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Texas Pro Preview: Can Steve Kuclo hold off Iain Valliere and Philip Clahar?
Can Steve Kuclo hold off Iain Valliere and Philip Clahar?
The Texas Pro is upon us and will feature some of the best bodybuilders in the world. The competitors list is absolutely stacked, particularly in the Men’s Open Bodybuilding division. With competitors like Steve Kuclo, Iain Valliere and Phillip Clahar, the Texas Pro is sure to be an incredible show.
With so much talent on stage and only one opportunity to punch a ticket to the Olympia, who will earn the top spot?
Steve Kuclo
A favorite to win the show just a few weeks ago, Steve Kuclo now has a bunch of top competitors to contend with. Kuclo has been looking absolutely impressive heading into the Texas Pro. Hoping to win at home, Kuclo will now have his hands full with Iain Valliere and Phillip Clahar. It’s anyone’s guess as to which man will have the advantage heading into the show. What is certain is that Steve Kuclo possesses the kind of grainy physique and impressive improvements to potentially outshine the competition.
Iain Valliere
Fresh off an impressive victory at the Tampa Pro, Iain Valliere is looking to spoil someone’s Olympia hopes at the Texas Pro. Many have questioned why Iain Valliere would make this move after earning a spot at the Olympia. But when consider it, it’s actually a brilliant move. If he can claim victory at the Texas Pro it means lessening the competition at the Olympia. Should he lose however he’ll definitely lose a bit of momentum heading into the Olympia. With Phillip Clahar at the show and Steve Kuclo looking beastly, Valliere surely has his hands full at this show.
Phillip Clahar
While he may not have picked up a victory at the Tampa Pro, Phillip Clahar is riding a wave of momentum heading into the Texas Pro. Clahar nearly defeated Iain Valliere at Tampa and clearly has the physique to contend with the best of the best. He could be the dark horse of the competition. He has the potential to crush the competition and earn his spot at the Olympia. His conditioning and his back development is top notch and could potentially see him securing victory.
Here is the full list of competitors at the Texas Pro.
Men’s Bodybuilding
Men’s 212
Bikini
Men’s Physique
Women’s Physique
Classic Physique
So who do you think will win at the Texas Pro?
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Managing Editor 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.
Best Tips To Start Training For A Bodybuilding Competition
Set yourself up for success with these tips to start your road toward competition for getting started on the right track is the great way to enhance your training and performance goals so you shine on stage under those bright lights.
Even the thought of preparing for an event, let alone starting the actual process, can be more than enough to turn you off from contest prep. The intimidation of your first time doing anything can be terrifying, let alone something that requires the utmost discipline, time, sacrifice, and overall respect that the sport deserves. With so many vital elements of the sport necessary to achieve that dense, toned aesthetic, the confusion and anxiety are enough to send you in a tailspin.
Knowing what is required is half the battle for once a plan is laid out for contest prep and structured in a way to help you succeed, the execution becomes fun. Instead of chasing your tail trying to keep up with the demand that such workouts entails, construct a solid plan and be prepared for full engagement. With this, crucial mistakes will not be made and things will run as smoothly as possible. Of course, roadblocks can pop up and challenge you, but facing adversity is key to succeeding in anything.
While plans may differ from person to person, these tips will help prepare you for the road ahead. Some days will be frustrating while others may be rewarding, but keep that bodybuilders mentality and that first event will be under your belt in no time.
Stick To Your Plan No Matter What Comes Your Way
Your plan should consist of a good schedule, nutrition list, and recovery sessions to keep you focused and running at optimal capacity. Structure your day around work, class, or social events to include a good amount of time to work out. You don’t have to spend hours in the gym, but make sure you give yourself time to warm-up, exercise hard, and cool down.
Focusing on multi-joint exercises not only promotes growth but can shave off a little time for other exercises or stretches. The crucial thing is to stick to your plan. Change things up as desired for maximum benefit, but with a rough outline, the foundation to succeed is there. When the going gets tough, grind it out and stay strong.
One thing to do is upper body work and lower body work so every day you feel like like your doing the most. This will make building muscle much easier from weight lifting either with high or low intensity. Prior to this, work to build muscle and perform reps in a good range so your goal is met and whatever you have to do is a must.
Have Support Around You For When You Need It
Getting a solid support group around you helps many stay on track and accountable to not only them, but to yourself. Grab a lifting partner to have someone to cheer you on, spot you on big lifts, and bounce ideas about nutrition or exercises off of. Whether it be someone also working towards an event or a friend you trust that wants to get big also, a lifting partner can be a huge benefit to getting on the right track.
If you are someone that responds better to a trainer, research some in your area who know about the sport or at least what it takes to achieve your goals. The right coaching can go a long way and provide you with motivation as well guidance on how to properly lift.
If you exercise better on your own, have people outside the gym that support your goals and who you are comfortable with sharing your struggles. Even the toughest people need some encouragement so do not be afraid to reach out for that boost if you start feeling down.
Find A Good Gym That Supports A Healthy Environment & Good Atmosphere
Not all gyms are suitable for the kind of lifting that is required for preparing for an event. Often times certain gyms will not have the required equipment to adequately train to the capacity needed. Look into gyms that have high quality equipment because they may offer certain services as well as an in-house trainer who can get you going on a solid path. The atmosphere of a gym is vital to keep in mind as well.
If people around you give off competitive vibes, you are in the right place. Having that mindset to grind it out may come from within, but your environment can play an equally as important role in gaining serious momentum. When looking to lose body fat and aid in fat loss, high intensity natural bodybuilding is a great way to conduct your weight training for a pre contest training program per week.
Nutrition Is Key & Should Be Most Important For Your Routine
Nutrition is key for you need that fuel to sustain growth, but also energy when grueling workouts appear on the schedule. Track your caloric intake and plan your ratios of fats, carbs, and proteins to give you the best chance to succeed. Lean proteins like turkey, chicken, and white fish are great along with steak, eggs, and game meats to bulk you up since protein is essential. Brown rice, sweet potato, oats, and pasta are just some of the many carbs to fuel you and they go well with any green vegetable.
For good fats, look into walnuts, almonds, avocados, olive oil, and cheese. With a solid foods list and intake, grocery shopping becomes easy and you will notice the gains in the gym and less body fat for contest preparation and that great physique. This will be from a greater dietary program as you take dieting as heavy as possible as a fierce competitor to use all options possible.
Supplements are worth looking into to add to your regiment as well. Glucosamine, calcium, and vitamin C are great options to increase your joints. Fat burners can increase your metabolism and boost your energy while doing a solid job at burning fat and keeping that lean muscle from deteriorating.
Pre-workout supplements are a great energy boost as well and can raise the level of nitric oxide in the blood, increasing the amount of weight you can lift. For that post-workout recovery and growth, whey protein is good supplement to add per day to aid in muscle mass and exercise performance, as well as a good physique from your meals and healthy calories from higher and healthier foods that you want.
Lift Smart & Stay Injury And Pain Free To Keep Working Hard
Lifting smart is often overlooked by athletes for many want to get in, get big, and get out when it comes to exercise prep. But without proper form and care you run the risk of injury which can put you out of commission and stall your workouts. Understanding the science behind a workout and what muscles to work is critical to get the most out of each workout.
This is where a trainer can come in handy for they know the ropes and can even provide exercises you may have overlooked in your research to lower your risk of injury for every exercise. This will allow you to compete due to weights lifted, what you might eat, and what you could do to get to pro level.
Rest And Recovery For Optimal Growth & Gains
Taking rest and recovery seriously is just as important for muscle growth and success in the gym as the actual workout when considering prep. By stretching, you force the fascia, tissue around the muscle, to expand allowing for more blood flow increasing muscle growth.
It is smart to stretch before and after a workout, but even during. Stretching the muscle right after an exercise puts more pressure on the fascia leading to expansion. Hydration should be front and center because with insufficient hydration, your muscles can fatigue and become compromised. Staying hydrated will give you the energy you need while giving your body that vital nutrient to sustain growth along with protein.
Wrap It All Up
Working for anything new can be hard, especially with other competitors working hard. When faced with the desire to start training for a competition, you may feel so overwhelmed that you decide against it. Take it one step at a time and focus on a first plan of attack.
With the right guidance on nutrition and workouts, mixed with supplements and recovery, you will find yourself on track to see huge gains. Have people around to support your goals and enjoy the process because when that event rolls around, you will look and feel amazing and people will notice that stellar body.
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
Best Dumbbells For Home Training & Convenience 2021
These dumbbells are perfect for small spaces and adjustability to maximize your at-home training and performance goals.
When looking to beef up your home gym and find the right equipment for training and for small spaces, dumbbells are essential for maximizing all your training needs. Whether that be for isolation exercises or those compound exercises, dumbbells add a convenient way to pack on additional weight to said exercise and really give your muscles a good workout. Small and versatile pieces of workout equipment allow for a variety of exercises and can very easily take your home gym from zero to one hundred, and quickly.
We’ve put together a list of the Best Dumbbells for 2021 so you can maximize those at-home gains for all your training needs. A good dumbbell can take your workouts to new heights and allow for the best when it comes to strength, convenience, and of course, a physique others will envy.
Best Dumbbells For 2021
Best Overall
The best dumbbells overall will be of the highest quality to ensure durability while also being comfortable in size and grip. You want to make sure your dumbbells work for your gains and allow for only the best workouts possible.
papababe Dumbbells
papababe Dumbbells are great workout equipment for those looking to build strength, burn fat, and create a stellar physique that others will envy. Perfect for free weight training, these can be stored easily for optimal convenience. Made from solid cast iron, these ensure durability and longevity and the rubber coating helps prevent damage to floors and other equipment. With a hexagon-shaped head to prevent rolling, the grip is also secure to prevent slipping and injury.
papababe Dumbbells are perfect for free weight strength training. Made from solid cast iron with a rubber head, this ensures durability, longevity, and protection.
Pros
Great for exercise and seeing results for strength and fat loss
Easy storage for convenience
Solid cast iron and rubber coating ensure durability and protection
Cons
Can be an expensive option
May have a strong scent
Price: Range from $39.99-$329.99
Best Dumbbell Set
While having a pair of dumbbells is great, having a complete set is even better. Although this may be more expensive and take up more space, you will have more variety to your exercises and workouts overall.
papababe Dumbbell Set
papababe Dumbbell Set is the perfect set of dumbbells for comfort and use. The dumbbells themselves are high-quality made of cast iron with a rubber coating for protection. Although a set, it doesn’t take up too much space and is perfect for your home gym and at home training. The set includes an A-frame dumbbell rack with a pair of 5-pound, 10-pound, 15-pound, 20-pound, and 25-pound weights making this a great set to help you reach your goals.
papababe Dumbbell Set is a perfect set of dumbbells ranging from 5-25 lbs. High quality iron is matched by a rubber coating for protection great for all your lifting needs.
Pros
Great dumbbell set for building muscle and seeing results
Dumbbells are quality and durable material
Doesn’t take up too much space
Cons
A bit limited on weight with it only ranging from 5-25 pounds.
Price: $299.99
Best Adjustable Dumbbells
An adjustable dumbbell is exactly what you need to save space and money when it comes to a dumbbell. What these can do is allow for easy adjusting and basically take more than one dumbbell and condense it into one.
Topeakmart Adjustable Dumbbell Weight Set
Topeakmart Adjustable Dumbbell Weight Set offers a great set of adjustable dumbbells that will save space and money when it comes to your dumbbell needs. Perfect for upper and lower body building exercises, the cement plates and iron bar allow for durability and the utmost quality. Anti-slip grips allow for comfort and safety and the ability to get the best workout possible. Included with this adjustable dumbbell set are four 4.4 lbs. plates, four 3.3 lbs. plates, four 2.8 lbs. plates, 2 bars with grips, and four spinlock collars.
Topeakmart Adjustable Dumbbell Weight Set is perfect for saving space and time. A complete set of adjustable plates, bars, and spinlock collars, you limit your dumbbells to one while still offering a range of weight.
Pros
Adjusting makes this easy to workout
Can add and take off weight for your desired amount
Save money and time with one set of dumbbells
Cons
May be a hassle to have to adjust constantly
May not be enough weight for some
Price: $41.99
Check out our individual review for Topeakmart Adjustable Dumbbell here!
Best Block Dumbbells
Block dumbbells also allow for easy adjusting and can provide for fairly great grip as well. While these may not be what some are looking for, if you enjoy lifting with block dumbbells, then we have a great set for you.
POWERBLOCK Elite EXP Adjustable Dumbbell
POWERBLOCK Elite EXP Adjustable Dumbbell offers an adjustable range of 5-50 lbs. and replaces 16 pairs of dumbbells with just one. The auto-lock handle feature includes two chrome adder weights so you can even adjust your increments by 2.5 lbs. for just that much more weight. Perfect for saving time, money, and energy, these are a great set of block dumbbells.
POWERBLOCK Elite EXP Adjustable Dumbbell ranges from 5-50 lbs. for all your lifting needs. This replaces 16 dumbbells with just one to save space and time.
Pros
Adjustable from 5-50 lbs.
Replaces 16 pairs with just one dumbbell
Nice feature to add increments of 2.5 lbs. for a little more weight
Cons
Stability between the plates may not be the best
Bit expensive for the overall quality
Price: $321.15
Best Hex Dumbbells
A traditional dumbbell with a hex design is perfect for stopping it from rolling and causing damage to floors or other equipment. Typically with a rubber head, this ensures the utmost protection for all your surrounding items.
Sporzon! Rubber Encased Hex Dumbbells
Sporzon! Rubber Encased Hex Dumbbells are widely used in gyms and home gyms since they work for a variety of purposes. Able to work specific muscles or provide for a full body workout, these are great dumbbells. Made from high-quality solid cast iron and encased in rubber, these dumbbells are durable along with a solid metal chrome finish textured handles for the best grip possible. The hexagon-shape rubber encased head offers protection and limits rolling around.
Sporzon! Rubber Encased Hex Dumbbells are great to use for a variety of exercises. Solid cast iron encased in rubber ensures quality, durability, and protection while giving a great grip.
Pros
High-quality material and rubber coating ensure durability and protection
Good feel and texture for workouts
Cons
Grip may be too thick for some
Price: Ranges from $39.54 to $92.00
Best Dumbbell Set For Home Gyms
For those looking to seriously beef up their home gym, a complete set of high quality dumbbells will give you a professional look and feel from the comfort of your own home. While this may be an expensive option, if you can make it happen, it is totally worth it.
American Barbell Series IV Urethane Dumbbells
American Barbell Series IV Urethane Dumbbells are commercial grade and high quality construction at an affordable price. The dumbbell features a solid steel core, a hard chrome plated handle, and top tier urethane head to handle any abuse the weight may endure. Designed for comfort, the larger radius outside and inside edges make this conducive to all exercises. With a complete set of 5-50 lbs., all those home gym needs are right around the corner and absolutely within reach.
American Barbell Series IV Urethane Dumbbells are commercial grade and high-quality at an affordable price. Designed for comfort, this complete set is perfect for rounding out your home gym.
Pros
Complete set of dumbbells ranging from 5-50 lbs.
High quality construction and top tier urethane finish for protection
Comfortable and easy to use grip
Cons
Premium priced option
Will take up a lot of space as it is a complete set
Price: $2,100.00
Best Dumbbell Rack
Of course, with all these dumbbells, you need a place to store them. Having a sturdy and stable rack will give you the best chance at storing these weights in a great place to take up minimal space.
Marcy 3-Tier Dumbbell Rack
Marcy 3-Tier Dumbbell Rack is exactly what you need to store all of those dumbbells when your not using them for your workout. Made of steel, this heavy duty rack can withstand damage and intensive use over time and a durable powder coat finish offers reinforcement and a great quality coat on top. Compact and great for saving space, this multi-level storage rack is exactly what you need to make that home gym feel a little more complete and organized.
Marcy 3-Tier Dumbbell Rack is a heavy-duty rack designed to hold weights and withstand damage. A multi-level rack, this is great for storage and staying organized.
Pros
Heavy duty steel and quality construction
Great for saving space with a compact design
Powder coat finish ensures durability and longevity
Cons
May not hold as many weights as you have or would like it to
Price: $116.72
Benefits Of Dumbbells
While we all know how helpful dumbbells can be, the benefits of using them are too hard to ignore. Great for training and for small spaces, dumbbells can be a game changer when it comes to taking your workouts to new heights. Benefits of dumbbells include:
Safe and effective exercise: Using dumbbells ensure a safe and effective exercise by allowing you to maintain proper form without too much weight and if the weight does get too much, you can ditch it safely without putting yourself at risk of injury (1).
Perfect for muscle growth: Great fitness tools, dumbbells are perfect for increasing muscle growth by creating time under tension and adding nice resistance to your workouts (2).
Adjust for strength and symmetry: You can work one arm or one leg at a time with dumbbells and this will be perfect when it comes to strength and symmetry for the ideal physique (3).
Add variety and versatility to workouts: With dumbbells, you get the best of all worlds as they can be used for a variety of workouts and different exercises to challenge you.
Convenient pieces of workout equipment: Easy to use and easy to store, dumbbells are incredibly convenient pieces of workout equipment.
What To Look For In A Dumbbell
Aside from price, you want to make sure your dumbbell has some features to offer the best workout experience possible.
Grip/Knurling
You want to look for the type of grip because grip and grip strength matter. Having a safe and effective grip can work wonders for all your fitness needs. Especially as you get to heavier dumbbells, the grip you have can help you feel secure and less vulnerable for all your needs (4).
Handle Size
You want to look for the size of the handle being its diameter. A fatter handle will require different muscles to grip and different muscles worked and you may not fully want that. Just be mindful of how big you want the handle to be.
Adjustable/Fixed
This is important because this plays into price. If you wanted dumbbells with fixed weight, you are going to need more space, more weights, and more money. Adjustable dumbbells are great for saving space and money and offer an adjustable option to cycle through weights.
Dumbbells Vs. Kettlebells Vs. Barbells
While all of these are great for working out with, each offers a bit of a unique take on an exercise that can benefit you in different ways. For those interested in more conditioning and endurance based workouts, kettlebells are perfect for that (5). The handle and overall feel allows for better movements when it comes to higher intensity work. Barbells will be helpful for those looking to lift heavier weight for you can pack on the pounds and allow your whole body to work from just one piece of equipment. Dumbbells fit nicely right in the middle. For those wanting to work on isolation exercises or compound movements, dumbbells are great, easy to grip, and can provide for an amazing workout and serious gains.
How We Choose
When it comes to choosing the best dumbbells, we look at a number of factors because you deserve to have only the best on the list to choose from. We look at the company and the brand representing the product. It is important that a company works for you and all your intended goals and is reputable in their mission to produce only the best workout equipment around. We then look at the quality and other attributes of a good dumbbell including material, durability, grip, and overall feel. This will ensure quality workouts and optimal effectiveness of the product. Lastly, we look at price because we know these products can get expensive. It is possible to find a great dumbbell while still being at an affordable price.
FAQ Section
What is the best dumbbell?
papababe Dumbells. These dumbbells are perfect for those looking for great workout equipment to build strength, burn fat, and create a winning physique. Made from solid cast iron, these offer great strength and total durability.
How much weight should I look to get out of my dumbbells?
This all depends on how much you lift. For most exercises, it is safe to say that around 50-60 lbs. is a good cut off point. While you may need heavier weight on certain exercises, the solution would be to toss on more reps to still see great gains.
Can I get a good workout with just dumbbells?
Absolutely. Having a well-rounded workout is obviously the goal, but with dumbbells, you can work isolation exercises and compound exercises to really give yourself the best chance at the growth you want most.
Wrap Up
Dumbbells are the perfect workout tool for those at-home training needs. Able to save space, provide for great workouts, and really give you the gains you want most, dumbbells can really give you everything you want and more to give you the best growth possible. Finding the right set of dumbbells may seem daunting, especially with a market so saturated in fitness equipment, but it is possible. Check out our list above of the best dumbbells and find the right pair for you today.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Shaw, I.; Shaw, B.; Shariat, A.; Brown, G. (2016). “Review of the Role of Resistance Training and Musculoskeletal Injury Prevention and Rehabilitation”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Franettovich, M.; Hides, J.; Mendis, M.; Littleworth, H. (2011). “Muscle imbalance among elite athletes”. (source)
Lee, J. A.; Sechachalam, S. (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Manocchia, P.; Spierer, D.; Lufkin, A.; Minichiello, J.; et al. (2013). “Transference of Kettlebell Training to Strength, Power, and Endurance”. (source)
5 Arm Exercises To Make Your Guns Pop
Best Arm Exercise For Bigger Arms
If you’re a gym regular and still can’t build your arms, you might already know to grow your pythons takes more than doing a few curls. You need to train your biceps and triceps with a balanced approach to build symmetry and proportions.
Having muscle symmetry and the right proportions can add delusion and make your arms look bigger than they actually are. Follow the exercises mentioned in the article to make the most of your arm training.
21’s
If you haven’t tried 21’s, you have no idea what a brutal bicep pump feels like. You’ll have to drop your ego at the door before performing the 21’s as you’ll only be ab able to lift around 30-40% of your normal bicep curl weight.
For the first seven reps, lift the barbell from the bottom to the mid-way point. From the top to the bottom will be the next seven reps, and you’ll finish the set by performing seven barbell bicep curls with a full range of motion.
Floor EZ Bar Skullcrushers
Most people make the mistake of limiting their range of motion by overloading the bar while performing the barbell skullcrushers. In this exercise, you need to lie down with your back on an exercise mat and an EZ bar placed right next to the top of your head.
While keeping your elbows and upper arms parallel to each other and perpendicular to the floor, lift the barbell by extending at your elbows. Contract your tris at the top of the movement. Return to the starting position and touch the floor with the weight plates on the bar before repeating for another rep.
Arm Blaster Hammer Curls
The arm blaster is one of the most underutilized accessories in the gym. Using the arm blaster turns your normal dumbbell curls into an isolation exercise by eliminating the possibility of using momentum to lift the weights.
Performing the dumbbell hammer curls using an arm blaster will help in developing the length and peak of your guns. Make sure you squeeze your bis and tris with every rep while performing the exercises mentioned in the article.
Single Arm Cable Extensions
Unilateral exercises like the single-arm cable extensions are an incredibly effective way of fixing muscular imbalances. Performing the single-arm cable extensions can also help you achieve a better mind-muscle connection and hence a better pump.
Hold the cable in one hand with a neutral (palms facing the side) grip and the pulley should be at the highest position. With a slight bend in your back, push the cable towards the floor while maintaining your elbows in the same position. Hold and contract your tris at the bottom of the movement and repeat for the recommended reps.
Double Arm Overhead Cable Curls
Ask someone to show you their guns, and they’ll probably hit the front double biceps pose. Performing the double-arm overhead able curls can help you build the roundness, peak, and separation in your bis which can make your guns pop.
To perform the overhead curls, attach the pulley at a height where it is slightly above your shoulder level. Your upper arms should be in a straight line and parallel to the floor while you’re performing the exercise. Contract the life out of your pythons as you flex them at the front double biceps pose position.
What is your favorite arm exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Tony Huge Provides Update After Battle With COVID Delta
Tony Huge took to Instagram to provide an update on his condition following catching the COVID Delta variant.
Tony Huge is a bodybuilder and spokesperson for enhanced labs. He is a huge name in the sport in many areas and has plenty of work under his belt. On Wednesday, he took to Instagram to reveal his latest battle.
Huge revealed that he has been battling COVID for three weeks. This was not the original variant that sent the world into a pandemic, but the Delta variant that seems to be coming on strong.
“2 weeks with Covid Delta took 30lbs of my gains and almost took my life. I’m completely recovered from the virus but it’s going to take a loooooong time to recover my energy, strength, and mental performance. This is really embarrassing to me because I should be the last person that should get nailed this bad given my health and my expertise but the first thing it took was my brain power. Confusion and mental fog and low energy hit fast and I wasn’t able to treat myself properly.”
Tony Huge has conducted many experiments on himself with different anabolic steroids. He is a self-proclaimed underground scientist and this is why he has been able to do studies in different ways. Huge has made an impact on bodybuilding in many ways but his progress was slowed down by his battle with this virus.
There is no doubt that Huge will be back to normal soon enough but it shows that the virus does not discriminate. He mentioned that it will take some time to get back to where he was physically and how the virus even took a toll on his mental state.
“As my brain function comes back slowly now I’ll be able to reflect on all of it and learn and help others better. Note: I was immune to the first strain of covid. this one was definitely a mutation. I won’t be able to respond to all comments/questions but ill use them to make videos so I will end up answering all your posted questions by video over the next few weeks,” Huge continued on Instagram.
It is clear that Tony Huge will not be shy about discussing his recent battle with Covid Delta. He will be able to speak on his experiences and help others, which is something he has been interested in doing for a long time now.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
5 High Protein Breakfast Ideas That Aren’t Eggs
While eggs are an easy go to, don’t be afraid to change it up a bit.
Breakfast. The most important meal of the day. A time where we can fuel our bodies and give them everything they need to thrive, whether that be in the gym or simply doing everyday activities we love. Getting adequate amounts of protein in the morning is essential and can prove to be highly effective for all your gains no matter the time of day. But, how often do you gravitate towards eggs? Hey, we don’t blame you. An easier food to make packed with tons of protein, it makes perfect sense.
But you want to enjoy breakfast. Adding variety to your diet, and especially that all important first meal of the day can be a huge plus when it comes to getting the most out of breakfast. So, while eggs are great and all, why not sprinkle in some other foods to give you additional, and potentially more flavorful, amounts of protein to boost all your gains.
Let’s take a look at some high protein breakfast ideas that aren’t eggs. While you egg lovers may be skeptical, it’s not too hard to come up with awesome ideas. And who knows, maybe you can always add an egg to these ideas anyway.
Importance Of Protein
Before we dive into these foods, it’s important to know the true value of protein and what it actually does for your body. Protein is the building block of all muscle, so for those seeking the best gains possible, making sure you hit your protein mark is more than important when it comes to building that massive physique. By hitting your protein marks, you ensure proper growth and recovery, allowing those muscles to rebuild and repair themselves effortlessly so you see those gains come to life (1). Protein can also keep us full, eliminate snacking, and promote weight loss and management to keep us on a better dietary routine to maximize our health (2).
5 High Protein Breakfast Ideas
Those egg lovers out there have been waiting to see what other high protein breakfast ideas are out there. While you’re still skeptical, you’ve made it this far so you’re also clearly interested. Let’s dive into some awesome high protein breakfast ideas that kick eggs to the curb.
1. Overnight Oats
An easy to make and great addition to any morning routine, overnight oats are your convenient grab and go option to make those mornings easier. Mixing oats with your desired protein powder, add either water or your choice of milk and let it sit and soak in the fridge overnight. Top with fruit or whatever you desire and enjoy this protein packed on-the-go meal.
2. Chocolate Protein Pancakes
While these pancakes do involves eggs or egg whites as an ingredient, this delicious meal squashes just eating plain old eggs. Taking your desired chocolate protein powder and whipping up a phenomenal pancake batter, put these on a pan and let them sizzle. You get a great boost of protein from both the protein powder, and yes, the eggs or egg whites.
3. Greek Yogurt Parfait
Greek yogurt has an immense amount of protein when compared to other yogurts and this breakfast parfait looks like something you would eat for dessert. Adding your yogurt with fruit, granola, nuts, seeds, or whatever other toppings you desire, this parfait can easily top 20g of protein and offer a tasty way to diversify your breakfast ideas. It’s also not a bad grab and go option either.
4. Peanut Butter & Banana Toast
While this idea may seem too simple, trust us, it will keep you full and taste great. An incredibly easy meal to make, you get protein from the peanut butter and a great source of potassium from the banana. To add a nice taste, you can sprinkle some chia or other seeds on top, or for those of you with a sweet tooth, drizzle some honey for that added sweetness.
5. High Protein Smoothie
Sometimes its tough to sit and eat solid foods in the morning. We get that. But a high protein smoothie offers no excuse to get all that protein into your body to kickstart your day the right way. Mixing in your favorite protein powder, add whatever else you’d like be it nuts, fruits, greens, nut butters, or whatever else you feel would make this smoothie more enjoyable. And before you tell us you’re schedule is too busy, prepare it at night and take it as you leave.
Value Of Protein Supplements
So, there you have it. Some great breakfast ideas to really give you the best chance at seeing gains while diversifying your appetite away from just eggs. What you may have noticed in some of these recipes is a protein powder. Protein supplements are an easy and essential way to get adequate amounts of protein into your body by just making a shake (3). The nice part is, they can be added to meals to provide protein, offer taste, and blend right into the recipe.
Enhanced Labs has a great protein powder that makes your life just that much easier. With 25g protein and just 110 calories, this high quality whey protein undergoes a sophisticated filtration process to isolate out just the protein. What you are left with is 90% pure protein. Enhanced also added a digestive enzyme blend to ensure this powder is gentle on your stomach and provides for better protein utilization. Great for boosting gains and optimizing recovery, this whey isolate needs to be on the shelf.
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Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
So, there you have it. It is possible to have a great breakfast without simply relying on eggs. Adding some diversity to your meals will make you enjoy them more and give you the best chance at seeing the results you want most. A solid protein supplement can only add to those gains and give you everything you want and more so you can enjoy your workouts and your meals.
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
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein ion weight loss and maintenance”. (source)
Gelsomin, Emily (2020). “The scoop on protein powder”. (source)
Melvin Anthony: Bodybuilding History And Competitive Hunger Are Largely Missing Today
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Melvin Anthony believes that bodybuilders today don’t know enough about the sport’s history.
Melvin Anthony has previously stated in our earlier interview segment that bodybuilders today train very hard but could be training harder. Overall though – he believes that bodybuilders today are still extremely hard working and talented. The bigger problem, in his opinion, is that modern bodybuilders do not know enough about history, do not have enough camaraderie, and are not competitive enough. In our latest GI Exclusive, Melvin Anthony goes into detail about how a lack of bodybuilding history and hunger is hurting modern bodybuilding.
In this segment of our GI Exclusive interview, we started off by asking Melvin Anthony his thoughts on Women’s Bodybuilding. It’s a division that was near death only a few years ago but has since been revived by its return at the Olympia weekend. Anthony ultimately didn’t touch much on this topic in his answer. Instead, he expanded on a bigger issue he finds with modern bodybuilding. An issue that is directly related to the trials and tribulations of Women’s Bodybuilding and perhaps other divisions.
Melvin Anthony believes that Women’s Bodybuilding gets a bad rap for a few reasons – but the biggest is a lack of respect for muscle above all else – and a lack of respect for history. While many bodybuilding fans and young competitors certainly know the legends in the sport – Anthony worries that there is a lack of extensive knowledge of bodybuilding history. How can the new generation of bodybuilders break barriers if they don’t know what was done before them? How can you break the rules before you know where the rules came from?
Melvin Anthony had previously stated to us that bodybuilders train very hard today – but could be training harder. His words in our new segment today are an extension of that idea. He believes that it’s a lack of historical bodybuilding knowledge that prevents bodybuilders from training even harder and breaking new ground. Attention spans are so thin due to the instant response of internet and social media. It causes people to lose sight of the past. At least, that’s what Anthony believes.
The biggest irony behind this is that the internet can be used to gain more information more than ever. Melvin Anthony points out that bodybuilders today have the entire history of bodybuilding at their fingertips. Posing routines and competitions from each era can be watched on YouTube. Bodybuilding greats can be studied in a play-by-play detail. Not just the biggest legends but also the dozens of other great competitors who made big impressions in their era but perhaps didn’t land Ronnie Coleman status.
On top of this, Melvin Anthony believes that the hunger in competition has diminished. While his reasoning is purely anecdotal, he worries that bodybuilders are too willing to settle for sixth or third place before they even actually compete. Real champions, Anthony argues, will always believe they are the best. They will go into every competition thinking they will win until they don’t. If a competitor goes in thinking, “I hope to at least get third place.” They aren’t hungry enough.
Of course, there are likely still bodybuilders today with strong wills and hungry beliefs of victory. But from Melvin Anthony’s personal experience looking at modern bodybuilding – he doesn’t see it the same way as the past. Is he right? Or is he simply not looking in the right places? Or perhaps he’s not as in tune with current bodybuilding as he’s gotten older? It’s impossible to say with 100% certainty until this new era recedes into the past and is looked back on in retrospect.
You can watch Melvin Anthony talk about bodybuilding history and hunger to compete in our latest GI Exclusive interview segment above!
Ivan Makarov Vows to Break Deadlift Record at Deadlift World Championships
Ivan Makarov is setting his sights in the deadlift world record.
Ivan Makarov is ready to break the Deadlift world record. Established by Hafthor Bjornsson in 2020 Makarov has staked his claim on the record. Makarov has vowed to eclipse Bjornsson’s 501kg deadlift with a potential 505kg lift.
It appears that August 14 could be the time. Ivan Makarov has vowed to break the deadlift world record at this weekend’s Deadlift World Championships. It appears that Makarov is ready to finally break the record set by Hafthor Bjornsson last year. Hafthor deadlifted 501kg and now Makarov has vowed to pull 505kg at the World Championships.
The event will feature some of the best strongman and powerlifting competitors in the world all bent on shattering the deadlift world record.
Incredible Strength
Ivan Makarov has proven over the last year that he’s more than capable of breaking the record established by Hafthor Bjornsson.
472 kg for 2 times! So my preparation for the world deadlift championship, which will be held in England on August 14, is coming to an end, I will represent Russia at the championship ?? and the @salut_geraklion sports complex, all the preparations went according to plan in the center of power of the SC “SALUT HERAKLION”, a special I want to express my gratitude to the President of the Heraklion Foundation Sergey Alexandrovich Eremin @saeremin, as well as to everyone who is around, believes and supports me in this difficult path. Friends will be very grateful if you share this video ?
Vow to Break The World Record
Ivan Makarov vowed to deadlift 505kg at this weekend’s world championships. Makarov took to Instagram to make his desire known and to encourage fans to tune into the event.
I’m Ivan Makarov, and I will be coming to the Deadlift World Championships on 14th August to pull 505kg and compete at the World Open. Sign up to officialstrongman.com to watch the livestream.
Ivan Makarov has all the tools at his disposal. Now it’s all about if he can actually pull off the nigh impossible.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg is one of the biggest actors in the world and is known for having an incredible physique.
Actors have to adjust their overall look depending on a role they are going to be playing in their latest movie. For Mark Wahlberg, this is nothing new.
Wahlberg is known as one of the biggest actors and has been showing off his incredible physique on the big screen for years. On Monday, the two-time Oscar nominee took to Instagram to show his latest progression.
Mark Wahlberg was seen performing a set of toes-to-bar where he was hanging from a bar and lifting his feet as high as possible. Wahlberg kept his caption short and sweet by simply saying “still celebrating.” He did not reference his change in physique but it is clear that Wahlberg has been putting in some serious work over the last three months.
This is nothing new for the actor. He has been in several roles where he was able to show off his progress in the gym. At 50 years old, Wahlberg is back to having that shredded six pack that he has sported for years.
Wahlberg recently spoke about his recent transformation in an interview with Jimmy Fallon on his late night show on NBC.
“I had to consume for two weeks, 7,000 calories, and for another two weeks, 11,000 calories — and it was fun for about an hour.”
Wahlberg revealed that the process “wasn’t fun” and “you just tough it out.” Wahlberg had to put on an additional 30 pounds for a role in Father Stu, where he played a bipolar priest who used to be a boxer. This film has not been released yet. After filming, it is clear that Wahlberg wanted to get back in shape and he has done so with flying colors.
This is not the first time Mark Wahlberg has lost a significant amount of weight in a short period of time. He has revealed in the past that he once lost 10 pounds in five days by drinking the broth of boiled animal bones.
The transformation gone through by actors is significant and completed in a short amount of time. This is because of their insane training regimens along with the luxury of home gyms and elite trainers. Wahlberg has both and his results cannot be argued with.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Donkey Calf Raises Greatly Influence Calf Growth
Maximize your calf training for those bulging calves with a great exercise in the donkey calf raise.
As a part of that sometimes dreaded leg day, it would be a huge disservice to neglect our calves. How silly would that look to have massive quads, tight hamstrings, and then underwhelming, tiny calves. Looking to those exercises that can increase strength and size can prove helpful, especially when it comes to building an often overlooked muscle like our calves. Donkey calf raises are a great way to make this happen and can really work for a number of benefits. As an effective exercise, this needs to be in your leg day routine.
Let’s take a look at donkey calf raises and see what this calf exercise is all about. From what it is, to muscles worked, and the many benefits of it, we’ll show you how to perform it to optimize growth so you see those bulging calves others will envy.
What Are Donkey Calf Raises
Donkey calf raises are a great bodyweight exercise designed to build strength and size in your calves to improve things like power, speed, explosiveness, ankle mobility, and overall calf size. The movement is relatively simple but requires care so as to not hurt yourself or put yourself in a vulnerable position. Not quite an isolation exercise, this comes close to working just your calves and is a great way to really feel a burn and promote the growth you want most (1).
Muscles Worked
The main muscles worked with donkey calf raises are your gastrocnemius and the soleus. These are the two muscles that make up your calf muscle as a whole and this exercise works to increase strength and size in both. These muscles are important for movements like running, walking, and a host of others. While not as strong, you do feel some work done in the hamstrings and also your abs. This results from the stretching motion and the stability needed to perform the exercise.
Benefits Of This Exercise
Donkey calf raises have great benefits to the development of your calves and can improve your overall physical health and performance. Benefits of this exercise include:
Increased size and strength: By working your calves, you develop strength and size with the increased muscle activation and resistance of this exercise. Building big calves can be challenging but this exercise is here to help (2).
Better jumping ability: With the increased strength, you can develop your jumping ability for those who need it for sports performance.
Enhanced speed and explosiveness: Along with better jumping ability, work to increase speed and explosiveness for whatever movements may require it.
Better ankle stability and movement: Building stronger calves can work to protect the ankles and increase stability and mobility for optimal performance (3).
Great exercise to almost isolate the calves: While this exercise does not solely isolate the calves, it is close and offers a unique way to increase that strength and size.
How To Perform It
Here are the steps for performing donkey calf raises:
Set-up a flat bench in front of a step or raised block. You will want this to be in a comfortable position to hold on to.
Position the balls of your feet onto the step or block and bend forward to take hold of the bench in front of you.
When ready, drop your heels as far as they can go and then initiate the upward movement. Really give a squeeze at the top and hold for a brief pause.
Lower back to the starting position making sure to readjust so you remain in a comfortable and stable position.
Repeat for your desired number of reps.
Additional tips: You can add weight if you choose for more resistance by using a belt and be sure to control the tempo to really get the most out of this workout.
Featured Supplement For Continued Gains
When it comes to your workouts, and especially this exercise in donkey calf raises, it is important to have a supplementation routine ready to go to tackle any and all of your gains. While many supplements do exist to work to boost those gains of yours, knowing which ones to take will prove most worthwhile. A pre-workout is great for tackling those energy boosts and muscle pumps while an intra-workout BCAA can help push past fatigue and offer continued energy. Something like a creatine supplement, mass gainer, and fat burner can also work for your gains, but one supplement is necessary for growth and recovery, being a protein powder (4).
Transparent Labs 100% Grass-Fed Whey Protein Isolate
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Donkey calf raises have the ability to prove worthwhile for our calf building goals and greatly affect our overall look and performance. Able to increase strength and size, while also aiding in other areas like ankle mobility, explosiveness, power, and speed, this exercise is one to really challenge your ability to grow those calves to a size others will envy. With so many benefits, it would be a disservice to not include this exercise in your routine so give it a try and see what donkey calf raises can do for you.
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
Schaardenburgh, Michel V.; Wohlwen, Martin; Rognmo, Oivind; Mattson, Erney (2017). “Calf raise exercise increases walking performance in patients with intermittent claudication”. (source)
Cen, Xuan Z.; Liang, Zhi Q.; Gao, Zi X.; Lian, Wen L.; et al. (2019). “The Influence of the Improvement of Calf Strength on Barefoot Loading”. (source)
Hasselgren, L.; Olsson, L. L.; Nyberg, L. (2011). “Is leg muscle strength correlated with functional balance and mobility among inpatients in geriatric rehabilitation?”. (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)