Matthew Greggo showed off the work he put in to become a professional bodybuilder.
The work to become a professional bodybuilder is incredible. Sometimes, it is hard to fathom just how much work is put in by athletes to create championship physiques. It is not until they show off comparisons from when they were beginning. Recently, rising IFBB star Matthew Greggo shared his 10-year transformation on social media.
The 27-year-old bodybuilder and fitness coach gained a passion for the sport at a young age. In the first picture, Greggo showed himself at 17, still in high school and beginning his journey as a weightlifter. The picture on the right is Greggo today, competing at the highest level against some of the other top competitors in the world.
Greggo’s comparison shows what hard work and dedication can do in bodybuilding. This is a common practice for competitors, including Derek Lunsford. The 2022 Mr. Olympia runner-up has shared his own transformations in the past as he has worked to get to the top of the Men’s Open division.
Matthew Greggo YouTube
The Career of Matthew Greggo
Matthew Greggo began competing in 2016 at the NPC level. He was able to improve his performance to take the next step into the IFBB in 2021.
During his rookie year, Greggo finished third in Men’s Physique during the Optimum Classic Pro. He continued to compete at some of the biggest shows of the year. Last year, Greggo finished in the Top 10 in competitions such as the Atlanta, Chicago, and Tampa Pros. So far, Greggo has competed once this year but has switched divisions.
It is clear that Matthew Greggo has what it takes to build an elite physique and continues to make improvements where they are needed. It is clear whether the switch to Classic Physique is permanent but whatever division he choses, Greggo will put on a show when he is on stage.
After Floyd Mayweather dominated John Gotti III for six rounds, both their camps got into a massive brawl.
Boxing legend Floyd Mayweather dominated John Gotti III, grandson of the infamous mob boss, in an exhibition match this past weekend that ended in a massive brawl between both camps. Mayweather outclassed Gotti III until the bout came to an end in the sixth. What would ensue next was a crazy confrontation between both fighters’ camps.
One of the most dominant fighters in boxing’s long history, Floyd Mayweather has done it all in the ring. Winning world titles in multiple weight classes, Mayweather has displayed his incredible boxing acumen time and again throughout his career. He would eventually amass an impressive 50-0 professional boxing record. While the feat has been accomplished before, Mayweather was able to defeat the world’s best boxers during his era and tenure, setting him apart from the others.
On the other side of the exhibition stage, John Gotti III is a professional fighter in his own account, participating in a number of mixed martial arts contests in the past. While no one will confuse him for Conor McGregor, much less Mike Tyson, Gotti III has some experience in professional fighting which granted him the opportunity to face Floyd Mayweather this past weekend. If his name sounds familiar it’s because he is the grandson of the infamous mob boss John Gotti.
Floyd Mayweather and John Gotti III get into brawl after their bout.
Exhibition and Massive Brawl
As for the exhibition match itself, Floyd Mayweather dominated John Gotti III from bell to bell. Throughout the bout, Mayweather showcased his in-ring intelligence humiliating Gotti III throughout the bout. Even with his flight experience, Gotti III didn’t stand a chance as Mayweather unleashed an aggressive onslaught from the very first round.
Unable to mount any consistent office of his own, John Gotti III would instead resort to trash-talking during the bout. With Floyd Mayweather coming forward with a steady diet of punches, Gotti III would continue to verbally assault the legend. Veteran referee Kenny Bayless brought an end to the bout in the sixth round due to the trash talk. Dissatisfied with the result, Gotti III would try to hit me with her after the fight was already over. This sparked a major brawl to break out between both camps.
Fortunately, for everyone involved, no one was severely injured, and both teams were separated. You can see highlights of the bout and the ensuing brawl below.
Floyd Mayweather will likely continue to do these exhibition bouts for the foreseeable future. Earning an absurd amount of money and dominating less-than-worthy opponents has become a viable business strategy for the 46-year-old retired professional boxer. As for John Gotti III, he may likely continue his pro boxing journey or perhaps make a return to MMA after this showing.
What do think of this exhibition match and the ensuing brawl?
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The biography, life, and accomplishments of Jay Cutler
Jay Cutler is a four-time Mr. Olympia champion and one of the best known bodybuilders in the world. His approach to training and serious work ethic has translated outside of bodybuilding with his other ventures as he seeks to spread his knowledge to others.
Below is a complete breakdown of Jay Cutler’s profile, stats, biography, training, and diet regimens.
Full Name: Jay Cutler
Weight
Height
Date Of Birth
265-275 lbs.
5’9’’
08/03/1973
Division
Era
Nationality
Men’s Open
1990, 2000, 2010
American
Photo via @jaycutler Instagram
Biography
Jay Cutler is an IFBB pro bodybuilder born and raised in Worcester, Massachusetts. He began working in his brother’s concrete pouring company at just 11 years old, and he credits the experience he gained there with developing his work ethic and desire to succeed at an early age.
In high school he excelled on the football team due to his natural size and strength, and decided to pursue bodybuilding after further developing his physique. In 1993, he graduated from Quinsigamond Community College with a degree in Criminal Justice and in 1996 he earned his pro card after winning the Tournament of Champions.
Cutler relocated to California in 2000 to further his bodybuilding career, California was known for breeding bodybuilders, as they would train at the infamous Gold’s Gym. During the early 2000s, he signed endorsement deals with supplement brand MuscleTech and debuted his own line of athletic gear, Cutler Athletics. Throughout his career, Jay competed in dozens of competitions, winning nearly half of them or finishing in the top three.
For years, Jay had been gunning to take the Olympia title from the 8x champ, Ronnie Coleman, whom he had a longstanding rivalry with, and Jay did just that. The rivalry between these two was considered to be one of the greatest in bodybuilding, as Jay was always right on the heels of Ronnie.
Jay won the Mr. Olympia titles in 2006, 2007, 2009, and 2010. A bicep injury prevented him from competing in the 2011 tournament and he officially retired from the sport in 2013. He now continues to run Cutler Nutrition and Cutler Athletics to spread his knowledge onto others so they too can see amazing results like he has.
Jay also is very popular on the social media platform, Tik Tok, for giving training tips and other videos of that nature. He also collaborates with various fitness influencers such as Jesse James West, and he has even made content with his former Olympia rival, Ronnie Coleman.
Photo via @jaycutler Instagram
Training
When it comes to Jay Cutler’s training, he is known for his volume and intensity. Jay is more of a fan of higher repetitions and heavy weight.
As you can see, Jay rarely went under 12 repetitions per set, and utilized a lot of compound exercises. Jay also alternated between barbells and dumbbells for his exercises, so the muscles were always getting stimulated at different angles.
Photo via @jaycutler Instagram
Nutrition
Jay Cutler believes that you should include supplements into your on or off-season nutrition meal plan, as they are great for helping with recovery and progression, but diet is key. Eating a combination of carbohydrates and high-quality protein every 2-3 hours has been proven to be one of the most beneficial ways to increase lean muscle mass. Cutler tries to incorporate rice into his nutrition plan every day because of the benefits of complex carbohydrates which helps his strength when he hits the weights.
Meal 1
15 Egg Whites
2 Whole Eggs
4 Slices of Ezekiel Toast
1 cup of dry Ezekiel
Meal 2
10 oz Steak
2 cups of Rice
Meal 3
10 oz Chicken
4 Cups of Rice
Meal 4
10 oz Buffalo Meat
2 cups of Rice
Photo via @jaycutler Instagram
Supplementation
While Jay uses his own supplements of choice, it is important to know that supplements can help you see great gains and it just takes knowing which ones are the right ones as you look to achieve that.
Jay focuses on pre-workouts with natural ingredients that will provide energy and muscle pumps that help push through fatigue and see real muscle growth. At the end of his workouts, Jay is often seen taking a grass fed protein supplement to ensure growth, recovery and fulfilling his daily vital protein needs.
For those looking for a fat loss boost, a premium fat burner is something to consider for cutting and help with a shredded physique. The right fat burner is great in working towards suppressing your appetite, boosting your metabolism, and shedding extra calories so you only see the best gains possible.
Jay Cutler Bodybuilding Titles
Here is a look at some of the titles Jay Cutler won throughout his years as a competitor.
1993 NPC Iron Bodies Invitational – Teenage & Men’s Middleweight
1993 NPC Teen Nationals – Middleweight
1995 NPC U.S. Tournament of Champions – Men’s Middleweight and Overall
2000 IFBB Night of Champions
2002 Arnold Classic
2003 Arnold Classic
2003 Ironman Pro Invitational
2003 San Francisco Pro Invitational
2003 Dutch Grand Prix
2003 British Grand Prix
2004 Arnold Classic
2006 Austrian Grand Prix
2006 Romanian Grand Prix
2006 Dutch Grand Prix
2006 Mr. Olympia
2007 Mr. Olympia
2009 Mr. Olympia
2010 Mr. Olympia
Jay Cutler Wrap Up
Overall, Jay Cutler is one of the most iconic bodybuilders of all time. Taking home the Olympia title on 4 separate occasions, dethroning one of the greatest, and being known for his massive food intake and intense training, he still to this day looks like he could step on stage at any time.
What are your thoughts on Jay Cutler?
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Bodybuilder Dexter Jackson implements circuit arm training when training triceps.
Everyone wants impressive guns, right? That’s why bodybuilders aim for massive, defined arms that turn heads. When those biceps and triceps are flexed, it’s a sight to behold that people won’t forget anytime soon. Get ready to make an unforgettable impression with Dexter Jackson’s arm workout.
“The Blade” is the bodybuilding legend whose arm workout we’ll look at in this post. This mass monster retired in 2020 with so many accolades to his name. He’s the bodybuilder with the most show wins, having won 29 shows. He has five Arnold Classic titles and defeated Jay Cutler in 2008 to become Mr. Olympia for that year. He holds the record for the Most Mr. Olympia appearances, having participated 20 times and placed top five from 2002-2018.
The 53-year-old, who got active recently on Youtube, now shares his routines with fans. In a recent post, he did some biceps and triceps training and spoke about retirement and injuries. Let’s look at Dexter Jackson’s arm workout and his tips for training for big arms.
Full Name: Dexter Jackson
Weight
Height
Date of Birth
215 – 235 lbs
5’6”
11/25/1969
Division
Era
Nationality
Men’s Open
1990s-2010s
American
You can watch Dexter Jackson’s full arm workout below on his YouTube:
Dexter Jackson Planned to Train Chest
For this video, Dexter Jackson initially planned to train his chest. However, on picking up the dumbbells, he encountered wrist pain which he says he’s experienced for the last ten years.
“I wanted to do chest today, but my wrist it’s got this pain that comes and goes, and I can’t lift a lot of weight. It’ll probably hurt for like two weeks, and then when it’s done hurting, it’ll go three, four, or five months without it hurting anymore. That’s been going on for like ten years of my life. So we’re gonna switch things up; we’re going to go ahead and do arms today.”
He opted for that since you can effectively train your arms with more volume and lesser weight. This will put less stress on his wrists while ensuring he gets good training.
Dexter Jackson Arm Workout
Exercises
Sets
Reps
Drag Curl
4
10
Seated Overhead Cable Curl
4
10
Dumbbell Hammer Curl
4
10
Cable Triceps Pushdown
3
10
Seated Dip Press
3
10
Assisted Machine Triceps Pushdown
3
10
Triceps Ropes Pushdown
3
10
Dexter Jackson split his workout into biceps and triceps training. The biceps exercises consisted of curls done using a barbell and dumbbells. He then trained triceps with a circuit quad set (four exercises).
Dexter Jackson did four sets and ten reps of drag curls, seated overhead curls, and dumbell hammer curls for his biceps training. Let’s look at how these exercises build your biceps and Dexter Jackson’s tips on how to do them right.
Drag Curl
A drag curl is a bicep curl variation that uses progressive overload and tension to maximize muscle hypertrophy in your biceps. This biceps brachii isolation exercise builds your arms’ size, appearance, and strength. Drag curls are done with a supinated (palms facing up) grip and either barbells or dumbbells.
Dexter Jackson did this movement with a straight barbell and said it is one of his favorite exercises for building peaks. He advocates curling with the bar close to your body and squeezing when you reach the movement’s top.
“Drag curls, this is one of my favorite exercises…you wanna drag the bar up your stomach, okay? Elbow is way back as far as it can go…You’re squeezing it up top… I’m telling you, the peak is unreal.”
Seated Cable Overhead Curl
The seated cable overhead curl is a biceps isolating exercise that trains the short head of the biceps, which is responsible for building the most size in your biceps. This movement is done with a cable machine which is great for maintaining tension in the biceps. Jackson did this exercise with a dual cable pulley station allowing him to hit a full range of motion.
Dumbbell Hammer Curl
Jackson does four sets of the dumbbell hammer curl to round off his biceps training. This routine is a slight variation of the biceps curl which focuses more on the short head of the biceps because it uses a neutral grip. It works by moving the elbow flexors. A neutral grip while curling targets your forearms more and enables you to use heavier weights.
Triceps Circuit
Dexter Jackson revealed that he uses circuit training when training his triceps and does a quad set three or four times after targeting his biceps. Circuit training is a great way to increase strength and build muscle mass(1). Jackson increases the weights on every set and reveals that he’s been training this way for the past ten years.
“When I do tris, I like to do a quad set, so it’s going to be poor exercises non-Stop. After you’ve finished the fourth, that’s one set, so we’re gonna do full three sets, three to four sets that are depending on how I feel. I’ve been doing this pretty much the last ten years on tris. Get amazing pump.”
Here are the exercises in his triceps training.
Cable Triceps Pushdown
Cable triceps pushdowns build your triceps using elbow extensions. It’s an isolation exercise that works the triceps brachii. This study shows that doing triceps pushdowns with intensity builds all heads of the triceps to a greater extent (2). A cable machine puts your triceps under continuous tension to further contract the triceps head.
Dexter Jackson does the cable triceps pushdown with an EZ bar attachment, allowing him to carry even more weight and increase muscle growth because of the grip position.
Seated Dip Press
The seated dip press is mainly a triceps builder but also works on your pecs and delts. It’s a great way to tone your upper arms, and using the dip machine means that you can choose how much weight to use. Your triceps contract as they press against the resistance.
Assisted Machine Triceps Pushdown
The assisted machine triceps pushdown is another triceps builder done at a dip station. You do this by pressing the machine’s knee pad, mimicking the triceps rope pushdown. Dexter Jackson says that you’ll feel some changes at this point of the routine.
“Push down on this dip assist machine. By the time you get finished with this the tris is going to be on fire, and you still got one more exercise after.”
Triceps Rope Pushdown
Jackson does a triceps rope pushdown to wrap up the circuit using a cable machine and rope attachment. Triceps rope pushdowns target the lateral and medial head of your triceps. They tone the muscles at the back of your arms and help stabilize your shoulders. Dexter Jackson advises that you turn your wrists when doing this exercise for a full contraction of the triceps.
Dexter Jackson’s bodybuilding legacy
Dexter Jackson is the most winningest pro bodybuilder in the history of the sport. He also showcased extreme longevity of his career compared to many who bow out of competition in their 40s.
Before Jackson officially retired from competition – many would question why he kept competing as the newer generations were knocking on the door. We had the pleasure of interviewing Dexter Jackson in 2019 where he discussed his reasoning for not retiring until the right moment personal to him. Check it out below:
Ramos-Campo, D. J., Andreu Caravaca, L., Martínez-Rodríguez, A., & Rubio-Arias, J. Á. (2021). Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology, 10(5), 377. https://doi.org/10.3390/biology10050377
Hussain, J., Sundaraj, K., Subramaniam, I. D., & Lam, C. K. (2020). Muscle Fatigue in the Three Heads of Triceps Brachii During Intensity and Speed Variations of Triceps Push-Down Exercise. Frontiers in physiology, 11, 112. https://doi.org/10.3389/fphys.2020.00112
Conor McGregor was in Miami to promote a product and it ended in a skit gone wrong.
Taking a punch from a UFC star is no joke. Conor McGregor showed that over the weekend. Who would have though you’d see it during the NBA Finals?
On Friday night, McGregorwas in Miami to promote a product during Game 4 between the Miami Heat and Denver Nuggets at the Kaseya Center in Miami. The mid-game skit was to promote a pain-relief spray. McGregor was supposed to use the spray on the Heat mascot, Burnie, after throwing two punches.
The mascot came onto the court wearing oversized boxing gloves and a robe. It turns out that McGregor landed harder inches than intended. After the first punch, the mascot hit the floor and McGregor landed another straight down. The mascot was dragged off the court following the skit.
The man inside the mascot suit, who remains unidentified, was taken to the hospital following the skit, first reported by The Athletic. After being checked out, the man received pain medication and was sent home to recover.
Conor McGregor reportedly sent the Heat mascot to hospital after taking the skit a little too far pic.twitter.com/S2AQPfbxcy
There was no concern seen early on in the video as McGregor and other employees involved went along with the skit as intended. It came out later that the man had suffered an injury.
Miami Heat Head Coach Erik Spoelstra Comments On Incident
After Game 4, which was a 108-95 loss for the Heat, its head coach was asked to comment on the incident that happened.
“That’s the Miami Heat toughness we’re talking about. He should have been allowed to take the first swing,” Spoelstra said with a smile. “Yeah, we won’t reveal who that is but he’s tough. He can take a punch and get back up. Yeah, he won’t miss any time.”
Erik Spoelstra kept the man’s identity private but spoke on his overall toughness. He expects to have the man in the mascot suit back in time for Miami’s next home game.
Conor McGregor has not fought since breaking his leg in a July 2021 fight against Dustin Poirier. He has been able to heal up and continue to train to get back in the ring. McGregor was scheduled to take on Michael Chandler later this year but that is now up in the air after recent news that the fight could be skipped.
McGregor has made many big-time business decisions outside of the ring to build his fortune. In this particular promotion, the skit went wrong but it seems as though no serious damage was done.
Victor Martinez’s exclusive and in-depth chest day training guide.
Victor Martinez is an iconic IFBB Pro bodybuilder and an absolute legend in the sport. He is considered by many to have one of the greatest physiques of the 2000s era of bodybuilders. In 2007, in a controversial decision, he nearly beat the 4x champion himself, Jay Cutler for the Mr. Olympia title.
Full Name: Víctor Martínez (Men’s Open Bodybuilder)
Weight
Height
Date Of Birth
240-245 lbs
5’9″
07/29/1973
Division
Era
Nationality
Bodybuilding
1990, 2000, 2012
Dominican
Looking at his history within the sport, we absolutely had to meet up with Martinez at the Generation Iron Personal Training Gym for an in-depth chest workout. In this GI Exclusive, Victor Martinez breaks down the steps to upgrade your chest day training session.
It’s easy enough to find a basic, cookie cutter training routine online – but the real work comes in knowing the details and really seeing the movements in action. A list of exercises, sets, and reps is simply the most basic foundation for a successful workout. Knowing proper form, full movement, and specific tips can transform a workout from good to great. It’s what separates just the average gym goer from in shape person from a shredded bodybuilder.
That being said, Victor Martinez met up with Vlad Yudin to go through the ultimate gauntlet of a workout. In part one of our training mini series with Martinez, he puts Vlad through the paces and shares important tips on how to optimize your routine. Utilizing a workout sheet where you write things down and track your workouts is one thing – but this video guide will give you play-by-play examples of how to actually perform in the gym like a pro bodybuilder.
Victor Martinez’s Chest Day Training Workout
To start, Victor Martinez stresses the important of warm up exercises. Many lifters get into the gym and might want to jump right into the heavy lifting, and we do not blame them because throwing around heavy weight is undeniably enjoyable – but warming up not only helps prevent injury, but it can also allow you to get the most out of your workout and push your muscles to absolute exhaustion. Martinez suggests two warm up exercises with light weight that match the muscle group you’re about to train.
With the warmups out of the way, Victor Martinez decided to focus on three core exercises for the meat of the workout, and he breaks down how to best perform them.
Below is the full breakdown of exercises, sets, and reps.
Exercises
Sets
Reps
Chest Press
4
15
Decline Dumbbell Press
4
15
Standing Cable Crossover Flyes
4
15
When it comes to weight, that’s impossible to recommend broadly. Each individual has different limits on how much weight to push. Ultimately, you want to lift enough weight to complete all three sets for each exercise. By the end of the final set for each – you should barely be able to finish, you do not want to leave the gym knowing you could have done more. It may take trial and error to begin with – but you’ll ultimately find a sweet spot this will be more than enough to exhaust your muscles completely.
Chest Press (Machine)
For the first exercise of Victor Martinez’s chest workout, he is using an old school chest press machine, aimed more for the upper peck. He explains how the machine was inspired by football and emulates the kind of moves a linebacker would typically perform on the field, and the movement of the machine goes awkwardly from a forward to upward movement. For that reason, Martinez suggests sliding down on the seat to give your movements more of a fluent all upward momentum, and which helps to put all of the strain on the upper chest. You want to have explosive momentum pushing up, squeeze, and then slowly bring the weight back down in a controlled manner. Avoid locking out your elbows.
Decline Dumbbell Press
For the next exercise of Victor Martinez’s chest workout, he goes to the classic decline dumbbell press. He suggests that decline presses be done the older you get – as this muscle area tends to lose its fullness as you age. The decline press is also important to provide your chest a full and complete look. Martinez also suggests wide grip dips if you don’t have time to fully commit to a decline press. This also hits the wide areas of the chest.
Standing Cable Crossover Flyes
The final exercise in our Part 1 Victor Martinez workout mini series is the Standing Cable Crossover Flyes. This exercise is a great finisher as it provides focused isolation on the chest. Martinez typically suggests splitting the reps of upper and then lower flyes to best hit the chest from all angles. He also warns of pulling to far back. While many believe this gives a fuller range of motion and a good stretch on the muscle, it can lead to injuring the rotator cuff, which can put you out of commission for a long time.
Less is More
Many people will say that this is not enough volume to really put on muscle mass, but that is not the case. 9 times out of 10, gym goers are doing far too much volume, even though they think they are not. Something to keep in mind is that maximizing the quality of your sets and reps is more important than increasing the amount of sets and reps you are doing.
While Victor Martinez’s chest workout may seem like it is not enough, he is pushing hard through every set on every rep to really shock the muscles and force them to grow.
Victor Martinez Chest Workout Wrap Up
That about wraps up Part 1 of Victor Martinez’s upper body training routine mini series. Next week, we’ll return to hit up the back in a new selection of exercises. Make sure to watch the GI Exclusive training video above to get complete play-by-play tips on each exercise. Soon you’ll transform your workout into a pro level routine.
What do you think of Victor’s chest day?
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Calf training for the pros delivered right to you.
Calves are one of the smallest, most stubborn, and desired muscle groups. Since you’re reading this article, we’ll assume you’re lacking in the calf department and are willing to change your current situation.But working our calves can seem monotonous and growth becomes more and more elusive. In this article, we will detail a calf training routine by the pros.
There are many bodybuilding pros that walk the biggest stages never see calf plateaus and there is a reason for that. They know what to do and how best to tackle all of those lifting wants and need. With the right approach, they’ve managed to master the art of building bigger calves.
If you’ve been laboring away on the calf exercises but don’t have any results to show for it, you’ve come to the right place. In this article, we’ll share a calf training secret with you which will take your calf gains to a whole new level.
In fact, we’ll even share the mistakes people make when calf training because we know how valuable your gains can be. With the right knowledge and best approach to building bigger calves, you will be well on your way to those gains you absolutely want most.
Let’s jump into the calf training secret that pros don’t want you to know. By following this tip, you will see great growth in your calves in no time.
The Mistakes
Before we let you in on the secret, we want to go over the mistakes most people make in their calf training. Once you know what is holding you back from achieving your goals, you can get better results by fixing your shortcomings. While you might be kicking yourself when you hear these mistakes, for maybe you do one or all of them, fear not, for you’ve come here to learn what not to do in order to learn what to do.
Training At The End of A Leg Workout
If you have lagging calves, you should never train them after a brutal leg workout when you have no gas left in the tank. For best results, work your calves when you aren’t fatigued. A common mistake of training calves at the end of your workout doesn’t leave them any chance to get an effective workout since they are just too tired. Make time in your leg day routine to set aside calf exercises to you get work done.
No Volume
Most people make the mistake of following a vanilla calf training program where they perform 3 sets of 10-12 reps on a couple of exercises. If you want to turn your calves into bulls, you need to be training them like you train all your other major muscle groups. Perform at least five exercises and switch up the intensity often to keep your muscles guessing (1).
Lack of Variations
While people are proactive in their bicep training – they work their inner, outer, and medial bicep heads – they don’t follow the same approach when it comes to calf training. You should be targeting your calves from three angles to train them effectively.
Perform your calf exercises with your feet planted parallel to target the medial calf heads. Placing your toes together and heels apart – forming an “A” – will target the outer calf heads and keeping your heels together and toes apart – forming a “V” – will work the inner heads.
The Secret That Will Change Your Calf Training Forever
Your calves are made up of both slow and fast-twitch muscle fibers. Performing exercises with long time under tension (TuT) works the slow-twitch fibers and lifts with smaller TuT train the fast-twitch muscles. This allows you to target your muscles differently while effectively taking advantage of both slow and fast twitch muscle fibers (2).
So, the dilemma with calf training is that no matter which kind of intensity (high or low number of repetitions) you go for, you’re not going to get the best results. There is a way around the problem and it has been a well-kept secret until now.
Forget Reps, Focus on Time – 1 Minute Is The Magic Mark
To make the most of your calf training, you should focus on performing the exercises for one minute. It doesn’t matter how many reps you do in that one minute but you need to make sure you’re not taking a rest-pause during the set.
You also cannot go light with the weight on the bar because if you do, the slow-twitch muscle fibers will be left out of the action. Remember – this is not a drop-set. You have to end with the same weight you’ll be starting with.
If done right, calf training isn’t easy, and you’ll experience it first hand with this technique. By putting an emphasis on time, you don’t put that dreaded rep count on your workout. The continuous movement of a calf exercise for just one minute is something you will feel and most certainly won’t be disappointed with.
Best Calf Exercises To See Great Gains
When it comes to building those bigger calves, having the right approach is absolutely imperative. By working your calves for time instead of reps, you set yourself up for even bigger gains. But what exercises should you perform? How can you better set yourself up for success when looking to build those larger, more rounded, more muscular calves?
Let’s list a few exercises so you can better tackle those calf building goals:
Working out calves can be a challenge. Unlike other muscle groups, they may not be as fun for some to work as well. However, bulging, muscular calves can make or break a physique and having the right size and really emphasizing those gains is exactly what you need to succeed.
Put a priority over working your calves for time as opposed to reps and you will see much better gains to your overall growth. Place some calf exercises in your leg day routine, follow the right steps above and you will see those calf gains take off in no time.
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
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Burd, N.; et al. (2012). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. (source)
The Ketogenic diet has been gaining a ton of popularity in recent years. While there have been many low carb diets that have influenced the masses as of late, the keto diet has really made a major impact and with good reason. The keto diet works and that’s not just hyperbole. In this article, we will discuss our first hand Keto Diet experience and if it is an effective fat loss program.
A Whole New World of Options
In the past when I needed to cut weight for fights or even now when a fighter needs advice for shaving off those last few pounds, the keto diet has always been the answer. The initial switch from rice, potatoes, beans, and other carb filled products to fats like oils, avocados, and nuts was a bit daunting. You basically throwaway everything that you’ve grown to love and replacing it with foods that just aren’t the same.
Being keto means embracing fats which is something so many people seem to get wrong. Fats are demonized mainly because they are so calorie dense, not because they’re horrible for you. Yes, there are the trans fats that you want to avoid at all costs, but coconut oil and avocados will actually do your body good rather than the reverse.
The options you have at your disposal may at first seem limited, but that’s why you have a little thing called a brain. Research is required to do keto the right way. You can easily get caught up in the pitfalls of eating way too much protein while on the diet which will push you right out of the sweet spot of ketosis. Ketosis is when your body switches over from using carbs for fuel to fats. If you spend too much time eating chicken breast and not enough time consuming oils and nuts then you’re probably doing something wrong.
Entering Ketosis
With my experience first entering ketosis I noticed having a very dry sensation. What does that mean? Well, whether you’re drinking a few sips or all the water your body can handle, it always felt as if you’re just constantly dry. For whatever reason, there was a constant feeling of never getting enough water. But that’s only one man’s observation after all. I venture to bet that every person will have a different experience initially.
Energy Levels
In terms of the energy levels, there have been talks that lifting heavy or doing explosive work on a keto diet is ill advised and could be taxing on the body. Considering that the average person gets most of their energy through carbohydrates, switching over to fats as your primary fuel source does feel a bit different. Initially you’re going to feel sluggish, there’s no doubt. After passing the first hurdle however, life gets better and the suffering passes.
A keto diet during fight week and when you’re just living your everyday life can be considerably different. On fight week sodium intake is put in check. That means you’re not going to be slogging down barrels of salt while you’re trying to cut water weight.
Sodium holds onto water which means kicking the table salt to the wayside. If you’re simply trying to lose fat however, the sodium intake is less of a worry. That doesn’t mean pour a mountain of salt on your food, but it does mean you don’t have to be nearly as strict as a fighter or bodybuilder getting prepped for competition.
Results
As far the results go, water weight melts off of you like butter (another fat source to be embraced on keto by the way). When you add the high fat, moderate protein, and low carb method to your diet along with vast quantities of water, you’ll watch as your body dumps out the extra fluid. That said, we have to understand that water weight and fat are entirely two different things.
Water weight comes back easily which means if you hop on the keto diet for a week, see crazy results, get lazy and stuff your face with garbage, you can expect to see the pounds come right back.
Whenever I cut weight for a fight it was less about getting fat off forever and more about getting the water out of my system while still holding onto my muscle. Hind sight being twenty-twenty however, putting back all of the water I had lost the week prior over night wasn’t perhaps the smartest approach.
In fact, after one massive twenty pound cut within one week, I packed back on the pounds by eating whatever I pleased. I thought to myself “I’ve been disciplined enough for the last several weeks, no big deal in celebrating a bit.” Little did I know that would end up throwing my metabolism off the rails and pack a good deal of fat onto my frame.
If you’re looking to keep the results of your hard work and dedication then you need to stay strict and maintain the diet for an extended period of time. It also means having a plethora of choices at hand so you won’t fall off the wagon due to lack of options. This may be a bit of “broscience” but by sticking to the game plan for a short time and throwing it all out the window, it ensured that the results would go up in smoke.
The secret to success on the keto diet is by looking at it as a lifestyle choice rather than just some fad you’re looking to take up. Staying in ketosis for a long range of time will ensure that you’re not just dropping water weight, but that you’re burning fat as well. But that requires something else.
Training on Keto
Can you lose fat and maintain muscle on a keto diet alone? Yes, that’s totally possible. That said, it works even better if you’re training hard to maintain your muscle mass. Staying active, primarily with resistance training, explosive movements like heavy bag work and sprints, while adding some steady state cardio like walking or jogging into the mix will blast fat easily while you’re in ketosis.
Some people believe you can grow weaker while on a keto diet, but really it’s about what you’re fueling up on. If you have some grass-fed ground beef or steak with avocado and nuts, you’ll be surprised just how explosive and powerful you’ll feel on keto. It’s all about training smart and meal planning intelligently if you want to make strength and muscle gains.
Long Term Use
So can you stay on the keto diet long term? Well, I’ll say so far so good. being sure to understand your options is a big deal with this diet so you’ll need to game plan in order to keep up. But just from personal advice, give yourself a refeed day after about two to three weeks of being on the diet. That means reintroducing carbs back into your diet which will both boost your metabolism while at the same time satisfying those urges and cravings you could be having.
If you start a refeed in the first week, it could be a slippery slope which could lead to binging. Instead you should make smart carb choices while sneaking a cheat meal in there somewhere. We’re all human, so we need a little break from things once in awhile.
While you could follow a keto diet indefinitely, it would be a good idea to alternate between a traditional macro approach and a keto diet every other week or at your leisure. Variety is the spice of life after all and being limited to fifty grams of carbs all the time can become a bit unrealistic at times. All in all, it’s an effective diet that requires a lot of diligence and patience to follow, but will get you the results you desire.
For a more scientific in-depth look at how the keto diet can be effective for bodybuilders, make sure to check out Dr. Jacob Wilson’s researched breakdown on the diet and many other insights on bodybuilding nutrition with Generation Iron Plus.
The Wellness division was on display Saturday during the 2023 Southern California Pro in San Diego. It was Lili Dong who provide superior and punched her ticket to the 2023 Olympia.
The Olympia qualification system has changed this year. If an athlete did not finish in the top three in the previous year, or top five in Men’s Open, they will have to win a show to qualify. The points qualification system is no more. Also, former winners of an Olympia title have lifetime eligibility.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Riccardo Croci, Ashley Kaltwasser victorious during the 2023 Mile High Pro!
The 2023 Mile High Pro took place on Saturday in Denver with the Men’s Physique and Bikini divisions on display. Competitors gathered to the stage to attempt to earn qualification to the 2023 Olympia.
The Olympia qualification system has changed this year. If an athlete did not finish in the top three in the previous year, or top five in Men’s Open, they will have to win a show to qualify. The points qualification system is no more. Also, former winners of an Olympia title have lifetime eligibility.
Ashley Kaltwasser continues to rack up wins. The former three-time Olympia champion already held qualification being a former champion and was crowned champ of the Nevada State Pro this year. Riccardo Croci will return to the Olympia with momentum after earning his second win of the year. Croci was also victorious this year during the Tropicarium Budapest Pro.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Long Term Use
