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Joey Swoll Returns Full Interview | Painkiller Addiction, Recovery, & Judging The New Era Of Bodybuilders
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Joey Swoll returns for a new full and uncut GI Exclusive interview.
Over the past year, Joey Swoll made a public announcement online that shocked many of his fans. He had been quietly suffering from a pain killer addiction during the pandemic. Swoll made the post after he had put himself through recovery – but wanted his fans and followers to know the truth and hope to inspire those who are also suffering a way towards recovery.
That’s why we reconnected with Joey Swoll for a new video interview to discuss his addiction, recovery, and recap the latest topics in bodybuilding since our last conversation in 2019. It was a long and insightful interview breaking down the intricacies of addiction and how the struggles were enhanced due to the pandemic lockdowns. It’s also an interesting look at some of the latest developments in bodybuilding.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Joey Swoll. Now we’re releasing the full length interview including topics such as cryptocurrency, addiction, and how the new generation of bodybuilders stand up to the current top pros.
Listen To Our Joey Swoll Returns 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 Joey Swoll interview here:
Joey Swoll Details His Rock Bottom Moment Of Pain Killer Addition
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Pullup Variations That Need To Be In Your Workout For Growth
Change up your workouts with these variations of the staple pullup exercise in order to see great growth and gains for your bodybuilding goals.
Pullups are an effective and timeless workout that challenge your upper body for sheer strength. While they can be awfully boring and repetitive, the benefits of pullups far exceed the monotony involved with doing them.
While its rival in the chin-up may be slightly easier, its important to not shy away from pull ups simply because its more difficult. With a variety to choose from for pull ups, pull ups can be fun and inventive in your pursuit to get big. As an exercise to really see great growth and gains in the upper body, pull ups are important to add into your routine for maximum benefits and ultimate functional performance.
Pull ups are a compound exercise putting them in the same family as the deadlift, squat, and bench press. A compound exercise is one that involves multi-joint movements and works several muscle groups at one time. It may be hard to get this as a compound exercise, for it looks as though you simply pull yourself off the ground by holding a bar, but the power required of your body far exceeds what it looks like.
Pull ups may not target your lower body, but your upper body gets serious work done to it. Every muscle gets worked, including the lats, biceps, pecs, deltoids, triceps, forearms, and traps for that all-in-one targeting session to keep you looking and feeling great with your muscles.
Benefits Of Pull Ups
The benefits of pull ups should be an instant cue to implement these into your workout if you do not do so already. Pull ups are great strength builders for the entire upper body workout they provide is sure to keep you feeling big. But the functional strength is also something beneficial for all.
Everyday movements like walking, pushing, pulling, and turning can improve and you will build a solid relationship between your nervous and muscular systems. By increasing your back and core strength, better posture will become apparent and as a result you will look leaner and longer.
Pull ups will provide that boost to improve your physique and get that V-shape upper body everyone strives towards. Plus, you look great in the gym when you can push out non-stop reps on the bar for any number of sets.
Importance Of Pullups & Their Variations
Doing your standard pull ups are obviously beneficial for your overall strength but the boredom may be enough to stop you from sticking with a solid pull ups routine. A boring routine can be tough to struggle through and when it comes to your workouts it is important to have fun.
This will keep you engaged and seeing great growth instead of suffering through the monotony of a training. Changing the grip and trying different variations is a great way to keep you mentally checked in with the exercise to keep having fun and striving towards those gains.
Since pull ups are such a versatile exercise for your arms, it can affect your body differently with a simple grip change. Versatility allows for easy changes to be made to form and technique for a wide variety of exercises with a pull up bar.
The benefit is that you not only work different muscles, but you can do these everyday because you aren’t working the same muscle every time. This also plays into the versatility of the exercise which allows many muscle to be worked at once. Adding in the legs, either by raising them or extending them, gets the core fired up and offers the chance for that six-pack to join your much-desired V-shape.
These variations are great to try for the added benefit of diversity and function. It is important to make and keep solid form so as to reduce the risk of injury to your arms as a result of the repeated strain of pull ups and the progression of difficulty to perform many pull ups (1).
Commando Pullup
The Commando pull ups are one to increase lateral instability, putting stress on your core to make up for it. Aside from boosting your core strength, it will also widen out your lats and give you those bat-like wings you want from a pull up bar and that position.
How to: Start sideways to the pull ups bar and grab it with one hand in front of the other. With a tight core, pull up towards the bar and shift your head to either side to not hit the bar. Lower back down and alternate sides with your head every other rep for optimal position to perform with great form using your biceps to also challenge your chest.
L-sit Pullup
L-sit pull ups can be challenging and involves bringing your legs into the mix. It is an excellent variation for core strength, as well as hamstring and hip flexibility. It will provide greater time under tension to develop muscle growth which adds solid resistance to the training to get great growth from a pull up bar and that position for however many reps to get your arms and chest fired up depending on your level of your bodyweight workouts, whether high level or intermediate.
How to: Grab the bar at about shoulder-width apart with your hands and bring your legs up so they are parallel to the ground. While keeping your legs straight out and your core tight, pull up toward the bar. Lower back down and repeat for desired number of reps.
Wide-Grip Pullup
Wide-grip pull ups will help cover your whole back since the distance to the bar is shorter than a normal or close-grip pullup. Unlike the close-grip, the wide-grip will not use the chest and bicep as much, thus relying more on the back to give you that stellar and strong back from a wide grip pull. You can even do a behind the neck pull with a pull up bar for a number of exercises.
How to: Grab the bar making a Y-shape with your hands and arms from your torso. Each arm should be somewhere from 30 to 45 degrees from the body. Proceed like a regular pullup by pulling yourself up and gently lower back to the starting position.
Around-The-World
Around-the-World is an advanced variation of classic pull ups, but one with extreme strength benefits. It focuses the stress on individual arms and boosts time under tension. Although difficult, it is a fun variation and you look good doing it. Although challenging, it will allow for serious growth and is one of a few advanced pull up variations. The around the world pull works to enhance grip strength and the upper back and other back muscles depending on the exercises you use and do despite the difficulty or weight.
How to: Grab the bar with your hands shoulder-width apart. Instead of pulling straight up, go in a counter-clockwise direction, pulling yourself partly to the right side and continuing with the bar in front of you. Repeat the same process, however, change to a clockwise direction and add or subtract difficulty or weight.
Weighted Pullup
Weighted pull ups are a great challenge to add more weight than just your body. A heavier, lower-rep set activates different muscle fibers and increases your ability for greater strength and size, as well as grip strength from a pull up grip to enhance upper body strength as well. You can use a neutral grip or an overhand grip, as well as regular pull ups and a mixed grip as opposed to a regular pull up.
How to: You can use a weighted vest or take a weight belt with chains to hang plates on. If you don’t have these, put one foot through a kettlebell or hold a dumbbell between crisscrossed legs. With a tight core and your desired grip, complete a normal pullup and gently lower down and remove the weight.
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Others:
Close-grip Pull Ups
Archer Pull Ups
Muscle Up
Towel Grip Pull Ups
Mixed Grip Pull Ups
Single Arm Pull Ups
Behind the Neck
Wrap Up
Pull ups are an essential exercise to have in your training regiment. Although they can be terribly boring, these variations should at least change things up and provide for a fun twist on this staple exercise. The benefits are great and improving functional strength as well as stability is just as important for in the gym as it is out of it.
By incorporating different variations, you allow your body to work different muscles without extra strain and you will surely have those big gains. Pull ups are key to a stellar physique so put these in your workouts and get those big gains and increased range of motion come to life.
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
Prinold, Joe A.I.; Bull, Anthony M.J. (2016). “Scapula kinematics of pull-up techniques: Avoiding impingement risk with training changes”. (source)
Best Men’s Meal Replacements For Muscle Mass & Weight Loss 2021
These meal replacement supplements are perfect for muscle mass and weight loss and will pump athletes with whole foods for the perfect replacement shake.
Any good meal replacement will work to give you whole foods and things like fiber to aid in muscle mass and weight loss to give you and athletes everywhere the best out of a replacement shake. Our lives can get busy and sometimes we need that extra boost to really pump our bodies with only the best ingredients. With a well-balanced diet and proper training routine, the right meal replacements are just around the corner to aid in your overall training, performance, health, and wellness. With dairy and non-dairy protein sources, the options are endless for you to get the most out of an awesome replacement supplement.
We’ve put together a list of the Best Men’s Meal Replacements for 2021 to make your life a bit easier when it comes to all of your nutritional needs. With great tasting and effective products, the right balance of macronutrients and ingredients can offer amazing benefits to your muscle growth, recovery, and health in general as you seek the best for yourself.
Best Meal Replacements For Men 2021
Best Meal Replacement Overall
Finding the right all-around meal replacement can be challenging for athletes, but something like Kaged Muscle Clean Meal is everything you want and more out of a solid meal replacing option for weight loss and muscle mass.
Kaged Muscle Clean Muscle
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active individuals and athletes who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, muscle mass, and other nutritional needs. As a great bodybuilder meal replacement, Kaged Muscle is an awesome option.
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low on number of servings
Price: $44.99
Use code GENIRON10 for 10% off!
Best Meal Replacement Shake For Muscle
Meal replacements shouldn’t just be about replacing a meal. Working on those gains you want most, like muscle mass and growth, are important to consider and a formula can reflect your intended goals. For those looking for a mass gainer, Transparent Labs has the best option on the market for athletes and a bodybuilder meal replacement.
Transparent Labs ProteinSeries Mass Gainer
Calories
790
Protein
53g
Carbs
114g
Fat
14g
Sugar
17g
Flavors
Chocolate, Cookies ‘N Cream (Not Gluten Free), Sweet Vanilla, Chocolate Glaze
Best Way To Take
Mix with milk or water.
This pure, protein rich formula from Transparent Labs is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle mass and 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 for athletes.
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.
Pros
Great for lean muscle mass and growth as a mass gainer
Perfect for a meal replacement or paired with a grass fed whey protein supplement
Great ingredients and no artificial additives for a transparent label
From a reputable company in Transparent Labs
Cons
A premium priced option only available directly through their site
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Best Keto Meal Replacement
Depending on your lifestyle, there are options to reflect whatever your dietary needs are as athletes. Whether you are vegan or like the keto diet, meal replacements do exist to give you the most when it comes to perfecting all of your goals.
HLTH Code Complete Meal Replacement
Calories
400
Protein
27g
Carbs
13g (4g net carbs)
Fat
27g
Sugar
2g
Flavors
Chocolate Macadamia, Creamy Vanilla
Best Way To Take
Keep in a cool, dry place and add water
HLTH Code Complete Meal is a protein rich nutritional shake made with real whole food ingredients to give you a real meal in the simplest way possible for a well-balanced diet and all nutritional needs. Formulated by a top metabolic scientist, this meal replacement has the right combination of macronutrients at the right ratios to make every ingredient count. With 27g of protein and a 1:1 ratio of healthy fats to protein, this meal replacement will keep you full while providing you with the best macronutrients possible, something all athletes need. Also included are grass-fed collagen, digestive enzymes, probiotics, and fiber to help your gut, and the ideal ratio of omega-3 to omega-6. With a great taste, no GMOs or artificial ingredients, and an awesome taste, HLTH Code is exactly what you need out of a top meal replacement for athletic performance, weight loss, muscle mass, and recovery.
HLTH Code Complete Meal is a protein rich shake made with real whole food ingredients to give you a real meal in the most simple way possible. With the right combination of macronutrients, as well as collagen, digestive enzymes, and probiotics, this meal replacement is perfect for any on-the-go needs.
Pros
A 1:1 ratio of healthy fats to protein packed with amazing macronutrients to help you succeed
Digestive enzymes and probiotics, as well as collagen and a great ratio of omega-3 to omega-6
No artificial and non-GMO from a reputable and honest company in HTLH Code
Cons
A premium product, it is a bit expensive.
Price: $59.95
Check out our individual review for HLTH Code Complete Meal Replacement Shake here!
Best Meal Replacement Shake For Weight Loss
Weight loss may be on the minds of many and meal replacements can help with that. Able to keep you full and still pump you with essential nutrients will prove to be worthwhile when you want to eliminate snacking and drop fat.
Kaged Muscle Clean Meal
Calories
240
Protein
28g
Carbs
18g
Fat
4.5g
Sugar
1g
Flavors
Snickerdoodle, Vanilla Cake
Best Way To Take
Mix 2 scoops with 10-12 ounces of cold water.
Kaged Muscle Clean Meal is for those active individuals and athletes who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, muscle mass, recovery, and other nutritional needs.
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Pros
Whole food ingredients
21 organic vitamins and minerals
Quick and nutritious meal replacement
$2.25 per meal
Cons
Slightly low on number of servings
Price: $44.99
Use code GENIRON10 for 10% off!
Best Vitamin-Rich Meal Replacement
With the right ingredients and formula, you can get the most out each product depending on how rich it is in vitamins and minerals. By allowing your body to absorb all the essentials, you work to optimize your health as best you can, giving athletes the best chance at seriously enhancing their gains from a bodybuilder meal replacement.
HLTH Code Complete Meal Replacement
Calories
400
Protein
27g
Carbs
13g (4g net carbs)
Fat
27g
Sugar
2g
Flavors
Chocolate Macadamia, Creamy Vanilla
Best Way To Take
Keep in a cool, dry place and add water
HLTH Code Complete Meal is a protein rich nutritional shake made with real whole food ingredients to give you a real meal in the simplest way possible for a well-balanced diet and all nutritional needs. Formulated by a top metabolic scientist, this meal replacement has the right combination of macronutrients at the right ratios to make every ingredient count. With 27g of protein and a 1:1 ratio of healthy fats to protein, this meal replacement will keep you full while providing you with the best macronutrients possible. Also included are grass-fed collagen, digestive enzymes, probiotics, and fiber to help your gut, and the ideal ratio of omega-3 to omega-6. With a great taste, no GMOs or artificial ingredients, and an awesome taste, HLTH Code is exactly what you need out of a top meal replacement for athletic performance, weight loss, muscle mass, and recovery.
HLTH Code Complete Meal is a protein rich shake made with real whole food ingredients to give you a real meal in the most simple way possible. With the right combination of macronutrients, as well as collagen, digestive enzymes, and probiotics, this meal replacement is perfect for any on-the-go needs.
Pros
A 1:1 ratio of healthy fats to protein packed with amazing macronutrients to help you succeed
Digestive enzymes and probiotics, as well as collagen and a great ratio of omega-3 to omega-6
No artificial and non-GMO from a reputable and honest company in HTLH Code
Cons
A premium product, it is a bit expensive.
Price: $59.95
Check out our individual review for HLTH Code Complete Meal Replacement Shake here!
Best Organic Meal Replacement Shake
You want the most healthy option out there and one made with whole foods is a huge plus, especially for top athletes in their bodybuilder meal replacement. If the ingredients are organic, like those at Ample, then you can’t go wrong with an awesome meal replacement free of any additives or artificial nonsense.
Ample Complete Meal Shake
Calories
400 or 600
Protein
25g or 34g
Carbs
11g or 15g
Fat
28g or 45g
Sugar
2g or 3g
Flavors
Vanilla (high protein), Berry (dairy free), Chocolate (keto-friendly), and Vanilla Cinnamon (keto-friendly)
Best Way To Take
Shake and enjoy.
Ample brings this protein rich, low-carb, complete meal shake to you made from whole food for the optimal breakfast or lunch replacement shake to maximize your nutritional needs. Made from 20+ superfoods, this shake can pump you full of premium fats, proteins, fibers, antioxidants, electrolytes, and probiotics for gains to a well-balanced diet. There are two options for this product including a 400 calorie bottle and a 600 calorie bottle. Ample Complete Meal Shakes are gluten, soy, and BPA free and contain zero artificial sweeteners, flavors, or sugar alcohols. A great plant-based product for muscle growth and athletic performance, increased focus, weight loss, muscle mass, and gut health, this is one of the best meal replacements for a whey protein shake to drink without sweeteners for your diet.
Ample Complete Meal Shake Bottles are protein-rich, low-carb, complete meal shakes made from whole foods to optimize your nutrition. Made with 20+ super foods, these will pump you with all the essentials for performance and overall health.
Pros
A solid balance of macronutrients and no artificial ingredients is a huge plus
Good probiotic bacteria for gut health and amazing choices for ingredients to give you what you need
Low calories with nutrient value
Cons
Lacks some vitamins and minerals we would like to see
No mention of omega-3’s is disappointing
It is also a fairly expensive product
Price: Two options: 400 calorie bottle is $90.00 for 12 meals and the 600 calorie option is $108.00 for 12 meals.
Check out our individual review for Ample Complete Meal Shake Bottles here!
Benefits Of Meal Replacements For Men
When it comes to knowing what meal replacements can do, it is important to know that these are perfect for those on-the-go needs and can really give you all the essentials you need most to thrive inside and out of the gym.
Benefits of meal replacements for men and other athletes include:
Contain great ingredients
Offering a variety of whole foods and other essential ingredients, including vitamins and minerals, meal replacements have the ability to aid in muscle mass, recovery, and your overall health with things like fiber as well. Some protein sources used as ingredients include whey, pea, and brown rice protein giving you dairy and non-dairy options great for a mass gainer or to keep you full.
Perfect for on-the-go needs
Our schedules can get busy and having a solid meal replacement can ensure our busy schedules and on-the-go lifestyles as athletes get the most nutrients possible to keep our performance high while aiding in weight management and muscle mass. A bodybuilder meal replacement worth your while will work for all of your needs.
Support weight management
Being high in protein, these supplements offer great ratios of macronutrients so all the essentials are covered. For weight loss and management, these will keep you full so you don’t have the desire to snack and fiber can be a great aid here also (1,2).
Affordable and convenient options
These are great for that quick fix when hungry or when you need a meal and are affordable in price. Finding good quality meal replacements can be challenging but companies have done their best to give you the best options possible.
What To Look For In A Meal Replacement For Men
Good ratio of macronutrients: You want to make sure you get enough nutrients while also having enough protein to keep you full and aid in muscle mass and growth and recovery (3).
Extra ingredients: Formulas will include things like fiber, omega-3s, collagen, and vitamins and minerals to add to the great benefits of meal replacements and can make them a good mass gainer as well if that is your intended route.
Calories: While the calories may be high, keep in mind that you are replacing a meal and that these will still assist with weight loss, management, and recovery.
Taste and amount of sugar: These supplements do taste great and offer sugar substitutes to have healthier options. Things like stevia and monk fruit are very common (4).
How We Choose The Best
Finding the right products can be difficult and we know that, especially for health conscious athletes looking for the best bodybuilder meal replacement. This list reflects our diligence in finding the right products so you can thrive inside and out of the gym with high quality companies backing you. We first look at the brand and the honesty and reputability behind it. A formula and the included ingredients should be clean and effective and the company should work for you to give you the best when it comes to the right meal replacement. We also look at the ratio of macronutrients because that is important to your health and wellness. The amount of calories, amount of sugar, and balance of macros should all reflect the lifestyle you want to live. Lastly, we look at price because we know this stuff can get expensive. This reflects those supplements that are great options yet affordable at the same time.
FAQ Section
What is the best meal replacement supplement for men?
Kaged Muscle Clean Meal. This meal replacement is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day.
Are meal replacements really healthy?
Meal replacements, on the whole, are generally healthy options. While it is best to try and get a home cooked meal, companies have really begun to take meal replacements seriously as healthy and affordable options. With the right diet and proper training, meal replacement supplements can work wonders for your gains by promoting weight management and muscle mass by providing great benefits as a mass gainer.
What are the differences in meal replacements?
Meal replacement supplements come in either powder or pre-bottled form. With the powder, you can mix with your desired liquid of choice and drink like a shake. If it is pre-bottled, then you can shake as is and enjoy.
Wrap Up
Meal replacement products are perfect for active men and male athletes looking to get the most out of their products and performance. As great on-the-go options with tons of benefits, these supplements can support any lifestyle and make sure you get all the essential nutrients to thrive. With a well-balanced formula of macronutrients, all of your gains will be right around the corner. Give these meal replacements a try and see what they can do for all of your gains.
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.
References
Treyzon, Leo; Chen, Steve; Hong, Kurt; Yan, Eric; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Kulovitz, Michelle; Kravitz, Len. “Do Meal Replacements Deliver Results?”. (source)
Lambert, Charles P; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Goyal, S. K.; Goyal, R. K. (2010). “Stevia (Stevia rebaudiana) a bio-sweetener: a review”. (source)
Athletic Performance Enhancement: Improve Your Blood Flow
Increase Your Performance in the Gym and Bedroom
If there was a legalized drug you could take for athletic performance enhancement, then it would be a pre-workout. That’s because quality pre-workouts contain the ingredient, the amino acid, l-citrulline, which increases your blood flow, which is imperative for optimal performance.
Lifestyle factors such as drinking, lack of exercise, and eating unhealthy foods can lead to poor blow flow, and if you want a surefire way to kill your gains and have less athletic performance, then keep eating Big Macs and omit the rest of this article.
However, if you want to learn why improving your blood is important for the gym (and the bedroom), and the steps you can take to vastly increase your blood flow and make it flow as smoothly as the Amazon River, then you’ll want to keep reading.
Why It’s Important to Improve Your Blood Flow
Bad blood flow can lead to many negative health issues, including heart disease, erectile dysfunction, varicose veins, cold hands and feet, fatigue, and digestive issues. Improving your blood flow has abundant benefits for your workouts and body.
There’s a reason why pre-workouts are effective for athletic performance enhancement, and that’s because they not only give you energy, but they produce more blood flow to your muscles. Of course, you’ll want to make sure you’re taking the right pre-workout though. Take one with the compound l-citrulline to make your blood flow fluidly.
L-citrulline is a compound that quality pre-workouts have, but you can also find L-citrulline in watermelon. Interestingly, l-citrulline is known as the “natural viagra,” meaning increased bed performance as well (and who wouldn’t want that! ). (1)
L-citrulline boosts nitric oxide production in your body, and anything that produces nitric oxide, including l-arginine, is good for your blood flow. Nitric oxide helps your arteries relax and work better, and studies show that nitric oxide enhances your workout performance. (2)
This 2018 study proved that l-citrulline is effective for increasing workout performance. (3)
That pump you get when you workout — you know the reason you look bigger every time you’re done doing a burnout set. Well, that’s simply from an increase in blood flow to your muscles from your workout. Of course, the more blood flow you have, the bigger your muscles will look. Therefore, if you increase the blood flow to your muscles, you’ll receive the benefit of a bigger pump too — making all your workout buddies look scrawny.
Athletic Performance Enhancement Workouts
If you have more blood flow streaming to your muscles, then you’ll have athletic performance enhancement. That’s because blood flow is essential in providing your muscles with the oxygen and nutrients it needs to lift weight. You’ll be able to lift more weight and do more reps the better quality your blood flow is. That’s why pre-workouts are effective; they increase your blood flow.
In fact, this study found that pre-workout increases your anaerobic performance — e.g., sprinting, jumping, and weightlifting — during workouts. (4)
What Else Does It Effect
Good blood flow is also important for many aspects of your health parameters in general. Of course, better blood flow means healthier cardiovascular health, which means less chance of heart disease — the number one cause of death for Americans. Adequate blood flow also moves oxygen throughout your body to allow your lungs, muscles, and other organs to function more properly. Also, you’ll transport all the white blood cells you need throughout your body, which is important for a strong immune system.
Aside from getting killer workouts in and better health, good blood flow will make you a champ in the sack. That’s because a strong erection and good bedroom performance require ample blood flow below the belt. So not only will you be hitting new personal records (PRs) in the gym, but you’ll also leave your significant other vying for your attention.
How to Improve Your Blood Flow
For starters, there are a few key things you’ll need to do to improve your blood flow. For one, you’ll need to move. Any form of exercise does wonders for your blood flow. Anything that’s heart-healthy will improve your blood, and fortunately, exercise is excellent for your heart and getting your blood pumping.
Secondly, you’ll want to reduce the number of processed foods you eat. This will clog your arteries, which will have a negative effect on your blood flow, so you’ll want to omit the fried chicken and replace that with nutrient-dense foods, especially ones that contain antioxidants like blueberries and raspberries since that can help with increasing your blood flow especially. Also, fruits such as oranges are rich in vitamin C, which is amazing for your blood flow.
Workouts That Improve Your Blood Flow
As aforementioned, any exercise is good for your blood flow; however, some are better than others. Doing sprints and HIIT workouts are especially effective at increasing your blood flow since they require high cardio output. Your heart rate will skyrocket, and your body will have no choice but to produce more blood flow to provide your body with the oxygen it needs to get you through the workouts.
If you want to go the more chill route, try walking. Walking has vast benefits for your body and is enough to greatly increase your blood flow.
Ingredients That Improve Your Blood Flow
Aside from exercise and diet, certain supplements and ingredients are specifically crafted for enhancing your blood flow.
Below, is a list of the different ingredients that studies have been proven to increase your blood flow.
Ingredients
Vitamin C (5)
Garlic (6)
Horse Chestnut Extract (7)
Pine Bark Extract (8)
Final Word
If you want athletic performance enhancement (and better bedroom performance), then you’ll want to take the necessary steps mentioned in this article to get your blood pumping in all the right places (including below your belt). Having good blood flow is imperative for optimal health, including reducing your chances of erectile dysfunction, preventing heart disease, and improving your athletic performance.
Do you take any blood flow-enhancing ingredients or supplements? If so, how did it affect you? We’d love to know.
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Reference
Cormio, L., De Siati, M., Lorusso, F., Selvaggio, O., Mirabella, L., Sanguedolce, F., & Carrieri, G. (2011). Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology, 77(1), 119–122. https://doi.org/10.1016/j.urology.2010.08.028
Mosher, S. L., Sparks, S. A., Williams, E. L., Bentley, D. J., & Mc Naughton, L. R. (2016). Ingestion of a Nitric Oxide Enhancing Supplement Improves Resistance Exercise Performance. Journal of strength and conditioning research, 30(12), 3520–3524. https://doi.org/10.1519/JSC.0000000000001437
Koozehchian, M. S., Daneshfar, A., Fallah, E., Agha-Alinejad, H., Samadi, M., Kaviani, M., Kaveh B, M., Jung, Y. P., Sablouei, M. H., Moradi, N., Earnest, C. P., Chandler, T. J., & Kreider, R. B. (2018). Effects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained males. Journal of exercise nutrition & biochemistry, 22(4), 7–19. https://doi.org/10.20463/jenb.2018.0026
Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
Cognitive and Cerebral Blood Flow Effects of Vitamin C. (2010). Clinical Trials. Published. https://clinicaltrials.gov/ct2/show/NCT01055418#moreinfo
Mahdavi-Roshan, M., Mirmiran, P., Arjmand, M., & Nasrollahzadeh, J. (2017). Effects of garlic on brachial endothelial function and capacity of plasma to mediate cholesterol efflux in patients with coronary artery disease. Anatolian journal of cardiology, 18(2), 116–121. https://doi.org/10.14744/AnatolJCardiol.2017.7669
Pittler, M. H., & Ernst, E. (2012). Horse chestnut seed extract for chronic venous insufficiency. The Cochrane database of systematic reviews, 11(11), CD003230. https://doi.org/10.1002/14651858.CD003230.pub4
New study: pine bark extract boosts nitric oxide production. (2007a). Hypertension Research. Published.
Antoine Vaillant Opens Up About Relapse In Recent Video
Antoine Vaillant recently posted two videos on YouTube to discuss his recent relapse.
It is no secret that Antoine Vaillant has had a difficult past. He has battled drug addiction since his early days as a professional. After getting back on track a bit, Vaillant took to YouTube to discuss his recent relapse.
Vaillant burst onto the scene as a professional and quickly became one of the top Canadian bodybuilders. From the time he began competing, Vaillant faced problems with drugs. It has been a difficult road over the last few years for Vaillant. He competed in the 2018 Toronto Pro but took a break following the competition.
Vaillant came back onto the scene when he placed seventh in the 2020 New York Pro. It all came full circle for Vaillant when he stepped onto the stage once again. Vaillant took home first place in the 2020 California Pro and qualified for the 2020 Mr. Olympia, where he finished 14th.
After a few slip ups over the last year, Vaillant was able to stay the course and get back on track. He suffered a torn biceps and this opened the door once again. Vaillant filmed his YouTube videos on May 31 and posted them on the platform on July 1. This is where he was able to open up to the public about his recent relapse.
“Today is the 31st of May and you guys don’t know yet at this date, but tomorrow, I’m going back to rehab. Not the bicep rehab. Rehab rehab. The drug addiction rehab,” Vaillant said in the video.
Vaillant explains how he did not feel the need to use drugs while training for different competitions. He also did not attend any rehab meetings during 2020 because they were not being held due to the COVID-19 pandemic. Once there were no competitions, there was nothing left to “fill that void.”
Vaillant has leaned heavily on his friends and family throughout the recovery process.
“At some points, my friends were worried,” Vaillant said.
“You can hide it for a little bit but you hide it by avoiding people. If I’m avoiding people, if I’m not doing as many stories or my stories are different, my friends know me so at some point, they just knew. I knew I couldn’t hide it anymore.”
Vaillant has a chance to better himself and help others struggling with the same problem moving forward. Using his platform, Vaillant can do a lot of good and there is no doubt that he will make a difference and be an inspiration for many people out there.
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How A Stim-Free Pre-Workout Will Boost Your Workouts
Even without stimulants, a quality pre-workout can boost all your gains with similar benefits.
Pre-workout. We all know we need them to boost our overall pre-workout goals by pumping us with effective ingredients to boost training and performance. Whether it be increased energy, insane muscle pumps, or better focus and concentration, stim-free pre-workout supplements that contain zero stimulants can still provide the same benefits as those that do. For those of us athletes sensitive to caffeine and other stimulants, or for those of us looking to avoid the unwanted side effects that can come along with using it, it is important to know there are alternatives that will work wonders for all of our gains.
Stimulants in pre-workout supplements tend to be the selling point and the main appeal for many companies. It’s come down to a competition of who can pump their products with the most caffeine or other stimulants to give you, the athlete, the most insane workout experience ever. But how often have you taken a crazy strong pre-workout and feel like you’re bouncing off the walls? It’s uncomfortable and can honestly be debilitating for your workout.
But fret no more because stim-free options do exist and they will work absolute wonders for your gains. Let’s take a look at stim-free pre-workouts and see just what these supplements can do for us. With clean and effective ingredients, packed into a powerful formula, all of those pre-workout needs are much closer than they seem.
What Are Stim-Free Pre-Workouts?
Stim-free pre-workout supplements are those pre-workouts that don’t contain any caffeine or other stimulants. Since pre-workout products with high amounts of stimulants tend to greatly affect your central nervous system by jacking up your heart rate and intensifying your focus, a good quality stim-free pre-workout can allow for the same benefits without all the negative side effects. These supplements are perfect for those sensitive to caffeine or who want to avoid stimulants.
Benefits Of Stim-Free Pre-Workouts
Stim-free pre-workouts provide for a host of benefits that are similar to those with stimulants (1). Without the unwanted side effects, having a top tier product working on your behalf is exactly what you need to succeed. Looking to these benefits, they include:
Increased energy and endurance: Boost all energy needs without the use of stimulants.
Better pumps and blood flow: Still get the most out of your muscles and blood flow with a great stim-free option.
Promote muscle growth and recovery: The benefits we all want to see the changes we want most.
Boost hydration and muscle fullness: Give those muscles that more full look while keeping them as hydrated as possible.
NO jitters or crashing often associated with stimulants: No more suffering from the negative side effects that those stim pre-workouts can cause.
Put yourself in a better place to succeed without relying on those stimulants that can negatively affect your body. The benefits and everything you want out of a good stim-free pre-workout are much closer than you think.
Key Stim-Free Ingredients
Aside from containing no stimulants, stim-free pre-workouts do have some key ingredients to keep an eye out for.
Citrulline Malate: Helps improve strength and increase power output. Also works to delay muscle fatigue and increase muscle endurance (2).
Beta Alanine: Can improve exercise performance and muscle endurance by working on building lean muscle and improving physical function.
Creatine Monohydrate: Increase strength, power, and total output while boosting protein synthesis and athletic performance (3).
BCAAs: Can decrease muscle breakdown, reduce muscle soreness, and increase muscle growth (4).
Taurine: Has effects on endurance and performance, overall work capacity, and reducing muscle soreness (5).
Agmatine Sulfate: Support nitric oxide in the blood and improves muscle function and recovery. Can also assist in developing better cognitive functioning.
N-Acetyl L-Tyrosine: Increases things like dopamine and adrenaline which helps with motivation and focus while also boosting exercise performance.
How A Stim-Free Pre-Workout Will Boost Your Workouts
Like any other pre-workout, a stim-free pre-workout will work to help tackle any and all of your pre-workout needs. From providing vital energy boosts, to enhancing muscle pumps, and assisting in bettering cognitive function for increased focus and reaction time, a stimulant-free pre-workout can work wonders for your gains. While the main draw for many pre-workouts are the insane amounts of stimulants, at the end of the day, you can drink a healthy cup of coffee for that. The other ingredients involved will help with everything you need from reducing muscle soreness, promoting muscle growth, keeping your focus and attention high, and giving you the best chance at optimizing your athletic and exercise performance. At the end of the day, a stim-free pre-workout has everything you want and more and will take your workouts to new heights.
Featured Stim-Free Pre-Workout
Transparent Labs PreSeries Stim-Free Pre-Workout
Use code GENIRON1O for 10% off!
Transparent Labs PreSeries Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and improved performance. With key ingredients at effective dosages, this is a great pre-workout for anyone looking for stim-free options.
Transparent Labs PreSeries Stim-Free Pre-Workout is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and to improve performance. Containing key ingredients like citrulline malate and betaine, all of these ingredients are clinically dosed and effective for providing great gains. With a 100% transparent formula, this product is great for those who are intolerant to caffeine or other stimulants, or for those looking to cycle off of them. With 13 active ingredients all designed for enhanced focus and increasing lean muscle, you cannot go wrong with this great stim-free, non-caffeine option that will still enhance energy like other products.
Price: $49.00
Use the promo code GENIRON10 for 10% off!
Wrap Up
A stim-free pre-workout has the potential to be a game changer for all of your performance goals. Able to assist you with muscle pumps, energy boosts, cognitive development, and exercise performance, all of your pre-workout needs can be met and greatly enhanced with the right product. While many pre-workouts rely on the amount of stimulants as their main selling point, a stim-free pre-workout will give you great ingredients without the need for stimulants to power you through. Great for those sensitive or who are just looking to avoid caffeine, these products are what you absolutely need. Check out some great stim-free pre-workout options today and see what these can do for all your athletic 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
Kedia, A.; Hofheins, Jennifer; Habowsi, Scott; Ferrando, Arny; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performanec, Subjective Workout Experience and Biomarkers of Safety”. (source)
Perez-Guisado, Joaquin; Jakeman, Philip M. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Waldron, Mark; Patterson, Stephen; Tallent, Jamie; Jeffries, Owen (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
Victor Martinez’s Chest Workout | Training With Victor Martinez (Part 1)
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Victor Martinez’s in-depth chest day training guide.
Victor Martinez is an iconic pro bodybuilder and legend in the sport. He is considered by many to have one of the greatest physiques of the 2000s era of bodybuilders. In 2007, in a controversial decision, he nearly beat Jay Cutler for the Mr. Olympia title. That’s why we met up with Martinez at the Generation Iron Personal Training Gym for an epic workout. In this GI Exclusive, Victor Martinez breaks down in-depth tips to upgrade your chest day training session.
It’s easy enough to find a training routine online – but the real work comes in knowing the details. A list of exercises, sets, and reps is simply the most basic foundation for a successful workout. Knowing proper form, full movement, and specific tips can transform a workout from good to great. It’s what separates a “normal” in shape person from a shredded bodybuilder.
That’s why Victor Martinez met up with Vlad Yudin to go through the ultimate gauntlet of a workout. In part one of our training mini series with Martinez, he puts Vlad through the paces and shares important tips on how to optimize your routine. A workout sheet is one thing – but this video guide will give you play-by-play examples of how to actually perform like a pro bodybuilder.
Victor Martinez’s Chest Day Training Workout
To start, Victor Martinez stresses the important of warm up exercises. Many lifters might want to jump right into the heavy lifting – but warming up not only helps prevent injury, it can allow you to get the most out of your workout and push your muscles to exhaustion. Martinez suggests two warm up exercises with light weight that match the muscle group you’re about to train.
With the warmups out of the way, Victor Martinez decided to focus on three core exercises and break down how to best perform them. Below is the full breakdown of exercises, sets, and reps.
Exercises
Sets
Reps
Chest Press
4
15
Decline Dumbbell Press
4
15
Standing Cable Crossover Flyes
4
15
When it comes to weight, that’s impossible to recommend broadly. Each individual has different limits on how much weight to push. Ultimately, you want to lift enough weight to complete all three sets for each exercise. By the end of the final set for each – you should barely be able to finish. It may take trial and error to begin with – but you’ll ultimately find a sweet spot this will be more than enough to exhaust your muscles completely.
Chest Press (Machine)
For this exercise, Victor Martinez is using an old school chest press machine. He explains how the machine was inspired by football and emulates the kind of moves a linebacker would typically perform on the field. That’s why Martinez suggests sliding down on the seat to give your movements more of an upward momentum. You want to have explosive momentum pushing up, squeeze, and then slowly bring the weight back down in a controlled manner. Avoid locking out your elbows.
Decline Dumbbell Press
For the next exercise, Victor Martinez goes to the classic decline dumbbell press. He suggests that decline presses be done the older you get – as this muscle area tends to lose its fullness as you age. The decline press is also important to provide your chest a full and complete look. Martinez also suggests wide grip dips if you don’t have time to fully commit to a decline press. This also hits the wide areas of the chest.
Standing Cable Crossover Flyes
The final exercise in our Part 1 Victor Martinez workout is the Standing Cable Crossover Flyes. This exercise is a great finisher as it provides focused isolation on the chest. Martinez typically suggests splitting the reps of upper and then lower flyes to best hit the chest from all angles. He also warns of pulling to far back. While many believe this gives a fuller range of motion and a good stretch on the muscle, it can lead to injuring the rotator cuff.
Wrap Up
That about wraps up Part 1 of Victor Martinez’s upper body training routine. Next week, we’ll return to hit up the back in a new selection of exercises. Make sure to watch the GI Exclusive training video above to get complete play-by-play tips on each exercise. Soon you’ll transform your workout into a pro level routine.
The Eight Best Bodyweight Exercises for Glutes
Glutes are made for bodyweight workouts. Sure, your rear end will benefit from long, heavy iron sessions of squatting and lunging that will produce a gluteus maximus worthy of its name.
But given the abuse our glutes take all day, it makes sense to perform bodyweight exercises for glutes, and not just during workouts. Most of us sit on our butts all day, which deactivates our glutes, tightening our hips and shortening our hamstrings, leading to all manner of muscular dysfunction, most notably back problems.
When we can activate our glutes, however, we can prevent this chain of pain and place our bodies back in proper alignment. One good way to start is by getting in the habit of activating (squeezing) your glutes, one cheek at a time, while standing in line or sitting in traffic. Get in the habit of squeezing your cheeks as you walk or climb stairs.
If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living.One study suggested that some of the most common exercises produce significant improvements in the glutes. With that in mind, here are eight of the best bodyweight exercises for legs.
Glute Squeeze
What it does: It activates the glutes.
How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release. Do a set of 10 on each side.
How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Glute Bridge
Why: It’s one of the best moves to improve the activation patterns of the glutes.
How: Lie face up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Inverted Hamstrings
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.
How to do it: Balance on your right foot, keeping tummy tight,and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 2 sets of 10 reps per side.
What it does: Also known as a pistol squat, the single-leg squat challenges your balance and core stability, especially the glutes.
How to do it: Stand on one leg with that foot pointing straight ahead and the knee of the other leg slightly bent. Raise the non-supporting foot slightly off the floor. Lower to a squat, keeping the knee of your supporting leg centered over the foot.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Lateral Lunges
What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Straight Leg Skipping
What it does: This move works your hamstrings and glutes while also challenging your coordination.
How to do it: From a standing position, lift one leg straight in front of you while you swing the opposite arm forward. Pull your heel down to the ground as the other arm and leg swing forward. Repeat for a set of 10.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Squat Jumps
What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.
How to do it: Stand with feet just outside the shoulders and hangs behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds, and repeat for 10 reps. Be sure to land softly, with the hips back and down.
How many? 2 sets of 10 reps.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
Gunter Schlierkamp: It’s Dangerous For Young Bodybuilders To Get Too Big, Too Fast
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Gunter Schlierkamp reflects on the passing of Dallas McCarver and the growing trend of bigger size in bodybuilding.
Last week, Gunter Schlierkamp discussed how bodybuilders need to match their muscle size to their genetic frame. Now in our latest segment, Schlierkamp continues sharing his thoughts on the growing trend of pushing the limits of mass monster size in bodybuilding. Is it getting too dangerous? For Schlierkamp, it depend son how you do it. His biggest concern is how fast bodybuilders, especially young athletes, are putting on size. In our latest GI Exclusive interview, Gunter Schlierkamp explains how some young bodybuilders are putting on too much size at too fast a rate.
When Shawn Rhoden won the Mr. Olympia in 2018, it seemed as if there might be a shift in physique aesthetic moving forward. Would a more classic look start to be preferable instead of mass monster size? Ultimately, this was a passing thought – as two years later Big Ramy won the Mr. Olympia and brought back mammoth size to the title. It seems with a few exceptions, hulking mass monster physiques are here to stay.
We asked Gunter Schlierkamp about his thoughts on Big Ramy’s win and if it will push forward the trend of increasing the average size of pro bodybuilders. Gunter is unsure at the moment whether or not Big Ramy will reign as Mr. Olympia long-term. But he is a bit worried about the growing trend he’s seeing in modern bodybuilding. Less so about mass monster physiques in general and more about how it’s influencing younger athletes.
Gunter Schlierkamp understands that pushing the limits of size is part of bodybuilding – but he thinks that younger athletes are now rushing too fast to get there. Reaching a weight of near 300 pounds should be a slow process over many years. It shouldn’t be achieved short term. It seems, at least to Schlierkamp, that in today’s society of instant gratification – some young athletes want to reach the pinnacle faster than ever before.
Schlierkamp fears that this will lead to serious health issues. Again, he understands that mass monster physiques are a part of bodybuilding in the big picture. He knows all athletes take some risk to achieve it. But he’s convinced that rushing too fast at too young of an age almost guarantees serious health issues that could be avoided.
Gunter Schlierkamp reflects on Dallas McCarver, who passed away too soon at the age of 26. While it’s impossible to directly connect his cause of death to his mass monster size – Schlierkamp worries that this was the underlying cause.
He recounts a moment just before McCarver died – where he was asked on his opinion of the athlete. He admitted that his physique and size was astounding and impressive. But he also worried that he achieved it at such a young age that something bad would happen. Shortly afterwards, he heard the news of Dallas McCarver’s death. He was deeply saddened by not only the untimely death but the timing of his statement. Was he right? He worries so – and hopes that incoming bodybuilders take their time to build mass monster muscle rather than rush it.
You can watch Gunter Schlierkamp’s full comments on Big Ramy and young mass monsters in our latest GI Exclusive interview segment above!
Deontay Wilder Hits New Bench Press PR, Gets Roasted By Dillian Whyte
Deontay Wilder is the epitome of raw power in human form.
The former WBC heavyweight champion, Deontay Wilder has become known for his destructive punching power. Wilder isn’t the biggest heavyweight out there yet he’s knocked out most of his opposition. In this particular case, size doesn’t matter much at all. His fists are clearly filled with dynamite.
Set to face off with rival Tyson Fury for the third time later this month, Deontay Wilder has been hard at work in the gym. Honing his skills and pushing himself to new physical heights, Deontay Wilder is hoping to bring a new and improved version of himself to the ring.
The rubber match between Tyson Fury and Deontay Wilder is sure to be filled with a ton of suspense and drama. With the first bout ending in a draw and the second as a TKO victory for Fury, Wilder has his work cut out for him going into the third bout. In fact, Fury isn’t letting Wilder forget what happened in their second bout.
That said, Fury should also remember the kind of punishing power Deontay Wilder brings to the table.
Looking to leave no doubts after the third match, Wilder has been taking his training to new levels. Recently he posted a video of himself setting a new bench press personal record.
Let The Trolling Begin
Deontay Wilder was pretty fired up from the accomplishment. Too bad for him a fellow heavyweight boxer caught wind of the video. No, not Tyson Fury. It was none other than British boxer and current WBC interim heavyweight champion, Dillian Whyte.
Being a champion in his own respect, it’s not surprising that Deontay Wilder is in Dillian Whyte’s crosshairs. Whyte took to his Instagram to make a point about Wilder’s 310lb bench press PR. What exactly did he do? Well, Whyte lifted the same amount of weight with dumbbells instead of a barbell. He lifted it and did it for reps.
@bronzebomber screaming with the light weights ??? coward i rep your max. Anytime, anywhere we must fight. Let’s gooooo.
Already it looks like another rivalry could be starting up. Should he win or lose in his upcoming match, Deontay Wilder has another opponent waiting in the wings should he choose to battle Dillian Whyte.
What do you think of Deontay Wilder hitting a new PR and Dillian Whyte trolling him?
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.