Tag: Video
Milos Sarcev: The Biggest Weaknesses Roelly Winklaar Must Improve To Dominate
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Milos Sarcev reflects on Roelly Winklaar’s struggles in 2021 and what he needs to do to dominate on the bodybuilding stage once again.
Roelly Winklaar is a beloved pro bodybuilder and often called the people’s champ by many fans. This is due to Winklaar’s enormous mass monster size that nearly shakes the earth whenever he steps on stage. Though he’s gotten close, the competitor has never earned a Mr. Olympia title. However, he has often been a top 5 competitor that many hoped would rise up to win one day. These hopes were somewhat dashed in 2021, with Roelly Winklaar placing lower than expected and also dropping out of select shows. In our latest GI Exclusive interview, Milos Sarcev breaks down Roelly Winklaar’s 2021 physique and explains what needs to improve for success in 2022.
Many fans were shocked when Roelly Winklaar placed 11th at the 2021 Mr. Olympia. It was a large drop down for the elite competitor – who placed 5th in 2019 and 3rd in 2018 at the Mr. Olympia. However, the moment Winklaar stepped on stage last year, it was clear something was off. It wasn’t the people’s champ mass monster physique fans were used to.
That’s why we turned to bodybuilding coach and guru Milos Sarcev to give his thoughts on Roelly Winklaar’s 2021 physique. He pinpointed the two biggest weaknesses Winklaar is facing – and how he needs to improve them to become a dominant force on the stage once again. Milos believes it’s possible and even spoke briefly with Winklaar sharing his advice.
Roelly Winlaar’s biggest weaknesses
Milos Sarcev starts off by stating one big weakness that Roelly Winklaar has always suffered from – his conditioning. Much like Big Ramy, Winklaar is one of the biggest mass monster in the Men’s Open division. And also like Big Ramy, Winklaar often suffers from controlling his stomach and maintaining dry shredded conditioning. This was still evident in 2021, perhaps even slightly worse than in previous years. That lack of conditioning – in combination with another weak lagging body part – was the key element to his lower placing.
So what was that second weakness? Milos Sarcev believes that Roelly Winklaar’s legs were lacking. Of course, bringing up legs is always the hardest body part for most pro Men’s Open competitors. But when you are competing on the elite stage and battling the top five in the world – lacking in the leg department will knock you out of the top 5 or even top 10 at Mr. Olympia. That’s what seemed to happen here.
Milos Sarcev reveals during our interview that Roelly Winklaar spoke to him after his low placing at the Chicago Pro. According to Sarcev, Winklaar was actually worried that his size had gotten too small which is why he was placing low. Sarcev admitted that Winklaar had downsized slightly – but this was not in fact his weakness.
“He asked me what is my opinion and he thought he was much smaller. I said like, yeah. As smaller as he was he was still big enough. That wasn’t the problem. But he needed conditioning and he needed legs. So in other shows that he entered he tried to put size back on and by Prague he was humongous… but still the conditioning was not there.”
– Milos Sarcev
Milos Sarcev went on to say that Roelly Winklaar putting back on more size might have actually hurt him for the rest of his competitive season that year. Sarcev explains that for him to put on so much size so quickly – he lost even more control of his midsection.
Roelly Winklaar may have had a tough year – but we wouldn’t count him out just yet. Yes, he has been competing for quite some time and comes from an older era of the sport. But athletes like Dexter Jackson have proved that age is just a number. And while Big Ramy is somewhat younger – it did take him nearly a decade to become the Mr. Olympia champion. Winklaar is an experienced competitor with a passion for the sport. We are excited to see what he brings to the stage in 2022.
You can watch Milos Sarcev’s full comments on Roelly Winklaar (and some talk abotu Chris Bumstead’s dominance as well) in our latest GI Exclusive interview segment above.
Jim Stoppani On Modern Bodybuilding: “The Sport Is Not Causing Drug Use, The People Are”
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Jim Stoppani reacts to modern bodybuilding, drug use, and respect in the sport today.
Jim Stoppani is an Exercise Physiologist and a passionate fan of bodybuilding. While he never became a career competitive bodybuilder – he did compete in the NPC and continues to track the sport closely to this day. This passion alongside his deep education and research has made him the perfect bridge between the love of bodybuilding and focusing on health. That’s why in our latest GI Exclusive partnered with Barbend, Jim Stoppani reacts to the current state of bodybuilding – including drug use and health dangers. Is it facing a crisis? Has it lost its way?
Competitive bodybuilding as we know it has existed in some form or another for at least 100 years. It exploded in the 60s and 70s during the Golden Era and has continued to break ground ever since. However, the world changes and with it the sport changes as well. With more history behind competitive bodybuilding, more criticism is brought up comparing the present to decades past. Is drug use worse? Are more bodybuilders dying? Are physiques today better or worse? The questions and criticisms are endless.
Much of the criticism is based on gut feelings, personal experience, or mob mentality. That’s why, during our conversation with Jim Stoppani, we asked him to share his reaction to bodybuilding today – combining his personal bodybuilding experience with expert researched knowledge. Cutting the bullsh*t from facts. Does Stoppani see a crisis in modern bodybuilding?
Jim Stoppani: “The Sport Is Not Causing Drug Use, The People Are”
Despite the recent news driving fear for the health of bodybuilding athletes today more than any other time in the history of the sport, Jim Stoppani still finds competitive bodybuilding a respectable sport as it is today. Stoppani does not believe that bodybuilding as a sport drives drug use – it’s the people and athletes behind it who do. But this isn’t just to lay the blame on athletes and call the irresponsible.
In fact, Jim Stoppani believes that the drive behind people to be the best in the world is what brings individuals to dangerous drug use. That’s not just in bodybuilding. That’s in every single sport in the world. Move beyond sports and it can be found in any arena where individuals strive to be elite.
Jim Stoppani, having competed in bodybuilding, understands the rare feeling of doing anything possible, including dangerous risks, to be the best in the world. To build one extra inch of muscle at all costs. It’s this drive that many average people, even bodybuilding fans, don’t really understand. Sadly, experiencing it directly is nearly the only way to truly understand it.
No matter the regulations or laws – people with this sort of drive will always find a way to possibly endanger themselves to be the best in the world. To be bigger and stronger at any cost.
Jim Stoppani Supports Education To Steer The Drive Behind Bodybuilders
So as Jim Stoppani understands it, professional and competitive bodybuilding will always be dangerous. Is it particularly more dangerous today than at any time in history? That cannot be proven without vigorous study. But what can be done, regardless of the current risks, is bring more education behind the strategies known in bodybuilding. We can’t remove the drive or the dark corners of markets to receive drugs – but we can help educate athletes further so they understand the risks.
Jim Stoppani respects bodybuilders. He loves the mass monsters all the way through to the Bikini competitors. He respects their drive despite limited prize money and, in some cases, even respect within their own sport. Jim Stoppani will not disparage the love that bodybuilders have for perfecting their physique. He can only hope to bring more education to help those driven athletes stay safer. It can never be completely safe – but to make it as safe as possible is most important.
Wrap Up
So is modern bodybuilding facing a crisis? Jim Stoppani doesn’t see anything particularly more dangerous now compared to the past. The danger has always been there – but technology has allowed us to see it faster and due to the immediacy of social media. That doesn’t mean that things can’t be improved. All professional sports are dangerous on some level – but their can always be more effort made to make it safer.
You can watch Jim Stoppani’s thoughts on modern bodybuilding and the current state of drug use and health in our latest GI Exclusive interview segment above!
Philip Ricardo Jr: How To Become A Successful Pro Natural Bodybuilder
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Philip Ricardo Jr. discusses the INBA/PNBA and how bodybuilding lovers who do not want to use drugs can become successful as a pro natural bodybuilder.
Philip Ricardo Jr. has his own promoted INBA/PNBA natural bodybuilding competition coming up this month. The Pro/Am Philip Ricardo Legends International is set for April 30, 2022 and will be the first major event in the INBA/PNBA 2022 season. That’s why we decided to reconnect with Ricardo Jr. and discuss his upcoming show and other trending topic sin both natural and untested bodybuilding. In our latest GI Exclusive interview, Philip Ricardo Jr. goes into detail on how become a successful pro natural bodybuilder.
For many fans in the bodybuilding world, it’s seen that an actual bodybuilding career or success can only happen in the IFBB Pro league. That in order to become a successful bodybuilder, one will have to use PEDs such as steroids to become a bodybuilding superstar. But Philip Ricardo Jr. wants bodybuilding lovers to know that this isn’t true. The leading league in natural bodybuilding, INBA/PNBA, is taking strides to make pro natural bodybuilders super stars in their own right.
That’s why we reconnected with Philip Ricardo Jr. – to discuss the tactics and paths that aspiring natural bodybuilders can take to find success and a career in bodybuilding without having to resort to PEDs. With Ricardo’s very own Pro/Am show around the corner kicking off the INBA/PNBA season – there was no better time to inform those on the fence how they can go from aspiring bodybuilder to natural bodybuilding champion.
The INBA/PNBA Pro/Am Philip Ricardo Legends International is set to be the first major show of the INBA/PNBA season. Not only is this the first pro/am show of 2022 for the league, Philip Ricardo Jr. has personally worked to ensure that some of the biggest names in the INBA/PNBA will be competing. Former Mr. America and Natural Olympia champions will be in attendance to make for a superstar weekend (that Generation Iron will cover and provide a full recap later this month).
But how does one become an INBA/PNBA superstar? Is it possible to make a full time career out of being a pro natural bodybuilder? Philip Ricardo Jr. took some time with us to detail how the INBA/PNBA qualification system works and how the major pro shows handle prize money and promotion.
The INBA/PNBA is not unlike the IFBB/NPC. The INBA league (International Natural Bodybuilding Association) is the amateur division of the league. The PNBA (Professional Natural Bodybuilding Association) is the pro division of the league. Amateurs compete in INBA shows to eventually earn their pro card.
But unlike the IFBB Pro league, once a natural bodybuilder receives a pro card – they can continue to compete in the INBA amateur league as long as they want. This allows for flexibility in the bodybuilder’s career – they can continue to compete until they feel their physique is prepared for the pro level. Yet, while they prepare they can still gain experience (and cash prizes) by competing in the amateur league as they transition into pro.
The Pro/Am Philip Ricardo Legends International is the first pro/am of the season and a perfect showcase for what kind of success a pro natural bodybuilder can really achieve. In addition to this – you can witness the INBA amateur league strive for the next round of pro card qualifications.
Check out Philip Ricardo Jr.’s full tips and info on how to become a successful pro natural bodybuilder by watching our GI Exclusive interview segment above! And for more information on the Pro/Am Philip Ricardo Legends International – visit the official INBA/PNBA website right here.
Joey Swoll Talks The Effectiveness Of Weed & Bodybuilding
Joey Swoll talks CBD, marijuana, and how it can supplement bodybuilding.
Joey Swoll’s partnership with the CBD company Ignite started with a friendship between himself and Dan Bilzerian. Dan is a millionaire playboy of sorts in the bodybuilding world, using social media to showcase his luxurious lifestyle. With the rapid change in legality for marijuana and CBD, we decided to talk with Joey about the future of bodybuilding with the potential legalization of marijuana products. In our latest GI Exclusive, Joey Swoll discusses the reality of weed and bodybuilding; how it can to help supplement training; and how popular it is in the bodybuilding community.
A Major Shift
The United States is a very different country today when it comes to marijuana. What was once seen as a dangerous drug is now legal in various states. However slowly, it seems that weed will one day be legal on a federal level in the United States future.
Of course, just because marijuana is still illegal on a federal level doesn’t mean that many people aren’t already partaking in the drug. What has changed is the use of CBD. It’s now legal to sell in many states for a number of uses. The product helps lower anxiety and reduce muscle soreness.
In our latest GI Exclusive interview segment with Joey Swoll – we breakdown his involvement with Dan Bilzarian’s Ignite brand. He also discusses the reality of weed use in bodybuilding. How often is it used? And what kind of purpose to it serve to help enhance the quality of training, pre-workout, and post-workout?
The truth is that many bodybuilders utilize marijuana as a supplement to help with a workout. Whether it be to better focus or feel better through the pain of training – it’s somewhat commonplace in the bodybuilding world.
You can watch Joey Swoll’s full assessment of weed and bodybuilding in our latest GI Exclusive interview segment above.
Straight Facts: The Biggest Mistake To Avoid When Using Creatine
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Jerry Brainum breaks down the realities behind reported side effects in creatine.
Creatine is a powerful and effective supplement for helping to increase muscle growth with very little and few side effects. In fact, it’s somewhat surprising how helpful this supplement can be without being a PED. Of course, this is if you train effectively while using the supplement. However, there have been some reported side effects that might make some lifters stray away from this effective tool. Even worse, there are some reports of more dangerous side effects that might make the supplement seem scary. Are they legit? In our latest episode of Straight Facts, Jerry Brainum breaks down the reality behind creatine side effects – and what you can do to reduce them.
First things first, as far as the FDA is concerned, creatine is a safe supplement to use in your diet. To the uninitiated, some may believe creatine falls in the same category as steroids or other PEDs. This is not the case – and rarely does anyone who even has a basic knowledge of fitness believe this to be true. That being said, there are some side effects that can cause discomfort.
Creatine can often cause gastrointestinal issues, aka stomach pain or bloating. It’s nothing to be seriously concerned about but the discomfort could be enough to make some lifters avoid creatine all together. That’s why Jerry Brainum has decided to break down what causes these side effects – and how to reduce stomach or bloating discomfort. He also addresses more serious health claims that have occasionally sprouted in the fitness industry.
How to reduce creatine gastrointestinal issues
If anyone has relied on creatine to build more muscle, they are probably more than familiar with the feeling of bloating, stomach discomfort, and increased gas (aka farting). But it doesn’t always have to be this way. Jerry Brainum explains that the biggest cause for stomach bloating or discomfort with creatine in dehydration.
Jerry Brainum explains that creatine, when consumed, can lead to further dehydration in the body. Combine that with a hard workout which makes you sweat more than usual – and you can be facing more sever dehydration than usual. This can ultimately be the cause for gastrointestinal problems after taking creatine.
That’s why Jerry Brainum suggests to keep extra care with consuming water when taking creatine. Ensure that you are fully hydrated and consume additional water with your creatine. This may help lower stomach and bloating issues.
RELATED: Check out our official review guide of the best creatine supplements on the market in 2022.
Can creatine be damaging for your health?
Jerry Brainum also addresses one report of creatine causing pulmonary embolism – aka a blood clot that blocks blood flow and can lead to death. While this is not a common held belief, these kind of studies can help spread misinformation and fear regarding certain substances.
As Jerry Brainum describes, the report itself is a case study. Meaning, in this case, it was only reported and studied in one man. A one to one correlation cannot be made to creatine and pulmonary embolisms – because this was not tested and proven in a larger sample set of individuals. In fact, the study itself only states that there is a “possible link” between the two.
Jerry Brainum than details the specifics of the report. The study indicated that a man with no family history of blood clots suffered a pulmonary embolism after increasing his dosage of creatine and then training shortly after. Their argument was that the large dose mixed with exercise led to extreme dehydration which can significantly increase the chance of blood clots.
However, Jerry Brainum points out that this is the only known study taken regarding the connection between creatine and blood clots. While Brainum cannot prove one way or the other himself – his suspicion is that at most the creatine helped contribute to an already underlying but unknown condition.
Brainum further points out that there are hundreds of thousands of people who use creatine. If this was truly a concern or real correlation – there would be a much larger known issue with blood clots and creatine seen across the country. Ultimately, while studies can always change, Brainum relies on the FDA’s current approval of the supplement.
Wrap Up
Ultimately, Jerry Brainum wants to emphasize one key fact that all creatine users should known. Stay hydrated. Ensure that you consume more water than usual if regularly consuming creatine. No, failing to do so will not seriously risk your health. But it can lead to stomach discomfort, bloating, and gas. It is always more healthy to stay hydrated than dehydrated. So ensure to keep this fact in mind regarding creatine use in your diet.
You can watch Jerry Brainum go into further detail by watching the full episode of Straight Facts above. And make sure to come back each Wednesday for new episodes every week.
Jim Stoppani: Can You Spot Reduce Stubborn Body Fat With This Science-Backed Technique?
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Jim Stoppani talks about the myth of spot reducing stubborn body fat… and the one promising study that might turn the myth into a reality
Everyone from bodybuilders to the average Joe wishes that stubborn body fat can be reduced. But science has proved time and time again that this is impossible. No, doing crunches will not burn belly fat (though it will strengthen your core and abs). This is disappointing for those who have a muffin top they are trying to lose. But it’s also a real challenge for bodybuilders who need to keep their physique in perfect proportion despite lagging body parts. That’s why we turned to Jim Stoppani for some enlightenment in regards to burning stubborn body fat. In our latest GI Exclusive, Jim Stoppani reveals a study that just might prove spot reducing fat is finally possible.
Not everyone gains weight evenly. While some my gain wait uniformly, others have fat that parks in random and frustrating places. Whether it’s a pot belly, love handles, or fatty thighs. Disproportionate weight gain is annoying at best and self-hating at worst. It can make off the rack clothing hard to fit and shopping challenging. It can make you feel bad about your self image. To be frank, it sucks. So it’s no surprise that so many individuals turn towards spot reduce tactics, plans, and products. None of them work, mind you, but people want so desperately to find an answer they buy in.
Jim Stoppani also points out that this poses an additional challenge for competitive bodybuilders during contest prep. The main goal after bulking is to cut down and perfect an aesthetic symmetrical physique. But if you have genes that hang fat in some places longer than others – cutting weight becomes more challenging. How do you cut fat in your quads without reducing size in your chest or arms? It’s part of the meticulous challenge of being a bodybuilder.
While Jim Stoppani agrees that, in general, spot reducing fat is not possible. He did come across one study that might change the game if it can be corroborated and repeated with the same success.
Can extremely high weightlifting volume spot reduce fat?
Jim Stoppani dives into a study that had subjects do extremely high reps of leg extensions. And by extremely high, he’s talking about 100+ reps. What the study showed is that the high rep exercise pulled from the body’s fat for energy. This is typical especially when carb or glucose stores are low before an exercise. But what was interesting of note – is that the study was able to track where the fat stores were coming from. The study showed that the fat was being burned specifically from the quads.
Jim Stoppani explains that this method was essentially cardio with leg extensions. And that one can assume based on this study – that the same kind of high rep exercise on any body part can produce the same results. Now this would need to be studied further – but it showed promise that spot reducing fat may be possible.
Is this something that can translate into competitive bodybuilding? That remains to be seen. It’s also not clear how effective that targeted fat loss is. How much fat is being burned from the area? Would other areas of the body still reduce in size? That would still be a problem for mass monster bodybuilders during contest prep.
Likely, there is no silver bullet to magically spot reduce fat. And while this might not be helpful for a pro bodybuilder – the high rep weightlifting tactic might be good for the average joe looking to trim down a pot belly and not worried about a perfect symmetrical physiue.
Wrap Up
The truth behind most exercise principles is that there is no easy way to stay fit. And there is no easy way to build muscle. However, these kind of tips and techniques can perhaps make a difference in the long run. It’s still challenging. It still requires consistency and focus. But perhaps this new study provided by Jim Stoppani can change the game for those who have long struggled to remove stubborn body fat.
You can watch Jim Stoppani go into full detail in our latest GI Exclusive interview segment above! And make sure to check in every Monday for new explainer videos with Jim Stoppani each week!
Victor Martinez Pays Tribute To Cedric McMillan & Shares Favorite Memory
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Victor Martinez shares some memories with Cedric McMillan highlighting his intense focus and playful sense of humor
On April 12, 2022 the bodybuilding world lost another fantastic and vibrant bodybuilder – Cedric McMillan. He passed away at 44 years old, far too young and one of many over the past year that have left too soon. Many in the bodybuilding community have been paying tribute and sending condolences since the news was announced. After a training session at the Generation Iron Personal Training Facility, Victor Martinez recorded a video paying tribute and sharing some stories about the late Cedric McMillan.
While Victor Martinez was not extremely close with the bodybuilder, he had spent time with him a small handful of times. Two moments in particular took place at the Arnold Classic. Once in 2019 and a second time in 2021.
Many knew Cedric McMillan from his on stage persona – a very focused and thoughtful bodybuilder that aimed to make big changes to the sport with his more classic style physique. Despite the new Classic Physique division, McMillan remained in the Men’s Open category – seemingly looking to prove a classic style physique can stand tall as champion. He proved just that in 2017 when he won the Arnold Classic.
But despite this introspection and focus – Cedric McMillan was also a playful and funny man. This was seen in his interactions with Arnold Schwarzenegger after winning the 2017 Arnold Classic. It’s that side of McMillan that Victor Martinez focused on in his memories of the late bodybuilder.
Victor Martinez admitted that before meeting Cedric McMillan, he “never knew how to read him.” So his sudden witty bouts of humor surprised him on numerous occasions. One came in 2019 at the Arnold Classic. McMillan looked focus about to step on stage. As a sort of courtesy/small talk, Martinez asked him, “Are you alright?” Without a beat, McMillan responded with a grin, “You expect me to be Poppy Joe and laughing?” Victor Martinez appreciated both his humor and focus in the moment. Two qualities that would come to define the champion bodybuilder (alongside his fantastic physique).
Victor Martinez then shares a second story from last year’s 2021 Arnold Classic. Though neither were competing, they had an opportunity to speak and catch up backstage. Martinez had noticed that Cedric McMillan was working on building some sort of project on social media. Martinez asked him about it and McMillan responded, “Well, Vic, if you build something you probably have less kids.” Another funny quip without a beat.
While McMillan’s humor was evident on stage – his more focused and serious side normally took the lead. Which is why in his final words during his tribute message, Victor Martinez wanted to remember the light and humor behind Cedric McMillan’s personality:
“If you took him serious, you probably took him too serious. But he was a standup guy… and every word that came out of his mouth was nothing but truth. I wish everybody was like that. Cedric, miss you bro.”
– Victor Martinez
Cedric McMillan’s loss is yet another tragic moment in a rough to years for the sport of bodybuilding. Generation Iron would like to once again send condolences to the friends and family of McMillan at this time. As Victor Martinez said – he was a stand up guy and will truly be missed.
Hardcore Truth: Why It’s Wrong To Joke About Men’s Physique & Other “Smaller” Divisions
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Johnnie O. Jackson shares the hardcore truth about Men’s Physique “black sheep” status and how jokes do more harm than good.
Professional bodybuilding is far different today than it was decades past. This is most noticeable in the number of divisions that exist today. At one point, there was only Men’s and Women’s bodybuilding. Now we have over 10 divisions ranging from smaller physique sizes like Bikini and Men’s Physique through to larger sizes such as Classic Physique and Men’s Open.
New divisions bring in new perceptions which invite fans and athletes alike to compare physiques across divisions. Men’s Physique in particular is often the brunt of jokes due to their board shorts and smaller size. In our latest Hardcore Truth, Johnnie O. Jackson goes into detail on why this sort of “competition” between divisions is damaging for the sport. And dismissive jokes against other divisions should not take place – particularly by pro bodybuilders.
Fans, the media, and athletes alike have all taken part in comparing different bodybuilding divisions to each other. Some are fair comparisons while others can be more diminishing to the athletes who compete in targeted divisions. Women’s Bodybuilding nearly disappeared complete for most of the last decade – no longer present at the Arnold Classic or Olympia weekend. This decline was surrounded across many negative comments (even made by pro athletes) about the lack of desire to see women at that size and physique.
Men’s Open is also often a target of ridicule. This is largely because the division is seen as “easier” – mostly due to their smaller size and lack of leg development. Men’s Physique is the only division in the sport to cover the upper legs with “board shorts.” This means the judges simply don’t judge that area of the body – meaning they require less work and attention than other divisions. Antoine Vaillant, in particular, received a lot of attention for an on-stage joke he made at the expense of Men’s Physique a few years ago.
The reason rivalries and jokes between bodybuilding divisions should stop
Johnnie O. Jackson has had his eyes opened recently on how this sort of banter actually does harm to the sport of bodybuilding. Jackson once though these kinds of jokes or spirited criticism was just banter. But he is started to realize that what pro bodybuilders say influence the narrative for fans of the sport. For example, promoters often state that Men’s Physique and Bikini actually bring in more money to events (due to there being more registered athletes and more family, friends, and fans who come to watch the events). Yet, those division receive much less prize money than categories such as Classic Physique or Men’s Open.
Part of the reason for this is due to the audience viewership between NPC and IFBB Pro. Bikini and Men’s Physique often have huge attendance in the amateur NPC league – but it trickles off in the pro shows. Is this because of the larger narrative at play here? Is the negative perception sometimes attached to these divisions hearting the pro competitions?
We can’t draw a direct comparison. But Johnnie O. Jackson understands that pro bodybuilders, especially pro Men’s Open bodybuilders, have a big platform to influence fans. Jackson wants to promote unity across the entire sport. A Men’s Open bodybuilder should see a Men’s Physique bodybuilder as a brother in iron. Not as a separate athlete in different sports. Jackson believes even light hearted comments and jokes – when persistent enough over the whole sport – can hold back the success of such divisions.
Johnnie O. Jackson goes into detail about a personal story he experienced just recently during the 2022 Arnold Classic. It was a conversation between a larger Men’s Open bodybuilder and a smaller Men’s Physique bodybuilder. They were both friends. But the larger bodybuilder made friendly jokes about how small, weak, and easy his Men’s Physique friend has it over someone larger like himself.
Jackson used this as a teachable moment. He went into “dad mode” as he puts it and interrupted the friend letting him know that jokes like that are not helpful to the health of the sport overall.
You can watch Johnnie O. Jackson tell the full story along with his complete comments about rivalries between divisions in our latest Hardcore Truth episode above. Make sure to come by every Thursday for new episodes each week!
Straight Facts: Debunking The Biggest Protein Myths For Building Muscle
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Jerry Brainum debunks the biggest myths in bodybuilding regarding protein
Protein is the foundation of building muscle in bodybuilding. It’s the most basic knowledge an aspiring bodybuilder learns upon taking up weight training. However, despite this foundational knowledge, over time there have been many myths that unnecessarily complicate things when it comes to determining the correct diet for your bodybuilding needs. In our latest episode of Straight Facts, Jerry Brainum highlights the biggest protein myths prevailing in fitness today – and debunks them once and for all.
As with all things involving diet and fitness, things have become let’s say… complicated needlessly. Fitness and diet culture is a big ticket item for businesses. Sadly, there are many diet plans and business models aimed to prey on those looking for ways to lose weight or gain muscle with bogus concepts or information. That’s why Jerry Brainum breaks down the biggest myths and uses researched studies and science to clear the air.
You can watch his full video episode above. But et’s also recap the biggest protein myths below.
MYTH: Protein destroys your kidneys
Jerry Brainum explains that this misconception was based on a study done into kidney failure and protein intake. But the issue with the study is the fact that the test subjects were people who already had existing kidney failure (to the point where they are already on dialysis).
So yes, if you have kidney issues already, you need to be careful about protein intake. But Jerry Brainum warns that it’s a mistake to expand this out to the larger public. Kidney problems that have contributed to health dangers or death is less likely due to protein intake but drug use by bodybuilders.
MYTH: Protein causes a loss of calcium which leads to the loss of bone mass such as osteoporosis
Protein does have acids that are sulfur based. This is a fact that then led to the idea that high protein diets would cause calcium loss in bones. Jerry Brainum discusses a study that was done using pure protein. The results showed that, indeed, the pure protein led to a loss of calcium.
However, protein sources from food are never pure protein alone. In fact, even protein supplements are not pure protein. For example, most protein-based foods contain a mineral such as phosphate. Studies show that as long as phosphate is present, protein will not cause issue with calcium levels.
MYTH: Protein Makes You Fat
Eating too much protein does not need lead to weight gain. This was discussed in our previous episode of Straight Facts as well which explored weight loss myths. Jerry Brainum explains that the reasoning behind the myth is that protein contains calories. Basic knowledge tells us that too many calories will lead to weight gain. However, protein is oxidized in the liver when in excess. This is not converted into fat. While food that contains protein can have other nutrients that contribute to weight gain – protein itself will not increase fat.
MYTH: Protein Timing Windows
It was long thought that there was a “anabolic window” after training in the gym. This window would be vital to utilizing protein for optimal muscle mass growth. Typically, this window was consider to be 2 hours after a workout. However, studies have shown that protein synthesis actually peaks in 24-48 hours after workout. So forcing your protein intake right after a workout is rarely necessary.
Jerry Brainum does note that there is one exception. Some studies show that the more advanced you are, it would be a good idea to ingest protein within an hour after a workout. It’s slightly beneficial but nothing game changing.
MYTH: You Can’t Get Enough Protein On A Vegan Diet
Jerry Brainum calls BS on this notion. He believes that it is possible to get enough protein on a vegan diet… but it does take a lot more work. Essential amino acids are less complete in a vegan diet and would require additional supplementation and make sure you are eating the right kind of foods within the vegan wheelhouse. Additionally, vegan foods are often fibrous and can make you feel more full – making it harder to eat the amount of food necessary to get the protein you need.
MYTH: The More Protein You Eat The Bigger You Get
Jerry Brainum explains that more protein does not equal exponential increased gains. Of course eating the right amount of protein is important. This may require upping your protein intake as a bodybuilder. However, as was mentioned earlier, excess protein is oxidized by the liver. So it no longer contributes to help with muscle mass growth after a certain point. It won’t make you fat but it also won’t make you stronger/grow muscle mass.
MYTH: Everyone Needs A Protein Supplement
Jerry Brainum discusses how it’s a good idea for vegan bodybuilders to use protein supplements. But most people can get all of the protein they need on a regular diet easily. Supplements are convenient but not necessary for bodybuilding success if you can naturally eat enough food and enjoy doing so. You will not fail as a bodybuilder if you don’t use protein supplements.
However, if you find them to be more convenient for your lifestyle in order to achieve success, then they are an extremely helpful alternative. Just not 100% necessary.
Wrap up
The internet has made information far easier to obtain. Unfortunately, it has also made misinformation far faster and easier to spread. That’s why Jerry Brainum used this episode to focus on debunking the biggest myths he has seen discussed online. He does note, however, that the very nature of science is to know as much as we can right now. Things may change – and some beliefs can be proven false or true later with new studies or technology available.
Many of the myths on this list were once seen as fact by the scientific community. This doesn’t mean science is untrustworthy. It simply means to have an open mind and do constant research as time passes.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. Make sure to also swing by every Wednesday for new episodes each week!