Tag: AMP
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
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
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*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)
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
Transparent Labs StrengthSeries Vitality Review
This testosterone booster can work to control estrogen and cortisol production.
Product Overview
When it comes to those of us who train hard and look for the best to optimize our health, looking to supplements with proven results is the best way to go. For those of us active individuals who may be suffering from low testosterone, we are only hurting ourselves by not getting the proper help needed out of our routine. Testosterone and vitality boosters are ways to boost testosterone levels while also controlling estrogen and cortisol production to ensure your health is fully optimized and performance is fully maximized. Transparent Labs StrengthSeries Vitality is that testosterone and vitality boosting supplement you need most today.
Testosterone is a vital sex hormone used in a number of bodily functions from things like muscle growth and development, bone density, cognitive functions, weight management, and sex drive. Low testosterone levels are what you just don’t need and can greatly affect how you perform day in and day out. For boosting vitality, we need to consider why that’s important and the answer is simple; to live stronger and more active lives.
Shop at Transparent Labs
Transparent Labs is a solid company who prides themselves on transparency and honesty when it comes to their labels and ingredients. With no added artificial sweeteners, coloring, or preservatives, Transparent Labs works to bring you the top of the line ingredients at clinically effective doses with no hidden formulas. Transparent Labs products are manufactured in a state-of-the-art facility in Utah that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA). Each product is third party tested to keep the quality as high as possible and the buying experience as easy as possible.
Transparent Labs Vitality Highlights
Transparent Labs Vitality is an innovative 3-in-1 natural hormone optimizing supplement that can work wonders for your overall health and performance goals. This supplement works to boost testosterone levels while controlling estrogen and cortisol production so those suffering from low testosterone never have to worry. With a powerful formula packed with amazing ingredients, this supplement sets the foundation for lean muscle gains, fat burning, strength, libido, confidence, and overall vitality to ensure your workouts, activities, and lifestyle are all enhanced. With no artificial sweeteners, coloring, or preservatives, you know Vitality is clean with proven and effective ingredients.
Ingredients
Zinc: Supports fertility and testosterone production in adult males (1). Can increase sperm and overall testosterone levels.
Organic Ashwagandha Extract: A versatile adaptogenic herb, it promotes healthy levels and mitigates stress-induced cortisol secretion (2).
Shilajit Extract: Can improve vitality and can increase total testosterone and free testosterone levels.
Quercetin Dihydrate: A vital micronutrient, this can serve as an antioxidant to important body systems. Protects the Leydig cells by preserving testosterone levels and fertility (3).
DIM (Diindolylmethane): Regulates estrogen metabolism and plays an important role in gene expression in men and women. Can also affect muscle growth, recovery, libido, and mood.
LJ100 (Standardized Eurycoma longifolia extract): Can increase the ratio of testosterone to cortisol and show improvements to lean body mass, strength, and muscle size (4).
Bioperine (Black Pepper Extract): Enhances bioavailability so nutrients are absorbed more efficiently in the body.
Boron: Can boost free testosterone and reduce estrogen and plays an important role throughout the body in numerous ways.
Servings Per Container
30
Serving Size
2 Capsules
Best Way To Take
Take two capsules daily with water.
Price & Effectiveness
Transparent Labs Vitality is an innovative 3-in-1 supplement that works to optimize your hormones and boost testosterone to give you the most out of training and your overall health. With 30 servings per container, 2 capsules will give you a great serving size so all these great ingredients hit you harder.
Pros
Innovative 3-in-1 natural hormone optimizing supplement
Great for boosting testosterone and controlling estrogen
Transparent and honest label
From a reputable company in Transparent Labs
Cons
Premium priced option
Only available on their website
Price: $49.00
Featured Athlete
Hafþór Júlíus Björnsson, better known as “The Mountain”, is a sponsored Transparent Labs athlete. Rising quickly in the world of strongmen, his most recent win came at the 2020 Arnold Strongman Classic making him the first athlete to place first and take home the title of World’s Strongest Man, World’s Ultimate Strongman, and champion of The Arnold Strongman Classic. He uses Transparent Labs’ supplements as a way to stay at the top of his game, seeking to be the world’s strongest man whether he’s competing or not. With a company like Transparent Labs that Bjornsson can trust, everything he does is back by a great supplements company with his best interests in mind.
Check out our list of the Best Testosterone Boosters for more vitality and T boosting supplements!
Overall Value
Transparent Labs Vitality is that 3-in-1 supplement you’ve been waiting for as it works to boost testosterone and control estrogen and cortisol production. As athletes, we know how important testosterone is and having low levels can seriously affect not only training and performance, but also our health and wellness. With Transparent Labs driving these great supplements to the market, you can be comfortable knowing what you’re getting is a top tier testosterone and vitality booster. What you are really getting is a high quality testosterone booster with clean and effective ingredients from a transparent and honest company. Check out Transparent Labs Vitality today and take care of all your testosterone boosting needs.
Try Transparent Labs StrengthSeries Vitality Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs, Hafthor Bjornsson Instagram & Envato
Tikkiwal, M.; Ajmera, R. L.; Mathur, N. K. (1987). “Effect of zinc administration on seminal zinc and fertility of oligospermic males”. (source)
Singh, Narendra; Bhalla, Mohit; de Jager, Prashanti; Gilca, Marilena (2011). “An overview on ashwagandha: a Rasayana (rejuvenator) of Ayurveda”. (source)
Khorsandi, Layasadat; Orazizadeh, Mahmoud; Moradi-Gharibvand, Nahid; Hemadi, Masoud; Mansouri, Esrafil (2017). “Beneficial effects of quercetin on titanium dioxide nanoparticles induced spermatogenesis defects in mice”. (source)
Khanijo, Thasanee; Jiraungkoorskul, Wannee (2016). “Review Ergogenic Effect of Long Jack, Eurycoma Longifolia”. (source)
Big Ramy’s Complete Guide To Training During Ramadan
Take some helpful tips from your most recent Olympia champ, Big Ramy, on training during the holiday.
Those of you looking to train hard during Ramadan, I know how it feels. With my workouts, I will show you how I push myself during Ramadan to see the growth I want to that prepared me for my Mr. Olympia win just last year.
I know it can be challenging to stayed fueled up and ready to tackle workouts during Ramadan, but as a sacred holiday and a closer connection to God, I also know how important that is. It is hard to balance both, but it is possible. My workout below will get you fired up so any challenge that comes your way is easy. Having a strict workout routine and careful diet is key, and while fasting for a lot of us can hurt our gains, it is important to remember that nothing is impossible.
In my workouts, I will show you what to do to work your chest, legs, biceps, shoulders, and back for a rounded out workout. Working to isolate different groups will be great for you because you won’t be as tired or sore, and you can focus more on those singular spots. The more attention you can give them, the more they will want to work for you and with you to grow so you can get a massive physique.
Full Name: Mamdouh “Big Ramy” Elssbiay (IFBB Pro Bodybuilder)
Weight
Height
Date Of Birth
300 lbs.
6’0”
09/16/1984
Division
Era
Nationality
Open
2010
Egyptian
I will take you through each workout so you know exactly what to do. I know how hard it can be to stay disciplined during Ramadan while also trying to get better. It is a struggle, but it is a possible struggle. If you plan out your month, you will have a better handle on the right way to attack your training and nutrition while still following the rules of Ramadan.
About Big Ramy
My bodybuilding career has been a long road, but I wouldn’t trade it for anything. I am an Egyptian bodybuilder and I earned my pro card in 2012. It was at the Amateur Olympia in Kuwait City and I had only trained for three years. I finished first at my first pro debut at the New York Pro and I never stopped. Over the years, I have worked hard to perfect my training routines, diet plans, and have worked to find the right supplements so I see the progress I want to see most. Just last year, my career came to a head when all my hard work, dedication, countless hours in the gym, and the mental will to succeed saw a first place finish at Mr. Olympia. It was amazing and it’s workouts like these that have helped me get there.
Big Ramy’s Ramadan Training Routine
When I go to lift, especially big weight, I look for the best exercises to help get me there. By working certain muscle on different days, I can be sure to keep myself ready to go for my next workout. The worst thing is to feel overly fatigued and sore going into the next day’s workout, so by spacing them out and working different groups, I am able to keep going strong. My reps and sets tend to be higher given how I feel on any day with fasting. But I still make sure to get enough weight to maintain, and hopefully gain, muscle. Higher sets and reps focuses on muscle endurance and will push my body to the limit to make sure my muscles do grow. I also stick to what I know and don’t try anything new. Since I am already in a fasted state, I want to be comfortable with my workouts so nothing can go wrong.
Workout #1: Back
Exercises
Sets
Reps
Machine Row
4
8-12
One-Arm Dumbbell Row
4
8-12
Front Lat Pulldown
4
8-10
Seated Cable Row
4
8-12
Rear Lat Pulldown
4
8-12
Workout #2: Shoulders & Arms
Exercises
Sets
Reps
Dumbbell Lateral Raise
4
10
Smith Machine Military Press
4
12
Rear Delt Machine Flys
4
8
Shoulder Press Machine
4
10
Dumbbell Curls
4
10
Preacher Curls
4
10
Workout #3: Legs
Exercises
Sets
Reps
Squat
5
5
Leg Extension
4
10-12
Leg Press
4
15
Machine Squat
4
10-12
Workout #4: Chest
Exercises
Sets
Reps
Incline Dumbbell Press
4
12
Machine Press
4
10
Incline Dumbbell Flyes
4
10
Flat Bench Press
4
12
Seated Machine Press
4
10
Cable Crossovers
4
8
Big Ramy’s Ramadan Tips
I mentioned this before, but I know it can be challenging to go through the Ramadan and fight to see great gains at the same time. I wanted to share some thoughts with you about training during Ramadan to help you get through the month. Some of these are common sense, but sometimes it helps to hear them again so they stay in your mind.
Higher reps: Doing higher reps is important because it will work your muscles without requiring as much energy as a lower reps at heavy weight. With these higher reps, use lighter weight to really work those muscles.
Sleep: This is so important. Sleep will give you better muscle growth by helping you recover. You will also feel better and have better daily functioning.
Stay with what you know: Don’t try and change your workouts up drastically. You are already doing something that is hard so make your training be fun and not just another to-do list item.
Featured Supplement
Enhanced Labs Anabolic IV
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance. Packed with 23 highly effective ingredients, this product can promote protein synthesis and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains.
Price: $54.99
Try Enhanced Labs Anabolic IV Here
Check out our individual review for Enhanced Labs Anabolic IV here!
Wrap Up
Over the years, I have gained knowledge and learned so much during my own career. Training during Ramadan can be hard, but it is not impossible. For those of us who partake in this holiday, we seek a closer connection to God and we can still balance the rules of Ramadan with our training. Try my workout and see what it can do for you because I have done this for a long time. We all need to consistently learn new things and I hope these workouts help you during own lifting journey.
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 Big Ramy Instagram & Enhanced Labs
NutraBio Leg Day Review For Serious Athletes
This intra carb supplement will boost those gains so you train every day like its leg day.
Product Overview
We know exactly what to take on either end of our workouts. A solid pre-workout can pump us with energy and power to fuel any workout that comes our way and a proper protein supplement can enhance any gains by boosting growth and recovery post-workout. But what about that island that is our workout? Knowing what to take during your workout is just as important as what you take on either end. At the end of the day, its during the workout that sparks those gains we want most. NutraBio Leg Day is an awesome intra workout supplement for serious athletes who want the most out of their workouts.
What a solid intra-workout supplement will do is work to improve performance, boost stamina, delay fatigue, and make sure those muscle are hydrated so they lift serious weight. Our ability to push through fatigue and train longer may come from a winning mindset but having some assistance when it comes to our physical capabilities is something we can’t argue against. Typically packed with EAAs and BCAAs, our chances at growth just increased ten-fold and our ability to recover did so as well. NutraBio has created this intra-carb workout supplement to carry you through any workout so you come out on top.
Shop at NutraBio
NutraBio is a high-quality sports supplement company creating top tier products for athletes everywhere. Their mission is clear: maximize the health and wellness of all consumers by bringing advanced nutrition products with science-backed research to enhance training and performance while aiding in an overall better quality of life. They are a standout in the industry for clean and effective products with no artificial fillers or excipients and stand by their goal of being honest and transparent with their labels.
NutraBio Leg Day Highlights
NutraBio Leg Day is a powerhouse product packed with amazing ingredients to take you through even the most grueling of workouts. This intra-carb is packed with a healthy amount of carbohydrates to offer fuel for those dynamite workouts as the other ingredients, consisting of a Dual Carbohydrate Energy Blend, a Leg Day Performance Matrix, Intra Blast Aminos, Electrolyte & Hydration Optimizer, and a Nutrient Absorption Enhancer, work to cover all other areas to ensure this supplement works efficiently as possible for your gains and your gains only.
With just 120 calories, Leg Day contains 32 grams of carbs and only 5 grams of sugar while working with some quality amounts in terms of other ingredients. Packed with 7.6 grams of EAAs and 5 grams of BCAAs, this rivals many other intra-workouts that are purely focused around an EAA/BCAA blend. What Leg Day does is it takes the traditional intra-workout idea and brings an innovative and worthwhile product to the table in order to improve the lives of serious athletes. Designed for energy, stamina, strength, hydration, and focus, this supplement is an awesome intra-workout product for serious fuel.
Ingredients
Dual Carbohydrate Energy Blend
ClusterDextrin (highly branched cyclic dextrin): A premium-grade high performance carbohydrate that has a high molecular weight and ultra-low osmolality allowing for more efficient transportation to muscle cells. It may improve time to exhaustion and reduce stress hormone response (1).
Bioenergy Ribose (D-Ribose): A novel 5-carbon carbohydrate that regulates the body’s natural energy production. Can help improve performance, boost stamina, delay fatigue and promote stable energy levels (2).
Leg Day Performance Matrix
L-Dopa (Mucuna pruriens extract): An amino acid naturally produced by the body, it serves a precursor to dopamine which is involved with mood, motivation, and focus.
elevATP (ancient peat and apple fruit extract): A blend of plant bio-inorganic trace minerals and polyphenols shown to increase intracellular ATP levels in whole blood and muscle (3).
Others: NeuroFactor (coffee berry extract) and Senactiv
Intra Blast Aminos
EAAS & BCAAs
Out of 20 amino acids used to construct protein, nine cannot be produced by the body. These are essential amino acids (EAAs) and they must be obtained from your diet. Three of these are branched-chain amino acids (BCAAs) which differ slightly in structure. Both EAAs and BCAAs are vital for performance, recovery, muscle growth, and overall health functions (4, 5)
Electrolyte & Hydration Optimizer
Taurine: Can help maintain proper hydration and electrolyte balance in your cells (6).
CocoPure (coconut water powder): Can work to maximize hydration and is a good source of several nutrients with great antioxidant properties.
Others: Calci-K (calcium potassium phosphate citrate), Pink Himalayan sea salt, sodium phosphate, and Di-Magnesium malate
Nutrient Absorption Enhancer
Astragin: Shown to increase bioavailability and absorption of key nutrients, including amino acids.
Other Ingredients
Natural flavors, citric acid, black tea extract, malic acid, sucralose, acesulfame potassium
Calories
120
Protein
0g
Carbs
32g
Fat
0g
Sugar
5g
Flavors
Blueberry Lemonade, Sweet Tea
Number Of Servings
20
Best Way To Take
Mix 1-2 scoops (1-2 servings) with 32-36 ounces of cold water.
Price, Flavors & Effectiveness
NutraBio Leg Day is that intra-carb supplement you need to fuel any workout that comes your way. With 20 servings per container, 1 scoop as a serving size will pump you with awesome ingredients to boost growth. Two great tasting flavors include Blueberry Lemonade and Sweet Tea.
Pros
Great ingredients put into an awesome formula for max effectiveness.
Different than other intra-workout supplements in terms of the innovative formula.
Great flavors and from a reputable company in NutraBio
Cons
Price: $54.99
Featured NutraBio Athlete
Hunter Delfa
Hunter Delfa is a NutraBio athlete and national level Classic Physique contender who uses their supplements to enhance all areas of his gains. As a bodybuilder, and someone who takes fitness incredibly seriously, it is important for Delfa to only use the best supplements around. NutraBio has him covered and a product like Leg Day ensures nothing goes to waste and that his workouts are as great as they can be. As an absolutely shredded athlete who knows what it takes to be the best, Delfa is one to watch moving forward.
Overall Value
NutraBio Leg Day is that intra-workout supplement you need to power you through your workouts by providing serious fuel to aid in whatever your body needs. Packed with a healthy amount of carbs and being low in calories, this innovative formula brings you something different than others on the market. NutraBio knows the needs of athletes and is determined to bring only the best to the table to help those athletes progress forward. What you are really getting is a high-quality intra-workout supplement with awesome ingredients and a great formula from a reputable and honest company. Try NutraBio Leg Day today and see what it can do for all your gains.
Try NutraBio Leg Day Today
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*Images courtesy of NutraBio and Hunter Delfa Instagram
References
Furuyashiki, Takashi; Tanimoto, Hidenori; Yokoyama, Yasuhiro; Kitaura, Yasuyuki; et al. (2014). “Effects of ingesting highly branched cyclic dextrin during endurance exercise on rating of perceived exertion and blood components associated with energy metabolism”. (source)
Seifert, John G.; Brumet, Allison; St. Cyr, John A. (2017). “The influence of D-ribose ingestion and fitness level on performance and recovery”. (source)
Reyes, Tania; Shu, C.; Argumedo, Ruby; Nemzer (2014). “The effect of ElevATP on whole blood ATP levels: a single dose, cross over clinical study”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Waldron, Mark; Patterson, Stephen David; Tallent, Jamie; Jeffries, Owen (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
Pioneer Leather Deadlifting Belts Review For Strength & Quality
These options from Pioneer are sure to protect and support you as you deadlift insanely massive weight.
Product Overview
Time and time again, you’ve heard people rant and rave about weightlifting belts. You’ve thought to yourself that you don’t need it, that it’s probably a waste of money, or that you don’t lift heavy enough to deserve to wear one. Its time to rethink however you view weightlifting belts because the benefits far outweigh any excuse you can come up with. For those of you who love wearing lifting belts and can’t go without them, help us out and try to convince the others to hop on board. Pioneer Leather Deadlifting Belts are great products for strength and support while being ultra-high quality and they just might change your mind for us.
What you will find out of a good lifting belt is a host of benefits designed to keep you physically healthy in the gym. By putting pressure on your abdominal cavity, you work to stabilize the spine and take pressure off the low back, thus adding great support (1). With better stabilization, you now have a solid foundation to increase strength and power, as well as promote better form and technique. With a reduced chance of injury, you’ll keep grinding away for days (2). Pioneer products are designed to give you the edge when it comes to growth and support and these deadlifting belts are no different.
Shop at Pioneer
Pioneer is a division of General Leathercraft Manufacturing, Inc., a premiere company creating high-quality leather products including weightlifting belts and other exercise accessories and aids. With a great product line dedicated to assisting the needs of athletes everywhere, Pioneer has made it their mission to keep active individuals healthy and safe, especially as they lift big weight. Along with an amazing line of lifting belts, Pioneer also produces top tier knee wraps, wrist wraps, elbow wraps, and other equipment to keep athletes safe overall. Their mission is to provide great customer service and a product you will love to have and use. A company full of integrity and quality, Pioneer is a standout in the exercise equipment community.
Pioneer Leather Deadlifting Belts Highlights
Pioneer Leather Deadlifting Belts are made from full grain sole leather to allow for repeated abuse and the prevention of wear and tear over time and are 6.5mm thick. The nickel-plated rivets and buckles hold this belt together and show true craftsmanship both in terms of look and quality. The beveled edges are put in place for added comfort, giving customers a sense of ease that Pioneer cares about the smaller details as well in their quest to make a great belt. Strong enough to be durable and last a long time while also allowing for comfort and versatility, you will feel great about any workout that comes your way. Made right here in the United States, this belt is an all around great addition to your gym bag and workout routine. And a wise choice at that.
3 Pioneer Belt Options
With these deadlifting belts, Pioneer has designed three options so you can find the best fit for you. For something you need to rely on to help keep you safe and lifting big, you want something comfortable and versatile, yet one you can trust.
3’’ Leather Deadlift Belt
The 3’’ belt is great for those looking for that middle of the road option. It will offer nice support and a snug fit, without feeling too suffocating or not as tight. A comfortable option for those unsure of their size, meeting in the middle is always a solid first step before experimenting with what works best for you.
4’’ Leather Deadlift Belt
Pioneer’s 4’’ belt is great for those who feel they need a bit more support with a bit bigger of a belt. This will allow for a tighter, more compressed feel, yet with Pioneer’s high quality and well built belt, you will still have comfort and versatility to move freely and perform any big lift you desire. For those on the bigger end of size, this may be a great belt for you as well.
2’’ Leather Deadlift Belt
The 2’’ belt is an interesting one for it is rather skinny compared to its counterparts. For those looking to move even more freely while still having some sort of compression against them, the 2’’ belt is a good option. If you are typically bothered by things feeling snug around the waist or potentially digging into your hips, this belt may be a good option for you in terms of fit.
Price & Effectiveness
Pioneer Leather Deadlifting Belt is made from high quality leather and will allow for durability and support, while also providing comfort and versatility. With three great options in 2’’, 3’’, and 4’’, you can’t go wrong with finding the best fit for you.
Pros
Three great size options with all being 6.5 mm thick
Nickel plated rivets and buckle are durable look great
Full grain sole leather allows for great strength and pliability
From a reputable and honest company in Pioneer
Cons
Unknown if belts are approved for competition or not
Check out our list of the Best Weightlifting Belts for more awesome products!
Overall Value
Pioneer Leather Deadlifting Belts are great lifting tools to really boost all areas of your physical health and wellness. By providing support and stabilization for those massive lifts, you start to see the results you want in terms of increased strength and size while protecting yourself against injury and stress on the low back. Pioneer has designed and created some amazing workout products and these lifting belts are no different. High quality leather matched with a sleek look and attention to the smaller details, this belt has the potential to seriously enhance all areas of your lift. What you are really getting is a top tier lifting belt made from quality material with three size options from a company who knows the needs of athletes. Check out Pioneer Leather Deadlifting Belt today and see what this can do for those deadlift PRs.
Check Out Pioneer Leather Deadlifting Belts Here
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Pioneer and Envato
References
Miyamoto, K.; Iinuma, N.; Maeda, M.; Wada, E.; Shimizu, K. (1999). “Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles”. (source)
Finnie, S. B.; Wheeldon, T. J.; Hensrud, D. D.; Dahm, D. L.; Smith, J. (2002). “Weight Lifting Belts: Motivations For Use”. (source)
Zac Perna Profile & Stats
The biography, life, and accomplishments of Zac Perna
Zac Perna is an online coach, fitness trainer, and YouTube star who has amassed a massive following online. He is now on a journey to become Australia’s leading fitness influencer.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Zac Perna (Fitness Model)
Weight
Height
Date Of Birth
156 lbs.
5’7”
07/05/1995
Profession
Years Active
Nationality
Fitness Model
10
Australian
BIOGRAPHY
Growing up, Zac struggled with his self-esteem. At the age of 15, he became interested in health and fitness and Zac’s brother helped him with his very first exercise plan and diet. As he started to take training more serious, he built his confidence along with changing his body. Zac instantly fell in love with the positivity he gains from fitness. The positivity sparks his desire to spread joy to others which eventually led him to start his career as an online coach and fitness guru.
Zac Perna is now an online coach, fitness trainer and YouTube star. He is on a journey to become Australia’s leading fitness influencer.
He is also a brand ambassador for Gymshark.
TRAINING
Chest Workout
Zac does a chest activation warmup routine to help avoid straining in the muscles when pressing heavy weight. He does 2-3 sets of standing cable flyes to activate his chest.
Exercise 1: Flat barbell bench press 4 x 8-10
Exercise 2: Incline dumbbell press 4 x 8-10
Exercise 3: Incline machine press 4 x 8-10
Exercise 4: Standing cable chest fly 4 x 8-10
Exercise 5: Ab rope crunch 3 x 20
Back and Biceps Workout
Zac likes to use hand grips for a variety of exercises. It helps with deadlifts, lat pulldowns and many other movements. The hand grips offer more wrist mobility and will save your grip process.
Exercise 1: Wide grip lat pulldown 4 x 12
Exercise 2: Rack pull 3 x 12
Exercise 3: Underhand pulldown 3 x 12 superset with reverse pec deck 3 x 12
Exercise 4: Seated row 3 x 12 superset with dumbbell delt raise 3 x 12
Exercise 5: Across the body hammer curl 3 x 10
Exercise 6: Incline dumbbell curl 3 x 10
Shoulder Workout
Zac’s warmup includes holding two light dumbbells and going through a variety of rotator cuff exercises. This helps his shoulder joints get lubricated and loose, before the workout begins.
Exercise 1: Seated barbell overhead press 4 x 8
Exercise 2: Rear/side/front raise x 3 working sets of 30 reps (10-12 each)
Exercise 3: Dumbbell shoulder press superset with bent over rear delt raise 3 x 12
Exercise 4: Cable side raise 3 x 10 superset with cable face pull 3 x 10-12
Exercise 5: Dumbbell shrug 4 x 10
Leg Workout
Zac’s likes to do light sets of hamstring curls before his leg workouts. Being that the hamstrings are a large muscle group in your legs, you do not want to pull them while doing heavy compound movements such as squats.
Exercise 1: Seated hamstring curl: 2 warm-up sets of 10 and 2 working sets of 10
Exercise 2: Hack squat: 3 warm-up sets of 10, 1 working set of 12 and 1 working set of 25
Exercise 3: Smith machine lunge: 1 warm up set and 2 working sets of 10
Exercise 4: Seated leg extension with the last set a drop set
Exercise 5: Single leg hamstring curl 3 x 12
Exercise 6: Lying leg curl 3 x 12
NUTRITION
Bulking
Zac enjoys eating clean, even when he is in a caloric surplus. He starts eating early during the day to make the process of bulking easier. Zac wakes up around 4:30am to have his first meal. Eating earlier gives your body time to digest, which can be difficult if you eat seven meals like Zac. Utilize foods that work for your body and won’t make you tired.
Meal 1: Tuna and rice
Meal 2: 2 pieces of fruit during workout
Meal 3: Rice flakes and crumpets
Meal 4: Beef Sugo and white rice
Meal 5: Salmon and egg rice
Meal 6: Chicken and sweet potato
Meal 7: Protein shake
Cutting
Your meals do not have to be boring in order to get lean. Zac’s daily meals include foods like cereal and ice cream. He eats the healthier version of these foods to still satisfy his sweet tooth.
Meal 1: Japanese style omelet
Meal 2: Post workout protein bowl
Meal 3: Chicken tenders and potatoes
Meal 4: Chicken thighs and mixed vegetables
Meal 5: Protein ice cream