Tag: FITNESS
Mistakes Men Make with the Mesomorph Body Type
Mesomorph’s Physique Potential
Mesomorphs have a superpower, unlike any other body type. They’re the best of both worlds and many gym rats are envious of these fellas.
However, many mesomorph men aren’t training the correct way to harness their power to the fullest. They end up doing the wrong training program, eating the wrong foods, and end up spinning their wheels instead of building the physique they’re capable of.
Once mesomorph men learn to train and eat correctly, they’ll have everyone’s head-turning. If you’re a man with the mesomorph body type, you’ll want to keep reading.
What is a Somatotype?
The way your body is naturally built and shaped, including your body composition and skeletal frame is your somatotype, aka body type. There are three different kinds of somatotypes: ectomorph, mesomorph, and endomorph. An ectomorph is skinny and lean, a mesomorph is compact and muscular, and an endomorph is round and large.
Interestingly, somatotypes derived from the researcher and psychologist from the 1940s, William Sheldon (1). Believe it or not, Sheldon also categorized these different body types to correlate to different personality traits.
Somatotypes all have their pros and cons and one isn’t necessarily better than the other, depending on what your goal is.
If your goal is to eat like an elephant and not have a pound to show for it, then you’ll benefit the most from being an ectomorph – think of a skateboarder. And if you want to be large and massive, then you’ll want to be an endomorph – think of an offensive lineman.
But if you want to fall somewhere in the middle, then a mesomorph is best. A good example of a mesomorph would be a wide receiver in the NFL. These guys are built, lean, and have a great portion of muscle without having much body fat.
Mesomorphs are well-proportioned with a muscular chest, shoulders, arms, and legs and distribute their weight evenly, and have a medium-sized bone structure.
Which One Are you?
After knowing a little bit more about the different somatotypes, you may be wondering which one you are.
If you have a hard time gaining weight and don’t carry much muscle, regardless of the countless days you spend in the gym and the endless amount of pizza you indulge in, you’re likely an ectomorph. But if losing weight is more of a struggle for you and you tend to store higher levels of body fat, you’re probably an endomorph. And if you walk around with a fair share of muscle mass and shed fat quickly (but pack on weight quickly if your diet gets too much out of control), you’re probably somewhere in the middle, making you a mesomorph.
One study found that children have a similar somatotype to their mothers (2).
Benefits of Having a Mesomorph Body Type
Having a mesomorph body is the best of both worlds. You don’t have any problem gaining weight or losing weight, and most people in the gym envy these guys. There is a myriad of benefits when it comes to being a mesomorph.
In fact, this 2018 study found a correlation between somatotype and anaerobic performance, and mesomorphs demonstrated higher strength (3).
Mesomorph Benefits:
Build muscle easily
Lose weight with a breeze
Effortlessly maintain a lean physique
Strong
Athletic and explosive
Can eat a pretty flexible diet without gaining weight
Like most things that sound too good to be true, this power does come with its caveat, of course.
The problem with being a mesomorph is that oftentimes men will abuse their genetics. Although men who are mesomorphs have no problem bulking up or cutting weight, it’s very easy to over-consume calories and pack on layers of fat that you don’t want.
Common Mistakes Mesomorph Men Make
Over-Consuming Calories
Mesomorph men will end up indulging in too many calories since they can “get away with it.” The issue with this that you’ll only be able to get away with it for so long before it catches up with you.
Not Eating Enough Protein
Mesomorphs can pack on muscle and size pretty easily, but that’s only if they’re consuming enough protein. A lot of mesomorphs are not only overeating but not eating adequate protein.
Omitting Fruits and Vegetables
Since mesomorphs are lean and muscular, you’ll want to make sure you’re getting enough micronutrients to keep your body functioning at its best.
Eating Too Many Processed Foods
I’m a big believer in “everything in moderation,” however, if you’re a mesomorph man indulging in a little too much junk food thinking you’ll burn it right off, then you’ll want to think again. Instead, opt for plenty of whole grains and fats.
Not Lifting Weights Enough
Since mesomorphs are naturally broad with wide shoulders and a dense muscle frame, incorporating enough weight training sessions is imperative to take full advantage of your genetic potential. Many men with the mesomorph body type overdo it on cardio, hindering muscle growth.
Doing Too Much Cardio
Of course, mesomorphs will want to include some cardio in their plan to burn extra calories (plus cardio is great for cardiovascular health), but if you do too much cardio, you won’t maximize your physique as a mesomorph.
Not Doing the Right Amount of Reps
Too many mesomorph men will do too many reps and too much volume without using adequate weight needed to stimulate muscle growth.
The Best Diet for a Mesomorph Man
A mesomorph body type will do the best on a high-protein diet and keeping carbohydrates to a minimum. A diet consisting of eggs, lean meats, fish, lentils, and dairy is ideal. Also, fruit and vegetables will help you recover and keep your immune system strong.
These somatotypes will look and feel the best splitting their macronutrients into thirds, so you’ll want to consume roughly 33% protein, 33% carbohydrates, and 33% fat.
How Mesomorph Men Should Train
Mesomorph men will benefit the best from a regimen that contains weightlifting as the bulk of their training. A mesomorph should lift moderate-to-heavy weight in the 8-12 range for 3- 4 sets per exercise on the big muscle groups and 2-3 sets on accessory muscle groups.
To maximize muscle growth, you should rest between 90 seconds and 2 minutes between each set.
Additionally, doing a little bit of cardio may be beneficial since mesomorphs can gain weight pretty easily, although I recommend limiting this to 1-2 HIIT workouts per week or 2-3 moderate-intensity sessions per week.
Conclusion
Mesomorph men have arguably the best body type in the bodybuilding-sphere, but numerous men with this body type aren’t training or eating efficiently to maximize their build. If you’re a mesomorph man, avoid the common mistakes laid out in this article and follow the recommendations to maximize your gains.
Which body type are you? Tell us below and follow us on Facebook, Twitter, and Instagram.
References
1-Bernard, T. J. (2020, December 14). William Sheldon. Encyclopedia Britannica. https://www.britannica.com/biography/William-Sheldon
2-SÁNCHEZ-ANDRÉS, A. (1995). Genetic and Environmental Influences on Somatotype Components: Family Study in a Spanish Population. Human Biology, 67(5), 727-738. Retrieved January 27, 2021, from http://www.jstor.org/stable/41465423
3- Ryan-Stewart H, Faulkner J, Jobson S (2018) The influence of somatotype on anaerobic performance. PLoS ONE 13(5): e0197761. doi:10.1371/journal.pone.0197761
Why The Cable Upright Row Is A Great Shoulder Building Alternative
Boost shoulder growth with this awesome exercise in the cable upright row.
Building our shoulders can be a challenge but it is not impossible with great exercises like the cable upright row. The right shoulder exercise will allow you to target those often overlooked or underworked muscles so you can see them grow without fail. Using cable machines and taking advantage of them can work wonders for your gains by adding time under tension with the increased support of the machine for constant tension.
Strong shoulders work for a number of ways in terms of strength and size while also adding to a well-rounded physique. Those boulders can make your arms pop, as well as your entire upper body aesthetic. Also working for increase stabilization and posture, you can better prepare yourself for other lifts that require your full support.
Let’s take a look at the cable upright row and see what makes this exercise so great with a complete guide and cable upright row tips. From what it is, to muscles worked, the benefits around this exercise, and how best to perform it, you will have a complete guide into the cable upright row as you seek the best for all your gains.
What Is The Cable Upright Row?
The cable upright row is a great alternative to the traditional upright row used with a straight bar in that instead of using a barbell, you use the cable machine, both of which are a favorite among lifters (1). Cable machines are in the gym for a reason and serve as a great way to add that increased time under tension while having the support of a machine.
With proper form, you are able to target your shoulders and give yourself that increase to strength and size you need most. A relatively easy exercise to learn, by putting this into your routine, you will better tackle those gains while taking advantage of cable machines and move away from the straight bar for a bit.
Muscle Worked
The cable upright row is primarily a shoulder workout, really targeting those delts so you see the best growth possible. For secondary muscles, your biceps and smaller surrounding muscles will get work done as part of the grip and necessary movement. Your trapezius muscles will get work done as well as these serve as important stabilizers for this lift.
Benefits Of The Cable Upright Row
The benefits of the cable upright row will work wonders for your gains and allow the chance to see delt growth where you otherwise haven’t seen it before. With great benefits to strength, size, and overall shoulder development, these are hard to ignore with this great exercise.
Benefits of the cable upright row include:
Overall shoulder development: A great workout to target your shoulders, you allow for overall shoulder development for great aesthetic gains (2).
Better strength: Building muscle is key and this is an efficient exercise to boost shoulder growth and increase muscle mass.
Assisting with pulling motions: As an effective pulling motion, you allow yourself to improve on all other movements related to it without shoulder impingement.
Increased stability: By working those stabilizer muscles around your shoulders you allow for increased stability and gains to alleviate pain and injury (3).
Plenty of variations: A lot of variations exist so you can get a great workout while diversifying your exercises without sacrificing gains. Plus, they keep you more engaged by changing it up.
Get cable work done: Too often do we not involve cables into our routine but this exercise forces us to get that extra time under tension for better growth and use those all important machines that sit idle in the gym.
How To Perform It
Here are the steps for performing the upright cable row. Knowing how best to perform this will better allow you to tackle technique, maintain proper form, and stay away from unwanted pain and injury. Cable upright row instructions are as follows:
Set your cable station with the desired amount of weight. The handle will be on the lowest options.
Grab the handle with an overhand grip and have your feet shoulder width apart. Engage your core and keep a neutral spine to maximize support and stability.
When ready, bring the handle up your body, past your chest, and stop at around your upper chest to lower neck area. Your elbows will be parallel to the ground as you get the full range of this exercise.
In a controlled motion, slowly lower back to the starting position.
Repeat for your desired number of sets and reps.
Cable Upright Row Alternatives
When it comes to seeing the best growth, having the best exercises in your routine can be a game changer. With the right approach to training, you can better tackle all of those gains you want to. Alternative exercises are nice for they will add diversity to your workouts while not sacrificing gains with the same muscle groups. Plus, they will keep your workouts engaging so you see the best gains possible.
Cable Face Pulls
Barbell Face Pulls
Dumbbell Lateral Raise
Barbell High Pull
Single Arm Dumbbell Power Snatch
EZ Bar Upright Row
Best Exercises To Pair With It
For building more shoulder gains and tackling those upper arms, the right exercises to pair well with cable upright rows are important to know. As you look to mix this exercise into your routine, the right approach can make or break those gains so those boulder shoulders really take shape. Working with exercises like the Viking press and military press can enhance those rounded and strong shoulders. Of course, front and lateral raises are always great to mix into your routine for these will work to provide targeted movements for all three of those delt muscles.
Wrap Up
The cable upright row is a great exercise to give you the best benefits to growing your shoulder and aiding in all things shoulder development for those fitness goals. With the right approach, you can better tackle those gains so you only see the best results. Knowing what it is and how best to perform it can work wonders for your gains as you look for an effective approach to building your delts. Put this exercise into your routine and watch those shoulders really take shape.
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
Schoenfeld, B.; et al. (2011). “The Upright Row: Implications for Preventing Subacromial Impingement”. (source)
Fenwick, C.; et al. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Suarez-Garcia, M.; et al. (2021). “Improved shoulder stability through plyometric, proprioceptive and strength exercises in rugby players. A randomized clinical trial”. (source)
Everything You Need To Know About Occlusion Training
Occlusion Training: What It Is And How It Works
Everyone knows that you want as much blood in a muscle as possible when you work out, and a new type of training has taken that goal to the extreme. The idea is that by restricting blood flow out of a muscle, you can keep an abnormal amount of blood in the muscle and increase anabolism. Sounds crazy right? Well, there are actually studies that support this theory.
The basic idea being ‘Occlusion Training’ is this: Arteries, which carry blood TO your tissues, lie deeper than veins, which carry blood FROM your tissues. So by physically tying bands around limbs at the proper tension, you can trap blood within the muscle.
This type of thinking has been used in rehab practices for quite some time. Products like VooDoo compression bands are designed to severely restrict blood flow in both directions for up to two minutes. When the band is removed, the rebound of blood lymphatic fluid into the joint flushes it and speeds recovery, according to leading physical therapists like Kelly Starrett. So the fundamental idea is far from unproven.
How to do it
Of course you can buy specialized equipment occlusion training. Some exercise scientists use tools known as KAATSU devices, which can cost more than $10,000. So that’s off the table. The truth is you can achieve the same effect with a wrap – either a knee wrap or an aforementioned elastic compression band. The trick is to know what tension is optimal. You want to stifle vein flow but not arterial flow.
Jacob Wilson Ph.D has performed numerous studies on the practice and says:
“Wrapping at a pressure that lifters perceived to be a 7 on a scale of 10 on the legs, and 5-6 on the arms, reliably occluded the veins but not the arteries. This is as tight as you should go, and no tighter.”
How it works
According to Jacob there are three potential mechanisms that explain the effectiveness of occlusion training. First, it enhances the pump. Muscle building is far from a completed science, but most bodybuilders agree that a pump is crucial to idea muscle growth. It tells you you’re targeting the right muscle, yes, but also the physical expansion of the muscle tissue and surrounding fascial structures can prepare the area for permanent growth.
Secondly, accumulation of blood in a cell actually makes it harder to uptake oxygen, forcing the cell to function anaerobically and recruit larger fast-twitch fibers that have the most potential for growth. Third, this anaerobic activity produces a ton of lactic acid, which has been shown to increase protein synthesis and production of hormones like GH.
Is It Dangerous?
Since occlusion training involves partially restricting blood flow to a muscle group – it might sound potentially very dangerous. But this is mostly your brain running away from you. While it’s good to be concerned about potential injury or longterm health issues of various training trends, unless you have a pre-existing condition or underlying issues with blood pressure there is no real risk.
Still, if you are really worried it’s always good to ask a doctor if the current state of your health would welcome something like occlusion training into your workout routine.
So in the end, don’t be surprised if you see guys at the gym wearing knee wraps hiked under their crotch or putting elastic bands above their biceps. Nothing is too ridiculous in the pursuit of gains.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
How To Get V-Lines To Make Those Shredded Abs Pop
Get those V-line abs for a shredded aesthetic.
Those V-line abs seems elusive, don’t they? Abs in general to be honest. You work hard, do the right exercises, eat the right stuff, but those pesky abs just don’t want to pop. You see people all the time with a shredded midsection and think, why do they have it and not me? There are reasons, some in your control and some not, but the nice part is, those in your control you can work to maximize to overcome those that aren’t.
People love V-line abs. They show off your core, outline and chisel your midsection to be something off a sculpture. It feels like the perfect aesthetic is not complete without a set of V-lines taking shape. Days where we perform abs can be daunting and not seeing results can be a tough pill to swallow. Bu the results are there and it just takes time for them to show. Knowing how best to get them and what is required can better prepare you as you embark on this V-line forming journey.
Let’s take a look at how to get those abs you want most. What you can do to better shape your desired physique and what you have to ignore as it is out of your control. With the right approach, you can better tackle anything that comes your way.
How Genetics Play A Role
Something out of your control is genetics and the role it plays in forming abs. There are people out there who just have that magic genetic component of a V-line. It’s unfair, right? Well, that’s just how it goes. There are many reasons at play when it comes to genetics, for example, the amount of fat you hold, the shape of your abs, the symmetry of them, among others. The best you can do is buckle down and put in the work.
What About Diet
They say abs happen in the kitchen. There is definitely truth to that. While exercise is crucial, so too is a healthy diet. Eating whole foods, pumping yourself with protein, and limiting carbs and sugar are a solid way to keep off unwanted fat to tone and shred. Calories in, calories out. You need to consume less calories than you burn in order to see the best gains and while this can be challenging, it needs to be done. Also, supplements are your best friend. Working with a number of supplements can take your workouts to new heights by pumping you with beneficial ingredients perfect for seeing real growth and effective change take place.
Best Exercises For That Shredded V-Line
There are some key exercises to include in your abs routine to make sure those abs pop for the better. By working with these exercises and giving yourself the best chance at muscle growth, you will start to see them pop and eventually that desired shape you want most.
Let’s take a look at some of these exercises to better prepare us for the road ahead. Some of these are cardio-based while others are more bodyweight. Even still, the option to add weight for increased time under tension is something to definitely consider as this will most definitely increase overall muscle growth and a shredded aesthetic.
Mountain Climbers
Mountain climbers are a great exercise for those V-line abs and will also work to mix in a cardio exercise into your routine. Working with balance and coordination, while also relying on your abs for stability, increasing strength and the need for better stamina and endurance.
Reverse Crunches
Reverse crunches are nice for strengthening those abs and taking strain off your neck to alleviate any unwanted pain. Targeting your core muscles, the movement is great for that V-line shape as this targets deeper into your abs for the best results (1).
Ab Wheel Rollouts
A challenging exercise, ab wheel rollouts are perfect for they work a number of muscles and really give your core a great burn. Increasing stamina, strength, and coordination, the ab wheel is a great accessory to have in your gym bag for whatever workout comes your way (2).
Russian Twists
Russian twists work your entire core and are great for hitting those obliques. A stronger core ensures better posture and a more confident look and that is exactly what you get with these. The nice part is, you can do these bodyweight, with a medicine ball, or a dumbbell for that added challenge.
V-Ups
V-ups can be hard, but definitely worth it. Improving balance and overall strength is the name of the game and this requires your core to be braced the entire time to keep good form and alleviate unwanted back pain. Building core strength and stability, this is the perfect exercise to mix into your routine.
How Can Cardio Work For V-Lines
Mixing in cardio is a great way to burn calories and ultimately burn fat. Of course, building muscle is imperative for that muscular physique, but by mixing in cardio, you allow yourself to shed fat and change your body composition. It is a fine line, however. Consistent longer distance cardio work will start to hinder gains so working with more HIIT based exercises will get your heart rate going, boost your metabolism, and give you that great sweat from an effective cardio workout (3). Plus, you build muscle too!
Wrap Up
Getting those V-line abs is hard. It takes consistent exercise, and the right exercises at that, while also sticking to a whole food diet with only the best foods. While genetics do play a role in the formation of V-line abs, it is possible to get them if you put your mind to it and really do the work. Try some of these exercises above, follow these tips, and give yourself the best chance at seeing the best success with a shredded core.
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
Harvard Medical School (2012). “Core conditioning- It’s not just about abs”. (source)
Hildenbrand, K.; et al. (2004). “Abdominal Muscle Activity While Performing Trunk-Flexion Exercises Using the Ab Roller, ABslide, FitBall, and Conventionally Performed Trunk Curls”. (source)
Roy, M.; et al. (2018). “High-Intensity Interval Training in the Real World: Outcomes from a 12-Month Intervention in Overweight Adults”. (source)
Cold v Heat: Which is Better for Recovery
Cold v Heat: which is better for recovery.
After a heavy ass workout recovery is crucial so you can hit your next workout with the same high intensity. So with that said, what is the best way to aid recovery.
Obviously supplements such as l glutamine, branched chain amino acids (BCAAs), l arginine, creatine, protein, cannabidol (CBD), and omega 3 fish oils can go a long way in aiding recovery (among other supplements).
But I’m talking about something more simplistic, directly from Mother Nature, it’s Cold versus Heat, so which one is more beneficial for muscle recovery?
Benefits of letting your muscles recover:
This may sound silly but what are the benefits of allowing your muscles to recover properly?
Well, when you train this actually creates micro tears in the muscle tissue. And during your rest period these micro tears repairs are repaired via the cell referred to as fibroblasts, once they locate the damaged area of tissue, fibroblasts migrate to that particular area and deposit new collagen allowing the healing process to begin and once repaired your muscles should in turn increase in strength and size.
And studies have shown that ‘skeletal muscle fibroblasts play an important role in maintaining muscle mechanical and biological health.’
So what should you do directly after a workout?
The key here should be to try and repair the muscles in time for your next training session.
In order to do this you need to get oxygen to the muscles and flush out any waste such as lactic acid.
Lactic Acid:
Lactic acid is made when the body is low on oxygen and it helps convert glucose into ATP (energy).
Buildup of this can result in muscle fatigue, muscle pain and even cramps, so this needs to be flushed out asap.
So back to Cold v Heat, what are the benefits of cold therapy.
Cryotherapy/ Ice Baths:
Jumping in an ice bath or actual cryotherapy chamber can help reduce blood flow to the inflamed areas, and it reduces inflammation, and less inflammation will result in less soreness.
A study published in 2012 suggested that ‘there was some evidence that cold‐water immersion reduces delayed onset muscle soreness (DOMS), after exercise compared with passive interventions involving rest or no intervention.’
During the study ‘the temperature, duration and frequency of cold‐water immersion varied between the different trials as did the exercises and settings. There was some evidence that cold‐water immersion reduces muscle soreness at 24, 48, 72 and even at 96 hours after exercise compared with ‘passive’ treatment.’
However an article from 2019 suggested that ‘cold‐water immersion during recovery from resistance‐type exercise lowers the capacity of the muscle to take up and/or direct dietary protein‐derived amino acids towards de novo myofibrillar protein accretion. In addition, cold‐water immersion during recovery from resistance‐type exercise lowers myofibrillar protein synthesis rates during prolonged resistance‐type exercise training.’
So to make it clearer, cold therapy could hamper the generation of new protein in your muscles after resistance training.
Thermotherapy/Heat therapy:
Now heat is great at dilating blood vessels, so it helps promote blood flow to the muscles in question. So heat is great at relaxing muscles and helps improve circulation and delivers more oxygen.
It is also beneficial in helping alleviate sprains, strains, pains in the tendons and helps with stiffness.
Now there are less studies on heat therapy and DOMS, but one study found that the application of heat packs may help prevent DOMS.
‘Results also revealed that the greatest pain reduction was shown after immediate application of moist heat. Never the less, immediate application of dry heat had a similar effect but to a lesser extent.’
In some case moist heat was also shown to have ‘enhanced benefits, and with only 25% of the time of application of the dry heat’.
One study from 2006 did find that heat therapy can reduce DOMS.the study concluded that the ‘continuous low-level heat wrap therapy was of significant benefit in the prevention and early phase treatment of low back DOMS’ and this was based on the 24 hours post exercise
So let’s conclude: for:
Delayed Onset of Muscle Soreness (DOMS) – there are studies for both cold and heat but a direct quote from a study suggests that ‘although cold is commonly used after heavy exercise to reduce soreness, heat applied just after exercise seems very effective in reducing soreness. Unlike cold, it increases flexibility of tissue and tissue blood flow. For joints, it is still probably better to use cold to reduce swelling.’
Ice – is great for immediate relief and cold therapy seems to be particularly effective at treating swollen or inflamed joints, and helps block pain.
Heat- is great for increasing blood flow, and heat is particularly effective when applied to an area to relax the muscles and increase flexibility
What if you combine the two?
Contrast Water Therapy:
CWT is when you utilise both cold and heat, and you alternate between very warm to very cold water. CWT essentially uses the contrasting temperatures to allow the blood vessels to alternate between vasodilation (heat – dilates) and vasoconstriction (cold – constricts blood flow). This blood vessels opening and closing acts like a pump.
When you rapidly alternate between hot-water and cold-water immersions, your blood vessels open and close in a pulsing, pump-like motion. Some proponents think this pumping action can help relieve various injury symptoms.A 2017 study found that this kind of therapy helped sports players recover from fatigue 24-48 hours after the game
But another study from 2013 concluded that ‘there seems to be little difference in recovery outcome when CWT is compared to other popular recovery interventions such as cold water immersion, warm water immersion, compression, active recovery and stretching.’
So weather you pick cold, heat or both make sure you select one when recovering as it’s better than doing nothing at all.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5079803/#:~:text=As%20the%20primary%20producer%20of,and%20bones%20to%20create%20movement.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5538237/
https://pubmed.ncbi.nlm.nih.gov/26502272/
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP278996
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570
https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008262.pub2/full
https://pubmed.ncbi.nlm.nih.gov/17023239/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3808259/
https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00910.2018
https://pubmed.ncbi.nlm.nih.gov/17023239/
https://pubmed.ncbi.nlm.nih.gov/27454218/#:~:text=Clinical%20relevance%3A%20Although%20cold%20is,use%20cold%20to%20reduce%20swelling.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5896844/
https://pubmed.ncbi.nlm.nih.gov/27398915/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3633882/
Best on the Planet – Shoulders Greek Gods Would Approve
Best Shoulders in the World
Since shoulders are where it all starts. There would be no “V-taper physiques” without broad shoulders. Wide shoulders have been a symbol of strength and masculinity for a long time.
Building Greek Gods-like shoulders isn’t easy. Broad shoulders mean a wider structure which can take a lot of hard work and patience. The people in this article have some of the best shoulders in the world.
Sergi Constance
Sergi Constance has one of the best shoulders in the industry and he knows it. He dresses up like a Greek warrior ever so often and steps on stage. The roundness of his delts is unparalleled.
Steve Cook
Steve Cook has been on the fitness scene for a long time and has garnered a big following. Cook focuses on building a Golden-era physique with broad shoulders. Steve shares his workouts on his YouTube channel.
Lazar Angelov
Angelov is one of the most recognized faces in the fitness industry and has come to be known for his chiseled physique. His full and round shoulders make him look more muscular by adding the illusion of a small waist.
Shawn Rhoden
You shouldn’t be surprised to find Mr. Olympia 2018 on this list. Rhoden showed up at the 2018 Mr. Olympia with an incredibly symmetrical physique and his broad shoulders overshadowed his competition.
Kris Gethin
View this post on Instagram
I’ll never fucking lose it. I’ll always have unfinished business. If my fibres remain intact, I’ve got work to do. My passion for pain has to emerge by unleashing an army of desecrators to ravage my impotent muscles. The Iron speaks a language I’ll always understand. The weight of her company carries me, celebrates my victories, arouses my consciousness, and feeds my wasted wreckage. Over time, the Iron and I have built an unbreakable relationship. It breaks me down, resuscitates me, and then puts me down again. . Some think I am lonely or sad because I think this way. These are same people who celebrate a life sentence of reality TV show episodes and oral frenzies with fast food. They are too blind, brain washed, unfit, and lack the testosterone to breed more whining excuses of man the less the better. . Best days, bad luck, jealousy…I don’t feel anything and I don’t protest. It gives me more room to grow, steel gym space, and the success they unknowingly crave in their numbed existence. . I want to pulverize the poundage, rape the weight, and idolize the Iron. The reps start and end with the Iron. I swim through lactic acid to get to it every time. It hurts, but I am addicted. It grows me from the inside where I don’t want to hide. I tear at it hard and real until there is only pleasure to feel. . The weight speaks to me more than any person ever has. I pull or push at it until whatever lives within cracks my through my skin. I control you; you don’t get to tame me. * * * #bodybuilding #transformation #manofiron #krisgethin #gratitute #winner #bodybuilding #fitfam #healthy #muscles #igfitfam #igers #dream #hardwork #weighttraining #life #lifestyle #bodybuildingmotivation #flex #fitnessaddict #eatclean #kagedmuscle #partanimalpartmachine #notimetobleed #painisweaknessleavingthebody #knowledgewithoutmileageisbullshit #fatloss
A post shared by Kris Gethin Official (@krisgethin) on Oct 27, 2018 at 8:24am PDT
Gethin is the king of transformations and has shoulder caps the size of football helmets. Gethin follows crazy workouts where he does up to 30 repetitions on exercises like the side lateral raises and rear delt flyes.
Flex Lewis
Flex is one of the few gifted athletes in the industry. He is the undisputed 7X 212 Mr. Olympia. Lewis’ body is in perfect proportions and his broad shoulders dwarf anyone standing beside him.
Joey Swoll
Joey is one of the biggest Instagram fitness celebrities. He has crazy big shoulders, a tiny waist and amusing mobility for a guy of his size. Swoll is a fitness idol and has inspired many to live the fit lifestyle.
Jeremy Buendia
Jeremy Buendia is the 4X Men’s Physique Mr. Olympia champion. If you’re a fan of golden era aesthetics, Buendia is your man. Jeremy with his symmetrical and conditioned body is sure to add more titles to his belt.
Simeon Panda
Panda is a beast when it comes to training. He leaves no stones unturned when it comes to annihilating his muscles. Simeon’s shoulders are the result of lifting heavy weights and doing so with near perfect form.
Mike Rashid
It would be safe to call Mike Rashid “The Delt Guy”. Rashid’s massive shoulders are the result of his brutal training and the sets he refers to as “the fatality sets”. Rashid focuses on training the mind along with the body.
Bradley Martyn
Martyn has some of the most insane workout videos which often go viral. His adventures in the gym include squatting with a couple of girls on the bar, box jumping out of a swimming pool and squatting 315lbs on a hoverboard.
Who do you think has the best shoulders? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All photos and header courtesy of Instagram
Sexercise – A Guide To Becoming a Legend in the Bedroom
Become a sex and exercise expert.
Apart from being an incredibly fun word to say, sexercise can help improve your libido and make you a much sought-after individual. Okay, the last part could be an exaggeration.
There is more to sex than most people realize. Not only does it help you have better (and more frequent) orgasms, but studies have also shown that sex can help improve your cardiovascular and immune health, intimacy with your partner, boost your self-confidence, and enhance your IQ and EQ. Oh and also, it is how humans reproduce, keeping our race from going extinct. So for the sake of humanity, get it on tonight, but only after you are done reading this article.
What is Sexercise?
As per Wikipedia, “Sexercise is a physical exercise performed in preparation for sexual activity and designed to tone, build, and strengthen muscles.”
Or as I would put it, sexercise is a physical exercise that helps you get laid and perform at your best. It also results in more satisfying sex.
The (s)exercises improve and quicken the flow of oxygenated blood, in higher and consistent amounts, along with other beneficial chemical compounds, to the genitalia. These compounds can improve fertility and your love-making session.
Related: Should You Have Sex Or Masturbate Before A Workout?
Origins of “Sexercise”
The term “sexercise” was coined by celebrity trainer Jason Rosell. He created a workout that combines exercises like squats, glute bridges, and core exercises with other strength-training moves to increase your stamina and sex drive.
The word “sexercise” could also refer to the act of using sex as a way to exercise and stay fit.
The best part about sexercise, you ask?
You do not have to be a gym rat to work on your libido. Cardio exercises like swimming, running, jogging, cycling, and even dancing (any physical activities that raise your heart rate, get your blood pumping, and bring more oxygen to your heart and body) are just as effective.
Check Out: The Anabolic Doc: The Truth About Sex Problems Post-Steroids
Benefits of Sexercise
Exercise and sex have their own benefits, but combining the two can bring you the best of both worlds. Sexercise can lead to the following benefits:
1. Improves Your Sex Life
We have all been in a position at some point (me excluding) where we wanted to try out a new position with our partner but could not simply because our bodies didn’t allow it.
There are two ways of tackling this problem. First, loosen up your body, improve your flexibility, and build strength through sexercise. Second, give up your Kamasutra subscription and settle for what you can do in the bedroom.
Certain exercises can also help strengthen the pelvic floor muscles used during sex. Kegel exercises can facilitate orgasms in the bedroom and help with urine leakage and incontinence.
Next Read: Eating These 6 Foods Will Heat Up Your Sex Life
2. Facilitates Conception
A study found that moderate to high-intensity aerobic exercises (running or walking) can be effective in combating erectile dysfunction (ED).
Couples trying to conceive often complain about sex feeling like a chore. Sexercises can help you try out new positions and spice things up under (or over) the sheets. Since sexercise can improve your overall health, it can have a positive effect on your fertility.
3. Enhances Your Immunity
Medical conditions like diabetes, depression, anxiety, and hormonal imbalances can harm your sexual function (desire, arousal, or orgasm). Sexercise can aid in fighting sexual dysfunction by improving your immune system.
Must Read: Pre Workout Before Sex – Pumps Whilst Pumping
4. Builds Strength and Endurance
Regular sexercise will advertently make you fit. As a result, it can make positions that require strength easier (think: ‘yourself on the shelf‘). At the same time, sexercise can build endurance and stamina and help you last longer in bed.
Remember, the stronger your muscles are (arms, legs, core, heart), the better your sexual performance.
5. Improves Overall Health
Both sex and exercise are known to have positive effects on your body. A landmark study found that sexual intercourse (not masturbation) can lower systolic blood pressure. That’s the first number on your blood pressure test.
Good sex life is good for your heart. Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.
Check Out: These Are The Sexiest Male Body Parts As Rated By Women
6. Uplifts Mood
If you have ever had a good training or love-making session, you would agree that it is virtually impossible to walk away feeling sad, angry, or depressed. The hormones released during sexercise can help lighten up your mood.
7. Builds Connection
Last but not least, sexercise can help build and improve connection with your partner. Whether you are in the gym working out with your partner or going at it in your bedroom, sexercise can improve your bonding and intimacy.
Pro tip: Sexercise is better done with someone rather than alone – if you know what I mean.
Check Out: This Actor and Bodybuilder is Marrying his Sex Doll
The Ultimate Sexercise Regimen
Depending on your current fitness level and your goal, you can choose from the following exercises to improve your sex drive:
1. Yoga
Yoga is one of the best ways to improve your flexibility, functional movement, and core strength. We are sure you know what a little strength and flexibility can do in the bedroom.
Yoga can also help improve your balance. The best part about yoga is that you do not have to be a pro to try it. You can start with basic poses and advance to harder asanas as you gain experience.
On top of that, yogi kamasutra fans will also be less prone to cramping up in the middle of a steamy session.
Tip: The downward-facing dog pose is great for stretching and circulation, and the tree pose is good for balance. You could also try partner poses to turn up the heat.
Watch: Sex, Love & Bodybuilding: How Post-Competition Depression Affects Relationships
2. Pelvic Floor Exercises
When it comes to sex, what’s happening on the outside is just as important as what’s happening on the inside. If you want to improve your sex drive, you need to work your pelvic floor muscles.
Kegel exercises are indispensable in a sexercise routine as they strengthen your pelvic floor muscles, which support your uterus, bladder, small intestine, and rectum.
Different people have different pelvic muscle strength levels. The worst part? This strength deteriorates with age. Meaning – kegel exercises are a good option to improve sex in the long term, as they help maintain the function of these muscles.
Kegel exercises can help keep your pelvic and vaginal muscles strong and healthy. This can lead to more intense orgasms. Over and above that, the versatility of kegel exercises makes them extremely convenient. You could do them anywhere at any time, and you do not need any equipment.
Check Out: THROWBACK: Rich Piana Explains Sex and Gains
A quick How-to do Kegel guide:
Locate the right muscles while urinating.
The muscles you use to stop urine mid-flow are the same muscles you will use while performing Kegels.
Contract your pelvic floor muscles and hold for 10 seconds. Release for 10 seconds. Repeat five times.
If you cannot hold for 10 seconds at first, try holding for as long as you can and slowly build your way up to 10 seconds.
3. Cardio
Cardio workouts are great sex drive boosters as they help build stamina and endurance, something we can never have enough of in the bedroom. Aerobic exercises increase your heart rate and improve blood flow and circulation.
As a result, cardio can help an individual maintain moderate weight, improve blood pressure, boost overall physical fitness, and may help with erectile dysfunction and general sexual performance.
Cardio sexercise includes:
Swimming
Walking
Jumping Rope
Running
Dancing
Zumba
Related: 8 Factors That Can Kill Your Gains Faster Than Masturbation
4. Strength Training
Strength training sexercise can take your libido to another level.
Why is that, you ask?
Lifting your partner and throwing them around can be fun, and at the same time, taxing on your muscles.
While training for better performance in bed, you should focus on your core, arms, and hips. Adding compound movements like deadlift and bench press to your sexercise arsenal will help you be the DOM you have always wanted to be.
Some of our favorite strength training exercises for improving sex drive include:
Squats
Hip Thrust
Glute Bridge
Kettlebell Swing
Bench Press
Deadlift
Barbell Bicep Curl
Related Read: 4 Awful Strength Training Mistakes You’re Making That Cost You Muscle
5. Sex
Do you remember that adage, “practice makes perfect?” Turns out, the folks knew what they were talking about.
We know what you are thinking, “but sex does not count as an exercise.”
And that, my friend, is the beauty of sex.
You can turn up the heat in the bedroom depending on the kind of intensity you want from your workout. You could turn vanilla sex into a sexercise by doing positions that are strenuous enough to help you shed calories and build muscle.
For example, one partner can lift the other, stretch to new positions, try a more vigorous rhythm, or simply have standing sex. Let your imagination run wild!
Sexercise Routine You Need To Try Today
Now that you know everything there is about sexercise, here is a routine you need to try if you want to improve your libido:
1. Running (HIIT): 10 minutes
Start your workout with a HIIT running session on a treadmill. It will get your blood pumping and prime you for the resistance workout.
Steps:
Walk at a brisk pace for one minute.
Perform an all-out sprint for the next one minute.
Repeat until you complete 10 minutes.
2. Downward Facing Dog: 5 minutes
The downward-facing dog is a great way to stretch and warm-up.
Steps:
Lie down on the floor with your wrists underneath the shoulders and your knees underneath the hips.
Curl your toes under and push back through your hands to lift your hips and straighten your legs.
Spread your fingers and ground down from the forearms into the fingertips.
Outwardly rotate your upper arms to broaden the collarbones.
Let your head hang and move your shoulder blades away from your ears towards your hips.
Engage your quads to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
Exhale and bend your knees to release and come back to your hands and knees.
3. Squat: 3 sets of 12, 10, 8 reps
Make sure you are not resting for more than 60 seconds between sets. Your sexercise routine should not last more than 60 minutes.
Steps:
Stand with your feet a little wider than hip-width, toes facing front, and a barbell on your shoulders.
Drive your hips back while bending at the knees and pressing your knees slightly open.
Squat as deep as you can comfortably.
Press into your heels and straighten your legs to return to the starting position.
4. Barbell Bicep Curl: 3 sets of 12, 10, 8 reps
Strong arms go a long way during a steamy session in the bedroom.
Steps:
Stand with your torso upright and hold a barbell at arm’s length with a shoulder-width grip.
Grab the barbell with an underhand grip, so your palms are facing forward, and pin your elbows to your sides.
Exhale and lift the barbell using your forearms while keeping your elbow and upper arms stationary.
Curl the barbell until it is at your shoulder level.
Pause and contract your biceps at the top of the movement.
Slowly return to the starting position while breathing in.
5. Barbell Bench Press: 3 sets of 12, 10, 8 reps
Steps:
Lie down with your back on a flat bench and grab a barbell with a shoulder-width grip.
Get in the starting position by unracking the barbell and extending your arms forward so that they are perpendicular to the floor.
Lower the barbell by flexing your elbows until the bar touches your chest.
Reverse the motion and push the bar upwards by extending at your elbows while breathing out.
Contract your pecs at the top of the movement.
6. Hip Thrust: 3 sets of 12, 10, 8 reps
Steps:
Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground.
The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench.
Place a barbell across your hips.
Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle.
Squeeze your glutes at the top, then return to start.
7. Plank: 3 sets of 1 minute each
Steps:
Lie down in a prone position with your chest facing the floor.
Support your weight on your toes and your forearms.
Your arms should be bent directly under your body, and your upper arms should be perpendicular to the floor.
Keep your body in a straight line and maintain a tight core throughout the exercise.
Hold the position for as long as possible.
8. Kegel: (as mentioned above)
9. Happy Ending: Preferably at home.
Conclusion
Sex and exercise have a lot in common. Both can make us sweat and can lead to better health, improved mood, and increased energy levels. If you are looking to improve your sex drive, perform the sexercise workout laid out in the article once a week.
You could also switch the exercises in the article or perform variations depending on your experience level.
Which is your favorite sexercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Why Working Out Is Important to Recover After Rehab
The road to recovery is never an easy journey, whether you are a person with an injury sustained in an accident, operation or addiction. In all three of these cases having a regular workout will assist the body to heal. No, we aren’t asking you to sign on for the next marathon just yet.
It is Important to consult with your doctor before you start your routine. A doctor should be able to tell you which exercises to stay away from permanently and which ones to start off with. For example, one of the side effects of cocaine abuse is heart arrhythmia, running could cause further harm.
In the first two cases above you will need to ensure that your new exercise routine will not affect the injured part of the body. In the case of recovery from addiction, your body is already under stress from your withdrawal symptoms which can be really painful, so you don’t want to overexert yourself. If you have ever been for drug tests with urine, you know firsthand that drugs affect your entire body.
Your mind and your moods are affected. When you take drugs you’re adding a foreign chemical to your body and while it feels great at the time it wreaks havoc to your system.
Exercise can be a great way to kick start the natural chemicals for recovery in your body. Your new routine will also help your body to release the toxins faster. Having just finished rehab, creating a new routine with different forms of exercise throughout your week will also help to create a new structured lifestyle.
Exercise can be a healthy form of distraction. When cravings start, getting up and moving around will help to take your mind off it and prevent you from filling the gap with another bad habit. Eat healthy foods. Just as people who quit smoking sometimes play with pens or keep paper clips in their pockets to keep their hands busy and chew gum or carrot sticks to keep their mouth busy until the craving for a cigarette passes.
An Exercise routine is a great form of stress relief. Simple exercises can help to release feel-good chemicals, serotonin and endorphins, making you feel calmer and happier. This will help to alleviate depression. The movement will keep your body and mind engaged in the activity. The key is to try something that you will enjoy doing even if it is a little difficult at first. It builds your physical strength and reduces your risk of chronic diseases.
Exercise helps to build your confidence. How? Exercise helps to get the blood flowing to the different parts of your body. The increased blood flow will get more oxygen to your body. Your hair will start to look better. Your skin improves. Most drug users lose weight, this will be a great way to get your body looking and feeling healthy again. You have more energy. The more you exercise the more energy you have.
If you decided to join a gym, you start to make friends. You can sign up for different classes, light weight training, kickboxing, yoga, tai chi, swimming. The variety will keep you interested. Talking to people with similar interests in keeping fit and eating healthy is a great way to have a positive support circle around you. Join a running or hiking club. There are few things in the world that will make you feel as good as a walk in nature or a run on the beach.
Like I have mentioned before, it does not have to be complicated. Start simple. Try some stretching exercises.
It helps improve the quality of your sleep. One of the most important requirements for a healthy body and mind is your sleep. This should help to keep your mind clearer. Great way to burn off negative energy.
When someone goes through addiction their families go through a lot of strain and pain as well. While healing these relationships may be a long road, exercise could be a great way to reconnect. Taking family hiking trips and a picnic there after could prove to be a great relaxed environment to start enjoying each other company again. Going for a daily jog with your partner will also count as a way to reconnect and support each other through this. Trying something new together such as a dance class could be fun and exciting.
Exercise has become popular as part of the aftercare treatment. With all the benefits mentioned above, the greatest one should be, that it decreases the chances of relapse. When we have put in so much effort to start over, we all know that a moment of weakness can prove to be disastrous, but if we are feeling happier and healthier, in those moments we may turn to a better coping strategy like going to the gym or a session instead. Keep fit and keep healthy.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ruby J. Franke is a freelance blogger at noncouont.com and a mother. Ruby loves to read articles online and write about family, fitness, food, cooking, relationships and more.
3 No-Equipment Workouts That Will Make You Cancel Your Gym Membership
Best No-Equipment Workouts You Can Do At Your Home
“I don’t have enough time” and “gym memberships are so expensive” are probably the two most common excuses for not working out. Since you’re reading this article, chances are you too take comfort in these statements.
Some people fail to realize that they don’t necessarily need to go to a gym to workout and resistance workouts aren’t the only type of training. A solid grit is all you need to get and stay in shape.
Apart from the annihilating workouts, this article will show you that you don’t need fancy equipment to build the physique of your dreams, and that complicated isn’t always better when it comes to working out.
In this article, we’ll give you three different workouts that you can do at your home or on the move. The muscle pumps at the end of each of these workouts will make you wonder if you ever need to step inside a gym again.
Out of the three workouts, one will be an outdoor session, and the other two can be done inside a room. This program is designed to keep your muscular and cardiovascular conditioning in top shape.
Workout 1 – Run For Your Life
Run – 0.5 Miles
Lunges – 10 Each Leg
Jumping Jacks – 25 Reps
Circuits – 3 | Time – 15-20 Minutes
Remember, this isn’t one of your leisure runs. Each exercise on this list is meant to be done with the highest intensity possible. After you run half a mile, keep your hands on your sides and start performing the lunges.
Get into the jumping jacks as soon as you’re done with the lunges. Rest for a minute and start the circuit again until you’re done with the three rounds. Not only do you need to complete the number of reps, but you also need to do them within the time mentioned.
Keep a stopwatch running and if – god forbid – you’re not able to complete the workouts within the time target, your punishment is to do one additional round. Make sure you don’t compromise on your form while performing the exercises.
Workout 2 – The Rep Attack
Pushups
Squats
Situp
Burpees
Step-Ups
Reps – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 | Time – 20-25 minutes
The second training session is a rep pyramid workout. You’ll start the workout by performing ten reps of each exercise in the first circuit. The second round will have nine reps, eight reps in the third and so on until you perform one rep of each exercise in the last circuit.
You will not stop for rest between exercises. However, you’ll be taking a 30-second breather after completing each circuit. This is a great workout to do anywhere. You pack in a ton of quality work – 55 reps of 5 different exercises – and perform the entire workout in one spot.
Workout 3 – Make The Time Count
Skier Abs – 30 Seconds
Jump Squats – 30 Seconds
Diamond Pushups – 30 Seconds
Mountain Climber Twist – 30 Seconds
Touchdown Jack – 30 Seconds
Circuits – 3 | Time – 15-20 Minutes
Time will be the focus of the third workout. You’ll be performing each exercise for the time mentioned in front of it. As with the other two workouts, you can take a 30-second break after completing a circuit and nothing in between.
The workout should get harder as you get into the second and third circuits. Make sure you’re not compromising on your form. If you’re a beginner, you can perform the high plank leg lifts in place of the skier abs and Russian twists instead of the mountain climber twists.
How often do you circuit train? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Gym Crush – Anllela Sagra
Anllela Sagra – The Fitness Model
To some people, girls in gym clothes are hotter than girls in party dresses and Anllela Sagra is the perfect example of this. Sagra is a 25-year old Colombian fitness celebrity who has made her mark on Instagram with her drop-dead gorgeous face and a perfectly crafted physique.
Back at home in Colombia, lifting weights was thought of as a men’s thing and the idea of ‘muscular girls’ wasn’t well received. Anllela set out to challenge this mindset, and going by her gigantic following – she might have won the challenge.
A Flawless Physique
Anllela is from Colombia where being a fitness model wasn’t considered the right thing to do for a girl. Sagra started out wanting to become a normal fashion model but soon changed her ambitions after a chance encounter with a fitness enthusiast in the gym.
Anllela started lifting weights in the gym and turned her slim physique into a toned and muscular one. After getting a feel for the gym life, Sagra set out to become Columbia’s first female fitness model.
Anllela Sagra is beautiful, fit, strong and a lot of fun. Her unique personality and drive have garnered a lot of attention and turned her into a fitness icon, and her 11 million Instagram followers are proof.
Breaking Stereotypes
Don’t let her pretty face fool you. Sagra’s workouts are nothing short of brutal and will set your muscles on fire by the time you’re done. Anllela often shares her workouts on her Instagram page for you to follow along.
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Anllela is big on motivational training videos and chances are you’ve already seen her in such videos before. Sagra’s work ethic and dedication are what have helped her achieve a chiseled body and the fitness celebrity status.
Look at her photos, and it feels like she is best friends with the camera. The Colombian beauty will leave you awe-struck with her photos, and wondering why don’t more girls lift weights.
Bathroom selfies might be a thing but Sagra takes it one step further with her bathroom videos. Photos can be edited with filters but the videos Anllela puts up are untouched and show her Greek-goddess body in its full glory.
Sagra’s washboard abs can put most of the fitness athletes to shame. Anllela maintains her conditioning throughout the year and looks like she is always ready to jump onto a magazine cover.
Anllela is raising the standards of selfies for the female fitness athletes with her gorgeous pictures. Sagra has upped the game for the ‘woke up like this’ selfies with just one post.
Not being around a gym can’t stop Anllela from getting a workout done. She isn’t the typical gym rat and enjoys the outdoor life. Follow Sagra on Instagram and she’ll keep you glued to your phone for hours.
Who would you like to see featured in the next Gym Crush article? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram