All Posts By Presser
Guy Cisternino Explodes, Yells at Gym Members During Legday Training
Guy Cisternino exploded in anger during a recent training session.
Guy Cisternino has recently gone viral as he was caught yelling at gym patrons during his training. The video clip of the 212 bodybuilder has been making the rounds and many people have different opinions on the issue.
Bodybuilding at the highest levels requires a great deal of focus and dedication. You can not expect to be one of the best in the world and half ass your training. You have to be willing to push yourself to the limit. The intensity required in training is on a whole other level. It’s what veteran bodybuilder Guy Cisternino understands well.
During a recent legday training session, Guy Cisternino exploded in anger at two gym patrons. The reason for his explosive rage was due to the other gym goers breaking his concentration during his set. Cisternino confronted the two male patrons as the confrontation intensified.
Angry Moment at the Gym
WATCH THE END!!!Lift with purpose and passion! Not everyone is here for the same reason, but gym etiquette and respect these days with cell phones, people with camera crews, fucking around, only training hard when the cameras rolling, isnt training. Have a dam purpose, go there with your purpose to better yourself, the whole “if it’s not filmed, it didn’t happen” mentality is complete bullshit. Train hard, let your hard work show the results and success will follow.
It’s clear that Guy Cisternino was distracted by the actions of the patrons. What’s unclear is exactly what the two men were doing that was so egregious that Cisternino needed to confront them.
More to the Story
As it stands, Cisternino released a follow up video explaining the situation in detail. It’s a pretty long video, clocking in at one hour and twenty minutes. You can take a look at the full video below.
Clearing the air about the hack video!
Had a long conversation and not only that my man @davidmstrongg the kid involved in the incident and came on towards the end. Everyone who was pointing the finger thinking this was some out rage out of the blue, well I won’t say I’ll wait for the apologies but let’s see how many of y’all are real men/woman and can say that. And the dude Dave I got nothing but respect for that dude for coming on. Next time we’re at @destinationdallastexas him and I are getting a training session on camera #Quadro style! Remember don’t assume and there’s always 2 sides to every story.
What do you think about Guy Cisternino and this recent incident?
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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.
The HGH Bubble Gut: What Causes Abdominal Distention In Bodybuilders?
The reason for abdominal distention and how bubble gut affects bodybuilders.
Anyone following professional bodybuilding will have noticed the recent trend of stomach distention in bodybuilders, particularly in recent history. The trend has become even more pronounced over the last 5 years, with images of Mr. Olympia contestants like Kai Greene, or current champion, Phil Heath, and even previous champions like Ronnie Coleman showing signs of excessive stomach distention despite having extremely low body fat.
Many spectators and fans have been left wondering what causes the appearance of a ‘bubble gut’ on these athletes and why has it become so common. Stomach distention has become known as a variety of names in bodybuilding circles as “HGH gut” or “insulin gut,” or more simply, “bodybuilder belly” and “muscle gut.” As these names suggest, the stomach distention in bodybuilders is believed to be caused by insulin and human growth hormone (HGH) abuse.
Let’s dive into HGH bubble gut and why bodybuilders are willing to go through this in order to achieve their desired results. Does the human drive to win outweigh the health consequences of something like bubble gut? We’ll check this out and see why this is such a big deal, especially for bodybuilders at the top of their game. We’ve all seen it, so let’s find out what it is, what causes it, and ways to prevent it to avoid that bloated, rounded physique.
Anatomy Of The Abdomen
The human abdomen can be broken down into 3 layers. There is the musculature including the rectus and tranverse abdominus and the internal and external obliques. These are of course essential for providing balance and stability during those massive lifts, while also popping out to give you an absolutely shredded aesthetic people will envy.
Then there is the fascia involved which is basically a casing for the muscles to sit in that offers protection and connects your skin to the tissue that is directly underneath it. But deeper is the extraperitoneal fat, omentum, and the actual organs inside the peritoneum. This is the real stuff we want to protect, but using HGH and other substances can greatly affect what we seek to so desperately keep healthy and intact.
What Is Abdominal Distention & Bubble Gut?
Abdominal distention occurs when substances, like air or fluid, accumulate in your abdomen and cause the expansion of your stomach to move past a normal level, being your waist. In bodybuilders, this is known as bubble gut, and it gives off the appearance that they have excess fat and heavy bloating around the gut (1). We’ve all seen it. Although they still have those six-pack abs popping through, the mid section is very much rounded out leaving us wondering just what is going on. Well, it is the effect of HGH and other substances bodybuilders use to get that extra leg up on the competition, and while it may seem to work, it certainly doesn’t look as good as a leaned out flat stomach.
Causes of Bubble Gut In Bodybuilders
When it comes down to it, knowing what causes bubble gut will prove to be important when looking to avoid it. Common causes of bubble gut include:
Human growth hormone (HGH) abuse: A common side effect is excessive growth of certain tissues and this can really make that stomach bulge pronounced.
Insulin abuse: Typically stacked with HGH, insulin can increase fat storage behind the stomach giving off that rounded look.
High Calorie & Carb Diets: Those on high calorie diets most likely have food staying in their stomach for longer periods of time. As for those with high carb diets, the increase in glycogen increases water retention and this can offer a bloated look.
HGH & Effect On The Abdomen
When combined with proper training, multiple supplements, and a diet that is extremely high in protein, the use of insulin and human growth hormone leads to considerable and significant increases in muscle mass (2). This causes not only an increase in mass in the rectus abdominis, or “the six pack” musculature itself, but also in the muscles that lie underneath it, including the muscular layer of the abdomen.
The combined growth of these muscles in turn causes the entire midsection to grow and eventually protrude, giving a ‘blocky’ appearance and contributing to stomach distention. Many bodybuilders also combine HGH, along with other substances, with insulin use – a practice known as “stacking” – which can further increase these effects.
Over time, insulin use can cause increased fat storage behind the abdomen, known as visceral fat contributing to the omentum, which can also contribute to a larger abdomen. With plenty of androgens and Insulin-like Growth Factor floating around in the circulation, internal organs can also be affected. They, like muscles, also have receptors for these hormones albeit in lower concentrations than skeletal muscle.
Why Bodybuilders Still Use HGH
Despite the unfortunate side effect of bubble gut, bodybuilders continue to use HGH and other substances. For many, the obvious choice would be to stop using such substances as they will only hurt in the long term. But with such a competitive mindset, it just isn’t that easy. What HGH use does is it will work to increase muscle mass, enhance bone density, promote better performance, and offer less body fat. Now, as a bodybuilder, that sounds pretty good.
The mindset around simply dealing with the repercussions in order to hold that Mr. Olympia trophy seems like a no brainer. But at the end of the day, bubble gut comes back to haunt many and using HGH and other substances to gain that extra edge is proving to be more detrimental than originally thought. Don’t let you hard work slip away with a rounded, bloated physique come competition day. The drive to win is great but getting there efficiently, safely, and in a healthy way is more important than just taking the victory as is.
How To Prevent Bubble Gut
Bubble gut is not necessarily one isolated problem, especially for those in the bodybuilding community. Let’s say you take HGH and insulin, but also are working with a high carb diet as you look to bulk up. Right there are three things potentially causing your bubble gut, so working in tandem to make those changes is important, especially as we seek to see some real changes that we want most (3). Some ways to avoid and prevent bubble gut are:
Limit HGH and insulin use: As you get closer to competition and performance time, start to taper off your use of these substances. Since they will continue to help you bulk as you get closer to competition time, you want to be shredded, not rounded. Work to limit the use and avoid gut distention.
Reduce carb intake: This seems like a relatively easy fix and will help you avoid bloating and bubble gut. Your intake of protein can be high, but just work to lower the carbs a bit. With higher protein intake, you will feel more full and work to boost that muscle growth anyway.
Try other forms of dieting: This may help your body adapt better to these sudden changes and something like intermittent fasting can greatly affect your ability to cut. By limiting your caloric intake and doing so safely, you give yourself the best chance at seeing those desired changes while doing so in a safe and healthy way.
Wrap Up
Abdominal distention, or bubble gut, is a wild phenomenon that makes us question just what is going on. But there is an easy answer and potential fix if a bodybuilder so chooses to partake. Using HGH and insulin, while matched by a high calorie or high carb diet, can simply cause problems that you just don’t want or need. That massive physique is already big enough and bubble gut can give off an appearance of stored fat or bloating that no bodybuilders wants. Looking at ways to change these habits can help you avoid bubble gut so you no longer deal with that rounded physique once competition time rolls around. On top of that, your overall health and wellness will greatly improve.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Malagelada, Juan R.; Accarino, Anna; Azpiroz, Fernando (2017). “Bloating and Abdominal Distention: Old Misconceptions and Current Knowledge”. (source)
Harvard Health Publishing (2018). “Growth hormone, athletic performance, and aging”. (source)
Lacy, Brian E.; Cangemi, David; Vazquez-Roque, Maria (2021). “Management of Chronic Abdominal Distention and Bloating”. (source)
Hell Raiser Training Will Pulverize Your Muscles Into A Pulp
Put your muscles through hell.
We’ve covered a lot of different training methods, all of them hardcore in their own right. The Hell Raiser Training program sounds like it could be one of the most brutal workout plans out there. If you haven’t heard of Hell Raiser Training then listen up. It’s a twelve week program meant to give you some massive muscle gains by putting you through some sweet, sweet torture.
The Gist
Invented by Tom Fuller, the idea behind the whole program is to push your muscles past their limits by performing a hell-centric rep. Yeah we know, you’re probably saying what the hell is a “hell-centric” rep. We’ll get to that in a moment. To begin with, you have to start by finding out what 80% of your 1 rep max weight is.
For example, if you normally max out with a 70 lb one rep curl – then you have to find 80% of that weight. You then perform curls with that 80% max weight (in this case 56 lbs) for 8 reps. This is when things begin to get interesting. After your regular reps you perform four additional reps. So what makes those extra 4 so special? Well, your training partner offers resistance by pulling down the weight you lift. You then slowly descend while your partner keeps light pressure for about five seconds.
The idea is to put your already burning muscles through that extra bit of torture. Fuller emphasizes that during the resistance phase that it is essential to allow for a steady descent on the way down. This way you’ll get the added burn. Once you’ve gotten through the first twelve weeks of training, Fuller suggests that you switch things up and perform the training every other week, incorporating different techniques in the interim for variety.
Day 1: Arms
• Close Grip Bench – 2 sets, 8 reps + 4 Hell-centric reps (HR)• One Arm Machine Triceps Ext – 2 sets, 8 reps + 4 HR• Lying DB Triceps Ext – 2 sets x 8 reps + 4 HR• Standing DB Curls – 2 sets x 8 reps + 4 HR• DB Preacher Curls – 2 sets x 8 reps + 4 HR• Reverse Curls – 2 sets x 8 reps + 4 HR• Forward and Reverse Wrist Curls – 2 sets x 8 reps + 4 HR
Day 2: Legs
• Leg Press – 2 sets x 8 reps + 4 HR• Leg Extension – 2 sets x 8 reps + 4 HR• Hack Squats – 2 sets x 8 reps + 4 HR• Hamstring Raises – 2 sets x 8 reps + 4 HR• Standing Leg Curls – 2 sets x 8 reps + 4 HR
Day 3: Rest
Day 4: Chest and Shoulders
• BB/Smith or DB Press – 2 sets x 8 reps + 4 HR• Incline Smith or DB Flyes – 2 sets x 8 reps + 4 HR• Pec Dec – 2 sets x 8 reps + 4 HR• DB or Smith Military Press – 2 sets x 8 reps + 4 HR• Side Laterals – 2 sets x 8 reps + 4 HR• Barbell Shrugs – 2 sets x 8 reps + 4 HR
Day 5: Back/Rear Delts/Calves
• Wide Grip Pull Ups – 2 sets x 8 reps + 4 HR• T-Bar – 2 sets x 8 reps + 4 HR• Narrow Grip Pull Downs – 2 sets x 8 reps + 4 HR• Reverse Pec Dec or Bent Laterals – 2 sets x 8 reps + 4 HR• Calf Extensions – 2 sets x 8 reps + 4 HR• Calf Raises – 2 sets x 8 reps + 4 HR
Day 6 & 7: More Rest & Relief
Have you done Hell Raiser Training before? Let us know your results in the comments below and be sure to follow us on Facebook and Twitter.
Master The Power Snatch and Watch Your Gains Skyrocket!
Developing Max Power
For many athletes and sportspeople, being powerful is absolutely crucial and can prove to be the difference between success and failure. This article will break down one of the greatest power-based exercises that can be performed for athletic development – the power snatch.
The Benefits of the Power Snatch
The power snatch is an exercise that is typically performed by Olympic weightlifters looking to improve their snatch performance. However, nowadays Olympic lifting is being performed more frequently by athletes from other sports as it is a method for increasing overall power output (1).
There are a number of specific benefits associated with the power snatch and therefore, for any individuals looking to improve power, it is worthwhile considering incorporating the power snatch into their training.
Bar Height
In the power snatch, it is not necessary to drop down into a squat in order to catch the bar. As a result of this, the bar must be pulled higher and with more power to allow it to be caught in a more upright position. Those who particularly struggle with final phase of the snatch or with the high pull will find this exercise to be of great benefit and it may improve their overall snatching ability.
Second and Third Pull Power
In a similar vein, the power snatch is an excellent developer of the second and third pull. The power snatch forces the lifter to pull maximally and “throw” the bar overhead. With a full snatch, dropping down quickly and deeply into a squat can compensate for a poor or inefficient pull.
Being capable of pulling powerfully and extending quickly through the hips will cause the bar to accelerate faster and facilitate a more efficient snatch (2). Therefore, practicing the power snatch regularly and improving one’s rate of force development will help to accelerate the bar to a greater extent and improve overall snatch performance.
Learning the Snatch
The snatch is a highly technical lift that takes time to learn properly – it is very important that time is taken and progress is gradual. Typically, coaches will start with the block or hang power snatch so that the individual can begin to learn the movement patterns and requirements for the snatch. Once this has been established, they can then be progressed to the floor. When pulling from the floor, a specific emphasis should be placed on developing both the 1st and 2nd pull (3).
The power snatch tends to be slightly easier to instruct than the full snatch due to the fact that the barbell can be caught in high and there is no need to drop into the overhead squat position. Once the power snatch has been perfected, then the overhead squat position can be taught through exercises. such as snatch balance, to gradually advance them to the point where they are eventually ready to perform a full snatch.
Snatching with Limited Mobility
Snatching with poor mobility is a recipe for disaster. Every single joint must be utilized during the snatch and must therefore be supple and be capable of moving through a great range of motion (4). For every serious lifter mobility should be a priority and should be worked on frequently.
However, for those who have restricted mobility, performing the power snatch is recommended. The full snatch is a lot more demanding on the joints as they are required to move through a larger range than the power snatch.
Increased Technical Training
For the Olympic Lifter, it’s unwise to practice heavy lifts with every session. With any type of physical training, it’s essential to program in a tapering period to allow for recovery.
Regularly performing technique-focused power snatches with moderate loads will not be overly taxing on the body and can therefore be performed very regularly without impacting the recovery process. Additionally, this may refine technique, enhance power and therefore improve one’s overall snatching ability.
How To Power Snatch
As mentioned, the power snatch differs from a full snatch in during the power snatch the bar is caught relatively high and a deep squat is not required. The full snatch involves driving the bar up and overhead but then rapidly dropping into a deep squat in order to catch the bar.
The main benefit of the power snatch is that, because the bar must be caught high, the lifter must generate maximal power in order to get the bar directly overhead and establish a strong and stable overhead position.
The following number of points run through how to appropriately and effectively complete a power snatch.
1) Assume the snatch position
Feet slightly wider than hips, toes pointed out, bar in close proximity to the shins, gripping the bar with straight arms and hands wider than shoulders. The way in which a lifter sets up is determined by their physical attributes and therefore, there is not a “universal” snatching position.
2) Perform a standard snatch pull (first, second and third pull)
This involves initially lifting the bar from the floor, bringing the bar up to the thighs, extending powerfully through the hips and pulling aggressively upward on the bar.
3) Catch the bar high
Look to “catch” the bar high and do not not allow it to push the body down into a deep squat – the lifter should not drop beyond parallel with the floor. Catching high will ensure that maximal power is produced during the pulls and lead to an efficient turnover and strong overhead position (5).
When performing a power snatch, it is essential that the lifter does not change anything about their snatch technique or adjust their mechanics to allow them to complete the lift. For example, a common error is to jump the legs out wide when catching the bar overhead to give them an advantage and prevent them from dropping too deep.
Adjusting movement patterns and mechanics for the power snatch may cause movement problems with the full snatch. Therefore, if movement begins to break down or inconsistencies begin to creep in with the power snatch, consider reducing the weight on the bar so that proper movement is restored.
Power Snatch Programming
Power snatches can be incorporated into many different training regimes but should only be included if it aligns with the individuals goals and targets. If a lifters goal is to improve their snatching ability, then it would make a great deal of sense to program in regular power snatches to improve their bar speed and pulling power.
It may be the case that an individual is already efficient at the power snatch, if this is the case, it would be worthwhile spending a greater amount of time on the full snatch to allow them to become more accustomed to handling heavier loads.
Testing a lifters one rep max can be beneficial for consequent programming to ensure that the correct weight and intensity are prescribed (6).
For developing bar speed and technique, it is recommended to perform 1-3 repetitions using 50-75% of the lifters full snatch 1 rep max.
For developing strength speed and for lighter training days, it is recommended to perform 1-2 repetitions using 70-85% of the lifters full snatch 1 rep max.
While improving the power snatch can certainly be beneficial, it should not be more important than improving the full snatch. Therefore, it is worthwhile assessing one’s full snatch regularly and look to pinpoint weak areas that can be improved.
Those who can power snatch a great deal of weight (more than 85% of their full snatch), may be stronger pullers already and therefore should focus more on the transition and getting under the bar quickly.
Conversely, those who can already rapidly drop under the bar and catch, may be better suited to concentrating on the power snatch for a period of time in order to develop their power generation and technique.
Final Word
There is no denying that the power snatch is one of the best exercises that can be performed for developing speed and power. Therefore, this exercise is highly recommended, not only for Olympic lifters, but also for athletes, sportspeople and lifters looking to develop their overall power.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Hackett, Daniel; Davies, Tim; Soomro, Najeebullah; Halaki, Mark (2016-7). “Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis”. British Journal of Sports Medicine. 50 (14): 865–872. doi:10.1136/bjsports-2015-094951. ISSN 1473-0480. PMID 26626268.
2-Hornsby, W. Guy; Gentles, Jeremy A.; MacDonald, Christopher J.; Mizuguchi, Satoshi; Ramsey, Michael W.; Stone, Michael H. (October 13, 2017). “Maximum Strength, Rate of Force Development, Jump Height, and Peak Power Alterations in Weightlifters across Five Months of Training”. Sports. 5 (4). doi:10.3390/sports5040078. ISSN 2075-4663. PMC 5969034. PMID 29910439.
3-Harbili, Erbil; Alptekin, Ahmet (May 1, 2014). “Comparative Kinematic Analysis of the Snatch Lifts in Elite Male Adolescent Weightlifters”. Journal of Sports Science & Medicine. 13 (2): 417–422. ISSN 1303-2968. PMC 3990899. PMID 24790499.
4-Gourgoulis, V.; Aggelousis, N.; Mavromatis, G.; Garas, A. (2000-8). “Three-dimensional kinematic analysis of the snatch of elite Greek weightlifters”. Journal of Sports Sciences. 18 (8): 643–652. doi:10.1080/02640410050082332. ISSN 0264-0414. PMID 10972413.
5-“Power Snatch Technique”. educ.jmu.edu.
6-Faigenbaum, Avery D.; McFarland, James E.; Herman, Robert; Naclerio, Fernando; Ratamess, Nicholas A.; Kang, Jie; Myer, Gregory D. (2012-2). “RELIABILITY OF THE ONE REPETITION-MAXIMUM POWER CLEAN TEST IN ADOLESCENT ATHLETES”. Journal of strength and conditioning research / National Strength & Conditioning Association. 26 (2): 432–437. doi:10.1519/JSC.0b013e318220db2c. ISSN 1064-8011. PMC 3561668. PMID 22233786.
Melle Mel: Dexter Jackson Should Have Won Mr. Olympia 2020
Melle Mel doesn’t believe any of the bodybuilders were vastly superior at the Olympia 2020 and that Dexter Jackson should have won
By and large, the Mr. Olympia 2020 was not a very controversial one. After many years of close calls and fans contradicting the judges’ decisions – this past Olympia was pretty straight forward. Most fans and experts agree that Big Ramy was the clear cut victor. And that’s exactly what the judges gave him. But hip hop artist and bodybuilding enthusiast Melle Mel doesn’t quite agree. He doesn’t think Big Ramy looked vastly superior to anyone else in the top 10 on that stage. In our latest GI Exclusive interview, Melle Mel explains why he believes Dexter Jackson should have won the Mr. Olympia 2020.
Most fans of bodybuilding didn’t argue with Big Ramy winning the Mr. Olympia 2020. By most accounts, it was clear that he was the superior athlete on stage. Melle Mel isn’t a man who falls in this category. In fact, he thinks that Big Ramy’s excellence was a bit overrated.
This isn’t to say that Big Ramy didn’t bring his A game. Far from it. In fact, Melle Mel believes that most of the bodybuilders in the top 10 had incredible physiques. His problem is that not one of them stood out from the other clearly. It was so close in his mind – that any of the top 10 could have been claimed champion and no one would have a problem with it.
With that in mind, Melle Mel believes that Dexter Jackson should have been claimed the champion of the Mr. Olympia 2021. He has two reasons for this belief. First, it was Dexter’s last show and sending him off with a victory would have been a nice bookend to his career. Second, his aesthetic represents the true goal of bodybuilding more than anyone else on stage. At least, that’s what Melle Mel believes.
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Check out our latest GI Exclusive segment with Melle Mel above!
Bodybuilders like Big Ramy, Brandon Curry, and even Phil Heath certainly have more mass than Dexter Jackson. But Melle Mel doesn’t see Men’s Open bodybuilding as a battle of mass. The goal is to bring in mass, conditioning, and aesthetic into a perfect package. He believes most bodybuilders today fall short on the aesthetic side of things. Everyone except for Dexter Jackson.
“How many of those guys gave a better body than Dex?” Melle Mel states in our interview. “They don’t. But they’ll [the judges] find reasons to not give it to Dex.”
Melle Mel goes on to explain how Dexter Jackson won the Mr. Olympia one time previously by beating Jay Cutler. And Jay Cutler became Mr. Olympia after defeating Ronnie Coleman. So if Dexter was able to be Cutler – how was he not able to beat Ronnie before Cutler became champion? In Melle Mel’s mind it’s because the judges didn’t want to give Dexter Jackson the victory.
Of course, it must be said that bodybuilder’s physiques change year after year. Just because Jay Cutler beat Ronnie Coleman one year (after Ronnie had already been slowly fading), doesn’t mean Cutler was the same quality years later when he lost to Dexter Jackson.
And that brings up the ultimate disconnect that can happen with bodybuilding fans, judges, and athletes. Bodybuilding is ultimately subjective. Even with a set of rules and standards. Even with images of past champions to give a benchmark for what excellence is – the mind’s eye sees what it wants to see. We all walk through life with different perspectives. It flavors our judgement.
So maybe Melle Mel is right. Maybe we’ve all bought into the size game and the narrative that Big Ramy was vastly superior at the Olympia 2020. Or perhaps Melle Mel is simply falling victim to his own subjective viewpoints. At the end of the day, it’s that kind of debate that can make the sport of bodybuilding so exciting and dramatic.
You can watch Melle Mel’s full thoughts on the Olympia 2020 in our latest GI Exclusive interview segment above!
How Dana Linn Bailey Works Out For A Shredded Aesthetic
This workout routine from Dana Linn Bailey will work to give you a seriously shredded physique.
Dana Linn Bailey is an American Pro bodybuilder and 2013 Olympia winner in the Figure Division. She is also a popular Internet personality and entrepreneur seeking to take what she knows about the fitness world to better the lives of others.
For many of us, finding a great workout routine that fits our lifestyle is incredibly important. With so many exercises to choose from, it can be overwhelming trying to put something together that we can not only enjoy but get the most out of. Looking to the pros and those with massive and shredded physiques is one way to get to where we want to be. As perfect examples of hard work and dedication, their workout routines are exactly what we need to succeed and they are proof of what these workouts can do. This amazing workout routine from Dana Linn Bailey is one to give you a shredded physique you want most.
As a true professional and Olympia winner, Dana Linn Bailey knows just what to do in order to see that much desired growth take place and these workouts will fire up your muscles to grow.
Full Name: Dana Linn Bailey (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
125-135 lbs.
5’5’’
05/30/1983
Division
Era
Nationality
Fitness & Figure
2010
American
With an approach to lifting heavy weights and really taking advantage of higher sets and reps, Bailey seeks to not only work hard but also keep her workouts fun and engaging so they never grow stale. As a real competitor and one to watch, these workouts will fit into your busy schedule nicely so you can work hard and not spend all day in the gym. Plus, you won’t be disappointed by the results.
About Dana Linn Bailey
In her youth, Bailey was always active, encouraged to partake in regular activities to stay physically involved. Trying a variety of sports, she found she had an innate ability to be competitive and this would prove her well into her bodybuilding career. She earned her pro card in 2011 and would go on to win several more competitions before her 2013 Olympia victory, thus putting her on the map as a serious contender in the pro circuit. She is now an Internet personality and entrepreneur seeking to pass her knowledge onto others so they too can be confident in their physique like she is.
Dana Linn Bailey Training Routine
This training routine from Dana Linn Bailey will see heavy compound movements matched by other great isolation exercises to really target certain muscle groups to provide for some serious growth. Keeping a fun and engaging routine in your repertoire is important, especially as you work hard. The choice to continue to enjoy what you are doing is important as you look toward seeing gains and wanting to love building your craft and physique. Higher sets and reps will allow more time under tension and a better chance at growth.
Shoulder Routine For Desired Boulders
Exercises
Sets
Reps
Seated Cable Front Raise
4
10
Seated Cable Face Pulls
4
10
Seated Cable Overhead Press
4
10
Standing Dumbbell Lateral Raise
4
12
Dumbbell Overhead Press
4
12
Incline Dumbbell Rear Fly
4
10
Alternating Front Raise
4
12
Chest Workout For Rounded Pecs
Exercises
Sets
Reps
Bench Press
5
5
Incline Bench Press
4
8
Incline Dumbbell Press
5
10
Incline Cable Fly
5
10
Cable Cross Fly
4
10
Leg Routine For Massive Lower Body
Exercises
Sets
Reps
Seated Leg Curl
4
10
Back Squat
5
8
Long Pause Squat
5
6
Lying Leg Curl
4
10
Barbell Stiff Leg Deadlift
5
10
Sumo Squat
4
8
Single Leg Extension
5
8
Bulgarian Split Squat
4
10
Back Workout For Wider Lats
Exercises
Sets
Reps
Cable Lat Pulldown
4
10
Close Grip Seated Cable Row
4
12
Wagon Wheel Barbell Deadlift
4
8
Wide Grip Lat Pulldown
4
10
Behind The Back Pulldown
4
12
Barbell Rows
4
8
Reverse Push-Up
4
10
Machine Rear Delt Fly
4
12
Arms Routine For Bigger Bis and Tris
Exercises
Sets
Reps
Barbell Curls
4
10
Dumbbell Hammer Curls
4
12
Reverse Grip Cable Curl
4
10
Reverse Grip Pulldown
4
10
Skullcrushers
4
12
Close Grip Press
4
10
Overhead Rope Cable Extension
4
12
Triceps Pulldown
4
12
Featured Supplement
While Dana Linn Bailey uses her own supplements of choice, having a solid supplement routine is important for seeing growth and those desired gains we all want most. Having supplements like intra-workouts and protein powders are important for tackling those needs during and after your workout to ensure you get the right nutrients into your body to help you fully maximize your workout, but a good pre-workout can really boost your training sessions to new heights. We wanted to share a great pre-workout with you so you are ready to tackle anything that comes your way.
Performance Lab SPORT Pre
Performance Lab Sport Pre is another high quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase.
Price: $39.00
Try Performance Lab SPORT Pre Today
Check out our list of the Best Pre-Workout Supplements for more awesome products!
Wrap Up
This training routine from Dana Linn Bailey is one to seriously fire up those muscles to allow for a shredded aesthetic that you will love. Working with higher weight, sets, and reps will allow for those muscles to get real work done while also providing for a fun and engaging way to continue working out. Taking advice from the pros is a great way to maximize our own gains and Dana Linn Bailey is a true professional to learn from.
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 Dana Lynn Bailey Instagram
How to Boost Weight Loss Through Cheat Meals
It’s possible to eat your favorite foods and still lose weight. Actually, eating your favorite foods, occasionally, can help boost weight loss.
There’s a bunch of false information surfing the internet about how losing weight only comes from eating “clean” foods. And while eating clean foods helps, weight loss comes from an energy deficit, regardless of the foods you choose to eat.
Not only that, but you need to eat enough calories to maintain and build muscle mass, which is important for losing weight and building an astonishing physique, and including your favorite foods will help make sure you’re eating enough calories. Plus, it will make your weight loss journey more sustainable since it won’t make losing weight a total buzzkill.
Below, find out how cheat meals can be beneficial for your weight loss goal.
Calories In Vs. Calories Out
The reason you’ll be able to lose weight when eating cheat meals is simple. Losing weight comes down to your calories in vs. your calories out (1). If you intake fewer calories than you’re burning, you’ll lose weight. No matter what you eat! This means you can go on an all candy diet like this doctor and still lose weight.
However, that’s not the healthiest approach to take since eating healthier foods will provide your body with the vitamins and minerals it needs to function properly. But if you don’t care about your health and just want to lose as much weight as possible while enjoying your favorite foods, then it’s probably nice to know that you have the option to eat whatever you want and still lose weight.
Aside from the health benefits eating healthy brings you though, eating your proper personal macronutrients will also affect how you look. To build your best-looking physique, you’ll need to make sure you’re eating adequate amounts of protein, and cookies, cake, and pizza just won’t give you the protein you need for maximal muscle growth (2).
With that being said, I recommend you follow flexible dieting — eating healthy 80% of the time and 20% of the time you can eat whatever you want – so long as you’re hitting proper nutritional targets — calories, protein, fat, and carbs. This will allow you to eat your favorite foods in moderation, have optimal health, and build your best physique.
Importance of Building Muscle for Weight Loss
When many people go into the gym to lose weight, they place way too much emphasis on cardio. That’s why oftentimes you’ll see overweight people spending all their time on the treadmill and elliptical machines. And while some cardio is beneficial for your health and for fat loss, strength training is much better for weight loss. That’s because the more muscle you have, the faster your metabolism will be, meaning you’ll burn more calories throughout the day (3).
Calories Are Imperative for Muscle Mass
In order to build optimal muscle mass though to rev up your metabolism, you’ll need to make sure you’re consuming enough calories. And there’s no better way to consume more calories than to eat some good ole’ cheat meals. Junk food has more calories than “healthy” foods, which means it will be a lot easier for you to eat more. Plus, it’s not punishment either indulging in your favorite desserts.
Low-Calorie Diets Are Bad
And while making sure you’re in a caloric deficit is important for weight loss, spreading yourself too thin with a calorie restriction has its drawbacks. For one, it’s not a sustainable way to lose weight. You’ll end up burning out and never reaching your weight loss goal.
Studies show that low-calorie diets can decrease the number of calories you burn (4).
Another issue with low-calorie diets is that they destroy your metabolism since they deteriorate your muscle mass (5). Your muscles need enough calories to give them the energy to not only build more muscle but to also hold onto the muscle you have. If you’re not eating enough, then you’ll slow down your metabolism since you’ll have less muscle.
This is why having some cheat meals here and there can be beneficial for making sure you’re eating enough calories.
Refeed Days Benefits
Now, this doesn’t mean I’m giving you permission to go on an all-out eating spree. That will only prolong you reaching your goals and will end up making you hold onto some unwanted fat. However, I’m allowing you to have some wiggle room with your diet, and actually, I recommend you do. There are smarter ways to go about this though.
A good way to allow yourself some room for cheat meals is by having a refeed day once a week. On this day, you’ll consume about 20-30% calories more than normal, which you can get from your favorite foods. This will ramp up your metabolism and help you build more muscle and maintain muscle mass while cutting weight.
In fact, this study investigating subjects undergoing a calorie restriction for 7 weeks found that those who had a 2 day refeed day helped preserved their resting metabolic rate (6).
That’s because putting your body in a continuous caloric deficit lowers your leptin levels, which hurts your body’s fat-burning process. Including a refeed day into your diet will temporarily increase your leptin levels to prevent adaptive thermogenesis, a survival process that may interfere with weight loss (7).
Benefits of Cheat Days
Although cheat days get a bad rep, they’re warranted and will make reaching your weight loss goal easier, more enjoyable, and sustainable. Below is a list of different benefits of having some cheat meals/days.
Makes weight loss sustainable
Revs-up your metabolism
Helps you maintain muscle when cutting
Helps you build muscle
Makes your life more enjoyable
Don’t Go OverBoard
So now you have been given the pass on pigging out on your favorite foods from time to time guilt-free but be sure you don’t go overboard with it. Just like losing weight comes down to burning more calories than you consume, gaining weight is the reverse — consuming more calories than you burn. And as you likely know, that’s easy to do with cheat meals. That’s why I recommend only a couple of cheat meals a week on refeed days or allowing yourself a little wiggle room each day for your favorite snack or two, in moderation, of course.
Conclusion
Losing weight can suck at times. Oftentimes, that means going on a very low-calorie diet and cutting out your favorite foods for many people. However, having an occasional cheat meal won’t mess up your progress and will make weight loss more enjoyable, sustainable, and easier to achieve.
What’s your favorite cheat meal? Tell us and follow us on Instagram and Facebook.
References
1 – Strasser, B., Spreitzer, A., & Haber, P. (2007). Fat loss depends on energy deficit only, independently of the method for weight loss. Annals of nutrition & metabolism, 51(5), 428–432. https://doi.org/10.1159/000111162
2 – Carbone, J. W., & Pasiakos, S. M. (2019). Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients, 11(5), 1136. https://doi.org/10.3390/nu11051136
3 – McPherron, A. C., Guo, T., Bond, N. D., & Gavrilova, O. (2013). Increasing muscle mass to improve metabolism. Adipocyte, 2(2), 92–98. https://doi.org/10.4161/adip.22500
4 – Müller, M. J., & Bosy-Westphal, A. (2013). Adaptive thermogenesis with weight loss in humans. Obesity (Silver Spring, Md.), 21(2), 218–228. https://doi.org/10.1002/oby.20027
5 – Willoughby, D., Hewlings, S., & Kalman, D. (2018). Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review. Nutrients, 10(12), 1876. https://doi.org/10.3390/nu10121876
6 – Campbell et al. 2020. Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. J. Funct. Morphol. Kinesiol.2020, 5(1), 19; https://doi.org/10.3390/jfmk5010019
7 – Dirlewanger, M., di Vetta, V., Guenat, E., Battilana, P., Seematter, G., Schneiter, P., Jéquier, E., & Tappy, L. (2000). Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 24(11), 1413–1418. https://doi.org/10.1038/sj.ijo.0801395
10 Reasons Why You’ll Never Have Big Calves
Calves are one of the most underrated body parts. A pair of chiseled calves can arguably overshadow shirt-ripping arms. But it’s easier said than done, lower legs can be a stubborn muscle group to develop.
Look around your gym, and you’ll see many guys flexing their arms and pecs in their mirror, but you’ll hardly see anyone showing off their calves. Turning your calves into full-grown bulls tests your grit and mettle. It’s also what separates the men from the boys.
Don’t get us wrong, this article is not meant to discourage you. We have put together a list of reasons why most people fail to build their calves. Avoid committing these mistakes, and you’ll be the owner of two big and beautiful cows.
10 Reasons Why You’ll Never Have Big Calves
Treating Calf Workouts Like Accessory Work
If we got a dollar every time someone called it a day after completing two exercises in a calf workout, we’d have our own Bitcoin fund by now. Some people think that since calves are a relatively small muscle group, they don’t need to go too hard on them.
Your lower legs are used to carrying around your bodyweight throughout the day. If you want them to grow, you’ll have to do more than just a few sets on the seated calf raises. Treat your calves like accessories, and they are going to remain that way.
Using Too Much Weight
Most people let their egos get the better of them in the gym. They put on more weights on the bar than they can handle. A limited range of motion is one of the most common mistakes people make while training their little toothpicks.
Range of motion is the name of the game when it comes to calf development. You should be on your toes (just like a ballerina) at the top of the movement and your heels should be a few centimeters off the floor at the bottom of the lift.
Training Too Little
Overtraining is one of the most misunderstood concepts in bodybuilding. Gym bros love to flaunt their broscience on the subject whenever they get a chance. Noobs are advised by the bros to not train their muscles more than twice a week.
The sad news here is that most people can’t train, if they wanted to, with the intensity and volumes required to hit the state of overtraining. There is a big difference between being sore and being overtrained.
Overtraining can impact your CNS (central nervous system) and immunity. How many people do you think can train with the fervor required to overtrain in every single workout? Since your calves are used to taking a beating, the rule of thumb for calf training should be to train them every day if they aren’t sore.
Training in the State of Exhaustion
Many people train their calves after they have been exhausted by a leg workout. These people follow their intuitions and get to the lower leg workout without any planning due to which they end up doing the exercises they’re comfortable performing.
If your calves are lagging, you should train them at the beginning of your workouts. Your other option would be to train them along with your upper legs using super-sets. You can’t expect to build monster calves while you’re out of gas and running on fumes.
Not Hitting Failure
Not training to failure is the extension of the overtraining mentality. Calves get the nastiest of pumps when you train to failure. Not everyone can handle the pain and hence people fall off after doing 10-12 reps.
You aren’t going to see any gains in that rep range. Your calves are used to taking a lot more workload as compared to what you do in your workouts. Training until muscle annihilation and then pushing through it is where the gains lie.
Low Intensity
When it comes to training calves, it’s best to avoid the intensity and volume debate. You need to get the best of both worlds and should be doing high reps with lower weights as well as lower reps with higher weights.
You can add a new dimension to your workouts by using time stops for your sets instead of the usual repetition stops. Instead of doing 12-15 reps of a calf exercise, perform a set straight for two minutes without any rest.
Time under tension (TuT) can also play a major role in developing your calves. Follow the 5:2:2:2 rep tempo (five seconds while lowering the weights, a two-second hold at the bottom, two seconds on the way up, and a two-second contraction at the top) to annihilate your calves.
Training Calves as Single Muscles
You’ll never be able to develop the inverted heart-shaped muscle on the back of your lower leg if you treat it as a single muscle. Your calves consist of three heads and you need to target each head separately.
On a calf raise exercise, keep your feet parallel to each other on the platform to target the medial head. Keeping your toes together and heels apart (forming an ‘A’) will target your outer calf head, and placing your toes apart and heels together (forming a ‘V’) will hit the inner head.
Using the Same Exercises
If your calf exercise arsenal consists only of seated and standing calf raises, you’re not going too far in the lower leg game. The stubborn calf muscles will get used to your workouts soon and stop responding if you don’t keep switching your exercises frequently.
Donkey, smith machine, bodyweight, leg press calf raises, to name a few, should be a part of your lower leg workouts. Your goal should be to not repeat the lower leg exercises before a couple of weeks if you train your lower legs four times a week.
Recovery – massages
Every person has a different muscle composition. Most people with tiny calves have a tight fascia which can require some extra work other than the workouts. Visiting a physiotherapist and getting deep-tissue massages every week can help ignite growth in your calves.
Not Deploying Different Training Principles
Most people use advanced training principles like dropsets, supersets, intraset stretching, BFR training for every muscle group except their calves. Calves are a muscle group that needs these advanced techniques for breaking the plateau.
If you’re serious about building your lower legs, you’ll have to stop this step-motherly behavior. It’d be great if you showed your calves the love they deserve and made up for all the times you screwed up.
How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Mike O’Hearn: People Want To See Logan Paul Get His Ass Kicked… And He Knows It
Mike O’Hearn Answers: Is Logan Paul vs Floyd Mayweather bad for the sport of boxing?
With the Logan Paul vs Floyd Mayweather boxing match right around the corner, the controversial influencer has been making headlines again after an eventful press conference for the bout. Logan Paul as a public figure has been a hotly debated topic for years now. Is his success bad for the future of entertainment? And now more specifically, is his latest fight against Mayweather bad for the future of boxing? In our latest GI Exclusive interview, Mike O’Hearn weighs in on whether or not Logan Paul is a good or bad change for boxing.
The Logan Paul vs Floyd Mayweather boxing match is not the first of it’s kind. Not only has Paul been doing super exhibition PPV matches in the past, but there was also the UFC/boxing crossover of Conor McGregor vs Floyd Mayweather. These “super fights” fall outside the traditional norms of professional boxing. However, they also bring in massive amounts of interest and money. They are arguably more financially successful than real title matches in the sport.
Of course, popularity does not always equal quality. This is the main controversy behind Logan Paul’s entire career. Whether it’s boxing, YouTube, or any other place he appears – Logan Paul brings in massive views and massive money. But does it come at a cost? Does it diminish the credibility and quality of entertainment and sports?
We asked this question during our latest interview with Mike O’Hearn. Mike O’Hearn is a bodybuilder and public figure who’s familiar with controversy. He’s a bodybuilder who has consistently claimed to be all-natural. But the general bodybuilding public don’t believe he’s telling the truth due to his incredible physique. Not only that but O’Hearn is also a man who is familiar with building his own brand and personality beyond just being a bodybuilder.
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Check out our GI Exclusive segment with Mike O’Hearn above!
So what does he think of Logan Paul? His personality, love him or hate him, brings in attention. That attention creates massively attended events. That brings in money – which in turn can help bolster whatever industry Paul is engaging with. His latest, a boxing match against Floyd Mayweather – is set to potentially break records in terms of sales.
Mike O’Hearn sees no problem in Logan Paul’s tactics. While O’Hearn personally does not find Paul entertaining, he also sees the numbers. Most people enjoy watching Paul, either to “hate watch” him or because they are legitimate fans. Either way, Logan Paul is aware of this fact. He’s taking advantage of it. O’Hearn sees no problem in that.
Ultimately the success of Logan Paul relies 100% on his fans continuing to take an interest. He’s not forcing fans to enjoy his boxing crossover events. In that sense, it’s less Logan Paul that is the problem and more the audience. They decide what interests them. Right now, Logan Paul is the thing they want.
Mike O’Hearn goes on to mention that anything you can do to trigger society will always get attention. If you can monetize that attention, then you’re finding success in a tactic that always works.
Mike O’Hearn even relates Logan Paul, his success, and his controversy to modern bodybuilding.
“I said this to some old time bodybuilders that don’t have a big following on social media,” Mike O’Hearn states in our interview. He goes on:
“They’re like, ‘I won the titles, I won all of this, and I don’t get the respect I deserve.’ And it’s like – it’s the world that changes. You have to keep adapting. You have to keep moving with it. It’s the personality. Bruce Lee and Arnold [Schwarzenegger] made it because of their personality. If they were boring cardboard they wouldn’t have made it.”
You can see Mike O’Hearn break down his thoughts on Logan Paul and viral personalities in sports above. Check it out in our latest GI Exclusive interview segment!
NutraBio Classic Whey Protein Review For Quality Whey Concentrate
This whey protein concentrate is one to help you see that desired increase in strength and size.
Product Overview
We all know we need a quality whey supplement to boost both our recovery and gains. For many of us looking to get lean while keeping our shredded physiques, a whey isolate is a safe bet, for it will continue to pump us with protein while limiting the amount of fat and carbs through a more filtered, more isolated process. But for those of us looking to bulk and see an increase in strength and size, a whey concentrate is exactly what we need. With a great balance of carbs, fat, and protein, all your wants and needs for serious growth are just around the corner. NutraBio Classic Whey Protein is an awesome whey concentrate supplement to help with all your workout, health, and wellness needs.
Since protein is the building block of all muscle, finding the right product for you is imperative to your growth, as well as your overall health. In a market heavily saturated with protein supplements, it can be difficult to find the one that works best for you as you sort through all the nonsense. As you look to build and maintain muscle while also looking towards the other health benefits associated with whey concentrate (1), you deserve to have a quality supplement to have your back. NutraBio Classic Whey Protein is that supplement to help you get there.
Shop at NutraBio
NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance. NutraBio is a standout when it comes to clean and effective products and sought to revolutionize the industry by using zero fillers, additives, or excipients of any kind and working to ensure accurate dosages for all active ingredients. With the utmost quality in mind, NutraBio is a transparent and honest company working for your benefit only.
NutraBio Classic Whey Protein Highlights
NutraBio Classic Whey Protein is a 100% whey protein concentrate designed to boost protein synthesis, improve glycogen replenishment and nitrogen retention, and improve anabolic and anti-catabolic mechanisms. On top of that, it will give you continuous gains in muscle growth and strength so you see that desired physique really start to take effect. With an advanced full-spectrum amino acid profile and a clean source of whey, you know these ingredients are ones you can trust. This whey is instantized and agglomerated for greater absorption, so all these nutrients hit you faster for better results.
NutraBio makes sure all their products, including this whey concentrate, are clean and created with only the best in mind for their consumers. A fully disclosed label ensures no proprietary blends, no protein spiking, zero fillers, excipients, hidden ingredients, banned substances, added sugars or carbs, and artificial colors to give you a 100% amazing protein supplement through and through.
Ingredients
Whey Protein Concentrate
This whey used is guaranteed to be the freshest and purest protein available. This 100% non-denatured whey protein concentrate undergoes a low temperature cross flow micro filtration process. Using low temperature ensure that the protein is protected and that the protein keeps the protein fractions intact to give you a high concentration of amino acids. With a full spectrum amino acid profile, you can be sure this whey allows for increased protein synthesis and muscle growth, enhanced recovery, and improved glycogen replenishment and nitrogen retention (2,3).
Other Ingredients
Flavoring: natural and artificial flavor, xantham gum, salt, sucralose, acesulfame potassium. Coloring: beta carotene, blue spirulina
Type
Concentrate
Calories
130
Protein
25g
Carbs
3g
Fat
2g
Sugar
2g
Flavors
Irish Whiskey Cream, Strawberry Shortcake, Chocolate Milkshake, Chocolate Peanut Butter Bliss, Ice Cream Cookie Dream, Creamy Vanilla, Orange Dream, Pistachio Delight, Banana Cream Pie
Number Of Servings
26.5
Best Way To Take
Add 1 scoop with 6 oz. of cold water or your favorite beverage. Mix for 25-30 seconds.
Price, Flavors & Effectiveness
NutraBio Classic Whey Protein is that 100% whey protein concentrate that you need most to boost training and performance to new heights. With just under 30 servings per container, one scoop of this amazing protein will boost your gains and aid in recovery. Amazing flavors only add to this awesome product.
Flavors Include: Irish Whiskey Cream, Strawberry Shortcake, Chocolate Milkshake, Chocolate Peanut Butter Bliss, Ice Cream Cookie Dream, Creamy Vanilla, Orange Dream, Pistachio Delight, Banana Cream Pie.
Pros
100% whey protein concentrate with clean ingredients
Great benefits including muscle growth, recovery, and glycogen replenishment
Advanced full spectrum amino acid profile
Zero proprietary blends, fillers, banned substances, artificial colors, hidden ingredients, and MANY MORE
From a reputable company in NutraBio
Cons
Does contain sucralose and acesulfame potassium for those who stay away from artificial sweeteners
Price: $32.99
Featured NutraBio Athlete
Erik Ramirez
Erik Ramirez is an IFBB pro bodybuilder and NutraBio athlete who uses their supplements to enhance his absolutely shredded aesthetic. Among many competitions, he was crowned the 2015 North American Overall Champion and has competed in other events including the New York Pro, Toronto Pro, Tampa Pro 212, and the 2020 Chicago Pro Men’s Bodybuilding contest. Working with NutraBio, Ramirez only uses high quality supplements to fuel his workouts and recovery and is comfortable with NutraBio given their innovative formulas, clean ingredients, and advanced results for maximum gains.
Overall Value
NutraBio Classic Whey Protein is an amazing 100% whey protein concentrate designed to give you the best chance at seeing growth and aiding in all your training and performance needs. An advanced full spectrum amino acid profile will give you continuous growth and strength while boosting protein synthesis for the best chance at building muscle. NutraBio knows how to create a healthy, safe, and effective supplement and understands the needs of athletes everywhere. What you are really getting is a high-quality whey concentrate designed to give you the boost you need with clean ingredients, a transparent formula, and an honest company backing it. Try NutraBio Classic Whey today and see what this whey concentrate can do for you muscle building goals.
Try NutraBio Classic Whey Protein Today
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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 NutraBio, Erik Ramirez Instagram, and Envato
References
Kadam, Bapurao; Ambadkar, Rajhans; Rathod Kishor; Landge, Sariput (2018). “Health Benefits of Whey: A Brief Review”. (source)
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Hays, Nicholas P.; Kim, Helen; Wells, Amanda M.; Kajkenova, Oumitana; Evans, William J. (2009). “Effects of whey and fortified collagen hydrolysate protein supplements on nitrogen balance and boy composition in older women”. (source)