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Talking Huge With Craig Golias | EP 5: Muscle Worship and Highest Paid Bodybuilders
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Craig Golias talks about the biggest threats growing in the sport, the realities of muscle worship, and who are the highest paid bodybuilders today.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about the most threatening bodybuilders rising in the ranks, debating the best coaches in bodybuilding, which bodybuilders make the most money today, and muscle worshiping.
Craig Golias is a bodybuilder with no filter – not necessarily to be controversial – but more so because he simply says what’s on his mind right away. That’s why this week’s topics go into some truly funny and shocking directions. He makes his guesses based on rumors for who are the highest paid bodybuilders today. He also gets open and honest about muscle worship in bodybuilding. He’s received many requests to pay him for muscle worship – and knows bodybuilders who have done it. It’s a wild ride of an episode – so let’s jump right in.
The Biggest Threats Rising In Bodybuilding
Vlad Yudin asks Craig Golias who he thinks are the most threatening athletes rising up in bodybuilding today. Straight after his big win at the Puerto Rico Pro – Craig has his eyes on Akim Williams. Craig believes that Akim is one of the few more accomplished bodybuilders who is actually improving – while many other of his ilk are getting worse. Akim also turned heads at the Mr. Olympia 2020 when he rose up to his highest placing of 6th.
Craig Golias also brings up Nick Walker – who has been building hype ever since he earned his pro card in 2020. Walker has been receiving favorable comparisons to the physique of Dorian Yates. He’s able to keep his waist small while also maintaining a massive physique overall. Craig Golias wouldn’t be surprised to see him become one of the most notable pros within this decade.
Who Is Making The Most Money Today?
After discussing a bit about athletes starting their own supplement lines – Vlad asked Craig who he thinks is making the most money in the sport today. Craig Golias can’t know for sure – but he’s heard rumors. Based on those rumors, he would guess that Chris Bumstead is probably the highest paid bodybuilder currently competing. Two Olympia wins certainly help – but he also has a massive, yet classic physique that works wonders for a wider variety of sponsorships.
Craig Golias also mentions another Canadian bodybuilder, Regan Grimes, as a potential athlete who brings in massive cash. Craig also mentions Brian Shaw. Though not a bodybuilder, he’s heard word that Shaw brings in some serious revenue.
Craig Golias: Muscle Worship In Bodybuilding Is Real
In our final topic, Vlad asks Craig Golias about muscle worship in bodybuilding. Muscle worship is a form of fetish where individuals get arosed by massive muscle. It’s been long rumored that bodybuilders can help supplement their funds by committing to muscle worship videos. But is this true?
Craig Golias admits it’s all true. Though he doesn’t know how many bodybuilders do it – he knows people who have. And Craig has received many requests to do muscle worship videos or scenarios. He claims the requests range from PG rated (just looking or touching muscle) to XXX rated with full on muscle-bound sex.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as the best bodybuilding coaches in the sport, supplement companies, and how to grow a social media following. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
How These Short Head Bicep Exercises Enhance Arm Growth
These short head bicep exercises will certainly help give you those bulging biceps you desire most.
We all want those bulging biceps to really pop and these short head bicep exercises can help make that happen. With stronger arms comes a host of things we love. Better confidence, a larger physique, and more enhanced movements especially when it comes to those valuable pushing and pulling ones. But for many of us, finding the right exercises to help us get these done can seem daunting and with so many out there, putting together a good plan can be nothing short of a challenge.
We wanted to give you the best chance at seeing growth and felt it important to put together a list of the best short head bicep exercises so you can have all of this at your disposal. We know how daunting it can be to put together a plan so we felt it necessary to give you the best tools possible. Give these exercises a try and you won’t be disappointed by the results.
Anatomy Of The Biceps Muscle & Arm
Your arm is comprised of four muscles beings the brachialis, brachioradialis, coracobrachialis, and the biceps. Each of these muscles serve a certain function to assist the arm with everything it can do. The biceps muscle is made up of two heads: the long head and the short head. The long head passes through your shoulder joint and connects to the upper arm via a groove in the humerus. The short head starts along the scapula and runs in tandem with the long head. Your biceps work for two main functions being flexion and outward rotation of the forearm. It will help with things like lifting the forearm or rotating the wrist. With whatever the movement is, they are pivotal in helping to make that happen (1).
Benefit Of Strong Arms
Having strong arms works for more than just the aesthetic of appearing strong. Benefits include:
Better pressing and pulling movements: When it comes to those vital pressing and pulling motions, it is important for us to have strong arms to enhance grip and the overall movement.
Improved confidence: With bigger arms, your posture will improve, thus giving you better confidence overall.
Larger physique: Of course, you will have a wider physique as a result of bigger arms that others will certainly envy.
Best Short Head Biceps Exercises
Let’s take a look at some great short head biceps exercises to really boost your arm strength and size so you see some real gains take place.
Wide-Grip Barbell Curls
Working several different muscles, this exercise is one to really challenge the short head. With your feet about shoulder width apart, set your hands on the bar a bit farther than you normally would so your hands are farther than your shoulders. Start the curling motion and slowly lower back down without losing that good grip you have.
Concentration Curls
A good exercise for bulking and working on toning those arms, this exercise is one to not overlook. Sitting on a bench, hinge at the waist and rest your elbow of the hand holding the dumbbell on the inside of your thigh. Slowly curl the weight, really focusing on the squeeze as you build those bulging bis.
Preacher Curls
Preacher curls offer a bit more isolation than most to really aid in hypertrophy of the muscle. Adjust the bench to your desired setting and rest your triceps over the top. With your hands around shoulder width apart, curl the bar towards your chest while keeping your arms in a fixed position. Gently lower back down and repeat for your desired number of reps.
Reverse Curls
With reverse curls, range of motion and time under tension are important as you put a bit more strain on other muscle groups to get this done. Hold the dumbbell with your palms facing down and instead of a curl, raise the weight towards your chest. Lower back down to the starting position.
Hammer Curls
A great exercise for putting a different level of strain on your biceps, the hammer curl is an essential biceps exercise on arm day. Holding the dumbbells in each hand, they will be vertical with your palms facing each other. Curl your arms up towards your chest and slowly lower to the starting position.
Featured Supplement For Bigger Gains
When it comes to seeing those valuable gains and the desired growth you want most, especially after these biceps exercises, looking to great supplements can help. A pre-workout or intra-workout BCAA can certainly help do the trick but a high-quality protein powder is a must have on the shelf for growth and recovery (2).
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of female whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Supplements for more great protein products!
Wrap Up
When it comes to getting bigger arms, we know how daunting it can be, but these short head biceps exercises can work wonders for helping you get to where you want to be. Give these a try and see those gains of yours come to life as those bulging biceps will be nothing short of huge. With the right workout and proper time under tension, and of course, maximum range of motion, you will be well on your way to a physique others will envy. Plus, you won’t be disappointed with the results.
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
Burhan, Nuradebah; Kasno, Mohammad; Ghazali, Rozaimi; Said, Radzi; et al. (2017). “Analysis of the Biceps Brachii Muscle by Varying the Arm Movement Level and Load Resistance Band”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
George Peterson Full Interview | Changing Divisions, Building A Wide Back, & More!
George Peterson is a bodybuilder with an incredible physique and an equally incredible journey throughout his bodybuilding career. Peterson started bodybuilding over 10 years ago, took a 5 year break, and then returned in the newly made Classic Physique division. Ultimately, he changed things up yet again and bumped up to the Men’s 212 division. His debut was in 2020.
That’s why we connected with George Peterson for a video interview to discuss his big switch in divisions and also go in-depth about his training, nutrition, and thoughts on trending topics in the sport. It was a long and insightful interview breaking down the intricacies of modern bodybuilding.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with George Peterson. Now we’re releasing the full length interview including topics such as his switch from Classic Physique to Men’s 212, the secret to his wide back, how to build trust with a coach, and more.
Listen To Our George Peterson Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full George Peterson interview here:
The Real Reason He Moved Up To Men’s 212 Bodybuilding
Not many bodybuilding fans may know this, but George Peterson did not start out as a Classic Physique bodybuilder. He started as a Men’s Open bodybuilder in 2008. He rose up through the amateur ranks and eventually started landing in the heavyweight class.
George Peterson wasn’t liking the way the massive amount of weight was affecting his aesthetic. He wasn’t happy with what he would have to do to continue succeeding in Open bodybuilding. So he quit. At the time both for himself and fans it seemed that this was a permanent stepping down from the sport.
It wasn’t until 2016 when the Classic Physique division was introduced that everything changed. He returned to the sport, won the 2016 Nationals overall, and then landed some spectacular placings as a Pro Classic Physique bodybuilder at the Arnold Classic and Olympia.
Then in a shocking move, he changed divisions again. This time to Men’s 212. We asked George Peterson why he decided to make that move considering he showed so much promise in Classic Physique. He admits that it was an extremely hard decision. Peterson is extremely passionate about Classic Physique. He likes that it allows for a wide variety of aesthetic types. He convinced himself that even though he carries more muscle than a lot of typical Classic Physique athletes, he still had the waist to showcase something special in the division.
But it seemed ultimately this just wasn’t true. His size kept getting in the way of being able to truly fit in with Classic Physique. Though he placed well, George Peterson describes having to cut 10 pounds during the final weeks of contest prep just to make weight. His body was growing and reacting in such a way – that he was constantly fighting against his size – not working with it.
On top of this, George Peterson believes his 3rd place Olympia finish was truly the best version of his physique under that weight limit. He couldn’t see a future where he improved anything further at that weight. Ultimately, he understood that he had to step up to a slightly higher limit under the Men’s 212.
It wasn’t an easy decision. He truly put his heart into Classic Physique. He still has a passionate place for it to this day. But he also understands the reality of his genetics and how his body works. His passion for weightlifting as a whole drives him to succeed in bodybuilding. He hopes that Men’s 212 will give him the opportunity to become a champion on his own terms.
George Peterson Shares His Secrets For A Wide Back
We asked George Peterson to share his tips for how to take your back to the next level. Peterson is well known for having one of the most impressive backs in the sport. So what kind of unique insights can he provide to help others chase the glory he’s obtained?
George Peterson was more than happy to share his tactic. He, in fact, shared it with a grin. He explains the key tactics that he has always done whenever working out on back day. It sounds simple – but it’s a focus on muscle movement and mind-muscle connection. It’s that special extra awareness with every rep that can make or break your progress from good back to supreme back.
George Peterson explains that with every single rep of every single back workout you perform. It’s important to stretch wide your chest as full as possible. That’s what George Peterson does. He makes sure that he widens his chest at the peak of each exercises movement. He wants to feel every single back muscle working to achieve each rep.
It doesn’t sound like much – but what is important is to be vigilant throughout the entire workout. It’s easy to go into auto pilot after months of training. Or perhaps, towards the end of your workout you are so exhausted that your mind wanders. George Peterson ensures that he takes his time to stretch full with every rep. It can’t be ignored. It has to be included through to the very end for every workout. Period.
Wrap Up
George Peterson is a powerhouse bodybuilder who is also open to going in-depth on some of the most vital topics in bodybuilding. That’s why you should check out the full GI Exclusive interview above! He shares his personal experience and tips for training, nutrition, and more.
Blessing Awodibu Hires New Coach to Take His Gains to the Next Level
It looks like Blessing Awodibu is taking his game to the next level.
After his performances at the Indiana and New York Pro shows, Blessing Awodibu is making a change. Blessing has acknowledged that he has work to do and is putting himself to task. Now, the budding prospect has decided to hire a new coach to help me with his gains and game.
Coach Abdullah Alotaibi has become known for helping some of the best bodybuilders in the world reach their next level. A trainer over at Oxygen Gym in Kuwait, Abdullah played a pivotal role in helping Brandon Curry become the 2019 Mr. Olympia. Now Blessing Awodibu has decided to work with the high level trainer.
Welcome to the Team
In a recent Instagram post coach Abdullah welcomed Blessing Awodibu to the team.
Welcome bro to my team. Guys be ready to see the real next level.
If you’re a fan of Blessing Awodibu this is some great news. In many instances athletes don’t take the time to look at themselves and be honest about their situation. Rather than admit to themselves that they need to make a change they instead choose the easy path: doing what they’ve always done and sticking to it. But there is no such thing as making growth in your comfort zone. It requires putting yourself through discomfort to attain the best results from yourself.
Blessing Awodibu has come to understand that if he wants to challenge for the top spot in bodybuilding he’ll have to make some changes. His size, particularly his legs, are going to have to increase. He’ll have to get his conditioning in top form as well. Blessing has come to understand this and has decided to work with one of the best coaches in the game.
With stablemates like Brandon Curry, Blessing Awodibu won’t lack motivation. It’s the perfect kind of position to put himself in. Champions train with champions and if Blessing wants to attain those lofty goals, he should be training alongside some of the best of the best.
What do you think of Blessing Awodibu hiring Abdullah Alotaibi as his new coach?
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.
8 Muscle Recovery Tips For Killer Performance & Results
8 Muscle Recovery Tips For Killer Performance & Results
No matter how hard you train in the gym, you’re not going to see the desired results until your muscles are recovering optimally. You break muscle tissue when you lift weights. Your muscles only grow back bigger and stronger when you give them proper recovery conditions.
A poor recuperation plan will not only knock you off of your timeline but will also impair your performance in the gym. Improper recovery bleeds into your daily life as it keeps you feeling tired and lethargic.
We’re not going to give you some crazy muscle recovery tips like sleeping hanging upside down or running on the treadmill backward on alternate days. In this article, we’ll go over the most common recovery mistakes that people make, and how you can improve your recovery efficiency and time.
How To Recover Better After Workouts
Before we get to how to recover better, let’s talk about how long does it take for your muscles to recuperate completely after your workouts and what to do if your recovery program lacks substance.
Optimal Muscle Recovery Times
The muscle recovery times vary depending on your fitness levels and the difficulty of your workouts. The intensity, volume, duration, and frequency of your workouts combined will determine the toll they take on your body.
Your body might take up to 24 hours to recover from a relatively light workout. On the other hand, recovering from an intense workout with high volumes and low rest durations can take anywhere between 2-3 days.
It is imperative that you give your body enough time to recover between your workouts. You shouldn’t be training the same muscle group within 2-3 days after an intense workout or you’ll run the risk of overtraining.
Ever felt that burning sensation in your arms while performing the bicep curls? That’s lactic acid forming up in your muscles. Lactic acid is responsible for making your muscles feel tired and sore. If the lactic acid is not flushed out of your system during your rest periods, you’re at a higher risk of an injury.
Nutrition
Nutrition can be broken down into two main categories:
Food
You should be eating a balanced diet with the right amounts of macro and micronutrients. Your goal should be to consume 1 gram of protein per pound of body weight if your goal is to build and maintain muscle mass.
Fruits and vegetables should be a part of every meal and you should limit the consumption of ultra-processed food. You should focus on eating 6-8 small meals as compared to three big meals. Eating frequently will spike your metabolism rates and help you burn fat even while you’re sitting ideal.
If you’re a regular lifter, you should consume a good amount of protein in your pre and post-workout meals as protein are the building block of muscles. Carbs and fats should also be consumed for efficient recovery and to improve the overall functioning of the body.
Supplements
An article on muscle recovery tips can’t be complete without the mention of supplements. While supplements aren’t necessary for improving your recovery, they can surely help make things easier.
We recommend taking an intra-workout BCAA supplement as it can kick start your muscle recovery process while you’re actively breaking down muscle fibers in the gym. A fast-absorbing post-workout whey protein shake helps fill the muscle fiber cracks that are formed after an intense workout.
A creatine supplement can help improve your recovery times and replenish your ATP stores. Taking these three supplements will ensure your recovery times and soreness between workouts is reduced to the bare minimum.
Sleep
Have you ever wondered why babies sleep so much? Babies follow a strict cycle of sleeping, waking up, drinking milk, crapping, and then sleeping again. There is some crying in the middle of it too.
Deep sleep is where humans grow. Although you shouldn’t expect to grow taller, your muscles are in the most optimal recovery mode while you’re sleeping. You should target clocking 7-8 hours of sleep every night.
Stress
Your body produces a hormone called cortisol while you’re stressed. Cortisol hinders your body’s recovery mechanism as it puts your body in a fight or flight mode. Taking too much stress also reduces the production of testosterone in your body and raises your estrogen levels.
Even if you follow all the other muscle recovery tips mentioned in the article to the T but are constantly stressed throughout the day, you’re not going to see any progress in your physique.
Hydration
You should drink at least a gallon of water every day. Water along with blood carries nutrients and oxygen to different parts of your body. Dehydration can impair your muscles’ ability to repair themselves.
Workout Programs
Your training splits will also determine your recovery quality. If your muscles remain sore for more than two days a week, you should train two muscle groups every day and rest for two days a week. You need to find the sweet spot in designing your workout program where your workouts, recovery, and results complement each other.
Massage
Getting external help is one of the most overlooked aspects of recovery. There is a reason why most pro athletes go for massages and chiropractic sessions every week. Deep tissue bodywork can ease your muscles, fix muscular imbalances and improve blood flow throughout your body.
Clothing
Compression garments have taken over the scene over the past few decades. A study conducted in 2019 found that wearing compression clothing lowered the time for body muscle recovery in German handball players.
Compression clothing improves your blood flow and can also reduce the chances of an injury as it reduces the excess movement of muscles during intense activities. Compression wear is especially great for people who are already suffering from injuries.
A Small Note on Avoiding Injury While Improving Recovery
If you’re a beginner or an intermediate lifter, you should only increase the intensity, volumes, or frequency of your workouts incrementally. Taking larger leaps can increase your chances of an injury.
While training to failure in every workout might sound badass, you shouldn’t train until exhaustion every time. Pushing too hard in every session can take a toll on your CNS (central nervous system) and can put you out of action for weeks.
If an exercise feels physically uncomfortable, it would be advisable to avoid it especially as you get older. Repeated stress from exercises can cause small tears called micro-tears that can lead to muscles feeling sore and inflamed.
An accumulation of these tears puts you at risk of developing torn muscles, also called muscle strains or pulled muscles. Muscle strains can vary from mildly uncomfortable to complete ruptures that may require surgery for repair.
Takeaway
If you’re in the fit lifestyle for the long run, you should look at recovery with paramount importance. If your recovery is not up to the mark, you will notice a fall in your overall performance and results.
How long does it take for you to recover after an intense workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
A Complete Guide To Meal Replacement Supplements
Meal replacements are perfect supplements to help with any and all of your dietary needs by giving you those vital on-the-go nutrients.
For those of us who live busy lives and always find ourselves always on the go, high-quality meal replacements can be a game-changer. Able to fill us up and provide us with those vital macronutrients, as well as a host of other great ingredients, having this amazing supplement on stand by can be huge for our gains. Whether you are looking for something whey based, or if you need something more plant-based, the options for both do exist and can each work wonders for our muscle growth, appetite control, recovery, and overall lifestyle.
While it is certainly best to get all of your nutrients from whole foods and a good home cooked meal, sometimes that just isn’t an option. With companies starting to prioritize their ingredients to include more whole foods, you do still get plenty of nutritional value out of these products.
In this complete guide to meal replacements, we’ll break down what you need to know about these supplements. From what they are, to the many benefits, and what to look for, finding the right product for you will be easier.
What Are Meal Replacements?
Meal replacements come in many forms, but the three most popular forms are a pre-bottled shake, a bar, or in powder form which you will then use to make a shake. They will offer good caloric options while pumping you with a great balance of macronutrients so you don’t miss out on any of the essentials needed to thrive inside and out of the gym.
Many of the top meal replacements will also include fiber, vitamins, minerals, and other solid ingredients to keep your body primed and ready to go for whatever comes your way (1). The perfect source of fuel for those on-the-go needs, meal replacements are a blessing in disguise.
Benefits Of Meal Replacements
The benefits of meal replacements can seriously affect our gains inside and out of the gym and lead us to living healthier lifestyles. With a well-balanced diet from whole foods to tackle all of our nutritional needs, we are one step closer to capitalizing on all our gains.
Benefits of meal replacements include:
Have Great Ingredients
A variety of whole food ingredients are offered to aid in all aspects of our overall health, digestion, and recovery. Possible protein sources include whey protein, pea protein, and brown rice protein and things like fiber and low amounts of sugar make these healthy options.
Supporting Weight Management
High in protein with balanced macronutrients, these are a solid way to track calories and ensure you get something into your body while still promoting weight loss and management (2). Just because you have a busy lifestyle, doesn’t mean you can’t still care for your weight.
Perfect For Busy Schedules
Great for grab and go options, these can fuel you wherever you are and boost athletic performance. Since we all do live busy and stressful lives, these can ensure you get the most out of your diet while still on the move.
Affordable And Convenient
A quick source of protein rich fuel at an affordable price for easy convenience and recovery from a well-balanced diet. Even some of the best options can still be affordable.
What To Look For In Meal Replacements
Meal replacements and their respective formulas may differ depending on the brand so here are a few things to look out for when choosing the right product for you:
Ratio Of Macronutrients: You want to make sure you have enough protein to keep you full and aid in that desired growth and recovery while also having a good ratio of fats and carbs as well.
Taste & Sugar: There are some great tasting, protein rich meal replacements that exist without adding in all that extra sugar. Substitutes like stevia and monk fruit are becoming very common so you still get some of that sweetness.
Extra Beneficial Ingredients: Look to see if the formula includes things like fiber, omega-3s, collagen, and vitamins and minerals that can really work to add to the benefits. Also look at the protein source being something like whey, pea protein, or brown rice protein depending on your dietary wants and needs.
Calorie Count: While the calories may still be high since it is replacing a meal, look for ones with lower calories but higher protein. This will help keep you full and assist with weight loss, management and recovery.
Safety & Effectiveness
Meal replacements are safe to consume and do contain valuable ingredients that can help power you through the day. Do your best to eat a whole food meal and don’t always rely on meal replacement products, but for those days you are on-the-go, there is no harm in packing one away. These can work wonders for your gains and support things like muscle growth, appetite control, recovery, and a host of others to improve your overall lifestyle.
Featured Meal Replacement
Finding the right meal replacement can be a real challenge and while high-quality ones do exist, you need one that is right for you. This premium meal replacement supplement from Kaged Muscle is perfect for giving you what you need to start receiving the top benefits from a top tier meal replacement.
Kaged Muscle Clean Meal
Code GENIRON10 For 10% Off
Kaged Muscle Clean Meal is a great meal replacement for those looking to prioritize nutrition while still getting a solid on-the-go meal. With whole food ingredients and 21 organic vitamins and minerals, all of the essentials are covered.
Kaged Muscle Clean Meal is for those active individuals who want to prioritize nutrition while still getting a complete and convenient meal for those on-the-go needs. With whole food ingredients and 21 organic vitamins and minerals, this meal replacement has 123% better amino absorption to help build muscle and strength while also keeping you full throughout the day. Fueled with a formula including whey protein isolate, clean carbs, BCAAs, MCT oil, and zero added sugar, this meal replacement is perfect for fueling athletic performance while providing for a protein rich option for weight loss, digestion, recovery, and other nutritional needs.
Price: $44.99
Use code GENIRON10 for 10% off!
Check out our list of the Best Meal Replacement Supplements for more great products!
Wrap Up
Finding the right meal replacements for you can be difficult but with this complete guide, we hope to help make those choices a bit easier. As great sources of fuel for those on-the-go needs, meal replacements have the power to really help boost a number of our gains as we seek the best for ourselves. Check out some great meal replacement products and see what these can do for your overall health and wellness.
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
Kulovitz, Michelle; Kravitz, Len. “Do Meal Replacements Deliver Results?”. (source)
Treyzon, Leo; Chen, Steve; Hong, Kurt; Yan, Eric; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Break Your Plateau With German Volume Training
If you get stuck, turn to the Germans to help you out.
Let’s face it. Sometimes you suddenly hit a peak in your muscle development. You have that next goal that you want to reach, that next level in muscle growth, but for some reason you just can’t reach it. Change ceases to happen. You’re stuck.
Maybe it’s time to start mixing up your workout routine. Luckily for you we have a perfect suggestion to help you blast those muscles and break the plateau you’ve hit. It’s an older tried and true method – it’s called German Volume Training.
What is German Volume Training?
Often referred to as GVT, German Volume Training is a high intensity workout that became popular in 1996 by the now retired Muscle Media 2000 magazine. So what’s the basic set up for GVT? The goal is to do 10 sets of 10 for a single compound exercise.
You keep the weight the same for each set and see if you can do all ten sets without failing. If you could do that, then you move up in weight and do it all over again next time. We must stress that you should only do this with one exercise for the muscle group that you are working out that day.
Your rest time should be between 60 and 90 seconds between sets. If you can’t do all ten sets you should continue to lift until failure and then try the 10 x 10 again next time at the same weight. Supplement this compound lift with one or two isolated exercises to round out your routine.
Things to Keep in Mind
Since this is a very advanced and challenging workout, it’s essential that you get more than enough protein, healthy carbs, and an over abundance of water. You also need to make sure to hit a high amount of calories for this routine or you will burn out over a short period of time.
Another thing to keep in mind is that you typically will need to reduce all other strenuous activity. You must allow yourself enough time to properly recover from this workout or you will not see results. Keep extra track of this to prevent becoming discouraged with this training routine.
Sample Workout
So you can get a good idea of how this workout should look – here’s an example of a GVT workout for one muscle group. Simply apply this kind of mind set to every muscle group and you should start seeing big changes.
Dumbbell Bench Press: 10 sets of 10 reps
Bent Over Barbell Rows: 10 sets of 10 reps
Butterfly: 3 sets of 10-15 reps
Incline Bench Pull: 3 sets of 10-15 reps
So if you’re stuck and have hit a plateau, this is the perfect way to bash through that wall and rise up to new levels of muscularity. There are many different workout routines out there. If this one sticks with you it can be a fantastic way to move up to the next level. You can find more workout information right here by following us on Facebook or Twitter.
Three Bodyweight Home Workouts For Developing Leg Strength
While Weight Training Will Substantially Build Lower Extremity Strength, It Is Possible To Develop The Legs Through Home Training
Often, people view weight training as the ultimate training method. While it is undoubtedly highly effective for improving strength, there are other resistance training methods.
While you won’t be lifting heavy loads, bodyweight training is still an excellent tool for developing strength, power, and movement.
One of the best things about bodyweight exercises is that they are highly versatile, convenient, and require no equipment.
This article will cover a number of highly effective bodyweight exercises and workouts that can be performed at home to increase leg strength.
The Most Effective Leg Strengthening Exercises To Do At Home
Strong legs can have an array of benefits on exercise and day-to-day activities. It has been shown to improve athletic performance (1) and quality of life in older adults (2).
While there is a range of bodyweight exercises, this section will highlight five of the best exercises that should be incorporated into home training.
Additionally, it will also highlight the unique characteristics and benefits associated with each exercise.
Bodyweight Squats
Probably the most commonly used home workout exercise is the squat. It is a foundational human movement that can lead to improvements in strength, size, and endurance.
One of the best things about the squat is the number of variations that can be performed, such as the conventional, narrow, sumo, and cossack squat.
Each variation has slightly differing demands and can be used to target specific muscle groups.
Bodyweight Squat Technique:
Start with a stance that is slightly wider than hip-width and point the toes out
Lift the chest and brace the core
In a controlled manner, hinge the hips and bend the knees
Lower the body down until the thigh is approximately parallel with the floor
Drive through the heels and stand
Bulgarian Split Squats
The Bulgarian split squat is an excellent developer of the quadriceps and glutes. It is also a unilateral (or single-limb) exercise.
Unilateral exercises such as this can effectively be used to build single-leg strength, develop balance, and correct muscular imbalances.
Furthermore, the Bulgarian split squat is highly functional as it shares similar movement patterns to running, jumping, and sprinting.
Bulgarian Split Squat Technique:
Set an object, like a chair or bench, behind the body
Extend one leg behind the body and place the foot on the object
Drive the chest up and engage the core muscles
Bend the front knee and lower until the back knee nears the floor
Drive hard through the heel of the front foot and stand
Alternate side and repeat
Pistol Squats
On the topic of unilateral exercises, the pistol squat is another first-rate exercise that will also build quad and glute strength as well as balance and stability.
Be aware that this exercise demands a good amount of mobility through the hips, knees, and ankles.
Therefore, it may be necessary to gradually build up to a full pistol squat. Failure to do so may increase the risk of injuring the knee and ankle.
Pistol Squat Technique:
Start with the feet directly under the hips with the toes pointed forward
Lift the chest, squeeze the core, and lift one foot from the floor
Simultaneously hinge the hip and bend the knee to lower the body towards the floor
Keep the arms and non-working leg straight and extended out in front of the body
Once depth has been achieved, push hard through the heel and stand up
Swap leg and repeat
Glute Bridges
While the exercises listed thus far are quad-dominant, the glute bridge is an exercise that targets the glutes and quads. It can be performed either bilaterally or unilaterally.
It is not uncommon for individuals to overdevelop the anterior muscles and neglect the posterior muscles.
Therefore, it is vastly important that posterior-chain exercises, such as the glute bridge, are performed regularly.
Glute Bridge Technique:
Lie on the floor with the feet slightly wider than hip-width and toes turned out
Lift the chest, engage the core, and press the palms into the floor
Push through the heels and drive the hips upward, squeezing the glutes at the top
Control the descent back down to the floor
Plyometric Jumps
Plyometrics (or jump training) are commonly used to develop explosiveness, power, and strength.
For those who play a sport or wish to improve their athleticism, plyometrics should be incorporated into training (3).
There is a range of plyometric exercises that can develop leg strength including the squat, tuck, split squat, lateral, and broad jump.
Squat Jump Technique:
Start in a squat stance – feet wider than hips and toes turned out
Drive the chest up and brace the core muscles
Rapidly dip the hips and knees before powerfully extending into a maximal jump
Land with the feet wider than hips and keep the knees out
Upon contact with the floor, immediately spring up into the next jump
The Three Workouts
This section will outline the three home workouts in detail. It will provide detail on the training structure used and the purposes and benefits associated with the workout.
Workout 1 – Keep On Lunging
While this workout has the simplest structure of all three workouts, don’t be deceived. There is no denying this is a tough workout.
While it only takes fifteen minutes to complete this workout, you will perform fifteen rounds of lunging and burpees in this time.
The walking lunge is the primary exercise that will help to develop leg strength while the burpee is programmed to develop both aerobic and mental capacity.
The workout is an EMOM which means every minute on the minute. As the name suggests, the goal is to complete the prescribed number of reps during each minute of the workout.
The amount of rest that you get depends on how quickly you complete the reps. Once that minute is over, you start the next round.
EMOM:
15-20 Bodyweight Walking Lunges
5 Burpees
Workout 2 – Glutes, Quads, and Hamstrings
As highlighted, it is vitally important that you work your posterior chain. Not only are these muscles often underdeveloped, they play a huge role in generating movement, and enhancing stability.
This workout utilizes one posterior chain exercises in combination with an anterior chain exercise to comprehensively work the muscles of the legs.
Supersets are used in this workout (as highlighted by “A” and “B”). These involve performing two exercises back to back with no rest.
Only once the superset has been completed should you then take a short rest.
Exercise
Volume
Tempo Bodyweight Squat
Glute Bridge Hold
4 sets x 15 reps
4 x 60 secs
Bulgarian Split Squat Jump
Nordic Hamstring Curl
4 x 8 (per leg)
4 x 6 – 8
Walking Lunge
Single-Leg Glute Bridge
4 x 20 – 30
4 x 8 (per leg)
Workout 3 – Lower Body Dynamic
While workout one and two are strenuous and place a lot of demand on the body, the final workout is all about facilitating recovery by enhancing movement and mobility.
As a result, this workout is less demanding than the other two.
Workout three involves performing four exercises in a circuit. These exercises should be performed in order without any rest between them.
Considering the purpose of this workout, the circuit should be performed at a leisurely pace with the focus being on technique and a full range of motion.
The circuit is to be performed two or three times. Rest as needed between each round.
Circuit:
Walking Lunge x 20
Jumping Jacks x 20
Lateral Shuffles x 20
Plank x 60 secs
The Importance of Progressive Overload
Having covered the three workouts, let’s now briefly consider an important training principle known as progressive overload.
During physical activity, the body is exposed to a training stimulus. As a result of this stimulus, the body adapts and strengthens.
However, if this training stimulus remains unchanged, the body will adapt to the point where it can comfortably deal with the exercise demands. Therefore, adaptations will slow or cease.
To ensure that the body continually adapts and strengthens, you need to apply progressive overload. This involves gradually increasing training intensity over time.
There are three main ways of increasing training intensity. You could either increase the number of reps, reduce the rest periods, or utilize more challenging exercise variations.
Therefore, with each of the three outlined workouts, ensure that you gradually increase the intensity by manipulating the reps, rest, or exercise.
Final Word
There are many benefits associated with developing leg strength. These include improving exercise performance, movement, and balance.
While working out with weights is highly effective, home workouts are often more accommodating and convenient. The three workouts outlined in this article are excellent examples of functional home-based training.
References:
1 – Suchomel, Timothy J.; Nimphius, Sophia; Stone, Michael H. (2016-10). “The Importance of Muscular Strength in Athletic Performance”. Sports Medicine (Auckland, N.Z.). 46 (10): 1419–1449. doi:10.1007/s40279-016-0486-0. ISSN 1179-2035. PMID 26838985.
2 -Saeterbakken, Atle Hole; Bårdstu, Hilde Bremseth; Brudeseth, Anine; Andersen, Vidar (2018-06-03). “Effects of Strength Training on Muscle Properties, Physical Function, and Physical Activity among Frail Older People: A Pilot Study”. Journal of Aging Research. 2018. doi:10.1155/2018/8916274. ISSN 2090-2204. PMC 6008824. PMID 29988285.
3 – Slimani, Maamer; Chamari, Karim; Miarka, Bianca; Del Vecchio, Fabricio B.; Chéour, Foued (2016-10-14). “Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review”. Journal of Human Kinetics. 53: 231–247. doi:10.1515/hukin-2016-0026. ISSN 1640-5544. PMC 5260592. PMID 28149427.
Phil Heath Fact Checks Gunter Schlierkamp’s Comments In Generation Iron Interview
Phil Heath responds in reaction to Gunter Schlierkamp’s recent statements in Generation Iron interview.
Over the past few weeks, we’ve been releasing GI Exclusive interview segments from our conversation with Gunter Schlierkamp. Known for his mass monster size in his heyday, Schlierkamp is an iconic veteran bodybuilder who competed primarily in the 90s and early 2000s. In our latest released segment, Schlierkamp shares his thoughts on Phil Heath’s physique and reign as Mr. Olympia. The comments caught Heath’s attention – and Phil Heath promptly responded by fact checking Schlierkamp’s comments via Instagram.
Phil Heath is one of the most successful pro bodybuilders in the history of the sport. He’s earned seven Mr. Olympia championship titles – matching Arnold Schwarzenegger and only one behind the world record holders Ronnie Coleman and Lee Haney. Despite this, he received criticism in his later years, namely 2017-2020 due to his relaxed stomach. By 2018, he fell to second at the Mr. Olympia. Upon returning in 2020, he placed 3rd.
In our GI Exclusive interview segment, Gunter Schlierkamp praised Phil Heath’s physique but felt that he ultimately tried to put on too much mass in his later career. Schlierkamp commented that, in general, bodybuilders need to not build mass beyond their frame. He believes that Heath made this very mistake – which led to his lower placings in 2018 and beyond. He also stated that he thought Kai Greene’s presence may have forced Heath’s hand to put on more muscle.
Phil Heath seems to have watched the interview himself and noticed some inconsistencies with Gunter Schlierkamp’s opinion. He decided to set the record straight by commenting on Instagram:
“The sad part is that Gunter isn’t speaking real here. I weighted LESS from 2014-2020 than my heaviest in 2013 so this only illustrates the LACK of KNOWLEDGE, while disregarding the fact I was injured throughout 2014-2020 only to have surgery beginning after 2017 win. If people really put some thought into what I am saying they’d soon realize that everyone having their entitled opinion is not telling it truly how things transpired. I cannot wait to disclose ore once my podcast is launched!”
Phil Heath makes a great point here. According to his comment, he weight his most during his prime years. He also points out that he had been suffering injury as early as 2014. This injury, which seems to be referencing his hernia issues and eventual surgery, has been the main element in his struggles 2017 to the present.
Gunter Schlierkamp, of course, was responding to our question on the fly. He likely didn’t have all the facts other than the general sense of what he witnessed as a fan of the sport. Schlierkamp earlier in our interview admitted to not being deeply connected to bodybuilding via social media. Schlierkamp’s response is most likely what he honestly believed in regards to Phil Heath. This seems to be the reason why Heath wanted to set the record straight.
Phil Heath also makes quick mention to his own personal podcast. While it is not launched yet, it seems that the seven time Mr. Olympia champion is in the process of hosting and distributing his own podcast talk show. From his comments here, it seems that Heath will be sharing detailed and honest info about his career and some behind-the-scenes insights into bodybuilding.
You can watch our GI Exclusive interview segment with Gunter Schlierkamp and his thoughts on Phil Heath below. But certainly make sure to read and keep in mind Phil Heath’s side of the story as well.
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Generation Iron will continue to update this report as more information becomes available. For more bodybuilding news and strength sports updates – make sure to stay tuned to the Generation Iron Fitness Network!
10 Ways Your Brain is Holding You Back From Achieving Your Dream Physique
10 Ways Your Brain is Holding You Back From Achieving Your Dream Physique
Even if you train every day, eat the right diet, and take proper rest, you’re still not guaranteed to achieve your dream physique. Reading this might break your heart but the truth had to put out for everyone to see.
Body transformation is as psychological as it is physiological. If your mental game is not on point, you won’t survive for long in this battle. Most people quit the fit lifestyle, not due to physical injuries but because they can’t take the mental pressure.
How Your Brain is Blockading Your Dream Physique Transformation
Setting Way Too Big Goals
In us humans, the desire to lift weights isn’t built-in from birth. Most people get a gym membership after they see a ripped guy on the cover of a magazine or Instagram, thank you internet.
These over-zealous newbies want quick results and forget to see the hard work, patience, commitment (and photoshop) behind their role model’s physique. Some will give up on their dream physique even before they recover from their first DOMS.
Following the Wrong Guru
You might be questioning how following the wrong guru is your own fault but it in fact is your own wrongdoing. Step back and think why you chose the coach you did or paid the Instagram fitness celeb for his online coaching program? Think long and hard enough and you’ll probably come to the same conclusion – it’s because of how they look.
After you get the program, you get hell-bent on following it without contemplating if what has worked for the guru would work for you. Did you pause before you hit the pay button and think if the guru actually knew what he was talking about or did you give in just because he looked dope and you assumed he knew all the secrets?
Your brain played games on you and you ignored all the other factors that could have played a big role in developing his ripped body, like genetics and, ahem, drugs.
Procrastinate
All the gyms around the world would be filled to the brim if it wasn’t for the three magic words – “I’ll start tomorrow”. After the leap is made and a gym membership is bought, procrastination remodels into indiscipline.
If people miss a training session on Friday, they turn it into a long weekend and promise themselves to work extra hard from Monday which they never end up doing because – Monday morning blues.
Demotivation
Some people have the innate ability to find all that is bad with something. If they don’t see the needle budge in the right direction within a week, they’ll throw in the towel. If their training buddy squats 20lbs more than them, they’ll blame their sore back and bad genetics and never step inside the squat rack again.
The biggest cause of dissatisfaction and demotivation in gyms is the mental competition people have with their peers. If you’re constantly in a state of frustration and unhappy with your progress, you’re going to quit training sooner or later.
You’ve Got Trust Issues
Not with your girl but with yourself. If you’ve ever found yourself wondering “how bad can it be?” looking down at the cheesecake on your plate at a wedding while you’re on a diet, you’re never going to achieve your dream physique.
If you avoid going out with your friends on a weekend because deep down inside you know you’ll end up cheating – not on your girl but your diet – you’ve some serious trust issues and you probably don’t have a girlfriend in the first place. The only way to fix this is by following a strict plan and sticking to it like your life depends on it.
Jump-Ships
How many new faces do you spot in your gym every month, never to see them after a few weeks ever again? We’ll narrate a short story of what is happening here. These people will train for a couple of days, and then conclude working out is not for them.
People have a habit of abandoning ships at the first sign of distress, and sadly, lifting weights is nothing but distress. They think to themselves that they could better utilize this time in learning to play the guitar, or starting an Instagram page about their hobby but in reality, most of these people end up hanging out with their friends in this freed-up time.
Overconfidence
Training, nutrition, and recovery are not the most important factors in a transformation, planning is. How many people have you seen walking into the gym with their workouts planned? Most end up doing the exercises they feel like depending on how hectic their day has been.
You don’t only need to plan the exercises, reps, and sets. You need to visualize yourself performing the exercises, do a mental rehearsal and then go and crush the weights in the gym. Plan the minutest details like the clothes you’ll be wearing, the tracks you’ll be listening to, and the shaker you’ll be carrying. Nothing should surprise you when you step inside the weight room.
Ego
Let’s be honest, we’ve all been here at some point. For many people, the weight they lift is directly proportional to their self-worth. Driven by the “do you even lift bro?” syndrome, many noobs are just hell-bent on banging out reps with utter disregard to their form or safety.
You Love A Well Marketed Product
Raise your hands if you’ve ever bought a weigh-loss-inducing green tea or a waistline-reducing sauna belt or a muscle-building whey protein powder – okay, we’ve all done the last one. Don’t fall for the products with perfectly chiseled models on their covers. These models probably got the physique they have by avoiding the products they are promoting. So, dear Timmy, please put down that weird muscle contracting vibrator machine.
Too Many “I Deserve It” Moments
The “I deserve it” moments are the biggest culprits in derailing the fitness progress in most cases. While some people feast on their favorite junk food after six days of intense dieting, others like to take an unplanned rest day because they worked too hard in the gym throughout the week. The quicker you get rid of this mindset, the faster you’ll achieve your dream physique.
Are you currently facing any of these mental roadblocks? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.