Tag: Bodybuilding
5 High Protein Breakfast Ideas That Aren’t Eggs
While eggs are an easy go to, don’t be afraid to change it up a bit.
Breakfast. The most important meal of the day. A time where we can fuel our bodies and give them everything they need to thrive, whether that be in the gym or simply doing everyday activities we love. Getting adequate amounts of protein in the morning is essential and can prove to be highly effective for all your gains no matter the time of day. But, how often do you gravitate towards eggs? Hey, we don’t blame you. An easier food to make packed with tons of protein, it makes perfect sense.
But you want to enjoy breakfast. Adding variety to your diet, and especially that all important first meal of the day can be a huge plus when it comes to getting the most out of breakfast. So, while eggs are great and all, why not sprinkle in some other foods to give you additional, and potentially more flavorful, amounts of protein to boost all your gains.
Let’s take a look at some high protein breakfast ideas that aren’t eggs. While you egg lovers may be skeptical, it’s not too hard to come up with awesome ideas. And who knows, maybe you can always add an egg to these ideas anyway.
Importance Of Protein
Before we dive into these foods, it’s important to know the true value of protein and what it actually does for your body. Protein is the building block of all muscle, so for those seeking the best gains possible, making sure you hit your protein mark is more than important when it comes to building that massive physique. By hitting your protein marks, you ensure proper growth and recovery, allowing those muscles to rebuild and repair themselves effortlessly so you see those gains come to life (1). Protein can also keep us full, eliminate snacking, and promote weight loss and management to keep us on a better dietary routine to maximize our health (2).
5 High Protein Breakfast Ideas
Those egg lovers out there have been waiting to see what other high protein breakfast ideas are out there. While you’re still skeptical, you’ve made it this far so you’re also clearly interested. Let’s dive into some awesome high protein breakfast ideas that kick eggs to the curb.
1. Overnight Oats
An easy to make and great addition to any morning routine, overnight oats are your convenient grab and go option to make those mornings easier. Mixing oats with your desired protein powder, add either water or your choice of milk and let it sit and soak in the fridge overnight. Top with fruit or whatever you desire and enjoy this protein packed on-the-go meal.
2. Chocolate Protein Pancakes
While these pancakes do involves eggs or egg whites as an ingredient, this delicious meal squashes just eating plain old eggs. Taking your desired chocolate protein powder and whipping up a phenomenal pancake batter, put these on a pan and let them sizzle. You get a great boost of protein from both the protein powder, and yes, the eggs or egg whites.
3. Greek Yogurt Parfait
Greek yogurt has an immense amount of protein when compared to other yogurts and this breakfast parfait looks like something you would eat for dessert. Adding your yogurt with fruit, granola, nuts, seeds, or whatever other toppings you desire, this parfait can easily top 20g of protein and offer a tasty way to diversify your breakfast ideas. It’s also not a bad grab and go option either.
4. Peanut Butter & Banana Toast
While this idea may seem too simple, trust us, it will keep you full and taste great. An incredibly easy meal to make, you get protein from the peanut butter and a great source of potassium from the banana. To add a nice taste, you can sprinkle some chia or other seeds on top, or for those of you with a sweet tooth, drizzle some honey for that added sweetness.
5. High Protein Smoothie
Sometimes its tough to sit and eat solid foods in the morning. We get that. But a high protein smoothie offers no excuse to get all that protein into your body to kickstart your day the right way. Mixing in your favorite protein powder, add whatever else you’d like be it nuts, fruits, greens, nut butters, or whatever else you feel would make this smoothie more enjoyable. And before you tell us you’re schedule is too busy, prepare it at night and take it as you leave.
Value Of Protein Supplements
So, there you have it. Some great breakfast ideas to really give you the best chance at seeing gains while diversifying your appetite away from just eggs. What you may have noticed in some of these recipes is a protein powder. Protein supplements are an easy and essential way to get adequate amounts of protein into your body by just making a shake (3). The nice part is, they can be added to meals to provide protein, offer taste, and blend right into the recipe.
Enhanced Labs has a great protein powder that makes your life just that much easier. With 25g protein and just 110 calories, this high quality whey protein undergoes a sophisticated filtration process to isolate out just the protein. What you are left with is 90% pure protein. Enhanced also added a digestive enzyme blend to ensure this powder is gentle on your stomach and provides for better protein utilization. Great for boosting gains and optimizing recovery, this whey isolate needs to be on the shelf.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
So, there you have it. It is possible to have a great breakfast without simply relying on eggs. Adding some diversity to your meals will make you enjoy them more and give you the best chance at seeing the results you want most. A solid protein supplement can only add to those gains and give you everything you want and more so you can enjoy your workouts and your meals.
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
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein ion weight loss and maintenance”. (source)
Gelsomin, Emily (2020). “The scoop on protein powder”. (source)
Melvin Anthony: Bodybuilding History And Competitive Hunger Are Largely Missing Today
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Melvin Anthony believes that bodybuilders today don’t know enough about the sport’s history.
Melvin Anthony has previously stated in our earlier interview segment that bodybuilders today train very hard but could be training harder. Overall though – he believes that bodybuilders today are still extremely hard working and talented. The bigger problem, in his opinion, is that modern bodybuilders do not know enough about history, do not have enough camaraderie, and are not competitive enough. In our latest GI Exclusive, Melvin Anthony goes into detail about how a lack of bodybuilding history and hunger is hurting modern bodybuilding.
In this segment of our GI Exclusive interview, we started off by asking Melvin Anthony his thoughts on Women’s Bodybuilding. It’s a division that was near death only a few years ago but has since been revived by its return at the Olympia weekend. Anthony ultimately didn’t touch much on this topic in his answer. Instead, he expanded on a bigger issue he finds with modern bodybuilding. An issue that is directly related to the trials and tribulations of Women’s Bodybuilding and perhaps other divisions.
Melvin Anthony believes that Women’s Bodybuilding gets a bad rap for a few reasons – but the biggest is a lack of respect for muscle above all else – and a lack of respect for history. While many bodybuilding fans and young competitors certainly know the legends in the sport – Anthony worries that there is a lack of extensive knowledge of bodybuilding history. How can the new generation of bodybuilders break barriers if they don’t know what was done before them? How can you break the rules before you know where the rules came from?
Melvin Anthony had previously stated to us that bodybuilders train very hard today – but could be training harder. His words in our new segment today are an extension of that idea. He believes that it’s a lack of historical bodybuilding knowledge that prevents bodybuilders from training even harder and breaking new ground. Attention spans are so thin due to the instant response of internet and social media. It causes people to lose sight of the past. At least, that’s what Anthony believes.
The biggest irony behind this is that the internet can be used to gain more information more than ever. Melvin Anthony points out that bodybuilders today have the entire history of bodybuilding at their fingertips. Posing routines and competitions from each era can be watched on YouTube. Bodybuilding greats can be studied in a play-by-play detail. Not just the biggest legends but also the dozens of other great competitors who made big impressions in their era but perhaps didn’t land Ronnie Coleman status.
On top of this, Melvin Anthony believes that the hunger in competition has diminished. While his reasoning is purely anecdotal, he worries that bodybuilders are too willing to settle for sixth or third place before they even actually compete. Real champions, Anthony argues, will always believe they are the best. They will go into every competition thinking they will win until they don’t. If a competitor goes in thinking, “I hope to at least get third place.” They aren’t hungry enough.
Of course, there are likely still bodybuilders today with strong wills and hungry beliefs of victory. But from Melvin Anthony’s personal experience looking at modern bodybuilding – he doesn’t see it the same way as the past. Is he right? Or is he simply not looking in the right places? Or perhaps he’s not as in tune with current bodybuilding as he’s gotten older? It’s impossible to say with 100% certainty until this new era recedes into the past and is looked back on in retrospect.
You can watch Melvin Anthony talk about bodybuilding history and hunger to compete in our latest GI Exclusive interview segment above!
PREVIEW: Roelly Winklaar vs. Nathan De Asha Highlight The 2021 Europa Spain
Roelly Winklaar and Nathan De Asha will be back in action this weekend attempting to gain qualification to the 2021 Olympia.
There will be more qualifications to the 2021 Olympia handed out this weekend and two big names will be back on stage at the forefront.
Both Roelly Winklaar and Nathan De Asha will compete in the 2021 Europa Pro Spain hoping to gain an automatic bid to the biggest event of the year. This competition will take place on Sunday, Aug. 15 in Alicante, Spain. Winklaar and De Asha will headline a long list of competitors in the Men’s Bodybuilding division.
For Winklaar, this will be another competition where a big performance is expected. He returned to competing during the Chicago Pro 2021 but finished fifth after entering the contest as one of the favorites. Winklaar was then originally listed on the competitor list for the Tampa Pro 2021 but was a late scratch and ended up out of the competition.
Winklaar has been put on the list for the upcoming Europa Pro Spain and he is not the only headliner that is present.
Nathan De Asha will also headline the competition. Since earning his pro card in 2013, De Asha has been one of the top performers in the sport. He competed in three-straight Olympias from 2016-2018 with his highest finish being seventh in 2017. It has not always been a smooth road for De Asha. He has dealt with some legal issues during his career but is ready to get back on stage and show that he is still a force.
2021 Europa Pro Spain Competitor List
The addition of Winklaar and De Asha makes this competition one to keep an eye on. There will be plenty of action over the weekend with different competitors vying for qualification to the Olympia.
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed! For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Should You Have Sex Or Masturbate Before A Workout?
Should You Have Sex Or Masturbate Before A Workout?
There is a lot said about if you should have sex or masturbate before a workout. Every other person has their own opinions, but hardly any of these broscientists ever get it right. You certainly don’t want to be missing out on all the fun for nothing.
You might find yourself asking this question if you love your partner or yourself way too much. The idea of not making the most of your workouts can push you to stop pleasuring yourself before a workout and we certainly don’t want that.
The Broscientist Explanation
Masturbating or having sex is a physical task and some people believe it is exhausting enough to weaken you before your workouts. These people want you to save all your energy and do nothing before you hit the gym.
We have a question when it comes to this approach, what about the people who have physically taxing jobs? Are they supposed to quit their jobs just so they can get a good pump? We bet you’re smart enough to answer this for yourself.
This Is Why You Should Have Sex Or Masturbate Before A Workout
Releases Endorphins
Engaging in sexual activities is known to increase endorphin levels in your body. Endorphins are secreted from the brain and the nervous system. They have a number of psychological benefits, the biggest of which is to make you feel better and suppress pain.
Isn’t this what you want before a workout? Feeling happy and relaxed can help you get in a better workout. Don’t save sex just for the nights. What good is feeling joyful when all you have to do is go to sleep?
Increases Testosterone Levels In Men
Contrary to the popular belief, fapping or having sex can shoot up your testosterone levels. Most people think when they ejaculate, they’re wasting their precious testosterone. This is not the case. Your T-levels have nothing to do with ejaculating.
Testosterone is the male hormone which is responsible for the development of sex organs in men. Test is also the reason men develop muscles while women, who have estrogen (the lady hormone), can’t build the same muscle mass as men. There are many ways to improve your testosterone levels.
Looking for a top-rated test booster? Check out these top-rated testosterone boosters that can improve sex drive, impact muscle growth while also promoting masculine vitality, health, and virility.
If you start feeling fatigued with mood changes and a decreased sex drive, your testosterone levels may be on a serious decline. This is where test boosters can be your best friend to get you back to peak condition. Not only will these improve protein synthesis to make your gains huge, but with solid exercise, increased testosterone levels can help shed body fat, keep on lean muscle, and leave you with a stellar physique. Your energy levels will increase as will your sex drive and that sexual appetite will return. With an increased confidence and slender physique, you will be in awe of this new and improved you.
Ingredients tend to include Tribulus Terrestris, D-Aspartic Acid, Zinc, Magnesium, Maca, Fenugreek, Tongkat Ali, Mucuna Pruriens, and vitamin D. D-Aspartic Acid is a vital amino acid needed for boosting testosterone. It is responsible for releasing hormones and regulating the release of testosterone. Fenugreek is an herb known for boosting libido and increasing testosterone levels (1) to keep you interested and engaged with sex. Vitamin D is commonly absorbed through sunlight and is great for releasing luteinizing hormones which help to release testosterone (2). All of these ingredients work to your benefit to give you a great test booster to keep you running at maximum capacity.
The rise in your test levels can help you in your workouts by supplying you with energy and muscle pumps. A lot also depends on how you feel after fapping. Your psychological state plays a major role in how good your workouts are. If you feel getting laid will make you weaker, this is how you’re going to feel during your workouts. On the other hand, if you set up your mind that you’ll feel stronger after jerking off, you’re going to kill it in the gym.
Wrap Up
In the end, having sex or masturbating before a workout does little to affect your workouts. All that matters is you should be having fun in the gym. If you think you’ll have a better workout if you masturbate, by all means, knock yourself out. Similarly, if you think to restrain yourself from any physical pleasures will make your workouts more effective, you should do just that. Don’t just serve your time in the gym, make the most of it.
Do you masturbate or have sex before your workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Hausenblaus, Heather (2018). “The efficacy of Fenugreek Supplementation on Men’s Health”. (source)
Lerchbaum, Elisabeth; Obermayer-Pietsch, Barbara (2012). “Vitamin D and fertility: a systematic review”. (source)
John Meadows “Mountain Dog” Memorial Fund Setup on GoFundMe
A memorial has been setup on GoFundMe to help the family of John Meadows during this difficult time.
It was a shock to learn the news of John Meadows’ passing. Meadows was 49 years old and this was as unexpected as they come. Now, the family of Meadows is receiving help during this time.
Carbon Culture’s Jeff Cavaliere setup up a GoFundMe page as a memorial to John Meadows. This is to help his family during this difficult time and to have fans give back. Meadows was big figure in both the bodybuilding and strength sports’ world where he was able to impact the lives of many.
Right now, the account has over $84,000 in donations and is heading 2,000 total donors. On the page, Cavaliere wrote a heartfelt tribute to Meadows.
“John Meadows was an iconic member of the fitness community who touched many through his youtube channel and coaching. With his ‘give first’ mentality, John helped millions achieve better fitness and strength…one video at a time. His contributions to the industry are countless, however most notably the Meadows Row (named after him) has become a staple of back training for lifters worldwide,” Cavaliere wrote.
“As physically strong as John was, his greatest strength was his dedication as a father and husband. Never one to miss a football practice with his boys or to show off their newest yo-yo trick in a video, John’s motto was ‘family first’, and he lived it every day. He leaves behind his wife Mary and two wonderful twin boys, Jonathan and Alexander.”
The John Meadows “Mountain Dog” Foundation has a goal of $100,000 at the moment and it is looking like they will surpass that goal.
Cavaliere continued to write a message explaining his relationship and the kind of man that Meadows was.
“I personally am beyond shocked and saddened to hear about the passing of John. He was and will always go down as one of the true gentlemen in this industry. There’s not a soul alive that could say anything but great things about him. Whenever we would talk I could literally hear his smile through the phone when the subject of his boys came up. As fathers of twins we had an instant bond, rooted in both the extreme challenges and extreme joys that come with the task! He was scheduled to speak at my upcoming event In September and we were so excited to finally get a chance to shoot some videos together. As you’d expect from John however, he was going to fly in on the first flight on Thursday so he could be with his sons at football on Wednesday night. You will always be remembered and cherished by your fans as a truth teller, an incredible resource, and a class act. In addition to those things you will be remembered by me as an incredible father and family man for which I respected you greatly. I’m honored to have had the chance to learn from you. Keeping Mary and the boys in my prayers.
Rest In Peace Mountain Dog.”
John Meadows is a figure that will not soon be forgotten. His legacy will live on and there will be plenty of people who continue to use his impact as motivation moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
6 Reasons Why You Are Not Getting Stronger
Most people join a gym to get over some kind of insecurity.
Lifting weights has this uncanny ability to make you feel powerful and in control. Hit the gym for a few years, and you will start feeling like you can beat a grizzly bear in a bare-knuckle fight.
But the question remains – If it is so good, why do some people quit training soon after they get a gym membership? One of the biggest reasons is that these people have no results to show for the hard work they put in the gym.
The adrenaline rush is one of the biggest hooks for weightlifting. Graduating from a 40lb dumbbell to a 45lb dumbbell is a thrilling moment for a lifter. On the other hand, being stuck on the same weight for too long can be discouraging.
Let’s be honest. Resistance training is hard. Not seeing the needle budge in the right direction even after performing thousands of reps day in and day out can be pretty disappointing. The day an individual begins questioning their results is the beginning of the end of their fitness journey.
Knowing what you are doing wrong can help you save time, effort, and frustration that comes with following an ineffective routine. While an inability to meet your daily macro goal, lack of discipline, and rest are potent causes for stalled progress, they are far from being the only reasons. In this article, we are going to dig deeper into why you are not getting stronger.
Reasons Why You Are Not Getting Stronger
1. You Do What You Love And Love What You Do
While ‘Do what you love and love what you do’ might be a great advertising campaign, it doesn’t work so well in the gym. Most people have an exercise that they love performing, like the bicep curl and leg extension, and then there are some exercises that don’t get the same love – like squats.
Sticking to the same exercises in every workout might make you feel great, but the strength void you are creating by avoiding the “hard” lifts gets bigger with every training session. Also, performing the same exercises in every workout is one of the fastest ways to hit a plateau.
In the gym (just like in life), the things that push you out of your comfort zone are the things that will help you grow and succeed. There is no place for comfort in the gym. The next time you find yourself heading towards the leg press machine, take a stop-over at the squat rack.
2. The Ego Is The Enemy
The iron paradise is a high-testosterone zone, and it is not the place to go looking for the world’s most humble men. Egos usually run high in places where people are trying to outdo each other, and the gym is no different.
There are two types of ego lifters:
Bros who put on more weight on the bar than they can handle. These folks let their form go for a toss as they struggle to lift the weight.
People who never push themselves to lift heavier than they usually do. They avoid attempting a PR on the squat or bench press to avoid the embarrassment of failing at the lift.
While the first scenario is more dangerous than the second, both are toxic for your gains and should be avoided if you want to get stronger. While entering the gym, drop your ego at the front door and practice lifting with a leveled head. Remember: don’t starve but also don’t bite off more than you can chew.
3. You Are Jumping Ships Too Often
Most people make the mistake of switching training programs too often. In today’s fast-paced world, people want quick fixes. Fast food, super glue, instant noodles, and quick money trading Dogecoin (thanks, Elon). They carry the same mindset to the gym as well.
These people start a training program, and if they don’t see results in a few weeks (which they usually don’t), they switch programs in hopes of getting stronger and turning around their physiques. And then they switch to a new program after a few more weeks.
While following the same program for a long period can cause you to hit a plateau, jumping ships too often do not give your muscles enough time to get the most out of your routine. You should stick with a training program for at least eight weeks before switching things up.
4. Everyone And Everything Has A Limit
It would be great if we could grow a little stronger every day. Some people say they focus on getting 1% better every day in whatever it is they are trying to improve. If you apply this to weight lifting, it won’t be long before you could star in the next Hulk movie.
Train long enough, and you will reach a point where your strength will plateau, and you won’t get any stronger. The genetic ceiling is for real, and even unsavory things like steroids will only get you so far before you hit the new overhead ceiling.
5. You Are Unaware About ‘Supramaximal Training’
Supramaximal training involves exposing the body to higher or greater than a corresponding maximal stimulus. This technique can shock your muscles into growing by exposing them to a higher set of demands than they are used to.
If you want to increase muscle strength and hypertrophy, you should focus on increasing your TuT (time under tension) during supramaximal training sets using eccentric loading.
The TuT component of eccentric loading can be incredibly effective in plateau-breaking and prove invaluable for pushing the muscles and the nervous system to a new level of performance.
6. Bad Mechanics
The human brain finds the most efficient way to move through space while facing the least amount of resistance. This feature of our mind has served us Homo sapiens and our evolution well, but the same cannot be said for resistance training.
While lifting, many people subconsciously get into positions that limit the load on the joints and, therefore, the muscles. If you are one of these people, you should take a step back and assess your form while lifting.
When you are in the gym, you should put the evolutionary brain to rest and focus on making your body work hard for the gains. There are no two ways about it.
What is your bench press PR?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Samir Bannout Answers: Is There A Middle East Movement Dominating Bodybuilding?
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Samir Bannout analyzes the rise of Middle Eastern bodybuilders and the future of bodybuilding champions.
Samir Bannout has the distinction of being the first Middle Eastern bodybuilder to win the Mr. Olympia. A lot has changed since then. The rise of the camel crew and an exceptional focus put on bodybuilders who train in Dubai has increased the dominance of Middle Eastern pro bodybuilders. Most recently, Big Ramy, hailing from Egypt, won the Mr. Olympia title. In our latest GI Exclusive interview, Samir Bannout analyzes whether or not this is a Middle East movement that will dominate bodybuilding for years to come.
Samir Bannout is proud to be the first Middle Eastern bodybuilder to win the Mr. Olympia. He also has stayed extremely passionate and focused on the sport of bodybuilding ever since his retirement. Event today, he dedicates himself to further helping improve and educate new generations of bodybuilders to support the sport. So what does he think of the rise of Dubai as a mecca for bodybuilding? And of Big Ramy’s win at the Mr. Olympia 2020? Does he see this as a true movement of Middle Eastern bodybuilding?
Samir Bannout admits that there has been a cultural shift in competitive bodybuilding. Dubai has become a hot spot for bodybuilders. While not all of them are actually from the Middle East, Dubai has become a new mecca that promises unreal transformations for competitors who train there. Brandon Curry is the most notable man to train in Dubai, transform his physique, and become a Mr. Olympia champion.
But of course, this new sort of mecca is also benefiting competitors from the Middle East. Big Ramy is now our current Mr. Olympia champion and we’ve seen the likes of Hadi Choopan and Kamal Elgargni show extreme dominance in the sport.
Samir Bannout is unsure if this is a true long term movement though. He points out that bodybuilding has always been a very diverse and international sport. He’s personally seen many rising bodybuilders across a variety of countries that have him excited for the future of the sport.
On top of that, the past year of pro bodybuilding was marred by COVID-19.Big Ramy certainly deserved the Mr. Olympia and showed his best physique. But there will always be a “what if” about 2019 and 2020. We have no idea how the virus affected the top pros personal lives and training. Samir Bannout believes that perhaps 2021 will be bigger indicator. Will Big Ramy and Hadi Choopan continue to thrive at this year’s Mr. Olympia?
During this interview clip, Samir Bannout also talks about his own success as being the first Middle Eastern Mr. Olympia – and reflects on whether not he retired too soon. As he had mentioned previously, he felt slighted by the sport after his 6th place finish in 1984. This got into his head and took the fun out of the sport. He often wonders if he could have stuck with it and eventually moved past the negativity.
You can watch Samir Bannout talk about the rise of Middle Eastern bodybuilding in our latest GI Exclusive interview segment above!
Top 5 Dumbbell Exercises You Should Be Doing
Getting back to the basics
Ah dumbbells. I don’t know about you guys but they remind me of Junior high school. Before all these crazy machines were popular – dumbbells were the way to get strong. Everybody remembers doing dumbbell curls in your friend’s basement with his dad’s weights and thinking “Oh my God I’m so strong, the girls are gonna love this.” Well it’s no secret that dumbbells are just as valuable today as they were back then, if you know how to use them that is.
Dumbbells are great because they provide you with a wide range of motion while lifting as well as being economical on space. You may not have the room to hold a barbell and plates but most of us have enough room for a couple of dumbbells. With that being said, just because you have the equipment doesn’t mean you’re using it to the best of your ability. We’re going to show you some compound exercises to help you get the most out of those barbells and shred your bodies in the process.
Curl and Press
This is a great exercise that combines two singular movements (the bicep curl and shoulder press) in a natural progression movement that will get you strong and lean.
Stand with your feet slightly wider than hip-distance apart. Hold one dumbbell in each hand next to your legs. Face your palms forward with your thumbs farthest from your body.
Exhale, bend your elbows and raise the dumbbells to your shoulders. Inhale and rotate your wrists so that your palms are facing away from your body.
Exhale and lift the dumbbells over your head.
Inhale, bend your elbows and lower the weights to your shoulders. Exhale, rotate your wrists and face your palms toward your body.
Inhale, straighten your arms and lower the weights to your sides into the starting position.
Complete one to three sets of 10 to 15 repetitions. Rest for 45 to 60 seconds in between sets.
Alteration
If you want to up the exercise try starting in a squat position with weights held by your sides ad squat up into the curl and press. Still not enough? Hold the press at the top and squat into that also. After a couple, you’ll feel it.
The Crush Grip Goblet Squat
The goblet squat is a great exercise that was popularized by legendary strength & conditioning coach Dan John. This exercise not only hits all your leg muscles but because of the grip it engages your core and chest.
Stand holding a light dumbbell by the horns close to your chest. This will be your starting position. You want to actively squeeze into the dumbbell either by the head or the body. This activates the chest muscles.
Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Alteration
If you like this exercise you might also want to try the Dumbbell Front Squat. It’s a regular squat but you bend your elbows and put both dumbbells on the meaty part of your shoulders. Pause at the bottom and then come back to starting position. This will strengthen your core as well as giving you strength and stability.
The Dumbbell Bench Press
This exercise is preferred to the the barbell bench press for many bodybuilders. For one, it adds additional difficulty because not only do you have to lift the weight but also balance them individually. This move also allows for a deeper stretch and better symmetry as you can work each side individually.
Sitting on the end of the bench, with the dumbbells resting against your abdomen and thighs, slowly lay back onto the bench. Lift the dumbbells to a position directly over your chest.
Lower the dumbbells until they are slightly lower than your chest and then press the dumbbells to full extension.
After performing your set number of repetitions, lower the dumbbells back to your abdomen and sit back up so the dumbbells are again resting against your thighs and abdomen.
Alteration
If you want to make things interesting try making sure the sides of the dumbbells clink at the top of each extension and then rotate your wrist inward so that the sides of each barbells touch before breaking them back to your chest. This will keep your arms extended longer and the range of motion will hit different muscles.
Bulgarian split squats
This exercise will not only test your strength but your balance. This is a movement that will keep you limber and strong in the off season.
Hold a dumbbell in each hand, stand facing away from a bench, and place the top of one foot on the bench.
Try to keep all the weight on your front (standing) foot as you bend at the knee and descend into a one-legged squat.
Alteration
If you’re feeling froggy try curling the weights either as you go down or when you’re in the up position.
Dumbbell Pullover
You can look at this movement as a back exercise or an upper chest exercise but either way you should incorporate this into your dumbbell repertoire.
Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only the back of your shoulders touching the bench and your legs holding up your lower body (almost in a back bridge pose) . Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered.
Go back to staring position and continue for your set amount of reps.
Alteration
To direct this exercise toward your chest, keep your elbows close, choke up towards the head of the dumbbell, and concentrate on powering the movement with your hands. To direct it toward your back and lats, let your elbows flair out more and concentrate on using your elbows to power the movement.
There you have it, the top 5 dumbbell workouts that will keep you lean and strong in the off season. Have you tried any of these before? Are we leaving any killer ones out? Let us know.
Drop Set Benefits For Muscle Growth
Look to maximize growth by putting drop sets into your next workout.
Given all your hard work in the gym, plus that strict nutrition plan you follow, you may be seeing very little movement when it comes to your gains. You may be hitting what is called a training plateau, an unfortunate stage in your training where you stop seeing results despite how hard you work inside and out of the gym. While this can be incredibly frustrating, not all hope is lost. There is one great way to break this plateau and start that upward incline of gains once again.
The solution is drop sets. As a great way to increase muscle mass by ensuring healthy muscle fatigue and increased blood flow, drop sets will promote hypertrophy and get you out of that unfortunate fitness funk. Drop sets work by performing an exercise at a desired weight and then reducing that weight once muscle failure has been achieved with each previous weight. Without heading to rest, you continue down until ultimate failure has been achieved and whatever muscle you chose to target is completely dead.
Drop sets are great because to start, you only recruit a certain amount of muscle fibers, but once you start declining in weight, you start to recruit other muscles which will help with ultimate muscle growth (1). Bodybuilders will also use drop sets as a way to create symmetry in their physique. Straight sets will only really hit the first layer of muscle fibers, which can build muscle initially, but eventually lead to that dreaded plateau. Drop sets work to get deep in the muscle fibers for massive gains of strength and power.
Why Drop Sets Are Effective
Drop sets are the ultimate plateau breaker because it forces your body to adapt to various loads. Your body can get used to one type of exercise where it reaches the point of zero to minimal growth. That is why it is so important to constantly change your workouts and add diversity to the exercises you implement. Drop sets will boost your intensity and volume and surprise your muscles forcing them to do one thing, which is grow (2). As the initial fatigue settles in, your larger muscles rely on those deeper in for help working the entire muscle, as well as the smaller ones around it to promote hypertrophy and overall strength.
Drop Set Cautions
While this seems like a fast way to see gains, it is important to not perform drop sets on every single exercise. Excessive fatigue can lead to overtraining which will not only put you out of the gym, but can have the opposite effects for muscle growth. Signs of overtraining include increased heart rate, fatigue, a decrease in appetite which can lead to weight loss, increased effort on workouts that used to be manageable, and poor sleep (3).
Drop sets can result in large muscle tears, which are great for muscle growth, but without the proper rest and recovery can lead to adverse effects. Focus on one muscle group with isolation exercises to increase your chances for growth without needing to take so much time off in between. Proper rest and supplementation are also key in recovery and muscle hypertrophy.
With all this said, drop sets are there for your benefit. Compared to traditional sets, your chances for growth increase exponentially when done the right way. They also allow for a better workout in less time since your output level is so high. Since your body does adapt to exercises, drop sets work the same way so placing them in your workout strategically and efficiently is key for continued growth.
Types Of Drop Set
Plate Stripping
Plate stripping is a drop set option when using a barbell. Starting with the desired amount of weight in plates, work to continue the exercise by taking plates off and decreasing weight as you go. Working with a partner for this is more beneficial than being alone to ensure you do not get a lot of rest in between by having to stop to take the plates off. This is very effective if you go until there is no weight left on the bar. Plate stripping works great for a number of exercises including squats, barbell lunges, or the bench press.
Run The Rack
Running the rack is a great drop set exercise and works exactly how it sounds. Start with a higher weight with the dumbbells and continue your exercise until failure. Start moving down the rack getting lighter each time and perform as many reps until failure with as much of the rack as you can. These are great for bicep curls, triceps kickbacks, dumbbell chest presses, lunges, and Bulgarian split squats. Keeping good form is key to avoid injury since the load will be increased.
Up The Stack
Up the stack is great for machine exercises and can be done solo, which is an added benefit. By performing the exercise at the starting weight, you don’t have to take too much time resting to pull the pin and change weights. A safe alternative to plate stripping since you have the assistance of the machine, up the stack is a solid choice for your drop set workouts. These are great for incline machine chest press, seated leg curls, or anything to do with cables, like triceps pulldowns or cable raises.
Wrap Up
If you have started to reach the unfortunate plateau and are looking to change up your workouts, drops sets are a great way to do so. By safely performing these exercises, you will enhance muscle hypertrophy and start seeing those gains flow again. By forcing your muscles into a state of fatigue, you work to get deep within to really promote growth and muscular endurance. Try out drop sets using the techniques of running the rack, plate stripping, or upping the stack to really get the benefits and enjoy the pain of knowing you are working hard for those gains to start showing again.
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
Bentes, Claudio M.; Simao, Roberto; Bunker, Travis; Rhea, Matthew R.; Miranda, Humberto; Gomes, Thiago M.; Da Silva Novaes, Jefferson (2012). “Acute Effects of Dropsets Among Different Resistance Training Methods in Upper Body Performance”. (source)
Schoenfeld, Brad; Grgic, Jozo (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
Roy, Brad A. (2015). “Overreaching/Overtraining”. (source)
George Farah: Don’t Eat More Animal Protein Than 25% Of Your Caloric Intake
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George Farah talks about the big misconceptions about animal protein consumption in bodybuilding.
George Farah is a legendary bodybuilding coach who has used his later years to warn bodybuilders about big misconceptions that can lead to massive health risks. He’s already spoken with us about the risks of insulin and unhealthy bulking. Now he’s warning bodybuilders about eating too much animal protein. In our latest GI Exclusive interview, George Farah explains why bodybuilders should not eat more animal protein than 25% of their entire caloric intake.
Protein is a main staple of bodybuilding. This is the most basic knowledge about bodybuilding. It’s the first thing everyone learns when trying to build muscle. The easiest way to get protein comes from animals. Old school images of Arnold Schwarzenegger eating massive amounts of steak and eggs come to mind from Pumping Iron.
But as science advances, we are starting to learn different ways of obtaining protein beyond animals. Schwarzenegger himself has become a proponent of veganism and was a part of the documentary The Game Changers. George Farah also agrees. Bodybuilders are eating too much animal protein and it’s bad for their long term health.
George Farah is not saying that bodybuilders should become vegan or vegetarian. Instead, he’s emphasizing that animal protein is being abused with much too high consumption compared to their overall caloric intake. This, Farah claims, can lead to long term issues with your kidneys down the road. He’s experienced it himself, between liver and kidney problems and having cancer, Farah focuses now on longevity in bodybuilding.
The biggest thing George Farah wants to make clear is that he’s not saying to avoid all meat. He doesn’t want to be labeled unrealistic by claiming vegan bodybuilders can achieve the same mass as meat eaters. But he does believe that the amount of animal protein bodybuilders eat is beyond what is necessary. It takes more focus on your diet – but you can still hit the right level of protein without relying majorly on animal products.
Here’s what George Farah stated in our latest interview:
“If you get a bunch of people [doctors/experts] and sit down and talk to them. They will all agree with you that if you go more than 25% of your daily caloric intake from protein. You’ll have some type of problem… it’s been proven for longevity it’s not good to have more than 25% animal food.”
More specifically, George Farah ties in the high protein consumption with anabolic steroids. He claims that going over 25% of animal protein in your diet in combination with anabolic steroids will increase chances significantly for kidney damage.
“They say where there’s a smoke, there’s a fire,” George Farah states in our interview. He continues, “There’s a reason a lot of bodybuilders have kidney problems. What’s the reason? The use of anabolic and high protein intake. Period. Period!”
You can watch George Farah go into detail about protein intake and bodybuilding by watching our latest GI Exclusive interview segment above!