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5 Ways To Boost Testosterone Naturally
Improve Your Testosterone Levels Naturally
Have you ever wondered why women don’t get as big as their male counterparts even if they train as hard as them? This is because of a hormone called testosterone. Testosterone is the male hormone and is responsible for puberty, development of sexual organs and building of muscle mass in men.
We have good and bad news for you. Bad news first: if you have been training for a long time but still can’t see any results, low testosterone levels can be the reason for this. Now, the good news: you can improve your testosterone levels naturally and can take your muscle gains to the next level.
Here are some benefits of having high testosterone levels:
Testosterone helps in losing body fat.
It might also helps in fighting depression.
Helps in gaining muscle mass.
Increases your sex drive.
Improves your performance in the gym and outside.
Strengthens your bones.
Better cognitive abilities.
Improves the functioning of your heart.
These benefits should be enough to get you to work on your testosterone levels. Who wouldn’t want to perform better in the bed and gym? If you’re a performance athlete or want to be one, testosterone can be your ‘limitless pill’. You could increase your testosterone levels with steroids, but if you’re in it for longevity and want to be safe, using natural methods is the way to go.
1. Eat Right
If you want to increase your test levels, you will have to stop eating junk food. Your diet and nutrition play a huge role in boosting your testosterone levels. You need to make sure you have your carbs, protein, and fats in the right quantities.
Some people believe eating fats can reduce their T levels and completely remove it from their diets. Doing this can be counterproductive to your goal of increasing your test levels and building muscles.
Cholesterol is another thing you need to have in your diet. Cholesterol is present in every cell of your body and plays an important role in producing hormones, digesting foods and producing vitamin D.
2. High-Intensity Exercise
More isn’t better when it comes to spending time in the gym. Long durations of workouts can lead to a fall in the testosterone levels in your body. You need to make sure your training routines are short and effective.
High-Intensity Interval Training (HIIT) is one of the best ways to boost your test levels in the gym. Other training principles like hypertrophy can also be of great use in increasing the testosterone levels in your body.
Workouts exceeding one hour can cause exhaustion and lead to lower test levels in men. You should keep your workouts shorter than an hour. You can achieve this by reducing the rest time between your sets.
3. Consume Testosterone Boosting Ingredients
Consuming test boosting ingredients can be one of the quickest ways to improve your testosterone levels. If nothing else seems to work out, you can supplement with these ingredients and take your gains to the next level.
Zinc is one the 24 essential minerals needed for the efficient functioning of the human body. One of the most important roles of zinc in men is to produce and maintain adequate test levels.
Vitamin D is another test boosting mineral. You can take it naturally through sunlight or a supplement. A study done by the researchers at the College of Charleston concluded testosterone levels are significantly higher when you supplement with BCAA pre, during, and post exercise.
A great testosterone booster can give you clinically dosed ingredients to boost low T levels. Check out the best testosterone boosters on the market here to give you an edge with training, energy, performance, and endurance.
4. Reduce Stress and Weight
Stress causes cortisol formation in the body which can have a long-term negative impact on your body. Since your cortisol and test levels are inversely proportional, a rise in your cortisol levels can result in a drop in your testosterone levels.
Stress and high cortisol levels can also lead to weight gain, increased appetite and formation of harmful fat around your organs. All these factors then result in lower testosterone levels.
Increased body weight can also be a cause of low T-levels and poor performance in the gym and outside. You need to focus on a balanced diet and lifestyle to improve your test levels and function optimally.
5. Have Fun In Bed
By fun we mean sleep. Sleep deprivation can cause a drop in your test levels. You need to be logging in 6-8 hours of sleep every night. This will ensure higher testosterone levels, and your body will have enough time to recover from your workouts.
A study conducted by the University of Modena, Italy found that for every additional hour of sleep, your testosterone levels rise 15%. If this won’t make you sleep more, we don’t know what else will.
Sex can be your best friend when it comes to increasing your test levels. Many people think their testosterone levels fall after they have sex or masturbate, this is the reason they avoid both of these before a workout. Having sex before a workout increases your testosterone levels and can improve your performance in the gym.
Do you know of any other way to boost your testosterone levels naturally? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Everything You Need To Know About The Inverted Row
The Ultimate Exercise For Building The Back
There are a number of popular resistance exercises that are used to develop the major muscles of the back such as the lats, rhomboids, and traps.
Regardless of your level of experience, the inverted row is an exercise that can prove to be highly beneficial for building the back.
This article will firstly detail how to perform the inverted row and then discuss a number of the benefits that are associated with the exercise.
Finally, the article will provide a number of inverted row variations and alternatives that can be used to align with your needs, limitations, and goals.
How to Perform the Inverted Row
While the inverted row is relatively straightforward in set-up and execution, it is worthwhile running through the below steps to ensure that you are performing the movement safely and effectively.
Step One: The exercise will be completed using a squat rack or Smith’s machine and the first step is to adjust the bar height.
When under the bar, ensure that it is slightly lower than the pecs to optimize lat development. For trap development, align the bar over the middle of the pecs.
Step Two: Grasp the bar using a grip that is similar to a conventional barbell row. This means using an overhand grip and placing the hands slightly wider than shoulder-width.
Keep the legs extended away from the body and avoid letting the hips drop – the body should be held long.
Step Three: Before initiating the row, pull the shoulders back and down, drive the chest up, and engage the core muscles.
Row the chest towards the bar by squeezing between the shoulder blades and bending at the elbows.
Step Four: Once the chest has risen to the bar, emphasize the squeeze between the shoulder blades before reversing the movement in a controlled fashion.
Inverted Row Benefits
As mentioned, the inverted row can serve as an effective exercise for every lifter, regardless of their level of experience.
With that being said, there are specific benefits that a beginner lifter may experience with the inverted row that differ from the benefits experienced by an advanced lifter.
Beginner Inverted Row Benefits
1) Foundational Strength Exercise
The inverted row has been found to highly activate a number of major muscles found in the back, shoulders, and arms (1).
Therefore, the inverted is a superb exercise and allows the beginner to effectively build strength in the upper body.
2) Highly Adaptable
One of the best things about the inverted row is that it can be easily adapted to increase or reduce the demand on the back.
For example, by bringing the feet further away, the body becomes more parallel to the floor. This, in turn, increases the range of motion of the row thus increasing the demand.
3) Improving Technique and Movement
When it comes to strength training for beginners, the focus should initially be on improving movement efficiency.
A combination of building a base level of strength and enhancing technique can allow the lifter to then progress onto more challenging back-based exercises such as the barbell bent row.
Intermediate / Advanced Inverted Row Benefits
1) Increasing Training Volume
While more challenging exercises will likely be prioritized for the intermediate or advanced lifter, the inverted row can be effectively used to increase training volume.
Research has highlighted that a high training volume is best for enhancing the rate of growth (2) and therefore, using the inverted row as an accessory exercise can prove to be beneficial for back hypertrophy.
2) Less Taxing on Joints
While heavy rowing exercises are beneficial for accelerating the rate of strength development, they can be highly taxing on the shoulder and elbow joints.
Considering that the conventional inverted row uses only bodyweight, it will reduce the amount of stress that these joints experience while still effectively working the back muscles.
3) Improving Muscle Activation
The inverted row provides a great opportunity to develop muscle activation. As highlighted, the inverted row can be easily manipulated to increase the demand or develop specific characteristics.
By focusing on time under tension through the use of eccentric and tempo sets, you can effectively improve back and shoulder muscle activation (3).
Inverted Row Progressions and Alternatives
This section will detail a number of progressions and alternatives that can be used to increase or reduce the demand of the inverted row.
Inverted Row Progressions
1) Tempo Inverted Row
The tempo variation is excellent for improving time under tension and muscle contractility. The method very simply involves manipulating the tempo of each contraction.
A common tempo method is the “3112” which involves a three-second lowering phase, one-second hold at the bottom, one-second lifting phase, and a two-second hold at the top.
2) Feet Elevated / Weighted Inverted Row
For those who are looking to increase the intensity of the inverted row, consider elevating the feet and / or add weight.
For these progressions, simply place the feet on a bench or box and position a weight plate on the chest before performing a set of rows.
Inverted Row Alternatives
1) Knee Bent Inverted Row
As the name suggests, for this variation, instead of keeping the legs entirely straight, bend both knees to 90 degrees.
This seemingly small alteration will change the dynamic of the movement, reduce the range of motion, increase stability and place the body in a more mechanically advantageous position.
2) TRX Inverted Row
The TRX is a highly functional bodyweight trainer. If you do not have access to the squat rack or Smith’s machine, the TRX can step in.
While holding onto both handles, walk the feet forward so that you lean backward and replicate the position of the inverted row. From there, perform a standard set of rows.
3) Chest Supported Row
The chest supported is an excellent alternative that will effectively target the back and shoulder muscles while providing spinal stability.
For this, set a bench of a slight incline and lie directly on top of it. Reach down, grasp the weight and perform a rowing action.
Final Word
The inverted row is a simple yet highly effective bodyweight exercise that can lead to substantial improvements in back strength, size, and contractility. While it is especially useful for the beginner, the inverted row can also be highly valuable for the advanced lifter.
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
1 – Youdas, James W.; Keith, Julianne M.; Nonn, Danielle E.; Squires, Adam C.; Hollman, John H. (2016-07). “Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance”. Journal of Strength and Conditioning Research. 30 (7): 1933–1941. doi:10.1519/JSC.0000000000001210. ISSN 1533-4287. PMID 26422610.
2 -SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
3 – Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
Cira Nutrition Shine Stim-Free Fat Burner Review
Support energy and fat loss with a great stim-free option.
Product Overview
For active women and female athletes, finding the right fat burner can be a game changer when it comes to boosting all of your goals. Stubborn belly fat can be a nightmare when looking to get that shredded physique and sometimes we need a helping hand from supplements to help get us there. With the right ingredients and a quality company backing you, the best fat burner to help tone and lose weight is right around the corner. Cira Nutrition Shine Stim-Free Fat Burner is a great fat burning supplement to support fat loss and boost energy all while being stimulant free.
What a good fat burner can do is offer great benefits when it comes to burning away all that stubborn fat. It will work to boost your metabolism to burn stored fat and provide for increased energy so nothing else can be stored. Also with benefits like appetite suppression and maintaining lean muscle mass, your chances of looking great and changing your body composition are closer than you think.
Cira Nutrition Shine is a great stim-free fat burner able to enhance the health and performance of all female athletes and active women. It can boost energy levels, promote a healthy metabolism, and support fat loss while being free of any stimulants.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Shine Stim-Free Fat Burner Highlights
Shine is the perfect stimulant free fat burner for female athletes looking to give themselves the best boost for fat loss. For active women, it is also a great option as a safe and effective supplement to support fat loss, boost energy levels, and maintain a healthy metabolism. For all of those workout and body composition needs, Shine will make you the best version of yourself.
With 7 powerful and effective ingredients, this awesome formula is one to offer all of the benefits that a great fat burner can provide. Cira Nutrition knows the needs of women and how important having a quality supplement can be and this product is the best example of a top-ranked supplement. For all of your fat loss and performance enhancing goals, look to Shine to get the job done.
Ingredients
Acetyl-L-Carnitine: Helps metabolize fat to decrease body mass and assist with weight for that desired body composition change to take effect. (1).
Dandelion Root Extract: This can help you lose water weight, lower fat absorption, and may promote fat breakdown while also being used as a coffee substitute (2).
EGCG (Epigallocatechin Gallate): Helps increase calorie burn and allows the body to use stored fat for energy. This will also assist with appetite reduction for less snacking.
Coleus Forskohlii Extract: Helps stimulate the breakdown of fat stored in fat cells which can enhance weight loss (3).
Grains of Paradise: Can cause a transition of body fat thus supporting weight loss to see those desired results (4).
Capsimax Cayenne Pepper Fruit Extract: Helps speed up your metabolism, curb appetite, and burn more calories for those desired weight loss results.
Bioperine Black Pepper Fruit Extract: Stimulates the breakdown of fatty cells thereby promoting fat loss and working for the desired outcome (5).
Other Ingredients
Plant Cellulose Capsule, Rice Flour, Silica, Magnesium Stearate
Number Of Servings
30
Serving Size
2 Capsules
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 2 capsules 1-2 times daily with a glass of water shortly before eating.
Price & Effectiveness
Cira Nutrition Shine Stim-Free Fat Burner is a great fat burning supplement to help boost all areas of your health and wellness by promoting fat loss, boosting energy, and offering a stimulant free option with optimal effectiveness. With 30 servings per container, 2 capsules will pump you with these powerful ingredients so you see the results you want most.
Pros
Great ingredients and a powerful formula
Supports fat loss, energy levels, and a healthy metabolism
Stimulant free for those sensitive or avoiding caffeine
From a reputable and honest company in Cira Nutrition
Cons
Only available directly from their website
Stim-free for those looking for a stimulant boost
Price: $39.99
Check out our list of the Best Fat Burners For Women for more great fat burning supplements!
Overall Value
Cira Nutrition Shine is a great stim-free fat burner to promote and boost all of your fat loss needs. Able to support fat loss, boost energy levels, and promote a healthy metabolism, all of those fat burning wants and needs can all be achieved with an awesome stimulant free option. Cira Nutrition is a company that seeks the best for women and female athletes because they know how important a good quality supplement is. What you are really getting is a top tier fat burner with great ingredients, a powerful formula, and an awesome company backing you. Check out Cira Nutrition Shine today and see the results you want come quickly.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cira Nutrition and Envato
References
Pooyandjoo, M.; Nouhi, M.; Shab-Bidar, S.; Djafarian, K.; et al. (2016). “The effect of (L-) carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
National Center for Complementary and Integrative Health. “Dandelion”. (source)
Henderson, Shonteh; Magu, Bahrat; Rasmussen, Chris; Lancaster, Stacey; et al. (2005). “Effects of Coleus Forskohlii Supplementation on Body Composition and Hematological Profiles in Mildly Overweight Women”. (source)
Sugita, Jun; Yoneshiro, Takeshi; Sugishima, Yuuki; Ikemoto, Takeshi; et al. (2014). “Daily ingestion of grains of paradise (Aframomum melegueta) extract increases whole-body energy expenditure and decreases visceral fat in humans”. (source)
Butt, Masood S.; Pasha, Imran; Sultan, Muhammad T.; Randhawa, Muhammad Atif; et al. (2013). “Black pepper and health claims: a comprehensive treatise”. (source)
Mike O’Hearn Profile & Stats
The biography, life, and accomplishments of Mike O’Hearn
Mike O’Hearn is a bodybuilder, fitness model, and entrepreneur, among many other things, who has been in the bodybuilding game for decades. His hard style of training is matched by a calm demeanor outside the gym that all can relate to.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Mike O’Hearn
Weight
Height
Date Of Birth
245-255 lbs.
6’3”
01/26/1969
Profession
Era
Nationality
Bodybuilder, Model, Entrepreneur
1990, 2000, 2010
American
Biography
Born in 1969, Mike O’Hearn is a fitness guru and model that has held a successful career for over 30 years. Mike is a 4-time Mr. Universe and California Powerlifting Champion, California Judo Champion, and Strongman. He’s starred in the American Gladiator as Team Captain the “Titan, and was featured in over 500 magazine covers. Mike is also featured in Generation Iron 4: Natty 4 Life.
Mike began his workout journey because of his father, who was the main influence of the family. His dad was a bodybuilder and football player, and his mother was an artist.
Mike was the youngest of 10 and was always getting picked on by his siblings. His family was full of powerlifters or bodybuilders, including his sisters. Mike’s family was also required to do martial arts. Being that Mike was the youngest, he always strived to stand out among his family when it came to fitness and growth. This was also a way for him to defend himself.
Mike has been around for decades and is remaining strong, just like his workouts. He has a hard and heavy approach when it comes to training. Mike works with charities and raising money for Good Dog Animal Rescue Center. Mike has always had a big heart and he continues to give.
Training
Mike’s workouts are generally based on heavy compound exercises with a lot of intensity.
He makes sure to add in deadlifts, squats, and bench presses to his workouts.
Monday: Chest, Cardio, and Abs
Tuesday: Legs, Cardio, and Abs
Wednesday: Shoulders, Cardio, and Abs
Thursday: Arms, Cardio, and Abs
Friday: Back, Cardio, and Abs
Saturday: Off
Sunday: Off
Core Lifts: Incline, Squat, Deadlift
Weeks 1-4, 70%: 5 sets of 4 reps
Weeks 5-8, 80%: 5 sets of 3 reps
Weeks 9-12, 90%: 5 sets of 2 reps
Cardio:
Weeks 1-4, 30 minutes 4 days/week
Weeks 5-8, 45 minutes 5 days/week
Weeks 9-12, 1 hour 6 days/week
Nutrition
Mike’s standard diet is 8 meals a day. He eats 30g of protein in each meal and 50g of carbs with some fats as his first 4 meals. For the other 4, he removes the carbs and adds in vegetables.
He says that his diet works for him and may not work for others. Mike recommends that people try different things until they find what works.
Even though he has a very strict diet year round, he likes to change it up sometimes and eat treats to let his body recover when he is in the off-season.
Supplementation
Having a solid supplementation routine is imperative when looking to make huge strides in the gym. Something like a protein powder can enhance growth and recovery while a pre-workout can boost energy and provide for muscle pumps. For those looking to shed unwanted fat, a fat burner can be a game changer and a testosterone booster will also help with training and performance, as well as overall health and wellness.
Competition History
2015 NPC Washington Ironman 1st
2015 NPC Idaho Muscle Classic NP
1997 INBA Natural Universe Bodybuilding Championships 1st
1997 INBA Natural Universe Bodybuilding Championships 1st
Mike O’Hearn: The Foolproof Way To Stop Haters Online
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Mike O’Hearn details his tactics for not only avoiding hate online but also preventing it from affecting his mental state.
Bullying has always existed in the world. And it’s been a serious problem that can lead to painful mental health problems for victims. This has been exacerbated with the boom of online and social media. Instead of someone in your local community bullying you – it can be anyone from around the world. Not only that, it can be an army of voices. This can have serious consequences on your mental health. Public figures, such as celebrity bodybuilders, are beacons for attention. This also means being a beacon for bullying, hate, and vile comments. In our latest GI Exclusive, Mike O’Hearn shares his fool proof tips for stopping hate and how he avoids letting them get under his skin.
Mike O’Hearn is no stranger to hate online. Between the constant claims that he is lying about being natural and your general run of the mill online trolls – O’Hearn has had his fair share of hurtful comments lobbed at him. But you wouldn’t know that by speaking with him. Much like O’Hearn’s superhuman commitment to his training schedule for over 30 years, he rarely twitches when it comes to hate directed at him. What’s his secret?
During our recent conversation with Mike O’Hearn, we asked him his tactics with dealing with haters online. The information he shared is advice on two fronts – mental tactics for your own health and actionable tactics to prevent more hate in the future.
On the mental front, Mike O’Hearn urges anyone who faces online hate to realize that the people commenting are “below you.” What he means by that is – a bully is someone who feels the need to make petty comments at you. They are not someone you know. They are likely not someone you would respect. The mere fact that you, most likely, would not make such hateful comments online shows that you are in a better place than the hater. O’Hearn stresses that this must be remembered. People who are more powerful than you rarely would take the time to attack you in such a way.
That’s easier said than done of course. A barrage of hateful comments online can pierce even the strongest of minds. So it’s also important to not allow the hateful comments through. It’s sometimes frowned upon for public figures to police their comment sections. Blocking can be seen as a disingenuous gesture to hide the “truth” of their fanbase. Mike O’Hearn couldn’t disagree more.
O’Hearn opens up about how liberally he blocks people on his comment pages. Even for one slight offense – he and his team will block the user permanently. Why? Because it’s not the truth of his fanbase. Odds are they aren’t a fan at all. And why would he subject himself to reading such awful statements day in and day out? Mike O’Hearn believes that all people with any online presence should do the same. The cleaner you can keep your online pages – the happier you will be when interacting with your fans online.
At the end of the day, Mike O’Hearn makes it clear with a direct statement, “Trolls are complete losers.” That might not mean it’s easy to prevent them from getting under your skin. That’s why if you follow O’Hearn’s two tactics, you might create a new mindset in your relationship with not only your fans but yourself. Out of sight, out of mind.
You can watch Mike O’Hearn go into full detail about how he deals with hate and bullying online in our latest GI Exclusive interview segment above!
How Overhead Squats Boost All Lower Body Muscle Groups
The overhead squat will boost lower body growth while giving your whole body a good challenge.
For many of us, finding that one exercise to seriously challenge our gains can be difficult but the overhead squat is certainly one to try. An exercise that can seriously work your whole body, this lift is important to recognize as one to boost all of your gains. Too often do we neglect our lower half, only seeking the vanity that our popping pecs and bulging bis can bring. But having a strong lower half is essential for not just sport specific movements, but everyday ones as well. By not capitalizing on these gains, we are doing ourselves a disservice that we need to change.
Let’s check out the overhead squat and see what this exercise can do for us. From what it is, to the benefits around it, and how to perform it, we’ll help you tackle any and all challenges that come up with this lift. For what it can do for your whole body, especially your lower half, you won’t regret giving this exercise one hundred percent.
What Is The Overhead Squat?
The overhead squat is an exercise that requires your whole body to work together while also being one to seriously boost growth in your lower body. It will work to increase strength, flexibility, mobility, and challenge your balance and coordination. Since this exercise tends to put you in a bit of a vulnerable spot, it can highlight certain weaknesses but will also work to improve them as well. With so much weight overhead, this lift may seem intimidating at first, but once you get going, the gains will keep you coming back for more (1,2).
Muscles Worked
While the overhead squat does tend to work your whole body, its ability to seriously enhance strength and size in your lower half is undeniable. This exercise is great for working your glutes, quads, and hamstrings while also giving your calves some love. For those wondering about the upper body benefits, this lift works your shoulders and upper back for stability of the bar and your core gets great work done for aiding in overall balance of your body.
Benefits Of The Overhead Squat
When it comes to the benefits of this lift, you will really get a well-rounded workout by boosting all areas of your strength and performance with this workout.
Benefits of the overhead squat include:
Lower body strength: By working many lower body muscles in a squatting motion, you really work for increased strength and size in your lower half.
Enhanced mobility and stability: This exercise will expose those vulnerable areas when it comes to being stable and mobile but will also help enhance them as you progress with this lift (3).
Core work: Requiring your core to stay more stable, this lift is great for working your core for better strength (4).
Shoulder strength: Relying on your shoulders to hold that weight overhead, this exercise will give your shoulders a burn to keep that weight strong and stable.
Overhead balance and coordination: With so much weight overhead, it requires you to be focused as you look to maximize balance and coordination above your head.
How To Perform The Overhead Squat
Here are the steps for performing the overhead squat:
Stand with your feet around shoulder-width apart and load the bar on your back as if you were doing a back squat.
When ready and have a stable grip, lift the bar over your head so you arms are just about locked out and the weight is positioned comfortably over your head.
With your core engaged, squat down and maintain a neutral spine, keeping your body as grounded as possible.
Drive through you feet and return to the starting position.
Repeat for your desired number of reps.
Things To Avoid
When performing this movement, it is important to remain engaged and stable throughout the entire time. Keeping your knees in line and maintaining a neutral back will allow you to keep proper form so you don’t cave your knees in to forward thus putting strain on spots that may lead to injury. Always warm-up before this exercise and really be primed for holding that weight overhead.
Featured Supplement
When it comes to supplementation, having the right products working for you are crucial, especially after a big lift like the overhead squat. Something like a pre-workout or intra-workout BCAA can work wonders for your workout needs pre- and during your workout and a fat burner can ensure you get the best ingredients around to help aid in slimming down. But a protein powder is something to boost that muscle growth and recovery that should not be ignored (5).
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon, this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, or allergic to soy and gluten, Performance Lab SPORT Protein contains no allergens at all. Supplying 20g protein and only 100 calories per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking.
Price: $59.00
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Protein Powders for more great protein supplements here!
Wrap Up
The overhead squat is a great exercise for boosting whole body strength, but especially that of your lower half. A real challenge, this lift requires confidence with weight over your head as well as the ability to move freely and get down into an effective squat without putting yourself in a difficult spot. Maintaining good form and balance is key, but this workout won’t disappoint when it comes to those much sought after gains.
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 Performance Lab and Envato
References
Bautista, David; Durke, Dustin; Cotter, Joshua A.; Escobar, Kurt A.; et al. (2020). “A Comparison of Muscle Activation Among the Front Squat, Overhead Squat, Back Extension and Plank”. (source)
Auferoth, Steven J.; Joseph, Jon (1988). “Exercise Techniques: The overhead squat”. (source)
Chandler, T.J.; Wilson, G. D.; Stone, M. H. (1989). “The effect of the squat exercise on knee stability”. (source)
Hasegawa, Ian. “Using the Overhead Squat for Core Development”. (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)
Phil Heath Takes a Shot at Brandon Curry and His Legs
Phil Heath takes aim at rival Brandon Curry.
Phil Heath appears to be fanning the flames of rivalry. It appears that Heath has taken a shot at 2019 Olympia champion Brandon Curry. According to a recent video on YouTube, Heath took a shit at Curry, expressly pointing out his old rival’s legs.
There’s nothing quite like a good rivalry to get fans excited. A little bit of trash talk can go a long way in building excitement and anticipation. Just ask Kai Greene. But the real question on many people’s minds is whether this call out confirms that Phil Heath is making a return to action.
While it could be a bit of a stretch, Phil Heath criticizing Brandon Curry on his legs could be viewed as a direct challenge. If he’s directly challenging Curry then that in turn could mean Heath is gearing up to face off with his new rival once more. Throw in the recent challenge from Kai Greene and you can speculate that Heath will once again step onto an Olympia stage.
Shots Fired
The call out in question was from a training video posted on Andrei Deiu’s YouTube channel. The video is of Deiu and Derek Lunsford training legs under the watchful eye of Hany Rambod. During the training session Rambod had Phil Heath on a video call where The seven-time Olympia champion took aim at Brandon Curry.
When taking the measure of Derek Lunsford’s legs Heath had this to say:
“They’re better than Brandon’s.
“You could teach him some things.”
The conversation occurs about six minutes into the video, which you can see here.
With all that said, Phil Heath is likely just taking aim at what Brandon Curry is self conscious about. Curry had stated he intended to get his legs to the next level in order to compete with Big Ramy. From the looks of things, Curry is well on his way to building legs that could challenge the 2020 Olympia champion.
What do you think of Phil Heath taking aim at Brandon Curry? Do you think Heath will make a return in 2021?
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.
Amino Acids Broken Down: An Essential Guide
Amino Acids: Broken Down
So you may have heard of the term ‘amino acids’ bandied about, but what are they, how do they work, do we need them? And if so, why?
Well amino acids are affectionately referred to as the ‘building blocks of life’, and as extreme as that may sound it is actually very true.
What are they?
Amino acids are organic compounds made up of oxygen, hydrogen, carbon and nitrogen. And amino acids are classified into:
Essential Amino Acids, and there are 9 of these, they are: histidine, isoleucine, lysine, methionine, phenylalanine, theonine, tryptophan, and valine (and arginine can be added to the list for younger adults)
Your body cannot produce Essential Amino Acids, so these would come from your diet and the food you consume.
Foods containing Essential Amino Acids:
Meat Eater/ Vegetarian
Plant based options
– Eggs
– Turkey
– Cottage cheese
– Fish
– Red meat
– Chicken
– Milk
– Yogurt
– Seafood
– Tofu
– Quinoa
– Chia seeds
– Legumes
– Beans
– Chickpeas
– Soybeans
– Nuts
– Vegetables
Benefits of Essential Amino acids
Can help with muscle growth
Valine – can help promote muscle growth, and with tissue repair.
Lysine – can help build muscle and aids in recovery.
Leucine – can help with the growth and repair of bone and muscle and with the production of growth hormone.
A 2008 study founds that if ‘EAA supplementation is maintained over time and can improve Lean Body Mass, possibly offsetting the debilitating effects of sarcopenia’ (which refers to the gradual loss of muscle mass).
Can Improve Training Performance
Leucine – can help with the growth and repair of bone and muscle and the production of growth hormone
Isoleucine – this is important for immune function and with energy regulation
Valine – is also involved in energy production
These 3 amino acids are the only ones that have a chain that branches off to one side. And a 2016 study concluded that ‘BCAA supplementation in trained individuals performing resistance training while on a hypocaloric diet can maintain lean mass and preserve skeletal muscle performance while losing fat mass’.
Another study from 2017 concluded that the ‘use of Branched Chain Amino Acids (BCAAs), is better than passive recovery or rest after various forms of exhaustive and damaging exercise. The advantages relate to a reduction in muscle soreness and ameliorated muscle function because of an attenuation of muscle strength and muscle power loss after exercise’.
This is why BCAA supplementation are so popular to gym goers everywhere.
And for anyone new to the gym, one study actually proved that taking ‘4 g/d of L-leucine supplementation may be used as a nutritional supplement to enhance strength performance during a 12-week resistance training program of initially untrained male participants’.
Can help Improve your Sleep
Tryptophan – is a precursor of melatonin and serotonin, which help regulate sleep.
And low levels of Tryptophan have been linked to depression and also anxiety, with one study from 2000 concluded that ‘the panic-enhancing effect of tryptophan depletion as well as the potential protective effect of tryptophan administration in panic disorder patients can be explained by the Deakin-Graeff theory of anxiety.’
So how much Essential Amino Acids do I need?
The United States Recommended Daily Allowance (RDA) for adults can be seen in the table below:
Adults RDA: 19 and older
RDA per day
Histidine
Isoleucine
Leucine
Lysine
Methionine and Cysteine
Phenylalanine + Tyrosine
Threonine
Tryptophan
Valine
14 mg
19 mg
42 mg
38 mg
19 mg
33 mg
20 mg
5 mg
24 mg
Nonessential Amino Acids, are amino acids that our bodies produce, and are mainly synthesized from glucose.(or synthesized by the body from the food you eat)
Nonessential amino acids include: alanine, arginine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine.
Benefits:
Arginine – is a precursor to Nitric Oxide so plays a vital role in the dilation of blood vessels (which is why arginine is popular as a supplement)
Glutamine – beneficial for recovery, healing and is a major nitrogen transporter and is beneficial for a healthy nitrogen balance
Tyrosine – is critical in allowing for the regular function of the thyroid gland and important in the production of dopamine and helps regulate mood.
Conditional Amino Acids, are made by the body and are generally considered nonessential unless you become ill or stress induced, if this happens then the body will require a higher level of conditional amino acids and this will have to be obtained via your diet.
Conditional amino acids are arginine, cysteine, glutamine, tyrosine, glycine, ornithine, proline and serine.
Benefits:
Serine – helps support cognitive function
Proline – is essential for the synthesis of collagen
Glycine – helps with the maintenance of sleep, and also promotes glycogen storage
So now you know about your Essential Amino Acids (EAA’s) and Branched Chain Amino Acids (BCAA’s), and yes we need them in our lives. Be ensured to eat a balanced diet to obtain all your essential amino acid needs, and supplement accordingly when your body is feeling weak from illness, fatigued or stressed, as amino acids can help keep us healthy, make us stronger and can give us all the tools we need to make every repetition count to ensure we can all become our optimum selves.
References:
https://academic.oup.com/jn/article/132/12/3744/4712135
https://pubchem.ncbi.nlm.nih.gov/compound/L-valine
https://pubchem.ncbi.nlm.nih.gov/compound/L-lysine
https://pubmed.ncbi.nlm.nih.gov/19419806/
https://pubmed.ncbi.nlm.nih.gov/19208731/
https://pubmed.ncbi.nlm.nih.gov/26733764/
https://pubmed.ncbi.nlm.nih.gov/28177706/
https://pubmed.ncbi.nlm.nih.gov/28870476/
https://pubmed.ncbi.nlm.nih.gov/21487148/
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/chronic-treatment-with-a-tryptophanrich-protein-hydrolysate-improves-emotional-processing-mental-energy-levels-and-reaction-time-in-middleaged-women/AB54DC8C47AF5C589B87EDD30B382386
https://pubmed.ncbi.nlm.nih.gov/26805875/
https://pubmed.ncbi.nlm.nih.gov/18648776/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523676/
https://www.sciencedirect.com/science/article/abs/pii/0165032789900517
https://pubmed.ncbi.nlm.nih.gov/9707299/
https://pubmed.ncbi.nlm.nih.gov/10760376/
https://www.nap.edu/read/10490/chapter/12#615
https://globalrph.com/rda-and-ear-recommendations-for-essential-amino-acids/
Guy Cisternino: Branch Warren Still Trains Today Harder Than 90% Of Pro Bodybuilders
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Guy Cisternino talks on how Branch Warren inspires him, the power of rivalries, and the new school bodybuilders rising in the ranks.
Guy Cisternino is a bodybuilder who believes in hardcore training. So it may come as no surprise that one of his biggest inspirational bodybuilders is Branch Warren. Branch is known for his insanely hardcore training – which you can witness in depth in the original Generation Iron film. In our latest GI Exclusive interview, Guy Cisternino talks about training with Branch Warren today and how he still pushes harder than most active pro bodybuilders.
Guy Cisternino is a unique brand of pro bodybuilder. He likes to focus on the intensity of the sport – which is probably why he got into some social media hot water after a recent video went viral. That’s why we wanted to know who his biggest inspirations are that got him into bodybuilding. Cisternino named a few legendary athletes such as Kevin Levrone. But at the end of the day, the bodybuilder who still inspires him most to this day is Branch Warren.
Branch Warren no longer competes and has been retired for quite some time. That being said, he still maintains his massive physique and enjoys training in the gym. Not only that, but Branch still goes full hardcore on his sets even in retirement.
Guy Cisternino recounts how he just met up with Branch Warren recently for a training session. What was most refreshing to Cisternino is that Branch still trained like a beast. He has no reason to anymore other than personal enjoyment of the intensity of lifting. It’s a feeling that Cisternino can relate to.
Not only that, but he believes that Branch Warren trains harder than most pros today:
“As far as training and who still inspires me today, believe it or not, is Branch man. Because Branch is retired and he’s like – I was with Branch last week in Dallas and he just – he still trains like a fucking animal. Like I love it. He still trains retired harder than 90 percent of the pros.”
It’s a bold claim – but one that we wouldn’t doubt. Branch Warren often received criticism for training too hardcore. That he would bring himself too big a risk of injury and ruin his career. Perhaps it’s that kind of risk taking that Guy Cisternino misses in the modern crop of bodybuilders.
Speaking of modern bodybuilders, Guy Cisternino also touches on the recent rivalries cropping up in pro bodybuilding. He touches upon Blessing Awodibu and Nick Walker’s pre New York Pro beef. Cisternino also shares his thoughts on the overall new crop of bodybuilders and which ones are showing promise to become champions down the road.
You can watch his full comments on Branch Warren, rivalries, and new school bodybuilders in our latest GI Exclusive interview segment above.
Swolverine BCAA Review To Hydrate, Recover & Rebuild
Swolverine BCAA is a great supplement to help with hydration, recovery, and rebuilding after any grueling workout.
Product Overview
With a host of supplements growing in popularity, branched-chain amino acids (BCAAs) have really made their claim as a necessity. A popular intra-workout supplement for athletes everywhere, BCAAs can help you hydrate, recover, and rebuild so no muscle and gains go to waste and you bounce back much faster than you would without them. Although there may be debate around the importance of BCAAs, this supplement can in fact enhance training and performance and shouldn’t be overlooked as a potential to help any and all of your gains. Swolverine BCAA is one such product to help get you there.
BCAAs are three of nine essential amino acids (EAAs). These nine EAAs cannot be produced by the body and must be obtained from food. Since amino acids are important compounds that serve as the foundation of protein, and with protein being a building block for all muscle, both BCAAs and EAAs serve a vital purpose when it comes to your training and performance. With the formula in Swolverine BCAA, all your needs will be covered when you need them most.
Swolverine BCAA is synergistic combination of BCAAs, electrolytes, and L-glutamine all packed into one powerful formula. Great for muscle growth and recovery, this will help fuel every workout.
Swolverine is a lifestyle brand designed for endurance athletes and those always staying active. With products designed to fuel athletic performance, elite athletes and those seeking a goal flock to Swolverine for their top of line products and supplements. They live by the belief that everyone can optimize their athletic performance and human potential through transparency and honest products including those with proven ingredients and effective doses. As an honest and hard working company, Swolverine is there is to improve your human potential, and your athletic performance is just one piece of that larger mission.
Swolverine BCAA Highlights
Swolverine BCAA is a synergistic combination of BCAAs, electrolytes, and L-Glutamine packed into a powder form to help provide you with intra-workout hydration, fatigue reduction, and optimized recovery so you get the most out of your workouts. With tons of benefits, this supplement will help promote muscle growth, enhance recovery by reducing muscle breakdown and exercise-induced muscle soreness, maximize hydration for better muscle function and contraction, and keep you fueled for whatever workout or activity comes next.
A great 2:1:1 ratio of muscle building BCAAs is matched by a great dose in L-Glutamine and a seriously effective electrolytes and hydration formula. One scoop of this lemon lime flavored powder with pack you with everything you need for that intra-workout boost as you seek to hydrate, recover, and rebuild that lean muscle mass.
Ingredients
BCAAs: Work to increase lean muscle growth, reduce fatigue, decrease muscle soreness, and prevent muscle wasting (1). Can also hydrate and serve as a great intra-workout aid.
L-Glutamine: Helps rebuild and repair muscles after strenuous exercise to promote better recovery and prevent muscle breakdown (2).
Vitamin B6: Helps the body convert protein, carbs, and fat to energy to fuel performance. Also allows for the balance of body fluids and the normal functioning of the heart, nerves, and musculoskeletal systems (3).
Potassium: Helps keep your muscles healthy by repairing them faster and more efficiently. Also helps your muscles recover better (4).
Sodium: Helps improve performance by balancing fluids, aiding in muscle contractions, and serving as a natural source of electrolytes (5).
Other Ingredients
Natural & Artificial Flavors, Malic Acid, Citric Acid, Sucralose, Potassium Citrate, Sodium Chloride
Total BCAAs
4,000mg
Number Of Servings
50
Serving Size
1 scoop
Flavors
Lemon Lime
Best Way To Take
Mix one scoop with 8 oz. of water and drink during or after a workout.
Price, Flavors & Effectiveness
Swolverine BCAA is a 2:1:1 powder that is perfectly designed for hydration, recovery, and rebuilding lean muscle mass so you never have to worry about your intra-workout needs again. With 50 servings per container, one scoop will pump you with everything you need to maximize each and every workout. A great tasting flavor in Lemon Lime keeps this product from being dull.
Pros
2:1:1 ratio of BCAAs
Perfect for hydration, recovery, and rebuilding
Great ingredients and taste
Cons
Slightly high in price
Does contain artificial flavors, like sucralose
Price: 42.99
Featured Swolverine Athlete
Mitch Wagner – CrossFit Athlete
Mitch Wagner is a CrossFit athlete and true competitor who relies on Swolverine to have his back with whatever comes his way. As a real contender in CrossFit, Wagner suffered a minor setback with an injury in 2017, putting him out for a number of months as the strenuous rehab process took place. After recovering and working to improve his performance, Wagner is ready to return and make his mark as he looks to be the best. With Swolverine on his side, anything is possible for Wagner who uses and promotes these great supplements.
Check out our list of the Best BCAA Supplements for more muscle building and recovery products!
Overall Value
Swolverine BCAA is that perfectly optimized intra-workout product you need most to make sure all your gains never go to waste. With great ingredients designed for hydration, recovery, and rebuilding, this BCAA powder is great for making sure you get the most out of all your fitness goals. Swolverine is a great company who knows the needs of athletes everywhere and seeks to design and create the best products around. What you are really getting is a high-quality BCAA supplement with great ingredients, clean benefits, and a company behind it to trust. Check out Swolverine BCAA today and see what this can do for all your goals.
Try Swolverine BCAA Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Swolverine and Mitch Wagner Instagram
References
Wolfe, Robert R. (2017). “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?”. (source)
Gleeson, Michael (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Manore, M. M. (1994). “Vitamin B6 and exercise”. (source)
Lindinger, M. I.; Sjogaard, G. (1991). “Potassium regulation during exercise and recovery”. (source)
McCubbin, Alan J.; Costa, Ricardo J. S. (2018). “Impact of Sodium Ingestion During Exercise on Endurance Performance: A Systematic Review”. (source)