All Posts By Presser
Best on the Planet – Shirt-Ripping Superman Chest
Best Chest in Bodybuilding
A shredded chest is what separates the men from the boys. Superman – with his shirt ripping antics – can arguably be credited for making a broad chest the symbol of machoism.
Why do you need muscular pecs, you ask? A wide chest is the foundation of the ever-so-desired V-taper. There would be no “golden era aesthetics” without symmetrical pectorals. Building a solid chest can take years of hard work and perseverance and this article is our way of honoring people who have achieved the feat.
Arnold Schwarzenegger
The GOAT had one of the best pectoral muscles of his time. The size, fullness, and striations of Arnie’s pecs were unparalleled. His trademark side chest pose is nothing less than a work of art.
Jay Cutler
This article will have a combination of old-school and modern bodybuilders. Cutler’s pecs were a sight to be seen when he dethroned Ronnie Coleman to win his first Mr. Olympia title in 2006.
Serge Nubret
Serge Nubret aka “Black Panther” was a star bodybuilder in the ’60s and ’70s. He took everyone by surprise (including Arnold and Franco) with his incredible symmetry and conditioning in the 1975 Mr. Olympia contest.
Samir Bannout
Samir Bannout is the only bodybuilder from the Middle East to have won a Mr. Olympia title. The size and separation of his pecs made him one of the best bodybuilders of his time. Samir can be credited for popularizing the sport in the Middle East.
Lou Ferrigno
The fact that Lou Ferrigno was cast as The Incredible Hulk should be enough to show that he had one of the most muscular pectorals in the world. Before there were VFX, his size added the ‘incredible’ to the Hulk.
Flex Lewis
Flex Lewis is a freak of nature. He probably has the most symmetrical, proportionate and conditioned physique in the history of bodybuilding. After winning the 212 Mr. Olympia title for seven years in a row, Lewis has been invited to compete in the 2020 Mr. Olympia open division.
Lee Haney
Haney holds the record for winning the most number of Mr. Olympia titles – a tie with Ronnie Coleman. He couldn’t have possibly achieved the feat without having the best pecs in the world.
Franco Columbo
Franco Columbo (RIP) was both swole and strong. The footage of him deadlifting a car out of his way is still a fan favorite. Columbo followed the Governator into bodybuilding and Hollywood and left a mark wherever he went.
Markus Ruhl
It’s a shame that Markus Ruhl’s bodybuilding career ended abruptly due to a squatting accident. He showed a lot of promise, and many top-level bodybuilders considered Ruhl serious competition.
Chris Bumstead
Chris Bumstead reminds many of the ‘Golden Era of bodybuilding’. When bodybuilding fans were worried about the mass monsters taking over the sport, Bumstead came as a ray of hope.
Who do you think has the best chest in the bodybuilding world? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
Talking Huge With Craig Golias | EP 7: Bodybuilding Heroes & Villains, Eating & Genetics, + More!
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Craig Golias talks about bodybuilding rivalries – do we need heroes and villains in the sport?
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about rivalries, trash talk and drama in bodybuilding. He also discusses eating and genetics, the problem with bodybuilding sponsorships, and more.
Craig Golias brings an interesting perspective to professional bodybuilding. Having abandoned the competitive side of the sport, he is simply a man passionate about the lifestyle while keeping tabs on pro bodybuilding. He’s not even 100% a die hard fan of the sport. This allows him to be a bit more honest and less subjective about the current trends in pro bodybuilding.
That’s why a significant chunk of today’s episode revolves around how to make pro bodybuilding entertaining. Should it go down a more wrestling route with drama, heroes, and villains? Or does that cheapen the very real integrity behind competing in pro bodybuilding? We dive in with our latest episode of Talking Huge. Read on for a full recap and watch above!
Heroes and Villains in Bodybuilding
Craig Golias and Vlad Yudin start today’s conversation reflecting on the past weekend’s Conor McGregor fight. He ultimately lost and broke his ankle. This is one of a string of setbacks for McGregor. Yet, both Craig and Vlad are certain that McGregor will continue to be a major figure in MMA for the foreseeable future. It has less to do with his record and more to do with his personality. He can sell the hell out of an upcoming MMA fight.
This begs the question – does bodybuilding need more drama and characters like Conor McGregor? Blessing Awodibu recently tried this tactic leading up to the New York Pro against Nick Walker. Ultimately, Walker came out victorious with Blessing falling quite behind. Does his lower placing deter destroy his ability to build hype before a show? Or will his personality always prevail?
Craig Golias thinks that characters like Blessing Awodibu are important for the sport. He thinks that the past decade of bodybuilding has been missing that kind of exciting hype leading up to events. While Kai Greene and Phil Heath are famous rivals – Craig doesn’t find their clash all that exciting. Instead, he turns towards the early 2000s when Jay Cutler and Ronnie Coleman faced off year after year. To Craig, that was the shining example of what rivalries should be with significant hype leading up to the big shows.
Beyond rivalries, Craig Golias also thinks it’s good to have true characters – heroes and villains – in pro bodybuilding. Similar to wrestling, this kind of dynamic creates fan drama and connections. In some sense, Phil Heath accepted his role as villain in the sport. But didn’t have anyone, other than Kai for a short time, to match against his personality.
Craig Golias On How Genetics Skew Perceptions Of Bodybuilding Diets
Craig and Vlad also discuss the truth behind bulking and cutting in bodybuilding. Many fans believe that during the bulking phase, that pro bodybuilders can eat as much junk food as they want. They believe that due to drugs like insulin or steroids that athletes have more leeway in what they can eat during the offseason.
Craig Golias wants to debunk this myth. If anything, certain athletes simply have the genetics that allow them to eat what they want and still come to stage shredded later. This is simply a general thing. We all know the kid growing up who could eat junk food all day and never gain a pound. Genetics can be a powerful thing that separates how each of us react to our diets. Unfortunately, in a sport so focused on size, physique, and diet – bodybuilders with phenomenal genetics skew the perception of how to really train and eat as a bodybuilder.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as how the internet destroyed bodybuilding sponsorships and also why bodybuilding mass monster physiques will never be mainstream. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Do Pull-Ups Work Abs For Increased Core Strength?
Pull-ups are a great exercise for working many aspects of your body, but in particular, your core.
We all know how important pull-ups can be, but it is often not talked about how beneficial they are for our core strength. Pull-ups work our back, most notably the lats as we seek that wing-like physique, as well as our arms throughout the entire motion. But what keeps us engaged and thriving throughout the workout as a whole? Our cores. With an increased load on our abdominal muscles, the work done to increase core strength is undeniable.
Having a strong core is essential for our weightlifting needs. With strong abs, we allow ourselves to thrive in terms of functional and foundational strength, keeping us grounded and more balanced throughout each respective lift. With an engaged core, you limit the needs for stabilizer muscles to add in for support, which can put increased strain and lead to injury if underdeveloped. And of course, a strong core will make that six-pack pop, adding to our shredded physiques.
Let’s take a look at how pull-ups can enhance our core strength so we see those desired gains we want most. While it may seem obvious, you might not know just how much they help.
Benefits Of Pull-Ups
The benefits of pull-ups are good to know before we start so you get a sense for just how effective this exercise can be.
Benefits of pull-ups include:
Strengthen your back and arms: As an effective bodyweight exercise, pull-ups are great for working your back and arms and putting that increased strain on those muscles (1).
Better grip: By relying on your grip strength to hold you on the bar and pull you up, you only strengthen that grip for the better (2).
Simple to learn: This exercise is rather simple to learn and is a great warm-up or mid-workout exercise.
Plenty of variations: You do get plenty of variations out of this exercise to keep your workouts interesting.
Work for V-taper development: That V-shape is closer than you think with this exercise since it works your abs and develops you back.
Muscles Worked During Pull-Ups
When performing pull-ups, a number of muscles are worked in the upper body to offer definition and better muscle development. Your lats see great work done, as do your biceps and traps. Your delts and chest will feel a burn, but most notably, your core is essential for keeping you engaged throughout the entire movement.
How Pull-Ups Increase Core Strength
With pull-ups, your core is engaged throughout the entire movement, thus working your abdominals. While this may not be the same burn as repping out a series of sit-ups, keep in mind that other upper body muscles are being worked and your focus is not solely on your abs. An isolated ab exercise will give you that sense of work done because your focus is only on that pain. But, since your core is essential for keeping you engaged and those muscles tight, pull-ups really do give your abs a great workout whether you feel it every time or not.
The added bonus of putting pull-ups into your routine is that you get all the above benefits, like increased back and arm strength, better grip strength, and improved balance and stability, while still working your core so you don’t take time away from other things to do an ab session (3). Trying to take care of a few things at once will allow you to workout “multitask” and tackle all of those fitness wants and needs effectively.
Pull-Up Variations To Work Abs
Along with the traditional pull-up, there are a few awesome variations that will allow you to seriously work your abs as effectively as possible.
Hanging Knee Raises: Very effective for strengthening your core as they allow you to target your abs and require the utmost engagement.
Toes To Bar: With such a tough movement, you really need core engagement to keep yourself from landing in a vulnerable spot.
L-Hang: This static hold is all about core engagement so you can stay in one spot and not sacrifice form.
Windshield Wipers: Core is vital here for while your lower half moves, you need that vital engagement to keep your upper body still.
Featured Supplement For Gains
Having a solid supplementations routine is imperative for seeing gains, especially after a workout that involves pull-ups. With so many muscles fired up, supplements can offer us a nice boost to continue to see the growth we want most. A pre-workout can offer energy and pumps while a protein powder capitalizes on those gains after our workout. But what about those mid-workout needs? An intra-workout supplement can help push past fatigue and keep our muscles hydrated for better gains and faster recovery (4), all of which we love to have.
Transparent Labs CoreSeries BCAA Glutamine
Code GENIRON10 For 10% Off
Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.
Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With 5 active, clinically researched, and accurately dosed ingredients, there are zero harmful additives to this BCAA supplement.
Price: $39.00
Use the promo code GENIRON10 for 10% off!
Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
Pull-ups and their ability to really work your core make these an awesome exercise to put into your routine. By enhancing upper body strength, promoting better grip strength, and working on more effective balance and stability, your core becomes a vital part of ensuring an efficient and effective pull-up. With many variations and a simple to learn technique, these can be done as a warm-up or exercise and are perfect for any part of your workout. Give these a try, strategically place them in your training routine, and see what pull-ups can do for your core strength goals.
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
Ronai, Peter; Scibek, Eric (2014). “The Pull-up”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Hewit, Jennifer K.; Jaffe, Daniel A.; Crowder, Todd (2018). “A Comparison of Muscle Activation during the Pull-up and Three Alternative Pulling Exercises” (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Zac Aynsley Joins boohooMAN as a Brand Ambassador
Zac Aynsley joins fellow GI managed athlete Big Neechi as a brand ambassador for boohooMAN.
It looks like another member of the GI Team is joining forces with the boohooMAN brand as Zac Aynsley signs an exclusive deal with the company. A long time member of the Generation Iron team, Aynsley has seen his success skyrocket over the past few years. Now that success continues as he has decided to team up with the Boohooman clothing company.
Like fellow GI managed athlete Big Neechi, Zac Aynsley has signed an exclusive deal with the budding clothing company. Both athletes bring their own flare to the table. Where Big Neechi is more over the top in his approach to the game, Zac Aynsley is more mild mannered and reserved, yet every bit as influential. His 1.4 million Instagram followers is a pretty healthy testament to that.
Big Neechi and Zac Aynsley aren’t the only heavy hitters in the fitness and bodybuilding space to join the brand. Popular figures like Simeon Panda and Larry Wheels have also joined Boohooman as well. This star studded lineup proves the brand is strong and only on the rise.
Zac Aynsley is a truly inspirational figure in bodybuilding. The influencer has been through some pretty dark moments in his life. In a GQ interview Aynsley revealed that he had suicidal thoughts at a young age. When he found bodybuilding he was able to turn things around and transform not only his physique but his mindset as well. As such, Aynsley has become the very epitome of how how bodybuilding and fitness can actually save lives.
Being able to admit such things about himself in a candid interview isn’t easy. But what it does show is that Zac Aynsley has the kind of mindset that will allow him to over one anything. It’s what makes him such a powerful influence and a choice candidate for the boohooMAN brand. Having a truly inspiring figure like Aynsley apart of the team will no doubt boost interest in the brand.
A Proper Ambassador
Make no mistake, Zac Aynsley is sure to turn heads for the boohooMAN brand.
The Generation Iron management team has been hard at work helping athlete crossover from fitness and bodybuilding to broader ventures. Zac Aynsley signing with boohooMAN is just another example of that.
What’s your thoughts on Zac Aynsley joining the boohooMAN brand?
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.
Wellness Bodybuilder Odalis Santos Mena Dies At 23 Years Old During Surgery To Stop Sweating
Odalis Santos Mena had a poor reaction to anesthesia which led to her death at 23 years old.
Odalis Santos Mena was an up-and-coming name in the bodybuilding world and had already established herself on social media. On July 7, the famous Instagram influencer underwent an operation to fix constant sweating. As reported by the New York Post, a complication with the anesthesia, Mena passed away at the age of 23.
Odalis Santos Mena was a well-known social media presence with 150,000 followers on Instagram. She has landed many endorsement deals and that includes the SkinPiel clinic in Guadalajara. This was to promote an antiperspirant treatment called MiraDry.
This procedure uses heat energy to remove sweat glands from underarms and this controls armpit hair which will lead to less sweat and body odor. Mena was prepared to undergo the operation but went into cardiac arrest after being put under anesthesia. The clinic was unable to revive Mena after performing CPR.
Mena was seen on Instagram promoting the procedure as “safe and effective” after agreeing to a deal. Police have began an investigation on the clinic after hearing that the anesthesia might have been administered by an employee who was not trained to do so. The cause of death was revealed as a poor reaction from the anesthesia paired with a steroid that Mena was currently taking. SkinPiel has claimed that they were unaware of this substance.
Odalis Santos Mena was already established on Instagram and a potential star in the bodybuilding game. She frequently competed in competitions and that was going to continue as she built her brand. Mena picked up victories in the 2019 Miss and Mr. Hercules competition along with the Wellness Fitness Juvenile contest.
Mena frequently posted pictures and videos to show off her progress. This catapulted her to fame as an influencer and was going to go a long way in her quest as a competitor.
Victor Gomez Carreno shared a heartfelt message on his private Instagram account following the news.
“‘Your actions in life, echo in eternity,” he wrote. “I will take you with me forever short, it makes no sense to write here what I feel in my heart @odalis_sm, I love you.”
This procedure is relatively unknown and could have long-term risks. More information on the police investigation will be released as they found out more about the botched operation.
Generation Iron send out condolences to the friends and family of Odalis Santos Mena during this tragic time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Jerry Brainum Full Interview | The Truth Behind Body Fat, Biggest Physique Mistakes, & More
Jerry Brainum has been a science writer, researcher and lecturer for more than 30 years in the bodybuilding industry. Throughout those 30 years he’s amassed a superset of knowledge. He’s shared that knowledge in our original series Straight Facts in the past and continues to do so with his Applied Metabolics newsletter.
That’s why we reconnected with Jerry Brainum this past year for a new video interview to discuss the science behind bodybuilding. Jerry Brainum helps shed some light and debunk some myths on bodybuilding training, diets, and trends in the sport.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Jerry Brainum. Now we’re releasing the full length interview including topics such as the reality behind body fat percentages, the biggest mistake that makes bodybuilders look flat, and the best physiques of all time.
Listen To Our Jerry Brainum Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Jerry Brainum interview here:
The Realities Behind Bodybuilder Body Fat Percentage & Cutting Weight
Brainum claims that the usual body fat percentage of a pro bodybuilder falls around 5%-7%. In some extreme cases, a bodybuilder might be able to go down to 3% overall body fat percentage. He stresses that this is extremely rare. He also stresses that any bodybuilder that claims to have less than 3% is lying. Brainum states that it’s humanly impossible to achieve that low of number.
Jerry Brainum also discusses just how vital genetics plays a roll in how a person can gain or lose weight. The unfortunate truth is – some bodybuilders will have to struggle a lot more to bring their body fat percentage low enough to compete successfully. Every body is genetically different. But in a world of bodybuilding where physiques need to all match the same standard, some competitors will struggle much more than others.
Jerry Brainum details the specific genes that determine such fate for bodybuilders (and any person really). He also spends some time debunking popular weight loss tactics such as fat freezing and liposuction. The overall truth is one many probably don’t want to hear. These medical procedures don’t always work. They can also damage your cells permanently. Ultimately, there is no easy way to lose weight. If you are someone who struggles to lose weight – you just have to work harder on good nutrition and exercise.
The Biggest Mistake That Makes Bodybuilder Muscle Look Flat
Jerry Brainum points out that muscle tissue is made of 72% water. So when bodybuilders deplete themselves in the final “hell week” before a show, if they go too far they actually lose the fullness of their muscle. Even furthermore, some competitive bodybuilders don’t even realize that drinking water is in itself a diuretic. Water flushes out a lot of extra minerals in your body the more you drink it. Thinks like sodium. Too much sodium can make you retain more water – which is a big problem for bodybuilders.
So the biggest mistake that bodybuilders make is by often drinking too much water, not drinking any at all, or taking too many diuretics in the final week before the show. With one fell swoop, it can destroy a year’s worth of work. The hard part of course, is to know how much is too much. Each body is different – but the key is for athletes to recognize this is part of the problem first. Then they can start learning their body and how to fix it.
It’s a delicate balance. It’s what makes this sport so challenging. It’s what makes the legends that much more impressive. Never underestimate “hell week” and start taking depletion seriously in order to present the best bodybuilding physique on stage.
Wrap Up
Jerry Brainum is a man who can provide rare in-depth knowledge on all things bodybuilding from a scientific perspective. He has always ensured that his statements are backed by rigorous research and not “broscience” or anecdotal experiences. That’s why our latest uncut interview is essential viewing for anyone looking to take their physique to the next level.
You can watch our full uncut GI Exclusive interview with Jerry Brainum above.
Enhanced EAA+ Review For Mass Gaining and Strength Building
This EAA supplement is perfect for those intra-workout needs to gain mass and build strength.
Product Overview
When it comes to our workout needs, we all know some of the essential supplements to use and intra-workout BCAAs and EAAs are a must. By providing us with a complete amino acid profile and working on building strength and muscle mass, the choice to use such supplements will prove to be beyond effective when it comes to your muscle building needs. Having a great intra-workout product can enhance the experience of your workout and give you the nutrients you want and need most. Enhanced EAA+ is the supplement for you to help boost all of your goals.
While a BCAA supplement can work to stimulate muscle protein synthesis, at the end of the day, you aren’t maximizing all that you can. With a complete profile of essential amino acids, you really build that muscle growth by pumping your body with all of the essential amino acids possible, giving you the best chance at seeing the gains you want most. Pushing past fatigue, promoting better recovery, and aiding in valuable growth has never been easier and Enhanced EAA+ is what you need.
Enhanced EAA+ is a great supplement to aid in your desired muscle growth and workout needs. A serious strength building formula is designed with essential amino acids, nootropics, trace electrolytes, and minerals for a complete mass gainer.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a corrupted industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. Enhanced Labs has set out to create the perfect supplement line specifically designed for serious bodybuilders and high-performance athletes, because that is what they wanted for themselves.
Enhanced EAA+ Highlights
Their newest product EAA+ is currently getting rave reviews. EAA+ pairs branch chain amino acids (BCAAs) with essential amino acids (EAAs), nootropics, trace electrolytes and minerals to make it a complete mass gainer and strength builder (1). With high quality ingredients in an advanced formula, you get a seriously effective supplement able to help tackle any and all of your needs. With 10g of clinically dosed essential amino acids, great blends will maximize muscle growth (2) with just 2-3 servings per day.
Ingredients
We were shocked when we looked at the ingredient list of EAA+. It is a complete laundry list of BCAAs and effective EAAs paired with nootropics, minerals and electrolytes. This is where the name was derived. EAA+ combines clinically dosed essential amino acids with other great ingredients. While there may be a lot of ingredients in EAA+, each one enhances the efficacy of the supplement, so you see muscle growth, increased recovery time, better endurance, and faster fat loss.
Check out the full list of ingredients below:
Leucine 4g
Isoleucine 2g
Valine 2g
Lysine 500mg
Methionine 250mg
Phenyalanine 250mg
Threonine 250mg
Trpyophan 220mg
Histidine 250mg
VASO6 100mg
Ascorbic acid 250mg
Choline bitartrate 500mg
Alpha GPC 50% 300mg
Phosphatidylserine 20% 100mg
Magnesium bisglycinate 10mg
Potassium gluconate 6mg
Himalayan pink sea salt 40mg
Biotin 500mcg
Methylated B12 50mcg
Vitamin B6 3mg
L-carnitine tartrate 1g
Chromium picolinate 12mcg
Price, Flavors & Effectiveness
Enhanced EAA+ is that workout supplement you need most to really give your muscle growth and gains they boost they deserve. With 30 servings per container, 1 scoop of this powerful and advanced formula will pump you with the great ingredients included for optimal effectiveness. It comes in one great flavor of DJ’s OJ.
Pros
BCAAs and EAAs
Nootropics
Electrolytes and minerals
22 clinically dosed ingredients
Cons
Only one flavor option
Price: $34.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
How Much Should I Take?
Beginners and smaller individuals should start with one scoop (7.65g) mixed in 6-8 ounces of cold water. Advanced users should use two scoops (15.3g).
Best Time To Take EAA+
It’s recommended to drink EAA+ during workouts and/or cardio. For best results, stack EAA+ with Ramy’s Rage pre-workout before training and Enhanced Isolate protein after training.
Overall Value
Enhanced EAA+ pairs branch chain amino acids (BCAAs) with essential amino acids (EAAs), nootropics, trace electrolytes, and minerals to make it a complete mass gainer and strength builder. With a powerful and advanced formula carefully crafted for your needs, you can build muscle and aid in those desired gains easily and efficiently. What you are really getting is a quality EAA supplement from a great company who knows the needs of athletes. Check out Enhanced EAA+ today and see what this can do for your gains.
Try Enhanced EAA+ Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 and Envato
References
Sanz, Jose M. M.; Navarro, Aurora N.; Garcia, Elia S.; Lopez, Isabel S. (2019). “An Overview on Essential Amino Acids and Branched Chain Amino Acids”. (source)
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Cira Nutrition Pre-Game Pre-Workout Review For Energy & Strength
This pre-workout supplement is perfect for enhancing your energy, focus, strength, and endurance for optimal performance.
Product Overview
We all know a great pre-workout supplement can enhance our workouts and for those female athletes and active women looking for a great boost, this supplement can work wonders. Our busy schedules tend to keep us running around and always on the move. Honestly, it can be draining. Then it comes to your workout time and the energy you thought you had is simply out the window. However, one supplement has come to your defense and it’s pre-workout. Cira Nutrition Pre-Game Pre-Workout is one such supplement to help boost all your gains so you never suffer again.
A pre-workout has the ability to boost your energy levels so you feel energized and ready to tackle any workout. For your strength training wants and needs, it can offer muscle pumps and really get the blood flowing so you never worry about limited gains. Able to increase focus and alertness, you will be well on your way to better reaction time so you get the most out of each and every exercise. Cira Nutrition Pre-Game can do this and much more and is an awesome pre-workout supplement to try.
Cira Nutrition Pre-Game is a great pre-workout so you perform harder, better, and faster to get the most out of your workouts. Packed with great ingredients, this supplement stands out as one of the best for women.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Pre-Game Pre-Workout Highlights
Cira Nutrition Pre-Game is that pre-workout you need to give you more energy to perform harder, better, and faster while promoting feminine vitality for the best pumps. With great ingredients to increase energy, endurance, focus, weight loss, and muscle growth and strength, this pre-workout has you covered with whatever your needs may be, even if its avoiding water weight. Packed with all the essential ingredients to stand out as a top pre-workout for women, this supplement is what you want most for your pre-workout routine to boost feminine energy. With great flavors at an affordable price, you can’t go wrong with Pre-Game for any and all of those pre-workout needs.
Ingredients
L-Citrulline: Will change to L-arginine in the blood which boosts nitric oxide for better blood flow and increased muscle pumps.
Beta Alanine: Works to aid in carnosine production which acts a buffer for pH levels in your muscles. This helps push past fatigue so you can workout for longer.
Betaine Anhydrous: Helps produce carnitine which aids in muscle growth and power to increase strength and overall performance (1).
L-Tyrosine: Works to boost energy and awareness to ensure a good quality workout while reducing stress (2).
Caffeine Anhydrous: Works to elevate energy and tackle those sluggish feelings so you get more done. It can also increase focus, reaction time, and your level of alertness (3).
L-Theanine: Can improve focus, especially when paired with caffeine, and will offer anxiety and stress relief (4).
Theobromine: Increases endurance and promotes weight loss for those desired body composition changes. It can also stimulate your heart rate to get your blood pumping (5).
AstraGin: Can increase nitric oxide levels as well as protein synthesis for that desired growth.
Other Ingredients
Natural and Artificial flavors, Malic Acid, Silica, Citric Acid, Sodium Bicarbonate, Sucralose, Beta Carotene 1% (natural color), Acesulfame Potassium
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Peach Bellini, Pink Candy
Best Way To Take
Mix 1 scoop with 6-8 fl. oz. of water 30-40 minutes before your workout.
Price & Effectiveness
Cira Nutrition Pre-Game is an awesome pre-workout able to provide for the best when it comes to performing harder, better, faster, and stronger, with better energy, endurance, strength, and focus. With 30 servings per container, one scoop will pump you with everything you need to succeed.
Pros
Packed with essential pre-workout ingredients to offer the best benefits
Fully disclosed label ensures honesty and transparency
Great flavors and price add to the quality of this supplement
Cons
Does contain caffeine for those sensitive or avoiding it
Only available directly from their website
Price: $39.99
Check out our list of the Best Women’s Pre-Workout Supplements for more great products!
Overall Value
Cira Nutrition Pre-Game Pre-Workout is that women’s pre-workout supplement designed to help you perform harder, better, faster, and stronger. With the ability to increase energy, endurance, focus, and strength, you never have to worry about getting a great workout in again. Cira Nutrition knows the needs of female athletes and active women and seeks only the best supplements around. What you are really getting is a top tier women’s pre-workout with great ingredients and an advanced formula to capitalize on all your gains. Try Cira Nutrition Pre-Game today and enhance your workouts and gains.
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References
Yu, Zhu-Lin; Zhang, Ling-Yu; Jiang, Xiao-Ming; Xue, Chang-Hu; Chi, Naiqui; Zhang, Tian-Tian; Wang, Yu-Ming (2020). “Effects of dietary choline, betaine, and L-carnitine on the generation of trimethylamine-N-oxide in healthy mice”. (source)
Neri, D.F.; Wiegmann, D.; Stanny, R. R.; Shappell, S. A., McCardie, A.; McKay, D. L. (1995). “The effects of tyrosine on cognitive performance during extended wakefulness”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Nobre, Anna C.; Rao, Anling; Owen, Gail N. (2008). “L-theanine, a natural constituent in tea, and its effect on mental state”. (source)
Martinez-Pinilla, Eva; Onatibia-Astibia, Ainhoa; Franco, Rafael (2015). “The relevance of theobromine for the beneficial effects of cocoa consumption”. (source)
Top 5 Moves for a Totally Shredded Back
Looking to get a ripped back but don’t know where to start? We’ve got you covered.
The back can be one of the most complicated parts of the body to work on. A lot of the muscles aren’t intuitive, meaning you don’t use them in everyday life that often, so it can be hard to figure out how to get it right. There’s a huge overlap between back and arms, so a lot of these you can expect to help out on arm day as well. Here’s five great exercises to get a totally ripped back.
1. Reverse Lat Pulldown
The reverse lat pulldown is one of the most challenging exercises you can do for your back, but definitely has a high impact and increases muscle gains. A reverse lat pulldown is a regular pulldown with your hands reversed, which increases the amount of work done by your back. It’s also a great workout for your arms because it’s essentially a modified pull-up. This is a great high impact workout that should definitely be included in any back workouts you have planned.
2. Bent-over Barbell Row
The bent-over barbell row is another great back workout. It’s essentially the same as a regular barbell deadlift except you’re bent over at a 90-degree angle. By keeping your back completely straight while you lift, you get a great back workout out of a workout that’s typically just for the arms. Again, another great workout that serves a dual purpose.
3. Rowing Machine
The rowing machine is definitely an underrated piece of equipment in the gym. It’s not a fan favorite, but it gets the job done well. Spending 20 or even 30 minutes on the rowing machine in the gym can really work our your arms and lower back. Just back sure to use proper posture, otherwise the workout will only be in your arms! You should be bending forward and pulling all the way back with a straight back each time.
4. Stiff Leg Barbell Deadlift
Just a modified barbell deadlift — the stiff leg barbell deadlift is a deadlift where you keep your legs completely straight. You bend over at the waist to lower the barbell and repeat. Make sure to keep your back completely straight — that’s the key to a lot of back workouts. Not only is it the only way to make sure your gains are actually in your back, but it’s important to prevent injuries like pulling a muscle.
5. Wide-Set Pull-up
Wide-set pull-ups are another great way to keep your back in shape. It’s essentially just a pull-up where your arms are really far apart. This increases the use of the muscles of your upper back and the area in between your neck and along your spine. It’s definitely an exhausting style of pull-up, but worth it for the killer workout you get through the upper back and arms. When you place your arms on the bar, keep them shoulder-length apart, and then add about four to six inches on either side of that.
The Best Way To Lose Weight – Fast
The Guaranteed Way To Lose Body Fat
Many people get a gym membership to lose body fat but most of them quit after their high hopes die down. If losing fat was as easy as joining a gym, almost no one would have excess fat on their bodies.
A lot is said about weight loss, and most of what you hear from the bro-scientists is probably wrong. With this article, our goal is to break all the myths around fat loss so that you are empowered with the right knowledge.
Have A Goal
Most people make the mistake of not having a specific weight goal when they start on their weight loss journey. All they know is they want to lose fat. You need to have a specific goal if you’re serious about achieving your dream physique.
Without a specific goal, you can’t design a diet plan for yourself as you wouldn’t know how much weight you need to lose every week. Your daily caloric intake is dependent on your current and goal body weight.
With the amount of weight you want to lose, you should also set a time goal for yourself. Doing so will help fasten up the process, keep you on the timeline and will make you accountable.
Fix Your Calorie and Macro Goals
To be honest, weight loss isn’t as intimidating as many people make it. Your diet, training, and recovery are all you need to take care of. Setting a daily calorie goal is the first step towards cutting away your body fat.
Once you have your daily calorie goal, you can set your macronutrients goal as per your needs. If you don’t have the proper knowledge and skills to design your own diet, you should consult a professional to save yourself time and effort.
If you’re not losing the right amount of weight every week, you can make adjustments to your daily calorie and macronutrient intake goals. Hitting the right calorie goal for yourself can take some trial and error and you should be willing to experiment with different food.
A basic thing you should know is that you need to cut down 500 calories from your current daily calorie intake to lose 1lb of fat in a week. Make sure you don’t go crazy and keep the calorie deficit between 500-1000 calories a week.
Never Skip Cardio
We wish losing body fat was as easy as fixing what you ate. You can’t take cardio out of the equation when it comes to losing weight. If you want to lose weight fast, you should consider doing two cardio sessions in a day.
The first cardio session should be a 30-45 minute LISS (Low-Intensity Steady State training) session which you should ideally perform on an empty stomach. HIIT should be the second cardio session which should last anywhere between 10-20 minutes.
Avoid Starting A Fancy Diet
Many people make the mistake of starting a fancy diet when they want to lose weight. You should look to change your lifestyle so that the weight loss is sustainable and the weight doesn’t come back when you stop the specialized diet.
While IIFYM, Keto, IF, etc. might all sound like great ways to lose weight, you shouldn’t get too excited about trying them. Making adjustments to your lifestyle will pay better dividends in the long run as compared to experimenting with new diet plans.
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Which is your weakest muscle group? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.