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INTERVIEW: Guy Cisternino Addresses Viral Gym Incident Video
Guy Cisternino breaks down in detail the gym argument video that went viral.
On May 13, 2021, pro bodybuilder Guy Cisternino posted a video on his Instagram account. Within a week, the video went viral not only in bodybuilding but beyond it. The video in question showcased Cisternino getting into a heated argument at the gym. The video has since brought extreme criticism and defense of Cisternino’s actions. In our latest GI Exclusive interview, Guy Cisternino sets the record straight and addresses the gym incident.
After we originally reported on the viral video of Guy Cisternino arguing at the gym – he reached out to us directly requesting an interview. We connected over video with Cisternino to go into more detail and get his perspective on the entire incident. The video itself cuts off right when the argument starts to heat up. Cisternino gives us a breakdown of exactly what happened.
Guy Cisternino starts out explaining that he believes the video was blown too far out of proportion. He acknowledges that the video cuts off early. Due to that the audience imagination ran rampant. Without context, the video could be seen as an aggressive move on Cisternino’s part. Or it can be seen as an understandable mishap. That’s why he wants to give further context on the moment in question.
Guy Cisternino goes on to explain that the men he argued with in the video were originally much closer than they appeared. Since they were off camera for majority of the clip, we only see them after they have slowly stepped away. This contributed to the criticisms when people watched the video.
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Watch our GI Exclusive segment with Guy Cisternino above!
Furthermore, Guy Cisternino points out that he asks them give him some space twice before he jumped off the machine. While he wasn’t 100% politely speaking to them – it was also mid set. He was under physical pressure and pushing his body while also trying to ask them to give him more space. They quickly got defensive and then Cisternino lost his cool.
“What everybody sees is me walk five feet away from the machine to go to the kids,” Guy Cisternino comments in our interview. He goes on:
“But what they don’t understand, is while this is all going on they are progressively backing up but they just keep talking… if they were actually where they were when I got off the machine and did what I did, I would be a complete shit. But that’s not what happened”
Guy Cisternino goes on to say that he was also filming on behalf of the gym. He argues that he was working. And even if it wasn’t on behalf of the gym, a pro bodybuilder training is doing their job. Not everyone knows this. And how could they? But the fact still remains valid.
Ultimately, while Guy Cisternino defends his actions he also understands that he’s not a perfect person. He doesn’t think the video deserved such scrutiny. At the same time, he did lose his temper and he acknowledges that.
“Should I have jumped off the machine. Absolutely not. Should I have said, ‘Let’s go outside?’ Absolutely not,” Guy Cisternino states in our interview. He continues:
“But I’m also at 39 years old…. I’m not going to take disrespect. And people are going to say, ‘Well, you were disrespecting him.’ I don’t think asking someone to get out of my plain view while I’m squatting is disrespectful. There’s a disconnect with this whole thing.”
Guy Cisternino goes into much more detail in our interview discussion. To get the full story, you can watch the whole GI Exclusive interview segment above.
Julius Maddox Touts Danial Zamani as Major Threat to His Bench Press Record
There’s a challenger to world bench press record set by Julius Maddox.
Julius Maddox acknowledges that fellow powerlifter Danial Zamani is a real threat to his bench press world record.
Maddox is an absolute beast of a man. He has smashed bench press records left and right. Maddox is no doubt the king of the bench press. But no record lasts forever. Records are made to be broken. You need only ask Maddox himself for the truth of that statement. And according to the current world record holder, there is a challenger on the horizon.
In a recent Q&A video on his YouTube channel, Julius Maddox broached the subject about a challenger to his world record bench press. That man is Danial Zamani.
A native of Tehran, Iran, Danial Zamani is a powerlifter with a ton of promise. The 29 year old has shown some pretty impressive strength in the past. Fellow powerlifter and strongman Peiman Maheripour has sung Zamani’s praises in the past.
Monstrous Strength
Most recently Danial Zamani hit an impressive 330kg (727lbs) bench press.
Julius Maddox holds the world record bench press at 354kg (782lbs). Danial Zamani’s feat wasn’t very far off. In the Q&A video, Maddox addressed Zamani and is even motivated by the prospect of a challenger to the world record.
“This guy is a tank,” said Maddox. “If anyone at this point in time will give me a run for money, in the next year, it will be Danial.”
“A lot of people will throw that in my face and act like I’m scared, that my title is at stake. Guys, that’s the whole point of this sport, is to outdo one another. So why would I be mad if someone came along to outdo me?
“That’s not going to do anything but challenge me to work harder,” Maddox added. “When it comes to someone who’s literally breaking down the barriers, it’s Danial. But you got to understand, this gives me the opportunity to have a challenge.
“Whenever I compete, I’m always competing against myself. I’m never competing against anyone else, simply because there’s really no one in my league at the moment. Even Danial is so far off. He’s made exponential growth, but still there comes a point in time where you start to hit these walls.”
Julius Maddox looks to be excited by the prospect of Danial Zamani closing in on the world record. The added motivation will likely push his training to the next level. After all, his goal is 800lbs. If he keeps his focus on his original goal, he may not be have to worry so much about Zamani breaking the record. Julius Maddox will already be pushing past that number.
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.
What Is The Zig Zag Diet & Is It Worth It?
Often referred to as “calorie cycling”, this diet is a powerful technique.
For many of us, finding a diet and hopping onto it can be one of the most challenging things. Time and time again, we are able to last about three days before someone offers you a beer, or those candy bars stare at you while you wait in line at the grocery store. And just like that, the diet is no more. With so many ways to diet, and of course those infamous fad diets, even finding the right technique can be overwhelming, leaving you in a pit of despair and pizza. But we’re here to bring you a potentially amazing dieting technique in the zig zag diet that could quite possibly change things around for you.
Let’s say you get past the first couple weeks of your new diet. You’re cruising along, seeing great gains, and then a sudden speed bump stands right before. You try and try but can’t seem to get over that hurdle. This dreaded plateau that can happen in weightlifting can happen just as much in dieting and can be soul crushing. It can make you question just how hard you’re willing to work, how resilient you are to adversity, and how much you wish you could just drop those pounds. But the zig zag diet is a great technique to burst through any plateau so you never falter when it comes to your progress.
Let’s jump into the zig zag diet and see what this technique is all about. You deserve to have the best chance at growth and your diet is a great place to start.
What Is The Zig Zag Diet?
The zig zag diet, also known as calorie cycling, is a great dieting technique that forces you to change and alternate the amount of calories you consume on a given day to really promote growth and weight loss. By changing the amount of calories you consume on a given day, you start to avoid those dreaded plateaus that can be an unfortunate side effects of constant calorie diets (1).
Typically, your days consists of those low, medium, or high calorie days, each with their own respective benefits to help you get to where you want to be. Your low days are meant to maximize the amount of fat burned so you start to see some real gains to weight loss. Those medium calorie days will work to maintain and build muscle, especially if you are active and workout during this time. Those high calorie days will boost your metabolism to burn it off and refill energy stores for future days so you no longer feel sluggish or depleted.
For those looking to avoid plateaus, the zig zag diet is right for you. Depending on your fitness level, the amount of calories per day will certainly change but you need to be make sure you have adequate amounts of fuel to carry you through your daily life.
Benefits Of The Zig Zag Diet
The zig zag diet does consist of a few great benefits worth noting as you consider making this lifestyle change for yourself. Benefits include:
Avoid plateaus: Don’t worry about hitting those dreaded plateaus that constant calorie diets follow.
More muscle: Work to maintain and build muscle so you don’t sacrifice current gains and those you continue to make in the gym.
Less fat: With your metabolism working overtime, you will work to shed that fat and really give yourself a chance at a lean physique.
Metabolic confusion: Test your metabolism and see just what it can do when you need it to work for you by consistently changing up the amount of calories your body processes (2).
Easily adjustable: Depending on your activity level, this is easily adjustable and can be done using calculations based on your information and amount of activity you perform.
How This Diet Works
We’ll offer an example of what a typical day may look like. While you will still be eating quality and nutritional food, you are changing the amount of calories on a given day. Ensuring enough protein is in your diet is huge, but you can cycle with carbs. Here is an example of what the numbers look like (always adjust calories to you and your lifestyle).
Monday: 1,800
Tuesday: 2,000
Wednesday: 1,800
Thursday: 1,600
Friday: 2,000
Saturday: 1,800
Sunday: 2,000
How The Zig Zag Diet Can Break A Plateau
The zig zag diet can work to break through any plateau because it requires you to zig zag your way around calories and the amount that you consume. This will cause metabolic confusion which can be helpful in the long run especially when it comes to burning off calories. By kicking your metabolism into gear, you work to lose weight while still maintaining and potentially gaining muscle mass (3).
Is It Worth It?
Dieting can be very subjective and what works for one person may not work for someone else. The zig zag diet ultimately is a safe and effective way to lose weight given that it requires you to eat healthy foods, with the right amount of calories per day (even if a day or two are slightly lower), and maintain control so you don’t diet the wrong way. Effective for bursting through plateaus, the zig zag diet is worth it, especially when it comes to staying on track and not falling victim to the dreaded dieting lull, which often times leads to you reverting back to old habits.
Wrap Up
The zig zag diet, or calorie cycling, is a great dieting technique to help break dieting plateaus and keep you on track. We all know dieting can be hard so why not set ourselves up for success with a worthwhile and effective technique that can really work to boost our gains. Check out the zig zag diet today and really see what it can do for you. When done right, you won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Patterson, Ruth E.; Laughlin, Gail A.; Sears, Dorothy D.; LaCroix, Andrea Z.; et al. (2015). “Intermittent Fasting And Human Metabolic Health”. (source)
Freire, Rachel (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets”. (source)
This Is How Deep You Should Squat
Which one gives you more gains? The Deep squat or regular parallel squat?
When it comes to leg training there seems to be a constant emphasis on knee pain and protecting the joint from damage. And why the hell not? The knees are perhaps the most important body parts to maintain for any athlete, serious or otherwise. Knee health is paramount for peak performance.
Speaking of which, if you want to wreck shit in the gym and have monster wheels – then what’s the one workout you’d look to? If you said anything but the squat, you deserve a punch right in the jaw. The squat is the number one workout for a reason and it has been said before. But there’s another underlying debate that many squat experts wonder about. Which is better, deep squatting or regular squats?
Deep Squats Vs Standard Squats
If you ask most people about squats and knee health they’d tell you that performing the movement too deep will damage the front knee joint, but it seems like that’s a misconceived notion. Studies have proven that a deeper squat will prove to provide stronger glutes, hamstrings, calves, and quads.
But that’s not all. It seems like deep squats also provide increased knee stability. The two major ligaments in the knee, the ACL and PCL, are less strained the more the knees are bent. What’s that mean for the deep squat? It seems that the deeper the squat the less pressure is put on the knees and ligaments.
So does that mean you shouldn’t bother with the regular parallel squat? Not at all. If you’re someone with chronic knee pain then it would probably be beneficial to stick to the parallel squat. Despite the fact that deep squats may prove beneficial to your knee health in the long run, it can be risky if you’re not used to performing the action.
Parallel squats are still great for your legs and knees when performed correctly, so truly you can’t go wrong. By having form and control while performing either squat, you’re sure to see some awesome results.
No matter which squat you prefer it’s always best to keep the basics in mind. If you want to come out the other end with some strong and well defined legs then you better focus on form. Squatting uses multiple muscle groups, not only in your legs but your core, back, and shoulders as well.
If you want to jump into deep squats, then avoid the heavy weight in the beginning until your form is sufficient. Once that’s out of the way then pack on the weight and watch your legs grow. And of course, don’t ignore knee pain – once you feel something isn’t right, stop putting pressure on that knee and go get it checked out.
So which type of squats do you use to get your wheels in fighting form? Let us know in the comments below and be sure to follow us on Facebook and Twitter.
Benefits of Fruit For Bodybuilders Despite Myths
We’re all told fruit is good for us, but certain myths may be preventing us from really maximizing our goals.
We are told from a young age that we must eat fruit. And for good reason. Healthy and packed with nutrients, these sweet foods keep us away from the sugary and artificial junk that seems far more appealing. The trouble for fruit is that when sugar gets attacked as the main source of weight problems, fruit ironically gets thrown into the mix.
Fruit contains natural sugar and while this may be different from the artificial stuff that plagues a lot of products, just the word sugar is enough to send people into a tailspin. When it comes to our bodybuilding goals, it is important to remember to have fruit in your diet and the benefits are beyond great. Even if you take a great multivitamin or pump yourself with other supplements, nothing compares to the real deal. Of course, anything can be had in moderation, but don’t let certain myths around fruit deter you from seeing gains become reality.
While certain myths may exist around fruit, the benefits are undeniable. Sure, natural sugar may go against certain diets, like keto for example, but if your body craves it, give yourself a piece of fruit. It’s better than binging and going for the real sweet treats.
Myths Around Fruit
You can eat as much fruit as you want without gaining weight.
While we would love for this to be true, again, anything in moderation is best. Fruit does contain high amount of simple sugar (although natural!) and a good amount of calories so making sure you eat the right amount of fruit and at the right time is important.
Eating fruit before bed is a bad idea.
Conflicting ideas around this exist but grabbing a piece of fruit late night is better than some alternatives. Depending on the calories in that piece of fruit, and your goals for weight loss or maintenance, just be cautious of which fruit you eat before bed.
Some fruits are better for you than others.
Fruit is all nutritious and each has certain benefits in their own right. If you don’t like pomegranate, don’t force yourself to eat it because you think you should. Eat what you enjoy and get all the nutrients you need to succeed.
Sugar in fruit is bad for your health goals.
The sugar found in fruit is natural and something your body needs. When you start to crave something sweet, reach for an apple or your favorite fruit because its better than grabbing that candy bar or soda. Also, whole fruit takes time to digest so you feel full and your body can metabolize much easier.
Benefits Of Fruit
Weight Management
When it comes to weight loss or maintenance, it’s all about calories in and out. Fruit is a healthy alternative to sugary foods and will satisfy that sweet tooth without pumping you with extra calories (1). Also, fiber in fruit helps keep you full longer so you don’t snack as much ruining all of your goals. Fiber also slows the rate of the natural sugar being released so you don’t suffer from spikes or crashes.
Full Of Nutrients
It may go without saying, but we should say it anyway. Fruit will pump you full of all those vital nutrients you need for daily functioning. The vitamins and minerals will offer a variety of benefits and really work to keep your body in top shape. While a multivitamin is a great aid to have in your dietary regimen for those nutrients you miss from food, nothing beats what you’ll get from eating all of that whole food.
Cognitive Assistance
The nutrients in fruit will help with your central nervous system as well as the maintenance of brain functions and health. Fruits can help reduce stress and slow age-related decline in brain function (2).
Best Fruits For Gains
Oranges
Oranges are a great source of vitamin C which is vital for aiding in immune health (3), especially as we get closer to cold and flu season. They can also help lower cholesterol and blood pressure since they are rich in potassium. The polyphenols in oranges help with brain development and memory functions.
Watermelon
Watermelon can help lower inflammation and oxidative damage since it is rich in lycopene and vitamin C. Citrulline in watermelon can also help relieve muscle soreness (4) to aid in recovery so you are ready to go for that next workout much sooner.
Apples
High in fiber and water, apples are great for helping you feel full longer aiding in weight loss to alleviate any snacking tendencies. Containing pectin, they act as a good prebiotic to help the good bacteria in your gut.
Pineapple
Pineapple has great benefits for immunity as well as inflammation to keep you healthier overall. Bromelain and manganese are important for bone regeneration and bone growth, so this fruit can really benefit your overall structure.
Bananas
Bananas have great benefits to regulate blood sugar levels and improve digestion. High in antioxidants, bananas can help reduce damage done by free radicals and lower your risk of some diseases. They can also help with muscle cramps and soreness as a result of exercise (5) so this fruit is great for athletes when it comes to recovery and endurance exercise.
Wrap Up
Despite some myths surrounding fruit, these sweet treats are great for bodybuilders and all athletes, as well as everyday people. While it is important to consume fruit in moderation and watch out for what time you eat it, don’t be alarmed because it has sugar. The sugar in fruit is natural and digests easier than processed sugar and your body needs it to function. Getting all those vital nutrients from whole foods is important for your overall growth and development so don’t let certain myths ruin your diet by eliminating fruit. Pick up some fresh fruit today and enjoy all that it has to offer.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Fujioka, Ken; Greenway, Frank; Sheard, Judy; Ying, Yu (2006). “The effects of grapefruit on weight and insulin resistance: relationship to the metabolic syndrome”. (source)
Conner, Tamlin S.; Brookie, Kate L.; Carr, Anitra C.; Mainvil, Louise A.; Vissers, Margreet C. M. (2017). “Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial”. (source)
Carr, Anitra C.; Maggini, Silvia (2017). “Vitamin C and Immune Function”. (source)
Perez-Guisado, Joaquin; Jakeman, Philip M. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Hallissey, Hannah Marie (2014). “The Use Of Bananas In Preventing Exercise Associated Muscle Cramps”. (source)
Matt Jansen: Genetics Are Only Truly Seen Through Work Ethic
Matt Jansen goes into detail about why it’s a mistake to judges a bodybuilder’s genetic potential early in their career.
There’s a lot of talk about genetics in bodybuilding. That’s because when you reach the top levels of pro bodybuilding – your genetic potential can make or break your chance at Olympia victory. Though there have been exceptions – genetics can be the deciding factor between being a Ronnie Coleman and a bodybuilder who doesn’t make the top 5 at Olympia. That being said, there might be too much emphasis put on genetics to the point where it discourages bodybuilders from succeeding. In our latest GI Exclusive interview, bodybuilding coach Matt Jansen explains how the true potential of bodybuilding genetics might not be known without putting in the hard work first.
Straight off the heels of a big victory for Nick Walker at the New York Pro 2021, Matt Jansen is a bodybuilding coach worth listening to. He’s behind some of the best upcoming talent in pro bodybuilding. Most importantly, he has the knowledge to be a true valuable asset and not simply an online self proclaimed guru.
During our conversation with Matt Jansen, we asked him the role genetic potential plays in bodybuilding. How important are the right kind of genetics to succeed in bodybuilding? Are some people genetically predisposed to not succeed in the sport? Should they call in the towel before they sacrifice too much time?
Matt Jansen believes that it’s a mistake to judge a young bodybuilder’s genetics early in their career. According to Jansen, it’s impossible to truly know the genetic potential of someone before they actually put the work in. Too often has Jansen seen genetics used as an excuse to quit or as a reasoning for poor placing. The reality is it could take years of hard and honest training to know what your genetics truly are capable of.
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Watch our GI Exclusive segment with Matt Jansen above!
Matt Jansen uses bodybuilder Brett Wilkin as an example. Jansen states that if he had assessed Wilkin’s genetic potential four years ago – he would have given him some grim news. That would have likely discouraged the bodybuilder. Maybe he would have found another path in life.
Instead, Matt Jansen worked with Brett Wilkin to see how far his body can be pushed. Four years later and Wilkins has shown incredible improvement and is poised to be a true threat in the coming years. Jansen believes that Wilkin would not have made such improvements if he were told that his genetics are holding him back.
At the core of bodybuilding there is something that’s almost impossible to grasp. In fact, it’s at the core of all sports champions. There are many tactics, guides, and expectations that are needed to be a champion. Habits and techniques you can learn. But to be truly great requires something deep down. A mental state that can push further past normal limits. There’s no real way to teach someone how to achieve that psychological state.
Perhaps evaluating a person’s genetic potential too early on further hinders a person’s mental preparedness to be great. Matt Jansen seems to believe that nothing should be final until every single option has been tried.
You can watch Matt Jansen go into more detail about bodybuilding and genetics in our latest GI Exclusive interview segment above!
Get Rid of Your Double Chin – Fast!
“I love my double chin,” said no one ever.
Let us begin by saying that spot reduction is not a thing. Meaning? Your double chin is not going away if you do a few neck stretches every day. Going crazy with these spot reduction exercises will leave you with cervical pain at best.
Some people take the spot reduction fiasco a step further by going for skin treatments and other face fat-reducing therapies. These people are anguished when they see fat pilling under their faces just after a few months of their procedures.
We don’t want to sound pessimistic, but if you think you’ll cheat your way to a superhero jawline – that’s not going to happen. Losing face fat is absolutely possible, but it’s going to take weeks’ worth of hard work. Don’t let anybody tell you otherwise.
Why You Have Face Fat
Genetics
Just like with other things fitness, genetics play a major role in your body composition. All of us are built differently. While some people have a chiseled jawline, the others have an oval-shaped face that can accentuate the roundness (and bulkiness) of their faces.
Some people are more genetically dispositioned to gain fat on their face. On the other hand, you probably know a few people who are overweight but could cut a pizza with their razor-sharp jawlines.
Apart from the structure of the face, facial features can have an impact on our appearance. We can reduce the amount of fat stored on our faces but no amount of dieting or exercise is going to change the underlying structure.
Body Fat Percentage
It goes without saying – if you’re generously overweight, no amount of sharp facial features can hide your face fat. Most of the fat in our bodies is stored under our skins and is distributed to all our body parts in varying degrees.
The thing about face fat is, it’s pretty hard to hide. Unlike with your love handles, you don’t have the option to cover them with layers of clothing. The new face mask lifestyle does help though.
Reducing your body fat percentage is the only way that double chin is going away. As you start to lose weight, you’ll see the fat shedding off your cheeks, jawline, neck, and overall body. But how do you lose body fat, you ask? This brings us to our next section.
How To Lose Face Fat
Follow a Calorie Deficit Diet
The quickest and the most effective way to shed body fat is to follow a calorie deficit diet. In a deficit diet, you’re burning more calories than you’re consuming. In a deficit diet since your body is short on energy, it burns stored fat to power itself. Quiet a robust system if you ask us.
Most people make the mistake of going too hard with the deficit. For losing 2-5 pounds every week, you should not be cutting out more than 100-150 calories from your diet. You should always ease into a deficit diet.
As you get comfortable with your new diet and your body starts responding, you should then take a call on cutting out more calories. Every person will respond differently to a reduction in calories and you should approach it with a trial and error mindset.
Cutting too few calories will result in an ineffective diet plan, and cutting too much will lead to a loss of muscle mass (if you have any). If you cut too much too soon, you’ll feel lethargic throughout the day and you’ll be more prone to binge eating and falling for cheat meals because of your cravings.
Weight Training
Resistance training is an underutilized tool when it comes to burning body fat. Heavy compound weightlifting can ramp up your fat loss process. Your metabolic rate jumps sharply between sets and post-workout while your body recovers.
The rise in the metabolic rate helps burn fat even when you’re not active. You should train at least 4-5 times every week to keep your metabolism in peak conditioning. Your workouts should be high intensity and high volume consisting mainly of compound lifts.
Studies have shown that targeting multiple muscle groups at once with compound exercises like squats, deadlifts, and military presses can lead to an increase in metabolic rate, muscle mass, and strength.
HIIT Cardio
Cardio is probably the most expected thing on the list. While cardio is a great fat-burning tool, you shouldn’t spend all your time climbing a Stairmaster to nowhere. Most people walk on a treadmill like they are after a dangling carrot in front of their noses. What does it remind you of? It speaks volumes about non-smart work.
To get rid of the double chin at the earliest, you should do a HIIT cardio session after your resistance training workouts. A HIIT cardio session should not last more than 10 minutes. In the 10-minute session, alternate between one minute of all-out sprinting and one minute of brisk walking.
Make Protein Your Go-To
Protein is your best friend if your goal is to lose the double chin. Not only does protein help in gaining muscle mass and losing fat, but it also helps recover faster after workouts and in retaining muscle mass.
Protein is also great at making you feel full for longer periods of time. If you plan on going out with friends but don’t want to feast on junk food, your best bet would be to gulp down a protein shake before heading out.
You should also eat a protein-rich meal first thing after waking up as according to a study published in the International Journal of Obesity, eating a high-protein diet in the morning—at least double what you’re eating now—can help you consume 400 fewer calories throughout the day and burn more fat over time.
Use Fat-Loss Supplements
Although we don’t want you to treat this as your primary option, fat-loss supplements can be an incredibly effective way of getting rid of the excess boy fat. Disclaimer: most of the fat loss supplements on the market are complete garbage.
Buy a fat loss supplement that has the following ingredients:
3 to 6 mg of caffeine per kilogram of your body weight
0.1 to 0.2 milligrams of yohimbine per kilogram of bodyweight
1 serving of Phoneix
You should use weight loss supplements only if you’re on a deadline and are not seeing the desired results.
Are you trying to get rid of your double chin? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
3 Compound Exercises For Massive Biceps and Triceps
Do these three compound exercises to build massive biceps and triceps.
For many people, the size of their arms is directly proportional to their self-esteem. Arms are one of the first muscle groups people focus on when they start working out. Even though arms are such a popular muscle group, only a few people have shirt ripping guns. While it may seem like a daunting task to get those bulging biceps and horseshoe-shaped triceps, knowing exactly what to do to challenge your muscles to see growth is imperative in actually achieving that.
Let’s take a look at some compound exercises for arms to really work those muscles into something you will love. Whether it be a compound bicep exercise or a compound tricep exercise, your entire arm will start to see great definition and something you can be proud of.
Benefits Of Strong Arms
Aside from the obvious benefit of a ripped aesthetic, strong arms play an important role in both sport specific and functional movements. The ability to provide stability to those vulnerable joints like your shoulders and elbows is something we shouldn’t take for granted. Also, by working those arms, you will start to see increased grip strength (1) as a results of those exercises you are performing. This will greatly increase the output you do during training for those results during performance.
What Are Compound Exercises?
Compound exercises are multi-joint movements which help in building size and strength and can increase your volume and intensity for all exercises (2). Isolation exercises (involving single joint), on the other hand, help in building muscle definition and separation. If you’re just starting out or have hit a plateau, compound exercises will help take your gains to the next level. By performing compound exercises, you will work multiple muscles with just one exercise to save time while also building better mind-muscle connection. For those looking to shed some weight, by working more muscle groups, you are burning more calories, thus leading to a decrease in weight for a more shredded aesthetic.
Compound Tricep Exercises
Close Grip Bench Press
Majority of the people have weaker triceps as compared to their biceps. This is why we like starting our workouts with triceps. Close grip bench press is one of the best exercises to build size and strength in your triceps.
Make sure you maintain a full range of motion while performing this exercise. Your triceps consist of three heads; lateral, medial and long. You need to train them equally to ensure an overall growth. The close grip bench press works the medial and lateral triceps heads.
Barbell Skullcrushers
Overhead movements like the barbell skull crushers work the long head of your triceps. The long head is the hardest to develop as only a few exercises target it. If you haven’t done this exercise in the past, ask for a spot from someone at your gym.
Lie on a flat bench with your arms stretched outwards while holding a barbell. Keep your elbows fixed at a position as your lower the barbell so it is a couple of inches away from your forehead. Return to the starting position and squeeze your triceps at the top of the movement.
Dips
You don’t always need to use additional weights to build muscle. Bodyweight dips are a great exercise to add mass to your triceps. If the bodyweight variation feels too easy, feel free to add resistance by using weights.
You don’t need to lift heavy weight to build muscle mass in your arms. Pumping blood into the muscle by performing higher reps and following a full range of motion will do the trick. Your chest should be parallel to your hands at the bottom of the movement and your elbows should be locked out at the top of the movement.
Compound Bicep Exercises
Barbell Curls
Bicep curls are one of the most effective bicep building exercises. Take a five-minute rest after you finish your triceps workout so the blood leaves your triceps. Muscle pumps occur when blood enters your target muscle group.
Use an Olympic barbell for the barbell curls. Maintain a strict form as you curl the barbell. Don’t swing your back or use momentum to lift the weights. Using improper form can lead to an injury.
Alternate Dumbbell Curls
Alternate dumbbell curls are a textbook bicep exercise. This exercise helps you in establishing a mind-muscle connection with your biceps as you’re targeting one bicep at a time. Maintain a full range of motion and avoid using momentum.
Pause and squeeze your biceps at the top of the movement. Stand with the dumbbells at your sides with your palms facing each other. Your palms should be supinated at the top of the movement.
Underhand Pull-Ups
Underhand pull-ups are the ultimate bicep finisher. This exercise is incredibly effective as you lift your entire bodyweight using your biceps. If you can’t perform bodyweight pull-ups, use an assisted pull-up machine or a spotter.
By the end of this exercise, your pythons will be filled with lactic acid. Holding the pull-up bar with a wide grip will focus on your inner biceps and a narrow grip will work your outer biceps.
Compound Exercises For Arms
These exercises above will greatly influence your arm growth so you start to see some real muscle definition and shredded arms you want most. To help with increase energy and muscle pumps, look towards using a great pre-workout supplement to really provide for a solid workout. On top of that, check out a high-quality protein supplement in order to advance muscle growth and help with recovery so you bounce back faster for that next workout.
Exercises
Sets
Reps
Close Grip Bench Press
3
12
Barbell Skullcrushers
3
12
Dips
3
20
Barbell Curls
3
12
Alternate Dumbbell Curls
3
15
Underhand Pull-Ups
3
20
Wrap Up
For those looking get those shredded arms, compound exercises are where you want to look. These will work multiple muscle groups while also giving you the edge when it comes to burning calories and saving time in the gym. Whether it be a compound bicep exercise or a compound tricep exercise, knowing which compound exercises for arms to perform will prove to be worthwhile for those gains. Give these exercises a try and be confident in showing off those absolutely shredded arms.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Juan Morel Calls Out Copycat Cookie Companies Stealing Ideas
Juan Morel isn’t pleased with copycat companies.
It appears that Juan Morel is fed up with companies stealing ideas. The bodybuilder recently called out companies who have been stealing he and his wife’s ideas and passing them off as their own. Juan Morel brow beat these accused thieves in a recent post making the rounds on social media.
There’s nothing quite like healthy competition. It drives businesses to produce greater, more superior products than their rivals. A healthy rivalry can drive greater profits for both businesses involved.
However, when those same rivalries can take on a darker twist. There are some companies that aim to completely copy another’s game plan. They aim to steal the very identity of their rivals and pass it off as their own creation. When that starts to happen, things can get ugly.
It appears that very thing has been happening to Karen and Juan Morel. The bodybuilder and his wife have their own business, a gourmet cookie company named My Cookie Dealer. The business has garnered a ton of followers and fanfare since it’s launch. But it seems that other companies have been stealing those same idea that have built the My Cookie Dealer brand.
A Firm Message
Well, Juan Morel has had enough. The bodybuilder took to Instagram and had this to say to those stealing the company’s ideas.
We worked so hard to build OUR company. The way we do things is because is specific and never meant as marketing. When someone comes around when you worked really hard to build something and they pretend they are here to help and then copy you!
One thing is to start a cookie company; hey I’m cool with that nothing wrong with starting you’re own company but when you’re web page and you’re Instagram looks like ours. And I’m getting non stop DMs from people sending me your profile that you are copying us. You should be embarrassed, you are not original and should be ashamed. Down to “perfecting” strawberry poptart cookie?!!? #beendoingthissince2018 You’re legit wild. We SUPPORT so many bodybuilding shows, AS in ACTUALLY sponsor the shows- you think you can come to my family? YOU are a JOKE.
I don’t put people on blast; BUT enough is enough.
Watch the people around you because they are the thieves.
This is definitely an unfortunate situation for Karen and Juan Morel. To work so hard and see your ideas stolen, it can truly be disheartening. Hopefully they’re able to put an end to those out there who are brazenly stealing their ideas.
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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.
Samir Bannout: Arnold Schwarzenegger Won Olympia 1980 Because Of His Name
Samir Bannout’s First Hand Account Of Arnold Schwarzenegger’s Controversial Olympia 1980 Win
One of the most controversial Mr. Olympia competitions in history was in 1980. It was the year that Arnold Schwarzenegger decided to compete last minute after stepping away from the sport. He ended up winning first place and his 7th Olympia trophy. Many fans believed that it was an unearned win fueled by his rising Hollywood fame. It was an infamous moment in pro bodybuilding history. In our latest GI Exclusive interview, Samir Bannout shares his first hand account both back stage and on stage of Arnold Schwarzenegger’s Olympia 1980 win.
Samir Bannout is a bodybuilding legend in his own right. He is a Mr. Olympia champion and considered by many to have one of the greatest physiques of all time. He was also present at the 1980 Mr. Olympia competition. We sat down with Samir via video chat for our latest GI Exclusive interview. During that conversation, we asked him to reflect on his first hand account of Arnold Schwarzenegger’s return and the drama that ensued at Mr. Olympia 1980.
Arnold Schwarzenegger’s Secret Competition Prep
Samir Bannout notes that the first thing he remembers I seeing Arnold Schwarzenegger in the gym about a month before the Mr. Olympia. While Arnold did not confirm anything, Samir could tell from the nature of his training that he was preparing to compete again. In fact, he was not completely surprised when Arnold eventually announced he would appear at the Mr. Olympia. It seems that perhaps it wasn’t as last minute a decision as many believe. Simply a surprise to the public.
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Check out our latest GI Exclusive segment with Samir Bannout above!
The Press Conference Aggression
Samir Bannout goes on to describe the press conference before the Mr. Olympia. This is where the drama started to build up. Samir recalls Arnold Schwarzenegger saying some harsh words – particularly to Mike Mentzer. This wasn’t particularly off character for Arnold – who was always cocky as part of his bodybuilding persona. But due to his sudden appearance last minute at this specific competition – the cocky trash talk was received a little differently.
Mike Mentzer became so angry from the press conference comments that he and Arnold Schwarzenegger physically attacked each other. The rest of the athletes and staff had to pull Mike and Arnold apart. That’s how heated things were before the actual competition even started. Of course, this didn’t bode well for what was to come.
Arnold Schwarzenegger’s Controversial Olympia Win
Arnold Schwarzenegger ultimately was crowned the winner of the Mr. Olympia 1980. This decision was so poorly received that Frank Zane threw his trophy to the ground and multiple athletes stormed off stage. It was clear that many disagreed with the judges decision.
So what about Samir Bannout? Did he disagree with the call? He makes it clear in our conversation that he felt Arnold Schwarzenegger did not deserve to win the Mr. Olympia 1980. In fact, while he does not have confirmation, he has heard many rumors from trusted friends in the industry. Rumors that imply that Arnold Schwarzenegger received help from the judges due to his rising star in Hollywood.
There are those who thought perhaps Arnold was scored more favorably because of how much power he held as a celebrity. Or alternatively, he was so beloved that the judges scored more on Arnold the icon rather than his conditioning.
“Yeah of course so many people got pissed off and I also believe they have the right to get mad,” Samir Bannout states in our interview. He continues:
“I think the assumption was then… do I know exactly what happened or why did Arnold win? Sometimes you have to remember, Arnold had a lot of fans. And he’s Arnold. Everyone looked up to Arnold. And so, I heard that some of the judges loved Arnold. Loved him as Arnold. They didn’t care about his conditioning that day. They voted for him as Arnold and that’s not right. Me personally if my brother was on stage, doesn’t deserve to win, I wouldn’t let him win.”
Samir Bannout makes a point to state he has no proof of this. It’s a rumor he has heard from enough people to trust in the topic. That’s a testament to just how controversial Arnold Schwarzenegger’s 1980 victory was. While all of these claims may simply be one day proven false – it’s the optics that led to such fervor.
Arnold Schwarzenegger’s last minute entry, his conditioning being off compared to his prime, and his rising fame outside of bodybuilding all created an atmosphere ripe for conspiracy theories and unhappy fans.
We may never know the truth behind what exactly happened or if there was truly foul play. But Samir Bannout’s recounting of the Olympia 1980 is wonderfully entertaining and insightful. It provides a behind the scenes oral history of a very infamous and dramatic moment in bodybuilding history.
You can watch Samir Bannout go into full detail about the 1980 Mr. Olympia by watching our latest GI Exclusive interview above!