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Benefits of Assistance Exercises And Why You Need Them
Enhance those big lifts by strengthening your weaknesses with assistance exercises.
We all focus on big lifts and high volume exercises to see growth in our strength and overall performance. But too often do we neglect the weaker muscles that tend to play a huge part in that growth and development. Ironing out those small details can be time consuming and as much as we want to focus on big lifts and huge progress, we must recognize that supplemental work can enhance this as well as provide for overall support and stability for bigger muscle groups. These are called assistance exercises and you should know all about them.
Typically assistance exercises work well for those in competition where you can train for a specific event without having to grind away constantly with the same workout. In efforts to not totally overload your muscles, assistance exercises can help with overtraining and keep you feeling refreshed for every single workout. Assistance exercises work to develop movements and muscle groups associated with certain big lifts or competitive events without actually having to train for that specific event. These exercises assist with what you need to get done in terms of strength training and aerobic capacity.
So, Why Do We Need Them?
Assistance exercises play important roles for not just muscle-building but also support and stabilization (1). By improving on weaknesses of big lifts, certain exercises can really work to enhance your progress and keep you seeing progress with personal gains. That dreaded plateau always strikes and no matter how much weight you put on, it may not be enough to get through the plateau. While drops sets and other supplemental ways to train can break a plateau, assistance exercises can really work to strengthen small muscles around larger muscle groups to give you that extra boost to plow through any plateau.
By working on stabilization and support, assistance exercises can also prevent injury and fix any muscle imbalances that throw off your desired physique. With weak stabilizer muscles, your body relies on other muscle groups to compensate for the lack of strength causing unwanted stress and strain (2). That can lead to injury and keep you out of the gym, really hurting your overall progress. For muscle imbalances, assistance exercises will build those stabilizer muscles to really round out a solid physique to give you increased confidence and strength once competitions come around.
Supplemental and accessory exercises are often misunderstood and not used to their full advantage so understanding how they can benefit you can provide for great progress when the time comes. These will enhance the body’s capabilities to do much more and perform much better.
How To Choose The Right Assistance Exercises
When it comes to choosing the best assistance exercises to perform, find ones that complement each other as well as ones that work in tandem with the lift you are working on. If your main lift is the bench press, you may assist that workout with dumbbell flys and an incline dumbbell press. This will work all aspects of your chest in order to offer total coverage to build your pecs and ultimately support your bench press. You can also choose to work with what are called antagonistic exercises to work opposing muscle groups while also getting the same benefit (3). These will work to counter your main lift while also providing support and stabilization to assist it at the same time.
With that said, it is best to choose those that mimic the same movement pattern but that work to emphasize different motions and amount of load and tension provided. These will also work to improve range of motion but also partial range of motion. Instead of doing a full deadlift, you may consider doing a rack deadlift to strengthen that area of the full lift for maximum benefit.
Types Of Assistance Exercises
Barbell Glute Bridges
The barbell glute bridge is a great way to enhance strength, power and performance and works as a great correction exercise. It targets the gluteal muscles to increase glute activation and muscle hypertrophy. This will assist well with posture and alleviate pain in your knees and lower back. This is a great assistance exercise for the deadlift because it works the last phase of the full lift so you have full control of your pelvis through your glutes and hamstrings.
Box Squats
Box squats will work to enforce proper technique, improve mobility and range of motion and build power and strength as a safe and effective lower body exercise. The increased focus on power to propel yourself from the ground onto the box will increase lower body strength and reinforce the explosive drive needed at the bottom of a back squat. This will also work your core to stay engaged and serves as a good assistance exercise to the back squat.
Dips
While often associated with the triceps, dips serve as a great chest exercise and really work well to complement the bench press as an assistance exercise. It activates many muscle groups and provides for wider chest development and functional movement. For the bench press, dips are beneficial for working your range of motion.
Push Press
For a solid assistance exercise for the overhead press, a push press will incorporate many muscle groups and work to build strong shoulders. It also provides for increased overhead stability to make overhead lifting more comfortable. It can increase hip drive to provide for greater power and allow more weight to be lifted overhead.
Wrap Up
Assistance exercises are really great supplemental exercises to add into your training regimen to improve bigger lifts and offer support and stabilization. Working in tandem with a big lift can provide for much needed support to see more personal growth and increased performance with workouts or competition. Look into what you want to get out of big lifts and try assistance exercises to really elevate your overall performance.
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
Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Han, Kap-Soo; Kang, Seung-Rok; Kwon, Tae-Kyu (2020). “Analysis of Muscle Strength Effects on Exercise Performance Using Dynamic Stabilization Exercise Device”. (source)
Robbins, Daniel W.; Young, Warren B.; Behm, David G.; Payne, Warren R. (2010). “Agonist-antagonist paired set resistance training: a brief review”. (source)
Perfect Your Muscle With The Zercher Squat
Put your muscles to the test.
It’s no secret that every weight lifter loves leg day. Seriously. It’s not mind-numbingly difficult or torturous what so ever. Often times people complain about leg day and to those individuals we have a few words for you: stop your whining.
Leg day is the one day out of the week where you get to focus on some of the most important muscles to develop in the body. Not only do you work your legs, but with most exercises targeting the legs you must utilize your lower back and your core in the movement as well. Want a strong stomach and back? Then perform some squats to make some major gains in those areas.
Now leg day can be a bit tedious, performing the same exercises over and over can be effective to an extent, but ultimately it’ll run you right into the plateau wall of doom. There’s nothing wrong with switching up your routine now and again, but you don’t want to stray too far from the formula that brought you to the dance. So what exercise should you add or supplement to your leg day training? The Zercher squat, that’s what.
What the hell is the Zercher squat? It’s a variant on the regular squat that most of us are used to. It’s not quite a front squat, but it easy to confuse the movements a bit. Firstly, you perform this exercise at a squat rack. Rather than grip the barbell with your hands you load the bar onto your forearms, lock one of your fist with the opposite hand, and perform the squat from that position. Sounds pretty funky, we know. Maybe you’re wondering what the hell is the benefit to performing squats this way? Well be patient and we’ll tell you.
Great for Beginners
The Zercher Squat is great for beginners. Why? Because it works your technique and the mechanics of the exercise. This squat is more of a hip dominant exercise and will also help to improve your posture as well. This exercise could be the key to improving your regular squat and has the added benefit of not having stress your spine. It’s a win-win.
Work Core
Remember when we said squats can work your core? Well the Zercher squat emphasizes working the anterior muscles as much as the posterior chain and legs. The stabilizing anterior muscles, namely the abs and core, can some extra work from this motion. If you want to develop more than just your legs and get a stronger core and back then this exercise is for you.
Squat Deeper
We’ve said it once and we’ll say it for all time. If you want to build up your hamstrings, get some monster calves, some major quad work done, and just generally maximize your leg development, then you need to squat low. By focusing the weight towards the front of body, much like a front squat, you can focus more on squatting lower to get a complete range of motion. Utilizing the Zercher squat to improve your squatting depth will eventually translate to your regular squatting movement.
Is the Zercher squat apart of your move set? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Patrick Moore Hints He’ll Compete at the 2021 California Pro
It looks like Patrick Moore is prepping for the California Pro.
For the past few months Patrick Moore has been making vast improvements. Moore decided to take an extended time off to build upon his physique. Now the bodybuilder is hinting that he’ll be competing at the California Pro in 12 days.
Moore has been criticized heavily in the past. Not for misconduct. Not for anything malicious. But for his physique and whether he belongs in the Men’s Open Bodybuilding division. Many have said he is undersized, that he should consider switching to the Classic Physique division.
While he has been considered undersized in the past, Patrick Moore has shown some great resolve in packing on the muscle. The talented bodybuilder has used his off season wisely. Rather than sitting back and watching the competition, Moore has been using his extended off season to bulk up.
Taking Things to the Next Level
No longer will the idea that he is undersized be an issue for Patrick Moore. The bodybuilder has pumped enough iron to ensure that won’t be a talking point anymore. His recent posts have shown a Moore who has decided to take his growth to the next level.
It’s clear that Patrick Moore has reached a new level in his training.
If I’m betting on myself, then I’ll completely double down?
Patrick Moore is certainly a bodybuilder that is going to shake things up in the coming months. His latest declaration indicates that he will attempt to qualify for the Olympia with a win at the California Pro.
While the bodybuilder doesn’t explicitly say so, he mentions that he will be ready to compete in 12 days (relative from his latest post). Within that time, the California Pro will take place.
Trust, It’s all fun and games until I wanna play too #12days ??
With his current physique, Patrick Moore may well earn his place at the 2021 Olympia. Do you think he will win at the California Pro?
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.
Regan Grimes Profile & Stats
The biography, life, and accomplishments of Regan Grimes
Regan Grimes is a Canadian professional bodybuilder who has competed in both the Men’s Open division and Classic Physique division. His style of training is centered around getting a serious pump which aids in his massive physique.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Regan Grimes (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
215-225 lbs.
5’11”
06/26/1993
Division
Era
Nationality
Classic Physique & Open
2010
Canadian
BIOGRAPHY
Regan is a professional bodybuilder that has been training since he was 17. When Regan first started working out, he just wanted to get stronger and bigger for motocross races. After seeing the results from his training, he became hooked. Regan looked up to Antonie Valliant during his journey. He watched all of Antonie’s training videos and took notes. His love for building his body grew and he decided to begin competing.
Regan made his first appearance in a bodybuilding show at 18 years old and is now an IFBB pro bodybuilder, fitness entrepreneur, and owns his own gym.
TRAINING
Regan’s main goal while working out is getting as much blood flowing to his muscles as much as possible.
His favorite thing about training is ‘the pump’. The pump is warming up to get your blood flowing and to get your joints ready for heavy sets. Proceed to heavy compound exercises to work on your strength and hypertrophy will ensure serious growth.
After the pump, Regan moves on to isolation exercises, but will utilize lighter weights.
Back Workout
Regan adds a bunch of volume to his back workouts. 5 sets per exercise and around 12 repetitions per set. Doing this allows him to train every muscle in his back with enough volume and intensity.
High pull cable row, 5 sets x 12 reps
V Bar smith machine Row, 4 sets x 12-15 reps
DB Rows, 4 sets x 12 reps
Sideways High row hammer strength, 4 sets x 12 reps
Smith machine rack pulls controlled, 4 sets x 12 reps
UPDATED Back Workout
Reverse pulldowns
Low row (Hammer Strength machine)
Mid-row
High row (Hammer Strength machine)
Straight-arm rope pushdown
Rack pull
Biceps & Rear Delts
Dumbbell curls
Rear delt machine fly
Machine preacher curl
NUTRITION
For natural bodybuilders, staying lean while adding on muscle mass can be difficult. It’s normal to gain some excess weight when ‘bulking’, according to Grimes.
Breakfast
Coffee, 2 eggs with 5 oz sliced chicken breast, 100g cream of rice w/ 1/2 cup blueberries and 1 tsp omega oil. Seasonings and additional ingredients are also used.
Post-workout
300g white rice, 6 oz sliced chicken breast, and a large Honeycrisp apple
Meal 3
300g white rice and 6oz chicken breast
Meal 4
Greek salad, 200g chicken skewer, 1 cup lemon rice, 1.4 cups Greek lemon potatoes, 1 bun/roll, and 1 tsp olive oil
Meal 5
300g white rice, 8oz Bison
Meal 6
100g cream of rice and 8oz of salmon
COMPETITION HISTORY
2020
European Pro Men’s Bodybuilding, 4th place
2019
Japan Pro Men’s Bodybuilding, 3rd placde
Romania Muscle Fest Pro Men’s Bodybuilding, 3rd place
2018
Olympia Classic Physique, 8th place
New York Pro Classic Men’s Physique, 1st place
2017
Vancouver Pro, IFBB Men’s Bodybuilding, 2nd place
Wings of Strength Chicago Pro, IFBB Men’s Bodybuilding, 5th place
Tampa Pro, IFBB Men’s Open Bodybuilding, 5th place
2014
Ontario Provincials, 2nd place Open Men’s Heavyweight, 2nd place Junior Heavyweight
Mississauga Luchka O’Brien Classic, Junior Bodybuilding, Men’s Bodybuilding Heavyweight, and Overall, 1st place
2012
Ultimate Fitness Events Bodybuilding Contest (UFE), Middleweight Men’s Bodybuilding, 1st place
Jose Raymond: You Should Never Do Bodybuilding To Make Money
Jose Raymond’s advice to young bodybuilders: don’t become a bodybuilder for fame or money.
If you’re a fan of the sport, it’s common to celebritize the top athletes in the sport. Like any other sport, truly gifted athletes seem larger than life. They accomplish things that are impossible for most average folk. Since the inception of sports as entertainment this has allowed for famous athletes to bring in big money. Suddenly, you have fans who are inspired for partially the wrong reasons. They want to become a star athlete simply to become rich and famous. In our latest GI Exclusive, Jose Raymond shares his key advice to young aspiring bodybuilders. Don’t enter the sport for the money or the fame.
During our interviews and conversations with pro bodybuilders, we always make a point to ask them to share advice for aspiring bodybuilders. The star athletes of today are directly responsible for inspiring the star athletes of tomorrow. So any advice they can share could help shape the future of the sport.
So when we asked Jose Raymond to share his key advice – it was less about specific workout or diet tips. Instead, it was about the mentality behind the sport. His message – don’t become a competitive bodybuilder motivated by money or fame. His reason? Only a very small percentage end up getting that kind of achievement.
Now don’t let this be discouragement from Jose Raymond. Far from it. What Jose wants to express here is a message about passion. Bodybuilding requires an entire lifestyle shift. Whether you compete or not. Whether you succeed or not. You will need to eat, sleep, and train under the strictest of circumstances in order to shape and transform your body. Even if you become successful at it – if you don’t love the process, you will never be happy. It’s just that much of a sacrifice.
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Check out our latest GI Exclusive segment with Jose Raymond above!
That reality behind professional bodybuilding is this – pro bodybuilders don’t make the same kind of revenue overall as other bigger professional sports. That’s not to say there are some who bring in big fame and big dollars. But if you compare it to a sport like football, where even the least talented professional player will make big money simply for being on a pro team, it’s a whole different ballgame compared to pro bodybuilding.
Unlike many other sports, bodybuilders don’t get paid if they lose. You only win prize money for gaining a top placing. And even then, unless you win first place at one of the biggest shows, you won’t earn that much money. Yes, sponsorships and entrepreneurial opportunities can arise from pro bodybuilding. But that takes work in and of itself separate from the work of being a bodybuilder.
Which brings us back to Jose Raymond’s advice. Bodybuilding is hard work. It’s the kind of day in and day out hard work that can burn out many people. So his biggest advice is for a bodybuilder to truly be passionate about the grind and the lifestyle. The money may come and go. The fame may come or may never reach your lane. But if you’re passionate about the sport – none of that will matter. Bodybuilding, at its core, is about self change.
Yes, you can be competitive and want to achieve greatness. That’s the key to any professional competitive sport. But you should make sure to fall back on one thing behind that – passion for the lifestyle of bodybuilding.
You can watch Jose Raymond go into more detail in our latest GI Exclusive interview segment above!
Kai Greene Talks Crypto Currency, Shows Amazing Agility in Pro Wrestling Training
Kai Greene shows his multifaceted interests in his recent talks on crypto currency and some pro wrestling training.
Kai Greene is looking to up his game in the crypto currency market. The bodybuilder appears to be following in the footsteps of famous entrepreneurs like Elon Musk and is looking to invest in SHIBA. At the same time, Kai has also been dabbling in pro wrestling training.
While bodybuilding is one of his major focuses in life, Kai Greene is also a businessman. From a bodybuilding hopeful with a love for art and little to no money in his pocket to the one of the most popular figures in bodybuilding, Kai Greene has changed his life entirely.
With business ventures like his Dynamik Muscle, Kai Greene has established himself as the consummate businessman. An entrepreneur in his own rights dabbling in the supplement game and even releasing his own comic book, Kai knows a thing or two about turning a profit.
Now it appears that his sights are set on a new goal. The stock market.
Recently Kai Greene has made it clear that he’s looking to shift his focus to crypto currency.
Crypto currency is all the rage these days. With businessman like Elon Musk singing the praises of the future of crypto currency, Kai has no intentions of being left behind. Kai Greene shares some of his own thoughts on crypto currency as well as Elon Musk’s influence on the market.
Here’s my look at this.Elon tweets market goes down.Not because of the business but because of the tweet. My educative guess is he is secretly buying as he now knows he can manipulate market to go down with tweets.
— Kai Greene (@KaiGreene) May 17, 2021
#ShibaArmy #Shiba holdersJust so we are all clear…. $SHIBWe are not selling at 0.0000777We are not selling at 0.0001We are not selling at 0.001We are not selling at 0.1We are not selling $SHIBGet on the ? strap in, and enjoy the ride of your life ??? pic.twitter.com/UU3mjSDz7v
— Kai Greene (@KaiGreene) May 17, 2021
Pro Wrestling Training
Besides delving into crypto currency, Kai Greene recently decided to dabble in some pro wrestling training. The bodybuilder recently collaborated with AEW pro wrestler Brian Cage and the results were pretty interesting.
?Stepping into the ring with The Machine @briancage. An experience myself nor my spine will ever forget! I’ve quickly gained a whole new level of respect for wrestlers from amateurs to professionals. Every sport has an art to it.
Kai Greene is an ever changing force and is always looking to explore new options. It’s certainly inspiring to see.
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.
A Complete Guide To Super Greens Supplements
Super greens work to boost our overall health and wellness so nothing stands in our way.
Many of us overlook super green supplements and give ourselves a pass. We take a multivitamin which can pump us with those essential nutrients to optimize growth and bodily functions. Many of us even toss in an omega-3 supplement to really give a boost to our overall health and wellness. But what a good super greens supplement can do is support our overall health and wellness by giving our bodies the right nutrients exactly when we need them so we can fuel and tackle any challenge.
Getting enough greens in our diets is vital to continue to maximize the most out of everything we do. But think about your daily eating routine and really wonder if you are getting enough greens. Making sure we get enough in our diet can help our organs function, cognitive health, and maintain a healthy routine. But too often our often busy schedules force us to resort to other means of nutrition, and while they may not be bad, we can always do better. Super greens are there to fill in any missing nutrient gaps and make sure your health stays priority number one.
We’ve put together this complete guide for super green supplements so you can make the best choice possible for yourself. We know supplementation can be tricky, but knowing exactly what to look for and how to navigate the market can prove to be very much worth your while when looking for the best to boost your growth.
What Are Super Greens Supplements?
Super green supplements are dietary supplements designed to help you reach your daily recommended intake of those vital greens. With benefits ranging from immunity, to energy, and detoxification, it is no wonder why these supplements have taken off in popularity. Typically in powder form, you can mix with water or any desired liquid to get these nutrients into your body. Usually packed with tons of ingredients, like leafy greens, other vegetables, fruits, grasses, and probiotics, these supplements are created to pump you with only the best to keep you operating at maximum capacity.
Benefits Of Super Greens
Super greens will offer you a great foundation for your overall health with a range of benefits stemming from the many vitamins and minerals packed into one serving. A great super greens supplement will:
Increase energy: Consistently supply you with an energy source throughout the day to ensure nothing goes to waste and you burn fuel efficiently.
Offer antioxidants: Fight oxidative damage from free radicals (1).
Improve gut health: Help break down food for maximum nutrient extraction to assist your gut.
Serve as vegetable substitute: Can help fill any missing nutrient gaps missed from a whole food diet.
Key Ingredients In Super Greens
While there are often times many ingredients included in a super greens supplement, these will differ based off brand and formula. This list below are some staples that should be in your super greens supplement.
Leafy Greens: These include things like spinach, kale, and collard greens. Benefits include aiding in digestive health, balancing cholesterol levels, working to maintain weight, boosting energy, and aiding in muscle strength (2).
Grasses: Including wheatgrass, barley grass, and alfalfa grass. These can eliminate toxins, help with digestion, and boost your metabolism.
Vegetables: These include foods like broccoli, carrots, beets, and a host of others. Help with weight loss, cognitive function, and provide great nutrients (3).
Fruits: Typically high in antioxidants like blueberries, goji berries, and acai. Offer great antioxidant properties and pump you with vitamins and minerals.
Probiotics & Digestive Enzymes: Various forms of probiotics and enzymes like amylase, lipase, among others. These can aid in digestion to not upset your stomach and work to improve gut health (4).
Safety & Effectiveness
On the whole, super greens are safe to take and are a great all-natural way to really boost your overall health. Always read the label to see what the respective company advises in terms of use and directions, but the right super greens supplement from a transparent and honest company will give you everything you need. By pumping you with those vital nutrients, it is highly effective in offering aid to your mind and body as you seek the best for yourself, your training, and your lifestyle.
Featured Super Greens Supplement
While there are many great super green supplements, out there, and our list of the Best Super Greens Supplements contains many of them, we wanted to share one that is an all-star product.
Transparent Labs WellnessSeries Prebiotic Greens
Transparent Labs offers a solid super greens supplement with their WellnessSeries Prebiotic Greens, a mineral rich and nutritious prebiotic supplement to maximize nutrient utilization. With two parts to this formula, their Algae Greens delivers much needed vitamins and minerals to aid in detoxification and their Prebiotic Fibers will provide healthy gut fibers to maximize this nutrient utilization. With clean ingredients and a transparent formula, Transparent Labs takes pride in knowing their product is geared towards the needs of the consumer with no ulterior motive.
Price: $39.00
Try Transparent Labs WellnessSeries Prebiotic Greens Here
Check out our list of the Best Super Green Supplements for more awesome products!
Wrap Up
When it comes to supplements to give us real aid to our overall health and wellness, looking to super greens is a great start. A multivitamin and omega-3 supplement may give us the similar benefits, but each works in their own respective way to better us. A super greens product can give you those important vitamins and minerals while working to provide great benefits to you. We know that finding a high quality super greens supplement can be challenging, but we make it our goal to always bring you the best products to give you the best chance at growth. This complete guide will help you as you navigate the world of super greens and look for the best option for your health today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs & Envato
References
National Center for Complementary and Integrative Health. “Antioxidants: In Depth”. (source)
Edith Cowan University (2021). “Green leafy vegetables essential for muscle strength”. (source)
Dias, Joao Silva (2012). “Nutritional Quality and Health Benefits of Vegetables: A Review”. (source)
National Center for Complementary and Integrative Health. “Probiotics: What You Need To Know”. (source)
Blessing Awodibu Pulls Out of Cali Pro, Squashes Beef with Nick Walker
Blessing Awodibu has decided to go back to the drawing board.
Blessing Awodibu won’t be competing at the California Pro. While he was set to step on stage at the show, Blessing has decided to pull out of the show. At the same time, it appears that he has squashed his beef with Nick Walker, giving the NY Pro winner a ton of credit for his dominant performance.
Blessing Awodibu got a pretty huge wake up call at the NY Pro. The popular bodybuilder looked to cement himself as an athlete to watch in his first two IFBB Pro League appearances. Instead it became obvious that Blessing still has some work to do before he can challenge the best of the best.
Pulling Out of the California Pro
A response to a post on social media confirmed that Blessing has decided to get back in the lab and work on his physique.
Blessing Awodibu will NOT be doing the upcoming California Pro.California is scheduled to take place in 2 weeks on the 29th.
After asking him if he plans on competing at Cali Pro, Blessing commented insinuating that he’s not competing anytime soon, perhaps taking a long off-season.“I’m going to take a little break and go back to school, I got work to do.”
While Blessing Awodibu had some high aspirations, it seems that he has decided to take some time off and regroup. Coming in at sixth place at the NY Pro has humbled him immensely it would appear. It was no doubt a learning experience for the popular bodybuilder.
The Beef is Over
Speaking of humbleness, it also appears that Blessing Awodibu has put his beef with Nick Walker to bed. The two had some pretty heated exchanges on social media during the lead up to the NY Pro. After Nick Walker dominated the competition at the show, Blessing felt compelled to give his rival praise.
Just cuz I’m a fan ?
@nick_walker39 aka the #mutant truly lived up to his name this past weekend at the #NYPro.Very honoured to have shared same stage with himWe went back n fourth at each other for the whole 10 weeks straight leading up to the NY pro show, to create hype, interest and excitement for the show. We had everyone talking and glued to bodybuilding for the whole 10 weeks which also allowed myself and Nick to work extra harder in the gym!
I was able to get in the best condition I’ve ever been only to have it all turn upside down a few hours before Indy Pro while Nick dashed to the finish line in style. This isn’t the end. Sometimes by losing a battle you find a new way to win the war and we will battle again! Round 2 is going to be ? Bodybuilding is in good hands. This is the new era!
This was pretty big of Blessing Awodibu to squash the beef with Nick Walker. It takes a level of humbleness and self awareness to not only realize when you’re beat, but that you have work to do.
While he may not have won the NY Pro, the future is still bright for Blessing Awodibu. We will see how he adapts in the future.
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.
Danny Hester: Stop Calling Bodybuilding A Selfish Sport
Danny Hester debunks the persistent myth that bodybuilding and bodybuilders are inherently selfish
Danny Hester is a top level bodybuilder who has been around for a long time. He’s lived and competed through multiple eras of the sport, eventually earned an Olympia title, and trained numerous celebrities on the side. It’s safe to say that he has an in-depth perspective on bodybuilding over the past few generations. That’s why he is angered when people consider bodybuilding a selfish sport. Sometimes even bodybuilders themselves make this statement. In our latest GI Exclusive, Danny Hester explains why bodybuilding is not a selfish sport and how debunking this thinking can lead to more success for aspiring bodybuilders.
On the surface, bodybuilding on a pro level seems to be a passion of vanity. It’s about obsessing over each and every inch of your body and perfecting it. While that may be true, there is also a deep comradery and spirit between bodybuilders who compete in the sport. Not only that – but a bodybuilder is made up of a team – dietitians, trainers, and coaches.
This is the point Danny Hester wants to get across during our new video conversation. He is tired of people, even fellow bodybuilders, calling the sport selfish. Being a niche sport, Hester sees a true connection and togetherness among bodybuilders. Though he does understand where the “selfish” sentiment first came from.
Our discussion started off specifically discussing money in bodybuilding. How hard is it to make a living as a full time bodybuilder? Is it easier today than it was in the past due to online and social media? Ultimately, Danny Hester believes it evens out. It’s not better or worse – just very different.
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Check out our latest GI Exclusive segment with Danny Hester above!
So when it comes to bodybuilders leaving their hometowns, coming to California, and trying to start a life as a bodybuilder – it can be financially hard. This is where the selfish part comes into play. For bodybuilders starting out, the sport and lifestyle can seem selfish. The coast of supplements, gym memberships, and sacrifice in a traditional social life can all amount to an isolated life.
The reality, though, is that bodybuilding is a close knit community. When starting out and facing tough times – it might be easy to become isolated and see selfishness in the sport. So what Danny Hester wants young bodybuilders to know is this. Ask for help more than you do. Don’t be afraid to connect and put yourself out there with other bodybuilders. Don’t assume they all have it figured out because they look successful on social media.
Social media can be a trick. A classic, grass is always greener, scenario. The truth is behind the photos are more real lives with deeper problems than they are letting on. So Danny Hester wants to promote the comradery of bodybuilding. He wants to inspire young bodybuilders to connect more and see the non-selfish side of the sport.
It can be a real revelation. It can help bodybuilders from burning out. It can change the entire perception of bodybuilding at a time when it’s most important. Ultimately, it can make you a better bodybuilder.
You can watch Danny Hester go into more detail in our latest GI Exclusive interview segment above!
How to Drink Alcohol and Still Hit Your Fitness Goal
It’s possible to get into the best shape of your life all while enjoying your favorite drinks. You may have heard the notion that alcohol is horrible for your health — especially for your fitness goal —, and well, while that’s true to an extent, alcohol is fine in moderation, won’t impact your fitness goal, and even has some health benefits.
Fitness should enhance your lifestyle not consume it. If reaching your fitness goal makes you sacrifice your favorite foods and activities, it’s not worth it. Sacrifices including social activities and enjoying your favorite alcoholic beverages with your family, friends, or significant others are still possible while hitting your fitness goal.
Like Jame Bond himself, you can still have a physique that’s athletic with strength and endurance that’s capable of fighting off a beer all while being able to throw back some beer with your friends on the weekend.
If you enjoy drinking, but also want to build the best physique of your life, learn how you can make alcohol a part of your diet below.
Too Much Alcohol is Bad for You
Drinking alcohol isn’t inherently bad for you. Of course, if you drink too much, then yes, alcohol is detrimental to your health, body, and fitness goal. Before diving into the positive effects of alcohol, it’s first important that we cover why you shouldn’t drink too much.
Alcohol can cause several negative effects if you don’t drink with caution. Below is a list of the negative side of alcohol if it isn’t controlled.
Negative Effects of Alcohol
High blood pressure and other heart diseases.
Cancer of the breast, mouth, throat, esophagus, liver, and colon.
Weaker immune system.
Impaired memory and cognitive functioning.
Mental health issues.
I know all these side effects sound daunting, and they are and shouldn’t be taken lightly. However, these are only the effects of drinking TOO much alcohol. If you drink responsibly and in a controlled manner, it can be beneficial for you and still allow you to hit your fitness goal.
Moderate Drinking is Healthy
Aside from the long-term consequences of drinking too much alcohol, alcohol in moderation isn’t unhealthy for you, and in fact, can have some benefits and help you reach your fitness goal. Let’s take a look at some of them below.
Positive Effects of Alcohol
Healthy for your heart.
Prevents kidney stones.
Increased testosterone.
Better brain health.
Improve blood sugar levels.
Better Health
Light to moderate drinking lowers your risk for heart disease. It can raise your “good” HDL cholesterol in your bloodstream and decrease your blood pressure (1). Also, it reduces your stress and temporarily decreases stress and anxiety (2). Moderate drinking keeps your immune system strong and lowers your risk of catching the common cold (3). Moderate drinkers are also 23 percent less likely to develop Alzheimer’s diseases (4).
This study found that moderate drinking is linked to a reduced risk of dementia (5). Studies show that drinking 1-2 glasses a day decreases your chance of developing type 2 diabetes (6).
Increases Testosterone
A low dose of alcohol — approximately 4-5 drinks — actually increases men’s testosterone (7). Interestingly, a 2009 study published by the Journal of Sexual Medicine found that the chances of erectile dysfunction were reduced by 25 to 30 percent among alcohol drinkers (8).
Drinking Doesn’t Impair Your Muscles
A common myth is that alcohol diminishes your muscular gains in the gym, however, that’s only true if you overdrink. Moderate drinking does absolutely nothing to your muscle gains, so if building muscle is your fitness goal, you don’t have anything to worry about (9). (Of course, drinking too much alcohol decreases your muscle’s ability to regenerate, hindering your muscle growth potential.)
Funny enough, bodybuilder, Ronnie Coleman, won his first 1997 Grand Prix Russia after sharing a few drinks (vodka) with bodybuilding legend, Kevin Levrone. What this did is that it made his physique stand out further by making his muscles pop out more. That’s because his muscles were dehydrated, so he looked leaner, more muscular, more chiseled, and more of the freak of nature that he was.
Needless to say, Coleman went on to become one of the greatest bodybuilders of all time after sharing a few drinks that night with Levrone.
Alcohol Isn’t Fattening
Alcohol isn’t fattening, calories are. There’s not a single food in the world that makes you more fat than others, as long as the calories are equal. What it comes down to is how many calories you’re consuming. If you’re in a caloric deficit while enjoying a few drinks, you’ll continue to lose fat. On the contrary, if consuming alcohol puts you in a caloric surplus, you’ll gain fat. So as long as the amount of drinks you have is still within your nutritional targets, it will be fine. In fact, this study shows that moderate drinking leads to a reduction in weight gain (10).
How Much Alcohol is Too Much?
Now, you may be wondering just how much alcohol is considered “moderation.” Well, there’s no one size fits all answer for that since everyone is built differently and has a different tolerance for it. In general, most experts agree that one drink a day for women or two drinks a day for men won’t affect you negatively. However, it’s safe to say that for most people it will be 4-5 drinks for men and 2-3 drinks for women (drunken over a long period though, not all at once, of course).
Drinking Guide to Reaching Your Fitness Goal
If you want to have your cake and eat it too when it comes to alcohol and reaching your fitness goal, there are some rules and guidelines you’ll want to adhere to.
For one, research indicates the red wine is the healthiest for your heart since it’s high in antioxidants (11). Although red wine is deemed the healthiest by researchers, the main thing you’ll want to monitor is how many calories you’re consuming when drinking (besides making sure you’re drinking in moderation as well).
If you’re only planning on having a drink or two, then it’s fine to get a beer, some wine, or a cocktail because that will only end up being around 200-300 calories. With that said, if you intend to have 3-5 drinks, you’ll want to stick to low-calorie drinks.
This would be your favorite liquor of choice (vodka, whiskey, gin) and some water — or you could drink it straight — however, having some water with your drink helps keep you hydrated since alcohol dehydrates you.
Below, are some options for low-calorie drinks.
Lower Calorie Alcoholic Beverages
Light beer – Miller Lite, Bud Light, Michelob
Vodka soda with lemon
Coke zero and whiskey
Mojito (without syrup)
Light bloody mary
Dry Champagne
Diet gin and tonic
Vodka Martini (James Bond’s favorite)
Fat Loss and Building Muscle
At the end of the day, losing fat and building muscle comes down to your training regimen and the number of calories you consume. As long as you drink in moderation — and your alcohol intake is still within your nutritional targets — you’ll still be able to hit your fitness goal and drink like James Bond too.
Conclusion
If you enjoy a drink or two from time to time, you can still get into stellar shape and reach your fitness goal. As long as you adhere to the guidelines laid out in this article, you won’t have to worry about any negative impacts of alcohol and will even reap some extra health benefits alcohol can provide.
What’s your favorite drink? Let us know in the comments below and follow us on Instagram and Facebook.
References
1 – Ronksley, P. E., Brien, S. E., Turner, B. J., Mukamal, K. J., & Ghali, W. A. (2011). Association of alcohol consumption with selected cardiovascular disease outcomes: a systematic review and meta-analysis. BMJ (Clinical research ed.), 342, d671. https://doi.org/10.1136/bmj.d671
2 – Nielsen, N. R., Truelsen, T., Barefoot, J. C., Johnsen, S. P., Overvad, K., Boysen, G., Schnohr, P., & Grønbaek, M. (2005). Is the effect of alcohol on risk of stroke confined to highly stressed persons?. Neuroepidemiology, 25(3), 105–113. https://doi.org/10.1159/000086352
3 – Cohen, S., Tyrrell, D. A., Russell, M. A., Jarvis, M. J., & Smith, A. P. (1993). Smoking, alcohol consumption, and susceptibility to the common cold. American journal of public health, 83(9), 1277–1283. https://doi.org/10.2105/ajph.83.9.1277
4 – Loyola University Health System. (2011, August 19). Moderate drinking may protect against Alzheimer’s and cognitive impairment, study suggests. ScienceDaily. Retrieved April 14, 2021 from www.sciencedaily.com/releases/2011/08/110816112134.htm
5 – Mukamal, K. J., Kuller, L. H., Fitzpatrick, A. L., Longstreth, W. T., Jr, Mittleman, M. A., & Siscovick, D. S. (2003). Prospective study of alcohol consumption and risk of dementia in older adults. JAMA, 289(11), 1405–1413. https://doi.org/10.1001/jama.289.11.1405
References Cont’d
6 – Lando L.J. Koppes, Jacqueline M. Dekker, Henk F.J. Hendriks, Lex M. Bouter, Robert J. Heine
Diabetes Care Mar 2005, 28 (3) 719-725; DOI: 10.2337/diacare.28.3.719
7 – Sarkola, T., & Eriksson, C. J. (2003). Testosterone increases in men after a low dose of alcohol. Alcoholism, clinical and experimental research, 27(4), 682–685. https://doi.org/10.1097/01.ALC.0000060526.43976.68
8 – Chew, K.‐K., Bremner, A., Stuckey, B., Earle, C. and Jamrozik, K. (2009), ORIGINAL RESEARCH–ERECTILE DYSFUNCTION: Alcohol Consumption and Male Erectile Dysfunction: An Unfounded Reputation for Risk?. The Journal of Sexual Medicine, 6: 1386-1394. https://doi.org/10.1111/j.1743-6109.2008.01115.x
9 – Steiner, J. L., Gordon, B. S., & Lang, C. H. (2015). Moderate alcohol consumption does not impair overload-induced muscle hypertrophy and protein synthesis. Physiological reports, 3(3), e12333. https://doi.org/10.14814/phy2.12333
10 – Wang, L., Lee, I. M., Manson, J. E., Buring, J. E., & Sesso, H. D. (2010). Alcohol consumption, weight gain, and risk of becoming overweight in middle-aged and older women. Archives of internal medicine, 170(5), 453–461. https://doi.org/10.1001/archinternmed.2009.527
11 – Micallef, M., Lexis, L., & Lewandowski, P. (2007). Red wine consumption increases antioxidant status and decreases oxidative stress in the circulation of both young and old humans. Nutrition journal, 6, 27. https://doi.org/10.1186/1475-2891-6-27