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Can Phil Heath Win Olympia Again? Hany Rambod Believes “That’s Really Difficult To Do”

By
Derek Dufour
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Phil Heath Hany Rambod Olympia comeback

Hany Rambod believes that is very difficult, but not impossible, for Phil Heath to Win Mr. Olympia again.

Hany Rambod is a legendary bodybuilding coach – perhaps most notable for coaching Phil Heath throughout his seven Mr. Olympia victories. So perhaps there is no better person than Rambod to predict if Heath could possibly make a comeback and win the Olympia title again. During the latest episode of Dennis James’ The Menace Podcast, Hany Rambod admits that it would be very unlikely, but not impossible, for Phil Heath to win Olympia again.

Hany Rambod is a legendary coach for a reason. He has worked with elite bodybuilders such as Hadi Choopan, Jay Cutler, and new rising star Derek Lunsford. Most notably, he also coached 7x Mr. Olympia champion Phil Heath. So it goes without saying that Rambod has some valuable insight into whether or not Heath will make a comeback… and if he could actually succeed in reclaiming his title.

In the short term, it appears clear that Phil Heath will not be competing this year. He’s set to be commentator for the Mr. Olympia broadcast – dashing any rumors that he would surprise return to compete. Of course, Heath is still notably in extremely good shape. So 2023 and beyond shouldn’t be crossed out for a return just yet.

While nothing is set in stone, Hany Rambod did cast some light on whether or not Phil Heat could return to the stage in the future. During his guest spot on The Menace Podcast, Rambod stated about Heath, “Could he come back? Absolutely.”

The bigger question – is does he want to come back? And if he did – could he ever possibly win?

 

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A post shared by Phil Heath (@philheath)

Hany Rambod evaluates the reality of a Phil Heath comeback to Mr. Olympia

When the topic of Phil Heath came up during The Menace Podcast, Hany Rambod was extremely honest and open. It’s clear that Rambod has already given this much thought – but he also doesn’t sugar coat the reality of where Heath is in his career currently.

“Could he win? I think the hardest thing is that he would never, I don’t think he would end up looking at it like… can Phil beat this guy or this guy, it’s can he beat his best. Because when you do this and you come back like with Jay Cutler in 09, you have to come back and be your best ever to be able to win again after losing. There’s only one bodybuilder who has ever done it so far and that’s Jay in 09.”

Hany Rambod brings up two really good points here. The first is about the mindset of why Phil Heath would return. If he returns simply to win and beat other physiques – that is a recipe for disaster. What Heath needs to believe deep down in his core – is whether or not he can beat his best self. If he does not believe that, a comeback becomes a much harder road.

Rambod also brings up a second point – which is statistically, it is extremely unlikely for a former Mr. Olympia champion to come back and win after losing. This has only been accomplished once by Jay Cutler in 2009. While there have been other champions who came back to win (such as Arnold Schwarzenegger) – they never lost. They simply retired and then came back to win again. That seemingly small difference has a big impact.

That being said, the beauty of sports is that nothing is impossible. Hany Rambod knows this and follows up his statement with further clarification:

“I think Phil obviously is a phenomenal athlete, but do I think he can be as good as he ever was? That’s really difficult to do. I mean I never say anything is impossible, but I think it’s very very difficult. I’m just speaking being honest here because you know… look at how many years he went on that run.”

Time is another important factor that Hany Rambod alludes to here. Phil Heath’s seven Mr. Olympia wins was a long run. Period. That’s seven years of competing at the very best of the best quality. On top of this, it’s been five years since he last won. Phenomenal athlete or not – it is simply more challenging for Heath to bring his best in 2022 (or beyond) than it was when he was 10 years younger.

That being said, no matter how difficult it would be for Phil Heath to win another Olympia title – Hany Rambod would still support and coach him for a comeback. Why? Because if there was anyone who can redo what Jay Cutler accomplished in 2009, Phil Heath would be the one to do it.

 

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A post shared by Phil Heath (@philheath)

Does Phil Heath actually want to return to competing? It’s complicated.

Hany Rambod’s analysis is extremely insightful. But it falls short in one aspect – he can’t read Phil Heath’s mind. At this moment, there has been no definitive yes or no to retirement rumors for Heath. Nor has he stated anything definitively about coming back to the Mr. Olympia.

All we know is that he is 100% out of this year’s competition due to his commentator commitments at the Mr. Olympia. However, Phil Heath teased that his competitive life may not be over just yet. In a recent Instagram post, Heath showcased an incredible physique alongside a statement: “I ain’t done yet, I’m only getting started.”

That comment is just vague enough to keep us guessing. He is referring specifically to competing? Is he simply hyping up fans for fun? Or is he referring to he bigger picture of his business ventures? We don’t know. And that’s the way Phil Heath likes it. Only time will tell if we see him on the Olympia stage again.

Stay tuned to the Generation Iron Fitness Network for future updates on this story and general updates on all things bodybuilding, fitness, and strength sports.

5 Things You Should Never Do During Shoulder Workouts

By
Austin Letorney
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chest supported rear delt row

The Do’s And Dont’s of Shoulder Workouts

Broad shoulders have been a sign of manliness and strength for centuries. Whether they’re broad or bearing the weight of the world – it seems like strong shoulders are necessary for a good foundation. So it’s no mystery that builders and laymen alike are on the constant search of the perfect pair. With so many builders wanting to see results in a short amount of time, sometimes the details of certain exercises get left out. When details are left out mistakes are made, when mistakes are made in the weight room, hospital bills go up…get my drift.

But you don’t have to go that route. We’ve comprised the top 5 mistakes we commonly see during shoulder training as well as providing some solutions. Are you a perpetrator? Read on to find out.

shoulder mobility

Going too heavy

Your body gets out of position and you do things like arching your back to compensate. Besides recruiting other muscles that should not be a part of the exercise (thus taking away from your gains); being out of position can lead to major injuries including a herniated disc.

When you’re doing exercises like the the overhead press utilize the right dumbbells (a personal favorite) to make sure that you’re fully under the weight and that your abs and back muscles are firm to give you that neutral spine. A slight curve in your back is fine but when you feel yourself getting out of position you should think about going down in weight.

Another common exercise that people often apply too much weight is the Behind the neck Barbell press. At the bottom part of this exercise your shoulders are at their weakest point, trying to lift a massive mount of weight in such a vulnerable position can leave you susceptible to joint and muscle tears. If we’ve learned anything from crossfit (a bit of an oxymoron I know) it’s that heavy weights and bad position can make you into an internet star…but not in a good way.

Solution: If you’re sitting down, make sure your back is flat against the bench. If you’re standing up, be sure to monitor your back position and keep it as straight as possible. If this still isn’t helping – you might want to think about going down in weight.

Never Sacrifice Range of Motion

Do you think bodybuilders like Kai Greene and Fred Biggie Smalls got to be 220+ lbs of raw muscle while still pulling of dance routines that would make the average break dancer think twice by sacrificing their range of motion? We didn’t think so. Any serious bodybuilder knows that being flexible is just as important as being swole. Range of motion also adds definition to the small muscles that do slight movements which can set you apart during a competition.

Many trainers terminate single-joint movements like lateral raises and front raises when they hit roughly shoulder height. The problem with this is that the middle and anterior delts haven’t reached the ends of their range of motion, limiting the muscles and parts of the muscle being effected.

Solution: Try taking these movements even higher, as the muscles are still contracting. Some experts suggest you can go as far as 45 degrees past the horizontal plane. You can still do limited range exercises for bigger muscle groups but try incorporating smaller weight, larger range of motion exercises into your shoulder workout.

shoulder mobility

Lack of Exercise Variety

Most of your current shoulder exercises are about as stimulating to your muscles as that statement to your nervous system. We know that shoulders are probably the only muscle group you’re using just free weights or a barbell for but that doesn’t mean you have to be stuck in rut.  We’ve provided some minor adjustments that can create a big change as well as some new exercises below.

Solution: The devil is in the details. Revamp your routine by trying things like changing hand position or grip. On dumbbell exercises, like side laterals, try using cables, or a machine, or going unilateral.

Alternate exercises: underhand presses (press a barbell over-head with a shoulder-width underhand grip); Arnold presses (press dumbbells from underhand at the bottom to overhand at the top); and rack military presses (press each rep from a dead stop off of power-rack supports set at chin level).

Saving The Rear Delts For Last

A common but understandable mistake, leaving the rear delts for last can cause asymmetry and rotator cuff problems down the road. We say it’s understandable because your delts are comprised of three parts, the front the middle and the rear. For most people it would make sense to train them in that order, and to be honest it’s not necessarily the order but not changing up the order that causes havoc.

When you save the rear delts for last you’re usually at the lowest energy point which means they don’t get the attention they deserve. After a while this can cause your shoulders to pull forward giving you a slouched, lazy appearance.

Solution: Try training doing single-joint moves for your rear delts right after your press, when your energy level is at it’s highest. In truth, the key here is rotation. Leaving any area for last all the time will probably result in decreased size and strength and possible and as a result of that possible injury.

Neglecting Your Rotator Cuffs

This one seems like common sense yet many builders are still doing it. We know training things that you can’t see isn’t the sexiest thing for bodybuilders, but what if we told you that these 4 strap muscles work in conjunction with your delts to help stabilize the shoulder and prevent injury? Not training your cuffs can cause muscles to become imbalanced and lead to potential injury.

Solution: Try doing the internal and external exercises provided below to help strengthen your rotator cuffs.

  1. Hold a dumbbell in your right hand and lie on the floor on your left side.

  2. Bend your right elbow to a 90-degree angle and tuck it firmly against your side so that your palm is facing downward.

  3. Pull your abdominals in.

  4. Bend your left elbow and rest the side of your head in your left hand.

  5. Keeping your right elbow glued to your side, raise your right hand as far as you comfortably can.

  6. Slowly lower the weight back toward the floor. (This exercise is external rotation.)

  7. After you complete all the repetitions, switch the weight to your left hand and lie on your back.

    You can also do this exercise lying on one side on the bench, with your forearm hanging off the bench.

  8. Bend your elbow so your forearm is perpendicular to the floor and your palm is facing in.

  9. Lower your hand down and out to the side as far as you can, and then lift the weight back up. (This exercise is internal rotation.)

What do yo think of these common mistakes, have you seen anyone committing these in the gym? Have you committed these yourself? And most importantly, has this article has helped? Share your opinion below.

Will The Earthquake Bench Press Annihilate Your Chest

By
GI Team
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bench press

The search for new and improved bench press chest exercises.

In the ever changing bodybuilding world there is always room for new and fresh bench press exercises, all of them created to provide variety for the avid lifter. Everyone who’s looking to improve their bodies are always scouring the internet in hopes of finding chest workout methods of building muscle that they haven’t come across before.

Whether it’s a method that is well known or one that few have heard of, a bodybuilder, especially one who reaches a plateau, will take the time to experiment with an exercise they haven’t tried before.

Plateauing is truly a big concern for anyone looking to either shred fat or build muscle. Hitting a brick wall on your road of gains is simply not an option and can be a truly daunting mountain to climb. But the internet provides the kind of access a bodybuilder could ever want or need. If there’s an exercise out there that has yet to be discovered in the gym, the online web can surely provide.

With plenty of bodybuilders on social media showing off their progress pics, it’s no surprise that they’d share some of the exercises that provided them with their improved form. The idea is to educate the fans and bodybuilding hopefuls while showing the competition just what lengths they’ll go to in order to secure victory.

Brandon Curry is a well respected IFBB pro with a number of title wins under his belt including the Mr. Olympia 2019 title. He trains hard, he’s dedicated and he’s hungry for success. With hopes of making the improvements he needs to compete against the other monsters in the upper echelons of the open weight class, Curry is utilizing all the knowledge he possesses in order to make some drastic changes to his physique.

One method he’s using is the earthquake bench press, an exercise that looks a bit unconventional, but has been used by many strength athletes including Mark Bell. Check out Curry performing this interesting lift during his chest routine.

Do you think the earthquake press is truly helpful? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

Liver King Fires Back At Joe Rogan’s Steroid Claims With Blood Test (Sort Of)

By
Derek Dufour
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Liver King Joe Rogan blood test steroids
Images via instagram @joerogan and @liverking

The Liver King takes a “blood test” to prove he is natural to Joe Rogan.

The Liver King has finally decided to clear the air about Joe Rogan’s steroid comments by taking a blood test to clear his name… in a satirical online sketch video. Podcast titan Joe Rogan and bodybuilding influencer Liver King have been beefing for most of 2022. The reason? Joe Rogan believes that there is no way that Liver King can be all natural. For his part, Liver King has held strong denying all steroid use allegations – usually with funny videos.

The Liver King natty or not question has long been in debate for the past few years as he gained prominence on social media. But things really turned to a head when Joe Rogan mentioned Liver King on his podcast. Rogan is a vastly influential podcaster who is often criticized for his off-handed comments that have either offended individuals, minority groups, or been accused of spreading misinformation.

So when the Liver King was mentioned on Joe Rogan’s podcast – it took the natty or not argument to a whole new level of public discourse. Rogan, for his part, believes that there is no way his physique can be achieved all-natural. Liver King has refused to admit he is anything but all-natural. He believes in the “ancestral approach to living” based on nine tenets that he applies to his daily life. Essentially, he believes in living off the land to achieve true physical and psychological mastery. His approach and personality has garnered him 1.6 million Instagram followers.

While Joe Rogan does not know Liver King personally, he is well versed in MMA, bodybuilding, and fitness. So he is pretty confident when he clearly claimed that Liver King “got an ass filled with steroids.”

Liver King had already responded by simply stating the was a freak of nature. A unique individual capable of more naturally than many can do even on steroids. But it seems that his original comment was not enough. Which is why he filmed a video after he took a blood test to prove his natural status.

Of course, this being the Liver King, the blood test was fake and the video was simply a joke to gain more attention off of the entire controversy. In either case, it’s an entertaining video that might give you a chuckle. You can watch it below:

 

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A post shared by Liver King (@liverking)

“The Liver King thing drives me nuts because that guy is on steroids,” said Rogan.

Sub Primals have been asking for Liver King’s blood work,” King said. “So I took massive action and got it done.

It turns out Liver King doesn’t meet ordinary standards… thank god.

Most people don’t want to admit this is possible… because that would confirm they’re making excuses and settling for less. Remember, we share the same bloodline… the same Ancestral lineage.

Express your most dominant form, follow all 9 Ancestral Tenets, and then you can crown yourself as a goddam King!”

The video starts off serious enough, with a clip of Joe Rogan’s original comment followed by Liver King talking directly to camera. He states that he wanted to finally clear the air and use science to prove his natural status. So he got bloodwork done. It’s at this moment that the serious nature of the video ends.

In the next shot, we see that Liver King’s doctor is… himself in a white doctor jacket. Holding a clipboard, he warns that the blood test results showed something “unusual.” He then drops the clip board to reveal the results.

The blood test results are stamped in giant letters reading “PRIMAL.” He then screams the world back and forth with his doppelgänger doctor. The end. It seems like many things on social media – we will never get actual proof of Liver King’s natural status. Instead, it will continue to be milked for social media points, views, and comments.

But being that Joe Rogan commands a lot of attention around the bodybuilding community. We figure that it’s worth a watch in the event that Rogan himself responds back. Perhaps these jokes will one day escalate into something that actually yields results.

Stay tuned to the Generation Iron Fitness Network for more updates on this story and general updates on all things bodybuilding, strength sports, and fitness.

Natural Olympia Champ Paul Krueger Lists the 5 Pillars of Bodybuilding

By
Terry Ramos
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Paul Krueger Natural Olympia champ
Image via Instagram @paulkrueger

Natural Olympia champ Paul Krueger names the 5 pillars of bodybuilding to conquer any fitness goal. 

To be an elite professional bodybuilder, nonetheless a champion, there are certain principles every bodybuilder must adhere to. These strategies you must follow are even more critical as a natural bodybuilder since physique enhancement from drugs is banned. The 2021 Natural Olympia Professional Natural Bodybuilding (PNBA) Men’s Bodybuilding champ, Paul Krueger, names the 5 pillars of bodybuilding if you want to be successful in the sport. Krueger stated:

“Focus on the five pillars of bodybuilding day in and day out and you can achieve whatever goal you set for yourself. 

What are the 5 pillars?

In no specific order because they are all equally important:

1) training 

2) nutrition 

3) supplementation 

4) recovery

5) mindset

Think of these things in a circular pattern rather than a list. Each one is connected to (and overlap’s) the others and influences the outcome.”

You can see Paul Krueger’s full post on Instagram below. 

 

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A post shared by Paul Krueger (@paulkrueger)

Krueger won Natural Olympia weeks after earning his pro card, joining the lists of other Natural Olympia champions, such as Kiyoshi Moody and Meshack Ochieng. And he plans to retain his Natural Olympia title this year. 

5 Pillars of Bodybuilding

According to Paul Krueger, the five pillars of bodybuilding are training, nutrition, supplementation, recovery, and mindset. 

Training 

Training as a natural bodybuilder is similar to bodybuilders using steroids, except there’s a vital difference. The volume and recovery time is less. Natural athletes can’t train with as much volume and must allow more time for recovery. 

Depending on the athlete determines how much volume and recovery time each athlete has. For example, Philip Ricardo Jr. trains hard 6-7 days a week. Although, he structures his split routine in a way to allow recovery. But other natural athletes may only train 3-4 days a week to allow more time for recovery. 

Nutrition 

Although every natural bodybuilder’s nutrition varies, one thing’s certain: they follow a strict diet to hit their nutrition targets. And are even more stringent during contest prep. However, some natural athletes are vegans, and others do keto or fasting. Moreover, some athletes are pretty flexible during the off-season and enjoy more of what they want to eat. 

Supplementation 

The supplements part of natural athlete’s nutrition varies. But natural bodybuilders in the International Natural Bodybuilding Association (INBA)/PNBA league must vet their supplements for any ingredient that may be banned by the World Anti-Doping Agency (WADA) prohibited drug guidelines. Natural bodybuilders’ popular supplements are creatine, whey protein, fat burners, BCAAs, vitamin D, fish oil, and ashwagandha. 

Recovery

Recovery is paramount for natural bodybuilders since they can’t exploit anabolic steroids, which can speed up recovery time between workouts. Therefore, natural athletes take more time off from movements, do less volume, and structure their plan to allow their muscles to recover before targeting them again entirely. 

Mindset 

It takes tremendous discipline and hard work to build the physique of bodybuilders. These athletes train hard and follow a rigid diet every day. Skipping the gym because you’re tired or caving in to indulge in a cheat meal is not an option for professional bodybuilders. Of course, your mental fortitude must be incredible to live this lifestyle. 

Follow us on Instagram, Facebook, and Twitter for bodybuilding tips from Natural Olympia champs!

Pro Bodybuilder Patrick Moore Breaks Silence On Ruptured Achilles Tendon Injury & The Future

By
Derek Dufour
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Patrick Moore bodybuilder achilles tendon injury

Patrick Moore finally opens up about his achilles tendon injury and how it nearly ended his bodybuilding career.

Amidst swirling rumors, pro bodybuilder Patrick Moore has officially provided an update and confirmed he has suffered a ruptured achilles tendon. While Moore admits that the injury threatened to completely end his career, he happily shares that he is “almost back to 100%” and is looking optimistically towards his competition future.

It was initially posted in April that Patrick Moore suffered an achilles tendon injury. This kind of rupture is a serious injury in bodybuilding. With Moore remaining silent on the matter and slowing down his social media updates – many believed that news of early retirement was on the horizon.

Patrick Moore’s last major placing was at the 2021 Mr. Olympia where he received 14th place. His very last competition was the 2021 Legion Sports Fest Pro – where he finished in 10th. Despite these hurdles, many hyped Moore due to his incredible aesthetics valued over mass monster size. If he could tighten the screws – he would be a true threat to be reckoned with.

After the Legion Sports Fest Pro, Patrick Moore officially announced that he would take 2022 as an off year to focus on recovery and improving his physique. He wanted to return in the 2023 season new and improved and ready to live up to the long chanted hype.

However, news of his achilles tendon injury in April, followed by his relative silence online, sparked worry and rumor that he would not return in 2023. Perhaps, in fact, he would not return at all and announce his retirement.

Now it seems Patrick Moore is ready to squash the retirement rumors once and for all – and finally speak openly about his achilles tendon injury. Moore directly commented on the situation in an Instagram post published on August 17, 2022. You can see it below:

 

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A post shared by Patrick Moore (@patricktmoore)

A full break down of Patrick Moore’s injury

Patrick Moore starts his official statement directly addressing the injury and the overall timeline of events. It appears that much of the rumors were true – but it’s still good to have an official confirmation from the athlete himself.

“4/28/22 I Completely ruptured my Achilles. I’ll never forget the exact feeling I had when I was told it was ruptured. I can remember struggling to hold back tears as it was the first time I’ve ever suffered an injury….a severe one at that.”

Patrick Moore directly comments and confirms that he had ruptured his achilles tendon in April. He then received surgery for the injury on May 10th, 2022. It seems that upon getting first diagnosed with the injury – he immediately went into crisis. Moore truly believed the news would end his bodybuilding career.

“My first thought “My career is over and I hadn’t even reached my peak!”

It took a few days to even get past the initial shock of what had happened. I was so used to being the guy who could do any and everything I wanted, and now I couldn’t even walk. Mentally was one of the hardest few weeks I’ve ever had….the feeling of never being able to do what I loved again.”

Patrick Moore also acknowledged his silence after the initial injury. His explanation was an extreme focus on getting better – using his actions and not words – to fully understand what his future will actually hold. Now with things more clear, Moore was ready to explain the injury and his future plans.

“I didn’t talk or post about it because I didn’t need or want the attention or anything to distract me from getting back healthy. On 5/10/22 I had surgery by Dr. Michael Greaser. Now 14 weeks post op, it is such an amazing feeling to be almost back to 100%. The fact is unexpected storms will always come, but eventually they’ll pass and you just have to make sure that you’re ready! You owe it to yourself to get back on track if you get knocked off!”

While some fans may be frustrated for the lack of transparency, it’s now clear that Patrick Moore was going through both a physical and psychological internal struggle. Rather than speak out immediately and regret his words, Moore waited for a more logical and clearer response.

Patrick Moore was truly worried about the future of his career. Now 14 weeks after the injury, he feels much more optimistic and believes that he can continue to compete. Whether or not that actually comes to pass remains to be seen. While all of us here at Generation Iron wish Moore the healthiest and speediest or recoveries, an achilles tendon injury of this magnitude can have long lasting impacts.

Hopefully, Patrick Moores update and optimism about recovery is a good sign. However, until we see him again on stage – we won’t know what kind of physique Patrick Moore will bring back to the stage. We’re wishing for the best after a very tough year.

Stay tuned to the Generation Iron Fitness Network for future updates on Patrick Moore’s injury and general updates on all things bodybuilding, strength sports, and fitness!

Larry Wheels Gives Up Steroids, Goes On Testosterone Replacement Therapy

By
Derek Dufour
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Larry Wheels Stops Steroids

Larry Wheels announces that he has stopped using steroids after his recent back injury.

Larry Wheels has released a new YouTube video announcing that he has decided to stop using steroids. The announcement comes after news of Wheels suffering a back injury. Wheels is known by many to be one of the strongest men in the world with epic lifting videos never fail to motivate. He has also been very open about his steroid use in the past. Which is why he decided to be transparent about his decision to give up on steroids.

Earlier this summer, Larry Wheels set a goal to be the lightest person to deadlift 1,000 pounds. In his training towards that goal, he recent suffered a back injury. He admits that this injury was due to rushing the training process towards his goal. The injury has also led to Wheels withdrawing from the 2022 Middle East Strongest Man competition. The injury was an eye opener for Wheels about his personal health. The fallout from the injury and path to recovery became the biggest factor in Wheels deciding to quit steroid use.

You can watch Larry Wheel’s video where he makes the announcement below:

In the announcement video, Larry Wheels reflects on having used steroids for over a decade. And how his consistent use of PEDs has made it impossible for him to know what kind of lifting he is capable of off-cycle.

“Much like you don’t know, I don’t know what I am capable of off-cycle. Now, going completely off isn’t an option for me. I cannot produce testosterone naturally. So, I am going to be on testosterone replacement therapy (TRT). I tried pull cycle therapy several times when I began cycling and I was unable to recover.”

Larry Wheels mentions a big caveat here. He cannot completely go off of steroid use – because his body is no longer capable of producing testosterone naturally. This is a well known side effect from prolonged steroid use. So when Larry Wheels says he is quitting steroids – he is still going to be implementing testosterone into his system via TRT.

Testosterone Replacement Therapy is a very different “cycle” compared to traditional steroid use as we know it in bodybuilding. TRT is a medical approach to simply bringing testosterone levels to normal – since the body cannot do this on its own anymore. So while Larry Wheels will be using testosterone drugs – it will only be to bring him to a “natural” state.

Larry Wheels continues to explain the process:

“TRT for me would be anywhere from as low as 70 milligrams per week, as high as 175… I think 175 is a good place for me to start. If I speak with my doctor and we get my bloods done and we see that it’s more than what’s necessary then I will decrease it, but I certainly won’t increase it.”

That last comment in the quote above is a key statement. Larry Wheels wants to keep his testosterone levels as minimal as possible while still staying in normal levels. He does not want to abuse TRT to bring his testosterone to more enhanced levels. After some initial bloodwork – Larry Wheels will lower his t-levels as far as he can while staying healthy.

 

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A post shared by Larry (@larrywheels)

So what does this mean for Larry Wheels’ 1,000 pound deadlift?

Now that Larry Wheels has realigned how he wants to handle his health – will he still be aiming for a 1,000 pound deadlift? The short answer is yes but not anytime soon. Wheels comments that the deadlift goal will always be a passion of his. But he also knows that there is no way he would be able to accomplish the feat without using steroids in his current transition.

It was seem, in fact, that Larry Wheels isn’t planning to stay steroid free forever. He hints at the notion of returning to steroid use after stabilizing his body, learning his off-cycle limits, and solidifying his overall health.

“I am not calling quits on it, but I am putting the brakes on attempting PRs like that at the moment”

Despite this hint, Larry Wheels seems to have no plans to switch back to steroid use anytime in the near future. After rushing over the past year and leading into injury, Wheels is ready to take it slow. He wants to focus on training, diet, and recovery off-cycle. Learn his new limits, learn where he can push the. And improve his overall health before taking any unnecessary risks.

The Strength Wars star promises that his new regimen will also be the subject to new videos and updates on social media. So that his fans can get an insider look into transitioning away from steroids and onto TRT. Wheels expects to take on new training regimens to best align with his new lifestyle. It will be interesting to follow along as he remains transparent with his life both on and off steroids.

Only time will tell if he maintains this longterm goal. But much like many of his impressive lifts over the years, there’s no challenge that Larry Wheels gives up on. This new challenge may be different from his past endeavors – but it will be exciting and motivating to watch him face a new kind of challenge.

Stay tuned to the Generation Iron Fitness Network for updates on this story and more news on all things bodybuilding, fitness, and strength sports.

 

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Gym Crush – Lauren Simpson

By
Vidur Saini
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Gym Crush - Lauren Simpson
Images via Instagram @laurensimpson

Lauren Simpson – The Magician

Lauren Simpson is an Australian fitness athlete who has grown in popularity because of her incredible physique. Simpson’s transformation from an underweight, anxious office worker to a chiseled Greek goddess is one of the best we’ve ever seen.

Lauren has over 1.8 million followers on Instagram and her photos are a treat to watch. Simpson is a transformation expert, and has, over the years, made a name for herself in the space.

 

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A post shared by Lauren Simpson (@laurensimpson)

Simpson participated in netball, touch football, athletics, and swimming in high school but she only discovered her passion for fitness after she turned 25. According to Lauren, “It is important to not expect rapid changes overnight. Good things take time. If you put in the work, you will see results.”

 

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A post shared by Lauren Simpson (@laurensimpson)

One of the secrets of her success is that she believes in breaking down her goals into smaller milestones. The adrenaline rush and happiness she gets from the quick and easy wins keep her going.

 

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A post shared by Lauren Simpson (@laurensimpson)

Born and raised in Sydney, Australia, Lauren was always very active as a child and enjoyed competitive sports. It’s no surprise that she ended up making fitness her career and competed in shows.

Beginning on the Wrong Foot

 

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After completing college at 20, she got her first job as an HR Coordinator in a financial advisory firm. Over the next four years, she started working out in the gym for a change of pace after being bored with her job.

 

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Although she fell in love with working out, she didn’t know how to make the most of her training. Since she had no knowledge of training or nutrition, she was only doing cardio and eating around 1000 calories a day.

Hitting a Roadblock

 

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Since Simpson didn’t have the right knowledge, she couldn’t reach her goal of sculpting her dream physique. Even with all the motivation and drive in the world, she was let down by her poor diet and lack of knowledge.

 

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She wasn’t eating enough to fuel her body and started suffering from anxiety after becoming underweight. Lauren took fitness to an unhealthy extreme – both mentally and physically.

 

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Her life started getting back on track at the end of 2014 when she took her first steps towards recovery and began researching different training programs to help her overcome her issues.

The Transformer

 

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Lauren regularly posts workouts on her Instagram page for her fans to follow. Once you watch her workouts, you’ll know the secret behind her behind. Her training is intense, annihilating but a sight to be seen.

 

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Lauren Simpson has some of the prettiest photos for a fitness influencer. Her hourglass physique and divine landscapes make a solid combination. You can’t get tired of scrolling through her feed.

Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.

4 Golden Rules You Need To Follow To Lift For Decades Injury-Free

By
Vidur Saini
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4 Golden Rules You Need To Follow To Lift

Follow These Four Rules To Train Injury-Free

The gym isn’t the safest of places to be in, especially if you want to lift for decades to come. If you’re a gym frequent, you need to be careful around the unforgiving iron. A little carelessness inside the iron paradise can cause a big injury.

An injury can be a major setback as it can rule you out for a long time. Not being able to train might sound like a life sentence to a pro or someone on a deadline. Follow these four rules if you want to train injury-free.

Learn The Right Form

To remain injury-free, you need to get the basics right. Some people make the mistake of joining a gym and head straight to the weight room without learning the right way to perform the exercises.

While it’s impossible to eliminate the chances of an injury while training, you can take the necessary steps to bring down the probability of suffering a setback. Once you learn the right form of performing the exercises, you can carry on the right approach to when you lift heavier weights.

If you start on the wrong foot, there are higher chances of getting hurt and it might take a long time for you to unlearn the wrong ways. Focus on learning the basics, and the weights will come later.

Drop Your Ego At The Entrance

The infamous gym fail videos are mostly the result of inflated egos. Letting your ego get the better of you in the weight room can cause more harm than good. If your goal is to build muscle, you should focus on the muscle contractions and mind-muscle connection more than the amount of weight on the bar.

For some people, the amount of weights they can lift is directly proportional to their self-esteem. While a few people lift heavier than they correctly can to feel good about themselves, the others do so to impress someone – mostly a girl.

Drop your ego at the front door while entering the iron paradise and don’t be reluctant to ask for a spot when you might need it. Performing an exercise with lesser weight is better than watching your gym fail video go viral on YouTube and Instagram while lying in a hospital bed.

Warm-Up Before Training

Numerous people make the mistake of heading straight for the dumbbells as soon as they step into the gym. Some of these people consider warm-ups to be a waste of their time. If you’re serious about training, warming-up should be a ritual before starting your workouts.

Stretching and warming-up before a workout help relax and pump blood into your muscles. Spending 15-20 minutes on warming-up before your working sets can dramatically reduce the chances of an injury.

Use Lifting Gear

There has been some widespread craze of “raw lifting” by gym bros around the world. Raw lifting includes not using any assistive gear while you lift heavy weights. The gym bros try to overdo lifting heavy by lifting heavy – raw.

Using assistive gear like a weightlifting belt, wrist and knee wraps can drastically reduce the chances of an injury. Apart from the reducing possibility of an injury, the gym gear can help you better target your muscles as they reduce the involvement of the secondary muscles.

Header image courtesy of Envato Elements

Have you ever been injured in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Benefits Of The Circus Dumbbell For Strongman Strength

By
Austin Letorney
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best natural bodybuilders

What started at the circus is by no means a laughable dumbbell lift.

When we look at a Strongman event, the uniqueness of each exercise is part of the spectacle. Watching strongmen and strongwomen lift logs overhead, pull trucks, deadlift ungodly amounts of weight, and perform the medley which not one of us dare touch can be exhilarating, even from the comfort from our couch as we munch on cheese puffs and encourage them to lift more. It’s impressive, and while we may not engage in that form of training and competition, it is fun to imagine what that would be like nonetheless.

You’re at the turn of 19th/20th century and someone offers to take you to the circus. A grand tent, beautiful spectacle of colors, animals, and performers. Probably a tight roper walker, maybe someone wrangling a tiger. Suddenly, the ring master brings out what looks like a massive dumbbell, bigger than anything you’ve seen before. He points to you and wants you to come down. So, you do. He instructs you to lift the weight.

Simple, right? So you try. It doesn’t budge. The crowd laughs, the ringmaster chuckles at your misfortune, but you simply cannot lift this weight. A Strongman appears, shirtless, wearing tight, colorful pants. The crowd now erupts in laughter. He walks over, grips this massive handle, and effortlessly, lifts this giant dumbbell overhead. The crowd cheers and you’ve just experienced one of the oldest Strongman events of all time: the circus dumbbell.

As a fun staple in Strongman events and a serious test of overhead pressing capabilities, the circus dumbbell has stood the test of time. Let’s take a closer look at the circus dumbbell. From what it is, to the benefits of it, and even how to perform it, this event can be a fun exercise if you have access to this giant dumbbell. A spectacle of an event can make for a fun and engaging workout.

What Is The Circus Dumbbell?

The circus dumbbell is essentially an oversized dumbbell with a very large grip and longer in length. While this is mainly used in the traditional sense of a Strongman event being the one-arm overhead press, the circus dumbbell has great uses for many other exercises like farmer’s carries, swings, rows, and anything where a dumbbell is your main piece of equipment by choice.

Due to its sheer size and awkward grip, this is a unique training tool that can make a workout quite difficult. The grip is unique in that it requires a certain level of grip strength, so strong wrists and forearms are required, and the length can be challenging especially when going overhead.

strong man

Benefits Of The Circus Dumbbell

Develop Upper Body Strength

The sheer mass of this dumbbell will improve upper body strength as you recruit many muscle groups to get this weight overhead. The movement, which requires certain muscles at different stages of the lift, will certainly help with that muscle growth you want to see as you get stronger and more efficient with it.  Not only are your larger muscle groups worked, but those smaller stabilizer and assistance muscles you so desperately seek to grow. For developing upper body strength, the circus dumbbell is a great option.

Challenge Your Core

The necessity of your core with this lift is imperative as it requires the utmost balance and support to really get that weight lifted overhead. Helping you stay grounded, your core will be engaged and braced as it will challenge your ability to stay as stable as possible. While this may not work your core to oblivion like other ab exercises, it certainly will challenge it.

Enhance Grip Strength

Grip strength is something often times overlooked for we never really think about why we exactly need it. But it helps with functional movements and everyday activities, as well as those big lifts especially as we increase in weight. The massive size of this handle is enough to challenge grip and requires strong forearms and wrists, both of which we tend to ignore. With the help of this lift, it will illuminate how strong of grip strength you have, or make you think about ways to really enhance that grip strength.

Have Fun With An Old School Strongman Lift

We are always looking for ways to challenge ourselves and add variety in our workouts. This lift is one way to do so. By incorporating a fun and challenging Strongman lift, especially one with history, our gains will not only grow, but we will have fun doing so. Approaching a challenge like this should be fun and while we want to compete with others, sometimes its best to start competing with ourselves.

strong man

How To Perform The Circus Dumbbell

Here are the steps for performing this dumbbell lift:

Begin in a squat stance with the dumbbell in the middle of your feet. Grabbing the dumbbell, drop your hips and pull your chest up, similar to a deadlift. Then, pick the dumbbell off the floor with an explosive movement and guide to a press. This will be about at your shoulder. You can use your free hand to help guide it to your shoulder.

Once in this position, get yourself in a stable place to lift the weight overhead. You can use your free hand to help guide you and get set-up. Remember to engage your core and feel grounded and stable throughout your body.

Now it’s time for the press. Remove your free hand and perform a slight dip, then hoisting the dumbbell overhead, locking out the arm. Gently lower back to the ground and repeat for your desired number of reps.

Wrap Up

The circus dumbbell is an old and storied Strongman lift that can provide for a fun way to add diversity to your workouts. With benefits towards your strength and stability, this can really challenge you physically and mentally as if you were under the bright lights of the Strongman stage. With proper form and real overhead pressing efficiency, you will be well on your way to lifting big like the pros.

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

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