Bodybuilding

15 Best Equipped Gyms in The US and UK

Published

3 years ago

September 2, 2021

Paul

A well-equipped gym is all you need to take your fitness to the next level. We can all agree that a poor training environment ruins careers and is very annoying. However, one rarely comes across a poorly equipped gym in a developed country like the United States or the United Kingdom. These state-of-the-art gyms are the perfect place to set and accomplish goals. You also get to train with the best equipment you can think of. Most importantly, it is where pros go so you can share a room with renowned bodybuilders and fitness enthusiasts. But what are the exact locations of these gyms, and what type of equipment will you find there? Let us find out.

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David Lloyd Clubs (UK)

This London-based multidisciplinary gym comes first because of its excellent facilities and equipment. David Lloyd is home to multiple swimming pools., tennis courts, and, most importantly, weight rooms. It boasts of having one of the most extensive spaces within zone 2. If you’re a bodybuilder in London and want a conducive training environment, you must visit the Fulham Broadway gym within the facility. Equipped with quality modern equipment, the gym will bring out the sleeping beast in you. Additionally, the facility has good trainers who will guide you accordingly.

Visit:: www.facebook.com/davidlloydclubsuk

Life Time Fitness (US)

This modern gym is found in more than 100 locations within the United States. Life Time Fitness operates on a 24-hour basis, thus offering the flexibility every bodybuilder needs. Prices vary according to the nature of the exercise and duration, but members pay around $100 a month.

Additionally, the facility gives various offers, such as a complimentary 2-hour childcare visit. However, what many athletes like most about the gym are its performance-oriented training. Emphasis is put on weight loss, diet monitoring, stationary cycling, and more. Life Times Fitness is worth visiting if you’re looking for a healthy training environment in the US.

Visit it:: www.lifetime.life

Another Space (UK)

From 4-10 Tower St. London WC2H 9NP, Another Space Convent Garden is the home of flexibility. Unlike many other gyms, this facility offers a flexible payment plan that allows customers to pay as they go. However, there are also monthly payment options in case you want membership.

The facility favors bodybuilders, thanks to intense training workouts and modern equipment. Most importantly, the gym has a cycle studio that helps bodybuilders with their cycles.

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BXR (UK)

Officially a boxing gym, BXR can also be used by other athletes, including bodybuilders, for their various exercises. Heavyweight legend Anthony Joshua launched the facility. As expected, the space boasts some of the best bodybuilding and weightlifting equipment in London and the United Kingdom. Some equipment you will find in the gym includes tractor tires, climbing ropes, treadmills, and more. Most importantly, the place is elegant and provides a healthy, conducive training environment. Once you're done with training, you can soothe your body in the steam room and later have a meal in the lounge.

Visit it:: www.bxrlondon.com

South Carolina Barbell (US)

This facility, colloquially known as SCB, is more than just a gym. The facility is arguably the home of bodybuilding, thanks to excellent cardio and lifting equipment.

Like many other popular gyms, SCB is owned by Mark Bartley, a famous supplement supplier. That is a plus for bodybuilders who want to go the extra mile by topping up with a supplement or steroid.

Visit it:: www.carolinabarbellgym.com

The Berkeley Hotel Gym (UK)

Another famous gym in London, The Berkeley, is unique since it is found on a rooftop. It is one of the most equipped gyms in the country with quality modern equipment. Although the space is relatively small, the fact that it is in the heart of the capital makes it rather significant.

Most importantly, Berkeley has some of the best personal trainers if you need coaching. The gym's location makes it a destination for people wanting to have a breathtaking view of London, specifically Hyde Park. Besides fitness rooms, visitors can also access luxurious spas and mod cons.

Visit it:: The Berkeley

24-Hour Fitness (US)

24-Hour Fitness is a chain gym in more than 400 locations across the United States. Apart from quality modern equipment, the facility is also incredibly convenient and affordable. As the name suggests, this gym operates on a 24-hour basis, allowing you to pick your best hours. Although different locations are known for specific exercises, most offer Zumba, kickboxing, cycling, and weightlifting. Most importantly, the facilities provide personal trainers to help you easily meet your goals. Once you're done with training and your muscles are aching, you can proceed to soothe yourself in the steam room. You can also opt for massage therapy or visit saunas within the facility.

Visit it:: 24 Hour Fitness (US)

Reebok CrossFit (US)

Found on New York’s 5^th avenue, Reebok CrossFit sits on a 10,000 square fit space. However, its prime location makes this gym very popular not only in New York but across the Us. If you’re looking for Olympic lifting, this place is perfect for you since it boasts 12 lifting platforms. The space offers various other exercises, including rowing, climbing ropes, CrossFit, and more.

Equinox Bishopsgate (UK)

Equinox is a US luxury gym that is also found in the UK. This GYM is the third largest gym space in the entire England capital. With state-of-the-art equipment and a prime location, Equinox attracts visitors in the hundreds every month. Unlike many other gyms, Equinox has adopted an open layout plan. This allows users to access a range of equipment and facilities in one place. The gym also boasts complementary facilities such as yoga studios, lounges, and massage parlors. Most importantly, those interested will get grooming products and supplement within the premises.

If you want to visit Equinox in the US, you will find it in major cities. The facility offers the same services in all locations, but slight variations may exist.

Visit it:: Equinox Bishopsgate

Gold’s Gym (US)

By now, you know that most popular gyms in the US are spread throughout the country, and Gold’s Gym is no different. This luxury gym was first opened in 1965 and continues going strong. Since then, it has spread in the US and more than 30 other countries.

Gold’s Gym specializes in strength-training programs, just what a bodybuilder needs. You will come across professional personal trainers, among other excellent services, once you set foot in the gym. The facility is diversified, so one can train solo, with a coach, or participate in group exercise classes.

Visit it:: GOLDGYM

Mike Boyle Strength and Conditioning (US)

The Massachusetts-based fitness center is one of the best-equipped gyms across all 50 states. Mike Boyle’s is home to some of the best strength-enhancing programs you can find on the planet. Renowned bodybuilders have made this place their home over the years. Expert and customer reviews have cited the facility as having the best trainers in the country. Additionally, the gym is an inspiration to many fitness enthusiasts across the globe, and they dream of visiting it one day.

Visit it:: Mike Boyle Strength and Conditioning

12X3 (UK)

Another popular gym founded by boxers cum bodybuilders, 12X3, is located in St. Algate, Whitechapel, London. Darren Barker and Ryan Pickard started the facility as a training ground for professional boxers. The gym’s equipment undergoes regular upgrading to cater to the growing needs of boxers and bodybuilders. If you want to improve your stamina and do strength training, 12X3 is the place to go.

Visit it:: 12X3 UK

LA Fitness (US)

Fitness is a luxury gym found in the California capital. It is ranked top in the provision of highly effective strength programs. Its membership fees are also friendly for all economic classes.

LA fitness is considered one of the best big-box gyms not only in California but also across the US. If you wish to join this gym, you will have to pay a $99.99 initiation fee and a monthly contract that costs $29.99. The rates are pretty reasonable considering the quality of their services and equipment.

Parisi Speed School (US)

Parisi Speed School is spread across 27 states and 75 locations. As the name suggests, the facility has a program exclusively dedicated to improving speed. Bill Parisi founded the facility to train track athletes on speed and strength.

The gym offers various exercise programs that could improve your bodybuilding career. They even have special programs designed to boost confidence among participants. That is not to mentioned that the gym is well-equipped with modern lifting equipment.

Visit it:: Parisi Speed School

Third Space City (UK)

Last on our list is this luxury gym chain whose headquarters are at St. Mark Ln, Billingsgate, London. The facility boasts 27,000 square feet of space, with a separate weights section.

Third Space also has some of the most technologically advanced equipment in London. Most importantly, the facility has a decontamination zone that clears up to 90% of air contaminants. That is one hell of a training environment every bodybuilder should consider visiting.

Visit it:: Third Space City (UK)

Overall

We couldn’t exhaust all luxury gyms, but our list includes some of the best you can find on the planet. All the facilities highlighted have one thing in common – modernized equipment that heavily relies on technology. Their prime locations also make them famous because they attract the best of the best and have access to various support services. In our next article, we shall highlight leading gyms in other parts of the world.

Bodybuilding

2nd Edition of Natural Bodybuilding Competition Facts

Published

4 months ago

September 5, 2024

Zizou

Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.

The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).

In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.

These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status

Drug Testing

Participants undergo rigorous drug testing to ensure they are not using banned substances. This can include urine tests, polygraph tests, and other methods to maintain the integrity of the competition.

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Judging Criteria

Athletes are judged based on several factors, including:

Muscle Mass: The size and volume of muscles.
Symmetry: The balance and proportion of the physique.
Conditioning: The level of muscle definition and leanness.
Presentation: Posing routines and overall stage presence.

Preparation

Competitors often spend months preparing for these events, focusing on strict diet plans, intense workout regimens, and posing practice. The goal is to achieve peak physical condition on the day of the competition.

Community and Support

Natural bodybuilding competitions foster a sense of community among athletes who share a commitment to health and fitness. Many competitors form lasting friendships and support networks through these events.

Starting training for a natural bodybuilding competition is an exciting journey! Here are some key steps to help you get started:

1. Set Clear Goals

Define what you want to achieve. Are you aiming to compete in a specific category like Men’s Physique or Women’s Figure? Setting clear goals will guide your training and nutrition plans.

2. Create a Training Plan

Focus on a well-rounded training program that includes:

Compound Movements: Exercises like squats, deadlifts, bench presses, and pull-ups are essential for building overall muscle mass.
Isolation Exercises: Target specific muscles to enhance definition and symmetry.
Progressive Overload: Gradually increase the weight or reps to continuously challenge your muscles.

3. Follow a Structured Diet

Nutrition is crucial for muscle growth and fat loss:

Caloric Intake: Calculate your daily caloric needs based on your goals (bulking or cutting).
Macronutrients: Balance your intake of proteins, carbohydrates, and fats. Aim for high protein to support muscle repair and growth.
Micronutrients: Ensure you’re getting enough vitamins and minerals to support overall health.

4. Incorporate Cardio

Cardio helps with fat loss and improves cardiovascular health. Include both steady-state and high-intensity interval training (HIIT) sessions in your routine.

5. Practice Posing

Posing is a critical aspect of bodybuilding competitions. Practice regularly to perfect your form and presentation on stage.

6. Rest and Recovery

Allow your body to recover with adequate sleep and rest days. Overtraining can lead to injuries and hinder progress.

7. Stay Consistent and Patient

Building a competition-ready physique takes time and dedication. Stay consistent with your training and diet, and be patient with your progress.

8. Seek Professional Guidance

Consider working with a coach or trainer who specializes in natural bodybuilding. They can provide personalized advice and help you stay on track.

9. Join a Community

Engage with other natural bodybuilders for support and motivation. Online forums, social media groups, and local gyms can be great places to connect.

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Qualifications

The qualifications for natural bodybuilding competitions vary slightly between organizations but generally follow these principles:

Drug-Free Status: Athletes must demonstrate they have been drug-free for a specific period, typically between 5 to 10 years. They are required to pass a drug test, usually through urine samples or polygraph tests, to prove they haven't used banned substances like steroids, hormones, or other performance-enhancing drugs (PEDs).

Membership Requirements: Competitors often need to be members of the organizing federation. For example, in the World Natural Bodybuilding Federation (WNBF), athletes must have a valid WNBF membership to compete.

Amateur and Pro Divisions: Most competitions have both amateur and professional divisions. To qualify for a pro division, an athlete must first win an amateur event or obtain a “pro card” by performing exceptionally in a recognized event.

Age and Gender Categories: Athletes are categorized by age and gender. Categories typically include juniors (under 23), open divisions, masters (over 40), and grandmasters (over 50).

Entry and Registration: Competitors must pay an entry fee and complete registration. For certain competitions, a pre-qualification based on past performance may be required.

Distinction Between Natural and Steroid-Based Bodybuilding

The main differences between natural and steroid-based bodybuilding revolve around the methods used to build muscle and the resulting impacts on the body. Here are some key distinctions:

Natural Bodybuilding

Muscle Growth: Achieved through consistent weight training, proper nutrition, and adequate rest. Muscle growth is gradual and sustainable.
Health: Generally safer with fewer side effects. Promotes overall health, including better cardiovascular health, improved metabolism, and increased bone density.
Appearance: Natural bodybuilders tend to have a more balanced and proportionate physique. Muscle definition is less extreme compared to steroid users.
Recovery: Recovery times are longer, requiring more rest between intense workouts.
Competitions: Natural bodybuilding competitions often have strict drug-testing policies to ensure participants are not using performance-enhancing drugs.

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Steroid-Based Bodybuilding

Muscle Growth: Steroids significantly accelerate muscle growth and strength gains. Results are more dramatic and achieved in a shorter time.
Health Risks: Steroid use can lead to serious health issues, including liver damage, cardiovascular problems, hormonal imbalances, and psychological effects like mood swings.
Appearance: Steroid users often have a more “enhanced” look with larger muscle mass, visible veins, and extreme muscle definition, even in the off-season.
Recovery: Faster recovery times due to the anti-inflammatory effects of steroids, allowing for more frequent and intense training sessions.
Side Effects: Visible side effects can include acne, hair loss, gynecomastia (development of breast tissue in men), and changes in secondary sexual characteristics.

Choosing Between the Two

Natural Bodybuilding: Ideal for those who prioritize long-term health, sustainable muscle growth, and a balanced lifestyle.
Steroid-Based Bodybuilding: Often chosen by those seeking rapid and extreme muscle gains, but it comes with significant health risks and ethical considerations.

Take Away

The main advantage of participating in natural bodybuilding events is the emphasis on health and sustainability. Natural bodybuilding promotes muscle growth through consistent training, proper nutrition, and adequate rest, leading to gradual and sustainable results. This approach minimizes health risks associated with performance-enhancing drugs, such as liver damage and cardiovascular issues. Additionally, natural bodybuilding fosters a balanced and proportionate physique, and the strict drug-testing policies in competitions ensure a fair and level playing field for all participants. This focus on overall well-being and ethical competition makes natural bodybuilding a healthier and more sustainable choice.

Bodybuilding

Primal Movements: Our Ultimate Guide for Maximum Results

Published

4 months ago

August 29, 2024

Zizou

Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:

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Understanding Primal Movements

Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:

Push
Pull
Squat
Lunge
Hinge
Rotate
Gait (Locomotion)

The Seven Primal Movement Patterns

Push

Description: Involves moving a weight or resistance away from your body.

Examples: Push-ups, bench press, overhead press.

Muscles Worked: Chest, shoulders, triceps.

Pull

Description: Involves drawing a weight or resistance towards your body.

Examples: Pull-ups, rows, bicep curls.

Muscles Worked: Back, biceps, forearms.

Squat

Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.

Examples: Bodyweight squats, barbell squats, goblet squats.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Lunge

Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.

Examples: Forward lunges, reverse lunges, lateral lunges.

Muscles Worked: Quadriceps, hamstrings, glutes, calves.

Hinge

Description: Involves bending at the hips while keeping a neutral spine.

Examples: Deadlifts, kettlebell swings, hip thrusts.

Muscles Worked: Hamstrings, glutes, lower back.

Rotate

Description: Involves twisting or rotating the torso.

Examples: Russian twists, woodchoppers, cable rotations.

Muscles Worked: Obliques, abdominals, lower back.

Gait (Locomotion)

Description: Involves movements that propel the body forward.

Examples: Walking, running, crawling, bear crawls.

Muscles Worked: Full body, with emphasis on legs and core.

Benefits of Primal Movements

Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.

Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.

Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.

Core Stability: Many primal movements engage the core, improving overall stability and strength.

Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.

Incorporating Primal Movements into Your Training

Warm-Up: Start with dynamic stretches and light cardio to prepare your body.

Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.

Progressive Overload: Gradually increase the weight or resistance to continue making gains.

Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.

Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.

Sample Primal Movement Workout

Warm-Up: 5-10 minutes of light cardio and dynamic stretching.

Workout:

Push: 3 sets of 10-12 reps of push-ups or bench press.

Pull: 3 sets of 10-12 reps of pull-ups or rows.

Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.

Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.

Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.

Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.

Gait: 3 sets of 30-60 seconds of bear crawls or sprints.

Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.

1. Warm-Up and Mobility Drills

Start your workout with primal movement-based warm-ups to prepare your body. For example:

Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.

2. Compound Exercises

Add primal movements as the core of your workout. Here’s how you can structure it:

Push Day: Combine bench presses with push-ups.
Pull Day: Mix pull-ups with rows.
Leg Day: Integrate squats and lunges with deadlifts.

3. Supersets and Circuits

Create supersets or circuits that include primal movements:

Superset Example: Pair squats with pull-ups or push-ups with lunges.
Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.

4. Functional Training Days

Dedicate one or two days a week to functional training focused on primal movements:

Sample Functional Workout

- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
  - 10 push-ups
  - 10 pull-ups
  - 15 squats
  - 10 lunges per leg
  - 15 kettlebell swings
  - 20 Russian twists
  - 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.

5. Active Recovery

Use primal movements on active recovery days to promote mobility and flexibility:

Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.

6. Progressive Overload

Gradually increase the intensity of primal movements by adding weights or resistance bands:

Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.

7. Listen to Your Body

Pay attention to how your body responds to these movements and adjust accordingly:

Modify: If a movement feels too challenging, modify it to suit your fitness level.
Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.

Sample Weekly Routine for Primal Movements

Monday: Push Day

Bench Press
Push-Ups
Overhead Press

Tuesday: Pull Day

Pull-Ups
Rows
Bicep Curls

Wednesday: Leg Day

Squats
Lunges
Deadlifts

Thursday: Functional Training

Circuit of primal movements (as outlined above)

Friday: Active Recovery

Light yoga or walking

Saturday: Full-Body Workout

Combination of push, pull, squat, and hinge movements

Sunday: Rest Day

By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.

For optimal performance in primal movements before a bodybuilding competition, consider these supplements:

Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.

Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.

Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.

Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.

Conlusion

Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.

Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.