The 2022 Phoenix Pro took place on Saturday at the Westworld of Scottsdale in Scottsdale. The Men’s Physique division was on display in this event and handed out qualification to the 2022 Olympia. Rodrigue Chesnier was crowned champion and will now compete on the biggest stage in the sport.
Chesnier is no stranger to the Olympia. This will be his third consecutive appearance on the biggest stage. In 2020, Chesnier won the Optimum Classic Pro and followed it up with a Milwaukee Pro victory last year. He has competed at least four times in each of the last four years. Chesnier will look to continue to improve on his standings year to year.
The full results from the Phoenix Pro have been announced. Check out the full breakdown from the event, along with an official score card from the show!
Some have a love-hate relationship with it, but these Smith machine exercises are great for gains.
For those of us who lift, we may look at Smith machine exercises and scoff. The smith machine does have that reputation for not being a “real” lift, or that somehow using this machine is just a cheat. So, we continue to lift that bar freely as we pack on the weight and totally neglect the potential of another group of exercises that can help our gains. While you may have different opinions of what the Smith machine can or cannot do, just hear us out, for we have an argument to be made for why you should use it.
Smith machine exercises are essentially the same exercises that you would perform on the free weights, just with the assistance of this machine. But in reality, you are lifting the same amount of weight, albeit with some of that assistance. Your muscles still get work done and you can target specific groups to start to challenge yourself and your goals. To help change your mind, think of the smith machine as just another training tool. You won’t be competing with it, just boosting your gains so you start to see that desired physique you want most.
Let’s look into some awesome smith machine exercises to boost your workouts to new heights. While many of these will be familiar to you, putting them into the format of the smith machine will allow for some real growth and a chance to propel your progress.
What Is The Smith Machine?
The smith machine is a piece of weight training equipment that is fixed within a steel rail system. This fixed track allows for resistance while still operating in similar fashion to the free weight squat rack. By using this machine, you start to eliminate a lot of the load off your muscles and the movement tends to be more smooth since you are running on a fixed point (1). Some say this is cheating because you can really pack the weight on and potentially lift more than you would with a traditional free weight exercise. Regardless, it is a great training machine to boost your gains.
The smith machine has some pros and cons that are good to consider before jumping right into this. What the smith machine does well is it will help with balance and stability while enhancing safety since it is on a fixed track. You can lift more as well increasing muscle growth for that increased strength and size. Looking at the downsides of the smith machine, the movement of the bar is only up and down on a straight line, sometimes it can be on a slight angle too. However, naturally, your body doesn’t usually lift like this so it can be an unusual movement without targeting your stabilizer muscles, which are vital to grow for better support and functional movements (2). Like anything, the smith machine has its pros and cons but ones worth looking into.
Great Smith Machine Exercises For Boosting Gains
Back Squat
A typically sensitive movement since you are under so much weight, really nailing down form with this is key because you want to stay away from injury and only boost those lower body gains. One tip is to have your feet slightly in front of the bar instead of directly under, like you would do on a traditional free weight back squat with a barbell.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
The bent over row is an awesome back exercise and to really widen out those lats. With the smith machine, it takes out the need for those stabilizer muscles and is a good one for isolating the lats and other muscle groups associated with the lift. Help tackle your posture needs with this as well.
Split Squats
Great for working one leg at a time, using the smith machine is often better than using barbells or even dumbbells, and can work for better balance so you can focus on working those muscles more without wasting concentration on stability. These can be done flat on the floor or with the back foot elevated.
The bench press on the Smith machine is the perfect exercise for those seeking to build muscle in the chest. It allows for heavier weight and you will be able to pump out a few more reps given its fixed stability.
If you have an adjustable bench, you can perform the exercise in incline, decline, or flat to hit all different angles of the chest. The Smith Machine is a great training tool for that desired muscle growth.
Shrugs
We all know shrugs can work to give your traps some nice strength and size and the Smith machine allows us to focus on range of motion to really target the upper traps. The nice part is you can do shrugs either with the bar in front of you or behind you.
Featured Home Gym To Enhance These Gains
For some, getting to the gym can be a pain. A good quality home gym is something that can work to boost all areas of your training and performance while giving you the luxury of working out from home. So, while the Smith machine is something that can really give you the edge when you are at the gym, this home gym from Force USA is exactly what you need to boost those gains from home.
Force USA G9
Force USA G9 is the ultimate plate loaded all-in-one trainer to capitalize on your home gym goals. Engineered to be tough, sturdy, and versatile, the options are endless to see gains. What makes this home gym so complete is that it combines a power rack, smith machine, cable pulley, chin-up station, dip station, vertical leg press, low row, and core trainer to have all the strength training machines you need in one unit. With built in storage for barbells and other weights, as well as attachments, this can help keep you organized and is a great overall home gym.
Check out our list of the Best Home Gyms for more awesome at-home gyms!
Wrap Up
Smith machine exercises and the many benefits associated with them are great for all of your gains. By working on stability and really targeting muscles differently, you get the most out of each of these exercises to boost your gains. Don’t let the stigma of the smith machine hurt any chance at serious gains and work to give yourself the best chance at growth.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Schick, Evan E.; Coburn, Jared W.; Brown, Lee E.; Judelson, Daniel A.; et al. (2010). “A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Keeping your digestive tract intact will be key to improved training and healthy diet.
Throughout the years, there has been a great deal of research done on maintaining gut health. Many stomach problems lead to distress and disrupt your fitness goals. Problems such as indigestion, constipation and bloating are often symptoms of bad gut health you will want to fix.
Many foods and supplements often claim to improve gut health. Although there is a lot more research to be done, we do know that there are supplements with ingredients that can help improve gut health. However, supplements are not often the only options given they are not often regulated and quite often supplement companies receive warnings from the FDA on the ingredients claimed. The human gut consists of helpful and harmful bacteria also known as microorganisms. By eating whole foods that contain fiber, Probiotics and Prebiotics, or a combination, you help maintain a healthy gut and overall health.
Whole foods are often a great option and one that is highly recommended for digestion and to maintain overall strength. Experts often suggest eating more foods that contain fiber, probiotics, and prebiotics.
Top Whole Foods
Fiber
Fiber found in foods, specifically plant food, help move food through your gut faster, becoming a consistent factor in your daily intake.
Probiotics
Probiotics are created through fermentation and are known as the good bacteria that helps fight infection-causing microbes that are sometimes in the foods we eat or that thrive when we’re sick. They help the immune system to break down toxins, produce essential vitamins and help break down food.
Prebiotics
Prebiotics are plant fibers that we are unable digest but serve as food for healthy bacteria in the gut. Experts classify them as necessary for our body’s.
Here are some of the best ways to integrate these compounds into your diet.
Fiber Foods
Experts recommend 25 – 38 grams of Fiber per day. Most people are unable to consume Fiber naturally and we recommend a multivitamin to be consumed daily. Fiber will also be key to developing a consistent physique during intense training and dieting. To meet your daily Fiber needs, try any of these foods in addition to matching them with your meals and supplementation:
Barley
Stores usually have barley in the form of hulled and pearled. Barley is a rich source of B vitamin and contains beta-glucans. And you should be able to get them in a half cup of oat bran.
Raspberries and Blackberries
One cup of berries can provide up to 8 or more grams of fiber. Adding them to your daily protein shake will provide the recommended amount of fiber per day. Our experts recommend mixing them into any of the top protein supplements.
Probiotics and Prebiotics
Yogurt and Kefir
Traditional Greek yogurt are fermented dairy foods that contain ingredients such as lactobacillus, streptococcus, and bifidobacterrium. These help break down sugers and are the good bacteria that can help with gut health and helps to enhance the body’s immune system. This will also be helpful with dieting and keeping a healthy physique.
A natural probiotic is kefir, a fermented milk beverage that is made with a culture of yeasts and bacteria,” Our experts point out the importance of choosing probiotics that contain little to no amounts of sugar and with products that include live/active cultures. Kefir is often mixed well with shakes.
Kimchi
Kimchi is another fermented food that has proven to be a great probiotic. Kimchi serves antioxidants such as vitamin C and Fiber. Kimchi is known well in Korean cuisine and served up with many diets for those that don’t often consume dairy.
Artichoke
1 artichoke is said to contain 7 grams of Fiber. They are low in fat, contribute to a healthy liver, and are a premium source of prebiotic that can be added to any of your meals.
Asparagus, Banana, onions, garlic
Asparagus, Bananas, onions and garlic have become an essential part of a fitness pro or bodybuilding diet. Asparagus contains a high source protein and is a great source of prebiotics. They have been shown to promote a healthy bacteria. Unlike ripe bananas, a green banana can be a premiere source of potassium and a prebiotic fiber that feeds our gut good bacteria for overall health. They are simple to freeze and add to shakes and smoothies for a boost of prebiotic intake.
Food to Avoid
The most important step to start on when maintaining gut health is to first start to eat more slowly. It is also crucial to avoid certain foods that will lead to gastrointestinal trouble. Some foods to avoid include:
Alcohol: sugary alcohol can create bad gut health and effect your overall health goals when dieting. Alcohol also contains a great deal of sugar and carbohydrates that are not digested well.
Sugary Drinks: High Fructose corn syrup, soda, juices are often times hard to digest.
Fried Foods: Fried foods keep gastric acid in the stomach which can lead to indigestion, heart burn and even weaken muscles.
Soda & Seltzers: Bodybuilders often avoid seltzers simply because they fill your stomach with gas and provides digestive discomfort. To add, they do not help when properly trying to maintain a consistent diet and timed meal plan.
Ensuring to stay away from harmful foods and products can make all the difference in the world. If you’re not providing yourself with the right fuel you won’t get the best performance or results. Utilize these tips to help take you gains to new heights.
Whether it’s a planned cheat meal or accidental, the regret of eating junk food can linger in your head for days. Sometimes you have the urges to devour cookies, cakes, pizza, wings, and so on. While you can’t go back in time and undo what you did, you certainly can make some adjustments which can fix things and lower the cheat meal regret.
Almost all the diet plans have a planned cheat meal so you don’t have crazy cravings but these plans don’t take in consideration how much and when you sit down to eat. The saddest part about a cheat meal is the fact that most of what you’ll be eating is going to be empty calories.
Empty calories have no meaningful macronutrients in them. Since the empty calories have disproportionate proteins, fats, and carbs, they are useless for the body. The empty calories sit like useless fat in your body waiting to be burnt off.
Make Adjustments To The Next Day
If your cheat meal does go out of hand, you should do more than just regret it. Calculate the number of surplus calories you consumed in your junk meal. Apps like MyFitnessPal or a simple Google search will provide you with the nutritional values for most of the major fast-food restaurant items.
If you had 1000 extra calories in your cheat meal the previous day, you should take out around 50-60 grams of carbs and 10-20 grams of fats from your diet the next day to reduce the impact of the empty calories.
We won’t recommend reducing your protein intake especially if you’re on a muscle-building program. Making such small changes to your diet the next day can greatly reduce the feeling of regret and the negative impact of the food after having a big cheat meal.
Time Your Cheat Meals
You need to plan your cheat meals in such a way that you have time to burn them off later in the day. You should also consider switching your cheat day to a training day. Having a cheat meal on rest days can add to the negative effects.
You also need to avoid having your cheat meals near your bedtime. We recommend you have your craving food in the afternoon so your body has enough time to burn it off while you’re active and you can go for a HIIT cardio session later in the day.
While you plan your diet plan, you should also plan your cheat meals. You shouldn’t go to a fast-food joint and randomly order whatever you like. With a random approach, you’re more likely to eat more than you should.
Turn Your Cheat Meal Into Motivation
You shouldn’t let the memories of your cheat meal linger in your head. If it does happen, turn the feelings of having committed a sin into the source of motivation to go harder in the gym to achieve your dream physique.
In the end, whatever your cravings might be, you can always make healthier choices. With the growth in the F&B industry, you can always find a healthier and better-tasting alternative to your favorite hamburger or pizza.
Which is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Here are the results of the 2022 Tampa Pro Bodybuilding Show!
The 2022 Tampa Pro took place at the Grand Hyatt in Tampa, FL on Aug 4th – 6th, 2022. Competitors from all 10 divisions including 212 Bodybuilding, Classic Physique, Men’s Open, Men’s Physique, Women’s Bodybuilding, Figure, Bikini, Fitness, Women’s Physique, and Wellness bodybuilding were on display hoping for a chance to qualify for the 2022 Olympia. In the end, it was Akim Williams who proved to be the dominant champion in Men’s Open.
Akim Williams was able to finish in the top 10 of the 2021 Olympia last year, after a victory during the 2021 Puerto Rico Pro. He is one of the dark-horse talents in Men’s Open because of his sheer size and conditioning. Williams has the chance to take the next step at anytime. Kamal Elgargni made his debut in Men’s Open in this event. The former 212 Olympia champion will also appear on stage next weekend during the 2022 Texas Pro.
Keone Pearsonhighlighted night one of the finals on Friday with a victory in Men’s 212. He was victorious in the same division during the 2021 Chicago Pro, earning a spot in the Olympia. He will have another chance to show what he can do on the biggest stage in bodybuilding.
The full results are still being announced and will wrap up on Saturday night! Check out the breakdown from the event below, along with official score cards. This article will be updated as more results are released.
2022 Tampa Pro: All Division Winners
Men’s Open: Akim Williams
Classic Physique: Courage Opara
Men’s 212: Keone Pearson
Men’s Physique: Daniel Ammons
Women’s Bodybuilding: Chelsea Dion
Fitness: Aurika Tyrgale
Figure: Jessica Reyes Padilla
Bikini: Aimee Leann Velasquez
Women’s Physique: Jeannie Feldman
Wellness: Diana Laura Verduzco
2022 Tampa Pro Results
Akim Williams comes into the 2022 Tampa Pro as a favorite. Williams presented a complete package and was up against Kamal Elgargni in Men’s Open. Williams displayed better conditioning and is proving to be top favorite for the 2022 Olympia.
Images via Instagram @ire_lifestylefitness and @bethwhitemedina
3 INBA PNBA athletes will be featured in an upcoming bodybuilding movie starring Kristen Stewart: “Love Lies Bleeding”
The film studio producing the upcoming release of the movie Love Lies Bleeding reached out to the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), looking for high-quality athletes to appear in their film: Love Lies Bleeding. This film stars the damsel in distress with vampires vying for her affection–Kristen Stewart from The Twilight Saga. Ed Harris and Dave Franco are also set to join Stewart to star. According to IMDb, the movie is “a romance fueled by ego, desire, and the American dream.”
The flick will feature three INBA PNBA athletes: Alondra Chatman, Ire Wardlaw, and Beth White-Medina. Alondra Chatman released a statement on Instagram to inform the natural bodybuilding community and express her gratitude. Chatman stated:
“When it’s been said that things can change in an instant… today I am living proof! As a contracted athlete with the @inbapnbaglobal_official@ironmanmagazineand @generationiron, they pledge to provide opportunities for us natural athletes to get our names and faces out there more publicly.
Well, yesterday with a few short phone calls and a quick check of my schedule, I hopped on a plane to New Mexico and am currently on set with @ire_lifestylefitness and @bethwhitemedina amongst a few other female bodybuilders doing what I love for a major movie production. 🙌🏽 Such an amazing opportunity! And super proud to represent Natural Bodybuilding again on the big screen.”
The INBA PNBA is the most prominent natural bodybuilding organization and is in constant pursuit of giving its natural athletes outstanding professional opportunities. For example, they sign PNBA athletes to multi-media contracts with the INBA PNBA, Iron Man Magazine, and Generation Iron. One of those athletes is on set for Love Lies Bleeding 2x Natural Olympia Figure champ, Alondra Chatman.
Multi-media contracts are built to give natural bodybuilding athletes an opportunity for professional growth. Each contract offers athletes brand building (social media posts, write-ups, photoshoots), guest appearances, posing, and seminar sessions. And they’ll get Iron Man Magazine nutrition ads and endorsements. To land a contract, though, INBA PNBA athletes must be in good standing with the league and agree to World Anti-Doping Agency (WADA) drug testing guidelines.
The INBA PNBA said multi-media contracts are “an opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of natural bodybuilding, exploiting association’s promotional campaign via the Iron Man Magazine, news and events, and the Generation Iron platform.”
Bodybuilding and Movies
As natural bodybuilding and the INBA PNBA continue to grow, natural athletes on the silver screen may become more mainstream. INBA PNBA athletes aren’t the first to take up movie roles. Bodybuilding icon Arnold Schwarzenegger has appeared in many movie roles, including starring in The Terminator franchise. In addition, another prominent International Federation of Bodybuilding and Fitness (IFBB) Pro bodybuilder Kai Greene has also picked up acting, among other forms of art.
Dorian Yates took Mike Thurston through an insane bodybuilding workout.
Bodybuilding legend Dorian Yatesis known as one of the best bodybuilders of all-time. Many consider his back as the biggest spectacle the sport has ever seen. With his combination of size and conditioning, Yates won six consecutive Olympia titles. He remains extremely active in the gym and recently trained fitness star Mike Thurston through a chest and biceps workout.
The 60-year-old Yates has remained shredded during his retirement years. During his time off stage, he has focused on his health in many ways. Thurston decided to take on a workout with Yates in his recent video.
Thurston is a fitness star that has built a massive following on social media. He met with the bodybuilding legend at the M13 gym in Marbella, Spain for a huge workout.
Dorian Yates Shares Wisdom During Chest And Biceps Workout
Dorian Yates walked Mike Thurston through this workout and provided his wisdom during each exercise.
Dorian Yates began this workout with a medium-grip decline bench press. He explained that he likes to start chest days with a compound exercise. It depends on which day it is when Yates is determining which exercise to use first. Yates instructs Thurston to pre-exhaust certain body parts.
“Some body parts like back and legs, I do pre exhaust…I prefer to start with a compound exercise on chest,” Yates said.
While performing the exercise, Yates makes sure to work his chest over his triceps. This can be done by keeping his hands in a medium grip. This grip also makes sure that the range of motion is not limited with the grip being too far apart.
Seated Chest Press Machine
The next exercise on the list is the seated chest press machine. Yates focuses on the negative movements, as these provide results. Also, he continues to explain how different muscles react differently depending on the rest period.
“My pecs were not my strongest body part. My chest was not my strongest body part. So I used super intensity techniques, whereas my back I would just go to failure. It’s not something to be overused because it’s very stressful on your nervous system.”
Mike Thurston moved onto neutral grip incline dumbbell flys as his next exercise. Again, Yates wants to make sure that all of the work is being placed on the chest and not the triceps.
“You don’t want to lock out at the top. That’s more triceps. We’re trying to keep the tension on the pecs. You’ll notice, you’ll get to a certain point and the resistance is falling off.”
Seated Dumbbell Concentration Curl
Dorian Yates moves onto an exercise that is meant to isolate the bicep. He was extremely conditioned during his time on stage, despite his massive size. Yates is a believer in pushing some exercise uses to failure in order to exhaust the muscle. He remains interested in aesthetics in bodybuilding, as well.
The final exercise of the day was a standing EZ bar curl. Dorian Yates has been able to remain fit in retirement and does it by maintaining his routine.
“I do the weight training to maintain my muscle mass not to try to increase it, just to maintain it at a certain level. Then, I do some high intensity cardio intervals on the bike. Something like that. Yogo or Pilates for stretching or movement.”
Mike Thurston ends the video by asking Dorian Yates to train legs with him next. In retirement, Yates has continued his passion for fitness and health. He explains how he used steroids for over 12 years and believes that bodybuilders now are pushing too many compounds.
Yates is no longer taking steroids but he has tried some other recreational drugs. He is beginning to see life in a different way but has maintained his love for the gym.
Samson Dauda has gotten massive in the off season.
Men’s Open Bodybuilding athlete Samson Dauda is tipping the scales at an insane 324lbs. The French bodybuilder has been posting updates to his social media channels displaying that he’s weighing 147kgs or 324lbs.
We’ve seen Big Ramy tip the scales at over 300lbs before. We’ve seen the reigning champ hit the stage at 300lbs as well. But in reality Big Ramy doesn’t look his best unless he’s a bit below that number. 300lbs is a strong base to start from, but it doesn’t necessarily mean automatic success on the bodybuilding stage. It does however mean that the athlete has a base in which they can lose enough fat and water to showcase the tons of musculature underneath.
Samson Dauda is looking very massive these days. The Open Bodybuilding competitor has recent been posting physique updates, complete with his weight results as well. The hulking Dauda is weighing in at 324lbs. That’s no small feat to accomplish. However, it does raise some questions.
In the case of Samson Dauda we’ve never seen him hit the stage at such a high weight. We also have to keep in mind that while he may be weighing a whopping 324lbs in the off season it doesn’t necessarily mean he will when he hits the stage. What’s more likely is that Dauda will be cutting from the higher weight to come in far lighter. As said before this has the major benefit of showcasing a ton more muscle under the stage lights.
Health Concerns
But not all the questions raised are positive ones. One question in particular has played in the back of everyone’s minds in recent years.
With so many bodybuilders having passed away in recent years is skyrocketing ones weight really a good idea?
Putting such massive amounts of muscle could prove detrimental to one’s health. Every human is different of course, but there’s only so much the body can take. While we don’t want to give into fear and hysterics it is something to consider in this day and age of bodybuilding.
Nevertheless, Samson Dauda is looking pretty impressive and could shock a lot of people if he’s able to use the extra muscle to his advantage. He’s been able to maintain a small waist while packing on more mass which lends his physique a more classic look. If he’s able to bring some great conditioning and posing to the stage in his next performance who knows how far Dauda could go.
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.
Episode 10: Stan Efferding debunks the common held belief that you become weaker as you get older. Lifting heavy at 50.
Stan Efferding is best known for being one of the strongest bodybuilders that ever lived. While he does not compete today, he is still well regarded for his functional training knowledge, bench press records and expertise in weightlifting. That’s why Mike O’Hearn invited Efferding onto the podcast to dive deep into advanced training techniques – specifically on how to continue to excel as you age. In Generation Iron and Barbend’s latest episode of The Mike O’Hearn Show, Stan Efferding details how it is 100% possible to lift your strongest at 50 years old compared to your max weight in your 20s.
Throughout the entirety of this podcast, Mike O’Hearn has been consistent on the importance of strength training and longevity in health, citing it as the reason that he is able to maintain a great physique and young appearance at his age. O’Hearn would rather be successfully lifting without limits well into his 50s today, rather than be a champion in his 20s only to burn out in later years.
Stan Efferding is a bodybuilder and powerlifter who not only holds those same beliefs but also lives them. Efferding, aka The Rhino, is often regarded as one of the strongest bodybuilders that has ever lived. While he no longer competes on the bodybuilding stage – he still showcases a level of strength often unseen at his age (he’s 54 at the time of this writing).
In fact, Stan Efferding believes that one of the biggest misconceptions in fitness is that we become naturally weaker as we age. Yes, taking an overview at the general populous seems to show that people degenerate as they age. But that’s not how it has to be. It’s simply because of the way we culturally live our lives through fitness.
Efferding is proof that you can actually be strong in your 20s – and then grow to become even more capable and stronger in your 50s. It requires a different outlook on training, consistency, and knowledge of the right techniques. Let’s jump into it.
Debunking The Myth: Degenerating Vs Regenerating As We Age
In the big picture, yes we degenerate naturally as we age, testosterone levels drop and everything else seems to go downhill. This is obvious for anyone who looks at a grandparent and sees grey hair and wrinkled skin. But the amount we degenerate – and at one point this occurs can be controlled more than we often believe.
The average person probably believes we are at our most physically fit during our late teens and early 20s. This does not have to be the case. In fact, Stan Efferding believes that you can be stronger and lift more at 50 than ever possible at 20. The key to obtaining this is through forward thinking in your training techniques.
“We have to eliminate the mindset that your body wears out. People think that the body is degenerative over time. And it’s actually regenerative with the correct stimulus.”
– Stan Efferding
Too many people believe that heavy lifting actually wears us down in the long run. Many think that weightlifting leads to worn down joints and injuries, this is not the case at all. The reality is that the opposite is true – if your training routine and technique is done correctly. Modern science has shown that inactivity leads to faster degeneration as we age. Whereas consistent weight training will help us become more capable and stronger as we age.
Generation Iron’s own Jerry Brainum has discussed this at length in our other podcast series – Straight Facts. Efferding further confirms this and mentions how doctors will now prescribe “barbell medicine” – weightlifting as a solution towards recovery for older folks.
This can be seen in other respects as well. In past decades, medicine believed that after a person suffers a heart attack that they must rest to recover. Today, a doctor would recommend a person who suffered a heart attack stay active to help make the heart stronger.
Stan Efferding’s Techinques For Lifting Heavier At 50 Than At 20 Years Old
So now that you know it’s possible to be at your strongest in older age – how do you actually achieve it? Stan Efferding explains that lifting heavier as you get older requires deconstructing what you culturally understand about weightlifting – and applying fact-based and proven techniques. The biggest mistake young lifters make is to push too hard to the point of degrading the body. Yes – this might help in the short term become the heaviest lifter with the most massive physique. But it won’t last in the long term.
Stan Efferding explains that intensity needs to stay consistent. What Efferding means by that is you always need to be 2-3 reps away from complete exhaustion, not going to muscular failure, but not leaving much in the tank. If you’re not pushing to that point – you are not going to see real improvement. Lower weight with higher reps can be extremely effective – but only if the intensity is there.
Stan goes on to say that, ironically, if you max out at the gym – that leads to more inactivity overall. You are tired faster, it makes you want to indulge in cheat meals more to replenish yourself after being exhausted. What Stan promotes is to use exercise and weightlifting to “feel refreshed” rather than “feel depleted.”
Too many people think that not sleeping, training more, never recovering, always working – is the way to improve. That’s not true. It’s important to make time to recover. To make time for sleep. To sometimes stop training to allow for your body to replenish and actually improve. This is regenerating rather than degenerating.
“If it’s not measurable and progressable – I don’t think it’s terribly effective. It’s just exercise, it’s not training.”
– Stan Efferding
Stan Efferding talks about setting up a goal to reach new PRs and make progress is very different than showing up and doing the same thing at the gym every day. One is “exercise” vs “training.” It’s good to get your blood pumping and get you sweating. But if you want to see long term improvement – you need to reach new goals every session or every training cycle. Efferding also recommended resistance training a few times per week.
To dive deeper into this concept, Stan Efferding discusses speed of lifting vs the weight. If you can deadlift 600 pounds and think you are stronger and can increase the weight – but now the movement speed decreases. You didn’t get stronger – you exerted more energy to achieve a higher weight. Due to this – sometimes it is okay to realize that lowering your weight – but slowly increasing your speed is a more effective (and safer) way to improve rather than just maxing out the most weight as possible.
Impatience is the biggest enemy of long term success. This is often what leads to overtraining, burning out your body, and setting up habits that lead to long term degradation of your body.
If progress stalls – instead of training harder perhaps you should practice deloading. Sometimes it’s okay to take a week break from the heavy lifting, and then return back to your regularly scheduled training. It’s often the very thing you needed in order for your body to reset and start making gains and strength improvements again.
“You will deload whether it’s voluntary or involuntary. If you don’t voluntarily deload – you will eventually get sick or injured forcing it upon you.”
– Stan Efferding
Rest and recovery is vital towards consistently improving your ability as you age. This goes not only for rests between workouts – but rest in general. It’s been scientifically proven that culturally we often get too little sleep. This can cut years off of our lives. This takes the form of our body degrading as we age instead of improving.
Ultimately, you must master the art of keeping your intensity consistent – while also allowing yourself to rest when you need to, deload if you need to. If you don’t, your body will do it for you whether you like it or not. But if you don’t provide yourself that time – it will instead force itself upon you in the form of getting sick or injured. This leads to degrading rather than regenerating.
Wrap Up
Stan Efferding and Mike O’Hearn talk shop and technique in great detail throughout this entire episode. That’s why it’s vital for anyone who wants to continue to improve with strength and fitness to watch our latest episode.
You can watch Stan Efferding’s full comments in our latest episode of The Mike O’Hearn Show above. Watch new episodes every Friday only on the Generation Iron Fitness Network. Or listen wherever podcasts are downloaded.
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Petar Klancir announced he will not compete for the rest of the year after this injury.
Men’s Open bodybuilder Petar Klancir announced on Thursday that he will be out for the remainder of the 2022 season after sustaining an injury. Klancir took to Instagram to make the original announcement and shared Friday that he tore his bicep tendon.
Klancir has been battling different hurdles over the course of his career. Despite some struggles, Klancir has built an impressive physique leaving fans hopeful for the future. He burst onto the scene in 2017 during the San Marino Pro, showing off a physique with great conditioning and symmetry.
Klancir has dealt with issues with his visa over the course of his career. This has kept him out of many competitions that he planned to take part in. He was able to make his way to the 2022 California State Pro, where he put on a strong showing and finished fifth. He improved upon his standing during the 2022 Mr. Big Evolution Pro, where he earned third place.
Fans were hoping to see Petar Klancir appear on stage during the Olympia but he is now going to rehab his injury to be able to get back in the gym and train.
Petar Klancir Reveals Torn Bicep Tendon
Petar Klancir shared a quick post to Instagram on Thursday announcing that he wold be out with an injury but did not disclose information. On Friday, he went into detail on his injury.
“This week i sustained bicep injury, my right arm biceps tendon snapped 😬 (again). I already had the same problem 10 years ago but on the left arm. So what is the plan?
Competition season is over as I already mentioned before, next week I have appointment for MR and surgery will follow soon afterwards.
Nevertheless I feel positive and I will overcome this without any struggle, maybe I can’t train arms and back but this doesn’t mean that I can’t have progress on other muscle groups, especially LEGS & ABS.”
Petar Klancir still has some time to earn his qualification to the Olympia, if he was interested, but seems as though he will need ample time to recover from this injury and get back to championship shape. After what has been a difficult 2022 campaign, fans can expect Klancir to bounce back in 2023 and share the best version of himself.
