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Gold Standard Hypertrophy-Specific Training

Driving Muscular Hypertrophy Through HST

Before we consider the many facets of Hypertrophy-Specific Training (HST), let’s first consider muscular hypertrophy itself. Hypertrophy is a word that is often thrown around in the health and fitness sector and while many recognize that it refers to muscular growth, few understand the true demands and requirements necessary to bring about changes in muscle mass.

HST is a training method based on a number of well-researched scientific principles that were first discovered in the laboratory. Over the years, these methods have been refined and adjusted to coincide with the latest research and are seen as essential for all hypertrophy training. An effective HST program will incorporate the following principles in order to elicit maximal muscle growth.

The 4 Muscular Hypertrophy Principles

e-books bodybuilder

There are 4 primary principles that are considered foundational for all hypertrophy training. Over time, providing that these principles are applied appropriately, individual muscle fibers will be forced to adapt and grow in cylindrical size leading to an overall increase in total mass.

1. Mechanical Load

The first principle to consider is quite an evident one; it is the application of mechanical load. Mechanical load is the driving force for hypertrophy and appears to be the most important principle for stimulating muscle fibers to grow. Research indicates that muscles are stimulated to grow after being exposed to a certain degree of mechanical loading. This load can be applied through the use of barbells, dumbbells, kettlebells, resistance bands, and even your own bodyweight.

This mechanism involves a number of cellular processes and responses involving satellite cells, growth factors, calcium, and an array of other well-researched factors connected with muscle tissue strain (1). It’s important to recognize that it is not the effort required to lift the weight that causes adaptation to occur. Rather, it is the physical effects of placing a load on the muscle as it moves through concentric and eccentric phases that dictate change. Additionally, it’s important to recognize that building muscular fatigue does not dictate the rate of muscular growth. This, therefore, means that you do not necessarily have to work through to absolute muscle failure in order to stimulate significant growth.

2. Chronic Stimuli for Growth

As stated, muscles will only be stimulated to change after being subject to a certain degree of load. If we fail to regularly expose the muscles to a training stimulus, we fail to see substantial changes in muscle mass. It is essential to create the right environment for maximizing muscle growth; this is something that can be done through manipulating training frequency.

While we must train frequently to elicit growth, the general consensus is to allow for at least 48 hours before training the same muscle group again – this principle is applied with HST. It has been suggested that training any sooner than 48 hours may even hinder and impair protein synthesis and consequent muscular growth (2). The purpose of repeatedly loading the same muscle group every 48 hours is to maintain a high anabolic state and encourage maximal muscular growth.

While some may argue that 48 hours is not a long enough recovery period, research suggests that although the muscles may not have fully recovered structurally, exercising 48 hours later will not negatively impact the muscles recovery ability.

3. Progressive Overload

As your muscles are exposed to a training stimulus, significant strength, neural and metabolic adaptations will take place. Initially, the stimulus applied to the muscles is new and in order to deal with the demands of the training, the muscles must adapt. However, if you continue training at the same intensity, you will quickly reach a point where your muscles will no longer adapt or increase in size. This is because they have adapted to the point that they can cope with the training stimulus.

This is why it is essential to apply the progressive load principle to our training. Progressive loading involves gradually increasing the demands of training – typically through manipulating a training principle such as intensity, volume or load. In simpler terms, we can progressively overload our training by gradually adding more weight on the bar or by adding additional reps and sets into our workouts (3).

With HST, you will progressively overload on a week by week, session by session basis. The goal is always to add more weight with each completed session. If applied correctly, you will continue to provide an effective training stimulus to the muscles thus facilitating muscular growth.

4. Strategic De-conditioning

This principle is the one hypertrophy principle that is most commonly overlooked however, it is vital for efficient progress. The reason that the de-conditioning principle is often avoided is that it involves halting all training for a short period of time. On the face of it, a week off may be welcome however, many individuals fail to schedule in de-conditioning periods believing them to be unnecessary.

Strategic de-conditioning is simply the opposite of progressive overload. Its purpose is to reduce training intensity which allows the body time to recover from previous exertions thus priming the muscles for future growth. As stated, the principle involves a short period of time of no training (typically lasting one to two weeks). A de-conditioning period should be applied as soon as improvements are seen to stall. The purpose of this is to allow the muscle to detrain to a certain extent and allow it to become sensitive to the training stimulus once again (4).

Finally, It’s important not to confuse strategic de-conditioning and de-loading. While the purpose behind both methods is similar, they are applied slightly differently. As mentioned, strategic de-conditioning involves a total cessation in all resistance-based activity whereas de-loading allows resistance training to continue but at a reduced intensity.

Hypertrophy-Specific Training Guidelines

Although HST follows these universally recognized principles, HST programs do tend to look slightly different from others. The reason for this is that there are a number of specific guidelines that must be followed with all HST programs – guidelines that are based on scientific studies and backed up with years of research.

HST vs Conventional Training

The first apparent difference between HST and other hypertrophy programs is in regards to training volume. In order to stay true to hypertrophy principles, sets of heavy lifts are spread out through the week, rather than just one bout per week. For example, if there are 6 prescribed sets of squats, instead of completing the entire six in one sitting, the sets are spread out across the course of the week. So, instead of completing the full 6 sets of squats on Monday, as with many conventional programs, you perform 2 sets of squats on Monday, Wednesday and Friday.

This method allows you to apply the training stimulus to the muscle group multiple times per week. In doing so, you promote hypertrophy all while reducing the demand on the nervous system thus reducing the risk of overtraining. Additionally, there are a number of studies which suggest that performing multiple sets may not have a significant impact on hypertrophy and therefore, 1-2 sets will suffice. (5).

While the volume for individual exercises may be low, the total weekly volume for HST is average and actually comparable to universally used “split” hypertrophy programs.

Exercise Choice

For HST, and hypertrophy training generally, it is important to select heavy, compound exercises to provide the most potent training stimulus possible to a number of muscle groups. Compound exercises are movements which demand effort from a muscles groups across a number of joints. A few excellent examples of effective muscle-building compound exercises include squats, bench press, bent over rows, and shoulder presses.

Isolation exercises, where the focus is on developing a single muscle group, can play a supplementary role in hypertrophy training, however, as stated, the main focus should predominantly be on compound movements.

Adjusting Reps

weightlifting shoes

HST involves decreasing the number of reps performed every two weeks – starting with 15 reps for the first two weeks and gradually working down to sets of 10 and 5. This is done to accommodate a gradually increasing load as the weeks progress.

It is possible to adjust the rep range on a weekly basis (15, 12, 10, 8, 5), however, whether you adjust reps on a weekly or fortnightly basis has no impact on the rate of adaptation.

Building Fatigue and Lactic Acid

As with many hypertrophy orientated strength programs, HST incorporates high-rep sets. The intention with high-rep sets is to build lactic acid levels to increase the readiness of the muscles and connective tissues for dealing with heavy loads. This will not only work to reduce the risk of sustaining an injury but may promote healing and general health of tendons.

Eccentric Training

One final difference between HST and standard hypertrophy program is the inclusion of a  two-week block of eccentric training. As you may already be aware, in order to produce movement, muscles must contract concentrically and eccentrically. Concentric contractions involve the shortening of muscles whereas eccentric contractions lengthen the muscle.

Eccentric training focuses on the lengthening of muscles under a load. For example, let’s analyze the bicep curl. In order to drive the bar upward toward the shoulder, the biceps must concentrically contract followed by an eccentric contraction in order to lower the bar back down to the hips. To complete eccentric bicep curls, this lowering phase must be accentuated with the contraction taking 3 – 5 seconds to complete.

Eccentric training has been thoroughly researched over the years and what is clear is that eccentrics are stronger than concentric contractions and can, therefore, tolerate a greater deal of strain (6). Based on this, HST recommends that you perform eccentrics using more than your 5 rep max to increase the mechanical load on the muscle and contribute toward greater calisthenics workout.

Hypertrophy-Specific Training Summary

– Train each muscle group every 48 hours
– Look to increase the weight lifted with every workout
– Decrease the number of reps every 2 weeks (15, 10, 5)
– Add a 2-week block of eccentrics at the end of the training cycle, if necessary
– Allow for Strategic De-conditioning, when appropriate

Sample HST Program

The following tables include a sample from a general Hyper-specific training program. You will find week 1 and week 2 workouts displayed below.

Week 1

Day 1 (Monday) Day 2 (Wednesday) Day 3 (Friday)
Back Squat
2 x 15
Leg Press
2 x 15
Back Squat
2 x 15
Leg Curl
2 x 15
Leg Curl
2 x 15
Leg Curl
2 x 15
Bench Press
2 x 15
Dips
2 x 15
Bench Press
2 x 15
Chin-Ups
2 x 15
Bent Rows
2 x 15
Chin-Ups
2 x 15
Shoulder Press
2 x 15
Shoulder Press
2 x 15
Shoulder Press
2 x 15
Shrugs
2 x 15
Shrugs
2 x 15
Shrugs
2 x 15
Bicep Curls
2 x 15
Bicep Curls
2 x 15
Bicep Curls
2 x 15
Tricep Press
2 x 15
Tricep Press
2 x 15
Tricep Press
2 x 15
Calf Raises
2 x 15
Calf Raises
2 x 15
Calf Raises
2 x 15

 

Week 2

Day 1 (Monday) Day 2 (Wednesday) Day 3 (Friday)
Leg Press
2 x 15
Back Squat
2 x 15
Leg Press
2 x 15
Leg Curl
2 x 15
Leg Curl
2 x 15
Leg Curl
2 x 15
Dips
2 x 15
Bench Press
2 x 15
Dips
2 x 15
Bent Rows
2 x 15
Chin-Ups
2 x 15
Bent Rows
2 x 15
Shoulder Press
2 x 15
Shoulder Press
2 x 15
Shoulder Press
2 x 15
Shrugs
2 x 15
Shrugs
2 x 15
Shrugs
2 x 15
Bicep Curls
2 x 15
Bicep Curls
2 x 15
Bicep Curls
2 x 15
Tricep Press
2 x 15
Tricep Press
2 x 15
Tricep Press
2 x 15
Calf Raises
2 x 15
Calf Raises
2 x 15
Calf Raises
2 x 15

Hyper-Specific Training Final Word

Many hold Hypertrophy-specific training in extremely high regard as it has been found to be very effectual for building significant muscular size. It appears to be an extremely powerful muscle building method and as a result, Hyper-specific interval training has been adopted by a number of competitive bodybuilders. While HST is a method worth adopting for bodybuilders, over the years it has also proved to be very useful for athletes and participants across a number of sports – specifically, powerlifters and Olympic lifters.

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References:

1-  The Journal of Strength and Conditioning Research 24(10):2857-72 · October 2010

2- Tipton, K. D.; Wolfe, R. R. (2001-3). “Exercise, protein metabolism, and muscle growth”. International Journal of Sport Nutrition and Exercise Metabolism. 11 (1): 109–132. ISSN 1526-484X. PMID 11255140.

3- Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.

4- Häkkinen, K.; Komi, P. V. (1983). “Electromyographic changes during strength training and detraining”. Medicine and Science in Sports and Exercise. 15 (6): 455–460. ISSN 0195-9131. PMID 6656553.

5- Carpinelli, R. N.; Otto, R. M. (1998-8). “Strength training. Single versus multiple sets”. Sports Medicine (Auckland, N.Z.). 26 (2): 73–84. doi:10.2165/00007256-199826020-00002. ISSN 0112-1642. PMID 9777681

6- Hoppeler, Hans (November 16, 2016). “Moderate Load Eccentric Exercise; A Distinct Novel Training Modality”. Frontiers in Physiology. 7. doi:10.3389/fphys.2016.00483. ISSN 1664-042X. PMC PMCPMC5110564

Reverse Grip Dumbbell Row Exercise Guide: How to, Benefits, and Variations

meadow rows

The reverse grip dumbbell row zones in on your lats and biceps.

Bodybuilders and gym-goers, listen up: If you want to sculpt the perfect physique, having a strong back is essential! A strong back gives you the stabilization needed to carry out important bodybuilding exercises like barbell bent-over rows and deadlifts. But slight variations in your grip will hit some back muscles more than others. For example, the reverse grip dumbbell row is a compound exercise that helps to train your back, arms, and lower body, emphasizing your lats and biceps

It helps to build thickness by targeting the critical muscles like the lats, traps, rhomboids, and rotator cuff (1). It also involves the muscles in your core since it’s activated to brace the movement. 

Reverse grip dumbbell rows also work on your deltoids, biceps, and forearms. They challenge and improve your grip strength and enable you to use heavier weights because of the grip. You use your lower body for this exercise, so the hamstrings, gluteus maximus, and quadriceps benefit from the movement too.

Have we convinced you to include the reverse grip dumbbell row in your routines yet? We hope so because the advantages are too numerous to count. Below is an extensive guide on how to do reverse grip dumbbell rows, why you’ll benefit from adding them to your routine, and some alternatives you can try.

How to do Reverse Grip Dumbbell Rows

Reverse grip dumbbell rows are advantageous for building a muscular back, but proper form for this exercise is essential. It’ll help you get all the benefits of this routine safely, no matter how much weight you pack. They’re similar to the barbell reverse grip row, but use a dumbbell instead – which will help you isolate each side better. Here are the steps to follow to do a reverse grip dumbbell row. 

  1. Grab dumbbells with a reverse grip/supinated grip (palms facing up) and spread your feet to shoulder-width apart while keeping your back straight. 
  2. Brace your ab and bend your knees slightly while bringing your torso forward (by hinging your hips). Remember to keep your shoulders down and back. Do this until your body is almost parallel to the ground (about 45 degrees bent). 
  3. At this point, your arms should be hanging straight down. Keep your chin tucked in, and then look at the ground immediately before your feet; this is your starting position.
  4. While keeping your torso stationary and your wrists straight, bend your arms and pull the dumbbells up to your chest. Lead with your elbows and ensure that your lower back does not become rounded.
  5. Squeeze your back muscles at the top and hold for a second, then slowly return the weight to your starting position by lowering it. Keep your core tight and your back neutral.
  6. Repeat for the desired number of reps.

*Tip: Keep your elbows close to your body to ensure that your back is fully engaged. Using your lower back or legs to help lift will take the work away from your target muscles. 

Benefits

Reverse grip dumbbell rows work multiple body muscles and help with hypertrophy. The significant difference between the reverse grip and the dumbbell bent-over row is that it emphasizes your lats more. Below are some of the advantages of this exercise. 

Bigger Biceps and Lats

The palm-up grip you use for reverse grip rows works like the barbell curl. They put your biceps in a supinated position for bigger biceps. This grip also activates your lats more than the pronated grip. 

Aesthetic Physique

As a result of the compound nature of this routine, you’ll use both your upper and lower body muscles. This helps you build a well-rounded look and enhance your general physique. 

More Stability

Doing reverse grip dumbbell rows will require stability from your shoulder and core. Properly positioning your spine during the routine will also help stabilize other functional movements.

Greater Strength

A reverse grip doesn’t fatigue as quickly as a pronated grip. So you’ll be able to use a heavier load, leading to more muscle growth. 

Better Posture and Correct Muscular Imabalnces

Doing this exercise teaches you how to brace your abs properly and maintain the correct spine position. Proper spine curvature will carry over to other movements. And since this movement is a unilateral exercise, it’ll help fix any muscular imbalances

Reverse Grip Dumbbell Row Variations

Reverse grip dumbbell rows are an effective exercise for your back, but adding variations to your routine is vital to prevent a plateau. Some people find this exercise places too much stress on their lower back. Here are some alternatives that you can use to switch up your workout and place less strain on your lumbar spine. 

Chest Supported Reverse Grip Row

The chest-supported reverse grip row targets your lats, traps, rhomboids, biceps, and delts. This exercise is, however, better for beginners and those with lower back pain. It uses an adjustable bench that you lie on, completely removing the need for the lower back.  

Yates Row

Mr. Olympia Dorian Yates made the Yates row famous and used a barbell. In this exercise, you lean over about 45 degrees, which is more lower-back friendly, and you can train with heavier weights. 

Reverse Grip Cable Row

The reverse grip cable row offers a more even load distribution than free weights. As a result, some bodybuilders prefer this variation which also targets the same muscles. It’s also lower back friendly. 

Reverse Grip Inverted Row

Want to use something other than weights for your routine? The reverse grip inverted row mirrors the effect of the reverse grip dumbbell row with just your body weight (2); it’s performed on a Smith machine or squat rack

Back Anatomy

reverse grip dumbbell row benefits

Your back comprises three muscle groups: the superficial, intermediate, and deep. For this exercise, we’ll look at the superficial muscles attached to the shoulder bones and affect the movements of your upper limbs. These are the muscles that the reverse grip dumbbell row focuses on.

Trapezius

Also known as the traps, this flat, broad, and triangular muscle is located directly under the skin and originates from the skull.

Latissimus Dorsi

The latissimus dorsi, aka lats, covers a wide area of your lower back. It’s primarily responsible for your upper limb movement. 

Rhomboids

The rhomboids are divided into two — the major and the minor rhomboid. They originate from the spinous process and help attach your upper limbs to your ribcage (2).

FAQs

What do reverse grip dumbbell rows work?

Reverse grip dumbbell rows are a compound exercise that works multiple upper and lower body muscles. Some of them include your lats, traps, delts, and biceps.

Are reverse grip dumbbell rows good?

Reverse grip dumbbell rows offer multiple bodybuilding benefits. They’re also an excellent exercise for building your back and working on your forearms.

What is the difference between reverse and normal grip rows?

The reverse grip row happens with your palms up and is typically more comfortable for athletes. However, using it with your elbows closer to your body will allow you to lift heavier and target your lats, traps, and biceps more.

Wrap Up 

Reverse grip dumbbell rows are a very effective movement for your back muscles, arms, and lower body. The unique grip helps you lift more, enhancing your lats and biceps gains. However, it can strain your lower back, so variations like chest-supported or inverted rows can help alleviate pressure when needed.

Follow us on Instagram, Facebook, and Twitter for more exercise guides! 

References

  1. Urbanczyk, C. A., Prinold, J. A. I., Reilly, P., & Bull, A. M. J. (2020). Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques. Scandinavian journal of medicine & science in sports, 30(11), 2205–2214. https://doi.org/10.1111/sms.13780
  2. Farrell, C., & Kiel, J. (2022). Anatomy, Back, Rhomboid Muscles. In StatPearls. StatPearls Publishing.

Apple Cider Vinegar And Bodybuilding – A Guide For Muscle

apple cider vinegar

What is Apple Cider Vinegar?

Apple Cider Vinegar (ACV) is a type of vinegar made from the fermentation of apple cider. It has been used for centuries as a natural remedy for various ailments and as an ingredient in many recipes. ACV is known for its health benefits, such as helping to reduce cholesterol levels, improve digestion, and boost immunity. It also has antibacterial and antifungal properties that make it an effective cleaning agent. Additionally, ACV can be used to make salad dressings and marinades, or added to drinks for a tangy flavor.

Apple Cider Vinegar for Bodybuilding

Apple Cider Vinegar has been gaining a lot of attention from the bodybuilding community lately. It is believed to have many benefits for those looking to build muscle and lose fat. It can help with digestion, reduce inflammation, improve circulation, and even boost energy levels.

In addition, it can also be used as a pre-workout supplement to increase endurance and performance during workouts. With all these potential benefits, it’s no wonder that many bodybuilders are turning to Apple Cider Vinegar as a part of their fitness regimen.

What are the Nutritional Benefits of Apple Cider Vinegar for Bodybuilders?

It is believed that apple cider vinegar can help with many athletic endeavors including muscle building, weight loss and more. In addition to its possible performance-enhancing effects, apple cider vinegar is a source of acetic acid which has been shown to lower blood sugar levels in people with diabetes. It has also been linked to improved cholesterol levels, lowered risk of heart disease, better absorption, increased energy and weight loss.

How Does Apple Cider Vinegar Help with Muscle Building?

One of the ways that apple cider vinegar can help support muscle building is by reducing inflammation. When people exercise, there is a lot of production of free radicals and this causes a lot of cellular damage. Apple cider vinegar has been shown to contain powerful antioxidants that can reduce inflammation, which would potentially help muscles recover faster after intense workouts.

Reducing inflammation also improves the body’s ability to flush out toxins, which could also aid muscle performance by improving absorption rates of nutrients into cells.

Another way ACV can help build healthy muscles is by boosting energy levels and boosting mood. Apple cider vinegar is often used as a pick-me-up drink and it can help increase certain hormones, including serotonin and dopamine, that are linked to mood, resulting in better performance in bodybuilders.

Finally, ACV has been shown to promote weight loss to some extent.

However, you have to keep in mind that this ingredient alone is not a magic tool that will promote substantial results when it comes to weight loss and bodybuilding.

If you’re serious about your fitness goals, we recommend taking a high-quality fat burner supplement that will help you cut down fat and build strong and healthy muscles in the long run.

The Best Supplement For Bodybuilding

National Bodybuilding Co. Strongest Fat Burner is a great supplement for weight loss and optimizing muscle building. A clean, high-quality, and science driven fat burner allows for optimal benefits.

In our opinion, one of the best fat burners that you can currently find on the market is called Bodybuilders Fat Burner Strongest by National Bodybuilding Co. It is a stimulant-containing fat burner supplement using premium ingredients all in clinical doses.

One serving of Bodybuilders Fat Burner (1 capsule) provides you with:

  • 130mg of Green Coffee Bean
  • 130mg of Raspberry Ketone
  • 130mg of Garcinia Cambogia
  • 130mg of Caffeine Anhydrous
  • 130mg of Green Tea Extract

There are no harmful fillers inside Bodybuilders Fat Burner, which is a good thing.

Unfortunately, there is no apple cider vinegar in this product, however, there are 5 different nutrients inside which are way more potent for bodybuilding than apple cider vinegar alone.

Let’s take a look at what these nutrients do.

Green Coffee Bean

Green coffee bean has become an essential part of many bodybuilders’ diets due to its ability to help burn fat faster, reduce appetite, and increase energy levels. With its antioxidant properties, green coffee bean can also help protect against oxidative damage caused by exercise-induced stress. This makes it an ideal ingredient for anyone looking to get the most out of their workouts while still maintaining a healthy lifestyle.

Raspberry Ketone

Raspberry Ketone is a natural compound that has been gaining popularity as a nutrient for bodybuilding and fat loss. It is found in red raspberries and has been linked to increased fat metabolism, improved energy levels, and better muscle growth.

Raspberry Ketone is known to be an effective weight loss aid due to its ability to increase the production of adiponectin, a hormone that helps regulate metabolism. It can also help reduce the risk of obesity-related diseases such as diabetes and heart disease by increasing the body’s sensitivity to insulin.

Garcinia Cambogia

Garcinia Cambogia has become popular among bodybuilders and fitness enthusiasts for its potential to help with fat loss and muscle building. It is a natural ingredient derived from the rind of the Garcinia Cambogia fruit, which is native to Southeast Asia. It contains hydroxycitric acid (HCA), a compound that has been shown to have appetite-suppressing effects and may help reduce body fat.

Caffeine

Caffeine is among one of the most powerful stimulants in the world. It can help bodybuilders by increasing their focus and boosting energy levels.

Green Tea Extract

The final ingredient inside Bodybuilders Fat Burner is green tea extract. This extract contains natural antioxidants that can help boost metabolism, improve energy levels, and reduce inflammation. It also contains polyphenols that can aid in weight management by increasing fat oxidation during exercise.

Wrap Up

With all being said, we think Bodybuilders Fat Burner is far more beneficial in the long run than taking ACV alone if you have serious bodybuilding goals. A clean formula with premium ingredients is what makes it stand out from most bodybuilding supplements on the market.

Order Bodybuilders Fat Burner here.

Sergio Oliva Jr. Will Not Compete At 2023 Arnold South America, Plans To Qualify For Olympia

Olympia Return

Sergio Oliva Jr. will miss the Arnold Classic South America but will compete this year.

Sergio Oliva Jr. shared his plans for the rest of the year during a recent interview on OlympiaTV. He was scheduled to compete at the 2023 Arnold Classic South America but shared that he will miss the show. He continued to discuss his plan for the rest of the year in hopes of qualifying for the 2023 Olympia.

Oliva Jr., who is the son of bodybuilding legend Sergio Oliva, has battled many setbacks over the course of his career. In 2020, he dealt with a nerve issue in his arm that forced him to miss time. Oliva Jr. last competed during the 2021 Legion Sports Fest. It was a third-place finish for the bodybuilder, behind the likes of Shaun Clarida and Regan Grimes.

Oliva Jr. has continued to show improved physique updates so his return to the Arnold South America was not a surprise. At this point, that competition will not be in the cards but Oliva Jr. will return to the stage this year.

Sergio Oliva Jr. Plans To Qualify For Olympia

Sergio Oliva Jr. has not lost hope despite some setbacks on and off the stage. During his recent interview, he broke down some of the reasons he will not be competing at the Arnold.

“Unfortunately, I’m not going to be competing there. I never even really said I was going to be competing there it was just the show I wanted to shoot for. I really wanted to qualify early and get this Olympia qualification off my back. I haven’t been to the Olympia since Shawn Rhoden won in 2018. So I really just wanted to get that off my back and then I could continue growing until the Olympia and be a force.”

Oliva Jr. took a much-needed break from bodybuilding but is ready to return after making come improvements to his physique. He shared that bodybuilding is still extremely important to him and he wants to make that comeback.

The comeback will have to come at a show after the Arnold South America. If Oliva Jr. is able to qualify, he could complete his goal of returning to the Olympia stage.

“Bodybuilding is the most important thing in the world to me. I’ve said it several times.

I wanted to take a break and it worked. It’s kind of really – what’s the point? I think a lot of people sometimes take breaks because they need a break from bodybuilding and I slightly needed that but I never took my foot off the gas with anything, I pushed it harder. So I want people to know that I took a break for a reason.”

Sergio Oliva Jr. has plenty of fans awaiting his return to the stage. This could be the year that he makes his return in hopes of achieving his goal of becoming Mr. Olympia.

For more news and updates, follow Generation Iron on FacebookTwitter, and Instagram.

Fitness Brothers Try Hugh Jackman’s Intense Workout And Diet Plan

Hugh Jackman Workout

The Buff Dudes are back at it again attempting Hugh Jackman’s insane workout and diet plans.

Hugh Jackman has been building an incredible physique once again for his role as Wolverine in Deadpool 3. During his prep, he has taken on an intense diet and workout plan. It has drawn plenty of attention and some fitness experts are even attempting the plan. This time, it was the Buff Dudes.

Brothers Brandon and Hudson White have created a channel where they can take on different fitness challenges and take it to the next level. Recently, they have created some intense dumbbells with spikes around them. Also, the brothers made a video showing their progress after performing an insane amount of cardio over the course of one month.

This time, Hudson White decided to go through a full day of eating and working out like Hugh Jackman.

Wolverine

Hugh Jackman Workout & Diet Plan

Hugh Jackman, who became known for his role in X-Men, has appeared in many other hits as well. He has starred in movies, such as Deadpool and The Greatest Showman, that have completely solidified his status on the big screen.

During his role as Wolverine, Jackman has created a shredded physique using an 8,000-calorie diet and two-a-days in the gym.

“There’s only been a few times in my life that I’ve actually surpassed 5,000 calories, and it’s just been a chore,” Hudson White said.

The challenge of taking down 8,000 calories is one that can take a toll on a person’s body and their wallet. The cost of this diet plan can reach $180 per day. White shared that he usually ears around 2,500 calories per day so more than three times this amount was difficult.

From here, the workout began. White began the day with a lower body workout focusing on deadlifts, squats, lunges, split squats, and calf raises. In total, the workout took about two hours. After another meal, White was back in the gym for his second session.

 

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A post shared by Hudson White (@buffhudson)

The second workout of the day is about 45 minutes. White completed reps of pull-ups, bench press, double-clap pushups, single-arm banded flies, shoulder press, and curls.

Once the day was over, Hudson White gave credit to actors who dedicate themselves to their roles, such as Hugh Jackman. At the same time, he admitted the challenge was a bit too much.

“Sadly, doing it this way, when you’re having two workouts a day, when you’re trying to put 8,000 calories in your body, it’s a chore, it’s a full-time job really, and I don’t like it to be completely honest, I’m not a fan of this, and if I had to do this for a long period of time, I would lose the joy of lifting and eating. The way these actors are doing it, they’re yo-yoing for the role and what it requires of them, but for me, I could not do this.”

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Ronnie Coleman and Derek Lunsford Team Up For Back and Bicep Training

Ronnie Coleman and Derek Lunsford crush a back and biceps workout.

Eight-time Mr. Olympia Ronnie Coleman and 2022 Olympia runner-up Derek Lunsford team up for an intense back and biceps workout. The two bodybuilding veterans went in depth about the mechanics of the training and how to build an Olympia-quality physique.

Every generation has its standout athlete in a given sport. In the modern era of boxing, you had Floyd Mayweather who dominated fighters inside the ring and filled his bank account to bursting with every bout. He changed the face of boxing forever. Mike Tyson before Mayweather also shifted the boxing landscape and Muhammad Ali before either of them. The same kind of generational shifts are present in professional bodybuilding.

Winner of eight straight Mr. Olympia titles, Ronnie Coleman changed modern bodybuilding forever. During his reign at the top in the late 90s and early 2000s, no one could come close to matching his otherworldly physique. If no man is an island, Coleman proves that notion false. Genetically gifted and motivated to set himself apart, Coleman trained in a way no other man could achieve the impossible over and over again. Now Derek Lunsford himself hopes to carve out his legacy.

Having already won the 212 Olympia title, Derek Lunsford switched divisions hoping to chase a new challenge. His move to the Men’s Open division shook things up in 2022. Not only was Lunsford able to establish himself as a legit title contender, he very nearly was crowned the 2022 Mr. Olympia champion. If not for the brilliant performance of Hadi Choopan, Lunsford would have been considered the standard for all modern bodybuilders to chase.

Old School Meets New School

Now Ronnie Coleman and Derek Lunsford have joined forces for some epic back and biceps training to build an Olympia-worthy physique.

 

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There’s nothing quite like a Ronnie Coleman training session. Despite his injuries, Coleman always brings one hundred percent effort to every session. Like Coleman, Derek Lunsford pushes himself in ways no normal man would. Both men are always looking to outdo themselves in their training and this session is no different.

Full Coleman-Lunsford Back and Biceps Workout

 

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Both men have this training there all as expected from two Olympia champions. To see the full training click here.

What do you think of this back and biceps session with Ronnie Coleman and Derek Lunsford?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.


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.

Complete List Of Masters Olympia Winners Through The Years

Masters Olympia
Photo via @robbyrobinson, @vincetaylor50, and @mrolympia08 Instagram

Get all the winners of Masters Olympia and see which legends walked the stage in their older years.

With the Masters Olympia returning this year (and only a few months away!) we decided to take a look back at this prestigious competition and the winners throughout history. Who will be the newest name to be added to the list? We’ll find out soon in August 2023.

We all know and love Mr. Olympia. Watching our favorite bodybuilders stalk the stage is something to admire and an event we look forward to all year. But what happens when our favorite athletes choose to walk away from the Mr. Olympia competition? Enter the Masters Olympia contest.

As our favorite bodybuilders age, they enter into the Masters Olympia competition. That love of training and competing never leaves and with an event like this, top bodybuilders can still compete even as they age. It is an event that works to satisfy the competitor for they can still compete and satisfy the fan as they watch their favorite competitor compete.

As we all age, it can get harder and harder to build and keep on muscle. That massive physique fans saw becomes harder and harder to keep on. Whether you do it naturally or with the help of non-natural substances, our bodies will eventually start to show their true age. However, that isn’t a bad thing. Just because these competitors can’t compete against the likes of current Olympia champions, doesn’t mean they still can’t compete.

Let’s take a look at all of the winners of Masters Olympia. You will notice plenty of gaps as this event has struggled at times to gain ground, but the years it was held saw great competition, and ultimately, a winner was crowned. Moving forward, fans and competitors alike would love to see this event continue on a more regular basis and give these older competitors something to look forward to, train for, and ultimately compete for.

For some of these years as well, you will see an overall winner, being those listed below, plus some separate winners for the over-50 and over-60 categories.

Masters Olympia
Photo via @mrolympia08, mr.olympia_claudegroulx, and robbyrobinsonofficial Instagram

Masters Olympia Winners

  • 1994: Robby Robinson
  • 1995: Sonny Schmidt
  • 1996: Vince Taylor
  • 1997: Vince Taylor
  • 1999: Vince Taylor
  • 2000: Vince Taylor
  • 2001: Vince Taylor
  • 2002: Don Youngblood
  • 2003: Claude Groulx
  • 2012: Dexter Jackson

1994: Robby Robinson

Over-50: Chris Dickerson

Over-60: Ed Corney

Robby Robinson became a pro in 1975 and dominated the bodybuilding circuit, winning events like Mr. America, Mr. World, and Mr. Universe. Moving throughout his professional career, he would go on to win many IFBB competitions and took home the top prize at the first ever Masters Olympia contest. He also won a few over-50 categories throughout the years as well.

1995: Sonny Schmidt

Over-60: Ed Corney

Sonny Schmidt competed in many events and placed well during his decade long career. His biggest win came at Masters Olympia and he became the first Samoan to do this. His post bodybuilding life was plagued by unfortunate personal and criminal circumstances, however, he will remain on this list as a force in the early stages of this contest.

 

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1996: Vince Taylor

Over-60: Jim Morris

Vince Taylor earned his pro card in 1988 and had an incredible pro career. He set a record with 22 wins and held it, until bodybuilding legend Ronnie Coleman came along with 26. He has the most Masters Olympia wins, but still wasn’t satisfied. He returned to the pro circuit and competed against the younger pros, even taking 11th at Mr. Olympia in 2006. A life-long competitor, Taylor is certainly someone to admire for his work ethic and dedication to the sport.

1997: Vince Taylor

The second of Taylor’s amazing Masters Olympia Run.

Over-50: Robby Robinson

Over-60: Honore Cironte

 

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1999: Vince Taylor

Taylor’s third victory for the Masters Olympia event.

2000: Vince Taylor

And Taylor kept rolling with his fourth victory here.

Over-50: Robby Robinson

Over-60: Kasumi Ishimura

 

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2001: Vince Taylor

And finally, Taylor’s last Masters Olympia win came here in 2001.

Over-50: Robby Robinson

Over-60: Honore Cironte

2002: Don Youngblood

Don Youngblood was inspired by Vince Taylor and began training seriously later in life. He received his pro card after winning the NPC Masters Nationals, thus qualifying him to compete at Masters Olympia. After taking second to Taylor in 2001, he was determined to dethrone the Masters Olympia king. And in 2002 he did just that, taking home the top prize and finally defeating his inspiration for getting into bodybuilding in the first place.

2003: Claude Groulx

Claude Groulx earned his pro card in 1994 and throughout his career, competed in 5 Mr. Olympias and 45 overall pro competitions. Winning Masters Olympia was his most significant victory, however, and he did so at age 40. But his love of fitness never left and he continued to teach courses and train people privately, passing on his knowledge to them.

2012: Dexter Jackson

Dexter Jackson might sound familiar to many, and he should. As a big name in bodybuilding, he is best known for his 2008 Olympia win. Over his career, despite his many great feats, like a record 20 Mr. Olympia appearances, he is the only bodybuilder to win Mr. Olympia and Masters Olympia. His legacy lives on in magazine covers and films, as well as his own bodybuilding competition called The Dexter Classic.

Wrap Up

Masters Olympia has seen its fair share of action over the years. While this event isn’t held every year, the hope is that once an event takes place, the momentum will carry over. With so many great bodybuilders competing at Mr. Olympia now, and with the sport growing even more popular every day, fans want to see these competitors continue to walk the stage even as they age. One can hope that in the next decade, ten new names are added to this list, but for now, we can take advantage of this legendary list in front of us.


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 Robby Robinson Instagram, Vince Taylor Instagram, Claude Groulx Instagram, and Dexter Jackson Instagram

Matt Morsia’s Mock Experiment to End the Sumo Vs. Conventional Deadlift Debate

matt morsia deadlift
Image via Instagram @mattdoesfitness

Matt Morsia tests the public to settle the sumo vs. conventional deadlift convo. 

If you’re a fitness enthusiast, deadlifts are likely in your routine. But have you ever wondered if the sumo or conventional style is best for building muscle? Fitness influencer Matt Morsia helps answer which deadlift is most effective! Both types of this classic exercise share similarities with scientific experiments — it’s all about trial and error to find out which works better for you. But does science back Morsia’s findings? 

In the past, Matt Morsia shared a bodybuilding journey that has led him through building a shredded physique and getting an Achilles injury that kept him away for over three months. Many have benefited from his fitness tips. 

Morsia often talks about transparency and not letting other people’s supposed “gains” fool you into thinking you aren’t succeeding. For example, Morsia talks about how lighting and camera angle can make it look like your body added muscle after a 10-minute workout — you often see this Hollywood effect with celebrities in movies where they appear much bigger and leaner than they are. 

Now, Matt Morsia is sharing conventional and unconventional tips with his audience. Sumo and conventional deadlifts are both pulling motions, but on a closer look, they emphasize different body parts. As a result, many bodybuilders want to know which to include in their training programs to get the best results. 

Matt Morsia attempted to settle the deadlift debate in a public challenge once and for all. Here are his results, what science says, and our thoughts on choosing between sumo and conventional deadlifts.

Check out the YouTube video below Matt Moria posted to his channel comparing the deadlift variations:

Matt Morsia Sumo vs. Conventional Deadlift 

After years of being hounded about it, Matt Morsia has decided to put an end to the debate and stated:

“I’ve been getting a lot of stick for a while now. People saying sumo is cheating, sumo doesn’t count.”

In the YouTube video, he heads to a gym to invite the public to do sumo and conventional deadlift quickly. The aim is to show which is harder to do to put this age-old debate to rest.

Matt’s results show (quite favorably for him, we must add) that more people found the sumo deadlift harder to do, concluding it as the superior deadlift. But Matt’s experiment did not consider biomechanics, training history, or individual capacity. So which is truly best for gains? We turned to science to see if we could get answers to see if it matched Matt Morsia’s experiment. 

Does Science Back Matt Morsia’s Deadlift Experiment? 

This study on both methods of deadlifts shows that while they employ the same muscles overall, they are a bit different (1). While the conventional deadlift is better at working your calf muscles, the sumo deadlift is more effective on your quadriceps and shin. Sumo deadlifts also use a shorter range of motion and require more hip mobility than conventional deadlifts. 

Let’s investigate the overall pros and cons of each deadlift.

Conventional Deadlift 

 

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Conventional deadlifts are a compound exercise that involves picking up the weight by bending your hips, then extending them and pulling the weight up. For a traditional deadlift, your torso is angled at around 30-45 degrees above parallel, making the lift occur by bending your knees and hinging your hips. Your core must also be contracted to stabilize your spine during movement. 

Conventional deadlifts work on all the major muscles of your body, leading to better body strength (1). But they mainly engage the muscles in your posterior chainback, glutes, and hamstrings. Strengthening your lower back with conventional deadlifts helps prevent lower back pain, which is common in lifters. 

You can perform a deadlift with a variety of equipment, including dumbbells and kettlebells, but the most common for lifters is the barbell — which will allow you to use the most weight and build the most muscle. 

Pros Cons
Better for athletes with hip or knee injuries as more of the load is on your back. Not recommended for builders with lower back or lumbar spine injuries.
Works your rhomboids, levator scapulae, and erector spinae (back muscles), etc. Doesn’t target the leg muscles as well as sumos.
The form is easy to achieve for beginners. Requires greater work to complete the lift.
Offers a greater advantage to builders with longer arms. Not advantageous to bodybuilders with shorter arms.

Sumo Deadlift 

 

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Sumo is a conventional deadlift with a wider stance and is also performed with a barbell. Your legs are further apart, with your toes pointed outwards. When picking up the weight, you keep your chest and torso upright. 

Like conventional deadlifts, sumo deadlifts target your legs and back. However, the wider stance targets your glutes and inner thigh muscles more. The mechanics of this movement is more comfortable if you have shorter arms. It also allows for a heavier weight and puts less strain on your lower back. 

Pros Cons
Less stressful for lower back and those with lower back injuries. Not suitable for people with hip injuries as it may overstress your hip abductors.
Better development for the legs because of the stance. A bit more technical and so not suitable for beginners. 
Less work needed to complete the lift as you can lock the barbell out at the top of the movement.  More time is spent in the acceleration phase of the lift.
Offers greater advantage to bodybuilders with shorter arms. Not advantageous for bodybuilders with longer arms.

Our Verdict 

When we look at science, despite people’s divided opinion, sumo and conventional deadlifts are similar in both difficulty and motion. They’re great exercises for building strength and hypertrophy in your poster chain. Ultimately, choosing which is best for you depends on your goals. 

Conventional deadlifts could be the answer for lifters interested in taking pressure off their quads and working on their calf muscles. But if you have lower back issues and want to build killer quads, then sumo deadlifts are more effective. 

Follow us on Instagram, Facebook, and Twitter for more training tips! 

References

  1. Vecchio LD, Daewoud H, Green S. The health and performance benefits of the squat, deadlift, and bench press. MOJ Yoga Physical Ther. 2018;3(2):40‒47. DOI: 10.15406/mojypt.2018.03.00042
  2. Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. III. An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise 34(4):p 682-688, April 2002.

Hafthor Bjornsson Crushes 925.5 Lb (420 Kg) Squat

Hafthor Bjornsson is showing some incredible strength in the squat.

Icelandic powerhouse Hafthor Bjornsson has gained tremendous strength as he squats 925.5 lbs (420 kg) and makes it look easy. The 2018 World’s Strongest Man has reentered the world of strength sports and hopes to dominate in his upcoming powerlifting meet.

Among the three lifts that athletes compete in at powerlifting meets, there’s no doubt that the squat is one of the more important events. If you consider that the squat is known as the “King of Exercises” then it comes as no surprise. Those who can squat the most weight are usually pound for pound the strongest. Each lift utilized different body mechanics of course which means athletes may specialize in some and be less proficient in others. Hoping to prove his worth in the powerlifting circuit, Hafthor Bjornsson is eager to show that he not only has the biggest deadlift but can match that strength in the squat.

Week after week Hafthor Bjornsson has aimed to improve his squat numbers. Not content to simply take part, ‘The Mountain’ has been diligent about his training and isn’t letting up for a minute. He has what it takes to turn heads in the powerlifting world as he sets a lofty goal for himself. He hopes to crush the 970 lb (440 kg) squat and his latest training shows that he’s on his way to doing just that.

Next Level Squat Strength

In a recent trip to the gym, Hafthor Bjornsson showed just how close he is to hit his goal. After weeks of intense training and preparation, Bjornsson is making every squat look easy despite the increase in weight. His latest feat saw him crushing a 925.5lb (420kg) squat and he made it look easy.

420kg squat has never felt easier. Strength is coming back faster than I anticipated 😳🚂🚀💪

With strength like this, it seems to be a foregone conclusion that Hafthor Bjornsson will hit his goal. Hoping to squat 970 lbs (440 kg) by April 15, Bjornsson is on track to conquer the weight. Who knows, he may even push past that limit and go beyond.

What do you think of the ever-increasing strength of Hafthor Bjornsson?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.


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.

Natural Bodybuilder Brandon Lirio: “I Don’t Give A F*ck Whether Or Not Mike O’Hearn Is Fake Natty” | U-Natty States Of America

Natural Olympia champion Brandon Lirio thinks people need to stop obsessing about whether Mike O’Hearn is natty or not.

Brandon Lirio is not just a competitive natural bodybuilder, he’s a Natural Olympia champion who has taken pride in his natural status and accomplishments throughout his life and career. So it may come as a shock to you that he honestly doesn’t care about whether Mike O’Hearn is natty or not. In fact, he thinks the whole debate is pointless. That’s why in this week’s episode of U-Natty States Of America, Brandon Lirio explains in detail why he doesn’t care if Mike O’Hearn is a fake natty… and why you should stop caring too.

There is no denying that Mike O’Hearn has an incredible presence in the fitness industry and even into the wider pop culture. He’s a former bodybuilding competitor, a businessman, a media personality, and an actor. Underneath all of those accomplishments rests his impressive physique – which he’s maintained for nearly 4 decades now.

As everyone already knows, he’s been consistent in claiming he is a natural athlete and has been his whole life. This brings out the nay sayers who want to prove him wrong. The advent of the internet and social media only amplified those voices.

But one of those voices is not natural bodybuilder and U-Natty States Of America host Brandon Lirio. In fact, Lirio doesn’t want to waste too much energy even thinking about it. Why? Because it doesn’t matter. And that’s coming from someone else who has dedicated his life to being a natural athlete.

Brandon Lirio understands why someone would think Mike O’Hearn is not natural. He even admits that he wouldn’t be surprised if one day he was proven to be a steroid user similar to Liver King’s recent outing. But more importantly than right or wrong – Lirio simply doesn’t understand why people have spent so long wondering at all.

The reason it doesn’t matter whether Mike O’Hearn is natty or not

Brandon Lirio breaks down his two key reasons for not caring whether or not Mike O’Hearn is natural. The first is an obvious one. O’Hearn doesn’t compete in natural competitions anymore. So whether he is lying or not – he certainly isn’t cheating in any sense of the word. He’s doing whatever he wants with his body.

In addition to this, Brandon Lirio doesn’t personally know Mike O’Hearn. So why should he care what a stranger does or doesn’t do – so long as it doesn’t hurt anyone else. Which brings Lirio to his next point.

Brandon Lirio’s second reason is a bit more nuanced. He doesn’t believe that O’Hearn, if fake natty, is similar at all to someone like Liver King. The main reason for that is because O’Hearn does not use his natural status to promote or sell anything. Does O’Hearn talk about being natural? Yes – in an effort to motivate others to be their best selves and not accept limitations. But he doesn’t promote his natural physique in order to sell a supplement or a product.

Comparing Mike O’Hearn and Liver King

Liver King was one of the most talked about viral bodybuilders in recent times to be harassed as a fake natty. In some ways this is similar to Mike O’Hearn. Both were men who had a massive social media following – and faced criticisms for their claims of being all natural.

There is one big difference though. And it’s a really important one that Brandon Lirio points out. Mike O’Hearn never claimed a specific supplement or product gave him his incredible physique. And he never promised that his products would make you look like him.

When Liver King was outed for using steroids – there was a big “I told you so” energy on social media. But there were also genuinely angry people. Why? Because Liver King often promised that his ancestral tenants (and the supplements he sold alongside them) can make you look like him.

Brandon Lirio compares this to Mike O’Hearn – who has his own small supplement line as well as a training program. Both of these things he promotes fairly and backs it up with science. He never claims you can “transform into Mike O’Hearn” by using his magic supplements or training guides.

Not only that, but Brandon Lirio also points out that O’Hearn’s Instagram does not promote supplements or training programs anywhere near as hard as Liver King did on a daily basis. O’Hearn often speaks about motivation, passion, and the mindset it takes to become great. He also focuses on the importance of being healthy for longevity. He doesn’t do this by promoting certain products – but instead by certain actions.

Wrap Up

So if Mike O’Hearn isn’t hurting anyone – then why do people constantly obsess over his natural status? Brandon Lirio muses that perhaps it is the human desire to be proven right. Or maybe it’s so that we can know how far a natural person can push a physique.

The counter-question to this is: why doesn’t Mike O’Hearn just prove it once and for all? Brandon Lirio understands why. O’Hearn knows that controversy can build attention. And he also seems to have fun and find it amusing to mess with nay sayers online. Regardless of O’Hearn’s natty or not status – there’s no denying his work ethic and achievements speak for themselves. So to get some bonus controversy and attention on top of it is just the cherry on top.

You can watch Brandon Lirio give his full explanation about the Mike O’Hearn natty or not obsession by watching the latest episode of U-Natty States of America above. Don’t forget to check back every Wednesday for new episodes of the podcast only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

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