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Top 5 Dumbbell Exercises You Should Be Doing
Getting back to the basics
Ah dumbbells. I don’t know about you guys but they remind me of Junior high school. Before all these crazy machines were popular – dumbbells were the way to get strong. Everybody remembers doing dumbbell curls in your friend’s basement with his dad’s weights and thinking “Oh my God I’m so strong, the girls are gonna love this.” Well it’s no secret that dumbbells are just as valuable today as they were back then, if you know how to use them that is.
Dumbbells are great because they provide you with a wide range of motion while lifting as well as being economical on space. You may not have the room to hold a barbell and plates but most of us have enough room for a couple of dumbbells. With that being said, just because you have the equipment doesn’t mean you’re using it to the best of your ability. We’re going to show you some compound exercises to help you get the most out of those barbells and shred your bodies in the process.
Curl and Press
This is a great exercise that combines two singular movements (the bicep curl and shoulder press) in a natural progression movement that will get you strong and lean.
Stand with your feet slightly wider than hip-distance apart. Hold one dumbbell in each hand next to your legs. Face your palms forward with your thumbs farthest from your body.
Exhale, bend your elbows and raise the dumbbells to your shoulders. Inhale and rotate your wrists so that your palms are facing away from your body.
Exhale and lift the dumbbells over your head.
Inhale, bend your elbows and lower the weights to your shoulders. Exhale, rotate your wrists and face your palms toward your body.
Inhale, straighten your arms and lower the weights to your sides into the starting position.
Complete one to three sets of 10 to 15 repetitions. Rest for 45 to 60 seconds in between sets.
Alteration
If you want to up the exercise try starting in a squat position with weights held by your sides ad squat up into the curl and press. Still not enough? Hold the press at the top and squat into that also. After a couple, you’ll feel it.
The Crush Grip Goblet Squat
The goblet squat is a great exercise that was popularized by legendary strength & conditioning coach Dan John. This exercise not only hits all your leg muscles but because of the grip it engages your core and chest.
Stand holding a light dumbbell by the horns close to your chest. This will be your starting position. You want to actively squeeze into the dumbbell either by the head or the body. This activates the chest muscles.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Alteration
If you like this exercise you might also want to try the Dumbbell Front Squat. It’s a regular squat but you bend your elbows and put both dumbbells on the meaty part of your shoulders. Pause at the bottom and then come back to starting position. This will strengthen your core as well as giving you strength and stability.
The Dumbbell Bench Press
This exercise is preferred to the the barbell bench press for many bodybuilders. For one, it adds additional difficulty because not only do you have to lift the weight but also balance them individually. This move also allows for a deeper stretch and better symmetry as you can work each side individually.
Sitting on the end of the bench, with the dumbbells resting against your abdomen and thighs, slowly lay back onto the bench. Lift the dumbbells to a position directly over your chest.
Lower the dumbbells until they are slightly lower than your chest and then press the dumbbells to full extension.
After performing your set number of repetitions, lower the dumbbells back to your abdomen and sit back up so the dumbbells are again resting against your thighs and abdomen.
Alteration
If you want to make things interesting try making sure the sides of the dumbbells clink at the top of each extension and then rotate your wrist inward so that the sides of each barbells touch before breaking them back to your chest. This will keep your arms extended longer and the range of motion will hit different muscles.
Bulgarian split squats
This exercise will not only test your strength but your balance. This is a movement that will keep you limber and strong in the off season.
Hold a dumbbell in each hand, stand facing away from a bench, and place the top of one foot on the bench.
Try to keep all the weight on your front (standing) foot as you bend at the knee and descend into a one-legged squat.
Alteration
If you’re feeling froggy try curling the weights either as you go down or when you’re in the up position.
Dumbbell Pullover
You can look at this movement as a back exercise or an upper chest exercise but either way you should incorporate this into your dumbbell repertoire.
Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only the back of your shoulders touching the bench and your legs holding up your lower body (almost in a back bridge pose) . Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered.
Go back to staring position and continue for your set amount of reps.
Alteration
To direct this exercise toward your chest, keep your elbows close, choke up towards the head of the dumbbell, and concentrate on powering the movement with your hands. To direct it toward your back and lats, let your elbows flair out more and concentrate on using your elbows to power the movement.
There you have it, the top 5 dumbbell workouts that will keep you lean and strong in the off season. Have you tried any of these before? Are we leaving any killer ones out? Let us know.
Drop Set Benefits For Muscle Growth
Look to maximize growth by putting drop sets into your next workout.
Given all your hard work in the gym, plus that strict nutrition plan you follow, you may be seeing very little movement when it comes to your gains. You may be hitting what is called a training plateau, an unfortunate stage in your training where you stop seeing results despite how hard you work inside and out of the gym. While this can be incredibly frustrating, not all hope is lost. There is one great way to break this plateau and start that upward incline of gains once again.
The solution is drop sets. As a great way to increase muscle mass by ensuring healthy muscle fatigue and increased blood flow, drop sets will promote hypertrophy and get you out of that unfortunate fitness funk. Drop sets work by performing an exercise at a desired weight and then reducing that weight once muscle failure has been achieved with each previous weight. Without heading to rest, you continue down until ultimate failure has been achieved and whatever muscle you chose to target is completely dead.
Drop sets are great because to start, you only recruit a certain amount of muscle fibers, but once you start declining in weight, you start to recruit other muscles which will help with ultimate muscle growth (1). Bodybuilders will also use drop sets as a way to create symmetry in their physique. Straight sets will only really hit the first layer of muscle fibers, which can build muscle initially, but eventually lead to that dreaded plateau. Drop sets work to get deep in the muscle fibers for massive gains of strength and power.
Why Drop Sets Are Effective
Drop sets are the ultimate plateau breaker because it forces your body to adapt to various loads. Your body can get used to one type of exercise where it reaches the point of zero to minimal growth. That is why it is so important to constantly change your workouts and add diversity to the exercises you implement. Drop sets will boost your intensity and volume and surprise your muscles forcing them to do one thing, which is grow (2). As the initial fatigue settles in, your larger muscles rely on those deeper in for help working the entire muscle, as well as the smaller ones around it to promote hypertrophy and overall strength.
Drop Set Cautions
While this seems like a fast way to see gains, it is important to not perform drop sets on every single exercise. Excessive fatigue can lead to overtraining which will not only put you out of the gym, but can have the opposite effects for muscle growth. Signs of overtraining include increased heart rate, fatigue, a decrease in appetite which can lead to weight loss, increased effort on workouts that used to be manageable, and poor sleep (3).
Drop sets can result in large muscle tears, which are great for muscle growth, but without the proper rest and recovery can lead to adverse effects. Focus on one muscle group with isolation exercises to increase your chances for growth without needing to take so much time off in between. Proper rest and supplementation are also key in recovery and muscle hypertrophy.
With all this said, drop sets are there for your benefit. Compared to traditional sets, your chances for growth increase exponentially when done the right way. They also allow for a better workout in less time since your output level is so high. Since your body does adapt to exercises, drop sets work the same way so placing them in your workout strategically and efficiently is key for continued growth.
Types Of Drop Set
Plate Stripping
Plate stripping is a drop set option when using a barbell. Starting with the desired amount of weight in plates, work to continue the exercise by taking plates off and decreasing weight as you go. Working with a partner for this is more beneficial than being alone to ensure you do not get a lot of rest in between by having to stop to take the plates off. This is very effective if you go until there is no weight left on the bar. Plate stripping works great for a number of exercises including squats, barbell lunges, or the bench press.
Run The Rack
Running the rack is a great drop set exercise and works exactly how it sounds. Start with a higher weight with the dumbbells and continue your exercise until failure. Start moving down the rack getting lighter each time and perform as many reps until failure with as much of the rack as you can. These are great for bicep curls, triceps kickbacks, dumbbell chest presses, lunges, and Bulgarian split squats. Keeping good form is key to avoid injury since the load will be increased.
Up The Stack
Up the stack is great for machine exercises and can be done solo, which is an added benefit. By performing the exercise at the starting weight, you don’t have to take too much time resting to pull the pin and change weights. A safe alternative to plate stripping since you have the assistance of the machine, up the stack is a solid choice for your drop set workouts. These are great for incline machine chest press, seated leg curls, or anything to do with cables, like triceps pulldowns or cable raises.
Wrap Up
If you have started to reach the unfortunate plateau and are looking to change up your workouts, drops sets are a great way to do so. By safely performing these exercises, you will enhance muscle hypertrophy and start seeing those gains flow again. By forcing your muscles into a state of fatigue, you work to get deep within to really promote growth and muscular endurance. Try out drop sets using the techniques of running the rack, plate stripping, or upping the stack to really get the benefits and enjoy the pain of knowing you are working hard for those gains to start showing again.
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
Bentes, Claudio M.; Simao, Roberto; Bunker, Travis; Rhea, Matthew R.; Miranda, Humberto; Gomes, Thiago M.; Da Silva Novaes, Jefferson (2012). “Acute Effects of Dropsets Among Different Resistance Training Methods in Upper Body Performance”. (source)
Schoenfeld, Brad; Grgic, Jozo (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Roy, Brad A. (2015). “Overreaching/Overtraining”. (source)
Green Alert: Top 8 Fruit and Vegetables to Boost Your Gains
When it comes to talking about diet, protein has always been top of that conversation, you can hear guys at the gym saying to one another, ‘yeah bro, I take 2 grams of protein per lb of bodyweight, that’s what you need to do to build solid muscle, you should do the same’…blah blah blah blah. Bro science at work!
But what about your carbs, fats, forget that, are you even allowed to eat fruit and vegetables anymore? As they obviously don’t have any protein in them…
Well fear not as the old adage of, ‘don’t forget to eat your greens’ isn’t dead (just yet), as fruit and vegetables have more benefits than you may have initially thought.
So I am going to breakdown the Top 8 fruit and vegetables that can help boost and take your gains to the next level.
1. Pomegranates:
Research from a 2016 study found that this fruit accelerates muscle recovery and soreness.
The study stated that pomegranates ‘seems to ameliorate (make) the capacity to adhere to an intensive training program. Therefore, elite weightlifters are advised to use natural POMj (pomegranates), during intensive training program and competition to accelerate muscle recovery’.
2. Peppers:
The brighter the colour the better an antioxidant (which is essentially a substance that helps protect against disease).
Peppers are high in vitamin C, as half a cup gives you 30% of your Recommended Daily Allowance (RDA).
According to a 2013 study concluded that the ‘human skeletal muscle is highly responsive to vitamin C intake, and exhibits a greater relative uptake.’
The benefit here is that vitamin C can help process carnitine, and carnitine is essential in energy production, as it transports fatty acids into the mitochondria so they are used to produce energy.
3. Soybeans:
Unlike other vegetables this is a great source of protein, (and can also come in the form of edamame), but it also boasts a high content of leucine (which is 1 of the 3 main branched chain amino acids, which are beneficial in boosting muscle growth and performance).
Leucine is particularly beneficial as it can help with the growth and repair of bone and muscle and is also beneficial in the production of growth hormone.
So add a cup of soybeans to your next meal.
4. Tomatoes:
As a regular fruit, yes I said it, it’s a fruit, is a great antioxidant, and it also contains lycopene, (which is generally found in bright red fruit and vegetables).
A study from 2011 concluded that ‘lycopene in tomato juice has a beneficial effect on the oxidative stress on athletes and will improve their performance level when used as a supplement.’
Oxidative stress is the result of physical exertion of endurance exercise which leads to a depletion of energy, thus causing an imbalance and compromise of normal body functions.
A 2016 study also found that the ‘ingestion of tomato juice prior to exercise (pre workout), attenuate exercise-induced fatigue. Tomato contains many components that could prevent fatigue via synergistic and/or additive effects’.
So maybe swap out your current pre workout for tomato juice instead.
5. Pineapple:
Have you ever wondered why some bodybuilders eat their chicken with pineapple, or why it is added to pizza?
Well believe it or not there actually is a valid reason, well maybe not for the pizza, but pineapples contain the enzyme bromelain, which is a complex mixture of protease, and protease is an enzyme which breaks down proteins and peptides into amino acids.
So having a slice of pineapple next to your protein doesn’t look so crazy now.
6. Kimchi:
Made from fermented vegetables, and contains the bacteria of the Bacillus species and helps produce the three main digestive enzymes.
The enzymes in question are: Protease, which is essential for breaking down protein into amino acids.
Amylases, which is an enzyme which helps break down carbohydrates into simple sugars which the body can then use for energy.
And also contains Lipases, which help breakdown fat into fatty acids and glycerol and are then absorbed into the intestines.
7. Asparagus:
Asparagus is great with bodybuilders as it’s a great diuretic (makes you pee more), so great pre contest. And the distinct urine smell from eating asparagus comes from asparagusic acid.
As well as that, asparagus is full of vitamin K, which is essential for strong bones and healthy blood clotting, and there seems to be evidence suggesting that vitamin K and vitamin D work together ensuring bone density.
If you are adding asparagus to your diet, you are now warned that your pee will smell bad.
8. Cranberries:
Another great fruit which will make you run to the toilet as it also has diuretic properties, cranberries are particularly beneficial as they are able to remove fluid without eliminating potassium from the body.
Cranberries also contain manganese, which is essential for bone development and maintenance, and they are also high in antioxidants which can help reduce the risk of chronic disease.
Add a cup of cranberry juice to your diet, or even add some to your post workout shake.
Conclusion
So you now have a clearer idea of the important, and not so obvious role that fruit and vegetables play in our journeys to getting bigger and stronger. And this list is just the tip of the iceberg… (lettuce)
So as your mother would say. ‘ don’t forget to eat your greens’.
References:
https://academic.oup.com/ajcn/article/97/4/800/4577085
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5072630/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4492638/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118/
https://www.intechopen.com/books/soybean-for-human-consumption-and-animal-feed/soybean-amino-acids-in-health-genetics-and-evaluation
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-8-S1-P21
https://www.scirp.org/journal/paperinformation.aspx?paperid=67360
https://pubmed.ncbi.nlm.nih.gov/23304525/
https://pubmed.ncbi.nlm.nih.gov/24456350/
https://pubmed.ncbi.nlm.nih.gov/11684396/
https://pubmed.ncbi.nlm.nih.gov/22747948/
https://pubmed.ncbi.nlm.nih.gov/9251891/
https://pubmed.ncbi.nlm.nih.gov/14733499/
https://pubmed.ncbi.nlm.nih.gov/20443158/
Complete Guide To Mass Gainers For Serious Strength & Size
Mass gainers are perfect for your clean bulking needs to increase strength and size.
When it comes to building strength and size, and simply overall mass for that matter, we always look to optimize our training routine, nutrition plan, and of course, find those supplements to help power us through and mass gainers should be at the top of the list. Able to pump us with a large amount of macronutrients to effectively reach our desired caloric intake and give our bodies the fuel it needs to thrive, the right mass gainer can greatly influence all of our clean bulking needs. While mass gainers may not be at the top of your list, they are most definitely worth checking out for what they can do for your overall health and performance.
While there are plenty of ways for us to gain mass, it is important to find those ways that will benefit us fully and not be a simple temporary fix. The right strength program, although sometimes hard to find, can put us on the path to serious gains as those exercises will work to give us great gains in terms of muscle growth and development. Of course, eating well should be a high priority and nutrition cannot be overlooked for what it can do to power us inside and out of the gym. But mass gainers are that one supplement to pack a punch and are simple and convenient to take. Plus, with added ingredients like digestive enzymes, you can continue to thrive in your everyday life without the digestive hindrance of a heavy shake.
Let’s take a closer look at this complete guide to mass gainers and see what these supplements are really all about. From what they are, to the benefits around them, and key components, we’ll show you why these supplements are really great for powering your overall health and performance.
What Are Mass Gainers?
A mass gainer is typically a powdered supplement that you mix with water, milk, or another desired beverage of choice that is packed with macronutrients to give you quality ingredients so you see an increase in strength and size (1). Also known as weight gainers, these supplements are designed for your bulking needs and work to provide fuel for your workouts, for your muscles grow, and to increase recovery for that added benefit to overall gains. With high amounts of protein and carbs, often times these supplements will have digestive enzymes or an added ingredient to aid in digestion so you can properly absorb all these nutrients without feeling sluggish after.
Check out our list of the Best Mass Gainers for some great mass building supplements!
Benefits Of Mass Gainers
Mass gainers have great benefits towards your overall growth and recovery and can work wonders for your clean bulking needs. For those looking to build serious mass, having a supplement like this is perfect for your one stop gains shop.
Benefits of mass gainers include:
Increase growth and recovery: Packed with high-quality protein, clean carbs, and healthy fats, this will work for your clean bulking needs in terms of muscle growth and recovery (2).
Hit caloric intake: Consuming a mass gainer can help you hit your caloric intake so you get enough into your body to meet your goals. This is important especially for those bulking and who need to hit a higher calorie count (3).
Solid source of fiber: Typically mass gainers will be a good source of fiber to aid in digestion and allow for nutrients to absorbed much faster and more effectively (4).
Convenient and simple to take: Mass gainers are fairly convenient and simple to take as a shake for wherever you may be. Mix it well and take in those gains.
Key Macronutrients Requirements
As said before, mass gainers are packed with high-quality sources of protein, clean carbs, and healthy fats and it is important to know just what these macronutrients will do and how to consume to maximize the effects of a top tier mass gainer.
Protein is essential to aid in muscle growth and recovery and getting adequate amounts each meal will also keep you full to handle any of your weight management goals. Somewhere in the range of 1.6-2.2 kg/day is ideal for you to maximize muscle hypertrophy (5).
For carbs, which will be on the higher end for mass gainers, these will help restore those lost glycogen stores for energy and to see great growth occur as well. Clean carbs will ensure the weight you gain is healthy and the mass you put on is substantial. Healthy fats are imperative to keep your body fueled and while they make up a much smaller percentage in mass gainers, it is important they are there and to not stress over.
Who Would Benefit From Mass Gainers
Those who would benefit from mass gainers are any lifters or bodybuilders who seek to put on some serious mass. Anyone in the bulking phase of their training who needs to hit a certain caloric intake in a healthy and safe way should consider a mass gainer. For any athlete looking to put on some weight and increase in size, mass gainers are also a good option for you. When it comes to an athletes’ recovery, this can also prove worthwhile in the long run. But mass gainers are also good for those who cannot each too much or who struggle to gain weight. Of course, it is always best to consult a medical expert if this is the case, but know a mass gainer may be an option.
Safety & Effectiveness
Mass gainers are on the whole generally safe to take. The ingredients are effective in seeing an increase and strength and size and your bulking needs can be met. It is important to make sure the ingredients are sourced in a clean and effective way because that plays in to just how safe these supplements are. Always consult a medical expert with further questions but know a mass gainer can be a game changer when used the right way.
Featured Mass Gainer
Finding the right mass gainer can be a challenge, but this supplement from Transparent Labs is clean, effective, and safe with tons of benefits for all your bulking needs.
Transparent Labs ProteinSeries Mass Gainer
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Check out our list of the Best Mass Gainers for more great mass building supplements!
Wrap Up
Mass gainers have great potential to increase strength and size in a number of ways to boost all areas of your health and performance. With the right ingredients and an honest company backing you, you are well on your way to seeing the gains you want most. Always be sure to make sure taking this supplement will fit your lifestyle and daily needs, but don’t neglect a good mass gainer for what it can do for you. When looking to bulk, look for the best in a high-quality mass gainer for all those needs to be met.
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
Houston, M. E. (1999). “Gaining weight: the scientific basis of increasing skeletal muscle mass”. (source)
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)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Schoenfeld, Brad J.; Aragon, Alan A. (2018). “How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution”. (source)
100-Year-Old Edith Murway-Traina Becomes Oldest Competitive Powerlifter
On her 100th birthday, Edith Murway-Traina set a world record becoming the oldest competitive powerlifter.
They saw age is just a number. This is especially true for Edith Murway-Traina.
At 100 years old, Murway-Traina is the oldest competitive powerlifter breaking the world record, according to the Guinness Book of World Records. She turned 100 on Aug. 8 and was able to celebrate her birthday by accomplishing something great.
“Lifting weights upwards of 40-150 pounds, Edith is smashing the competitive powerlifting circuit, dazzling viewers and judges alike with her graceful lifts,” a Guinness World Record press release says.
Amazingly, Edith Murway-Traina was not always a powerlifter. She grew up as a dancer and eventually went onto teach the art. She idolized the likes of Shirley Temple and Ginger Rogers. This led her to dance and it ended up being a road to powerlifting. Through dance, she met Carmen Gutworth, who introduced her to the gym at 91 years old. This is when Murway-Traina began training in the gym.
Murway-Traina did not always plan to become a competitive lifter. Once she began lifting at the gym, she enjoyed it so much that competing seemed like the best logical move.
“While I was watching those ladies doing their thing, I thought I just as well should pick up a few bars, and I did,” Murway-Traina said.
“Going on a regular basis, I found that I was enjoying it, and I was challenging myself to get a little bit better and a little bit better. Before long, I was part of the team.”
She last competed in 2019 when she was 98 years old. Murway-Traina was forced to take a break from competing due to the COVID-19 pandemic but she is not finished just yet. Murway-Traina plans to return to competition in November and she will continue to extend her record moving forward.
“As a performer and a dancer, applause was always a very important part of my enjoyment,” Murway-Traina said. “As long as I could get a little bit of applause, I was happier each I time I got more and more applause. Once people found out I was in my nineties and I was doing all of these things, it got to be more noticeable. People got to pay attention more.”
This happened right away as Murway-Traina began racking up trophies and recognition during her early days as a powerlifter.
Below, Edith Murway-Traina’s record-breaking lifts can be seen in a recent YouTube video on the Guinness World Records page. While continuing to total some personal achievements, Murway-Traina is showing that it is never too late to get into something new. More importantly, it is never too late to better yourself and accomplish personal goals.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Could We See Mariusz Pudzianowski vs Hafthor Bjornsson in September?
It looks as if we could be potentially getting closer to a Hafthor Bjornsson versus Mariusz Pudzianowski showdown. The rumored bout between the two former World’s Strongest Man champions was just that, a rumor. But it appears that Mariusz is adding fuel to the fire with a recent new post.
When 2017 World’s Strongest Man Eddie Hall announced he was out of his September fight with Hafthor Bjornsson, a ton of fans were let down by the news. The two rivals had done a great job building anticipation for the bout. With both men training for two years to prepare for the showdown it appeared that they were treating this battle with full seriousness.
Then Eddie Hall suffered his unfortunate bicep tear.
Suffice it to say, it truly put a damper on things. With other fighters set to be on the card and wanting to do battle himself, Hafthor Bjornsson has expressed interest in remaining on the card. But if he were to remain, who would he fight?
Well it appears that the rumor is none other than former multiple-time World’s Strongest Man champion Mariusz Pudzianowski.
After dominating the competition throughout his strongman career, Mariusz Pudzianowski would move on to competing in mixed martial arts. Most of his matches would take place under the Polish KSW MMA promotions banner. Mariusz has recently been floating the idea of a match up between himself and Hafthor Bjornsson in place of the Eddie Hall bout. Mariusz took to Instagram to inform the masses that negotiations are on the table for the potential bout.
It’s getting closer to finalizing the contract! However, Poland and KSW are less complicated than the west. Slowly, it doesn’t matter if there will be this fight or not, but I have to be ready because anything can happen. I never “CHEAP LEATHER DOESN’T SELL $$$ !!!” @thorbjornsson @pudzianofficial When it comes to fruition it will be quite a challenge for hell !!!! ???? Only boxing and I am a boxer like a goat’s ass with a trumpet, and what am I going to pour and it hurts !!!!
Ps: If he hits, bert may drop me, but he has to hit and catch me ?????
This would be a pretty interesting replacement bout for the Eddie Hall fight. Mariusz Pudzianowski has his fair share of fight experience, albeit in MMA rather than boxing. That experience will translate over well in the ring. As for the Hafthor Bjornsson, his exhibition matches have done well to help him acclimate to the boxing ring. If this fight does indeed get signed we could see a rather entertaining showdown between two World’s Strongest Man champions to replace the other.
Would you tune in to see Hafthor Bjornsson versus Mariusz Pudzianowski?
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.
George Farah: Don’t Eat More Animal Protein Than 25% Of Your Caloric Intake
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George Farah talks about the big misconceptions about animal protein consumption in bodybuilding.
George Farah is a legendary bodybuilding coach who has used his later years to warn bodybuilders about big misconceptions that can lead to massive health risks. He’s already spoken with us about the risks of insulin and unhealthy bulking. Now he’s warning bodybuilders about eating too much animal protein. In our latest GI Exclusive interview, George Farah explains why bodybuilders should not eat more animal protein than 25% of their entire caloric intake.
Protein is a main staple of bodybuilding. This is the most basic knowledge about bodybuilding. It’s the first thing everyone learns when trying to build muscle. The easiest way to get protein comes from animals. Old school images of Arnold Schwarzenegger eating massive amounts of steak and eggs come to mind from Pumping Iron.
But as science advances, we are starting to learn different ways of obtaining protein beyond animals. Schwarzenegger himself has become a proponent of veganism and was a part of the documentary The Game Changers. George Farah also agrees. Bodybuilders are eating too much animal protein and it’s bad for their long term health.
George Farah is not saying that bodybuilders should become vegan or vegetarian. Instead, he’s emphasizing that animal protein is being abused with much too high consumption compared to their overall caloric intake. This, Farah claims, can lead to long term issues with your kidneys down the road. He’s experienced it himself, between liver and kidney problems and having cancer, Farah focuses now on longevity in bodybuilding.
The biggest thing George Farah wants to make clear is that he’s not saying to avoid all meat. He doesn’t want to be labeled unrealistic by claiming vegan bodybuilders can achieve the same mass as meat eaters. But he does believe that the amount of animal protein bodybuilders eat is beyond what is necessary. It takes more focus on your diet – but you can still hit the right level of protein without relying majorly on animal products.
Here’s what George Farah stated in our latest interview:
“If you get a bunch of people [doctors/experts] and sit down and talk to them. They will all agree with you that if you go more than 25% of your daily caloric intake from protein. You’ll have some type of problem… it’s been proven for longevity it’s not good to have more than 25% animal food.”
More specifically, George Farah ties in the high protein consumption with anabolic steroids. He claims that going over 25% of animal protein in your diet in combination with anabolic steroids will increase chances significantly for kidney damage.
“They say where there’s a smoke, there’s a fire,” George Farah states in our interview. He continues, “There’s a reason a lot of bodybuilders have kidney problems. What’s the reason? The use of anabolic and high protein intake. Period. Period!”
You can watch George Farah go into detail about protein intake and bodybuilding by watching our latest GI Exclusive interview segment above!
Craig Golias Q&A: How Much Protein Does Craig Golias Eat?
We all know protein is important for building muscle, but how much protein should we eat, and which protein sources are the best?
Sitting down with us today is Enhanced Athlete Craig Golias. Craig has earned the reputation as one of the biggest bodybuilders on the planet, and for good reason. Craig maintains a bodyweight of 350-360 pounds year-round, with minimal body fat. Craig Golias is a behemoth of a bodybuilder and he’s joining us today for a question & answer session on protein to find out how much he eats to stay so huge.
About Craig Golias
Craig Golias is one of the biggest bodybuilders in the world and his massive physique has garnered him attention in both the online fitness community and social media, as well as those involved with bodybuilding. As a thin teenager, Craig sought to become like those monsters he saw in bodybuilding magazines and began lifting huge weight and eating more and more.
As things would have it, his approach to getting huge paid off and he gained serious size over the next few years. Now a fitness sensation and pinnacle of strength and size, Golias has collected a fan base all around who simply love his giant physique.
Q&A With Craig Golias
We sat down with Enhanced Athlete Craig Golias for an exclusive interview to discuss his protein intake and the importance of protein for your workouts. As someone who values serious strength and size, Golias is definitely someone to gain valuable insight from for he’s been there and done that when it comes to learning about training, nutrition, and supplementation. Let’s jump right into this interview and see what Craig has to say about protein and how much you should eat. For those of you bodybuilders wondering how Craig keeps on his massive size, the answer is all about protein.
Generation Iron:
Hi Craig. Thanks for joining us today!
Craig Golias:Of Course. I’m always happy chat with you guys!
Generation Iron:
Let’s get right into it. What is your current weight and how much protein are you eating to maintain that body weight?
Craig Golias:
Right now I’m hovering between 350-360 pounds. I make sure to eat at least 1.5g of protein per pound of bodyweight, which equates to at least 525g of protein each day. I often end up eating more than that, but I make sure to eat 525g of protein each day as a minimum.
Generation Iron:Wow! That is sure a lot of protein! How many meals do you eat per day to achieve that?
Craig Golias:
I eat 5-6 meals and 2 shakes every day. The shakes make it a lot easier. I use 4 scoops of the Enhanced Isolate Protein in each shake. That’s 100g of protein per shake!
Generation Iron:
That’s a good tip! What protein sources are you using for your meals?
Craig Golias:
My favorite protein sources are chicken breast, ground beef, steak, eggs, and cottage cheese. Bodybuilders often forget about cottage cheese but it’s super high in protein. 1 cup has 28g of protein!
Generation Iron:
I noticed no fish. Is there a reason for that?
Craig Golias:
I hate the taste. I often include fish in client programs, but I don’t eat it personally. Because of that I make sure to take a fish oil supplement each day.
Generation Iron:
Do you recommend 1.5g of protein per pound of bodyweight for your clients too?
Craig Golias:
Absolutely! It takes a lot of protein to build muscle. I sometimes go as high as 2g of protein per pound of bodyweight for skinny guys who are really struggling to build muscle.
Generation Iron:
This has been really helpful. Thanks Craig. How can people reach you if they’d like to hire you as a coach?
Craig Golias:
Send me a DM on Instagram! @CraigGolias
Generation Iron:
Thanks again Craig!
Proper Supplementation
When it comes to achieving that massive physique like Golias himself, looking to a solid supplementation routine is imperative. Looking at your workout, those three important stages, being pre-, mid-, and post-workout, are vital for energy, growth, and recovery. A pre-workout will allow for great energy boosts and muscle pumps while an intra-workout BCAA will help handle all of your fatigue and energy needs mid-workout.
For those post-workout gains, a protein powder is essential, for as we found out from Golias himself, protein is the secret weapon for any bodybuilder seeking huge gains. For that extra boost to strength and size, give a creatine supplement or mass gainer a look for they can really send your gains to new heights.
Enhanced Whey Protein Isolate
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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.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
Price: $64.99
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
It’s clear that protein is imperative for training and performance and Craig Golias’ dedication and motivation is proof that the right nutrition paired with the right mindset can help see those gains you want most. While it can be challenging to get adequate amounts of protein into our bodies, it is possible and will work wonders for our gains as we seek the best for our overall health and performance. Craig knows how hard it is to increase strength and size but with the right amount of protein and proper supplementation, those goals are closer than ever. We want to thank Craig for taking the time to sit with us and for helping us understand just how important protein is.
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 Enhanced & Craig Golias Instagram
2 Overlooked Exercises You Should Do For A Shredded Six Pack
The Six-Pack, The Holy Grail of Fitness…
No matter how hard you work it’s safe to say most of us in the fitness world never feel quite complete without that six-pack. Sure maybe you’ve hit your lifting goals or maybe you’re on top of your cardio, but you still want that carved mid-section. When you’re playing shirts vs. skins and one of your buddies unveils a golden six-pack of abs that can be seen from every angle, there’s a pang of awe and jealousy that shoots through you. We’ve all been there. Well bathe in envious despair no more! We’re going to show you two simple exercises that you either forgot about or overlooked while in the gym.
We’re sure most of you have heard the term “Abs are made in the kitchen”, and that’s partly true. You can build as much muscle as you want but unless your nutrition game is on point seeing those muscular squares of goodness will stay hidden. But we’re going to assume you’ve read our intermittent fasting, and get right into it. We hope you’re taking notes – read on for two exercises you should not ignore for a killer six pack.
Get on your knees
Yes, the rope pull down is an exercise I literally forgot about until the other day at the gym. After some powerlifting I wanted to do a little sculpting to change up my routine. While wondering around the mirror I saw someone doing lat pulldowns, I knew I didn’t want to do that. So I figured I’d practice my baseball swing on the machine with a lower weight and hit my abs in the process. I felt it, but not in the way I wanted to. Then “ding” the light bulb went off. I got on my knees and did some skull-crusher crunches and boy have I never felt better.
The basic of the exercise is displayed in the picture above. Get on your knees, keep your hands close to your head and try to concentrate on using your abs. If you want to get freaky with it try touching opposite elbow to opposite knee to work on your obliques. You can change up the range of motion to hit your abs from all different angles. You can even change the attachment and use the straight bar from behind the head. This exercise gives you that good burn and you’ll see the results almost immediately. I did.
Gymnast Rejoice
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Best known as the L-sit, this exercise is an oldie but goodie for gymnast and laymen alike. The beauty of the L-sit is it’s simpleness and practicality, it can be done damn near anywhere. No dip bars? Don’t despair, you can use anything from a bench, to chairs, to yoga blocks. The basics of this exercise is to sit down and push against a surface below you keeping your legs straight out in front of you, in turn holding your legs up using your abs. This will give your body an L shape and should shred your abs.
Now if you’re not use to this you might have trouble achieving full leg extension in the beginning so might want to start of with your legs tucked as displayed in the video above. When you do get to full leg extension we recommend sets of 30 to 60 seconds starting off in a 5-10 second reps. Meaning hold for 5-10 seconds then release, then go again until it adds up to 30 seconds, then 60. When you can do it straight for 60 seconds then you can either go for multiple sets or extend your sets even longer. Get creative with it. Rules are made to be broken!
So let us know what you think. Did these exercises help? Are there better alternatives on the ones we’ve mentioned? Feel free to leave your comments below or hit us up on our official Facebook and Twitter.
Full Body Workout Routine For Next Level Gains!
Full body workouts are an incredible training strategy for getting serious results!
A well thought out, full body workout routine will do wonders for your progress and goals. Sometimes we just feel the need to switch up our routine/s.
Maybe you do a split currently and want to give full body a try. Or maybe you were unsure about how you can make your current full body workout routine even more effective…
Well, a superior full body program will include the best combination of exercises for each body part. This will ensure you’ve maximized your time efficiently, and no muscle group should be without soreness after a session.
So, hopefully, by the end of this, you’ll make the switch over from a split to a full body routine…
Why Train Full Body?
There are several reasons why someone may opt for full body workouts.
Less time spent in the gym or training period.
Convenient for really busy individuals.
You can train all muscles one day and rest for a few days.
Now, there’s nothing wrong with doing a training split. But, for the reasons mentioned above, full body just seems so much more appealing.
And the benefits, apparently, go even further…
Full Body vs. Training Split
One study compared the effectiveness of high-frequency training (Total body workouts 3 times per week) to low-frequency training (Once per week workout routine). (1)
Well, both training routines showed similar improvements in strength and mass gains with equal total sets performed.
Another study found no differences in strength but forearm flexor muscle thickness was significantly more in the total body training group when compared to a split training group.
This study suggests that higher frequency training potentially has hypertrophic benefits than a split program. (2, 3)
This should be enough evidence for you to want to do more full body!
How to Program a Full Body Workout?
It’s quite simple actually. Cut the volume down and increase the training frequency. But, implementing a smart strategy will keep you injury-free.
Training Volume
For training volume, instead of doing 9 sets per body part as you would during a split, you’d do half of this or even less depending on how many days per week you train.
If you do a full body routine twice per week, then 4-5 sets per body part is sufficient. But, if you train three days per week, 3-4 sets per body part is recommended. Any more volume than this and you’ll find it to be too taxing on your body.
However, the more experienced you become, the more volume you can include in your training. And that’s the beauty of increased training frequency.
You can do more volume per session without achieving complete exhaustion. But, you have to work your way up to this point.
But, it’s important to know that Volume is necessary for growth and strength. In fact, a study showed multiple sets to increase hypertrophy by 40% compared to a single set. (4)
Exercise Selection
Compound movements should be a staple in every serious training routine. And that’s because they work multiple muscle groups at once.
This allows for maximum muscular overload (Hypertrophy and strength benefits) and actually saves time.
They also burn more calories, improve dynamic flexibility and intermuscular coordination, plus they increase heart rate which is beneficial for fat loss and cardiovascular health. (5)
But, including isolation exercises will allow you to reduce overall stress on your body and nervous system. Isolation movements are also good for really targeting an individual muscle.
In fact, research shows both compound and isolation exercises to be equally effective for building muscle and strength. (6)
Balance is healthy when it comes to safe and effective training.
Full Body Workout Routine
Full body training means you’ll be training more frequently (2-3 times per week). So, doing at least one compound and one isolation exercise per workout is recommended.
This is so you’re hitting the target muscles effectively, and not overtaxing your body. You don’t want to do high volume with when doing high-frequency training.
Now, before you get into these working sets, it’s essential you warm up your joints and muscles.
Warm-up Instructions: Your first warm-up set should be 30% of your one-rep max at about 10 reps. The second warm-up set should be 50-60% of your one-rep max.
This routine is ideal because it’s simple, effective, and it’s suitable for higher frequency training.
Legs
Front Squat
3-4 sets x 12-15 (1-minute rest in between sets)
To perform the front squat, unrack the bar across your front deltoids while crossing your forearms to grip the bar. Maintain an upright posture with your chest forced upward and keep your core tight. Your feet should be wider than hip width and then squat down past parallel.
Push upward through your heels and repeat for reps.
Exercise tip: The front squat is for sure more difficult than the barbell back squat. So, do not attempt to lift as much as you would during the back squat. If you’re not experienced you can really hurt your back.
Having perfect form is imperative for this movement.
Lying leg curl
2-3 sets x 12 reps (45-second rest)
Lie face down on the leg curl machine and secure your ankles under the lever padding. Flex your hamstrings and squeeze your glutes as you complete a full repetition. Hold for 2 seconds and slowly lower your legs but do not lock your knees out during the extension.
Exercise tip: Always use a full range of motion. If you find it hard to fully contract your hamstrings, lighten the weight.
Back
Bent-over barbell row
3 sets x 12-15 reps (45-second rest)
Grip the barbell with hands shoulder-width distance apart from each other. Bend your knees, straighten your back and lift the barbell off of the floor but remain bent over. Now, pull the barbell up toward your sternum while keeping your shoulder blades retracted.
Lower the barbell down but do not lock out your elbows.
Exercise tip: The barbell bent-over row is a mass builder so you can train with heavy loads. But, you must have a strong core to execute this exercise with minimal risk of back discomfort.
Otherwise, start light and do higher reps while maintaining good form.
Cable lat pulldown
2 sets x 12 reps
Sit on the lat pulldown machine and secure the padding to your thighs. Then, stand up and grip the bar while again, securing your legs under the padding. Lean back just slightly and then pull the bar down to your sternum area while contracting your back muscles.
Extend your arms upward until they’re nearly straight but do not lock out your elbows.
Exercise tips: Avoid swinging your torso back and forth as this can hurt your back and make the movement less effective. Do not perform this exercise behind the neck as this is dangerous for your rotator cuff. (7)
Chest
Barbell bench press
3 sets x 12-15 reps (45-second rest)
Lie on the bench and grip the bar with hands wider than shoulder width. Tuck your elbows in slightly and at a 45-degree angle to your sides while keeping your back arched. Unrack the bar and lower it to your sternum area. Press the barbell upward while contracting your chest muscles and push through your feet.
Exercise tip: Make sure to always keep your elbows in toward your torso. This is crucial for protecting your shoulder joints. Pushing through your feet into the ground will assist you in completing the movement.
Pec dec fly
2 sets x 12 reps
Sit on the pec dec machine and adjust the seat so the levers are at mid-chest level. Grip the handles and lower your elbows slightly to prevent shoulder pain. Bring both handles together against the resistance while contracting your chest muscles.
Reverse the movement until you feel a slight stretch in your chest.
Exercise tip: Always keep your elbows slightly bent and lowered to protect your joints and only allow the levers to come back far enough to feel a small stretch. Too deep of a stretch and you can end up with an injury.
Shoulders
Dumbbell lateral raise
3 sets x 10-12 reps (30-second rest)
While holding two dumbbells down by your sides, bend your knees and lean forward slightly. Turn your thumb side up slightly to prevent internal shoulder rotation and raise both dumbbells laterally with elbows slightly bent.
Lower your arms and repeat the movement.
Exercise tip: Never internally rotate your shoulders but tipping the dumbbells forward. This will cause long term issues and increase your chance of developing a shoulder impingement problem.
Reverse pec dec fly
2 sets x 15 reps
Adjust the seat so the levers are shoulder height. Move the lever all the way inward and lock in the last notch closest to the machine. Sit facing the weight stack and grip then handles so arms are extended. Do a reverse fly by pulling the weight back with your rear deltoids and hold for 2 seconds.
Reverse the motion back to the starting position.
Exercise tip: Avoid going too heavy on this exercise. You can really experience some pain and discomfort in the joints by being careless with this movement. Drop your elbows slightly as this will prevent stress on the shoulders.
Arms (Biceps and Triceps)
Barbell curl
2 sets x 12 reps (30-second rest)
Grip the barbell with a shoulder-width hand position and bend your knees slightly. Pin your elbows to your sides and curl the barbell while contracting your biceps. Slowly lower the barbell but don’t lock out your elbows at the bottom.
Exercise tip: Never try to max out or train below 6 reps with this exercise as too much strain can result in a torn bicep. Make sure to keep your elbows pinned to your torso to prevent your front deltoids from taking the tension off of the biceps.
Dumbbell hammer curl
2 sets x 10-12 reps (30-second rest)
Hold a dumbbell in each hand with a neutral (Hammer) grip. Curl the left dumbbell across your body toward your right shoulder and bend your wrists away from your body. Slowly lower the dumbbell to the starting position and curl the right dumbbell toward your left shoulder.
Alternate as explained for each set.
Exercise tip: Bending your wrists outward will activate the brachialis even more which give wideness to the arms.
Straight bar cable pushdown
3 sets x 15 reps (30-second rest)
Set the cable pulley to the highest point on the machine. Grip the barbell with hands shoulder-width distance apart and place one foot in front for balance. Tuck elbows in and press the bar down by flexing your triceps and hold for 2 seconds.
Allow the bar to rise back up but stop when your forearms are parallel to the floor. Then repeat.
Exercise tip/s: Higher reps are ideal to prevent elbow issues. Avoid bringing forearms above parallel to the floor.
Bench dip
2 sets x 12 reps (30-second rest)
Sit on the bench and grip the edge with hands shoulder-width apart. Place your legs straight out and lower your torso down until your arms are bent at a 90-degree angle.
Push up and contract your triceps. Repeat.
Exercise tip: During the negative, avoid going down too low as this places stress on the shoulder joints.
Final Thoughts
Full body workout routines are popular because there are really no negatives (Unless you like training every day).
High-frequency training has its obvious benefits and advantages over a training split. And that should be all the evidence needed to put an effective full body routine into action.
So, we hope this full body workout routine will serve you well in your training endeavors and be sure to adjust as needed.
Oh… and enjoy all the gains too!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1- THOMAS, MICHAEL H.; BURNS, STEVE P. (April 1, 2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. International Journal of Exercise Science. 9 (2): 159–167. ISSN 1939-795X. PMC 4836564. PMID 27182422.
2- Schoenfeld, Brad J.; Ratamess, Nicholas A.; Peterson, Mark D.; Contreras, Bret; Tiryaki-Sonmez, Gul (2015-7). “Influence of Resistance Training Frequency on Muscular Adaptations in Well-Trained Men”. Journal of Strength and Conditioning Research. 29 (7): 1821–1829. doi:10.1519/JSC.0000000000000970. ISSN 1533-4287. PMID 25932981.
3- “Skeletal muscle hypertrophy”. www.unm.edu.
4- The Effects of Resistance Training Frequency On Muscle Hypertrophy And Strength In Healthy Trained Individuals: Literature Review
5- “5 Benefits of Compound Exercises”. www.acefitness.org.
6- Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.