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Best Tips For Bodybuilders To Maximize Recovery
Recovery is incredibly important for our overall growth and these tips will get you on track to recover as fully as you can.
We all know that recovery matters. That is one thing drilled into us especially when we first start to train. In fact, recovery is equally if not more important than your actual workout. So, don’t let poor recovery hurt all of those gains you sacrifice time and energy for. A poor recovery routine can outweigh the best workout routine any day of the week. Without proper rest and recuperation you set yourself up for failure, no matter your experience level, natural ability, or sheer determination. Poor recovery equals less gains which equals less bodybuilding success.
Poor recovery will also make you feel fatigued and sore, hurting your routine when it comes to everyday life as well. That sucky, tired feeling just doesn’t help anyone and there is no point in digging yourself into a hole. Living a healthy lifestyle should be enjoyable and your bodybuilding goals will surely show when your outside life becomes happier and healthier. You have too much to lose from a poor recovery routine so don’t let that happen. Treat your body like the temple it is and see your hard work and progress shine.
Why Recovery Matters
When we workout, especially after a grueling workout, our central nervous system (CNS) really fires up. Your CNS is responsible for engaging your body and mind to push you through a workout. This controls the signal from your brain and muscular system so your body works together as one. With an overloaded central nervous system, this can spill into your personal life and hurt relationships and cognitive functioning especially with insufficient rest.
When it comes to your muscles, your muscle recovery is equally as important. When we lift, we suffer small tears in our muscles. When these tears finally heal, this is when we see huge growth. As our muscles begin to fill out and increase in strength and size, ample recovery allows for them to heal properly so we see that desired growth seriously unfold (1).
Without proper recovery, fatigue can lead to overtraining which will really put us in a state of stress. Signs of overtraining include:
Decreased performance
Increased perceived effort
Increased fatigue
Poor sleep and appetite
Chronic or nagging injuries
Finding ample time to recover can decrease your chances of overtraining which will elevate training and performance and keep your lifestyle in a healthy place overall.
Best Recovery Tips For Bodybuilders
Get Sleep
Sleep affects the whole body and is a ripe time for recovery to take place. Essential for many bodily functions like brain health, your immune system, and metabolism, getting enough sleep is vital for your rest and muscle recovery. Somewhere in the ball park of eight hours a night is perfect for recharging your body for the next day’s workout. While our busy schedules may not be conducive to that, it is important to make sleep a priority (2).
Eat Adequate Amounts Of Protein
Protein is the building block of all muscle and working to get ample amounts of protein in your body is more than important for that growth. Containing BCAAs and EAAs, protein seriously works to enhance all aspects of your growth and performance when it comes to your muscles. Eating a hearty meal of protein rich foods is great, but also supplementing with a whey or vegan protein powder can pump you with ample amounts of protein to see that desired growth. Protein will also keep you full and work to suppress your appetite from any unwanted snacking and cravings (3).
Hydrate!
Hydration is key in increasing exercise performance for it keeps your muscles hydrated and working more efficiently and works to help you cognitively as well. Through sweating and breathing, we lose ample amounts of water and restoring those stores is important for optimal day to day functioning. Not enough hydration can lead to cramps and increased fatigue so working to drink around 8-10 200ml glasses of water a day is a good place to start.
Foam Rolling & Stretching
Foam rolling and stretching is a great way to release tightness, soreness, and inflammation and is great for doing pre-workout, during your workout, or post-workout. Both can leave you feeling limber and loose giving your muscles a great stretch. Both stretching and foam rolling can increase blood flow and allow for better tissue and organ functioning by permitting the exchange of nutrients and waste to keep things running smoothly (4).
Ice Bath
An ice bath may be very cold and uncomfortable at first, but you will be glad you did it after. Ice baths can relax sore muscles, improve your central nervous system, and limit inflammation to keep your muscles primed and less sore than before. Ultimately, a good ice bath can lead to faster and more efficient recovery.
Eat A Balanced Diet
Eating a balanced diet of whole foods is a great way to ensure easy recovery. Eating well is enjoyable and lets you get creative with fun ways to cook meals so you eat healthy and don’t suffer from a boring diet. Getting nutrients from whole foods is very important and should not be overlooked. Making sure you get the right balance of macronutrients (protein, carbs, and fat) will ensure a well balanced diet.
Solid Supplementation Routine
While getting the essential vitamins and minerals from whole foods is very important, sometimes a good supplementation routine is all you need to see that much desired growth. Often times we miss out on certain vitamins and minerals which can lead us down a road of dietary despair, but with great supplements like multivitamins, pre-workouts, and intra-workout BCAAs, there are plenty of options to keep us healthy overall.
Wrap Up
Recovering is more than important for our training and performance goals. Poor recovery can lead to many negative side effects of overtraining and simply not getting enough rest. With recovery equally as important as the physical workout, it doesn’t make sense for you to have a poor recovery routine. Look into incorporating these above tips into your lifestyle and see your bodybuilding gains really start to grow. Recovery feels good and is easy to accomplish so there should be no excuse for having a poor recovery routine. Enjoy feeling growth from your workouts, but love seeing growth in your recovery.
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
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Sands, William A.; McNeal, Jeni R.; Murray, Steven R.; Ramsey, Michael W. et al. (2013). “Stretching and Its Effects on Recovery: A Review”. (source)
Build a Rock Solid Core With These Exercises
Perform These Exercises To Build A Rock-Solid Core
A rock-solid core isn’t only aesthetically appealing, it can add to your functional strength which helps in everyday activities. Building a shredded midriff is easier said than done. Washboard abs are the result of months of hard work in the gym and kitchen.
The massive fan following you’ll amass when you lift your shirt is just one of the perks of having a ripped abdomen. Just like us humans, no two ab exercises are the same. A few exercises are more effective in developing a solid core as compared to the others.
Planks
Planks are one of the most effective ab exercises. They were brought into the mainstream with the rising CrossFit popularity. While performing the plank, make sure your body is in a straight line and your hips don’t sack or form a bridge.
Windshield Wipers
Windshield wipers are a brutal exercise. If you’re a beginner, you might not be able to perform the windshield wipers. You can do the hanging leg raises until you develop the appropriate core strength.
Ab Wheel Rollouts
The Ab wheel rollouts work the entire abdomen and will leave you with a crazy ab pump by the end of the exercise. If you don’t have access to an ab wheel at your gym, you can use a barbell by putting a quarter plate at each end of the bar.
Toes To Bar
Performing the toes to bar requires strong core stabilizers. Most people make the mistake of using momentum by swinging back and forth while performing the exercise. As the name implies, your toes should touch the bar at the top of the movement.
Decline Bench Reverse Crunches
Reverse crunches are the opposite of the orthodox crunches. While the normal crunches work the upper abs, the reverse crunches work the lower abdomen. Performing the reverse crunches on a decline bench adds resistance to the exercise.
Cable Crunches
The cable crunches are an incredibly effective upper ab exercise. The upper and middle abs are stronger as compared to the lower abs and using added resistance can help better target the muscle group.
Landmine Twist
The obliques are one of the most overlooked muscles when it comes to ab training. Obliques are the fish gill-like muscles at the side of your abs. Landmine twists are one of the best exercises to target your obliques.
Smith Machine Toes To Heaven
Toes to heaven work your lower and middle abs. Lie down on an exercise mat with your chest facing the ceiling. Place your toes on the barbell and elevate your lower back to lift the bar. Your lower back should be directly under the barbell throughout the exercise.
Russian Twists
Russian twists are an oblique killer. Place your feet flat on the floor by bending at your knees and sit with an upright torso. Grab a dumbbell, kettlebell or a weight plate with both your hands with your arms extended straight over your knees. Twist to your right side while breathing out. Return to the starting position and repeat for on the left side.
Decline Bench Crunches
Decline bench crunches add flavor to the orthodox vanilla crunches. Performing the crunches on a decline bench add resistance to the exercise and makes it harder. You can add additional resistance by holding a weight plate next to your chest while performing the decline bench crunches.
Header image courtesy of Envato Elements
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Big Neechi Profile & Stats
The biography, life, and accomplishments of Big Neechi
Big Neechi is an internationally recognized celebrity bodybuilder known for his amazing strength and ability to throw wild and lavish parties. As a Generation Iron athlete, he has been featured on the GI Exclusive interview series and was featured in Strength Wars: The Movie. With a love for fitness and a deep understanding of how social media works, he has built a following and a brand that are unmatched.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Biography
Big Neechi’s desire to workout started at an early age when he broke the high school bench press record in junior high school. By his late teens, he was squatting, benching, and breaking all sorts of records earning him college scholarships for football.
Big Neechi attended Texas State University and had a shot to play football. But a missed opportunity ended a potential football career and he was left with the choice of pursuing something else. With a passion for fitness, he began to lift heavier, seeing serious gains and a physique that was perfectly crafted and sculpted for all to envy. With the opportunity to throw a college party, he decided to take this to the next level, using a Twitter hashtag that sent the party viral not just at the college, but the entire state. Now a party legend, having gained mainstream media attention, and an accomplished bodybuilder, he was ready to take on the world with a 4-year degree in Exercise & Sports Science.
Since his rise to fame, Big Neechi has been featured in a number of publications and TV appearances including things like Good Morning America, TMZ, the Daily Mail, Total Frat Move, and Generation Iron’s Strength Wars. His social life has seen the likes of CT Fletcher, Simeon Panda, Larry Wheels, Jay Cutler, and many more. He has also hosted events for people like Lil Wayne, Post Malone, Cardi B, Gucci Mane, and Migos.
Training
For Big Neechi’s training, he focuses on strength training to of course build that desired muscle and change his body composition with a variety of exercises and different workouts. His key is to not be afraid of cardio. Many bodybuilders will avoid it because they don’t want to ruin all the gains they’ve built. Finding the right balance of cardio and strength training is vital for building lean muscle mass and keeping it on. This will also help keep off stored fat so you have the most desired physique you seek with the best results possible.
Nutrition
For Big Neechi, it is important to focus on his macros and to make sure he eats clean foods. Junk food for Big Neechi will kill all of his gains and he works hard to only put the best into his body. Usually clean forms of food include things like chicken and rice, or other vegetables and healthy options known to pump you with vital nutrients and seriously affect gains. He also focuses on his macros because the balance of protein, carbs, and fat is incredibly important.
Supplementation
When it comes to supplements, Big Neechi uses his own choices to really boost his training and performance. Some essentials are a protein powder which can boost growth and recovery and a pre-workout which is perfect for providing energy and muscle pumps. For those struggling with fat loss, a fat burner can really get the job done and a testosterone booster is great boosting those low T levels so you optimize your health as effectively as possible. Regardless of what you desire to use, having a solid supplementation routine is exactly what you need to boost all areas of your growth.
Details Revealed For Hafthor Bjornsson vs. Eddie Hall Boxing Match
A location and cost to watch the fight between two strongmen competitors has been announced
Hafthor Bjornsson and Eddie Hall are both transitioning into the world of boxing. The two strongmen competitors will do so by facing each other in a boxing match slated for Sept. 18th. It’s an event that both strongman and boxing fans have been hyped about for quite some time. Now we’re finally getting some new solid info about the match. Details have been released about the event location and fans will now know how they can watch.
This fight was supposed to take place in Nevada but there is a new location. VyStar Veterans Memorial Arena in Jacksonville will be the new host of this event. Tickets went on sale on July 5th and fans who cannot attend will be able to purchase the fight through pay-per-view. This can be done via CoreSports.world and it will cost $9.99.
Hafthor Bjornsson and Eddie Hall have developed quite the rivalry over the years. Hall was crowned the World’s Strongest Man in 2017 and was dethroned by Bjornsson a year later in 2018. In 2019, Bjornsson broke Hall’s deadlift world record of 500 kg (1,100 lb). He did this by getting 501 kg (1,105 lb) off the ground and this took their feud to a new level.
Now, the two will have a chance to settle this in the ring.
Leading up to the event, Bjornsson and Hall have been promoting themselves in different ways. Bjornsson has not been shy about sharing sparring videos on Instagram along with taking some exhibition fights to fine tune his skills.
In his first fight, Bjornsson took on Steven Ward and it ended in a draw. In fight two, it was not a good showing from Bjornsson. He took some good shots and was even knocked to the mat. Following his second fight, Bjornsson vowed to knock out Hall when they meet.
Hall has taken a more conservative approach. He has displayed some power along with his weight-loss journey but there is not much else out there. Hall seems like he is going to let his actions do the talking.
Bjornsson and Hall will be the main event of the night with two other bouts scheduled on the card. CrossFit athletes Jacob Heppner and Josh Bridges will go against each other while Stefi Cohen and Avril Mathie will meet for the second time.
It is always better to go into an event such as this one with a backstory. There is clearly some bad blood between Bjornsson and Hall, which will make this event an exciting one to watch.
Is this a boxing match that will you will be watching? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Why Women Should Lift to Maximize Their Fitness
Why The Ladies Should Lift
Ladies, just like us men, you have a body you envision having. You know what you want, but what you think we should do to attain what you want is usually off. For example, many women do endless cardio, endless dieting, and avoid strength training thinking that’s the lifestyle to their dream physique.
However, serious strength training will build attractive muscles and get you stronger. The adaptations of lifting recomps your body meaning you look leaner and have more muscle. This is a good thing on top of better posture and health. In other words, you need to lift.
So why don’t more women lift? It’s definitely not because they’re incapable. Women are extremely strong and capable, but many stigmas and misconceptions deter many females from entering the weight section.
You might see a few there, but they’re usually using light weights and neglecting heavy barbell and machine work.
So You Want to Get Toned Right?
Even up to this point, I don’t think the concept of lifting has clicked with all the ladies yet. That’s ok. Listen on.
If you think I’m trying to make you a bodybuilder. I’m not. What you want is to be toned right? What you don’t realize is lifting makes you toned. Those women that you see in magazines or Instagram with your dream body have muscle. Those curves and shapes you see, that’s muscle. It doesn’t magically appear overnight.
You have to lift hard and heavy over time to force that tissue to grow whether it’s more shaped shoulders, a chiseled back, or thick lifted glutes.
Toned bodies are also lean bodies. So the muscle you built gets revealed when fat is lost. Most women have dieted their whole life without building muscle, so the toned look can’t be achieved. Simply put, losing fat, but having no muscle underneath doesn’t make you look toned, it makes you look flat. There is no dimension.
To be clear, I’m not hating on skinny figures, but I’m calling a spade a spade.
Most women don’t want to be flat. They want to be described as firm, toned, strong, and defined. And I know for a fact, you don’t want to be described as bulky, so let’s talk about that fear.
Why are women scared to lift?
The first image that comes to a women’s mind when they think of lifting is a Thor like bodybuilder. Yes, there are bulky women who look masculine and are so muscular that they can’t fit through doors. Those women compete, grow muscle tissue relentlessly, and more often than not, use steroids. This doesn’t even account for genetic outliers.
If you’re an average Jane from HR who’s never touched a weight past 10 pounds, I promise you, you’re nowhere near that she-hulk look. That’s like me worrying that I’ll turn into Tiger Woods by playing mini golf a few times a week.
So while I get that it’s a common concern, getting too bulky shouldn’t even cross your mind. I often tell my female clients that if they’re afraid of getting too muscular somewhere, they can just tell me and we can stop lifting. This never happens.They end up loving to strength train because it’s the missing piece of the puzzle they need to reshape their body.
You simply need to get started and stick to it long enough.
Where to start
If you’re still intimidated with lifting, that’s understandable. Here’s what you can do to start strength training and moving towards the toned body you’re after.
-Ditch the dieting mindset. You need to eat to fuel your performance. You can’t cut calories year-round.
-Eat sufficient protein. Protein builds muscle and repairs muscle damage. Consume 0.7-1 gram per pound of bodyweight daily.
-Start at a less intimidating gym. Something like a Planet Fitness has plenty of weights, machines, and cables for strength training. It’s not considered hardcore and that might be perfect for a beginner.
-Prioritize strength training in your calendar. These become non-negotiable meetings and should be your focus of exercise for the week.
-Aim for 3-4 lifting sessions lasting 45-60 minutes.
-You can still do cardio, but treat this as the side dish. It is not the main course and should not dominate your week. Same goes for pilates, yoga, circuit training, or anything that doesn’t involve adding more weight/reps to the bar.
So now there’s no excuse. You know what you have to do ladies. The weight room isn’t exclusive to men. You deserve to lift, sweat, and grunt there too.
How This Tavi Castro Workout Will Get You Jacked & Shredded
This workout from Tavi Castro is sure to fire up all your muscles to grow.
Tavi Castro is a bodybuilder, fitness model, and personal trainer with an absolutely shredded physique. As an accomplished fitness icon and top tier model, he knows what it takes to work hard in the gym so he looks nothing but great on camera as he seeks the best for himself.
For so many of us, we scour the Internet looking for the best workout programs. But too often do we forget to look to those bodybuilders and other strength athletes who are living proof of what their great workouts can do. Looking to the pros for inspiration can prove to be worthwhile in the long run for what it can do for own personal goals. When looking to get a shredded and massive physique like those big names we know and love, look no further than their own workouts, for you know what the results look like.
As a force of nature in the fitness community, Tavi Castro is one of those figures we all can admire. His hard work and shredded aesthetic have not come easy but he is living proof of what can happen when you put your mind to it.
Full Name: Tavi Castro
Weight
Height
Date Of Birth
185-195 lbs.
5’10’’
02/03/1990
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
Spanish, Canadian
As someone who prioritizes his workouts accordingly and ensures he gets the most out of every single exercise, Tavi is one of those athletes to admire. With many years in the fitness industry under his belt, he is a true competitor and someone who knows the value of hard work.
About Tavi Castro
Tavi Castro grew up in Canada and was always interested and into fitness. He played soccer for most of his life and as a great talent, he played on the Canadian Youth National Team, traveling the world and competing. After time at school, he found natural bodybuilding and a new passion formed, testing his limits and really making him work hard for something. Now a bodybuilder and fitness model, he also shifted his focus to personal training helping others achieve their own desired body.
Tavi Castro Training Routine
With a big focus on free weights, he does low rep heavy lifting and will mix in other machines as well. Typically training 5-6 days, he will mix in cardio with his strength training to complete a well-rounded workout. With a great variety of exercises, all geared towards increasing strength and overall gains, this workout is one to give you the best boost for all your desired results. Tavi is one to take notes from for his physique is one to envy and this workout will help achieve everything you want.
Day #1: Chest
Exercises
Sets
Reps
Incline Dumbbell Chest Press
3
10
Bench Press
3
10
Incline Dumbbell Close Grip Bench Press
3
8
Seated Chest Press
3
10
Pec Deck
3
12
Incline Dumbbell Fly
3
12
Standing Cable Chest Fly
3
10
Day #2: Shoulders
Exercises
Sets
Reps
Dumbbell Rear Delt Fly
3
10
Incline Rear Delt Fly
3
10
Front Raise
3
12
Side Raise
3
12
Behind The Back Shoulder Raise
3
10
Shrugs
3
15
Military Press
3
10
Upright Rows
3
8
Day #3: Back
Exercises
Sets
Reps
Barbell Deadlift
3
8
Bent Over Bar Row
3
10
Cable Row
3
10
Wide Grip Lat Pulldown
3
10
Straight Arm Lat Pulldown
3
10
V Bar Rows
3
12
Day #4: Legs
Exercises
Sets
Reps
Squats
3
10
Lunges
3
10
Narrow Stance Leg Press
3
12
Stiff Leg Deadlift
3
12
Calf Raises On Leg Press
3
8
Standing Calf Raises
3
8
Leg Curl
3
12
Leg Extension
3
12
Day #5: Arms
Exercises
Sets
Reps
Hammer Curls
3
10
Concentration Curls
3
10
EZ Bar Blaster Curls
3
10
Rotating Dumbbell Curl
3
12
Overhead Triceps Extension
3
12
Triceps Pulldown
3
15
Single Arm Cable Pulldown
3
12
Skullcrushers
3
12
Featured Supplement
While it is imperative to have a great training routine and dietary plan, looking to supplements can be a make or break when it comes to all of our goals. With something like a top tier protein powder you will ensure all of those gains are maximized with enhanced muscle growth and recovery. A BCAA supplement and something like a fat burner or testosterone booster will only amplify the effects of your training and performance while also boosting overall health and wellness. A pre-workout can really give you everything you want most so you feel real energy boosts and get the best muscle pumps.
Transparent Labs PreSeries BULK
Use code GENIRON1O for 10% off!
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Price: $49.00
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Check out our list of the Best Pre-Workouts for more great products!
Wrap Up
This workout from Tavi Castro is one to really fire up those muscles to grow so you get the most out of every exercise. As an accomplished bodybuilder, fitness model, and personal trainer, Tavi knows exactly what needs to happen in order to thrive inside and out of the gym. With this workout, you get the most bang for your buck as you seek the best for all of your gains. Give this workout a try and see what this can do for all of your gains today.
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 Tavi Castro Instagram
Zane Watson: How To Properly Train To Failure In Bodybuilding
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Zane Watson answers: Is training to failure necessary for bodybuilding success?
In bodybuilding, training to failure is a tactic that requires a lifter to lift reps until they can no longer put up weight. Rather than hit a specific number of reps, the reps continue until the body part can’t physically perform no matter how hard you try. But how necessary is this tactic to succeed as a pro bodybuilder? In our latest GI Exclusive, Zane Watson discusses the misconceptions about training to failure and how to perform the tactic properly.
When discussing bodybuilding tips and workout guides, aspiring bodybuilders always want to know the trick to optimize training. How many sets? How many reps per set? Should you do high weight and low volume or lower weight with higher volume. There are arguments on all sides of these different questions. Ultimately, this is all window dressing. What is most important is that you exhaust your muscle and hit all the right areas of the muscle for full growth.
This is easier said than done and the reason so many different strategies exist. They are an effort to get the lifter to full exhaust their muscles, hit all the right spots, and commit to full range of motion. For Zane Watson, his training tactics were inspired by Dorian Yates and then later by Ben Pakulski. This made him favor training until failure during his training sessions.
But is training to failure necessary? In Zane Watson’s humble opinion, he believes it is a key part towards bodybuilding success. There are arguments that feeling sore after a workout isn’t required for building muscle. Watson respectfully disagrees. He thinks that for full growth in a way that bodybuilders are seeking – feeling sore is key to knowing you push your muscles deep.
Training to failure guarantees a workout that will make you feel sore afterwards. It’s a tactic he favors. Of course, there is a difference between physically training to failure and mentally training to failure. Some bodybuilders, especially those new to training, mentally block themselves of how far they actually push while their muscles are under pressure. This is the same reason why blindly following a certain set/rep structure can fail.
Part of the skill behind being a successful bodybuilder is knowing your body’s true limits. Knowing when you are truly exhausting your muscle vs just mentally unable to handle the stress and pain of moving past that wall. For Zane Watson, training to true failure rather than focusing on reps is a helpful way to push to the next level. It’s his biggest tip for bodybuilders to push past plateaus.
You can watch Zane Watson talk in more detail about training to failure, his bodybuilding inspirations, more in our latest GI Exclusive interview above!
The Rock Reveals the Diet That Got Him Shredded for Black Adam
How The Rock ate to get shredded for Black Adam role.
Black Adam is clearly a passion project for Dwayne “The Rock” Johnson. He pushed his body to the absolute limit in order to portray this iconic DC Comics character. He not only put in some serious training, but he also modified his diet in order to get into shredded condition.
The Rock has documented most of his training for the film. It’s clear that his physique has become truly impressive to behold. That said, it takes more than lifting to get into such incredible shape. It also takes adhering to a well constructed diet.
In a recent video, The Rock revealed the diet he’s been on in order to get and remain shredded for Black Adam.
This coming week is a big one – our final week of production for the filming of BLACK ADAM⚡️
All the training, the diet?, with Covid it’s been 2 years of character, story and production prep and it all culminates to next week.
Here’s a look at my breakfast/
Sodium pulled.
Water limited.
Flank, egg whites, brown rice and blueberries
Dialing all the conditioning in as we save the hardest scenes for last.
Appreciate you guys so much for all the BLACK ADAM support – I think we’re making a movie and creating a universe that’s definitive, unique, bad ass and cool.
Fingers crossed ?? we bring it on home strong next week.
Stay disciplined, focused and trust in the process.
And shovel it all in and drink it all down ?
It’s clear that The Rock has been very disciplined in his approach to his diet. In order to stay in optimal condition the actor had to stick to his strict regimen while training to maintain his heavily muscled frame. While it may seem like a simple task to train, eat right, and read your lines, the reality is that The Rock had to essentially perform like an athlete.
Doesn’t look like much, but here’s my Saturday night post leg training meal/
ground tenderloin, brown rice with broccoli ? & pineapple?(for digestion ?)
With 8oz-10oz of water.
All my 6 meals per day are strictly measured out – including water and sodium – as we go into our final three weeks of production for the filming of BLACK ADAM.
Commit, push all chips in and do your best to trust the process ??
While it may have been an acting role, The Rock essentially needed to be a high level athlete to bring the character of Black Adam to life. He needed to push his body to places he never had to before. That is truly saying something for someone who has played high level football and performed as a professional wrestler. It really must have been a tall task, The Rock admitting that himself.
The Rock was truly in the best shape of his life for this film. It will be interesting to see how Black Adam turns out.
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.
The Kai Greene and Phil Heath Rivalry Heats Up As Both Call Each Other Out
Kai Greene to Phil Heath: “You Can’t Stop The Inevitable”
Kai Greene and Phil Heath have called each other out. The veteran bodybuilders are all but confirming that they will clash once more in the the future. A series of Twitter and Instagram posts are supporting the notion that Kai versus Heath is inevitable.
So we can finally say that both Phil Heath and Kai Greene are not done with competing just yet. While the internet has been speculating the return of both bodybuilders, the two have all but confirmed that they’ll do battle in the future.
The rivalry between Kai Greene and Phil Heath is well documented. For several years Kai tried to unseat Heath as the Olympia champion. While he always came close, Kai was unable to defeat his bitter rival. Heath was able to secure his position as Olympia champion, pushing back every challenge that has come his way.
That was years ago now. Both Kai Greene and Phil Heath have moved onto greener pastures. They have started supplement lines and continue to make guest posing appearances. Both men have also pursued ventures outside of bodybuilding. But no matter what, bodybuilding competition is in their veins and both men have been hinting at a return.
Well now it appears that both men are ready to throw down. In a series of recent posts, both Kai Greene and Phil Heath have called each other out.
YOU CAN NOT STOP THE INEVITABLE!KAI VS PHIL
This isn’t the first time Kai Greene declared war on Phil Heath either. The Twitter exchange pictured above is proof that both men are ready to compete again. More specifically, both are ready to compete against each other.
WAR IS COMING!!!!!!#KAI VS #PHILMARK YOUR CALENDARS
There’s nothing quite like a good beef to stoke the flames of excitement in the fans. Kai Greene has previously called out Phil Heath, but didn’t get a public response from the seven-time Olympia champion. Now it seems that Heath is down for the challenge and isn’t hiding it.
Phil Heath has also called out another top bodybuilder recently. Heath took shots at 2019 Olympia champion Brandon Curry. There is no love lost between the two and a call out from Heath shows that the competitive flames are still burning within the seven-time Olympia champion. With his call out of Curry and now his back and forth with Kai, it’s safe to say we haven’t seen the last of Phil Heath.
Things are certainly heating up. While we may have wait to see these men battle on a bodybuilding stage, these recent events have made it clear that showdown is inevitable.
What do you think of a potential Kai Greene versus Phil Heath match up?
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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.
George Farah: The Biggest Mistake Bodybuilders Make When Cutting Weight
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George Farah explains the true key to cutting weight without diminishing muscle.
George Farah is one of the most legendary bodybuilding coaches in the history of the sport. So when he can share some vital advice to the masses on bodybuilding nutrition and dieting – it’s important to pay attention. In an era where being a mass monster is becoming increasingly more about heavier weight, it’s important to know how to get shredded properly. It’s a struggle, for example, that Big Ramy had for many years before finally earning his Mr. Olympia victory. In our latest GI Exclusive, George Farah details the biggest mistake to avoid when cutting weight in bodybuilding.
The notion of spot reducing fat has been debunked many times by many people. So the unfortunately truth is, if you have impressive muscle but flabby weak areas – there’s no way to spot check the fat without sacrificing the muscle. So how do bodybuilders cut down weight after a bulking cycle without diminishing their hard earned muscle?
We turned to legendary bodybuilding coach George Farah for his advice on this specific topic. His answer is direct, insightful, and something that all bodybuilders should heed when looking long term into their training and dieting plans. There is no trick to only burning fat without burning muscle. Instead, it’s important to prepare for the inevitability that you’ll need to cut down some weight and size overall.
George Farah claims that the biggest mistake bodybuilders make is not staying in shape during the off season. While bulking and cutting is a typical cycle for competitive bodybuilders – the bulking phase should not get too out of control. Farah holds nothing back when explaining this during our interview:
“Whatever you’re doing, you’re still going to lose muscle when you diet down. Especially if you gain a lot of fat. That’s why I tell people, listen, don’t call yourself a bodybuilder if you don’t have your abs in the off season.”
George Farah goes on to say how he “never understands” how bodybuilders are so shocked when they start cutting and end up losing much more weight than expected. This is because they put on more fat than they think – and unfortunately – muscle is always lost as well during this process.
That’s why a dirty bulk is often frowned upon by serious competitive bodybuilders. Dirty bulk is when you eat any kind of unhealthy food simply to build weight while you are pumping up muscle in the gym. A clean bulk relies on healthier foods so that you have less fat during the bulking phase.
Still, even with a clean bulk, how do you prevent losing too much muscle and underperforming on size and shape before a competition? George Farah says that the cutting phase needs to be longer than most bodybuilders think. Cutting should start off earlier and a bodybuilder should ease into it.
Cutting needs to start slow and progressively become more focused as you get closer to the show. This way you can see how your body reacts, and focus on training certain muscle areas that might start burning away. Adding more time and building your weight loss diet up slowly allows for more time to adjust, more time to fix weak areas of muscle, and more time overall to be prepared on the weekend of a competition.
So for your next cycle of building up muscle, ask yourself, “Do I still have abs during the offseason?” If the answer is no, you should reconsider how you are bulking. You are likely looking at problems down the road when it comes time to burning off weight and prepping your shred.
You can watch George Farah’s full comments on how to lose fat without losing muscle in our latest GI Exclusive interview segment above!