All Posts By Presser
George Farah: I Could Have Gotten Big Ramy The Mr. Olympia Sooner
[embedded content]
George Farah reflects on Big Ramy’s Olympia win and his many coaching changes leading up to the victory.
Big Ramy’s Mr. Olympia win was a long time coming. So long, in fact, that many bodybuilding fans began to doubt if it would ever happen. His placings were a rollercoaster ride between the years. Regardless, in 2020, Ramy pulled it off. Throughout the years building towards this victory, Ramy changed coaches quite a bit. One of those coaches was George Farah. In our latest GI Exclusive interview, George Farah discusses his time training Big Ramy and claims that he could have gotten him the Mr. Olympia title sooner.
George Farah was Big Ramy’s on and off coach over the past few years of Big Ramy’s career. But like many other coaches along the way – Ramy refused to stay put. With each passing Olympia he didn’t win, Ramy tried out different coaches to find the best fit for victory. He found himself returning to Farah a few times during this period.
George Farah holds no ill will towards Big Ramy for these changes. “We are adults,” he claims in our interview. Farah understands that an athlete will ultimately do what he thinks is best for his career. While Farah enjoyed his time training Ramy – especially because of his potential – Farah understood that Ramy had to find his own path.
That being said, George Farah was extremely happy for Big Ramy to win the Mr. Olympia in 2020. He knew for years that if Ramy could get on point, he would be unstoppable. He still believes that now. Though he admits that anything can happen and it remains to be seen if Ramy will return on point again or continue his rollercoaster up and down career. Farah hopes to see him remain champion in the future.
We also asked George Farah why he thinks Big Ramy changed coaches so often throughout his career. As we briefly mentioned above, Farah thinks that Ramy needed to find his own path. He was hungry to win – and wanted to try out all options to see what worked best.
While George Farah is not angry about Big Ramy leaving him as a coach, he does admit that he finds himself somewhat sad. This is partially due to the fact that Farah finds Ramy to have one of the biggest hearts in bodybuilding. But it’s also because Farah strongly believes that he could have gotten Ramy the Mr. Olympia title sooner.
“Did it hurt me that he left? Yeah. But it didn’t hurt me that he left me. It hurt me because I saw what I could do with him,” George Farah stated in our interview. He continued:
“I saw that – I said, ‘Oh my god. Right now I knew how Ramy’s body is going to work.’ After Prague, it’s going to be a piece of cake. But he ended up going with Chris… I didn’t get mad. I got a little sad. Like I said, the only reason I got sad because I know what I could have done. I could have gotten him that Olympia before waiting four or five years.”
George Farah seems convinced that if Big Ramy stayed more consistent with his coaches that he could have found success at Olympia sooner. More specifically, Farah believes he fully understood Ramy’s body and could have gotten him the Sandow trophy years earlier.
You can watch George Farah go into full detail about Big Ramy and his Mr. Olympia win by watching our latest GI Exclusive interview above.
Build a Massive Back Like The Legend Dorian Yates
Dorian Yates teaches you how to build a legendary back.
Dorian Yates built a massive back during his bodybuilding career. He was able to not only change the game, but dominate the game during his heyday. Now the six-time Olympia champion is looking to pass on the knowledge he has learned to the next generation.
Dorian Yates is a legend for a great deal of reasons. He’s the first bodybuilder to truly redefine the the game after the Lee Haney era. Yates completely transformed the idea of what a bodybuilder can become. Not only did he have great conditioning, but he was able to build more muscle than was thought possible for a bodybuilder in his era. He effectively became the first mass monster.
Since Dorian Yates transformed his physique, countless others during his era followed suit. Seeing no other way to compete with the mass monster, they had no other choice to become mass monsters themselves. If we look at modern day bodybuilders we can see that Yates was a major influence on the game.
Alongside Ronnie Coleman, Dorian Yates has influenced many modern bodybuilders to become mass monsters. But building muscle isn’t simply enough. For Yates it wasn’t just about packing on the muscle but doing it the right way. After all, you can’t be Mr. Olympia if you just have muscle alone. If that were true, competitors like Paul Dillet would have been champion many times over.
What Dorian Yates was able to bring to the game was a very specific method of presentation. Presentation and high level training.
Now that he’s left competitive bodybuilding in his rearview, Dorian Yates has been exploring other ventures. These days the yogi and psychedelics enthusiast is looking to pass on what he has learned. So of course that means Yates has decided to share his knowledge of building muscle to the masses.
One of his most attributes in his heyday was his massive back. In a recent post on his social media, Dorian Yates details exactly how he was able to build his back with the barbell row. If you’re looking to get the back of a legend, then this short instructional is something you’ll want to check out.
Barbell rows were pretty much a staple in my back workouts.
An important tip here is to keep your eyes up and look ahead, this way you’ll be keeping your back straight and there shouldn’t be rounding in the back. This is more of a power movement but the form should remain intact with no leg movement.
Think of your hands as hooks and you should be rowing with your elbows.
Would you try Dorian Yates’ back training?
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.
Are Protein Bars Worth The Hype Or Just An Excuse To Eat “Candy”?
Protein bars have potential to be game changers but is the word protein simply synonymous with candy.
It’s fair to say that many of us have heard the comparison of protein bars to candy bars. But we think to ourselves, why is that a fair comparison? For those who believe that, it can be easy to see how it’s a possibility. With flavors like Birthday Cake and Cookie Dough, as well as so many others that make it feel like an ice cream shop, how can these bars not be synonymous with candy? But companies have begun to work tirelessly to produce great tasting and healthy protein options so those athletes on the go can enjoy a good source of fuel while not compromising all of their gains.
Let’s take a look at protein bars and see how effective they can be. When compared to a candy bar, the option is very clear as to which choice is better and why and while we all know it, sometimes we have to just see it to believe it.
What Is A Protein Bar?
Protein bars are nutritional supplements perfect for those always on the go. Formulated to contain a great ratio of macronutrients, they can fit nicely into your diet and not totally destroy all your gains. As a popular and convenient source of all dietary needs, it is no wonder why people have gravitated towards these as their source of on-the-go fuel to enhance energy and physical activity (1).
Benefits Of Protein Bars
What a good protein can do for you is really amplify the effects of growth and recovery, especially for those of us always on the go. Benefits of protein bars include:
Great ratio of macros: A good protein bar will offer the right balance of macros to ensure all of your gains are met in an effective and healthy way (2).
Packed with fiber: With a focus on fiber, they can keep you moving regularly and work to be easier on your gut.
Sugar control: While many think these bars are packed with sugar, most companies are adding in alternatives to control just how much sugar is actually in them (3).
Convenient for on-the-go: For those always on the go, protein bars are that convenient option to stay full and boost growth and recovery.
Comparison With A Candy Bar
We felt it would be interesting, and sort of fun, to take a look at two protein bars and compare them to a fan favorite candy bar in the Kit Kat Bar. We all love that crunch covered in chocolate, but to make this point about the health benefits of these bars, it may be good to see the real difference between these. While every protein and candy bar is different, it is important for us to remember that the general point being made is that protein bars have great benefits to our health and wellness, especially those of us who are active.
For this, we are going to look at Jacked Factory Authentic Bars, Question Nutrition Protein Bars, and as mentioned before, the famous Kit Kat Bar. Both protein bars are Birthday Cake flavor.
Jacked Factory
Quest Nutrition
Kit Kat
Calories
270
180
518
Total Fat
13g
6g
26g
Total Carbs
26g
24g
65g
Protein
16g
21g
6.5g
Fiber
2g
14g
1g
Sugar
16g
Less than 1g
49g
In looking at this comparison, we can see that the candy bar (Kit Kat) is moving us in the wrong direction when it comes to our gains. It is nearly double in calories and total fat, and even more in terms of total carbs and sugar, while the protein content just doesn’t compare.
Now, we know that you know a candy bar isn’t the best nutritional option. This comparison was supposed to break the myth that most protein bars are just candy in disguise. While protein bars taste good and do have high amounts of carbs, fat, and sugar (in some cases), it is about ratio and the other intended ingredients included that make protein bars great. While it is totally fine to splurge a bit and enjoy a good Kit Kat once in a while, adding a protein bar to your busy schedule is not going to kill all your gains.
Featured Protein Bar
While finding the right protein bar for your own personal goals can be a challenge, we wanted to share a great option for you to help tackle any challenges that may come your way. Swiss Natural Foods T Bar is one of those options that can work to give you the best in terms of ingredients and includes natural ingredients like Ashwagandha, Tongkat Ali, and zinc to really enhance your health and wellness.
Swiss Natural Foods T Bar
Swiss Natural Foods T Bar is a fully natural protein bar with a twist. They have added a few extra ingredients to ensure your health and muscle growth take priority. Powerful plant extracts mixed with the right vitamins and minerals for optimal hormonal balance, this bar is the best Mother Nature can offer with great potential for your power, performance, but more importantly, health. With 16g of protein, a good ratio with the other macronutrients, and only 250 calories, this protein bar does its job, and it does it well.
Click here for the best price
Price: $29.99
Check out our individual review for Swiss Natural Foods T Bar here!
Check out our list of the Best Protein Bars for more great protein products!
Wrap Up
Protein bars are great sources of fuel for those of us athletes on the go and can be game changers when it comes to our training, performance, health, and wellness. Finding the right bar is incredibly important and can work wonders for us when we finally manage to come across it. Looking into solid options is exactly what we need to do in order to achieve our goals as best we can and with the right guidance, a good protein bar is just around the corner.
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 Swiss Natural Foods and Envato
References
Tanskanen, Minna M.; Westerterp, Klaas R.; Uusitalo, Arja L.; Atalay, Mustafa; et al. (2012). “Effects of Easy-to-Use Protein-Rich Energy Bar on Energy Balance, Physical Activity and Performance during 8 Days of Sustained Physical Exertion”. (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)
Hassan, Sami K. (2020). “Quantitative and qualitative effects of proteins and natural sugars on hardening and color of high-protein nutrition bars during storage”. (source)
Best Time To Take A Protein Supplement For Maximum Gains
Protein is the essential building block for muscle and knowing when to best take it to optimize performance is important.
We may choose to exercise for any number of reasons from staying fit and healthy, to promoting weight loss, to aiding in our cognitive abilities, and a host of others. But regardless of our reason, for those of us who want to see big gains, or just simply give our bodies the proper fuel post-workout to really aid in our overall health, then a good protein supplement is needed to enhance those goals. Considering the indispensable role protein plays in muscle growth and weight loss, placing a protein supplement on your shelf is a must.
With so many protein supplements on the market today, it is important for us to break down just what protein is, why it is so important, the key benefits of protein, and of course, the best time to take it to optimize maximum gains. As an energy source and a muscle builder, you won’t be disappointed by what protein can do for you.
What Is Protein?
Protein is made up of organic compounds called amino acids that provide the foundation for protein to act as the building blocks for cells. This will allow cells to grow and repair themselves. There are 20 amino acids that make up protein and can help with benefits like muscle growth and recovery when it comes to your fitness goals. While many foods are high in protein, or at least contain some protein, it is important to recognize that a good protein supplement can work wonders for you and your bodybuilding goals (1).
Whey Isolate Vs. Whey Concentrate
The two major types of whey protein supplements to take are whey isolate and whey concentrate. While they are largely both the same in terms of benefits, there are a few differences that exist to potentially make you lean one way or the other. While whey protein seems to be the most popular protein supplement, there are other plant-based products that are really great for those who are vegan or sensitive to dairy, or who are looking for an alternative source of protein for their supplement.
Check out our list of the best vegan protein powders here!
Whey concentrate is one protein supplement to consider when looking to enhance your goals. It is high in protein, but also high in carbs and some fat, which is where some people tend to stay away. It does contain vitamins and minerals, as well as a variety of bioactive compounds that give whey plenty of benefits (2). The downside to whey concentrate is the amount of carbs and lactose included which can cause bloating and not be conducive to some diets.
Whey isolate is the other form of whey protein that you can consider for your supplement. Whey isolate is a more filtered form of whey that undergoes an isolation process that is more intense than a whey concentrate. This will result in a higher protein content while eliminating many of the excess carbs and fat, so for those carb or calorie conscious, this is a great choice. As a leaner source of protein, it does tend to be more expensive, but is a more pure source of protein to really aid in recovery (3).
Benefits Of Protein
While the benefits of protein seem fairly obvious at this point, we wanted to make sure this macronutrient doesn’t go unnoticed. The benefit to your overall growth and development as an athlete but also as a person are greatly affected by your protein intake and it is important to not neglect it.
The benefits of protein include:
Promotes muscle growth and recovery: Containing BCAAs, which are a major role in stimulating protein synthesis, you promote muscle growth and recovery by allowing your muscles to heal and strengthen (4).
Maintains muscles: With plenty of protein, you won’t lose that hard earned muscle due to muscle wasting.
Increases metabolism: Protein has a higher thermic effect on your body as a result of food and that energy used in digestion can boost your metabolism to see that desired physique (5).
Encourages fullness: By reducing appetite and hunger levels, it will lower your caloric intake and lead to weight loss.
Best Time To Take Protein
Much debate is had around this topic of when the best time to take a protein supplement is. For muscle growth, in the window of 15-60 minutes after you finish working out is a reasonable time frame, but some studies have shown that up to two hours after your workout is also a reasonable window for adequate consumption (6).
If you typically train in a fasted state, aim to take it as soon after a workout as you can. For those endurance athletes, taking protein during and after a workout can see improved performance and recovery, and resistance training athletes should consider taking right before or immediately after.
Featured Protein
Transparent Labs is a great sports supplement company with high quality products to aid in all of your bodybuilding goals. A company who prides themselves on transparent labels and the best ingredients, these two protein supplements from Transparent Labs are everything you need for your whey isolate or concentrate goals.
ProteinSeries 100% Grass-Fed Whey Protein Isolate
This protein supplement is sourced directly from American cows and contains no artificial coloring, preservatives, or sweeteners. Packed with 28 grams of protein, this isolate only contains 120 calories and is great for anyone looking to pack on lean muscle. With only 2g of carbs and 0g fat, this isolate is surely a pure isolate supplement free from steroids or hormones.
Try Transparent Labs 100% Grass-Fed Whey Protein Isolate Here
Check out our review for Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate here.
ProteinSeries 100% Grass-Fed Whey Protein Concentrate
This supplement is a great protein powder for those looking to bulk up and pack on muscle mass. Since this is a concentrate, it doesn’t undergo any additional isolation process. With 24 grams of protein, 1.5 g of natural dairy fat, and 3g carbs, this protein concentrate comes in at 120 calories making this an amazing whey concentrate with no artificial additives yet still great flavors.
Try Transparent Labs 100% Grass-Fed Whey Protein Concentrate Here
Check out our review for Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Concentrate here.
Also, check out our list of the Best Protein Powder Supplements here!
Wrap Up
Protein is more than important when it comes to our bodybuilding goals. The ability to put on muscle and aid in weight loss while also supporting recovery and repair is all dependent on how much protein we intake. Whether it be a whey isolate or a whey concentrate, or one of the many other protein alternatives out there, knowing best when to take it can really help maximize your goals. Transparent Labs is a great company to consider when looking into protein powders and these supplements should definitely be on your shelf.
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 and Transparent Labs
References
Wolfe, Robert R. (2000). “Protein supplements and exercise”. (source)
Junior, Paulo S.; Ribeiro, Alex S.; Nabuco, Hellen C. G.; Fernandes, Rodrigo R.; Tomeleri, Crisieli M.; Cunha, Paolo M., et al. (2018). “Effects of Whey Protein Supplementation Associated With Resistance Training on Muscular Strength, Hypertrophy, and Muscle Quality in Preconditioned Older Women”. (source)
Cooke, Matthew B.; Rybalka, Emma; Stathis, Christos G.; Cribb, Paul J.; Hayes, Alan (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (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)
Tipton, K. D.; Wolfe, R. R. (2001). “Exercise , protein metabolism, and muscle growth”. (source)
Kerksick, Chad M.; Arent, Shawn; Schoenfeld, Brad J.; Stout, Jeffrey R.; Campbell, Bill; et al. (2017). “International society of sports nutrition position stand: nutrient timing”. (source)
Best Warmup Exercises You Should Do Before A Workout
These Are The Best Warmup Exercises You Should Do Before A Workout
Warmups before a workout are like foreplay before sex. While you can skip the foreplay and go for sex right away, it won’t be as pleasurable. You certainly wouldn’t want to miss out on the fun because you didn’t put in 5-10 minutes of work before a workout.
Warming up before a workout pumps blood into your muscles and lubricates your joints. This can help you lift more weights while minimizing the chances of an injury. For most people, warming up consists of a couple of arm rotations and standing toe touches.
These warmup exercises are great if you do them on waking up in the morning but they aren’t going to do much for you if your workouts consist of deadlifts and T-bar rows. Your warmups should be adjusted as per your workouts.
1. Pull-Ups – 50 Reps
Pull-ups are one of the best warmups you can do before any upper body workout. Performing pull-ups will pump blood into your upper body and get you ready for your workout. There is no fixed number of sets you need to complete these 50 reps in.
If you are comfortable performing pull-ups, complete the 50 reps in three sets. If you’re a beginner and can’t perform pull-ups, use an assisted pull-up machine if you have an access to it or use a spotter.
2. Supine Knee Cross – 20 Reps (10 Reps on Each Leg)
Your lower back is highly prone to injuries. If you have a stiff back or are sore from a previous workout, you should put in a few minutes to loosen up your lower back. The supine knee cross helps in warming up your lower back, glutes, hams, and quads.
Lie down on a mat facing the roof. Stretch out your arms and keep your shoulders pinned to the floor. Bend your right knee, move it across your body and try touching the floor without lifting your right shoulder off the ground. Repeat it for the left leg.
3. Surya Namaskar – 10 Reps
Surya Namaskar is the ultimate full body warmup exercise. You can perform this exercise before any workout. Surya Namaskar (meaning: sun salutation) is made famous by the Yoga gurus and it promotes a healthy body and mind.
Surya Namaskar is a 12-step exercise which will get you ready for your workout. Performing this exercise will work every single muscle in your body. The 12-steps make one rep, perform 10 reps of Surya Namaskar without resting in between reps.
4. Prone Chest Opener – 10 Reps (5 reps on Each Side)
Most people warm up on the bench press on their chest day. The bench press doesn’t warm up your shoulder flexors. You should be performing the prone chest opener and a set of light rotator flexors exercises using one pound dumbbells on your chest and shoulder day.
For the prone chest opener, lie facedown with your arms outstretched while keeping the arms in line with your shoulders. Lift your left arm and shift your weight to the right side. Allow your left hip to come up as you raise your left leg and sweep it over the right leg to touch the floor.
How long do your warmups last? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
World’s Strongest Man 2021 Day 1 Qualifier Results
A complete breakdown of the World’s Strongest Man 2021 Day 1 Qualifier
The World’s Strongest Man 2021 is underway and the competitors are attacking the events with gusto. The first day of competition featured three separate events, each that tested the mettle of the athletes.
Not every group will be competing in all three events. Some of the groups were shuffled to keep the competitors on their toes. That meant the athletes needed to be ready for anything that was thrown their way.
World’s Strongest Man 2021 Day 1 Events
Loading Medley — All groups
Squat Lift — Groups One and Three
Deadlift — Groups Two, Four, and Five
With day one of the event coming to a close, here are the results and current standings.
World’s Strongest Man 2021 Leaderboard
Rank
Name
Points
Group 1
1
Brian Shaw
8.5
2
Maxime Boudreault
8
3
Aivars Smaukstelis
5.5
4
Gavin Bilton
4
5
Travis Ortmayer
4
Group 2
1
Tom Stoltman
5
2
Mark Felix
4
3
Evan Singleton
3
4
Johnny Hansson
2
5
Trey Mitchell
1
Group 3
1
JF Caron
9
2
Mikhail Shivlyakov
7
3
Robert Oberst
5
4
Eythor Ingolfsson Melsted
5
5
Luke Richardson
1
Group 4
1
Konstantine Janashia
5
2
Terry Hollands
4
3
Jerry Pritchett
3
4
Chris van der Linde
2
5
Adam Bishop
1
Group 5
1
Kevin Faires
5
2
Luke Stoltman
4
3
Bobby Thompson
3
4
Oleksii Novikov
2
5
Ervin Toots
1
World’s Strongest Man 2021 Day 1 Qualifier Results
During the first day qualifiers, each athlete competed in two events – a loading medley and then either a squat or deadlift event depending on their group.
World’s Strongest Man has confirmed that competitors Luke Richardson and Graham Hicks have pulled out of the competition. Hicks first announced dropping out via his Instagram on June 14. Ervin Toots from Estonia replaced Hicks – who also switched qualifier group spots with Gavin Bilton. This means that Bilton moved to Group One and Toots moved to Group Five.
Loading Medley
This event required each athlete to load two 225 pound barrels and a 275 pound anvil to a platform. They then raced to complete a 825 pound frame carry. The event itself appeared to be extremely brutal with some athletes unable to finish. This included last year’s World’s Strongest Man winner Oleksii Novikov.
Group 1
Maxime Boudreault — 4 in 1:00.40
Brian Shaw — 4 in 1:05.44
Travis Ortmayer — 3 and 8.18 meters
Gavin Bilton — 3 and 1.94 meters
Aivars Smaukstelis — 3 in 0:36.38
Group 2
Tom Stoltman — 4 in 0:46.69
Mark Felix — 4 in 1:05.87
Evan Singleton — 3 and 6.10 meters
Johnny Hansson — 3 and 1.33 meters
Trey Mitchell — 3 in 0:31.40
Group 3
Robert Oberst — 3 and 11 meters
JF Caron — 3 and 10.55 meters
Mikhail Shivlyakov — 3 and 2.71 meters
Eythor Ingolfsson Melsted — 3 in 0:39.81
Luke Richardson — 3 in 0:17.99
Group 4
Konstantine Janashia — 3 and 7.44 meters
Terry Hollands — 3 and 5.31 meters
Jerry Pritchett — 3 and 1.57 meters
Chris van der Linde — 3 and 0.20 meters
Adam Bishop — 3 in 0:40.91
Group 5
Kevin Faires — 0:59.64
Luke Stoltman — 1:10.98
Bobby Thompson — 1:27.19
Oleksii Novikov — 3 and 9.30 meters
Ervin Toots — 3 and 2.93 meters
Squat Lift
In comparison the medley event, the squat lift was fairly simple. Two groups of the bunch has to lift this 700 pound squat for max reps.
Group 1
Brian Shaw — 10 reps
Aivars Smaukstelis — 10 reps
Maxime Boudreault — six reps
Gavin Bilton — five reps
Travis Ortmayer — three reps
Group 3
JF Caron — 11 reps
Mikhail Shivlyakov — 10 reps
Eythor Ingolfsson Melsted — seven reps
Robert Oberst — zero reps
Luke Richardson — Withdrew due to injury
Deadlift (Coming Soon)
The deadlift event is still underway with no results reported as of the time of this writing. This will be later updated as soon as more information becomes available. Below are the groups that are set to compete in the event.
Group 2
Mark Felix —
Johnny Hansson —
Trey Mitchell —
Evan Singleton —
Tom Stoltman —
Group 4
Adam Bishop —
Terry Hollands —
Jerry Pritchett —
Konstantine Janashia —
Chris van der Linde —
Group 5
Ervin Toots —
Kevin Faires —
Oleksii Novikov —
Luke Stoltman —
Bobby Thompson —
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.
*Photo credit:Joe Martinez / World’s Strongest Man
Kai Greene Does INSANE Chest Workout No Normal Human Can Survive
Kai Greene’s chest day workout is INSANE!
So what does Kai Greene’s chest workout look like? As one of the greatest bodybuilders to ever pick up a dumbbell, Kai Greene is not your average human being. To be honest, no pro bodybuilder is average by any means. It takes a certain insane dedication in order to transform your body the way that pro bodybuilders can. Kai Greene is no exception.
As a professional IFBB Pro bodybuilder who has won the 2016 Arnold Classic and nearly beat Phil Heath in 2013 and 2014, the “predator” has become of the greatest entertainers, coaches and influencers in the world. While many fans see the end results of preparation when their favorite bodybuilder hits the stage, what they don’t witness are all the hours of intense training and the workout routine in order to build a physique into something more than human. Kai Greene has spent a large chunk of his life lifting and building his physique. So it comes as no surprise that the average human being would be hard pressed to keep pace with the bodybuilder during his routine workout.
Few train as hard as Kai Greene
Kai Greene possesses the kind of will and determination to push through any amount of physical pain in order to improve upon his physical form. Despite not competing for over three years now, Kai Greene still trains like he’s preparing for the Olympia. It’s not the kind of training that the average person is willing to put themselves through.
So of course an average Joe has decided to take on Kai Greene’s chest day workout. Within this article, we will detail Kai Greene’s chest workout routine, diet plan and supplements.
Training
Kai Greene Chest Workout Routine
Bench Press (3 sets of 20, 15, 12 reps)
Dumbbell Fly (3 sets of 20, 15, 12 reps)
Decline Bench Press (3 sets of 20, 15, 12 reps)
Arm Pullover (3 sets of 20, 15, 12 reps)
Take a look at the video below to get a glimpse of how Kai Greene trains chest and the insane amount of effort needed to get through the session.
[embedded content]
Kai Greene’s Diet
Kai’s diet is pretty strict. He consumes 1.5 grams of quality protein for each pound of his body mass and 0.5gms of fats that are healthy per gram out his bodyweight. And 30 minutes before every workout he takes a pre-workout.
Meal 1: 2 slices Ezekiel bread, 4 egg whites, 2 scallions, ¼ shredded cheddar cheese
Meal 2: 2 scoops of Whey Protein Powder, 1-ounce almonds, 1 cup Almond/ Coconut Milk, 1 cup blueberries, 1 cup of water
Meal 3: 6 ounces of grilled Flank steak, ½ cucumber, 1 teaspoon olive oil, 1 ripe tomato
Meal 4: 6 ounces of boneless Chicken Breast, 2 walnuts, and craisins, 1/3 cup of quinoa
Meal 5: 5-ounces of tuna steak with7 ounces of cod, 2 medium-sized yams, 1 tablespoon butter, 2 tablespoon Parmesan Cheese, 4 stalks of Asparagus
Pre-Contest Diet RoutineThe above diet is the bulking diet that Kai Greene sticks to during the off-season. His pre-contest diet is much different where he switches to more lean proteins and utilizes a Fat Burner for his AM cardio workout.
Meal 1: 16 oz steak, 12 egg whites, quart of white rice. Quality Fat Burner Supplement
Meal 2: A pint of white rice, 2 chicken breasts, turkey burger
Meal 3: 16 oz salmon, large green salad, 6 egg whites
Meal 4: 16 oz steak with 2 sweet potatoes
Meal 5: 2 cups of oatmeal with raisins, 16 oz salmon, a cup of corn
Meal 6: Quality Meal Replacement Shake, avocado or a cup of cashews
Meal 7: 2 cups mixed vegetables, 16 oz steak
Summary
Kai Greene continues to be a contributor here at Generation Iron. His workouts, regimens and his routines continue to help those looking to perfect their physiques and maintain a balanced nutrition. Please share this article on social media if you find it useful.
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 Instagram, Twitter and Facebook to keep up with his antics.
The Arnold Classic 2021 Competitor List Has Been Announced
A breakdown of the full Arnold Classic 2021 competitor list for all divisions.
After a long wait, we are getting ever closer to the return of the Arnold Classic 2021, which will take place in Columbus, Ohio on September 25th. Traditionally taking place in March, the event was postponed due to complications due to COVID-19. Now with just three months to go before the big event – the official Arnold Classic 2021 competitor list has been revealed for all divisions.
Due to the delay, the Arnold Classic 2021 will be an official qualifier for the Olympia weekend 2022 and not for this year’s Olympia event. This makes sense, as the Olympia was also postponed again this year. This time the Olympia was pushed to October 2021. With less than a month between the competitions, the Arnold Sports Festival team decided to save qualifications for next year.
The Arnold Classic is always a competition that brings in some of the biggest pro bodybuilders in the sport. So now with the competition looming ever closer – the big question on everyone’s minds is – who will be competing this year?
We now have an answer with the official competitor list revealed for all divisions. You can check it out below:
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
Mike O’Hearn: How Being Macho In Bodybuilding Can Backfire
[embedded content]
Mike O’Hearn talks about the dangers of hiding behind muscle and being “macho” in bodybuilding.
Nearly everyone at some point in their lives deals with anxiety or depressive thoughts. We all go through traumas and tragedies at some point or another. Some of us deal with a constant state of anxiety or depression. Fitness and bodybuilding can be a great tool to help combat these negative thoughts, feelings, and habits. But there can also be a darker side of the coin when it comes to bodybuilding, muscle, and “macho” behavior. In our latest GI Exclusive interview, Mike O’Hearn shares his past experiences with tragedy, anxiety, and depression and how hiding behind muscle and being macho made things harder – not easier.
The past year and a half has been a trying time for nearly everyone in the world to some degree or another. Cases of depression and anxiety have risen as we all deal with a truly traumatic and unprecedented event due to the COVID-19 pandemic. That’s why during our conversation with Mike O’Hearn – we asked how he deals with stress, anxiety, and depression.
Mike O’Hearn is an extremely focused and proactive person. It’s been well documented and discussed how seriously he takes his bodybuilding lifestyle. He gets up at the crack of dawn to train every single morning. He never misses one day. On top of that, he’s stuck to an incredibly strict diet to obtain a physique that many think is impossible to build without steroids. O’Hearn has stayed consistent in his all natural claims. With the kind of intense routine he follows – he just might be one of the few to really pull that kind of natural physique off.
But behind all of that focus and strict routine – how does he deal with anxiety and depression? What does Mike O’Hearn do when life throws a tragic curveball? We asked this very question to O’Hearn during our latest interview.
Mike O’Hearn reflects back on two times in his life that were very painful. It was the moment his mother and father passed away. Both deaths occurred separate from each other. His father passed first. At the time, O’Hearn decided to push his emotions and grief down. He wanted to be strong and macho. The kind of strong man that mentally to mach his massive muscle.
It wasn’t until after Mike O’Hearn’s mother passed away that the pain and grief he was suppressing all poured out. Everything that he had avoided during his father’s death boiled up to the surface on top of his new grief upon his mother passing. O’Hearn spiraled into a depressed state. The only thing that brought consistency into his life was his ongoing training and nutrition schedule. It was the only thing he had control over.
Ultimately, Mike O’Hearn slowly recovered and pulled himself out of the hole. By facing his emotions and admitting to others that he was facing emotional struggles – he was able to finally face a series of grief that he had been avoiding for years.
Mike O’Hearn tops off the conversation with advice for others who are facing anxiety or depression. Speak out about it. Be open and don’t be afraid to reveal the pain you are going through. Whether that’s speaking to a family member, a friend, or getting professional help.
Many bodybuilders entered into the bodybuilding lifestyle because they wanted to be strong. Perhaps because they were bullied as a kid or simply unhappy with the way they looked. This creates a sort of macho mentality down the road. Bodybuilders will do anything possible to appear strong – not just physically but emotionally.
Mike O’Hearn wants the world to know that it’s okay to open up. That there is actual strength in admitting to grief or anxiety or depression. Instead of hiding behind muscle and a tough guy persona – be honest with not only yourself but also others. It will make you stronger in the end. It will also hopefully make you a happier and more fulfilled person in the big picture.
You can watch Mike O’Hearn discuss anxiety, depression, and bodybuilding in our latest GI Exclusive interview segment above!
Anna Nystrom Profile & Stats
The biography, life, and accomplishments of Anna Nystrom
Anna Nystrom is a Swedish fitness model and Internet celebrity best known for her outfits and her workouts. Through continuously making fitness and lifestyle videos, she was able to grow her social media following and serve as a source of inspiration for others.
Below is a complete breakdown of her profile, stats, biography, training and diet regimens.
Full Name: Anna Nystrom
Weight
Height
Date Of Birth
Under 115 lbs.
5’1″
01/17/1993
Profession
Era
Nationality
Fitness Model, Social Media Celebrity
2010
Swedish
Biography
Anna is from Stockholm, Sweden and her now lucrative and amazing fitness and modeling career has a fascinating beginning. She created an Instagram account in 2013 in order to share her photos and a few paintings she had been working on. A small following began to form but she was suddenly struck with several health issues and always found herself in constant pain.
As a result, Anna decided to begin her fitness journey, working out to improve her health little by little. She began to share this journey on Instagram. Her desire to help others who watched her journey, matched by her beauty and amazing physique, began to earn her more followers who started to see inspiration in each of her posts.
Eventually, this would turn her into an Instagram star and she would start working with high end companies and brands due to her massive outreach. With millions of Instagram followers and tens of thousands of YouTube subscribers, Anna has reached a point of notoriety and success due to her hard work.
She created her own website which helps her stay connected to her audience by sharing day-to-day routines, her thoughts and potential projects, and an outlet for people to find inspiration to live a healthy lifestyle.
Training
Anna’s training plan usually involves heavy compound movements to work multiple body parts while doing low reps to see some gains to strength and size. For some added variety, Anna will add in things like isolation exercises with lighter weight, but this is typically at the end of a heavy training day. When it comes to her glutes, Anna doesn’t mess around and looks for ways to target them differently so she can maximize growth and sculpting.
Leg Day #1
Pistol Squat: 4 sets, 20 reps (10 each leg)
Hip Thrust: 4 sets, 12 reps
Stiff Leg Deadlift: 4 sets, 12 reps
Step-Ups: 4 sets, 20 reps (10 each leg)
Leg Day #2
Alternating Grip Deadlifts: 4 sets, 8 reps
Thrusters: 4 sets, 10 reps
Goblet Squats: 4 sets, 10-12 reps
Overhead Squats: 4 sets, 8-10 reps
Sumo Deadlift: 4 sets, 6-8 reps
Nutrition
Growing up and eating healthy homemade meals, Anna has made sure this is the main piece of her diet. She will add vegetables with each meal so she doesn’t miss any nutrients and in between meals, she will eat a piece of fruit or some other healthy snack to stay full. She knows how important hydration is and drinks plenty of water to give her increased energy in the gym as it helps with many vital bodily functions as well.
Supplementation
While Anna takes her own supplements of choice, it is important to consider how a well-rounded routine can be a game-changer for all of your workout needs. Looking at those pre-workout supplements and protein powders can make sure you are fueled pre- and post-workout. For those looking to reduce fatigue and maintain muscle, taking a BCAA supplement is a good option and a high-quality multivitamin will ensure you don’t miss any vital nutrients in your diet. Fueling your body with the best will allow you to be the best and that is exactly what Anna does.