Bodybuilder’s Andre Ferguson, Cristobalina Pajares, and Tefani Sam Razhi were victorious during 2023 Miami Muscle Beach Pro!
The 2023 Miami Muscle Beach Pro took place Saturday, June 3rd 2023 with divisions in Men’s Physique, Wellness and Bikini hoping to earn a spot in the 2023 Olympia. Andre Fergusonwas victorious in the Men’s Physique division and will be back in the Olympia for the ninth consecutive year. Ferguson, who has logged multiple runner-up finishes, will look to remain near the top of the division this year.
Cristobalina Pajares finished third during the Budapest Pro and was able to come out on top this time around. Tefani Sam Razhi earned the top prize in Wellness and will also appear on the biggest stage in the sport.
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.
The 2023 Omaha Pro took place on Saturday, June 3rd 2023 in Omaha, Nebraska and the Women’s Physique was the focus of the show for the IFBB Pro League. In the end, it was Emily Schubert who took home the prize and earned a spot in 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. There are multiple IFBB Pro shows this weekend and the points qualification system is no more. Also, former winners of an Olympia title have lifetime eligibility.
Schubert logged two runner-up finishes this season during the New York Pro and Pittsburgh Pro. Now, she has earned the victory to qualify for the biggest show of the year. Schubert will make her first appearance at the Olympia since 2021.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
Bikini Pro, Ashley Kaltwasser wins the 2023 Musclecontest Nevada State Pro!
The 2023 Musclecontest Nevada State Pro took place on Saturday, June 3rd 2023 in Las Vegas, Nevada. The Bikini Pro division was on display and saw a familiar face come away with a victory. IFBB Bikini Pro, Ashley Kaltwasserproved superior and punched her ticket to yet another Olympia competition.
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.
Kaltwasser did not need to win a show to qualify for the Olympia considering she is a former three-time champion. She has appeared on stage in 10 or more shows in each of the last two years. In 2022, she competed 12 times and finished in the top three each time. Kaltwasser totaled seven victories, including in Nevada once again, and was third at the Olympia.
The Bikini division continues to grow and remains top-heavy in talent. Kaltwasser is one of the best competitors in the division and will look to bring home another title on the biggest stage come November.
The full results from the show have been announced. Below, check out the full breakdown, along with an official scorecard.
The right ingredients can make or break your pre-workout supplement.
Pre-workouts and pre-workout ingredients have long been talked about. As a supplement, pre-workouts can elevate our energy levels, give us serious boosts to push through fatigue, and provide for serious muscle pumps so we get the most out of our lifts.
But finding the right pre-workout products can be difficult and ultimately, so many supplements are full of nonsense ingredients. Premium products are what you deserve and if you know what to look for, then you are on your way to serious gains.
Let’s jump into this and talk pre-workouts. A product is all about the ingredients inside and each supplement has its own formula that separates it from the next. For you, knowing what you are taking is imperative, for while your gains matter, so too does your overall health.
Let’s Talk Pre-Workouts
We’ve all probably heard of pre-workout supplements and what they can do for us. Our busy schedules sometimes require us to find that energy somehow and while some of us can drink a cup of coffee and be fine, others like the added ingredients of this supplement to assist with their gains. However, there is a way to get benefits from caffeine in smaller doses which can be done through caffeine pills.
Of course, the question of money and necessity come into play, but for those who feel a pre-workout is helpful, they reap the rewards that come with it.
What you will get out of a pre-workout supplement is increased energy and focus as a result of certain ingredients, like caffeine. This will get you moving and give you energy to tackle any challenge.
A good pre-workout will also work to reduce fatigue to keep you going through any workout, offer muscle pumps by increasing blood flow for a real increase in strength and size, and enhance recovery to promote more efficient growth and faster turn around time (1,2).
While pre-workouts on the whole are safe to take, it is important to know that the ingredients in your formula dictate how safe and effective it will be. Don’t let a company put some nonsense ingredients in your product just so it can sell. Really push to have the best, most premium products on your shelf. For those sensitive to caffeine, pre- workouts may come with unwanted side effects so that is something to aware of. Thankfully, stimulant-free pre-workouts exist so you can get the same benefits, if not better.
When it comes to ingredients, you deserve to have the best quality in the formula. Plus, companies should fully disclose what ingredients are in the product and how much of each ingredient the supplement contains.
Let’s take a look at some key ingredients to look for in a pre- workout supplement.
Caffeine Anhydrous:Caffeine will work to elevate energy and increase focus and reaction time. That pre-workout urge you feel to get moving is most likely the result of the caffeine and how it affects you. It will also work to increase your metabolism as well (3).
Creatine:Creatine is great for increasing strength and size and helping to restore those ATP levels to keep you going in those grueling workouts. It also has properties to assist cognitive functioning (4).
BCAAs: The three BCAAs, being leucine, isoleucine, and valine, are perfect for pushing through fatigue, delaying soreness for more efficient workouts, and aiding in muscle growth for the best gains (5).
Beta-Alanine: Beta-alanine can help boost athletic performance, delay fatigue and really reduce lactic acid in your muscle for less soreness, and aid in muscle building.
L-Citrulline: L-citrulline is great for increasing exercise capacity and athletic performance, as well as reducing fatigue and post-workout soreness.
Betaine Anhydrous: Betaine is useful for building strength and peak power output, but also for those looking to change their body composition around for that desired physique (6).
L-Theanine: L-theanine is good for mental assistance and can ease stress and anxiety while taking away the jitters of caffeine. So, you get the energy without the dreaded crashes (7).
L-Tyrosine: L-tyrosine also acts a stress reliever and can improve memory and cognitive functioning for better alertness and workouts (8).
Green Tea Extract: Green tea extract is another source of caffeine, so in turn energy. It will also boost your metabolism for added weight loss benefits and give you a nice boost to carry you through any workout.
Best Pre-Workout Supplements For A Pre-Workout Boost
Now that you know exactly what to look for in a pre-workout, and you know the key ingredients to make sure are on the label, knowing what pre-workout supplements are out there can greatly affect the quality of your product. Some companies just pump out quantity over quality. However, with our Best Pre-Workout Supplements top review, we’ve narrowed a list of the best pre-workouts to make this choice a little easier for you.
On this list, you will find reputable and popular brands like Transparent Labs, Swolverine and Kaged Muscle. But newer companies have come to the fold and have really made a dent in the supplements game. Brands like National Bodybuilding Co., Pre Lab Pro, and Redcon1’s Total War are definitely worth checking out. This list will have everything you need to find the best product for you.
Pre-workout supplements have the ability to really elevate your performance and take it to the next level. It is important, however, to take note of the formula and make sure your pre-workout ingredients are quality and made with you in mind. Don’t settle for a brand that pumps out quantity over quality and really put an emphasis on you, your body, and your gains. The right pre-workout supplement will work wonders for you and can take your bodybuilding and fitness goals to new levels. Be in charge of your training and overall health and only use the best pre-workout supplements around.
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
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Cholewa, J.; et al. (2013). “Effects of betaine on body composition, performance, and homocysteine thiolactone”. (source)
Nobre, A.; et al. (2008). “L-theanine, a natural constituent in tea, and its effect on mental state”. (source)
Coull, N.; et al. (2016). “Tyrosine Ingestion and Its Effects on Cognitive and Physical Performance in the Heat”. (source)
Flexibility and mobility are often used interchangeably, but there is a big difference that is important for your growth and performance.
People have used the terms flexibility and mobility interchangeably for years, but given that these two are very different, a push to change the rhetoric and separate these two has begun. We all know it is important to stretch. To stay loose and limber for whatever workout comes our way while also improving our posture and keeping us stable and balanced for those big workout lifts.
But static stretching and dynamic stretching work differently for us and while both work to lengthen and stretch out our muscles, it is important to really dive into the differences this causes for both mobility and flexibility. Flexibility deals with someone’s ability to move joints effectively through a complete range of motion to allow for a passive movement. Mobility is the body’s ability to move through that range of motion with control, which requires flexibility.
The key for both of these is actually stability. When we sat down with coach and fitness entrepreneur Don Saladino to discuss how to improve posture, he broke down for us the importance of stability. Stability equals strength and by combining flexibility with stability we come out with mobility.
What Is Flexibility?
Flexibility, to put it simply, is the quality of bending easily without breaking. It is the range of motion in a joint or a group of joints to move through a complete range of motion effectively. This typically allows a movement to happen passively, thus allowing us to hold a certain stretch without any pain in that joint or the joints surrounding it (1). This could be anything from holding a static stretch to bending down for something or getting out of bed. Flexibility varies from person to person given the differences in muscle length and can increase with exercise and stretching.
What About Mobility?
Mobility is the ability to move or be moved with ease. The key to longevity, mobility is the ability control the entire range of motion. This requires strength, also known as stability, as well as flexibility to improve that range of motion. This allows us to have total control in order to maximize all of our movements functionally and effectively to lift more without any unwanted pain or strain (2).
Isolated mobility is when a certain muscle or muscle group is mobile. This may work for sport specific movements, but overall mobility should be our goal. This is judged by how balanced your entire body is as a whole and is far more important than only being partially mobile. With overall mobility, you will be able to tackle any position or lift thrown your way to really maximize performance.
Why This Difference Matters?
Many people are flexible, meaning they can hold a certain stretch for a long time and even put their legs behind their heads. But that doesn’t mean they are mobile. Muscles that are flexible may be trying to compensate for areas where stability is lacking. If stabilizer muscles are not strong enough, then we rely on our mover muscles to pick up the slack, resulting in pain or poor posture. This ends up limiting mobility (3).
Since flexibility is the muscles ability to be lengthened, that doesn’t solve our problem with range of motion. Performing a big lift requires our joints to be able to move that weight as effectively as possible and that ability to move through range of motion is where are desire for mobility comes into play. So, if flexibility plus stability equals mobility, then we need to both be able to lengthen our muscles and have the proper strength to support range of motion. Control is key here and that comes through strength, coordination of our muscles and the proper functioning of our stabilizers.
Ways To Improve Mobility
To start, it is important for us to work on both strength and balance to enhance our stability and control, as well as working on flexibility to ensure loose muscles that can lengthen to their optimal capacity. Through proper lifts and a solid stretching routine, whether static or dynamic, we can start to see this change really happen.
For mobility, we should focus on:
Mobility Drills: These are geared towards range of motion and involve everything from moving, contracting, and relaxing our muscles. They can be isolated for specific areas or work multiple areas at once.
Stretching: Either static or dynamic, this will work to loosen up any stiff muscles that may be stopping you from moving well. Performing a dynamic stretching routine before your workout can really prime those muscles and a good static stretch post-workout can work to alleviate any muscle soreness and pain that may strike (4).
Coordination: This is important for you to get your body to act how you want it to. Better coordination with your joints and muscles will increase performance and you will feel more aware of the effects of your training.
Balance: Through balancing exercises, you will improve stability to provide a solid foundation to give yourself a good base for training. Activities like yoga and Pilates are great for this.
Massage Techniques: Using a foam roller, massage ball, or a massage gun are great ways to release tight muscles and work to lengthen them to relieve yourself of pain. Looking into a professional massage can also work wonders for you as a massage therapist will know exactly where to target to increase your performance (5).
Check out our list of the best foam rollers here or our list for the best massage guns here!
Wrap Up
While flexibility and mobility may be used interchangeably, they are very different at their cores. Flexibility is the ability to move joints effectively through a complete range of motion, often times passively. Mobility is the body’s ability to move through that range of motion with control, which requires stability. Stability equals strength and building that base is equally as important to mobility as being flexible. A simple equation to remember: Flexibility plus stability equals mobility.
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
Bushman, Barbara A. (2016). “Flexibility Exercises and Performance”. (source)
Haley, Jimmy. “The Importance of Flexibility and Mobility”. (source)
Hodges, P.; Gurfinkel, V.; Brumagne, S.; Smith, T.; Cordo, P. (2002). “Coexistence of stability and mobility in postural control: Evidence from postural compensation for respiration”. (source)
Harvard Health Letter (2013). “The importance of stretching”. (source)
National Center for Complementary and Integrative Health. “Massage Therapy: What You Need To Know”. (source)
Liver King claims to be off steroids for 150 days and shared a shredded physique update.
Liver Kingcontinues to be a internet sensation after years of speaking on his lifestyle surrounded by the nine ancestral tenets, which involved eating a very “primal” diet and training in a “primal” way, and providing for yourself and your family using only the tools at your dispoal. This past year, Liver King, who’s real name is Brian Johnson, was exposed for being on anabolic steroids while claiming natty. After the big blow up, Johnson claimed he actually went off PEDs and has been natty for quite some time now, and his physique has certainly changed, but he is still pretty shredded and has quite a bit of muscle mass on him.
Since weening off steroids, Liver King has shared consistent physique updates. His physique remains shredded to the bone, however it certainly looks a bit downsized since getting off of the substances he was exposed for being on.
Last year, Johnson went on a podcast tour exposing his identity as Liver King and preaching the nine ancestral tenets. He has developed a lifestyle surrounded by insane workouts and unique diet plans that include raw liver and other organs such as testicles and brains, all while promoting his supplement brand that many followed and utilized in an attempt to look like him. Despite claiming natty during his rise, many were skeptical of this because of Johnson’s insanely ripped physique.
In November of 2022, Derek, the popular fitness guru from More Plates More Dates went ahead and shared leaked emails that he received claiming that Liver King was indeed on steroids, and this came as a shock to some, but many had assumed this was going to happen eventually, as they never believed that Johnson was never truly natural. These emails contained Johnson’s steroid cycle and blood work. Shortly after these emails were public, Liver King went on his YouTube page to admit that he was indeed using steroids. From then on, he has allegedly been all natural and has continued to share his physique through his social media platforms.
Liver King Shares Shredded Physique Update
Liver King has taken to his Instagram stories to share his daily physique updates. On day 150, he provided a video on his wall as well.
Joe Rogan was one of the critics who commented on Liver King’s natty status on multiple occasions. Despite Johnson’s rejections, Rogan did not believe that he was not taking any steroids. He offered to go on The Joe Rogan Experience to discuss the topic but nothing came of it.
He has maintained a shredded physique even when he is allegedly off of all the steroids. Liver King’s commitment to fitness and his lifestyle has built a following that has eclipsed two million followers on Instagram. After the falling out involving steroids, he worked to gain trust back from fans while continuing his journey, and continues to share his physique.
It is clear that Johnson will continue to grow his brand and keep his physique in top shape, as he still preaches the 9 ancestral tenants. Fans can continue to keep up with Johnson’s journey as he shares on his social media platforms, though a lot of the comments are hateful.
Wrap Up
Overall, the values that Liver King preaches are good to consider, as he discusses being a true man and using the tools at your disposal to provide for yourself and your family. So many people followed him for that reason, as they thought it was good advice, until Liver King admitted to using steroids and he lost a lot of trust amongst his fanbase.
However, he still preaches the nine ancestral tenants and being a “primal”. The man still maintains a great physique for being allegedly natural, being very low in body fat and still muscular. It goes to show that training hard and dieting can go a long way.
What do you think of Liver King’s physique after being natural?
Ross Flanigan has big plans for his future including competing in the Olympia and the Arnold Classic.
Musclecontest California State Pro winner, Ross Flanigan recently revealed how vodka and marijuana edibles affected his prep for the 2022 Indy Pro. After showcasing an incredible physique last week at the Cali Pro, Flanigan revealed how alcohol and marijuana use completely derailed his physique in the past.
Only seriously bodybuilding for the last few years, Ross Flanigan has already cemented himself as a competitor to watch. At 32 years of age, there is plenty of upside for Flanigan who is just getting started. With big plans for his future including competing at the Olympia as well as the Arnold Classic, Flanigan is brimming with confidence while remaining humble.
How Alcohol and Marijuana Ruined Prep
Alcohol and marijuana. They can be quite enjoyable when utilize responsibly. But if used in copious amounts or at the wrong time, they can prove to be detrimental. Unfortunately, for Ross Flanigan ahead of the 2022 Indy Pro, it proved to be the latter.
Heading into the 2022 in the pro, Ross Flanagan, consumed vodka and edibles, and not particularly heavy amounts. Yet, despite that factor, prove that both substances affected his preparation for the competition. In a recent YouTube video, Flanagan said as much detailing what occurred ahead of the Indy Pro last year.
“We were ready. I had shredded glutes five weeks out coasting in we didn’t have to manipulate water, didn’t have to do any diuretics,” said Flanigan. “All we were going to do and ironically, we have a video doing this, me and Dom toasting to such a successful pro debut. So, we take a shot of vodka and for some reason, I am inclined to take an edible. And something happens with the combination of alcohol, the edible, my low body fat, dehydration maybe. I lose my f**king mind, I black out.
“I don’t sleep. My cortisol goes crazy, I have this crazy panic attack and I end up gaining 20 pounds overnight of water. I just go from Skeletor face to fat overnight.”
Flanigan also provided some tips to his followers who plan on competing in the future.
“I have two tips for anyone that is in prep or prepping. Always stay physically active so track your steps. The more you move, the more you’re going to want to keep moving. Body in motion stays in motion. The same thing applies to your mind. Most people sit on the couch and just veg out but me, I’m literally always working, always moving. Preps are super easy and they’re super fulfilling because I get so much done.”
California Pro Win and Future
While alcohol and marijuana may have ruined his prep for the Indy Pro back in 2022, Ross Flanigan turn things around in 2023. His impressive showing at the California State Pro has officially put him on the map. After beating out the likes of Sergio Oliva Jr., Flanigan proved he has the kind of championship mettle that could take him far in professional bodybuilding. With the major victory under his belt, Flanagan is now setting his sites on next year’s Arnold Classic. Hoping to bring an even more improved physique to the 2024 show, it appears that the sky is the limit for Flanigan as he submits himself as a top contender in the men’s open division.
“An Arnold Classic championship would be the top goal. I’m 32, only been bodybuilding seriously for the last 3-4 years and an Arnold Classic title by 35 would be realistic.”
What do you think of Ross Flanigan and his budding potential?
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 Men’s Open division could see an intense battle during the 2023 Toronto Pro Supershow!
The 2023 Toronto Pro Supershow is scheduled to take place on Sunday, June 4th 2023 in Toronto. There will be a total of 10 divisions present with winners earning qualification to the 2023 Olympia. The Men’s Open division will be at the top of the list and will crown a new champion.
Mohamed Shaaban was victorious at this event in 2022 but will not appear on stage to defend his title. This is an event with a star-studded list of former champions, including Ronnie Colemanand Milos Sarcev. On Sunday, there will be another chapter written with a new name added to the list.
Below, you can find the full list of competitors along with a breakdown of the top athletes in Men’s Open.
Iain Valliere will return to the stage for the first time since finishing 11th during the 2022 Olympia. He will be the highest-ranked Olympian on stage in Toronto. Last year, Valliere earned qualification by winning the 2022 Vancouver Pro and will look to do it in Canada once again. If Valliere can win, he would prepare to be apart of the Olympia for the fourth consecutive year. Entering the competition, he is considered the favorite but will have his hands full with some other competitors.
Hassan Mostafa Instagram
Hassan Mostafa
Hassan Mostafa continues to improve year after year. In 2022, he secured victories at the Orlando Pro and Puerto Rico Pro but was unable to appear at the Olympia. He announced that he would miss the biggest show due to health concerns. Mostafa has been working to improve his health and physique to qualify once again. In 2021, Mostafa competed seven times and was able to qualify in the points system. After a successful run last season, Mostafa is looking to build some new momentum in Toronto.
Slavoj Bednar Instagram
Slavoj Bednar
Slavoj Bednar has competed three times this year already and will look to continue to improve upon standing. Bednar finished fifth during the California State Pro. He will be the highest-ranking returner to the Toronto Pro after finishing fifth last year. Bednar has experience in many of the top competitions over the course of then bodybuilding season and this will be no different.
Joe Seeman Instagram
Joe Seeman
Joe Seeman returns to Toronto once again. He did not put on his best performance last year, finishing seventh, but eyes are open once again after the 2023 New York Pro. Seeman finished fourth in Men’s Open, giving him some new hope heading into Toronto once again. In 2021, Seeman finished third during this event and is looking to return to the top of the scorecard.
TikToker John Joshua James has gone viral after showing what steroids have done to his back.
Steroids have been present in many sports over the years. The steroid-era in baseball brought plenty of attention and controversy to the topic, and other sports continue to test for different substances, and bodybuilding is at the top of the list when it comes to gear. Of course, substances are becoming less and less taboo and are pretty much available to anyone, and TikToker John Joshua James is proving that. He has gone viral for showing what steroids have done to his back after four months of use.
On April 28, James shared a video claiming that he has been on steroids for four months, which is also when he began working out. In the video, James’ back is covered in acne and scars but he explains that he enjoys the feeling of working out and will continue to use steroids.
“Steroids in four months has done this to my back and I gotta say, it’s worth it. After doing a bit of research, I found out that steroids actually give you back acne and it’s not great. My back is completely covered in scars and it feels pretty terrible all the time but I do like being able to go to the gym more. I finally hit 180 pounds so I’m going to keep doing them.”
If the timeline is accurate, this means James would have started using steroids shortly after the new year. This video immediately went viral and currently has 22.1 million views. It was his first video on this account and since then, he has shared 11 more updating progress.
John Joshua James Highlights Back While Showing Side Effects
John Joshua James revealed that he began his journey at 150 pounds and has gained 30 pounds since starting steroids and working out. He began both at the same time and experienced side effects pretty much right away. To this point, his back has seen the worst.
Since James began sharing updates on his journey on steroids, there are many who have questioned whether it is legitimate or not. Recently, Derek from More Plates More Datesmade a video sharing his opinion on the topic.
“I think this is an interesting, probably a first time ever if I’m correct, of a guy that is a fake, fake natty. Does that even make sense? He is faking being on gear. That is what I think is going on.”
Many commenters have asked questions about his workout plan and diet after watching videos on his account. James has showed off questionable exercise form and wardrobes during his workouts. This has raised eyebrows about the legitimacy of his journey. To this point, there has been no official word on James’ steroid use or regimen.
Importance of Monitoring Vital Organs and Side Effects
There is no doubt that steroids come with side effects and that substances impact people in different ways. Apparently, John Joshua James is enjoying his journey despite his side effects and will continue to use steroids in the gym. IFBB Pro Bodybuilder, Victor Martinez also explains the dangers of steroid use and the importance of monitoring your heart, kidney and liver in the Generation Iron Podcast.
Impact of Steroids
While it is no secret that steroid usage plays a large role in bodybuilding and the fitness industry as a whole, it is important to realize that they may not always be as effective as you think. Many times someone will look at a bodybuilder and say “if I took steroids I would look like that”, insinuating that steroid usage is to thank for all of the gains and progression people make in the gym. Rich Piana was one who stated he encountered comments like this more often than not.
John Joshua James and his alleged steroid journey are a prime example of this not being entirely true. He has made his progress, but even with steroids is not anywhere near the physique of a competitive bodybuilder or even your standard influencer, and we mean no hate behind that statement. Sure, genetics play a role and he is also new to the gym, but this is an example, if it is true, that you steroids are not a magic pill for you to grow overnight into the next Mr. Olympia.
James’ experiment goes to show that you need to have everything in check to really see the results you desire.
Diet and Supplementation
While we cannot control what you do, we recommend make sure to have your diet and supplementation in check, and really be training hard, before you hop on a cycle like Tik Toker John Joshua James. People underestimate the impact of eating clean. When you are tracking your macros, making sure you get in the correct amount of fat and carbs, and especially protein, it really helps with your progress.
Another thing to make sure is in check is supplementation. Many times people will neglect buying supplements thinking that they are bogus, but there are so many over the counter supplements that are scientifically backed and designed to increase your gains and help your progression overall. Here are some supplements to help get you started:
Protein Powder– Helps hit your daily protein intake, which is key to repairing muscles and helping them grow back bigger and stronger.
Creatine– Helps to increase muscle growth, enhance focus, provide for better bulking, and boost recovery.
BCAAs– Help to enhance muscle growth, reduce muscle soreness and exercise fatigue, and prevent muscle wasting.
Pre-workout– Helps to provide enhanced focus, accelerate weight loss, and deliver muscle pumps to assist with those big lifts and force our muscles to grow.
Multivitamin– Helps provide sufficient nutrients to support muscle growth
Overall, Tik Toker Josh Joshua James is certainly unique with this experiment, if it is true. However, if James’ experiment yields true, it goes to show that sculpting the ideal physique requires more than just anabolic steroids, and you really need to put in the work and dedicate yourself to training, diet, and supplementation.
You can also see Derek from More Plates More Dates go into full detail on his opinions with Josh and his videos right here:
Young sportsman with strong athletic legs holding knee after suffering ligament injury during running workout, sitting on stairs outdoors rubbing red sore area with painful expression on his face
How to Treat Common Gym Injuries
A tweak here and there in the gym is common amongst regular gym-goers or newbies. The journey of packing on muscle mass and adding strength is a long and hard road, and the human body is fragile and gym injuries are likely to happen at some point or another. Weird things can happen when you are throwing around a fully loaded barbell or heavy dumbbells. Sometimes this may prevent you from pushing yourself to your fullest capability, or you’re afraid if you injure yourself you’ll lose all your progress.
Don’t panic though! There’s a healing methodology that is effective in treating minor gym-related injuries to get you back to hitting personal records (PRs) and coming one step closer to your dream physique.
If you’ve recently had a tweak, sprain, or strain in the gym or want to know what to do in case that happens, below covers the acronym, RICE (rest, ice compression, elevation), which is used to treat various injuries.
R.I.C.E
R.I.C.E. is a common methodology used for treating diverse sprains and strains. It stands for rest, ice, compression, and elevation. Below, you’ll learn how to follow each approach to get you back to hitting PRs.
Rest
As it sounds, the first step in the RICE process to begin the healing of your injury is to rest your injured area. To do this, simply avoid using the muscle that you injured at all costs. In general, you’ll want to rest your entire body as well to speed up the healing process. Make sure you don’t put any weight on your injury.
Resting your injured area is especially vital during the first two days after the injury. Any activity, especially to the injured muscle, can delay your body’s ability to heal it, or worse, exacerbate it. So if there’s ever a time to take a rest day, now’s the time if you’ve injured yourself!
Ice
For the first 24-48 hours after you’ve injured yourself, you’ll want to ice the injured area for 10-20 minutes every couple of hours. This will reduce pain and swelling by allowing more blood flow to the injured area. (1)
To do this, apply an ice pack covered in a towel (to reduce frostbite and irritating your skin).
*Tip: If you don’t have an ice pack use a frozen bag of vegetables. These easily form into the shape of your muscle to fully ice your injured area. After about 48 hours, you can begin alternating icing and heating your injured area.
Compression
Compressing your injured area is important to prevent swelling. You’ll use an elastic bandage to wrap around your injury. You want the compression to be tight enough to be effective but not tight enough that it interrupts blood flow. If you feel any numbness, tingling, or your skin turns blue or feels cold, that means the bandage is too tight, and you’ll need to loosen it.
Elevation
The final step in the RICE method of treating injuries is to elevate your injured area above your heart rate. This will help you reduce any pain, throbbing, and swelling. For example, if you have a sprained ankle, you’ll lie supine (on your back) on a couch, and prop your ankle and leg comfortably on a pillow at an incline.
*Tip: Taking a pain reliever such as acetaminophen (Ibuprofen, e.g. Advil) or nonsteroidal anti-inflammatory drugs (NSAIDs) (Naproxen, e.g. Naprosyn) can help reduce pain as well until your injury is fully recovered.
Common Gym-Related Injuries
When you’re in the gym, there are certain injuries that are common to happen likely at least some point in your weightlifting career. You’re only human after all. Below, is a list of common gym-related injuries.
When Can You Use The RICE Method for Gym Injuries?
Anytime you have a soft tissue injury, which is an injury to your muscle, tendon, or ligament, you’ll practice RICE.
Soft tissue injuries are musculoskeletal injuries, including sprains, strains, and contusions (bruises), which RICE has been shown to be very effective for. However, if you’ve broken a bone or have a serious injury, you’ll need to see a doctor since often medication, surgery, or physical therapy may be required.
How Long Does a Gym Injury Take to Heal?
Depending on the injury will determine how long injuries take to heal; some muscles will take longer to heal than others. A minor sprain or strain can feel almost fully healed after two weeks; however, you may want to avoid running or strenuous activities for up to 8 weeks to decrease your chances of further damaging the injury.
Below, you’ll find a general timeline of common gym injuries to determine how long each injury may take to heal.
Severe chest muscle tear (strain) – several months
In general, sprains will take longer to heal than strains since sprains are injuries to your ligaments. Although there is no exact amount of time it will take for each injury to heal since each injury is different and everyone’s body differs.
What Causes Sprains and Strains in the Gym?
Sprains happen when you overextend or tear a ligament while severely stressing a joint. For example, if you’re doing dumbbell jumping squats and land awkwardly.
Strains occur when you suddenly or unexpectedly tear your muscle from injuries or trauma, including not warming up before physical activity, poor flexibility, and overtraining. For example, if you’re doing barbell bench press and used the most weight you’re capable of using without a proper warm-up. Chronic strains can also occur from repetitive movements, such as rowing, tennis, and golf.
Preventing Injury
Now, even though getting injured in the gym is common, you can take preventative measures to reduce your risk of getting injured.
Below, we’ll cover all the things you can do to take precautionary measures before an injury in the gym occurs in the first place.
Light Cardio
For one, partaking in a proper warm-up will drastically reduce your chances of getting injured. Warming up your muscle’s body temperature primes them for the workout, meaning an increased workout performance because if your muscles temperature is increased, the less likely you are to get injured. That’s why you see athletes warm up before playing their sport.
The best way to increase your body temperature before working out in the gym is to hop on the treadmill, elliptical machine, or recumbent bike for 5-10 minutes. You’ll keep the intensity low. Don’t go overboard on trying to get a cardio workout in, or you’ll just decrease your workout performance for your actual workout.
Warm-up Sets
Secondly, getting a couple of warm-up sets on the first exercise of the muscle group you’re working with will prevent injury as well. That’s because you’ll be warming up your muscles for the movement and the rest of the workout you’re doing. This will also allow you to use heavier weight during your “real” sets since you’re prepping your body for the movements. (2)
Making sure you’re hydrated is also important to prevent injury in the gym or while playing a sport. So make sure you’re drinking plenty of water and getting in electrolytes. (3)
Cooling Down
Allowing your body to cool down after working out is imperative to return to homeostasis. This will ensure you don’t have illnesses or faint when you’re ready to carry on with your day. The best way to do this is to go on a light walk for a few minutes after your workouts to allow your body temperature to reduce, and your heart rate to lower.
Stretching
Stretching will increase your range of motion (ROM), which will decrease your chances of injury since you’ll be more mobile for exercises. The ideal time to static stretch — holding a stretch for a period — is after a workout and cooling down though. Plus, it’s best to stretch your muscles after working out since your muscles will be more elastic.
Stretch for at least 5 minutes and hold each stretch for 20-30 seconds for the best results.
Ice Baths or Cryotherapy
While it may not be the most pleasant thing to do, jumping in an ice bath, actual cryotherapy chamber, or even a cold shower can help with your post workout inflammation. The cold rush can help reduce blood flow to the inflamed areas, reducing inflammation, and it is a no brainer that less inflammation will result in less soreness
However, you may not have access to an ice bath or cryotherapy chamber, so what do you do? Check out Ice Barrel. The barrel itself is 42 inches high and 31 inches wide, making transport easy, yet the barrel is big enough for you to stay in an upright position, rather than being reclined. With the barrel’s design, you are able to experience the natural response of forced cold exposur, and it is up to you how much you wish to submerge yourself, whether that’s up to your neck and shoulders or even dunking completely in the cold water.
In terms of how it is made, the thick, evenly distributed walls of Ice Barrel are made from impact and puncture resistant materials, making the Ice Barrel extremely durable yet lightweight. Although the barrel is durable, it is still backed by a lifetime warranty. Another thing worth mentioning is the Ice Barrel is made from linear low density polyethylene (LLDPE), which is a non-toxic, BPA-free, medical-grade material. It is also non-porous, so it won’t absorb oils, toxins or other contaminants.
Gym Injuries Conclusion
Getting injured in the gym is common amongst all levels. Whether you’re an advanced athlete or a newbie, injuries can happen to all of us. If you have a minor sprain or strain, which is fairly common when working out, following the RICE injury treatment method may help you recover faster, reduce your chances of exacerbating your injury, and reduce your pain.
Have you ever injured yourself in the gym before? If so, let us know what happened and follow us on Instagram, Facebook, and Twitter.
References
1 – Mac Auley D. C. (2001). Ice therapy: how good is the evidence?. International journal of sports medicine, 22(5), 379–384. https://doi.org/10.1055/s-2001-15656
2 – Fradkin, Andrea J1; Zazryn, Tsharni R2; Smoliga, James M3 Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis, Journal of Strength and Conditioning Research: January 2010 – Volume 24 – Issue 1 – p 140-148 doi: 10.1519/JSC.0b013e3181c643a0
3 – Von Duvillard, S. P., Braun, W. A., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Fluids and hydration in prolonged endurance performance. Nutrition (Burbank, Los Angeles County, Calif.), 20(7-8), 651–656. https://doi.org/10.1016/j.nut.2004.04.011
