pressure is put on the knees and ligaments.
So does that mean you shouldn’t bother with the regular parallel squat? Not at all. If you’re someone with chronic knee pain then it would probably be beneficial to stick to the parallel squat. Despite the fact that deep squats may prove beneficial to your knee health in the long run, it can be risky if you’re not used to performing the action.
Parallel squats are still great for your legs and knees when performed correctly, so truly you can’t go wrong. By having form and control while performing either squat, you’re sure to see some awesome results.
No matter which squat you prefer it’s always best to keep the basics in mind. If you want to come out the other end with some strong and well defined legs then you better focus on form. Squatting uses multiple muscle groups, not only in your legs but your core, back, and shoulders as well.
If you want to jump into deep squats, then avoid the heavy weight in the beginning until your form is sufficient. Once that’s out of the way then pack on the weight and watch your legs grow. And of course, don’t ignore knee pain – once you feel something isn’t right, stop putting pressure on that knee and go get it checked out.
So which type of squats do you use to get your wheels in fighting form? Let us know in the comments below and be sure to follow us on Facebook and Twitter.
Benefits of Fruit For Bodybuilders Despite Myths
We’re all told fruit is good for us, but certain myths may be preventing us from really maximizing our goals.
We are told from a young age that we must eat fruit. And for good reason. Healthy and packed with nutrients, these sweet foods keep us away from the sugary and artificial junk that seems far more appealing. The trouble for fruit is that when sugar gets attacked as the main source of weight problems, fruit ironically gets thrown into the mix.
Fruit contains natural sugar and while this may be different from the artificial stuff that plagues a lot of products, just the word sugar is enough to send people into a tailspin. When it comes to our bodybuilding goals, it is important to remember to have fruit in your diet and the benefits are beyond great. Even if you take a great multivitamin or pump yourself with other supplements, nothing compares to the real deal. Of course, anything can be had in moderation, but don’t let certain myths around fruit deter you from seeing gains become reality.
While certain myths may exist around fruit, the benefits are undeniable. Sure, natural sugar may go against certain diets, like keto for example, but if your body craves it, give yourself a piece of fruit. It’s better than binging and going for the real sweet treats.
Myths Around Fruit
You can eat as much fruit as you want without gaining weight.
While we would love for this to be true, again, anything in moderation is best. Fruit does contain high amount of simple sugar (although natural!) and a good amount of calories so making sure you eat the right amount of fruit and at the right time is important.
Eating fruit before bed is a bad idea.
Conflicting ideas around this exist but grabbing a piece of fruit late night is better than some alternatives. Depending on the calories in that piece of fruit, and your goals for weight loss or maintenance, just be cautious of which fruit you eat before bed.
Some fruits are better for you than others.
Fruit is all nutritious and each has certain benefits in their own right. If you don’t like pomegranate, don’t force yourself to eat it because you think you should. Eat what you enjoy and get all the nutrients you need to succeed.
Sugar in fruit is bad for your health goals.
The sugar found in fruit is natural and something your body needs. When you start to crave something sweet, reach for an apple or your favorite fruit because its better than grabbing that candy bar or soda. Also, whole fruit takes time to digest so you feel full and your body can metabolize much easier.
Benefits Of Fruit
Weight Management
When it comes to weight loss or maintenance, it’s all about calories in and out. Fruit is a healthy alternative to sugary foods and will satisfy that sweet tooth without pumping you with extra calories (1). Also, fiber in fruit helps keep you full longer so you don’t snack as much ruining all of your goals. Fiber also slows the rate of the natural sugar being released so you don’t suffer from spikes or crashes.
Full Of Nutrients
It may go without saying, but we should say it anyway. Fruit will pump you full of all those vital nutrients you need for daily functioning. The vitamins and minerals will offer a variety of benefits and really work to keep your body in top shape. While a multivitamin is a great aid to have in your dietary regimen for those nutrients you miss from food, nothing beats what you’ll get from eating all of that whole food.
Cognitive Assistance
The nutrients in fruit will help with your central nervous system as well as the maintenance of brain functions and health. Fruits can help reduce stress and slow age-related decline in brain function (2).
Best Fruits For Gains
Oranges
Oranges are a great source of vitamin C which is vital for aiding in immune health (3), especially as we get closer to cold and flu season. They can also help lower cholesterol and blood pressure since they are rich in potassium. The polyphenols in oranges help with brain development and memory functions.
Watermelon
Watermelon can help lower inflammation and oxidative damage since it is rich in lycopene and vitamin C. Citrulline in watermelon can also help relieve muscle soreness (4) to aid in recovery so you are ready to go for that next workout much sooner.
Apples
High in fiber and water, apples are great for helping you feel full longer aiding in weight loss to alleviate any snacking tendencies. Containing pectin, they act as a good prebiotic to help the good bacteria in your gut.
Pineapple
Pineapple has great benefits for immunity as well as inflammation to keep you healthier overall. Bromelain and manganese are important for bone regeneration and bone growth, so this fruit can really benefit your overall structure.
Bananas
Bananas have great benefits to regulate blood sugar levels and improve digestion. High in antioxidants, bananas can help reduce damage done by free radicals and lower your risk of some diseases. They can also help with muscle cramps and soreness as a result of exercise (5) so this fruit is great for athletes when it comes to recovery and endurance exercise.
Wrap Up
Despite some myths surrounding fruit, these sweet treats are great for bodybuilders and all athletes, as well as everyday people. While it is important to consume fruit in moderation and watch out for what time you eat it, don’t be alarmed because it has sugar. The sugar in fruit is natural and digests easier than processed sugar and your body needs it to function. Getting all those vital nutrients from whole foods is important for your overall growth and development so don’t let certain myths ruin your diet by eliminating fruit. Pick up some fresh fruit today and enjoy all that it has to offer.
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
Fujioka, Ken; Greenway, Frank; Sheard, Judy; Ying, Yu (2006). “The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome”. (source)
Conner, Tamlin S.; Brookie, Kate L.; Carr, Anitra C.; Mainvil, Louise A.; Vissers, Margreet C. M. (2017). “Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial”. (source)
Carr, Anitra C.; Maggini, Silvia (2017). “Vitamin C and Immune Function”. (source)
Perez-Guisado, Joaquin; Jakeman, Philip M. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Hallissey, Hannah Marie (2014). “The Use Of Bananas In Preventing Exercise Associated Muscle Cramps”. (source)
Matt Jansen: Genetics Are Only Truly Seen Through Work Ethic
Matt Jansen goes into detail about why it’s a mistake to judges a bodybuilder’s genetic potential early in their career.
There’s a lot of talk about genetics in bodybuilding. That’s because when you reach the top levels of pro bodybuilding – your genetic potential can make or break your chance at Olympia victory. Though there have been exceptions – genetics can be the deciding factor between being a Ronnie Coleman and a bodybuilder who doesn’t make the top 5 at Olympia. That being said, there might be too much emphasis put on genetics to the point where it discourages bodybuilders from succeeding. In our latest GI Exclusive interview, bodybuilding coach Matt Jansen explains how the true potential of bodybuilding genetics might not be known without putting in the hard work first.
Straight off the heels of a big victory for Nick Walker at the New York Pro 2021, Matt Jansen is a bodybuilding coach worth listening to. He’s behind some of the best upcoming talent in pro bodybuilding. Most importantly, he has the knowledge to be a true valuable asset and not simply an online self proclaimed guru.
During our conversation with Matt Jansen, we asked him the role genetic potential plays in bodybuilding. How important are the right kind of genetics to succeed in bodybuilding? Are some people genetically predisposed to not succeed in the sport? Should they call in the towel before they sacrifice too much time?
Matt Jansen believes that it’s a mistake to judge a young bodybuilder’s genetics early in their career. According to Jansen, it’s impossible to truly know the genetic potential of someone before they actually put the work in. Too often has Jansen seen genetics used as an excuse to quit or as a reasoning for poor placing. The reality is it could take years of hard and honest training to know what your genetics truly are capable of.
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Watch our GI Exclusive segment with Matt Jansen above!
Matt Jansen uses bodybuilder Brett Wilkin as an example. Jansen states that if he had assessed Wilkin’s genetic potential four years ago – he would have given him some grim news. That would have likely discouraged the bodybuilder. Maybe he would have found another path in life.
Instead, Matt Jansen worked with Brett Wilkin to see how far his body can be pushed. Four years later and Wilkins has shown incredible improvement and is poised to be a true threat in the coming years. Jansen believes that Wilkin would not have made such improvements if he were told that his genetics are holding him back.
At the core of bodybuilding there is something that’s almost impossible to grasp. In fact, it’s at the core of all sports champions. There are many tactics, guides, and expectations that are needed to be a champion. Habits and techniques you can learn. But to be truly great requires something deep down. A mental state that can push further past normal limits. There’s no real way to teach someone how to achieve that psychological state.
Perhaps evaluating a person’s genetic potential too early on further hinders a person’s mental preparedness to be great. Matt Jansen seems to believe that nothing should be final until every single option has been tried.
You can watch Matt Jansen go into more detail about bodybuilding and genetics in our latest GI Exclusive interview segment above!