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Talking Huge With Craig Golias | EP 1: Dirty Bulking, Guy Flips Out, & Fasting Sucks
Craig Golias and Vlad Yudin discuss health in bodybuilding and how to build muscle without getting fat.
Welcome to Talking Huge – a new 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 our premiere episode, Craig and Vlad discuss Guy Cisternino’s angry gym outburst, dirty bulking vs clean bulking, and how to maintain a healthy lifestyle as a mass monster bodybuilder.
Craig Golias only has one goal in life, to be as huge as possible. His obsession with being huge has made him a popular figure in the world of bodybuilding. Not only that, but it earned him a featured spot in our recent film Bigorexia – exploring the mindset of those who never feel big no matter how large they become.
But what is refreshing about Craig Golias is that he’s honest about his journey towards getting huge. He no longer competes in pro bodybuilding and is open to discussing more taboo topics about the sport. He’s also very open about the realities of his massive size when it comes to health and fitness.
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Watch the first episode of Talking Huge with Craig Golias above!
How To Be Healthy In Bodybuilding When Weighing Over 300 Pounds
Craig Golias is a true mass monster and aims to hover at around 300 pounds. With that amount of weight being carried on his body – does he fear long term health ramifications down the road? This is something that originally didn’t concern Craig, but as he’s gotten older, he has become more responsible in managing his health.
He visits a doctor regularly for bloodwork and an overview of his health. He recommends that any bodybuilder putting on large amounts of mass do the same. He’s focusing on taking care of his liver with medication – but beyond that he’s maintained a healthy lifestyle. This is largely due to him changing his habits after consulting a doctor more regularly.
He is honest about one painful detail. No matter what, when a person is carrying 300 pounds of weight – it’s a strain on the heart. Whether it’s fat or muscle – the human body is not meant to be so large. This is part of the reason why Craig takes going to the doctor regularly seriously. He knows it’s a risk. So being proactive with doctor visits can help in the long run.
How To Build Muscle Without Gaining Fat
Craig Golias and Vlad Yudin also discuss bulking. How does one build massive amounts of muscle like Craig without earning fat. The key is to make sure you do a clean bulk. The kinds of food you eat will effect how you gain wait. Yes, a bodybuilder needs to consume a massive amount of calories to build muscle. If you eat lean clean foods, that will turn into more muscle and less fat. If you’re stuffing your face with dirty foods – this will turn into muscle along side the fat.
Craig Golias also shares some stories of some of the worst dirty bulks he has ever seen in bodybuilding. He’s seen bodybuilders bulk so dirty that their waist goes up to 40 inches or more.
Guy Cisternino’s Gym Outburst
Craig Golias and Vlad Yudin also touch base on the viral video of Guy Cisternino. The video blew up and made headlines in May 2021. We also interviewed Cisternino about it to get his take on the whole situation. Ultimately, Cisternino admits he overreacted – but also believes that context matters.
Craig Golias agrees with this sentiment. Pro bodybuilders are in the zone when they are training in the gym. It’s their job. It’s not just a hobby like it is for most gym patrons. While Craig believes that positivity is always the better option – sometimes people overreact. This is especially true when a bodybuilder is training seriously in the gym.
Ultimately, it seems as if both parties overreacted. The younger men filming in the gym were being disrespectful and defensive. After Guy Cisternino asked for them to give him space politely – they got even more defensive. This caused Cisternino to go off the handle. It’s an unfortunate situation but not a damning one. The video itself removed context and led to some false conclusions. Sadly, that’s simply the nature of the internet attention span.
Wrap Up
You can watch Craig Golias and Vlad Yudin discuss bulking, health in bodybuilding, and the entire Guy Cisternino viral video in our premiere episode of Talking Huge above. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Best Exercises for Bigger Biceps
Best Exercises for Bigger Biceps
Curls are the fundamental biceps-builder, but they can become monotonous and downright boring. Hence why most of the people you see doing curls at the gym don’t have much progress to show for it. They’re doing the same variation with the same weight for the same amount of reps, week after week.
In order to elicit muscle adaptation and build a bigger set of guns, try implementing the following considerations and exercises into your program.
Training Considerations for Building Bigger Biceps
The ceiling of loading potential is low. Curls are a single joint movement involving flexion and extension of the elbow. That said, you can’t handle as much resistance compared to compound lifts. Rather than feeding into the idea that you have to curl heaver weights every week, you can continue to see gains in your biceps using the following strategies.
Use variety. Different rep ranges, grips, tempo, and tools will help stimulate hypertrophy.
Frequency is important. Instead of hitting biceps once a week, try adding another day to your split.
Intensity is important. Get after it. When you feel like you can’t do one more rep, do two. That said, stay true to your form as much as you can.
Intent is important. To really see noticeable gains, dial in on your biceps and move the weight with intent every rep of every set. As C.T Fletcher says, “I command you to grow!”.
Best Exercises for Bigger Biceps
Chin-Ups
I know what you’re thinking and you’re right, chin-ups aren’t really a “biceps exercise”, let alone a curl. And if you’re doing them right, you should feel it more in your lats and forearms anyway. All things considered, you can focus your intent on your biceps instead as you pull yourself up and squeeze the heck out of ‘em during the eccentric (lowering) phase.
Chin-ups are one of the tried and true ways to increase your relative strength (how efficiently you can move your body through space in relation to your weight). And while it can be easy to cheat your way through dumbbell curls by swinging the weight up, it’s much harder to do so during chin-ups.
Note: No, “kipping” chin-ups will do nothing for your biceps. You’ll just look like a tool.
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Barbell Curl
You can’t go wrong here. If you want bigger arms and you haven’t started with these, stop reading right now and go grab a barbell.
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Overcoming Isometric Barbell Curl
It’s universally forbidden to curl in the squat rack, with two exceptions to the rule.
If you’re curling more weight than the other guy is squatting.
If you’re doing 3D curls.
Credit goes to Joe DeFranco for this gem. This is probably my favourite way to do curls and I’m sure it’ll be one of yours as well.
The overcoming isometric curl (aka 3D curl) combines all three types of muscle contractions into one exercise: concentric, eccentric, and isometric. Put lightly, it burns the hell out of your biceps.
To do it, set up a couple spotter arms or safety pins on the squat rack at about sternum-height. Grab a barbell and curl it up against (underneath) the spotter arms so it’s placed firmly against them. Curl the barbell up against the arms as hard as you can for an 8-10 sec contraction (at this point you should really feel your biceps and core fire up). After the initial hold, take a step away from the rack and perform 10-15 barbell curls. You’re welcome.
Barbell Curl with Positional Isometrics
Positional isometrics are when you add segmented pauses throughout an exercise’s entire range of motion. You can read my full article on the subject HERE.
Other than the obvious fact that you’re increasing your biceps’ total time under tension using isometrics, it’s also a really effective way to minimize the most common technique flaw during curls: swinging.
You’ve seen it before. The egotistical maniac flailing his arms in front of the dumbbell rack using weights he has no business lifting. Granted, when you’re really going for it and reaching the end of a tough set, a little body English doesn’t hurt. But when your entire set consists of swinging heavy weights to impress your gym crush (who couldn’t care less, mind you), you’re neglecting the most important part of biceps curls: your biceps.
Positional isometric curls are harder to “cheat”, thus making your biceps the prime mover of the exercise.
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Prone Inclined Dumbbell Curl
Credit goes to John Meadows here. Keep the dumbbells pressed together and squeeze the hell out of your biceps. You get a great peak contraction at the top of the curl. As with the positional isometric variation, the prone position doesn’t allow much wiggle room for cheating, which is always great for isolating the biceps.
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Inclined Hammer Curl
If you have pre-existing shoulder/pec pain, you might want to shy away from this one for now. To do the inclined curl, have your arms extended with your biceps fully stretched. You can use a supinated or neutral grip here, as long as you feel the contraction where it matters: your biceps.
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Kettlebell Rope Curl
Other than just looking cool, the benefits here stretch beyond just building bigger biceps. The inconsistency of the weight challenges your core while the rope handle trains your grip strength. A 3-in-1 curl variation if you ask me.
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Tilted Barbell Curl
A common theme you’ve probably noticed is to eliminate cheating as much as possible in order to obtain maximal muscle contraction. Here, stick your butt against the wall and glute it there. With your torso tilted forward slightly, stretch your biceps with your arms fully extended and perform curls. Stay leaned over throughout your set to reduce assistance from your torso and hips.
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Tip: Flex your triceps at the bottom of each rep as you lockout your arms for elbow stabilization and a greater contraction in the opposing muscles (the biceps).
Best Pre-Workout For Men To Boost Muscle & Strength Training 2021
When looking for a great pre-workout for men, it should increase muscle, promote energy, and boost strength training.
We all know that a good supplement can boost our gains and a top tier pre-workout can provide for all the needs to enhance muscle growth, energy, focus, and strength training as we seek the most out of our masculine performance. While a good protein powder or intra-workout BCAA are also vital for promoting all of our gains, a pre-workout, especially one for active men, can boost our gains to new heights. When it comes to both masculine health and performance, look no further than this list of the best pre-workout products for men.
Able to provide muscle pumps, increase energy, aid in weight loss, and get our blood pumping, we as active men know just what it takes to succeed in order to boost our masculine performance. For your overall masculine health, you deserve to have a high-quality supplement able to tackle any and all of your goals. Our bodies deserve the best when it comes to supplements and our muscle growth, energy levels, and overall masculine performance rely on great products to help us get there.
Check out our list of the Best Pre-Workout Supplements For Muscle Building for more great pre-workout products!
We’ve put together a list of the Best Pre-Workouts For Men so you can start to see those desired gains to muscle growth, energy, and strength training. With clean and effective products, you can’t go wrong when looking to promote masculine performance.
Best Pre-Workout Supplements For Men 2021
Best Pre-Workout Overall: Transparent Labs PreSeries BULK
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take
Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.
Transparent Lab PreSeries BULK is an effective per-workout for those looking to increase muscle, promote better strength training results, and aid in overall masculine performance. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Pros
High amount of citrulline malate for awesome pumps
Very clean ingredients for an honest product
From a reputable company in Transparent Labs
Cons
High in beta alanine
Premium priced option
Only available directly from their site
Price: $49.00
Click here for the best price
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best For Strength & Performance: Performance Lab SPORT Pre
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
20
Flavors
N/A
Best Way To Take
Take up to 6 capsules 30-45 minutes before your workout. Take on an empty stomach with 16-32 oz. of water
Performance Lab Sport Pre is another high-quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and masculine performance.
Pros
Vegan friendly
Capsules are easy to take
Will help with strength and endurance
Caffeine free for those looking for no caffeine
Cons
Premium priced option
Only available through their site
Price: $39.00
Click here for the best price
Best Pre-Workout For Weight Loss: Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue for better energy, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Best Pre-Workout For Muscle Pumps: National Bodybuilding Co. Stage Ready
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Fruit Punch
Best Way To Take
Take 1 scoop and mix with 8-12 fl. oz. of water.
National Bodybuilding Co. has a great pre-workout supplement called Stage Ready Pre-Workout which delivers quality muscle pumps, enhanced stamina, weight loss, and a solid boost of energy to really elevate your performance. With an advanced and effective blend, this pre-workout can hydrate and buffer muscle tissue, raise nitric oxide levels and blood flow, optimize ATP production, and boost neurotransmitter synthesis. With great ingredients and a clean formula, it is no wonder why National Bodybuilding Co. Stage Ready Pre-Workout won for Best Pre-Workout in GI Supplement Awards.
Pros
An effective blend with solid benefits for muscle pumps, energy, and stamina
Patented ingredients and great taste
From a reputable company
Cons
Premium priced option
Only available directly from their site
Could use more beta alanine as a key ingredient
Price: $48.00
Click here for the best price
Check out our individual review for National Bodybuilding Co. Stage Ready here!
Best For Clean Ingredients: Performance Lab SPORT Pre
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
20
Flavors
N/A
Best Way To Take
Take up to 6 capsules 30-45 minutes before your workout. Take on an empty stomach with 16-32 oz. of water
Performance Lab Sport Pre is another high-quality pre-workout supplement available to the public at a great price point, especially for men looking to improve their overall masculine health. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and performance.
Pros
Vegan friendly
Capsules are easy to take
Will help with strength and endurance
Caffeine free for those looking for no caffeine
Cons
Premium priced option
Only available through their site
Price: $39.00
Click here for the best price
Best For Cutting: Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Best Pre-Workout Without Creatine: Kaged Muscle Pre-Kaged
Stim Or No Stim
Stim
Calories
15
Carbs
2g
Sugar
1g
Number Of Servings
20
Flavors
Berry Blast, Fruit Punch, Grape, Krisp Apple, Orange Kush, Pink Lemonade
Best Way To Take
Take one scoop with water before your workout.
Increase the performance and intensity of your workout with this high-quality pre-workout powder available from Kaged Muscle. Kaged Muscle Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout with great pre-workout ingredients from supplements to increase muscle and promote weight loss while working towards better masculine performance.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors
Great taste
Cons
A bit expensive
Does contains sucralose, which is an artificial sweetener
Caffeine content may be high for those sensitive
Price: $39.99
Click here for the best price
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Benefits Of Pre-Workout For Muscle, Energy, Focus & Strength Training
For those looking into the benefits of what a pre-workout can do, the affects towards muscle growth and increased energy, as well as a host of others, have seriously dynamite results on our masculine performance and training goals. Benefits of a good pre-workout include:
Muscle growth and pumps: All of your strength training and muscle goals will be achieved by allowing more blood flow and increased pressure on those muscles to grow (1).
Increased energy and focus: More intense workouts as a result of better energy and focus to really stay locked in (2).
Reduction in fatigue: Provide for longer training sessions by burning calories to fuel your body with what it needs while reducing muscle soreness and promoting better masculine health.
Boost recovery: Allow you to bounce back faster and promote better growth for better and faster turn around time.
Better masculine performance: Overall this will aid in your performance goals and help you see the results you want most.
Pre-Workout Safety & Effectiveness On Masculine Performance
Although pre-workout supplements are not monitored by the FDA, they are safe on the whole for the general public. One of the main ingredients in most pre-workouts, being caffeine, can have negative affects on those sensitive or who are trying to avoid it, so always reading the label can ensure your masculine health is being taken care of.
A few side effects do exist for pre-workouts including dizziness, nausea, dehydration, and high blood pressure so it is important to monitor how much and when you take it so as to not disrupt any of your daily life goals. On the whole, pre-workouts can be beneficial towards muscle growth, energy, focus, and strength training but reading and knowing what you are taking can be more than beneficial.
Key Ingredients Of Pre-Workout
While each company has their own unique formula, there are some key ingredients that should be included in your pre-workout supplement to help boost all of your gains towards strength training and masculine performance.
Caffeine: Works to elevate energy and focus to be more alert and have a better workout without any sluggish feelings (3).
BCAAs: The building blocks of muscle protein synthesis, these will help with muscle growth, muscle maintenance, and a reduction in fatigue (4).
Beta-Alanine: Acts as a buffer for pH levels to push past fatigue and increase energy.
Creatine: Makes adenosine triphosphate (ATP) to help fuel your muscles and boost overall performance (5).
L-Citrulline: Boosts nitric oxide and helps maintain good blood flow for increased pumps by changing to L-arginine.
Betaine: Is great for muscle growth and power by producing carnitine to elevate strength training and masculine performance (6).
How Does Pre-Workout Affect Muscle Growth & Masculine Performance
Pre-workout and it’s affect on muscle growth and masculine performance depend on the ingredients included in each respective formula. Creatine is perfect for increased strength by increasing the levels of adenosine triphosphate (ATP), which will provide for energy and better strength training. Something like citrulline malate can deliver oxygen and nutrients to your muscles to provide fuel and will work as a great way to boost muscle pumps, something that will pay off in the long run when it comes to masculine performance (7).
What About Energy & Focus
For energy and focus, certain ingredients like caffeine and L-theanine can provide for energy and allow you to be alert for whatever comes your way. By targeting the right receptors, you will be dialed in and ready to take on any workout that comes your way. This will also add to your motivation to really enhance strength training and muscle growth.
How We Choose
When it comes to choosing the best pre-workouts for men, we wanted to create a list to reflect what you want, need, and deserve out of your supplements. The reputation of the brand is very important for a top tier company will use only the best ingredients to boost all areas of your gains. Having an effective product is very important and should not be overlooked when it comes to boosting masculine performance and strength training. Price is very important because we know how expensive supplements can be when it comes to boosting your muscle and strength training goals. We sought the best supplements that are still affordable enough to not break the bank but still give you everything you want and need out of your pre-workout for men.
FAQ Section
What is the best pre-workout for men?
Transparent Labs PreSeries BULK. This is an effective pre-workout with clinically dosed ingredients for those looking to increase strength and muscle size while also looking to bulk and boost masculine performance. From an honest and transparent company, you can’t go wrong with this clean pre-workout void of all artificial colorings, additives, and preservatives.
Do stimulant-free pre-workouts exist?
Stim-free per-workouts do exist and can work well when it comes to your strength training goals without any unwanted stimulants. With an increase demand for stim-free products, many companies have shifted their focus including these in their pre-workout repertoire.
Check out some amazing stim-free pre-workout supplements here!
Are pre-workout supplements safe?
Although pre-workouts are not monitored by the FDA, they are safe for public use. With potential side effects like dizziness, nausea, dehydration, and high blood pressure, it is important to always read the label for proper directions on how to take each respective pre-workout.
When should I take my pre-workout?
This depends on the product, but it is ideal to take pre-workout somewhere around 30 minutes before your workout. This will allow time for all of those nutrients to hit your body properly so you can work as effectively as possible.
What are the differences in pre-workouts for masculine health and performance over those for women?
The main differences are ingredients and dosing. Men and women have different respective needs and your supplements should also reflect that. Caffeine for example tends to be slightly higher in masculine pre-workouts since men tend to weigh more. It really depends on your goals and how the company has properly dosed each pre-workout.
Check out our list of the Best Pre-Workout Supplements For Muscle Building for more great pre-workout products!
Wrap Up
A great pre-workout supplement for men can work to provide benefits towards muscle, energy, focus, strength training, and masculine performance and should not be overlooked in your supplementation routine. While it is best to have a well-rounded supplementation routine, a high-quality pre-workout can work to provide for all those muscle gains and strength training goals that you need most. Finding the right supplement to boost masculine performance and health can really boost all the needs of active men. Check out this list of the Best Pre-Workout Supplements For Men and see what these can do for your strength training and masculine performance goals today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Yu, Zhu-Lin; Zhang, Ling-Yu; Jiang, Xiao-Ming; Xue, Chang-Hu; Chi, Naiqui; Zhang, Tian-Tian; Wang, Yu-Ming (2020). “Effects of dietary choline, betaine, and L-carnitine on the generation of trimethylamine-N-oxide in healthy mice”. (source)
Outlaw, Jordan J.; Wilborn, Colin D.; Smith-Ryan, Abbie E.; Hayward, Sara E.; et al. (2014). “Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study”. (source)
Milos Sarcev Full Interview | Steroids, Insulin, & PEDs In Bodybuilding
Watch the full uncut GI Exclusive interview with Milos Sarcev.
Milos Sarcev is a former competitive bodybuilder turned coach who has had significant sway in the industry over the past few decades. He has been open about steroid use in the sport (even calling it healthy). He was also the first big proponent of insulin use in bodybuilding. This arguably was responsible for a massive shift in the sport – making the drug more commonly used in the industry.
That’s why we connected with Milos Sarcev for a long form interview to discuss in-depth all things bodybuilding including his controversial views on steroids, insulin, and synthol. Typical to Milos, he holds nothing back and gives his full in-depth opinion.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Milos Sarcev. Now we’re releasing the full length interview including topics such as whether or not steroids are healthy, the proper use of insulin in bodybuilding, and the moment he almost died from using synthol.
Listen To Our Milos Sarcev 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 Milos Sarcev interview here:
Milos Sarcev: “Steroids Are Healthy For Bodybuilders”
When asked about the health of bodybuilders and their ability to recover from illness – Milos Sarcev jumped straight into the conversation about steroid use. He explains that steroids are used, when prescribed, for an amazing amount of things that help people become more healthy. Help them recover after major accidents. Help them maintain testosterone levels when they drop as they get older. They are used to help fight certain infections and illnesses. So Milos argues – why are steroids being called unhealthy when used for sports?
Milos goes on to argue that the side effects listed for a wide variety of other drugs available at pharmacies match if not exceed the kind of risks steroids might bring. But for some reason steroids are villainized. Athletes who use them are seen as druggies or dope fiends. Milos Sarcev finds this reputation unfounded. He thinks that bodybuilders and athletes who use steroids are likely healthier than most people.
Of course, Milos does concede that overuse can be dangerous. But this is true of any drug. It can be true of headache medication you get over the counter. And that’s part of the problem. By regulating and banning steroid use in sports – it makes information harder to find. It makes young athletes use these PEDs incorrectly and risk their health. If it was allowed for open use – athletes would be even healthier. There would be no increase in deaths or serious health issues.
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Check out the full uncut GI Exclusive with Milos Sarcev above!
Insulin Isn’t Dangerous, Uninformed People Are Dangerous
Milos Sarcev claims to be the man who brought insulin into the sport of bodybuilding. And he still stands by its use today. He believes it is a vital part of evolving the sport and allowing athletes to push the bar to the next level. In regards to health, he thinks the drug isn’t dangerous so long as the person using it is informed and educated about its use.
We’ve interviewed other coaches and gurus who disagree with Milos’ sentiments. In our previous conversation with George Farah – he admits that he regrets jumping on the insulin bandwagon when it was first introduced. Now looking back, Farah believes that insulin shouldn’t be used at all by bodybuilders.
Of course, it must be made clear that the way insulin is being used by bodybuilders is not how it was intended to be utilized. Insulin as a drug has very specific uses that can be prescribed by a doctor. Becoming a mass monster bodybuilder is not one of them.
Milos Sarcev couldn’t care less about what doctors believe. Milos used insulin throughout majority of his competitive career. He’s suggested it to many athletes as well. He understands that doctors must lean on the safe side when condoning or endorsing drugs for casual use. But Milos believes the reality is that it makes perfect scientific sense for a bodybuilder to use the drug. But like with any drug, it must be used correctly.
Wrap Up
Our conversation with Milos Sarcev covered far more topics than could be discussed in this article. We also discuss the dangers of diuretics, his near death experience with synthol, and the topic of bodybuilding gurus. You can watch the full uncut GI Exclusive interview with Milos above!
Eddie Hall Claps Back at Thor and Larry Wheels After Recent Post
Eddie Hall fires back at Larry Wheels and Thor Bjornsson.
It appears that Eddie Hall has clapped back at Hafthor “Thor” Bjornsson and Larry Wheels. His vitriol was in response to a recent demeaning piece of artwork of the 2017 World’s Strongest Man has made the rounds.
The artwork definitely caught the attention of Eddie Hall. It has become obvious over the last several weeks who Larry Wheels is supporting in the battle between Eddie Hall and Thor Bjornsson. Larry Wheels made it a point to throw his support behind Bjornsson.
Brutal Artwork
But he didn’t do it in a particularly neutral manner. On the contrary. Larry Wheels let his support for Thor be screamed from the rooftops. A recent post on the powerlifter’s Instagram showcases a work of art that depicts Thor Bjornsson holding the severed head of Eddie Hall. You can see in the image below that the artwork leaves no room for interpretation.
*Viewer Discretion Advised
My prediction for the match
Suffice it to say, Eddie Hall wasn’t impressed by the post at all. The 2017 World’s Strongest Man had some choice words for the powerlifter who showed his support of Thor.
Eddie Hall followed up with another response, this time taking aim at Thor himself.
Great artwork from Thor and also great to see his professionalism and sportsmanlike behaviour has transferred over from strongman into boxing ?Iv never felt so confident over an upcoming fight in my life so stuff like this just makes me laugh. Il be sleeping like a baby after what I just saw at the weekend and that deluded numb nuts hasn’t a clue what’s coming ?
Clearly there is no love lost between the two World Strongest Man champions. Both men are itching to throw down at this point and with so much preparation, as well their natural dislike of each other, things are beginning to boil over.
Pay-Per-View Details Revealed
Besides these three trading barbs, insults, and artwork depictions of each other, it appears that more news about the fight has come out. A new poster was recently released revealing the other fights that will be on the Thor vs Hall card. It also gives details on how much the pay-per-view will cost.
Early bird PPV tickets are now on sale for $9.99. If you like extreme plastic surgery, you’ll love watching me give Eddie a much-needed facelift–maybe a nose job as well if he can stay standing long enough. In-house seats go on sale July 5th.
What do you think of this latest beef between Eddie Hall, Larry Wheels, and Thor?
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.
Best Pre-Workout For Men To Boost Muscle & Strength Training 2021
When looking for a great pre-workout for men, it should increase muscle, promote energy, and boost strength training.
We all know that a good supplement can boost our gains and a top tier pre-workout can provide for all the needs to enhance muscle growth, energy, focus, and strength training as we seek the most out of our masculine performance. While a good protein powder or intra-workout BCAA are also vital for promoting all of our gains, a pre-workout, especially one for active men, can boost our gains to new heights. When it comes to both masculine health and performance, look no further than this list of the best pre-workout products for men.
Able to provide muscle pumps, increase energy, aid in weight loss, and get our blood pumping, we as active men know just what it takes to succeed in order to boost our masculine performance. For your overall masculine health, you deserve to have a high-quality supplement able to tackle any and all of your goals. Our bodies deserve the best when it comes to supplements and our muscle growth, energy levels, and overall masculine performance rely on great products to help us get there.
Check out our list of the Best Pre-Workout Supplements For Muscle Building for more great pre-workout products!
We’ve put together a list of the Best Pre-Workouts For Men so you can start to see those desired gains to muscle growth, energy, and strength training. With clean and effective products, you can’t go wrong when looking to promote masculine performance.
Best Pre-Workout Supplements For Men 2021
Best Pre-Workout Overall: Transparent Labs PreSeries BULK
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take
Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.
Transparent Lab PreSeries BULK is an effective per-workout for those looking to increase muscle, promote better strength training results, and aid in overall masculine performance. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Pros
High amount of citrulline malate for awesome pumps
Very clean ingredients for an honest product
From a reputable company in Transparent Labs
Cons
High in beta alanine
Premium priced option
Only available directly from their site
Price: $49.00
Click here for the best price
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best For Strength & Performance: Performance Lab SPORT Pre
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
20
Flavors
N/A
Best Way To Take
Take up to 6 capsules 30-45 minutes before your workout. Take on an empty stomach with 16-32 oz. of water
Performance Lab Sport Pre is another high-quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and masculine performance.
Pros
Vegan friendly
Capsules are easy to take
Will help with strength and endurance
Caffeine free for those looking for no caffeine
Cons
Premium priced option
Only available through their site
Price: $39.00
Click here for the best price
Best Pre-Workout For Weight Loss: Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue for better energy, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Best Pre-Workout For Muscle Pumps: National Bodybuilding Co. Stage Ready
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Fruit Punch
Best Way To Take
Take 1 scoop and mix with 8-12 fl. oz. of water.
National Bodybuilding Co. has a great pre-workout supplement called Stage Ready Pre-Workout which delivers quality muscle pumps, enhanced stamina, weight loss, and a solid boost of energy to really elevate your performance. With an advanced and effective blend, this pre-workout can hydrate and buffer muscle tissue, raise nitric oxide levels and blood flow, optimize ATP production, and boost neurotransmitter synthesis. With great ingredients and a clean formula, it is no wonder why National Bodybuilding Co. Stage Ready Pre-Workout won for Best Pre-Workout in GI Supplement Awards.
Pros
An effective blend with solid benefits for muscle pumps, energy, and stamina
Patented ingredients and great taste
From a reputable company
Cons
Premium priced option
Only available directly from their site
Could use more beta alanine as a key ingredient
Price: $48.00
Click here for the best price
Check out our individual review for National Bodybuilding Co. Stage Ready here!
Best For Clean Ingredients: Performance Lab SPORT Pre
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
20
Flavors
N/A
Best Way To Take
Take up to 6 capsules 30-45 minutes before your workout. Take on an empty stomach with 16-32 oz. of water
Performance Lab Sport Pre is another high-quality pre-workout supplement available to the public at a great price point, especially for men looking to improve their overall masculine health. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and performance.
Pros
Vegan friendly
Capsules are easy to take
Will help with strength and endurance
Caffeine free for those looking for no caffeine
Cons
Premium priced option
Only available through their site
Price: $39.00
Click here for the best price
Best For Cutting: Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Best Pre-Workout Without Creatine: Kaged Muscle Pre-Kaged
Stim Or No Stim
Stim
Calories
15
Carbs
2g
Sugar
1g
Number Of Servings
20
Flavors
Berry Blast, Fruit Punch, Grape, Krisp Apple, Orange Kush, Pink Lemonade
Best Way To Take
Take one scoop with water before your workout.
Increase the performance and intensity of your workout with this high-quality pre-workout powder available from Kaged Muscle. Kaged Muscle Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout with great pre-workout ingredients from supplements to increase muscle and promote weight loss while working towards better masculine performance.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors
Great taste
Cons
A bit expensive
Does contains sucralose, which is an artificial sweetener
Caffeine content may be high for those sensitive
Price: $39.99
Click here for the best price
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Benefits Of Pre-Workout For Muscle, Energy, Focus & Strength Training
For those looking into the benefits of what a pre-workout can do, the affects towards muscle growth and increased energy, as well as a host of others, have seriously dynamite results on our masculine performance and training goals. Benefits of a good pre-workout include:
Muscle growth and pumps: All of your strength training and muscle goals will be achieved by allowing more blood flow and increased pressure on those muscles to grow (1).
Increased energy and focus: More intense workouts as a result of better energy and focus to really stay locked in (2).
Reduction in fatigue: Provide for longer training sessions by burning calories to fuel your body with what it needs while reducing muscle soreness and promoting better masculine health.
Boost recovery: Allow you to bounce back faster and promote better growth for better and faster turn around time.
Better masculine performance: Overall this will aid in your performance goals and help you see the results you want most.
Pre-Workout Safety & Effectiveness On Masculine Performance
Although pre-workout supplements are not monitored by the FDA, they are safe on the whole for the general public. One of the main ingredients in most pre-workouts, being caffeine, can have negative affects on those sensitive or who are trying to avoid it, so always reading the label can ensure your masculine health is being taken care of.
A few side effects do exist for pre-workouts including dizziness, nausea, dehydration, and high blood pressure so it is important to monitor how much and when you take it so as to not disrupt any of your daily life goals. On the whole, pre-workouts can be beneficial towards muscle growth, energy, focus, and strength training but reading and knowing what you are taking can be more than beneficial.
Key Ingredients Of Pre-Workout
While each company has their own unique formula, there are some key ingredients that should be included in your pre-workout supplement to help boost all of your gains towards strength training and masculine performance.
Caffeine: Works to elevate energy and focus to be more alert and have a better workout without any sluggish feelings (3).
BCAAs: The building blocks of muscle protein synthesis, these will help with muscle growth, muscle maintenance, and a reduction in fatigue (4).
Beta-Alanine: Acts as a buffer for pH levels to push past fatigue and increase energy.
Creatine: Makes adenosine triphosphate (ATP) to help fuel your muscles and boost overall performance (5).
L-Citrulline: Boosts nitric oxide and helps maintain good blood flow for increased pumps by changing to L-arginine.
Betaine: Is great for muscle growth and power by producing carnitine to elevate strength training and masculine performance (6).
How Does Pre-Workout Affect Muscle Growth & Masculine Performance
Pre-workout and it’s affect on muscle growth and masculine performance depend on the ingredients included in each respective formula. Creatine is perfect for increased strength by increasing the levels of adenosine triphosphate (ATP), which will provide for energy and better strength training. Something like citrulline malate can deliver oxygen and nutrients to your muscles to provide fuel and will work as a great way to boost muscle pumps, something that will pay off in the long run when it comes to masculine performance (7).
What About Energy & Focus
For energy and focus, certain ingredients like caffeine and L-theanine can provide for energy and allow you to be alert for whatever comes your way. By targeting the right receptors, you will be dialed in and ready to take on any workout that comes your way. This will also add to your motivation to really enhance strength training and muscle growth.
How We Choose
When it comes to choosing the best pre-workouts for men, we wanted to create a list to reflect what you want, need, and deserve out of your supplements. The reputation of the brand is very important for a top tier company will use only the best ingredients to boost all areas of your gains. Having an effective product is very important and should not be overlooked when it comes to boosting masculine performance and strength training. Price is very important because we know how expensive supplements can be when it comes to boosting your muscle and strength training goals. We sought the best supplements that are still affordable enough to not break the bank but still give you everything you want and need out of your pre-workout for men.
FAQ Section
What is the best pre-workout for men?
Transparent Labs PreSeries BULK. This is an effective pre-workout with clinically dosed ingredients for those looking to increase strength and muscle size while also looking to bulk and boost masculine performance. From an honest and transparent company, you can’t go wrong with this clean pre-workout void of all artificial colorings, additives, and preservatives.
Do stimulant-free pre-workouts exist?
Stim-free per-workouts do exist and can work well when it comes to your strength training goals without any unwanted stimulants. With an increase demand for stim-free products, many companies have shifted their focus including these in their pre-workout repertoire.
Check out some amazing stim-free pre-workout supplements here!
Are pre-workout supplements safe?
Although pre-workouts are not monitored by the FDA, they are safe for public use. With potential side effects like dizziness, nausea, dehydration, and high blood pressure, it is important to always read the label for proper directions on how to take each respective pre-workout.
When should I take my pre-workout?
This depends on the product, but it is ideal to take pre-workout somewhere around 30 minutes before your workout. This will allow time for all of those nutrients to hit your body properly so you can work as effectively as possible.
What are the differences in pre-workouts for masculine health and performance over those for women?
The main differences are ingredients and dosing. Men and women have different respective needs and your supplements should also reflect that. Caffeine for example tends to be slightly higher in masculine pre-workouts since men tend to weigh more. It really depends on your goals and how the company has properly dosed each pre-workout.
Check out our list of the Best Pre-Workout Supplements For Muscle Building for more great pre-workout products!
Wrap Up
A great pre-workout supplement for men can work to provide benefits towards muscle, energy, focus, strength training, and masculine performance and should not be overlooked in your supplementation routine. While it is best to have a well-rounded supplementation routine, a high-quality pre-workout can work to provide for all those muscle gains and strength training goals that you need most. Finding the right supplement to boost masculine performance and health can really boost all the needs of active men. Check out this list of the Best Pre-Workout Supplements For Men and see what these can do for your strength training and masculine performance goals today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Yu, Zhu-Lin; Zhang, Ling-Yu; Jiang, Xiao-Ming; Xue, Chang-Hu; Chi, Naiqui; Zhang, Tian-Tian; Wang, Yu-Ming (2020). “Effects of dietary choline, betaine, and L-carnitine on the generation of trimethylamine-N-oxide in healthy mice”. (source)
Outlaw, Jordan J.; Wilborn, Colin D.; Smith-Ryan, Abbie E.; Hayward, Sara E.; et al. (2014). “Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study”. (source)
Kai Greene’s Top 10 Training Tips
Kai Greene Workout Special – GET BIG!
Training for bodybuilding means having patience, dedication, and a true desire to want to change your physical form. That also means having a strong mental gain to go along with your physical prowess. The mental game is what sets an amateur apart from a pro. It many fields, athletic or otherwise, the mental game can be the absolute key to either victory or defeat. No one knows this better than Kai Greene.
But not everyone is going to have a powerful metal game right out of the gate. For many people it’s not as simple as waking up one morning with an epiphany. Sometimes it takes the wisdom of a mentor, the ideologies of a seasoned veteran to bolster your confidence and boost not only your mental game, but offer adequate knowledge to the mechanics of your physical game as well.
Well if you’re an avid bodybuilding fan then you should already know the name Kai Greene. The talented bodybuilder has a wealth of knowledge that few athletes possess and now he’s willing to share it to the masses in the hopes that it will improve everyone’s bodybuilding approach.
Kai Greene’s Current Stats
Nickname: The Predator, Mr. Getting It Done
Division: Men’s Open (currently not competing)
Birth date: 7/12/1975
Height: 5’8″
Competition Weight: 248 lbs
#1. First Things First – Mind Muscle Connection
The number one factor in training is the mind-muscle connection. Practicing your poses between sets will eventually have your mind and muscles speaking the same language. Kai used to do pushups everyday until he reached 100 a day. This method really helped him to connect his mind with the pecs because of the continuous resistance he put on the muscle group day in and day out.
The iso-tension effect of flexing the muscles between sets can help to hit the muscle fibers that a set may miss. This can help to target those muscle fibers in the next set. Posing isn’t just something you do on a stage in front of an audience. It should be part of your bodybuilding program in order to really hit all areas of a given muscle group.
#2. Reps, Reps, Reps
In regards to reps, Kai rarely goes under 10 and may do more than 20 depending on how he’s feeling on that particular day. Kai never tries to limit himself as far as rep ranges are concerned. Like mentioned before, he prefers to go by feel and let his muscles determine how many reps they can handle. Sometimes letting the muscles call the shots rather than the mind can yield even further growth as the muscles can take even more punishment than your mind can imagine.
#3. No Half Assing
Speaking of reps, when it comes to contracting and stretching the muscles, Kai avoids half reps. Rather than focus on getting the weight up it’s all about getting that perfect stretch at the bottom of the lift while getting the best contraction possible at the top of the lift. Stretch, hold, and squeeze. There might be an allure to hitting that higher weight – but you’re cheating yourself out of real hypertrophy.
#4. The Cure For Lagging Calves
Where training calves are concerned, Kai alternates his heels either in or out during calf raises as a means of attacking both the inner and outer parts of the calves. Rather than doing separate sets, Kai pauses during the set and changes the position rather than rest. He will alternate this position with pauses each time as a means to really thrash every part of the calf.
#5. Search Your Feelings
If you want to be able to really hit a muscle correctly then you have to go by feel. As Kai puts it, the weight is simply the tool that you utilize. Focusing on lifting the weight itself makes no sense. Just like it was stated before – you should be focusing entirely on the muscle being hit. Don’t focus on the weight! It’s important to know your body. To understand it. This is essential if you want to reach real size on a pro level.
6. It’s all about hypertrophy – not amount of weight.
It’s not about lifting more weight. It’s about bodybuilding not weightlifting. Bodybuilding is more concerned with contracting the muscles against consistently greater amounts of resistance to achieve hypertrophy. The number of weight is not important. The contraction and hypertrophy is. If you have to drop the weight to make better movements, so be it.
7. Warm ups are key.
A great, high paced warm up before hitting your chosen body part will help to give you great conditioning, to maintain lower body fat throughout the year and also helps with recovery time in between sets. This is an essential component to Kai’s workout regimen. The body will get used to this pace and help keep the body firing on all cylinders.
8. We know you hate running but…
Cardiovascular training should be maintained all year around in order to maintain a leaner physique throughout the year. It will also help the body operate efficiently under oxygen deficiency. Shorter rest periods will also help to improve the body’s functionality and conditioning through a hard workout.
9. Leg day, all day.
For Kai Greene – if he’s training his legs that’s the only muscle group he focuses on for the day. Why? Because he can’t physically muster up the power train anything else. That’s the key tip here: when you train your legs you should be putting them through so much hell that you can’t do anything else. Kai Greene has some of the best legs in the IFBB because in between exercises he is dead on the floor. A full blast of intensity from start to finish.
10. It’s all on you.
You’re responsible for your own success. You can’t allow yourself to rely on anyone or anything else to build your success. It’s the willingness to sacrifice and to motivate yourself that will lead you to the body that you seek. Many people focus on end results, but the real goal is to motivate yourself day in and day out to get into the gym and get to work. There’s no coach, no training partner, no well wisher that’s going to push you to train. It has to be on you and the passion you have for building what you perceive as the ultimate physical form.
Here below is a more detailed breakdown on his workouts, diet and supplementation.
On Monday’s, it’s Chest and Calves
Kai Greene performs 6 exercises in one day, for a total of 3 to 4 sets and 15 reps. He also adds calves into this routine with each exercise being performed for a minimum of 4 sets and 10-15 reps.
1. Full Bench Press (3 sets, 12 reps)
2. Dumbbell Fly (3 sets, 12-15 reps)
3. Arm Pullover (3 sets, 15 reps)
4. Decline Bench Press (3 sets, 15 reps)
5. Seated Calf Raise (4 sets, 15 reps)
6. Standing Calf Raise (4 sets, 15 reps)
On Tuesday’s, it’s Shoulders and Forearms
On Tuesday, Kai focuses on his shoulders and forearms workout routine. There are 8 exercises within Greene’s shoulders and forearms routine.
1. Arnold Press (3 sets, 10-12 reps)
2. Lateral Raise (3 sets, 10-12 reps)
3. Neck Press (3 sets, 10-12 reps)
4. Dumbbell Front Raise (3 sets, 10-12 reps)
5. Shrugs (3 sets, 15 reps)
6. Reverse Curls (3 sets, 8-12 reps)
8. Hammer Curls (3 sets, 13-15 reps)
On Wednesday’s, it’s Back day
Kai performs a back routine that focuses on 4 exercises. Every set is around 12-15 reps.
Lats Pulldown (3 sets, 12-15 reps)
2. Barbell Pullover (3 sets, 12-15 reps)
3. Seated Cable Rows (3 sets, 12-15 reps)
4. Bent-Over Barbell Rows (3 sets, 12-15 reps)
On Thursday, it’s Leg day
Kai Greene performs his bodybuilding leg routine for 6 exercises. Each exercise is performed for 3 to 4 sets and 10-15 reps.
1. Squats (3 sets, 10-12 reps)
2. Lying Leg Curls (3 sets, 10-12 reps)
3. Deadlifts (3 sets, 10-12 reps)
4. Lunges (3 sets, 10-15 reps)
5. Seated Calf Raise (4 sets, 10-15 reps)
6. Standing Calf Raise (4 sets, 10-15 reps)
On Friday, it’s Arm day
On Friday, Greene performs an arms workout routine by doing 6 different exercises varying between 10-15 reps.
Hammer Curls (4 sets, 12-15 reps)
2. Reverse Curls (4 sets, 12-15 reps)
3. Preacher Curls (4 sets, 10-12 reps)
4. Bicep Curls (4 sets, 10-12 reps)
5. Dumbbell Kickbacks (3 sets, 12-15 reps)
6. Triceps Pulldown (3 sets, 12-15 reps)
Saturday is cardio day
On Saturday, Greene performs an hour long cardio session on the stair master.
Kai Greene Diet
Kai Greene follows a strict bodybuilding diet that on and off season that comprises of 1.8 grams of protein for each pound of his body mass and 0.5 grams of healthy fats per pound of body weight. He takes his pre-workout at least thirty minutes before starting the workout. And he finishes off his workouts with a protein shake.
Here is Kai Greene’s diet:
Meal 1
6 ounces of grilled chicken
6 egg whites
¼ shredded cheddar cheese
Meal 2
2 scoops of Chocolate Protein Powder
2 cups of Almond Milk
Meal 3
6 ounces of grilled steak
1 teaspoon Flaxseed Oil
2 cups of Brown Rice
Meal 4
6 ounces of boneless Chicken Breast
4 stalks of Asparagus
1/3 cup of quinoa
Meal 5
7-ounces of Wild Salmon
2 medium-sized yams
5 ounces of baked potato
Suppplements
Kai Greene strictly uses the following supplements to help propel his gains:
Find Kai Greene’s tips helpful? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
Avoid These Training Mistakes To Get The Most Out of Your Workouts
The Mistakes To Avoid In Your Workouts
As much as you would like to have perfect workouts, small mistakes can deprive you of that happiness, especially if you’re a beginner. Most people make the mistakes listed in the article and by doing so leave gains on the table.
Read the article and carefully critique yourself if you’re making the mentioned errors. You might be making the mistakes without realizing it. You’ll notice a substantial improvement in your physique over time by fixing these errors.
Quantity Over Quality
Some people make the mistake of lifting too heavy when they should be focusing on their form. Your muscles don’t know how much weight is on the bar, your ego does. Leave your ego on the door when you enter the gym. Ego lifting does nothing more than increase the chances of injury in the gym.
Focus on your form and contracting your muscles with every repetition. You should also have a strong mind-muscle connection during your workouts. Achieving a pump can be a good indicator if your mind-muscle connection and muscle contractions are on point.
Letting The Intensity Drop
Many people let all their hard work go in vain by letting the intensity drop after they are done with a set. If your goal is to lose weight or build muscle mass, you should keep the intensity of your workouts as high as possible.
Give yourself a deadline and complete the workout within the specified time. Don’t waste the time between sets by using your phone or talking to people. Use the rest time to pose and stretch out the muscle.
Unstructured Training
Some people follow a vanilla training program which isn’t designed for their body. Your workout program should cater to your strengths and weaknesses. You should focus on building up your weaknesses while polishing your strengths to build a symmetrical physique.
Thoroughly analyze your body and look for lagging muscle groups. Design your training so it follows a structured approach to all your muscle groups. You’ll see your weaknesses disappear and aesthetics improve as you follow a customized training plan.
No Warm-Ups Or Cool-Downs
Many people start working out as soon as they hit the gym and walk out right after their last exercise. You are leaving gains on the table by not giving your body the proper warm-up and cool-down.
Prime your muscles for your workout session by stretching them out and doing a couple of lightweight warm-ups. Your muscles are filled with lactic acid and many other toxins after a workout and you can flush them out with a cardio session or foam rolling.
No Tracking
It’s incredibly important to set goals before you start training. Starting training without a goal is like leaving your home without a pre-determined destination. Once you have a goal, write it down on paper and track your progress weekly to ensure you’re heading in the right direction.
Track your body measurements, workouts, and how much weight you use on certain exercises. If you’re improving in all the aspects, keep going or otherwise make the necessary adjustments.
Header image courtesy of Envato Elements
Are you making any of these mistakes? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Victor Martinez: Logan Paul Isn’t Hurting Boxing, Lack Of Prime Athletes Is
Victor Martinez reacts to the upcoming boxing match of Logan Paul and Floyd Mayweather.
Victor Martinez may be a bodybuilder first and foremost but he’s also an avid fan of pro boxing. Admittedly, boxing has fallen quite a bit in popularity from its heyday in decades past. There is one exception – spectacle super fights that have brought in record amounts of revenue. The latest spectacle fight in boxing is Logan Paul vs Floyd Mayweather. But is the spectacle worth it? Or simply diminishing the respect of boxing even further to a sideshow attraction? In our latest GI Exclusive interview, Victor Martinez shares his thoughts on boxing super fights, Logan Paul, and the current state of boxing.
Logan Paul is a YouTuber with a massive following and a strong personality. This leads to him being a lover him or hate him kind of influencer. So of course, when he started dipping his toes in to boxing – it led to mixed reactions. Now he’s set to face off against Floyd Mayweather in a super fight expected to bring in record amounts of profits. But is allowing YouTubers special exhibition matches damaging to the reputation of the sport?
We asked this very question to Victor Martinez. A pro bodybuilder who is also a deeply passionate boxing fan. How does he feel about Logan Paul’s entrance into the world of boxing? Victor admits that the fight is pure spectacle. It’s for money and it will succeed in bringing in tons of cash. That being said, Victor doesn’t see this as primarily a bad thing.
If anything, Logan Paul is bringing more attention to boxing at a time when it needs it most. UFC and MMA as a whole has taken a lot of boxing audience into a new direction. MMA is now arguably a more popular sport than boxing. It’s brining in fight fans and fight talent and away from boxing. The Logan Paul might not be a respectable title fight – but it’s still bringing young new energy into a sport that has diminished slowly over the years.
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Check out the latest GI Exclusive segment with Victor Martinez above!
In fact, Victor Martinez does not see Logan Paul or any social media influencer to be the actual problem for boxing. It’s simply a reaction to a deeper problem with the sport. According to Victor, the main problem with boxing is a lack of premiere talent – especially in male boxing. There is no Muhammad Ali or George Foreman. Even the last legendary boxer, Floyd Mayweather, has been retired and only comes out for special fights.
Logan Paul vs Floyd Mayweather is a direct reaction to the fact that current title holders don’t hold the same kind of popularity as legendary boxers in the past. Simply put, these super fights are the only way for boxing to get attention. Victor Martinez has no solution to fixing this problem other than hoping that more notable talent comes into the sport in the coming years.
This brings Victor Martinez to a bigger point regarding social media, influencers, and their place in professional sports. Bodybuilding faced a similar intersection of social media and competition over the past 10 years. You now have bodybuilding influencers who hold more attention than actual champion athletes. Is this bad? Victor says no.
In fact, Victor Martinez thinks that those who are angry about social media influencers taking the spotlight away need to start adapting to the new world. The world will not change back to what it used to be. Bodybuilders, or any athletes, that cannot adapt to social media will eventually be left behind (with rare exception). If they don’t want to adapt, that’s fine. But they also shouldn’t be angry about the new influencers gaining attention. If you don’t like it adapt.
You can watch Victor Martinez’s full comments on Logan Paul, boxing, and social media influencers in our latest GI Exclusive interview segment above!
Programming The Bench Press
Bench pressing is an excellent upper body exercise, but guys already knew that at birth. It’s the poster child of upper body exercise. Whether it logically makes sense to be in everyone’s program is a different story, but here’s how you can get the most out of bench pressing. For starters, it’s an exercise that mostly hits the chest and shoulders. It also hits the triceps, but not as much as people think or feel due to the position.
It’s most commonly done with a barbell which helps in developing strength, power, and muscle mass. After all, it’s the exercise that everyone’s going to ask you how much you lift.
When tracking volume, it should definitely be counted towards chest volume and front delt volume. Some people count it as triceps volume as well which isn’t a bad idea either.
Set-up & Grip
Bench pressing trains 3 movement patterns; including horizontal flexion, shoulder flexion, and elbow extension. These are simply fancy terms meaning they train the muscle fibers that brings your arm across the chest, brings up your shoulder, and locks out your elbow; all of which are deeply important for life and sports performance.
The length of horizontal flexion depends on the grip width. While shoulder flexion is based on how far the bar is in front of the shoulders when observed through the side. There is a decrease in shoulder flexion demand when the bar is initially driven up and back toward the upper chest, making the lift easier.
All of these are usually logistics. For most people, they should take their most comfortable grip as a standard baseline and press up and slightly back to maximize bar path.
If you’re still overthinking this stuff because I used a few fancy anatomical terms, The distance between the grips from both hands can be shoulder-width or wider as long as the wrist is over the elbow through a rear view when the bar is on the chest. Simple enough?
Lift-off
Lifting the bar off the rack is important component. A bad lift off can reduce performance or cause injury on heavier sets. A rack designed specifically for benching is best, but not necessary. It is an important element to lifting heavier weights in a bench press, but most recreational shouldn’t be lifting super heavy anyways.
Anyways, Adjust the rack to its correct height. Having the bar too high will cause you to excessively protract your shoulders and lose a stable position. Having it too low will force you to do a super heavy skull crusher out of the rack which can also strain the elbow joint.
So think Goldilocks, not too high, not too low. Just right.
Let the bar help to set the scapula (shoulder blades) in position which should be it’s natural position for most lifters.
For powerlifting or strength specific scenarios where weight lifted is prioritized over muscle hypertrophy, you’ll need to create tension in the upper body through squeezing back and down. Actively arching your back may be necessary as well. These cues will limit the range of motion the bar has to travel which helps you lift more weight. Great for powerlifting or impressing hot girls, well if they’re dumb enough to not realize you cut your range of motion short.
Execution
With feet flat on the ground, lie back on a bench. Some individuals that are unable to keep the feet in contact with the floor may use elevated objects placed near the end of the bench as foot rests. Allow the back to naturally arch slightly at most while your booty and upper back lays on the bench. Keep in mind that the legs and the body should feel tight and strong.
Grasp the bar with an overhand grip, or with your wrist located directly under the bar. Lower the dismounted bar from the rack until it reaches the middle chest. Next, push the bar upward until arms are fully extended. Take note that the chest muscles must be used throughout the movement. If you don’t feel your chest, your set up may not be very hypertrophic.
Slowly return the bar back down to the chest and repeat the process until desired.
If a lifter is practicing for competition, a short pause before pushing the bar back up is a good training for a meet.
Close-Grip Bench Press
Bench pressing performed with a narrow grip is known as the close grip bench press. For people with shoulder pain or previous shoulder injuries, some may be unable to do a traditional bench press. A close grip bench press is a good alternative workout to strengthen the upper body. It also limits the stress on the shoulder joints making it suitable for lifters experiencing shoulder pain. Close grip bench press also targets the triceps a bit more.
Dumbbell Bench Press
Dumbbells can be used as an alternative to a bar when doing a bench press. It allows a greater range of motion which is arguably more hypertrophic. So if the goal is to build the most muscle possible, it’s probably best to allocate more volume towards dumbbell pressing as opposed to the popular barbell pressing.
Don’t be surprised when you feel your pecs more with dumbbell pressing. That stretch at the bottom can be gnarly on your muscle fibers. The use of separate dumbbells also trains so stability components as well.
Holding a dumbbell in each hand, lie back on a bench. The palms should be angled so the dumbbells look like they’re forming a triangle at the top. This is the most pain free position that also stresses the pec fibers best. Extend the elbows until arms are straight and don’t let the dumbbells crash together. Then slowly bring the weights back down.
Horizontal Pressing
Horizontal pressing can be associated with horizontal pushing. Some common activities in our daily lives are considered horizontal pressing like pushing a friend or moving heavy furniture. If the goal is to strengthen the upper body, then horizontal press must be included in the training program. With horizontal pressing, the muscles that are mainly targeted are the pecs, triceps, and anterior delts. Benching is the common way to accomplish that, but keep in mind, you don’t have to do it with a barbell in a traditional wider grip. Alternatives are fine.
Programming Considerations
Higher per session volume will take longer to recover from, thus bench twice per week might be sufficient for many. However, if your volume is low each session for benching, higher frequency benching can be viable.
Evaluate the best exercise suitable for your body. If you notice that the bench press is ineffective in your pecs, you can try shifting to a dumbbell chest press.
When doing a bench press, keep the bar under control and avoid bouncing it off the chest.
To enhance the resistance across the movement, resistance bands can be attached to each end of the bar which increases the tension at the top of each rep where there’s traditionally less tension.