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IFBB California Pro 2021 Results
Who became champion at the IFBB California Pro 2021?
And just like that, in a flash, the pro bodybuilding season has kicked into full gear. This weekend held the IFBB California Pro 2021. It’s the third major IFBB Pro show to be held in May alone. Finally the sport of bodybuilding is starting to feel normal again. And with that – you can read on to get a breakdown of the California Pro 2021 results.
Two notable competitors going into this competition were Hassan Mostafa and Mohamed El Amem. Both of these competitors have already stepped on stage previously this month. Mostafa ended up placing 3rd at the New York Pro 2012. Mohamed competed in both the Indy Pro 2021 and the New York Pro. He placed 2nd at the Indy and 5th at the NY Pro. It’s clear these two competitors are hungry to earn a Mr. Olympia qualification.
But the clear highlight of the night was Patrick Moore. A pro competitor who has been hyped as “The Future” since he won the California Pro in 2019. Since then he has had a bumpy road placing 13th at the Arnold Classic and ultimately taking an extended offseason. He now claims to be ready for the stage again – and the California Pro 2021 was his target. Was he able to reclaim his glory from two years ago?
Compared to the New York Pro and Indy Pro – the California Pro was a relatively smaller affair. Not in terms of talent but in terms of divisions. The Cali Pro only featured the Men’s Open division. The winner of the division received qualification to the Mr. Olympia 2021 set to be held later in October.
The official IFBB California Pro 2020 results have finally arrived. You can check them out below.
IFBB California Pro 2021 Breakdown
Men’s Open Bodybuilding Results
First Place – Patrick Moore
Second Place – Coming Soon
Third Place – Coming Soon
Fourth Place – Coming Soon
Fifth Place – Coming Soon
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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Powerful Chest Building Exercises
The Key To Chest Developing
Chest development is so often high on the priority list for many bodybuilders, powerlifters and gym regulars. There are a number of exercises that we can perform to place significant demand on the muscles of the chest and increase muscular size and strength. In order to develop the chest to its full potential, we must think about incorporating a number of chest strengthening exercises which place an adequate tensity on all muscles of the chest.
The pectorals are the muscle group of the chest which consists of 4 individual muscles that drive and control movement around the shoulder. The two major pectoral muscles are the pectoralis major and the pectoralis minor. The pec major muscle originates from the sternum (front of the ribcage) and clavicle (collarbone) and inserts directly on the humerus of the upper arm. The role of the pec major is to cause flexion, extension and rotation of the humerus (1). The pec minor, meanwhile, lies beneath the pec major, originates from the ribs and inserts on the scapula (shoulder blade). The pec minors role is different from it’s bigger brother as it works to stabilize the scapula.
There are two small muscles of the pecs which are often overlooked – the subclavius and the serratus anterior. As the name suggests, the subclavius can be found underneath the clavicle where it’s role is to depress or “pull” the clavicle down. The serratus anterior originates from the ribs and inserts on the scapula which allows it to pull the shoulder blade forward and around the side of the body.
If we are looking to add mass to the chest, the primary emphasis should be on exercises that challenge the pectoral major – considering it is the biggest muscle of the 4 and therefore has the greatest growth potential. With that being said, if we are looking for comprehensive chest development it’s important to select exercises which target the smaller pectoral muscles too.
The following exercises have been selected simply because they are supreme mass building exercises. However, a further reason for their inclusion is that they all effectively place a high demand on all 4 muscles of the pectorals and contribute to overall chest growth.
The Best Mass Building Chest Exercises
By reading through these 10 chest building exercises, you may quickly notice some similarities and trends. Many of the exercises do replicate the same or similar movement patterns. However, we will use different equipment or a change in the angle of application (i.e adding an incline) to effectively load the pectorals.
You will also find that the vast majority of the exercises are compound or “multi-joint” exercises. Since the goal is mass orientated, it would be appropriate to perform a number of compound lifts considering the substantial impact they have on the body (2). There are a couple of useful isolation or “single-joint” exercises listed, however, their purpose is to facilitate improvement with the compound exercises and iron out any weaknesses.
As stated, a wide range of equipment is utilized – machines, cables, dumbbells, barbells, and body weight. Each piece of equipment will provide a slightly different challenge and training stimulus for the pectorals.
1. Barbell Bench Press
The undisputed king of chest building exercises for a number of reasons. With free weight exercises, you will find that you can lift the heaviest loads when using the barbell, therefore, you can reasonably expect to lift a substantial weight with the barbell bench press. By lifting heavy, we increase the amount of mechanical load that the muscles are exposed to which will drive muscular hypertrophy (growth).
To execute the bench press, lie back on the bench and align your eyes with the barbell. Keeping feet flat on the floor, bring them under the hips to create a slight arch in the lower back. Grip the bar slightly wider than shoulder width to place maximal demand on the pecs. Having a narrower grip will involve the triceps more heavily, taking some demand away from the pecs. Drive hard through the heels and brace the core muscles before removing the bar from the rack and bringing it over the chest. Drop the bar down until it makes contact with the chest and then drive upward to return to the starting position. It is essential to ensure that the elbows are slightly down from the line of the shoulders throughout the duration of the movement. This is done to reduce any risk of shoulder impingement or injury.
If you are new to bench pressing, always start light and practice form first. As you become more competent you can gradually begin to increase the load lifted. Regardless of your experience in lifting, always prioritize safety when benching with the barbell. This means, setting up the rack appropriately to catch the bar in the case of failure or using a spotter to prevent becoming trapped under the bar.
2. Incline Barbell Bench Press
The flat bench press places the body in a position that is parallel with the floor. With the incline bench press, this angle is altered so that the body is placed at incline angle (typically anywhere between 15° and 50°. The purpose of this is to shift the demand to the upper portion of the pectoralis major however, be aware that if the angle is too steep, we will begin to involve the deltoids (shoulders) to a greater extent rather than the pecs (3). Therefore, it would be wise to keep the bench at a low angle in order to hit the upper chest most effectively.
The form for the incline press is identical to the flat press with the only difference between the two being the bench angle. However, don’t expect to bench the same kind of weight with the incline press as you do with the flat press. Because we are utilizing =the upper portion of the pec rather the entirety of the the muscle, you will find the incline press to be more challenging than a flat press.
The standard approach to “chest day”, is often to perform flat bench first before moving onto incline press later in the session. The problem with this approach is that you approach the incline press already in a fatigue state and therefore cannot lift as heavy as you could if you were fresh. With this in mind, I would recommend alternating the variation you start with on a regular basis so that you can perform at an optimal level for both exercises.
3. Dumbbell Bench Press
The dumbbell bench press is an excellent variation of the barbell version. While you will be capable of driving heavier loads with the barbell, there may come a time where you hit a plateau with your benching. At this point, it may be a good idea to switch to the dumbbell bench press which will provide a slightly different stimulus to the pectorals and recommence progress (4).
One of the biggest benefits to dumbbells is the fact that both sides have to work independently which challenges joint stability to large degree. As a result of this instability, a number of stabilizing muscles are recruited in order to control the movement. A further advantage with the dumbbell press is the fact that range of motion is increased. With the barbell press, as soon as the bar touches the chest you must drive back up – there is no physical way to drop any further. With the dumbbells, there is no restriction to stop you from dropping the weights down to the side of the body thus increasing the distance the weight travels and engaging the muscle to an even greater extent.
Finally, the dumbbell bench press may be a good option for beginners or those who are concerned about heavy barbell benching. With the dumbbell press, there is no concern about getting trapped under the bar or failing, as there is with the barbell variation. If you were to reach muscular failure with the dumbbells, you can simply drop them to the floor – no spotter or rack required.
4. Incline Dumbbell Press
As with the barbell press, the dumbbell press can also be completed on an incline bench. Feel free to play around with the angle of the bench which will allow you to target the muscle from a variety of angles and lead to a more comprehensive development.
One variation that can performed with dumbbells that cannot be before with barbells, is the usage of rotation. With a fixed bar, it is impossible to rotate through the shoulder, however, the individual dumbbells allow for a medial rotation of the humerus which causes considerable activation in the pectoralis major.
5. Incline Dumbbell Pullover
The dumbbell pullover is not only an impressive pec developer, but it actually activates a vast number of upper body muscles – including the lats and the delts. The intention with the pullover is to extend maximally through the shoulders, over the top of the head all while maintaining straight arms. This motion demands a great deal of stabilization, control and drive from the pectorals.
To complete the pullover, set a bench up with a slight incline, lie down, start with the dumbbell above the chest and gradually drop the dumbbell over the top of the head without bending at the elbows before returning to the starting position. Remember, this is a single-joint exercise which should be treated as accessory work and therefore be performed towards the end of your session.
6. Machine Chest Press
The primary benefit of using the chest press machine is the fact that the machine requires no stabilization work from the muscles. Because it is a machine, the handles only move in a fixed range, negating the need for muscular stabilization. This, in turn, removes demand from stabilizing musculature, places it all on the pecs and therefore may enhance hypertrophy. If you are looking to gain mass, it would be wise to complete sets on the machine chest press at the end of the session.
7. Machine Decline Press
The machine decline press is another machine based exercise that will hit the pecs from a different angle. The back support is slightly angled backward which places your upper body in a decline position. In the same way in which the incline targets the upper pecs, the decline will hit the lower portion of the pecs.
8. Machine Pec Deck
As with all machine-based exercise, the primary benefit of the pec deck is the fact that it will only follow one path removing the need for muscular stabilization. The machine starts with the handles out to the side of the body. Grasping the handles with straight arms, the pecs must powerfully contract and drive the arms together until they are approximately in line with the shoulders. Despite the different movement patterns, studies have suggested similar muscular activation of the pectorals with both the bench press and pec deck (5).
9. Incline Cable Fly
The incline cable fly is the next stage up from the pec deck machine. Simply, the chest fly is one of best single-joint exercises for isolating the muscles of the chest. The benefits of using cables for the fly is the fact that, unlike with free weights, the cable maintains tension on the pectorals throughout the entirety of the movement which will apply a large amount of stress to the muscle and enhance muscle growth.
10. Chest Dips
The only bodyweight exercise that makes the cut is the chest dip. This can be performed grounded or suspended; having the feet on the ground simplifies the exercise while holding the entire body of the floor presents a greater challenge. In order to target the chest, ensure you go with a wide grip as a narrow grip will place too much stress on the triceps rather than the pecs. The idea is to flex at the elbow and drop the body down towards the floor until the upper arm is parallel with floor. From there, the pecs and triceps must powerfully contract to drive the body back up to the starting position.
Final Word
Understandably, it will be challenging, if not impossible, to program in all 10 exercises into your training. Instead, adopt a small number of these exercises, integrate them into your strength program and be consistent with your training to bring about significant changes in chest size and strength.
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References:
1- Solari, Francesca; Burns, Bracken (2019), “Anatomy, Thorax, Pectoralis Major Major”, StatPearls, StatPearls Publishing, PMID 30252247,
2-Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC PMCPMC5744434. PMID 29312007.
3-Travi, Alexandre. “Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles”.
4-Welsch, Elizabeth A.; Bird, Michael; Mayhew, Jerry L. (2005-5). “Electromyographic activity of the pectoralis major and anterior deltoid muscles during three upper-body lifts”. Journal of Strength and Conditioning Research. 19 (2): 449–452. doi:10.1519/14513.1. ISSN 1064-8011. PMID 15903389.
5-Stastny, Petr; Gołaś, Artur; Blazek, Dusan; Maszczyk, Adam; Wilk, Michał; Pietraszewski, Przemysław; Petr, Miroslav; Uhlir, Petr; Zając, Adam (February 7, 2017). “A systematic review of surface electromyography analyses of the bench press movement task”. PLoS ONE. 12 (2). doi:10.1371/journal.pone.0171632. ISSN 1932-6203. PMC PMCPMC5295722. PMID 28170449.
Gold Standard Hypertrophy-Specific Training
Driving Muscular Hypertrophy
Before we consider the many facets of Hypertrophy-Specific Training (HST), let’s first consider muscular hypertrophy itself. Hypertrophy is a word that is often thrown around in the health and fitness sector and, while many recognize that it refers to muscular growth, few understand the true demands and requirements necessary to bring about changes in muscle mass.
HST is a training method based on a number of well-researched scientific principles that were first discovered in the laboratory. Over the years, these methods have been refined and adjusted to coincide with the latest research and are seen as essential for all hypertrophy training. An effective HST program will incorporate the following principles in order to elicit maximal muscle growth.
The 4 Muscular Hypertrophy Principles
There are 4 primary principles that are considered foundational for all hypertrophy training. Over time, providing that these principles are applied appropriately, individual muscle fibers will be forced to adapt and grow in cylindrical size leading to an overall increase in total mass.
1. Mechanical Load
The first principle to consider is quite an evident one; it is the application of mechanical load. Mechanical load is the driving force for hypertrophy and appears to be the most important principle for stimulating muscle fibers to grow. Research indicates that muscles are stimulated to grow after being exposed to a certain degree of mechanical loading. This load can be applied through the use of barbells, dumbbells, kettlebells, resistance machines, and even your own bodyweight.
This mechanism involves a number of cellular processes and responses involving satellite cells, growth factors, calcium, and an array of other well-researched factors connected with muscle tissue strain (1). It’s important to recognize that it is not the effort required to lift the weight that causes adaptation to occur. Rather, it is the physical effects of placing a load on the muscle as it moves through concentric and eccentric phases that dictate change. Additionally, it’s important to recognize that building muscular fatigue does not dictate the rate of muscular growth. This, therefore, means that you do not necessarily have to work through to absolute muscle failure in order to stimulate significant growth.
2. Chronic Stimuli for Growth
As stated, muscles will only be stimulated to change after being subject to a certain degree of load. If we fail to regularly expose the muscles to a training stimulus, we fail to see substantial changes in muscle mass. It is essential to create the right environment for maximizing muscle growth; this is something that can be done through manipulating training frequency…
While we must train frequently to elicit growth, the general consensus is to allow for at least 48 hours before training the same muscle group again – this principle is applied with HST. It has been suggested that training any sooner than 48 hours may even hinder and impair protein synthesis and consequent muscular growth (2). The purpose of repeatedly loading the same muscle group every 48 hours is to maintain a high anabolic state and encourage maximal muscular growth.
While some may argue that 48 hours is not a long enough recovery period, research suggests that although the muscles may not have fully recovered structurally, exercising 48 hours later will not negatively impact the muscles recovery ability.
3. Progressive Load
As your muscles are exposed to a training stimulus, significant strength, neural and metabolic adaptations will take place. Initially, the stimulus applied to the muscles is new and in order to deal with the demands of the training, the muscles must adapt. However, if you continue training at the same intensity, you will quickly reach a point where your muscles will no longer adapt or increase in size. This is because they have adapted to the point that they can cope with the training stimulus.
This is why it is essential to apply the progressive load principle to our training. Progressive loading involves gradually increasing the demands of training – typically through manipulating a training principle such as intensity, volume or load. In simpler terms, we can progressively load our training by gradually adding more weight on the bar or by adding additional reps and sets into our workouts (3).
With HST, you will progressively load on a week by week, session by session basis. The goal is always to add more weight with each completed session. If applied correctly, you will continue to provide an effective training stimulus to the muscles thus facilitating muscular growth.
4. Strategic Deconditioning
This principle is the one hypertrophy principle that is most commonly overlooked however, it is vital for efficient progress. The reason that the deconditioning principle is often avoided is that it involves halting all training for a short period of time. On the face of it, a week off may be welcome however, many individuals fail to schedule in deconditioning periods believing them to be unnecessary.
Strategic deconditioning is simply the opposite of progressive overload. Its purpose is to reduce training intensity which allows the body time to recover from previous exertions thus priming the muscles for future growth. As stated, the principle involves a short period of time of no training (typically lasting one to two weeks). A deconditioning period should be applied as soon as improvements are seen to stall. The purpose of this is to allow the muscle to detrain to a certain extent and allow it to become sensitive to the training stimulus once again (4).
Finally, It’s important not to confuse strategic deconditioning and deloading. While the purpose behind both methods is similar, they are applied slightly differently. As mentioned, strategic deconditioning involves a total cessation in all resistance-based activity whereas deloading allows resistance training to continue but at a reduced intensity.
HST Guidelines
Although HST follows these universally recognized principles, HST programs do tend to look slightly different from others. The reason for this is that there are a number of specific guidelines that must be followed with all HST programs – guidelines that are based on scientific studies and backed up with years of research.
HST vs Conventional Training
The first apparent difference between HST and other hypertrophy programs is in regards to training volume. In order to stay true to hypertrophy principles, sets of heavy lifts are spread out through the week, rather than just one bout per week. For example, if there are 6 prescribed sets of squats, instead of completing the entire six in one sitting, the sets are spread out across the course of the week. So, instead of completing the full 6 sets of squats on Monday, as with many conventional programs, you perform 2 sets of squats on Monday, Wednesday and Friday.
This method allows you to apply the training stimulus to the muscle group multiple times per week. In doing so, you promote hypertrophy all while reducing the demand on the nervous system thus reducing the risk of overtraining. Additionally, there are a number of studies which suggest that performing multiple sets may not have a significant impact on hypertrophy and therefore, 1-2 sets will suffice. (5).
While the volume for individual exercises may be low, the total weekly volume for HST is average and actually comparable to universally used “split” hypertrophy programs.
Exercise Choice
For HST, and hypertrophy training generally, it is important to select heavy, compound exercises to provide the most potent training stimulus possible to a number of muscle groups. Compound exercises are movements which demand effort from a muscles groups across a number of joints. A few excellent examples of effective muscle-building compound exercises include squats, bench press, bent rows, and shoulder presses.
Isolation exercises, where the focus is on developing a single muscle group, can play a supplementary role in hypertrophy training, however, as stated, the main focus should predominantly be on compound movements.
Adjusting Reps
HST involves decreasing the number of reps performed every two weeks – starting with 15 reps for the first two weeks and gradually working down to sets of 10 and 5. This is done to accommodate a gradually increasing load as the weeks progress.
It is possible to adjust the rep range on a weekly basis (15, 12, 10, 8, 5), however, whether you adjust reps on a weekly or fortnightly basis has no impact on the rate of adaptation.
Building Fatigue and Lactic Acid
As with many hypertrophy orientated strength programs, HST incorporates high-rep sets. The intention with high-rep sets is to build lactic acid levels to increase the readiness of the muscles and connective tissues for dealing with heavy loads. This will not only work to reduce the risk of sustaining an injury but may promote healing and general health of tendons.
Eccentric Training
One final difference between HST and standard hypertrophy program is the inclusion of a two-week block of eccentric training. As you may already be aware, in order to produce movement, muscles must contract concentrically and eccentrically. Concentric contractions involve the shortening of muscles whereas eccentric contractions lengthen the muscle.
Eccentric training focuses on the lengthening of muscles under a load. For example, let’s analyze the bicep curl. In order to drive the bar upward toward the shoulder, the biceps must concentrically contract followed by an eccentric contraction in order to lower the bar back down to the hips. To complete eccentric bicep curls, this lowering phase must be accentuated with the contraction taking 3 – 5 seconds to complete.Eccentric training has been thoroughly researched over the years and what is clear is that eccentrics are stronger than concentric contractions and can, therefore, tolerate a greater deal of strain (6). Based on this, HST recommends that you perform eccentrics using more than your 5 rep max to increase the mechanical load on the muscle and contribute toward greater muscular hypertrophy.
HST Summary
– Train each muscle group every 48 hours– Look to increase the weight lifted with every workout– Decrease the number of reps every 2 weeks (15, 10, 5)– Add a 2-week block of eccentrics at the end of the training cycle, if necessary– Allow for Strategic Deconditioning, when appropriate
Sample HST Program
The following tables include a sample from a general HST program. You will find week 1 and week 2 workouts displayed below.
Week 1
Day 1 (Monday)
Day 2 (Wednesday)
Day 3 (Friday)
Back Squat2 x 15
Leg Press2 x 15
Back Squat2 x 15
Leg Curl2 x 15
Leg Curl2 x 15
Leg Curl2 x 15
Bench Press2 x 15
Dips2 x 15
Bench Press2 x 15
Chin-Ups2 x 15
Bent Rows2 x 15
Chin-Ups2 x 15
Shoulder Press2 x 15
Shoulder Press2 x 15
Shoulder Press2 x 15
Shrugs2 x 15
Shrugs2 x 15
Shrugs2 x 15
Bicep Curls2 x 15
Bicep Curls2 x 15
Bicep Curls2 x 15
Tricep Press2 x 15
Tricep Press2 x 15
Tricep Press2 x 15
Calf Raises2 x 15
Calf Raises2 x 15
Calf Raises2 x 15
Week 2
Day 1 (Monday)
Day 2 (Wednesday)
Day 3 (Friday)
Leg Press2 x 15
Back Squat2 x 15
Leg Press2 x 15
Leg Curl2 x 15
Leg Curl2 x 15
Leg Curl2 x 15
Dips2 x 15
Bench Press2 x 15
Dips2 x 15
Bent Rows2 x 15
Chin-Ups2 x 15
Bent Rows2 x 15
Shoulder Press2 x 15
Shoulder Press2 x 15
Shoulder Press2 x 15
Shrugs2 x 15
Shrugs2 x 15
Shrugs2 x 15
Bicep Curls2 x 15
Bicep Curls2 x 15
Bicep Curls2 x 15
Tricep Press2 x 15
Tricep Press2 x 15
Tricep Press2 x 15
Calf Raises2 x 15
Calf Raises2 x 15
Calf Raises2 x 15
Final Word
Many hold HST in extremely high regard as it has been found to be very effectual for building significant muscular size. It appears to be an extremely powerful muscle building method and as a result, HST has been adopted by a number of competitive bodybuilders. While HST is a method worth adopting for bodybuilders, over the years it has also proved to be very useful for athletes and participants across a number of sports – specifically, powerlifters and Olympic lifters.
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References:
1- The Journal of Strength and Conditioning Research 24(10):2857-72 · October 2010
2- Tipton, K. D.; Wolfe, R. R. (2001-3). “Exercise, protein metabolism, and muscle growth”. International Journal of Sport Nutrition and Exercise Metabolism. 11 (1): 109–132. ISSN 1526-484X. PMID 11255140.
3- Services, Department of Health & Human. “Resistance training – health benefits”. www.betterhealth.vic.gov.au.
4- Häkkinen, K.; Komi, P. V. (1983). “Electromyographic changes during strength training and detraining”. Medicine and Science in Sports and Exercise. 15 (6): 455–460. ISSN 0195-9131. PMID 6656553.
5- Carpinelli, R. N.; Otto, R. M. (1998-8). “Strength training. Single versus multiple sets”. Sports Medicine (Auckland, N.Z.). 26 (2): 73–84. doi:10.2165/00007256-199826020-00002. ISSN 0112-1642. PMID 9777681
6- Hoppeler, Hans (November 16, 2016). “Moderate Load Eccentric Exercise; A Distinct Novel Training Modality”. Frontiers in Physiology. 7. doi:10.3389/fphys.2016.00483. ISSN 1664-042X. PMC PMCPMC5110564
Rich Gaspari Full Interview | Strengths & Weaknesses Of Bodybuilders In Men’s Open & Men’s Physique
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Rich Gaspari. Now we’re releasing the full length interview including topics such as the strengths and weakness of top bodybuilders in Men’s Open and Men’s Physique, the biggest difference in bodybuilding training today, and the future generation of competitors.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.
During our recent conversation with Rich Gaspari, who was a commentator of the Mr. Olympia 2020, we went into detail about the results. Specifically, Gaspari believed that both Brandon Curry and Phil Heath had specific glaring weaknesses that ultimately led them to fall behind Big Ramy.
We asked for him to give us analysis and Rich Gaspari held nothing back. He also notes that he made these same observations during the actual competition before the results were called. While it was a close race, Gaspari knew what would lead to the downfall of both Curry and Heath.
According to Rich Gaspari, Phil Heath still had trouble with his stomach area. Not only that, but he had trouble preventing himself from fading as he was put through the comparison rounds. Gaspari points out that Phil is usually used to being brought out, being the obvious winner, and then being left alone by the judges. Here he had to fight harder and was put through far more comparison rounds than he is used to.
For Brandon Curry, Rich Gaspari points out that he had made many solid improvements in his upper body. When seen from the front, Curry looked unstoppable. But when he hit a side pose, Gaspari saw weaknesses in his lower half. His hamstrings and glutes just couldn’t compare to the likes of Big Ramy.
Based on the consistent improvements and hunger of Brandon Curry, Rich Gaspari isn’t counting him out to make a comeback at a future Olympia. He’s open to the fact that Curry just might return as an Olympia champion if he could further improve. For Phil Heath, Gaspari believes that it might be time to hang up the towel.
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Watch our full GI Exclusive interview with Rich Gaspari above!
What Men’s Physique Needs To Change To Gain More Respect From Critics
During our interview we decide to ask Gaspari, what can the Men’s Physique division change in order to win over the respect of old school guys like Rich Gaspari? In his response, Gaspari had an idea. And surprisingly, it had nothing to do with the board shorts. Instead, he thought it had everything to do with the core of how Men’s Physique competitions work.
The Men’s Physique division doesn’t have traditional poses. Instead, their poses are more a natural standing position. The key goal of Men’s Physique is to showcase a stellar physique and conditioning in a natural state. No front double biceps or most muscular poses. While the athletes do tighten up and flex slightly in their natural pose – they cannot hide any weakness with a good angle on a mandatory pose.
Rich Gaspari respects that in theory. He understands how much harder it is to be a Men’s Physique athlete without being able to use angles to hide weaknesses like other divisions often do. Instead, a Men’s Physique athletes needs to bear it all out. They have to solely rely on the power of their physique.
And while Gaspari finds this impressive, he doesn’t find it exciting. He believes that allowing traditional mandatory poses similar to Men’s Open will make for a better competition. It brings drama and excitement to the stage. Rich Gaspari doesn’t have lack of respect for the athletes. Instead, he simply has lack of excitement for the competitions themselves.
Wrap Up
Rich Gaspari discussed far more topic than can be covered in one article. That’s why you can watch the full uncut hour long interview above. Get an in-depth look on Rich Gaspari’s insights and opinions on the recent trends in bodybuilding in our latest GI Exclusive!
You can also listen to our entire full length interviews on the Generation Iron podcast. Visit our official GI podcast landing page right here for the full list of episodes and platforms to subscribe!
Complete Guide To Creatine Supplements
Creatine supplements can boost muscle mass and strength to take your gains to new heights.
Creatine supplements have increasingly become more popular as athletes everywhere want bulk up and really add to that muscle density. As a great supplemental aid to adding some serious gains, the effect creatine’s benefits can have on you is immense and should not be overlooked. For many, creatine is considered one of the most popular and effective supplements for building muscle. As a smart and safe way to see gains, creatine supplements are a must have in your routine.
With so many supplements and supplement companies claiming they know everything and that their product is the best, it can be challenging, and quite frankly, overwhelming as you search for the best supplement to boost your goals. With creatine being so popular and widely used, finding the right product for you is not as hard as you may think. With proper care and a serious work ethic, creatine can give you gains like the best of them.
So, while this decision can be difficult, this complete guide to creatine supplements will hopefully help change the way you view and shop creatine products. With so many choices yet such great benefits, the right supplement is out there.
What Is Creatine?
Creatine is an amino acid found in your muscles and your brain. The stores of creatine your body has are primarily used for energy which is why so many people take creatine supplements to improve performance and increase strength and size. During heavy lifting or exercise, these stores are vital for keeping you powered through, but then of course, become depleted.
By taking a supplement, you work to restore those fuel stores so you’re ready to tackle any workout that comes next. With similar properties to other amino acids, creatine is great for muscle growth and recovery while also working towards a host of other bodily functions.
Check out our list of the Best Creatine Supplements for some great muscle building products!
How It Works In The Body
Your body’s energy source of ATP allows you to focus on taking down any grueling workout. During that workout, you use all that energy and potentially dip into those vital energy stores. A byproduct of using this energy then becomes ADP, which is essentially useless for the body. Enter creatine. By taking a creatine supplement, you are working to, in a way, recycle that useless ADP into reformed ATP, which if we go back to the top of this paragraph, is our body’s energy.
Benefits Of Creatine
Let’s take a look at some of the great benefits creatine has to offer.
Promote strength and size: By causing your cells to inflate, you provide for more muscle pumps and increased blood flow through those overworked muscles (1).
Boost performance: By refueling those energy stores and enhancing your power output, you support growth and recovery to allow for better overall performance (2).
Improve metabolism: Through the control of insulin sensitivity and glycemic control, it provides fuel and helps lead to fat loss.
Increase cognitive function: Increasing oxygen utilization in the brain, you can boost memory and processing speed during those grueling workouts (3).
Types Of Creatine
Let’s take a look at creatine in some of it’s forms.
Creatine Monohydrate: Since this is a pure form of creatine, it can work to increase endurance and remove lactate from your muscle more efficiently. On top of that, it will aid in muscle growth and calorie burn (4).
Creatine HCL: This is creatine bound to hydrochloric acid which will work towards increased bioavailability and reduce side effects (5).
Creatine Anhydrous: The most potent of forms, it can increase muscle mass and enhance performance.
Tri-Creatine Malate: A combination of creatine and malic acid, this will help your body absorb more creatine, thus leading to higher ATP levels (6).
Creatine Pyruvate: A great mix of creatine and pyruvic acid, it’s good absorption properties are great for growth and recovery.
Magnesium Creatine Chelate: A unique combination of creatine and magnesium, this will enhance endurance and reduce muscular fatigue to keep intensity high.
Safety & Effectiveness
Creatine is one of the cheapest, most effective, and safest supplements around. With so many studies supporting these finding and many athletes gravitating towards creatine to beef up their strength, size, and performance goals, creatine is widely accepted as a great supplement for those looking to improve. With this occurring naturally in the body, you are only lending a helping hand to make sure those fuel stores stay stocked and your gains are taken care of (7).
Best Time To Take It
For many, taking creatine after a workout is the general consensus among many experts. This is because it will work to restore those depleted energy stores while aiding in recovery for that increased growth. However, some say before a workout will allow your muscles to put out maximum effort. Regardless of what you decide, whether it be pre- or post-workout, creatine can work wonders for your gains.
Featured Supplement
Many creatine supplements exist and many of them are actually great products. But for your gains, you should only be looking for the best of the best because your body works hard and needs proper fuel. This creatine supplement from Transparent Labs is an awesome product to help get you to where you want to be.
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs StrengthSeries Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.
Price: $39.00/ 30 servings
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Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for some great creatine products!
Wrap Up
Creatine has the power to really work wonders for our training and performance goals. As a widely researched and popular supplement, it is no wonder why so many have gravitated towards creatine. With many benefits, scientifically backed research, and incredibe safety and effectiveness, creatine can work absolute wonders for you. This complete guide will hopefully help you navigate the world of creatine so the choice for you becomes a little easier. Look into a good creatine supplement today and see what this can do for all of your goals.
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 Transparent Labs and Envato
References
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Avgerinos, Konstantinos I.; Spyrou, Nikolaos; Bougioukas, Konstantinos I.; Kapogiannis, Dimitrios (2018). “Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials”. (source)
Kerksick, Chad M.; Wilborn, Colin D.; Campbell, William I.; Harvey, Travis M.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
De Franca, Elias; Avelar, Bruno; Yoshioka, Caroline; Santana, Jeferson O.; Madureira, Diana; et al. (2015). “Creatine HCL and Creatine Monohydrate Improve Strength but Only Creatine HCL Induced Changes on Body Composition in Recreational Weightlifters”. (source)
Sterkowicz, Stanislaw; Tyka, Anna K.; Chwastowski, Michal; Sterkowicz- Przybycien, Katarzyna; et al. (2012). “The effects of training and creatine malate supplementation during preparation period on physical capacity and special fitness in judo contestants”. (source)
Jagim, Andrew R.; Stecker, Richard A.; Harty, Patrick S.; Erickson, Jacob L.; Kerksick, Chad M. (2018). “Safety of Creatine Supplementation in Active Adolescents and Youth: A Brief Review”. (source)
Dusty Hanshaw Has Been Hospitalized and is Fighting For His Life
Dusty Hanshaw is fighting for his life.
Some sad news to report as bodybuilding veteran Dusty Hanshaw is reportedly fighting for his life. A GoFundMe has been started by his mother in hopes of helping with the medical bills.
In a freak accident it appears that Dust Hanshaw is fighting to survive. While eating steak, a piece of the meat got stuck in his esophagus, obstructing his breathing. He was eventually able to get it down but it appears that he obstructed his esophagus in doing so.
From Bad to Worse
Dante Trudel, a close friend of Hanshaw, stated that the bodybuilder was coughing up blood after the incident. Hanshaw is now in the hospital due to the incident.
Via GoFundMe:
Hi this is Dante Trudel, I am writing this on behalf of Dusty’s mom Julie, his family, his close friends and honestly to all of you. Why? Because I asked to do it, its that important to me. I am going to get right to the point. On the 13th of May almost two weeks ago, Dusty was eating steak and a piece got lodged in his esophagus and he started choking badly.
After a struggle he finally got it down, but something was definitely wrong. Sometime later he started to cough up blood, so much so that he went to the hospital as he knew something was not right. At the hospital things quickly snowballed out of control….and it looks like he suffered an esophageal rupture. They had to utilize a balloon in his esophagus to stop the massive bleed and everything went into a tailspin.
There was a tremendous amount of blood from this injury and one thing led to another with the doctors having to sedate him and put a feeding tube in. Over the first 48 hours Dusty not only developed pneumonia but also a serious staph infection. It has been a very trying time and they have been unable to bring him out of sedation because of all these dire events happening at once.
He has been under sedation for the last two weeks and dependent on the vent to breath. They have been trying to bring him out from sedation but at this time, again, he is not able to breath on his own. So he is still on paralytics, the feeding tube and the vent. It is going to be a long process of recovery.”
Brad Rowe Sends His Support
Brad Rowe who himself is currently in the hospital lent his support to Dusty Hanshaw and his family and friends.
This is all truly sad news. To think such a freak occurrence would befall Dusty Hanshaw. But if one thing is certain, anything can happen at any time so exercising caution is always a must. It’s unfortunate Hanshaw and his family find themselves in this current position.
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.
Lou Ferrigno Fixes Hearing With Implant: Calls It “Life Changing”
Lou Ferrigno can hear like never before due to new hearing aid implant.
Lou Ferrigno is most known for two things. He was an iconic bodybuilder and star in Pumping Iron. He was also the Incredible Hulk on television for many years. It is also well documented that Ferrigno has suffered hearing loss since a young age. It’s partially the reason for his now iconic cadence of speaking. Now at 69 years old, he’s starting to hear like never before due to a specialized implant. In our latest GI Exclusive interview, Lou Ferrigno details his new hearing implant and what it was like to be a pro bodybuilder with severe hearing loss.
The world may know Lou Ferrigno as the original Incredible Hulk. But the bodybuilding world also remembers him as a legendary bodybuilder and star of the iconic film Pumping Iron. What some might not know as well is that Ferrigno also suffers from hearing loss. Since a young age, Ferrigno had lost 75% of his hearing. Due to this, he relied on a hearing aid for most of his life.
Technology changes at an alarming pace. And now Lou Ferrigno is experiencing the world of hearing in a whole new light due to a cochlear implant. The implant, over time, has allowed him to hear without the use of a traditional hearing aid. More importantly, it has also allowed him to hear on a level he had never experienced in his life.
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Check out our GI Exclusive segment with Lou Ferrigno above!
“Over the age of 65, one out of three people were having hearing loss,” Lou Ferrigno states in our interview. He goes on:
“There are some bodybuilders out there who have had hearing loss. But the reason why I’m talking about this is because I’m going to give a lot of people hope. That this is not a dreadful thing. It’s a very positive experience because the surgery is really minor. Especially if they can have a life changing experience. Especially even now I heard different people. I can appreciate hearing people talk. Hearing the ‘S’ sound. The final consonant… People would say I have a slight lisp to my speech but now I’m overcoming that because of the cochlear implant.”
Lou Ferrigno goes on to detail what his life was like growing up with limited hearing. How he was bullied due to his massive hearing aids. That bullying, in part, was why Ferrigno eventually turned to bodybuilding. He wanted to prove he was strong in the face of bullies.
He also goes into detail about what training was like as a bodybuilder with limited hearing. Due to the intensity of his workouts, he wouldn’t wear a hearing aid during training. This made it harder for him to full engage in the social experience of the gym. He even admits that there have been times gym patrons thought he was being rude and ignoring them. But in reality, he couldn’t hear them. He relied mostly on reading lips in the gym.
Now all of that has changed. Lou Ferrigno will be able to full hear in the gym. Every clank of the weights and grunt of lifters. It’s an entirely new experience. As he stated in the quote above. It was not only a life changing experience for him – but he hopes to spread the word for others so they can have that life changing experience as well.
You can watch Lou Ferrigno go into full detail about his hearing loss and new implant in our latest GI Exclusive interview segment above!
Brad Rowe Hospitalized With Intestinal Obstruction
Brad Rowe has been hospitalized.
It appears that Brad Rowe is facing some tough adversity. The bodybuilder recently reported that he’s been hospitalized with intestinal obstruction. It has proven to be a pretty rough week for the bodybuilding veteran indeed.
We often speak on injuries being a major issue for athletes. But internal health is something else many don’t consider until there’s signs of an issue. Unfortunately Brad Rowe has fallen pray to a nasty condition that has rendered him bedridden.
But besides the intestinal problems it appears that Brad Rowe is also facing other issues as well. The bodybuilder also reported that he’s suffering from knee issues as well. After spending a week in the hospital it’s clear that Rowe is at his wits end.
In the Instagram post below, Brad Rowe gives the full details on his current situation.
Its been one of those weeks!
Intestinal obstruction forced me to come to the ER this morning. They inserted a tube in my nose to my stomach to suction out in hopes the blockage releases. I may need surgery if it doesn’t or the surgeon feels there is a mechanical issue which caused the first obstruction last Thursday then this one that started to form yesterday. I’m here till late Friday night minimum they told me ?♂️
Monday I had an MRI on my knee and there is an area that isn’t healing efficiently. I have a nerve that is causing sharp shooting pain in that same area. We are hoping that after seeing a nerve specialist to freeze the nerve that there will be less inflammatory responses and allow the tissue to heal properly. If not I go under the knife to clean out some of the unhealthy tissue.
Add onto all that a few personal and professional roadblocks/challenges and it’s been an extremely trying week. But just keep my head down and take it moment by moment and I’ll get through it all like I always do and learn some things in the process.
I truly appreciate everyone that has reached out ? sorry if I’m not getting back to everyone but the messages are seen and appreciated!
This is certainly a tough break for Brad Rowe as he hints at both professional and physical hardships making his life a living hell at the moment. Hopefully he’ll get some good news and makes a full recovery.
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.
How Much Protein Do You Actually Need to Build Muscle
So gym legend has it that you need to be consuming anywhere between 1.5-2.5 grams of protein per pound of bodyweight in order to build lean muscle mass.
So if you are a 180 lb guy or girl you need to be consuming anywhere between 270 grams – 450 grams of protein.
But where did this figure come from, is this scientifically proven? Or just pure bro science?
I am going to investigate if this legend is actually true of if it is just pure gym floor folklore.
The Role of Protein and Amino Acids
Firstly, let’s take a step back and look at protein, why is it so crucial in building muscle?
So protein is one of the three macronutrients we need, the other two being fats and carbohydrates.
Protein makes up 15% of a person’s body weight, and from a calorific perspective 1 gram of protein equates to 4 calories.
When we eat a meal with protein the protein provides the body with amino acids, and essential amino acids must be obtained through your diet (protein).
The protein is then broken down into amino acids which then helps with repair, recovery and regulating immune function.
Now there is an old saying that goes that, ‘amino acids are the building blocks of life’, well technically this is true. As amino acids are made from carbon, nitrogen, hydrogen oxygen or sulfur.
Amino acids help repair and maintain muscle tissue, and this is especially crucial for any gym goer who is trying to build muscle, as post workout protein will enable you to recover from workouts.
Does Protein Increase Muscle Mass?
Simple answer is yes, and there is plenty of evidence supporting the fact that protein does increase muscle mass, one study’s results found that, ‘For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training.
However, as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power.’
Do I Reduce My Protein Intake if I Want to Lose Body Fat?
Answer here is a resounding no, as one study conducted a review of dietary protein during caloric restriction in resistance trained lean athletes, when trying to reduce body fat. And there was ‘evidence that protein needs increase when athletes restrict calories or have low body fat’.
The study concluded that the body fat percentage decreased for all the study groups, it also made a case for higher protein as the ‘protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g’ (per kg of body weight) / 1 – 1.4g per lb of bodyweight.
It is worth remembering that protein reduces levels of the hunger hormone ghrelin, while it boosts appetite-reducing hormones, which leads to an automatic reduction in calorie intake.
So we know that protein does indeed increase muscle mass, and if on a calorie restrictive diet more protein is more beneficial, but what is the figure you need if you just want to add muscle?
The Recommended Daily Allowance (RDA) for protein is listed at 0.8 grams per kg of bodyweight.
According to the American College of Sports Medicine (ACSM), ‘to increase muscle mass in combination with physical activity it is recommended that a person that lifts weights regularly, eat a range of 1.2-1.7 grams of protein per kilogram of bodyweight per day, or 0.5-0.8 grams per pound of bodyweight.’
As 1 gram of protein equates to 4 calories, you would also be increasing your calories from protein four fold in order to gain muscle mass.
The Case for More Protein
One study from 2007 found that the participants, who took part in their 11 week training program, who were taking 1.5g of whey protein per kg of body weight per day concluded that whey protein seemed to ‘promote greater strength gains and muscle morphology during RE (Resistance Exercise) training.’
Another study from 2006 showed ‘that protein supplementation’ of 1.5g per pound of body weight ‘during resistance training, independent of source, increased lean tissue mass and strength over isocaloric placebo and resistance training.’
Another study from 2001 found that participants who were taking 1.5g of protein per pound of bodyweight per day, compared to the subjects who were taking 0.5 grams per lb of bodyweight found that, ‘males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone’.
The Case for Less Protein:
One study from 1992 increased participants’ protein from ‘1.35 to 2.62g / kg (0.64 to 1.10g per lb), but did not enhance muscle mass/strength gains, at least during the 1st mo of training. Whether differential gains would occur with longer training remains to be determined.’
A 2006 study concluded that ‘the results of this study do not provide any support for protein intakes greater than recommended levels in collegiate strength/power athletes for body composition improvements, or alterations in resting hormonal concentrations’,
It goes onto state that ‘although elevated protein content did not produce significantly greater strength improvements, results suggest that further study is warranted on the effect of high ( > 2.0 g·kg / 0,9g per lb) protein intake on strength and lean tissue accruement’.
So there seems to be a plethora of team more protein versus team less protein. So the takeaway here is that go with the science but when the science contradicts itself, go with trial and error and see what works best for you.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/#:~:text=To%20maximize%20muscle%20protein%20accretion,~0.4g%2Fkg%20protein.
https://pubmed.ncbi.nlm.nih.gov/22150425/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/
https://medlineplus.gov/ency/article/002467.htm
https://pubmed.ncbi.nlm.nih.gov/22958314/
https://pubmed.ncbi.nlm.nih.gov/25169440/
http://europepmc.org/article/MED/19927027
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
https://pubmed.ncbi.nlm.nih.gov/24092765/
https://pubmed.ncbi.nlm.nih.gov/19301095/
https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
https://pubmed.ncbi.nlm.nih.gov/26817506/
https://pubmed.ncbi.nlm.nih.gov/26778925/
https://pubmed.ncbi.nlm.nih.gov/17277594/
https://vuir.vu.edu.au/1447/1/CurrOp2008_%284%29.pdf
https://pubmed.ncbi.nlm.nih.gov/11591884/
https://pubmed.ncbi.nlm.nih.gov/20798660/
https://pubmed.ncbi.nlm.nih.gov/22958314/
https://pubmed.ncbi.nlm.nih.gov/26778925/
https://pubmed.ncbi.nlm.nih.gov/1400008/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168/
How Nicotine Can Affect Weightlifting & Muscle Growth
While nicotine is a stimulant, the negative impact on our fitness may deter you from using this as an “aid”.
Nicotine is one of those drugs so many wish they could put down. That “buzz” you briefly experience can be one of the most addicting things people chase. Since nicotine comes in the form of so many different products, it is impossible to not be around it. From cigarettes, to vapes, to chewing tobacco and the many alternatives that now exist, nicotine is just always around. As bodybuilders and athletes, we take our health and wellness seriously but sometimes we cave and those vices creep in. Nicotine may just be one of them for you.
Since we take our health and fitness seriously, drinking tends to not be an option as a way to calm down. The excess calories and, of course, that terrible hangover, tends to deter us from partaking in this form of enjoyment. Smoking is obviously out of the question for it would simply kill all the goals you’ve worked so hard for. But with so many alternatives around, it can be easy to get our nicotine fix without totally killing all of our gains.
Let’s take a look at nicotine and what it does to our bodies. The affect it has on weightlifting and muscle growth can make or break whether or not we decide to use it. While it is addicting, it is still possible to get off it and find a new vice, potentially something that will work for our gains. But, here, regardless of your decision, there’s no judgement.
What Is Nicotine?
Nicotine is a highly addictive chemical compound found in the tobacco plant. Common misperceptions surround nicotine in terms of what is bad and what is not bad for you. Nicotine is the addictive substance but tobacco is what causes much of the health complications with people. Nicotine is a stimulant that has an effect on both your body and mind.
Through ingesting nicotine, your brain releases dopamine, a neurotransmitter which makes you feel good. It will also jack up your heart rate and increase blood pressure and blood flow and while these sound like what you want out of your stimulant products, there are other ways to get this done (1).
Negative Effects On Our Fitness
Despite this substance being a stimulant, with many people telling you to mix caffeine in your routine before you start, there are downsides to putting this into your body, especially before a grueling workout (2).
Increasing Heart Rate & Blood Pressure
By increasing your heart rate, you do put more strain on your heart to pump blood, and when mixed with a hard workout, this can really add to that strain. With an increase in blood pressure, it can make it difficult for blood to get around your body, thereby offering your body less nutrients (3).
Appetite Suppression
Nicotine tends to suppress our appetite, giving us the out when it comes to eating, and eating well at that. For those us looking to put some real strength and size, eating a well-balanced diet is exactly what we need to make that happen. If we suppress our appetite then we are doing ourselves no favors (4).
Breathing & Endurance
This may go without saying, but depending on the form you ingest nicotine, it can seriously start to affect your breathing and endurance when it comes to activities. With less desire for cardio, and making cardio harder at that, you take away one element to help you get more shredded than before.
Decrease Testosterone
To stick with smoking and ingesting nicotine that way, the chances of this lowering your levels of testosterone have been studied, and while results vary, some say this to be true. Lower testosterone leads to less drive, decreased libido, but worse, less natural muscle building and fat burning potential (5).
But Nicotine’s A Stimulant…
While this is true, there are other stimulants you can take to boost your workouts and provide for that much needed energy. For those who stay away from supplements, or feel something like a pre-workout is unnecessary, you should rethink that strategy to start, but also look to caffeine, whether that be coffee or green tea, to kickstart your workouts. Looking into a great pre-workout can give you energy, pumps, and get the blood flowing without you worrying about any health risks that may come from nicotine.
Featured Supplement For Energy & Muscle Pumps
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, this pre-workout is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, and muscle growth. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Price: $49.00
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Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Check out our list of the Best Pre-Workouts for more stim, and even some non-stim, pre-workout supplements!
Wrap Up
Nicotine is a highly addictive substance and sometimes with our busy lives and hectic schedules we just need a break to unwind. But for those of us who take our bodybuilding and workout goals seriously, this can really hurt us and start to affect everything we want most out of our fitness goals. While nicotine may be a stimulant, it is important to remember that there are other stimulants out there and ways to get our heart rate going and blood pumping to maximize our workouts. Looking to a great pre-workout can help us get there, as well as simply just a cup of coffee, for example. So, while nicotine may seem like the easy option, looking for some alternatives will help pay off in the long run.
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 Transparent Labs and Envato
References
Benowitz, Neal L. (2010). “Nicotine Addiction”. (source)
Mishra, Aseem; Chaturvedi, Pankaj; Datta, Sourav; Sinukumar, Snita; et al. (2015). “Harmful effects of nicotine”. (source)
Gajewska, M.; Worth, A.; Urani, C.; Briesen, H.; et al. (2014). “The acute effects of daily nicotine intake on heart rate – A toxicokinetic and toxicodynamic modelling study”. (source)
Jessen, A.; Buemann, B.; Toubro, S.; Skovgaard, M.; Astrup, A. (2004). “The appetite-suppressant effect of nicotine is enhanced by caffeine”. (source)
Hruskovicova, H.; Duskova, M.; Simunkova, K., Hill, M.; et al. (2012). “Effects of Smoking Cessation on Hormonal Levels in Men”. (source)