Tag: Video
Hardcore Truth: Johnnie O. Jackson Tells All On His PED Use & Near Death Experience
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After many tragic deaths in the sport, Johnnie O. Jackson gets real about his own drug use and near death experience as a warning for young bodybuilders.
Whether it be due to complete coincidence or some underlying common pattern, the bodybuilding world has lost many young men and women athletes over the past year and a half. In this week’s episode, Johnnie O. Jackson wants to shed some light on the true risks in bodybuilding as we try to make sense of the many tragic deaths in the sport. But rather than dig up more pain for friends and families who have lost loved ones – Jackson turns inward to reveal his own health battles during his career as a bodybuilder. In the latest episode of Hardcore Truth, Johnnie O. Jackson reveals his near death experience and his experience using PEDs.
In bodybuilding, it’s rare to get full transparency on how PED use is experienced by pro bodybuilders in the sport. Some have been open about it – but mostly after they have retired and ended their career. Johnnie O. Jackson joins this growing list of athletes – by holding nothing back and giving his honest truth and assessment of using PEDs. Not only that, but he also joins a growing list of bodybuilders by revealing a near death experience he had during cutting for contest prep.
Johnnie O. Jackson reveals all on his PED use
Johnie O. Jackson explains that he stayed natural for the entirety of his amateur career. But when he realized that he could truly make it as a pro bodybuilder, he started to consider drug use to enhance his gains. He didn’t take this lightly as he already had a wife and kids – so he sat down with his wife and talked it out. Ultimately, he gained support to take the risk and go for his dream.
Looking back, Johnnie O. Jackson plainly admits he had no idea what he was doing. The way he used PEDs was more than risky – it was dangerous. Now with more experience and wisdom in his older age, he regrets the kind of choices he made and considers himself lucky to be as healthy as he currently is today. This kind of open regret is rarely seen when bodybuilders discuss PED use. The bigger narrative is that the risk is worth it. While Jackson surely admits that he met his goal, he is smart enough to know that he’s more lucky than anything else.
Johnnie O. Jackson’s near death experience
Separate from hard PED use such as steroids, Johnnie O. Jackson also nearly died during the final week of his contest prep. Much like other stories that have been discussed by athletes, such as Santi Aragon, a foolish and very dangerous mistake during the dehydration stage put Jackson into the hospital. In the final weeks before his went into full dehydration mode, his coach suggested he stack up on taking potassium chloride. The problem was, that Jackson was not lacking in potassium – so this led to a very dangerous build up. Once he started dehydrating for the final days of prep – his entire body shut down.
His stomach stopped dissolving food, so the food he would eat sat to rot in his stomach. He felt stomach pains but kept on going. On the actual day of the show – he was so pale, weak, and unhealthy that the staff immediately noticed something was wrong. He called an ambulance and went to the hospital. When the doctor spoke to him his first words were, “I have no idea how you are alive right now.”
What we can learn from Johnnie’s experience
Johnnie O. Jackson reveals the most tragic part of his near death experience. He didn’t change anything. Of course, he never again built up that much potassium in his system – but he still took the same kind of risks. He admits that bodybuilders need to have short term memories in order to move past the dangers and achieve great things. It’s this mentality, he warns, that might raise the rates of death among young bodybuilders. If he were less lucky, he might have been dead too.
So the goal in telling these stories is less to shame the bodybuilders who have died and more to warn the bodybuilders today. He wants to shake the young athletes of today away from short term thinking and only focusing on bodybuilding greatness. You only live one life – learn from mistakes rather than repeat them.
He also wants this to be a message to fans. There are other dangerous choices being made in bodybuilding behind steroids. So he asks the audience to not immediately assume steroids is the cause of death during these difficult times for those who lost a loved one.
Johnnie O. Jackson also makes a very poignant statement at the end of the episode in honor of those we have lost:
“I also want to send out my condolences on the behalf of myself and generation iron for all the families and all the loved ones they have lost. This is a sadder world without you. A sadder stage without you being on it. Competing, pushing yourself, pushing competitors around you, and motivating the masses. God bless. Love you all.”
You can watch Johnnie O. Jackson’s full comments on PED use and his near death experience by watching the latest episode of Hardcore Truth above. Make sure to swing by every Thursday for new episodes!
Straight Facts: Top 10 Ways To Break Through A Training Plateau
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Jerry Brainum breaks down the straight facts for breaking through a training plateau.
Unfortunately, there is no “secret” to mastering bodybuilder. Rarely, if ever, can you learn the “perfect training routine” that transforms your physique forever. In fact, as time passes, your body will need new stimuli to earn more gains. The act of bodybuilding is about adapting constantly. It’s failing to adapt that can lead to frustrating training plateaus. It happens to everyone and finding the best way to break out of it can be both mentally and physically exhausting. In our latest episode of Straight Facts, Jerry Brainum breaks down the top 10 ways to break through a training plateau.
The number one aspect of bodybuilding that all athletes should know about is progressive overload. This is a key principle behind weight training for increased muscle size and strength. So what is it? It’s the concept that your workouts must continue to progress. You can’t simply do the same weight and reps and exercises every single day and expect non stop continued results. Your training must increase in some matter to put more resistance onto your muscles for continued growth.
There are many ways to do this (which we will go into more detail about below). But it’s important to know that your workouts must evolve over time or you will certainly run into plateaus. Other factors such as your diet and sleep regiment can have additional effects towards your gains – and when managed poorly can lead to plateaus. Considering these elements, let’s break down the ten tactics you can apply to help rise out of a plateau.
1. Increasing weight
One way to increase muscle resistance is to increase the amount of weight you are lifting for each exercise. This is one of the more basic tactics to prevent a training plateau. If you never increase weight – you will stop seeing gains after a certain point. If you’re a beginner and find yourself doing the same routine today that you were doing six months ago – this can be a key reason why you’re hitting a plateau.
2. Increase intensity
Sometimes a key factor that contributes to a training plateau is a lack of intensity. This is somewhat more psychological. Over time of getting comfortable in the gym with your workout plans – you will start to enter a sort of “autopilot mode.” The entire experience of training becomes so second nature that you aren’t putting the same kind of focus or intensity into it.
Sometimes this can happen without you even realizing it. If you believe that this may be a factor contributing to a frustrating training plateau, one tactic that can be helpful is training to failure. By training until you physically cannot lift another rep – you are guaranteeing that your intensity is on point. It’s a great way to shake yourself out of a possible rut in the gym.
3. Increasing reps
Another way to increase resistance progressively on your muscles is to do more reps and possibly even more sets. The debate of more weight or more volume has been eternal – but most studies show that both can work towards making the same kind of impressive gains. Of course, there is a limit to how many sets you should do before it becomes pointless. As you grow in strength and experience – you will likely increase weight and volume over time.
4. Reduce training frequency
This might sound counter intuitive – but sometimes it helps to reduce the amount of workouts you do in a week. A training plateau may be caused by overtraining. While overtraining is generally seen as an excuse or a myth – it can be very real in one specific factor. If your training so much that you give no time for recovery – you’re losing out on gains.
Muscles do not grow in the gym, the grow when they repair during rest. If you are training so often that it cuts into sleep or rest, you’ll be cutting your gains short.
5. Try different exercise variations
There are a variety of different ways to train a specific muscle or muscle group. Changing the form or angle of an exercise can help activate different parts of a muscle group. We typically call these exercise variations. And even if certain variations don’t actually vary that differently in terms of muscle activation – mixing it up can be a powerful psychological tool to keep your intensity up.
Jerry Brainum suggest that you should change up your workout routine every six to eight weeks. If you’re not doing that – you’ll run the risk of hitting a plateau. That being said, there are always exceptions to the rule. Ronnie Coleman was notorious for the “if it ain’t broke, don’t fix it” method. That being said – if you find yourself stuck, this might be a good tactic to try.
6. Reevaluate your nutrition and supplements
If you’ve tried all of the above options out and still seem to find yourself stuck in a training plateau – the problem might be your work in the kitchen rather than the gym. Your bodybuilding diet provides the fuel needed for muscle growth – and can be a lead cause for plateaus. This is especially true if you are not eating enough protein. While protein is an absolute basic building block most bodybuilders know about – it should be noted that during cutting or a diet, you need to up your protein intake or you will start losing muscle.
In addition to this, other factors such as how much dietary fat you are including into your diet matters. If you cut dietary fat completely from your diet, your testosterone will drop. This will lead to less progress in the gym. And while carbohydrates are not necessary – Glycogen (often derived from carbs) is key to building muscle. You can get it through other sources other than carbs. Does this mean cut all carbs? No. But it can be reduced with proper dietary rebalancing.
Lastly, supplements are a key factor that can help boost you out of a plateau. Ensure that you are getting the full amount of vitamins and minerals via supplements. In the modern world, it can be near impossible to achieve through food alone. Also a supplement like creatine – a legal and proven way to increase strength, energy, and gains – might be just what you need to bust through a training plateau (if you aren’t already using it).
7. Get more sleep
As we mentioned earlier, muscle doesn’t grow in the gym. It grows during rest as it repairs. If you are not having enough rest or even sleep – this can cut on your efficiency in the gym and also your ability to grow muscle. In today’s world, it’s often seen as a strength to work long nights and cut your sleep schedule short. At a certain point, this weakens your body and health. And thus, weakens your gains as well.
Of course, one final obvious point. If you get so little sleep that you are exhausted at the gym – you’ll put in a crap workout. So this even further increases risk of hitting a training plateau.
8. Don’t do excessive cardio
Cardio exercises are vital for heart health and endurance. But too much cardio can cut down on muscle growth. This is pretty well known as many pro bodybuilders avoid cardio all together. While Jerry Brainum doesn’t suggest that you cut it out completely, he encourages you to look at your cardio habits and evaluate if it can be contributing to a muscle plateau.
9. Implement high intensity tactics into your training
This takes us back to Jerry Brainum’s original note about increasing intensity. There are many tactics you can apply to your workout to push your intensity up. These tactics also help push your muscle towards exhaustion. Consider drop sets, supersets, and the rest/pause technique. These are all ways to help force your muscles towards exhaustion – and possibly busting through a plateau.
10. Focus on the negative contractions
Jerry Brainum explains that muscle fiber is damaged more on the negative movement rather than positive. So for example, during a bicep curl, lowering the weight is where the most muscle tears happen rather than when you first curl them up. Damaging of the fibers leads to repair – which leads to muscle growth.
If you’re stuck in a training plateau. Try to focus more on your negative movements. Make sure to pause and squeeze for a moment at the peak of the movement as well (for most exercises – but not all). And also consider your range of motion. Short and quick reps don’t help here and can lead to plateaus.
Wrap Up
Jerry Brainum goes into even more detail than what we’ve listed here regarding the top ten ways to bust through a training plateau. For those looking to optimize their workouts or are frustrated and stuck in the gym – make sure to watch the entire Straight Facts episode above. And don’t forget to come by every Wednesday for new episodes!
Berry De Mey Reveals The Industry Change That Brought Him Back To Bodybuilding
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After retiring from competing, Berry De Mey completely removed himself from the world of bodybuilding… until a big change brought him back.
These days, Berry De Mey is most notable as a coach and bodybuilding commentator/influencer compared to his prime competitive days. But his journey from competitive bodybuilder to coach is more complicated than most may know. In fact, De Mey had a period of his life where he left the bodybuilding world behind completely in favor of photography. What brought him back into the coach we know today? In our latest GI Exclusive interview, Berry De Mey details the key change in the bodybuilding industry that brought him back to the sport.
Berry De Mey’s journey through bodybuilding is more complicated than most know. Though today he stands tall as a successful coach, online bodybuilding commentator, and IFBB Pro Hall of Famer – his journey contained many ups and downs. After some time competing in the IFBB Pro league, De Mey left in favor of Vince McMahon’s ill-fated WBF league. That failed after a very short tenure. Luckily, De Mey was allowed back into the IFBB Pro league once WBF ended.
Berry De Mey then competed for a few more years before retiring from the sport. Upon retiring, De Mey did something atypical for most elite competitors – he left the world of bodybuilding completely. He enrolled into a college to focus on photography – and believed that this would be his new life path.
As we know today, he eventually returned to the world of bodybuilding and made a name for himself as a coach. What happened? After studying photography, Berry De Mey went to the FIBO expo in Europe. This was a fitness expo that was quickly growing into one of the largest in the world. De Mey noticed a very encouraging change in the bodybuilding industry at that expo. Based on its size and the kind of folks who were expressing interest, it became clear that bodybuilding had hit mainstream culture.
Berry De Mey realized that bodybuilding mentality entered the more general fitness world. And fitness as a whole became more popular globally. For De Mey, this was a key indication that he could make a true living in bodybuilding – but in a more healthy way than pro competing. He could start his own coaching business that not only caters to competitors but also “average folk” looking to become more fit and healthy.
This all circles back around to Berry De Mey’s more recent comments on pro bodybuilding as a whole. He believes that the competitive side has become too dangerous with increasingly bigger and stronger doses of PEDs being used. But as natural bodybuilding leagues and the wider general fitness community shows us – there is a way to achieve incredible sculpted physiques without endangering your health to that degree.
De Mey has spoken out about the many too-soon deaths that hit our sport over the past year and a half. He’s spoken out about his worry of how the most massive physiques are being rewarded – such as Big Ramy and Nick Walker. These comments all tie into why he got back into bodybuilding and coaching in the first place. He believes a bodybuilding lifestyle can be healthy and enjoyed by all.
You can watch Berry De Mey’s full comments in our latest GI Exclusive interview segment above!
Jim Stoppani: Protein Sources & Intermittent Fasting, Explained
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Jim Stoppani breaks down the pros and cons of different protein sources and evaluates intermittent fasting.
Not all protein is created equal. If you are a bodybuilder or athlete, you are most likely aware of the different protein supplement formulas that exist on the market. The key three being whey protein, casein protein, and beef protein. We turned to Jim Stoppani, an exercise physiologist to break down just when is the right time use each kind of protein. He also discusses how intermittent fasting works – and when it should be used. In our latest GI Exclusive, Jim Stoppani explains the pros and cons of each protein source and if the growing fad of intermittent fasting is legit.
In 2022, there are more supplement companies than ever before. What was once a niche market has exploded alongside the health boom. There are now thousands upon thousands of brands, product types, and formulas. How does someone know what to choose? This week, as we speak with Jim Stoppani, we focus primarily on protein powder. What is the right protein powder to take when looking to build muscle?
Whey Protein Powder vs Casein Protein Powder
Whey protein powder is surely the most popular protein supplement on the market today. But that doesn’t mean it should be your single choice of protein supplement. Jim Stoppani breaks down the difference between whey and casein protein – and how both can benefit you.
As Jim Stoppani explains it, casein protein powder use to get a bad wrap. This was because it breaks down in your body slower. Due to this, many would turn to whey protein powder instead. It gets into your blood faster – thus helps you build muscle faster for your workouts.
But as time and studies have grown – it has become clear that casein protein has its benefits for those looking to build muscle. Nothing has changed about the two protein sources per se. Instead, we have a better understanding of the human body and how it uses protein.
Jim Stoppani explains that the fast acting whey protein is both a blessing and a curse. It is generally accepted that whey protein leaves your blood stream within two hours. This is good in the short term. But modern science has also recommended that casein protein is a great addition to your supplementation as well.
Jim Stoppani breaks down how casein protein is like an onion. It has layers that take longer to break down into your body. This is good in the long term as your body recovers to build back muscle. This is why it’s best to have either a protein powder blend formula or to take your own combination of both whey and casein protein powder. In tandem, you get the best of both worlds for optimal results.
What about beef protein supplements?
Jim Stoppani also takes a look at beef protein powders. The first fact he wants to make clear – beef protein powder is not ground up meat. In fact, it’s collagen – beef cartilage. Why does this matter? Unlike whey or casein protein – beef protein does not provide an anabolic benefit for the body.
Does this mean you shouldn’t take beef protein? It’s certainly less in vogue than it once was. But of course, all protein sources still provide the core element of protein your body needs. Particularly when you are resting and sleeping for recovery. That being said, those who are looking to make real muscular gains on the level of a bodybuilder should likely turn towards the other options.
Intermittent fasting and bodybuilding
Jim Stoppani also touches upon intermittent fasting. This diet trend, which is defined by having short term periods of fasting, has become extremely popular over the past decade. But is it simply a long term fad? Or does it have real benefits for both health and weight loss?
Stoppani explains that intermittent fasting is essentially something we do naturally every day. When we sleep, we forego eating for at least six to eight hours. That’s fasting. But there are some great health benefits to be had if we extend that time period a bit longer.
Jim Stoppani details how we can simply add 2 hours to the front and back of our sleep schedule to ensure somewhere between 10 and 12 hours of not eating. This is a great tool for weight loss. However, Stoppani would not recommend such a diet to an active bodybuilder. This kind of fasting goes directly against the goal of building muscle. It puts you in such a deficit that muscle loss is inevitable. Essentially, you would be actively pulling back and forth and slowing down your muscle building goals unecessarily.
That doesn’t mean Jim Stoppani is against intermittent fasting completely. He understands why it’s such a popular weight loss diet. It’s effective and it’s user friendly. Other diets demand you “do the math” by counting calories or other nutrient values. It puts people in the position to constantly stress themselves out. “If I eat this cookie now, maybe I can skip dinner and then later have a light salad.” It’s these kinds of thoughts that make dieting hard.
Intermittent fasting makes things easy. Everything is a yes or no question. Are you currently fasting? Then don’t eat. Are you in your “open” period for eating? Then go ahead and have that cookie. Intermittent fasting allows for more leniency on what kinds of food you eat. Of course, Jim Stoppani further explains that doesn’t mean you can eat burgers and chocolate all day. But it’s certainly less strict than other diet options.
Wrap Up
Jim Stoppani has the knowledge and research to back up the reason behind why things work and others don’t. That’s why his explainers on both protein sources and intermittent fasting are so valuable. Understanding the why behind the how can help encourage motivation behind these tactics. Make sure to check out Stoppani’s full explainer in our latest GI Exclusive segment above.
Milos Sarcev Lists The Most Shocking Pro Bodybuilding Physique Transformations Ever
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Milos Sarcev talks about the most shocking physique transformations he has ever seen by a pro bodybuilder.
There are moments throughout the history of bodybuilding physiques that stand the test of time. Moments that fundamentally changed the future of the sport – perhaps known in the moment or understood later in retrospect. Dorian Yates‘ mass monster physique first appearing on stage is a great example. It shocked audiences and judges. It change the direction of physiques for the rest of the industry. In our latest GI Exclusive interview, Milos Sarcev recounts the most shocking pro bodybuilder physique transformations he had ever seen.
Milos Sarcev has been deeply involved in bodybuilding for majority of his life. He was a powerful competitor during his prime years. He claims to have brought insulin into the sport (for better or worse). And after retiring from the stage, he put his efforts into being a coach and trainer for future generations. So it would stand to reason that his insights into the past, present, and future of the sport are valuable in light of his successes.
That’s why we asked a series of questions to Milos Sarcev during our latest interview – ranging from the hardest working bodybuilders today to the most genetically gifted. We also asked him, in his opinion, what was the most shocking physique transformation he had ever seen in pro bodybuilding.
Milos Sarcev brings up two key figures. First, he discusses Flex Wheeler going from 208 pounds to 245 pounds. While this might not seem on its face a drastic change – Wheeler’s 208 physique was “skinny fat” as Sarcev would call it. More importantly, this transformation happened in the matter of only three weeks.
For Flex Wheeler to transform from out of shape “skinny fat” into a titan of muscle and conditioning in just three weeks is astounding. Of course, it’s also not fully surprising for Wheeler. He has been known to be a truly genetically gifted athlete. Perhaps one of the most genetically gifted to ever step on stage. Milos Sarcev admits as much earlier during this interview segment.
Milos Sarcev also points out Ronnie Coleman‘s transformation between 2002 and 2003. Ronnie was Olympia champion in both 2002 and 2003 – and yet the change in his physique is known by fans far and wide. It’s the moment that Ronnie left planet earth and solidified himself as a true unmatched legend in the sport.
Proof of this can be seen in what happened between these two years. After Ronnie Coleman won the 2002 Mr. Olympia, he later competed and lost to Gunter Schlierkamp. A surprising turn of events for a current Olympia champion. Something like that would never happen again for The King. By the time he reappeared at the 2003 Mr. Olympia – there was no doubt that he would remain unstoppable.
You can watch Milos Sarcev go into more detail about both Flex Wheeler’s and Ronnie Coleman’s shocking pro bodybuilding transformations in our latest GI Exclusive interview segment above. He also discusses the hardest working bodybuilders currently competing and the most genetically gifted bodybuilders of all time.
Bostin Loyd Interview: I Know Pros Use Synthol
*In tribute to the late Bostin Loyd, who sadly passed away at 29 years old, we are republishing an archived interview from our Iron Cinema series first conducted in 2016.
Every week, Iron Cinema will connect you with Generation Iron director Vlad Yudin. Giving you unprecedented inside access to the creative process behind his the Generation Iron Fitness Network. Get a first hand look at the entire journey of taking Vlad’s creative ideas to the big screen – from stories on set of films like Generation Iron and CT Fletcher all the way to exclusive behind-the-scene looks at our newest GI news and films. This week Vlad talks further with controversial bodybuilder Bostin Loyd about the use of Synthol and how it’s more commonly used at the top of the IFBB than you would ever imagine.
Bostin Loyd was another bodybuilder who had a lot to say – and so much of it was valuable that we needed to do a a second part of his interview as well. In part 2 I talk with Loyd in depth about the use of synthol and how it compares to the rampant use of steroids in the industry. Bostin Loyd has always been open and honest about all things – including steroids and synthol. So it’s good to get further clarification on how the industry really works beyond what active pros tell us. Synthol is normally frowned upon and considered a “cheat” – something that serious pros never partake in… but Bostin Loyd has a very different truth (according to him) about the use of Synthol. Hear it all in our latest interview above.
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Hardcore Truth With Johnnie O. Jackson: How To Improve Focus In The Gym
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Johnnie O. Jackson shares the hardcore truth on the importance of focus – calling it the single most determining factor in bodybuilding success.
What separates a pro bodybuilder from everyone else? Genetics? Certainly to some degree. Drugs like steroids? This is a misleading factor in the true success of a bodybuilding athlete. The true difference between a bodybuilding legend and the many aspiring who miss the mark comes down to focus. A bodybuilder like Phil Heath or Ronnie Coleman combine all of their strengths into one singular focus beyond what any normal person perceives possible. That’s how they became Olympia legends. In our latest episode of Hardcore Truth, Johnnie O. Jackson breaks down the importance of focus and tips on how to improve your mental sharpness while training.
Whether you are a pro bodybuilder, aspiring novice bodybuilder, or just someone looking to get healthier with daily exercise – focus is the biggest factor that holds us back from success. A large majority of Americans are overweight and unhealthy. This isn’t because exercise is extremely challenging. It’s because in today’s day and age – it’s hard to focus on something. Especially if it’s something that you don’t particularly want to do.
Of course, aspiring bodybuilders should, at the core, love training. But bodybuilders need to not simply train. They need to rearrange their entire lifestyle to sculpt their physique. This requires such an incredible amount of focus that only a rare few can do it. This is true for all successful pro athletes in all sports. Johnnie O. Jackson understands this – and it’s part of how he was able to build a reputation as one of the strongest bodybuilders currently living.
While the concept of focus might seem like an abstract innate ability – it’s also a tactic that we can work on and train just like a muscle. The more we train our ability to focus, the more we can find success in what we aspire to do. That’s why Johnnie O. Jackson is sharing his key tips on how to focus in bodybuilding – especially for those who struggle to stay in the right mindset.
The biggest key piece of advice Johnnie O. Jackson shares is to focus on yourself first and foremost. This may be extra challenging if you have a partner, spouse, or children. But despite this – an aspiring bodybuilder needs basically learn how to balance being selfish with the rest of what life throws at you. For example, Jackson believes that far too many weightlifters focus on what other people are doing in the gym. They may be judging their form, or perhaps in awe of how much another person can lift. This is all wasted energy and takes focus away from your main goal – to train in the gym.
Johnnie O. Jackson recommends putting away the phone and learning how to completely ignore other members in the gym. Sure, it’s okay to be inspired if the guy next to you is Ronnie Coleman throwing up massive lifts with a massive physique. But watching that will only take you so far. It’s through consistent training, adapting, and learning that you can reach those same levels. That all requires singular focus to achieve.
Johnnie O. Jackson also emphasizes learning to focus on your diet. Yes, this is a major factor in building your ideal physique. But once you start to nail your diet, your physique will start to show huge changes. This will encourage you to train harder and improve even more. It helps you more easily focus when your diet is correctly matching your training. It creates a cyclical effect. What was once hard to focus on becomes easier the more each part of your bodybuilding lifestyle builds on the other.
Lastly, Johnnie O. Jackson also cannot stress how important it is to focus on the mirror. Where in other walks of life this would be seen as vanity, for bodybuilding this is a necessity. Practice posing and really focus on how you look in the mirror. This helps identify weak points, which can then help you direct your focus to more specific areas for further improvement. Not enough bodybuilders put focus on posing – and it shows when they step onto stage.
You can watch Johnnie O. Jackson go into full detail about how to improve focus in bodybuilding by watching the latest episode of Hardcore Truth above. And don’t forget to swing by every Thursday for new episodes!
Straight Facts: Comparing Old School Vs New School Bodybuilding
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Jerry Brainum dishes out the straight facts comparing old school vs new school bodybuilding tactics throughout the generations.
Technically, bodybuilding has existed as a lifestyle endeavor since the 19th century. So when speaking of old school bodybuilding – it can be referencing various eras in the history of the both the sport and the culture as a whole. Typically, when people discuss old school bodybuilding, they are referencing 60s and 70s bodybuilding. New school, or modern bodybuilding, focuses on the current era. This of course is frequently changing – but can today be labeled as anything post 2000. But what are the actual differences in bodybuilding over the years? In our latest episode of Straight Facts, Jerry Brainum compares old school to new school bodybuilding – tracing its evolution throughout the years.
Understanding of fitness science and overall technology with each passing year has significantly changed fitness as a whole. So of course, this has changed how professional bodybuilding works as well. Jerry Brainum attempts to trace the entire evolution of the sport and the tactics behind building muscle. Ranging from the early 1900s, through the Golden Era of Arnold Schwarzenegger, and into the modern era seemingly defined by social media and increased drug use.
What is the biggest difference between old school and new school bodybuilding?
There is no definitive answer to this question – and the definition of old school and new school will be different for each person. For Jerry Brainum, there is one key difference between these generalized definitions of bodybuilding eras. This comes down to how many times a week a body part is trained. It also comes down to volume and reps.
In the old school days, bodybuilders eventually settled on the standard of training a muscle group twice per week. It was also more common for workouts to consist of heavy volume and lower reps. In modern bodybuilding, it has become standard to train each muscle group once per week. To make up for the lack of a second day, a typical workout session now consists of enough exercises for what was once two days of work.
Modern bodybuilding has also largely moved towards lower volume and higher rep amounts – often training to failure. Of course, this is not solely done by all bodybuilders (there are some like Branch Warren or Guy Cisternino who go more old school hardcore even to this day). But overall, lower volume and higher reps seem to be the more popular standard in new school bodybuilding.
Free Weights Vs Machines
Another big difference between old school and new school bodybuilding is the equipment. Jerry Brainum explains that in older eras of the sport, it was much more common to focus on free weight exercises. This, of course, has led to some to believe that machine exercises are inferior to the old school method.
While there are pros and cons to both – the real reason old school bodybuilders did less machines is because there were far less machines in existence. The technology behind exercise machines has increased rapidly. It’s only natural for more equipment to be used today in comparison to yesteryear.
The question about drug use in bodybuilding across the decades
Another major difference between bodybuilding today and the old school eras is drug use. It’s been commonly assumed that bodybuilders today take more drugs than those in the Golden Era and earlier. Jerry Brainum seems to agree with this sentiment. While there are no deep studies done comparing the two – anecdotally, many athletes and experts, including Brainum, find that the doses are higher and the drugs more powerful.
Not only that, but brand new drugs have entered the arena in modern bodybuilding. Insulin was a drug unused in bodybuilding until the 90s. Milos Sarcev famously claims to have introduced it to the sport. There was also the introduction of SARMs (and their legally grey status) into bodybuilding as well.
In addition to this, technology makes this information easier to get, black markets easier to engage with, and drug distribution that much more plentiful. Jerry Brainum also makes a point to mention site enhancement oils. While these aren’t drugs in a traditional sense – they are used to “fill in” lagging small muscles. This probably didn’t enter pro bodybuilding until the late 70s.
Wrap up
Jerry Brainum spends a full 30 minutes breaking down the details between old school and new school bodybuilding. In fact, he chronicles the evolution of bodybuilding tactics across each decade – providing a quick history lesson on how we got to where we are today. Brainum touches upon training tactics, nutrition plans, drug regimens, and even how technology evolved and affected the sport. It’s a worth while listen for anyone interested in bodybuilding history. You can watch his full comments in our latest Straight Facts episode above.
Tony Pearson: “I Spent My Whole Career Trying To Prove Something” To Joe Weider
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Tony Pearson opens up about his relationship with Joe Weider, being banned from the IFBB Pro League, and later getting reinstated.
Tony Pearson is a pro bodybuilder known for his impressive physique in the 70s, 80s, 90s, and even some Masters competitions to this day. He also went viral (pre-internet version of viral, anyway) for being the bodybuilder that looked like Michael Jackson. But what some may not know is the rollercoaster history and relationship Pearson had with Joe Weider. In our latest GI Exclusive, Tony Pearson speaks openly about his complicated relationship with Joe Weider and how he was banned (and later reinstated) from the IFBB Pro league.
In our previous interview segment with Tony Pearson, we discussed his traumatic upbringing and how he discovered bodybuilding as an escape from poverty and abuse. After confirming his passion and making some progress as an amateur bodybuilder – he decided to move to Los Angeles to take the next step towards pro status. When Pearson landed in LA, he barely had any money to his name. He made his way to Gold’s Gym and simply sat there watching legends train. He couldn’t even afford a pass to actually train there.
What Tony Pearson could afford was a weekly pass to the Venice Beach outdoor training pen. This was his outlet for improving and making gains towards becoming pro. Eventually, he earned his first major victory at the Mr. Venice Beach. Shortly after, Arnold Schwarzenegger approached Pearson while he was training. Schwarzenegger acknowledged his accomplishments and was impressed by Pearson’s work ethic. He claimed that Pearson had what it took to become a true champion.
How Tony Pearson Met Joe Weider
Tony Pearson was only 19 years old at this point. This was a dream come true. The biggest legend in bodybuilding just gave Pearson a critique – and it was one that offered a glimpse to a future as a champion. Not only that, but Arnold Schwarzenegger wanted to connect Pearson with Joe Weider for a meeting. As any bodybuilder knows, Joe Weider at that time was the king of the sport. He could provide a “Weider Contract” – essentially providing a yearly salary as a career bodybuilder.
While nearly all bodybuilders knew of Joe Weider’s reputation, Tony Pearson didn’t know who he was at the time. But he met with Weider anyways – knowing that if it was set up by Schwarzenegger, it must be important. But upon arriving at the meeting, Joe Weider was unimpressed. He gave Pearson a quick look, was seemingly surprised that Schwarzenegger suggested Pearson, and then walked away asking one of his employees to write a short article on Pearson.
“It didn’t go very well with Joe. First thing he said was, ‘Arnold sent you here’ in that voice,” Tony Pearson stated in our interview. He impersonated a sarcastic or skeptical look when impersonating Joe Weider. He then continued:
“And he turned away and said Jack… write an article on this kid, Arnold sent him. And then he just walked away. So from that day forward, Joe and I never got along. He never accepted me. I spent my whole career trying to prove something.”
Vlad Yudin follows up by asking if he was specifically trying to prove something to Joe Weider. Tony Pearson confirms that yes – that moment hang onto his consciousness and motivated him to improve every step of the way.
Tony Pearson’s Ban From The IFBB Pro League
Later down the road, Tony Pearson was finding himself continuing to improve in the sport – but he was still unable to earn enough money to survive. He was offered a guest posing routine abroad – but the event was not sanctioned by the IFBB. Pearson found himself torn between loyalty and earning a living financially. He made the decision to guest pose. Shortly after that he was banned for life by the IFBB.
Perhaps somewhat ironically, this ultimately led to a successful path for Tony Pearson. He continued to compete in other leagues and also had free rein to guest pose in any league that wanted him – without worry of sanctions. He gained popularity and became a pro bodybuilder.
How Does Tony Pearson See Joe Weider’s Legacy?
After his success, it was suggested to him that he write a letter to Jim Manion and the IFBB Pro league – asking to be reinstated. He took the advice and the letter worked. Pearson found himself back in the IFBB and able to compete in the biggest league in the sport. Despite this, throughout his entire career, Tony Pearson never got on 100% good terms with Joe Weider up until his passing.
Looking back, Tony Pearson regrets nothing and holds nothing personal against Joe Weider. He is aware that beyond his personal relationship with him, Weider transformed bodybuilding into what it is today. Without him – there would be no size and scope behind the sport as there is now.
You can watch Tony Pearson’s full comments on Joe Weider and his rollercoaster ride through the IFBB Pro league in our latest GI Exclusive interview segment above!
Jim Stoppani: Contralateral & Pre-Exhaust Training, Explained
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Jim Stoppani breaks down the the effects and benefits of contralateral and pre-exhaust training in this in-depth guide.
Jim Stoppani is a deeply experienced and well educated member of the bodybuilding and fitness community. As an exercise physiologist, he understands the science behind the various training techniques and tactics in the bodybuilding world. Stoppani provided some valuable insight in the original Generation Iron feature film documentary. That’s why we decided to reconnected for a new GI Exclusive mini-series breaking down the science, tactics, and explanations behind bodybuilding and fitness concepts – presented in partnership with Barbend. In our latest GI Exclusive, Jim Stoppani provides a complete breakdown on the benefits and effects of contralateral training and pre-exhaust training.
Contralateral training and pre-exhaust training are two completely different techniques – but bother can be vital tools in your arsenal to reach your fitness goals. Both of these training tactics are a bit less covered compared to the most popular of workout styles. While many bodybuilders may understand how to do both contralateral and pre-exhaust training – it’s important to understand the why behind it in order to fully excel at these techniques. Let’s jump into it.
What is Contralateral Training?
In most simple terms, contralateral training is the concept that training one side of the body can increase the strength of muscles on the other side of the body. It is also known as cross-training although that term has expanded to broader uses over time.
The very concept of this might sound silly. How can training my right arm make my left arm stronger? While this isn’t some sort of miracle concept to save your time and energy on exercising one half of your body – contralateral training can be a valuable tool in fitness and bodybuilding. This is especially true if the athlete faces an injury preventing full training.
How Contralateral Training Works
Jim Stoppani breaks down contralateral training as such. The human body has one heart and one brain. That single brain sends electrical signals to both sides of the body. And that single heart pumps blood to both sides of the body. So when you are training, for example, your right arm – the increased blood flow and brain activity still sends blood and signals to the other side of your body. So in this case – also your left arm.
Stoppani explains that studies have proven, while this will not largely lead to a noticeable change in strength or size for the opposite muscle, it can help prevent or slow atrophy. This makes contralateral training a key technique when an athlete is injured. If you are unable to train your left arm – you should not avoid training your right out of fear of uneven muscle size. In fact, training your right arm will help slow atrophy on the left. Making for less gains to recover after fully surpassing the injury.
What is Pre-Exhaust Training?
Pre-exhaust training is a technique designed to fully stimulate larger muscle parts. More specifically, it’s to help fully exhaust a large muscle part that might otherwise be held back by weaker body parts around it during compound exercises.
Jim Stoppani first explains the how of pre-exhaust training. A typical example of this technique is to do a single joint isolated exercise followed by a multi-joint compound exercise. But why do we do this? What is the added benefit?
By starting with an isolated exercise, you guarantee to focus on exhausting that muscle. This then guarantees that the muscle will also be fully exhauseted afterwards when doing a compound movement.
Jim Stoppani uses this example – if you have weak triceps and only do the bench press exercise, your triceps will exhaust before your pecs do. So you will never full stimulate as much muscle growth as desired via this exercise. By using pre-exhaust training, you ensure that the main muscle being targeted – in this case pecs – gets fully exhausted. Full exhaustion, of course, leads to optimal muscle growth during the recovery period after training.
Does Pre-Exhaust Training Work?
This training technique has been under some scrutiny. Jim Stoppani mentions two studies published concluding that pre-exhaust training doesn’t work. But Stoppani believes that these studies are misleading. The study concluded that the second exercise in pre-exhaust training didn’t work because it led to less muscle activity. But really – that actually proves the technique works. It’s proof that the muscle has been exhausted. An exhausted muscle fires less electrical activity because it’s exhausted.
Jim Stoppani also mentions two longer term studies that analyzed pre-exhaust training. One did not see a difference between the two exercise styles of traditional vs pre-exhaust. While the second study concluded that the technique led to increased strength and muscle growth.
Again, Stoppani believes the first long term study mentioned here is misleading – as the best exercise for a person is, as Stoppani puts it, “The one you’re not doing.” Depending on what training technique you are using – at some point you need to update the variety of your training techniques. This is essential for preventing plateaus.
So in general, when Jim Stoppani is asked what the best training technique is – that wholly depends on the individual. What their body type is, what their experience level is, and what kind of training they have been currently doing. Training techniques are not one and done plans – they have to constantly evolve to what your body needs most depending not he current situation.
Wrap Up
And this is exactly what Jim Stoppani wants to ensure that those in the fitness and bodybuilding community truly understand concepts such as contralateral and pre-exhaust training. These are two techniques that are not meant to be your single and only training style. They are tools that you can include into an ever changing cycle of workout plans.
A training style should never be static. Variety is key to preventing plateaus and pushing to new limits. What works for your body now might not work for your body a year from now. You need to adapt and change to further your growth and strength. These tools can now be added into your arsenal for times when these just might be your best option.
You can watch Jim Stoppani go into full detail about both contralateral and pre-exhaust training in our latest GI Exclusive interview above!