Tag: Bodybuilding
Gunter Schlierkamp Debates: Sylvester Stallone Movies Vs Arnold Schwarzenegger Movies
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Which muscle action star has better movies: Sylvester Stallone or Arnold Schwarzenegger? Gunter Schlierkamp answers.
There was a golden era of muscle-bound action movies in the 80s. Two of the biggest stars from that era were Arnold Schwarzenegger and Sylvester Stallone. Both brought powerful physiques to the mainstream via blockbuster films. But of these two shredded actors – who had the best movies? We asked that very question to Gunter Schlierkamp. In our latest GI Exclusive, Gunter Schlierkamp makes his pick between Sylvester Stallone and Arnold Schwarzenegger movies.
While majority of our interview segments deal directly with bodybuilding and strength sprots trends – we sometimes like to throw a few curveball fun questions into the mix. That’s why during our conversation with Gunter Schlierkamp we asked him to pick his favorite action star – Sylvester Stallone or Arnold Schwarzenegger.
Both of these actors were significant in bringing chiseled muscle onto the mainstream blockbuster circuit. Schwarzenegger was, of course, a pro bodybuilder himself. While Stallone didn’t match his size – he brought an unprecedented amount of muscle to the screen compared to majority of Hollywood actors. It was a golden era of sorts for muscle in Hollywood.
So who does Gunter Schlierkamp prefer more? He was torn – he didn’t want to directly choose one over the other. Instead, he focused on the things that made each actor different and why he liked those qualities.
For Sylvester Stallone, Schlierkamp felt that his films brought more of a message behind the stories. Films like Rocky and First Blood had something to say beyond being fun action films. On the other hand, Arnold Schwarzenegger’s films focused more on flash and bang. The cartoonish nature of his action films are entertaining in their own right.
Gunter Schlierkamp also makes mention of Schwarzenegger’s comedic side. With films like True Lies, Jingle All The Way, and Kindergarten Cop – Schwarzenegger showcased that he had comedic chops to match his action muscle. It’s a big part of what allowed him to stay relevant in Hollywood. While he was not a Shakespearean level actor – he had true versatility in his roles.
Ultimately, Gunter Schlierkamp enjoys the work of both actors equally. He finds a different thing to enjoy about each muscle-bound actor’s films. Which films do you prefer? You can watch Schlierkamp go into full detail by watching our latest GI Exclusive interview segment above.
How The Kettlebell Clean & Jerk Can Enhance Gains
This exercise will develop strength, power, and endurance and is a killer full body workout.
When looking for a great full body workout, finding the right one can be challenging. We all know various exercises that are great for getting us strong and toned, but many are isolation exercises, or those that may work multiple muscle groups, yet just aren’t fulfilling all our needs. Now in a time when gyms still remain closed or at limited capacity, we all need those home gym essentials to really make sure our gains don’t wither away.
Kettlebells are the perfect at home exercise tool to really get you fit. With a host of exercises and benefits associated with kettlebells, they should not be overlooked as just another piece of equipment. The kettlebell clean and jerk is a great exercise to really enhance your gains and make sure you stay on top of your game. Whether it be for training and competition, or just staying fit overall, this kettlebell exercise is certainly one to kickstart those gains and give you a full body workout you’ll love.
Let’s dive into the kettlebell clean and jerk and see what makes this exercise so great. From what it is, to muscles worked, to the many benefits associated with it, the kettlebell clean and jerk may just become your new favorite exercise. When looking for a stellar full body workout, look no further than here.
What Is The Kettlebell Clean & Jerk?
The kettlebell clean and jerk is a demanding exercise based on power, strength, and mobility. Demanding high levels of concentration and focus, this exercise is one of three main lifts in kettlebell competitions and demands the utmost confidence as you start to really amp up the weight. Both the clean portion and jerk portion have specific movements to nail down, making this a convenient exercise to perform, but one where form is everything (1).
Muscle Worked In The Kettlebell Clean & Jerk
When looking at what muscles the kettlebell clean and jerk uses, you will notice it is a mix of upper and lower body, as well as your core. Mainly hitting the shoulders, traps, glutes, hamstrings, and quads, it can also target your calves and triceps putting the full in full body workout.
Benefits Of The Kettlebell Clean & Jerk
Build Up That Strength
Judging by all the muscles worked during the kettlebell clean and jerk, your capacity for strength is seriously increased. Great for progressive overload and adding tension, your muscular strength will improve and you will lift greater amounts of weight as you progress.
Boost Endurance & Cardio Health
With continuous movement on top of that added weight, your heart rate will remain elevated forcing you to control your breathing and really work on that endurance and cardiovascular health. Being short and intense, it relies on a different kind of endurance, being more power driven, so your cardio gains are more explosive.
Hit That Core
Core is essential for remaining grounded and stable during your big lifts, especially the kettlebell clean and jerk where big weight is moving freely. Performing the exercise from start to finish will cause greater stress on your core so your strength and physique increase.
Balance, Coordination & Motor Skills
With this exercise requiring more precise movements and sudden changes, you will need to ensure focus and concentration to properly execute such a lift. It is important to remain vigilant for injuries which can be common with poor form. But the kettlebell clean and jerk can help with your nervous system and really work to assist with balance and increased coordination.
How To Perform It
Begin by holding a kettlebell in either one hand or two, depending on your preference. Use an overhand grip with your feet around shoulder width apart. Perform a clean to your shoulder with your hips pushed backwards. As you extend through your legs, use that momentum to pull the kettlebell to your shoulder and rotate your wrist to a racked position.
Quickly drive your heels changing the energy to your favor as you use your arm to lift overhead, locking out your elbow. Use a squat position under the weight to get grounded and return to the standing position with the weight overhead. Gently lower back down the floor and repeat for desired number of reps (2).
Featured Kettlebells
Kettlebell Kings Kettlebells
Kettlebell Kings Kettlebells are perfect for enhancing grip and working with versatility as well for your desired strength and conditioning goals. Made from cast iron and covered with a powder coating, these offer overall protection and durability to enhance longevity. The structural integrity of these kettlebells will support your own growth and keep you operating at a high level.
Prices vary depending on weight but there are 21 options to choose from ranging from 9 lbs. ($69.99) to 203 lbs. ($424.99).
Check out Kettlebell Kings Kettlebells Here
Check out our individual review for Kettlebell Kings Kettlebell here!
Onnit Kettlebells
Onnit Kettlebells are high quality and versatile fitness tools from a reputable and great company in Onnit. Designed with a gravity cast for consistency and durability, it is accompanied by a powder finish grip for decreased slippage and more efficient workouts. Color coded by weight, these kettlebells provide for easy accessibility and are great for increasing explosive power, strength, and endurance.
Prices vary depending on the weight of kettlebell but there 8 options to choose from ranging from 13 lbs. ($22.95) to 70 lbs. ($114.95).
Check out Onnit Kettlebells Here
Check out our individual review for Onnit Kettlebells here. Also, check out Onnit Primal Kettlebells here!
Wrap Up
The kettlebell clean and jerk is one of those exercises to really boost your full body growth by working many muscle groups with a host of benefits. A convenient and fun exercise, your chance for growth is great and that toned physique is just around the corner. Kettlebells are great fitness tools to really enhance your gains and should not be overlooked in your home gym or even at the gym. Put the kettlebell clean and jerk into your workout routine and really see what this can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jonen, Will; Netterville, John T. (2014). “Kettlebell Safety: A Periodized Program Using the Clean and Jerk and the Snatch”. (source)
Pierce, Kyle (1999). “Clean & Jerk”. (source)
6 Reasons Why You’re Not Losing Fat
Avoid These 6 Mistakes To Lose Weight
Many people get a gym membership to lose weight, and most of them are not happy with their progress. Losing fat is easier said than done. While people might take different approaches to lose weight, most of them fail for the same reasons.
Indiscipline
You need a high level of discipline to lose fat. Some people think training for a couple of days a week is enough to lose weight. They set themselves up for disappointment with this approach and then act shocked when they don’t get the desired results.
You need to be disciplined with your training, diet, and recovery programs if you want to shed the extra kilos. You can’t afford to miss a single training session, meal or undersleep if you want the needle to budge in the right direction.
Undervaluing Your Training Program
Some people make the mistake of thinking a diet plan is all that matters in a weight loss program. They completely overlook their training plans, spend a comfortable half an hour on a piece of cardio equipment, and call it a day.
If your goal is to lose weight, you’ll have to follow a structured cardio training plan which should include a HIIT (High-Intensity Interval Training) or LISS (Low-Intensity Steady State Training). You should be willing to give your training sessions all you’ve got.
Setting A Goal
When setting out to shed the extra kilos, most people make the mistake of not having a specific weight loss goal. You need to quantify the amount of weight you want to shed in order to have the right diet and training plan.
Having a specific goal can help you follow a timeline and will keep you accountable. If you don’t see the desired results after setting a goal and making a plan to achieve it, you can go back to the drawing board and make the necessary adjustments.
Not Following a Customized Diet Plan
Many people don’t want to spend the time, energy or money on a customized diet plan. They instead follow a vanilla diet plan given to them by a gym bro and are surprised and anxious when they don’t see results.
Every person has a different lifestyle, and their diet will vary depending on their goal. You need to figure out your daily calorie intake goal with your macronutrient targets and design your diet according to your lifestyle.
Not Understanding The Role of Fats and Carbs
In recent times, thanks to the internet, more people have come to know about macronutrients. Many people mistake the role of fats and carbs in their diet. They think eating fats are what causes fat to deposit on their body and go on to cut it from their diet.
After they cut fats and still don’t see results, carbohydrates become their easy second target. In the process of cutting these two essential macronutrients from their diet, they do more harm to their bodies than good. Reducing the carb and fat intake below the recommended levels can cause problems in your body functioning.
Improper Recovery
While cardio and training play a vital role in losing weight, some people take it to the next level by pushing their bodies to the extremes. On top of it, these people don’t give their bodies proper time to recover from their workouts.
Being overtrained is worse than not training at all. If your recovery time doesn’t seem to work and you feel sore for more than a couple of days after your workouts, you should consider taking supplements to improve your recovery.
Header image courtesy of Envato Elements
Are you satisfied with your weight loss?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
5 Pre-Workouts That Are Basically Rocket Fuel (Updated 2021)
Up, up, and away.
Finding the energy to get a workout started can be a daunting task. With so much going on in our lives, sometimes we find ourselves drained heading into a big workout. But a solid pre-workout supplement can take care of that. Supplying quick energy and helping to sustain that energy throughout our workouts is just one of the many benefits a good pre-workout can offer.
The difficulty comes with finding a solid pre-workout supplement in a market so saturated with enough bodybuilding supplements to last a lifetime. Thankfully there are some that really stand out among the rest and provide great benefits from high-quality ingredients made by reputable companies who keep their consumers in mind. Make sure your pre-workout is working wonders for you and don’t get suckered into thinking otherwise.
These 5 pre-workouts are designed to give you high-quality benefits so you see your gains really come to life.
The Top 5 Pre-Workout Supplements That Are Basically Rocket Fuel
Best Overall
Finding the best pre-workout overall that is basically rocket fuel can be challenging but it is out there. With the right ingredients at effective dosages, the effectiveness of these products towards your gains are undeniable.
National Bodybuilding Co. Stage Ready Pre-Workout
National Bodybuilding Co. Stage Ready Pre-Workout is a solid pre-workout supplement designed to enhance levels of strength through a combination of 13 highly researched ingredients. This will boost your training by increasing training capacity and provide for muscle pumps and support muscle-building by delivering nutrients and oxygen into tissues. It will also optimize cellular ATP production to boost overall performance and enhance neurotransmitter synthesis to provide for clean and sustained mental focus.
National Bodybuilding Co. Stage Ready is a great pre-workout to enhance quality muscle pumps, improved stamina, weight loss, and a real boost of energy to elevate performance. With an advanced blend and high-quality ingredients, this pre-workout is perfect for any workout.
Pros
Offers you a full 30-day supply
The ingredients are naturally sourced, clinically researched, and optimized for results
It will keep your energy levels high, promote muscle growth, and increase recovery
Cons
Premium priced option
Only available on their website directly
Only ships to customers in the United States
Price: $48.00 for 336 grams (30 servings)
Check out our individual review for National Bodybuilding Co. Stage Ready here!
Best For Growth
You want your pre-workout to offer the best chance at muscle growth as possible. With the ability to boost muscle pumps and allow for optimal blood flow, you can really target all your muscle growth needs as effectively as possible.
Transparent Labs PreSeries BULK
Backed by science with clinically effective dosages, Transparent Labs PreSeries BULK is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts and your muscle growth. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout.
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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pros
Well-dosed and third party tested to ensure quality ingredients and accuracy
No artificial ingredients makes this a great all-natural choice
Cons
Premium-priced option
Some ingredients, like beta-alanine, may be a touch too high while others are a bit low
Price: $49.00 / tub (1.46 lbs. powder)
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best Formula
Finding the right pre-workout really lies in the formula and how effective the blend of ingredients can be. A formula that is tested and scientifically backed will give you the best chance to receive all of the benefits.
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.
Performance Lab SPORT Pre is a high-quality pre-workout free of additives designed to increase nitric oxide in the blood, improve endurance by hydrating your muscles, and enhance strength training, weight loss, and overall performance.
Pros
No jitters or energy crashes
Easy to take
Vegan-friendly and infused with prebiotics for easy digestion
Cons
Only available from this website directly
No caffeine for those looking for stimulants
Price: $39.00 / box (120 capsules)
Best For Intensity
Keeping up the intensity will ensure that your focus and level of alertness never falters. You want the best for your gains and having the right level of intensity will prove to be most effective.
Kaged Muscle Pre-Kaged
Kaged Muscle Pre-Kaged can increase the performance and intensity of your workout with a high quality pre-workout powder. Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout.
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Kaged Muscle Pre-Kaged is great for those looking to increase performance and intensity with a high-quality pre-workout. Great ingredients and a quality blend make this unstoppable for your pre-workouts needs.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors, it does compete with other pre-workouts in that regard
Cons
It is pretty pricey
Does contains sucralose, which is an artificial sweetener
The caffeine content may be high for those sensitive
Price: $39.99 / box (21 oz powder)
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Best For Cutting
A pre-workout should also work for your weight loss and cutting needs. With proper dosages of the right weight cutting ingredients, mixed with a great training routine and proper diet, your gains are right around the corner for that desired physique.
Transparent Labs PreSeries LEAN
The perfect supplement for cutting, Transparent Labs PreSeries LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, reduce fatigue, and improve memory. LEAN is great for those looking to slim down without losing that hard work done in the gym.
Code GENIRON10 For 10% Off
Transparent Labs PreSeries LEAN is perfect for those looking to target stubborn belly fat while still maintaining that hard-earned lean muscle. For those looking to slim down and lose weight, look no further than this great pre-workout with quality ingredients at effective dosages.
Pros
Well-dosed and third party tested
All-natural ingredients make this a solid pre-workout for cutting
Cons
Premium priced option
Does not have the best ingredients for fat loss
It may be effective for cutting, but depending on your goals, other pre-workouts may work better
Price: $49.00 / tub (1.09 lbs. powder)
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Key Benefits Of Pre-Workout
These rocket fuel pre-workouts are perfect for a host of benefits to really give you the best chance at a phenomenal workout. Benefits include:
Increase physical performance and energy: Provide for longer, more sustained, and higher intensity work (1).
Prevent fatigue: Keep energy levels high to not feel a mid-workout crash.
Promote muscle growth and pumps: Increase blood flow, provide for muscle pump, and increase overall strength (2).
Aid in recovery: Provides for more effective repair and rejuvenation of worn down muscles.
Important Ingredients To Look For In Pre-Workout
There are a few important ingredients to keep an eye out for when it comes to selecting a pre-workout. The right ingredients dosed effectively can work wonders for your gains.
Caffeine: Can increase energy and focus so you take on any workout that comes your way (3).
BCAAs: Great for stimulating muscle protein synthesis and will help with post-workout recovery and intra-workout energy and fatigue (4).
Creatine: Boost overall strength and athletic performance for increased gains (5).
Beta-Alanine: Helps push past fatigue so your workouts go for longer with more intensity.
L-Citrulline: Offers good muscle pumps to increase blood flow so you start to see that growth you want most.
How We Choose These Pre-Workouts
When choosing this list, we focused on reputation, ingredients and formula, and overall price. The brand and their respective product should be transparent and honest with their labels. These brands have great reputations and care about the quality of their products. For ingredients and formulas, each product should work effectively while still being safe and the quality and care for your ingredients will prove worthwhile for your health and performance. Lastly, we look at price because we know it can be challenging to find good products at a reasonable price.
FAQ Section
What is the best pre-workout for serious gains?
National Bodybuilding Co. Stage Ready Pre-Workout. This pre-workout supplement is designed to enhance levels of strength through a combination of 13 highly researched ingredients. This will boost your training by increasing training capacity and provide for muscle pumps and support muscle-building by delivering nutrients and oxygen into tissues.
Do I really need a pre-workout?
You don’t need a pre-workout but having one on your shelf can really enhance all your gains. You want the best for your workouts and we highly recommend a great pre-workout be in your routine.
Are pre-workouts safe?
While pre-workout supplements are necessarily regulated, the top companies have made it their mission to only give you the best product around. With clean and effective ingredients, pre-workouts are on the whole safe to use. Always read the label to make sure the product is right for you.
Wrap Up
Don’t let low energy keep you from an opportunity for a great workout and look to pre-workout supplements for all your gains.. The benefits of a solid pre-workout can work to enhance overall performance, provide muscle pump, aid in recovery, and give you that incredible boost to optimize all aspects of your workouts. These five pre-workouts are great products from very reputable companies who seek nothing but the best for their consumers. Try one of these today and watch your workouts soar to new heights.
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.
References
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Melvin Anthony: Bodybuilders Today Train Hard, But They Can Train Harder
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Melvin Anthony talks about new school bodybuilders and their training ethic.
Melvin Anthony is a bodybuilder that was in his prime between the second Golden Era of the 90s and the modern era we see today. He competed from the late 90s through to 2008. So he brings an interesting perspective on the recent debate about modern bodybuilding. Is the quality not up to par with the 90s and earlier? Or is this an unfair criticism? Do bodybuilders today not train as hard as earlier eras? In our latest GI Exclusive interview, Melvin Anthony believes that bodybuilders train very hard today… but thinks they can also train harder.
Melvin Anthony doesn’t want to to knock the new school era of bodybuilders. He understands how general sweeping statements can paint a broad stroke on a very diverse group of athletes. That’s why when we asked him about the current state of bodybuilding – he was very careful with his words. He doesn’t think that there is a bad training ethic in bodybuilders today – but he does think that it could push to the next level to match the greats of yesteryear.
In fact, history is very important to Melvin Anthony. He worries that we are not focusing enough on the history of bodybuilding to learn from what was done in the past. Anthony thinks that social media and short attention spans might be preventing bodybuilders today from reaching their best.
“I’m not saying they’re not training hard,” Melvin Anthony states in our interview. He continues:
“I’m not saying that they are not worthy of what they are getting on stage. But there’s a level that they can get to that they haven’t tapped into yet. And I believe they will. Hopefully they’ll get it. Hopefully they’ll start talking to a Flex Wheeler or a Jay Cutler – ‘Hey man, how did you train. Can you show me what you did?’ Watch how those guys train… I’m not saying they’re not training as hard. I just think they can train harder.”
Melvin Anthony stresses the difference between training hard and training beyond hard in a similar manner as past legends. He thinks that the immediacy of the internet has changed the attention span of everyone – including bodybuilders. He worries that they don’t deeply learn enough about the past and actually engage with it.
But Melvin Anthony also makes a point to say he’s hopefully that this will pass. The current era of bodybuilding seems to be almost a transitional one. We still have some greats of the early aughts competing such as Phil Heath and Roelly Winklaar among others. The new crop of bodybuilders, such as Hunter Labrada or Nick Walker, are only just now exploding onto the scene.
Melvin Anthony is optimistic that these bodybuilders are only on the beginning of their journey – and that their training will become even more focused as they continue to grow as athletes. He hopes that the new generation will learn from the past greats and become the next legends of the sport.
You can watch Melvin Anthony’s full comments about new school bodybuilding and training in our latest GI Exclusive interview segment above.
Can’t Afford The Gym? Try The Jailhouse Method
Insane gains the prison way.
In this day and age gyms are more pricey than they’ve ever been before. Many people wish to get into shape and make some serious gains, but their lack of funds keep them from being able to get into the gym and achieve their fitness goals. It can be a bit depressing knowing that you want to make a change, but can’t manage to because of economic interference.
So does that mean you might as well give up and forget about ever making some serious improvements on your body? Hell no! Though machines in the gym do help a great deal in getting your body into ripped and massive condition, that doesn’t mean you can’t make some development without them. When the tools are lacking for the task at hand, the next step is to innovate and do the next best thing. Workout without them.
This is where the concept of the prison workout can help a great deal in improving your physique. For the incarcerated, there aren’t a bunch of fancy machines or dumbbells lying around. For them to improve their strength, muscle endurance, and physique, they must rely on bodyweight exercises to make the difference. So what would a prison workout consist of? For the most part the exercises consist of pushing and pulling motions that will thrash your muscle into shape. We have a list of some prison inspired exercises that are sure to make all the difference to your routine with or without machines.
Upper Body Workout
There are a number of push up and pull up variations that are sure to work your chest, triceps, back and even your core. The key to building up a strong upper body is variety, consistency and attacking different muscle groups with the same intensity. This list of push up and pull up variations will add some variety to your routine and ensure that your muscles are attacked from multiple different angles.
Diamond Push Ups
3 sets, 20 reps
Wide Grip Push Ups
3 sets, 20 reps
Chin Ups
3 sets, 10 reps
Wide Grip Pull Ups
3 sets, 10 reps
Lower Body Workouts
The lower body workout routine is likely to look fairly similar to what you would see in the gym. The lack of weights to give added resistance is a bit of a hurdle to get around, but in exchange for the usual weighted variations, the focus should be on muscle endurance. By the time you’re ready to do a weighted squat the muscle endurance will aid you in pushing some weight.
Body Weight Squat
4 sets, 20 reps
Lunge
4 sets, 10 reps
Calf Raises
4 sets, 25 reps
But you’re still looking to build up muscle then having a training partner for these exercises can be a huge help. For instance, you can have your partner sit on your shoulders during a squat or on your back while doing a calf raise variation (donkey calf raises). They may be a bit more difficult to pull off, but if you’re in a tight situation it should do the trick for muscle growth.
Would you ever use the body weight workout in a bind? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Benefits of High-Intensity Interval Training For Bodybuilders
Get the most out of your cardio without losing that hard-earned muscle by trying this great form of cardio that is efficient and will really work to provide great benefits.
Cardio can be one of the more draining parts of your workout. After a big lift, the last thing you want to do is have to hop on the treadmill and stare at the same thing for an hour. But we suffer through it because we know our overall health is important to maintain and our desire to look lean can find ways of convincing us to power through. But there is another way to have those benefits of cardio work for you without putting in hours and hours into a forced routine. High-intensity interval training (HIIT) is one way to look leaner, get fit faster, and save time in the gym.
Seen as a way to burn fat effectively, high-intensity interval training has been beneficial for those looking to improve aerobic and anaerobic endurance, so its reputation has drifted away from bodybuilders or those seeking to put on body muscle or those who enjoy a low intensity workout. But HIIT can be used for staying as lean as possible while also adding on muscle and the benefits of this form of training go far beyond simply endurance-focused athletes and those who want a HIIT workout at least once per week.
High-Intensity Interval Training Basics
The framework for HIIT is the same for whatever form of exercise you choose for training. Brief, but maximum effort periods of work, with small periods of rest just to give you a second to catch your breath. On paper, high-intensity interval training seems simple and easy. But the key is to give everything you have into those 20 or 30 seconds to get the most out of it. Not only will this promote great muscle growth, but will also work to give you a serious boost in aerobic performance and calorie burn for that desired body physique to really pop from a HIIT workout, the ultimate form of interval workouts.
What To Expect
Let us talk about high-intensity interval training and the great benefits it has for your overall health and wellness, like eliminating body fat. As a great form of cardio, this style of training can really work to enhance all aspects of your training and performance so you start to see great gains all around. We’ll tell you all about this style of training, what it is, how to do it, and the great benefits surrounding HIIT and after a HIIT workout, you will definitely add this into your training program.
What is High-Intensity Interval Training?
High-intensity interval training is a form of cardio workout where fast-paced intervals are alternated with recovery-style intervals to keep you working harder, but not longer. During the maximum effort portions, you should be working at 90% or over, but it’s important to not be under 90%. The recovery-type intervals should be at least 55-60% of your maximum effort to keep your body moving and to not allow the momentum of the workout to die out from a HIIT workout.
HIIT is appealing to many gym-goers because it allows you to work at maximum capacity and see big gains without struggling to stay afloat on an elliptical. The short duration of a high-intensity interval workouts is a big draw for those looking for a time-efficient exercise plan (1). Certain HIIT exercises include sprinting, biking, or jump roping and should involve short bursts to rapidly increase your heart and keep you working at a high level. While both HIIT and moderate continuous training can improve fitness and aid in your overall growth, HIIT has been shown to be not only time-efficient, but also more enjoyable (2).
HIIT Benefits For Bodybuilding Goals
Promotes Fat Loss & Change In Body Composition
For those of us looking to shed unwanted body fat but keep on our lean muscle, high-intensity interval training can seriously benefit our fat loss goals. While losing fat can be difficult, the key is calories. You need to consume less calories than you take in in order to start the process of losing that unwanted body fat. HIIT allows you to burn calories more quickly during the physical workout (3) allowing for more calories burned in a shorter amount of time as opposed to a low intensity workout and a low heart rate. For many, the amount of calories burned was the same, if not more, when compared to longer distance cardio or a low intensity workout with a lower heart rate multiple times per week.
A working metabolism can be key in fat loss and calories burned and HIIT can increase your metabolic rate for a substantial amount of time after the workout is completed (4), offering the ability for more burn even after you’ve stopped. What HIIT can really do for you is turn to your fat stores for energy instead of carbs, thus targeting that unwanted body fat to burn to keep you going strong.
HIIT is for those looking to see gains while bodybuilding can ensure less time in the gym with increased chance of fat loss while also sneaking fat from your fat stores for energy to keep you functioning and alert during the workout without the worry of running low on fuel or a low intensity workout or low heart rate for a number of times a week to burn fat and calories from a good routine or training program to help with weight loss.
While running, biking, swimming, or performing other forms for longer exercises for a period of time can be beneficial, consider HIIT if you are simply training to stay healthy or to lose weight fast. For those who are competitive runners, swimmers, cyclists, or other endurance sport athletes, of course performing your sport for longer intervals is beneficial in the long run for optimal training and performance.
But for those of us who simply enjoy working out and want to shed a few pounds, HIIT is where this can be very helpful. With so much happening in our busy lives, it is easy to get consumed in work, personal time, and relationships, often making our workouts suffer. With HIIT, you can perform a workout that is time efficient, convenient, and will really blast those gains of yours to promote fat loss and a solid physique from your routine or training program to help with weight loss and overall mass.
Avoid Catabolism & Muscle Degradation For Lean Support
For bodybuilders, the biggest fear is losing out on those gains you worked so hard for. While cardio is important to your health and performance, the fear of losing those hard-earned gains can be overwhelming. High-intensity interval training can help avoid catabolism so your body does not break down the muscle tissue (5). This is a result of the shorter amounts of time spent actually doing cardio.
For the short, high intensity intervals, the body seeks out a quick source of fuel, unlike longer more endurance-driven workouts which can break down muscle for small units of energy. For those looking to keep those gains but get the benefits of quick and efficient cardio, HIIT is the way to go for bodybuilders.
When working out for long periods of time, your body starts to eat that hard earned muscle in efforts to keep up with your grueling workouts. Without the proper diet and nutrition plan, as well as ample protein, your muscle will slowly degrade and those workouts you suffer through to build muscle will only be achieved by you eating away at that muscle for energy. This is obviously not ideal and HIIT can work wonders for this by being time efficient and convenient, allowing you to pack on muscle while also shedding fat from exercise.
Improve Oxygen Consumption & Endurance Capacity
Endurance training is used to improve your body’s ability to consume more and more oxygen to keep you training longer and more efficiently. HIIT can produce the same benefits as a longer cardio session (6). The benefit to this may be obvious, but with increased oxygen capabilities, your training can be more intense and those gains will be easier to achieve.
HIIT will challenge your ability to work hard for a short amount of time leaving you satisfied in your workout knowing you received the same benefit as you would have suffering through an hour long run. Really work to enhance your aerobic and anaerobic thresholds with HIIT to maximize oxygen consumption during bodybuilding exercise.
It is important to note that increased cardio and oxygen consumption will not only enhance your endurance and ability to perform cardio related activities, but also will come in handy when it comes to strength training and an overall sense of working out. With increased cardio, you will be able to lift more weight and lift that weight more effectively to really enhance those bodybuilding gains.
The increase in oxygen consumption will work to really provide support for those muscles so they lift more and can withstand increased loads as you get bigger and stronger. This is a great benefit of HIIT that should be considered when looking to update your training program.
Wrap It All Up
We all know cardio is important for our overall health and performance. But most of us do not have time to sit and struggle through a long-distance cardio workout to make sure we get the most out of cardio while also ensuring we do not lose our lean muscle. High-intensity interval training is the best solution to your cardio needs, especially as a bodybuilder.
The short interval bursts, matched with even amounts of recovery, allows you to feel satisfied in your workout knowing you did what you could to achieve maximum gains. By aiding in fat loss, increasing oxygen consumption, and avoiding catabolism, HIIT will allow you to keep on all that hard-earned muscle while getting all the benefits of cardio and those bodybuilding goals. Don’t be afraid to give 100% during this workout because you won’t lose what you work for and the gains will be enough to continue with high-intensity interval training.
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
Gillen, Jenna B.; Gibala, Martin J. (2014). “Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness?”. (source)
Kong, Zhaowei; Fan, Xitao; Sun, Shengyan; Song, Lili; Shi Qingde; Nie, Jinlei (2016). “Comparison of High-Intensity Interval Training and Moderate-to-Vigorous Continuous Training for Cardiometabolic Health and Exercise Enjoyment in Obese Young Women: A Randomized Controlled Trial”. (source)
Falcone, Paul H.; Tai, Chih-Yin; Carson, Laura R.; Joy, Jordan M.; Mosman, Matt M.; McCann, Tyler R.; Crona, Kevin P.; Kim, Michael P.; Moon, Jordan R. (2015). “Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men”. (source)
Wingfield, Hailee L.; Smith-Ryan, Abbie E.; Melvin, Malia N.; Roelofs, Erica J.; Trexler, Eric T.; Hackney, Anthony C.; Weaver, Mark, A.; Ryan, Eric D. (2015). “The acute effect of exercise modality and nutrition manipulations on post-exercise resting energy expenditure and respiratory exchange ratio in women: a randomized trial”. (source)
Laursen, Paul B.; Jenkins, David G. (2002). “The scientific basis for high-intensity interval training: optimistic training programmes and maximising performance in highly trained endurance athletes”. (source)
Hwang, Chueh-Lung; Yoo, Jeung-Ki; Kim, Han-Kyul; Hwang, Moon-Hyon; Handberg, Eileen M; Petersen, John W.; Christou, Demetra D. (2016). “Novel all-extremity high-intensity interval training improves aerobic fitness, cardiac function and insulin resistance in healthy older adults”. (source)
Samir Bannout: “No Bodybuilder Should Accept The Problem We Are Having Today”
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Samir Bannout: “Mass has to come with class”
Samir Bannout is a bodybuilder who was inspired to compete by the Golden Era of the sport. He was also lucky enough to make his way into the pro leagues right at the tail end of the Golden Era. The sport has changed a lot since then. While Bannout sees a lot of good discoveries happening over the decades, he also thinks the sport has accepted certain bad discoveries as well. He wants to try and help course correct the sport and inspire a new generation by looking at the past. In our latest GI Exclusive interview, Samir Bannout explains why the increased mass of the past few decades need to now be matched with “class” as well.
Samir Bannout doesn’t think that increased mass monster size in bodybuilding is inherently a bad thing. In fact, he understands that as technology and science changes – so too does bodybuilding. The limits have been pushed to new levels. That’s the nature of any sport – for athletes to push boundaries and set new standards.
But Bannout also believes that in pushing new boundaries of mass, other negative changes have been accepted as well. Namely, Samir Bannout believes that the new increase in mass has led to less attention to conditioning. Not only that – but the focus on mass has led to some seriously unhealthy habits that pro bodybuilders were not taking back in the Golden Era.
We asked Samir Bannout if he thought that the Golden Era of bodybuilding held better physiques than the bodybuilders of today. He didn’t answer the question directly. He does believes that some of the changes in physiques today are supremely impressive. Bodybuilders like Ronnie Coleman showcased a new level of perfection – and he is being remembered as a legend for it.
But the cost of how this changed bodybuilding overall has led to some changes that Samir Bannout doesn’t agree with. The size of Ronnie Coleman has remained but hardly anyone matches his kind of conditioning. More importantly, he thinks that the new level of mass that has been desired by bodybuilders has led to extremely risky methods. Athlete want to get big “at any cost.” The health of the sport is at stake.
Samir Bannout makes a quick statement that he thinks all bodybuilding should live by. “Mass has to come with class.” What he means by this is that bodybuilders shouldn’t do merely anything to build more mass.
“You don’t want to be a champion and die at 30 or 40 by crossing the line,” Samir Bannout states in our interview. Here’s referring to the increased risks that bodybuilders are taking to build mass fast and push new limits. This usually involves higher doses of PEDs compared to what athletes were taking back in the Golden Era.
Samir Bannout hopes that we can find a middle ground between the advances bodybuilding has made with physiques while also looking and learning from the past of bodybuilding. It’s often said today that Arnold Schwarzenegger’s physique wouldn’t even land in the top five of today’s athletes. But perhaps this is part of the problem. Perhaps there’s something between Arnold Schwarzenegger and Ronnie Coleman that can be achieved. A blending of the old way and the new that can lead to a “classier” version of the sport – to use Samir Bannout’s words.
Do you think that the modern era of bodybuilding has pushed he limits too far? Watch Samir Bannout’s full comments in our latest GI Exclusive interview segment above and then decide for yourself!
James Hollingshead Forced To Halt Training Due To COVID-19
James Hollingshead will take time off from training for Mr. Olympia 2021 after contracting COVID-19.
The COVID-19 pandemic has been controlled to a degree but it still impacts the lives of many out there — including athletes like James Hollingshead. The bodybuilder recently announced on Instagram that he has contracted the virus and will be forced to take some time away from training for the 2021 Olympia.
James Hollingshead posted a video on his official Instagram page on Saturday to break the news. In the video, he lays out how he has not left his house since last Sunday and has been unable to train. Hollingshead has received two positive tests.
“Sorry I’ve been quietWe live in a time where not much is personal and I wanted some time to digest the situationAs a bodybuilder with a very fortunate support network I feel it right to let people know the current situationSo yeah there it is been out of action for a while but hey it is what it is and there is not a lot one can do except ride this shit outI’ll be staying isolated until I get a string of negative testsI honestly don’t think this will have too much an effect on my efforts this year besides the obvious week + of no trainingFor now I’m just gonna focus on the days ahead and once I’m ready to get back it I willCheers guys”
James Hollingshead is qualified for the Olympia this year. He became one of the first athletes to qualify after winning the 2020 British Grand Prix Bodybuilding Show on Nov. 4, 2020. He began training back in the spring and shared a video on YouTube on March 13 taking viewers through his first public workout in preparation for the competition.
This news comes after Hollingshead decided to opt out of the 2020 Olympia. He gained qualification to that competition by winning the Europa Pro back in October 2020. Hollingshead put all of his focus onto this year’s Olympia but will be forced to halt his progress.
Hollingshead has been out of training for approximately one week, as of now. He will continue to remain home until he gets a string of negative COVID tests. Hollingshead has not been forced to remove himself from the Olympia. In fact, it could be quite the opposite. Hollingshead could use this as even more motivation, especially after being opting out of last year’s competition.
There will be more updates provided on Hollingshead’s status as it becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Benefits Of The Double Crunch & Why It Helps With Core Strength
This crunch variation is able to strengthen your core while providing great support for that V-shape and six-pack you desire most.
While we all desperately want that six-pack of ours to pop, it can be challenging to find the right exercises to get us there. With so many exercises and variations to try, each targeting different areas of your core, we continue to do our best to unveil that shredded aesthetic. But one exercise may be eluding you and it has great potential to not only enhance your core strength but also make those abs pop. The double crunch is a unique exercise to target your upper and lower abs while taking out two birds with one stone.
Crunches in general are all around great core exercises to perform during your ab routine. With no equipment needed, crunches can be done anywhere and at anytime with great potential to tone your midsection and get your ripped. They will not only strengthen your stabilizer muscles, but also provide for great support and balance when it comes to big lifts, sport specific movements, and everyday activities. The double crunch will enhance all of these benefits so you really feel like you got a great workout and a serious burn for your abs.
Let’s dive into the double crunch and explore just what makes this crunch so great. As an effective way to target your entire core, this exercise is one you will want to add to your routine to maximize the benefits of a great core workout.
What Is The Double Crunch?
The double crunch works to contract the entire length of your abs while doing just one exercise. With no equipment needed, these can be done whenever and wherever and are fairly simple to perform.
The double crunch will target your main abdominals and also your obliques, both internal and external, making sure to hit all those smaller stabilizing muscles. This a great exercise to get a shredded core without investing too much time and energy.
Benefits Of The Double Crunch
Target Your Entire Core
As an exercise to target your entire core, the double crunch works to enhance all areas of strength to maximize performance, especially when it comes to big lifts and sport specific movements. You are able to work your core faster to develop those six-pack abs by targeting your upper and lower areas more effectively, as well as your obliques which can aid in that V-shape we all know and love (1).
Alleviate Back Pain
A strong core will work to alleviate any unwanted back pain that can arise from too much exercise or a grueling workout. By strengthening the base, your lower back won’t take much of the load often associated with lifting that bodybuilders and other athletes face. Back pain is an annoyance that no one wants and working to tackle areas that can help relieve it is more than important when looking to enhance training and performance (2).
Promote Better Posture
Bad posture is a curse that too many of us deal with. It would seem that improving our posture would be a no brainer but it is easier said than done. While doing posture improving exercises can be great for overall support, the double crunch provides for a more solid core to help improve your posture. A stronger core provides for a better base and will keep you more upright and less rounded for improved performance and more confidence.
Simple & Convenient
The double crunch can be done anywhere and at anytime making this an extremely convenient exercise. It is also simple to perform with no equipment needed so the stress of learning a new exercise is taken care of. We all want an easier exercise to improve our overall health and wellness and with the double crunch, we have just that.
How To Perform The Double Crunch
Here are the steps for performing a solid double crunch:
Start on the floor and lay on a mat or whatever is comfortable for you. Your knees will be best close to your chest and your feet slightly off the ground. Keeping your legs stretched as much as possible, keep them elevated off the ground while keeping your torso in a reclined position. Contracting your abs, raise your torso while bringing your knees to your chest. This will bring you back to the starting position where you can repeat for as many reps as you desire.
Things To Look Out For With The Double Crunch
Like any exercise, there are certain things to look out for in order to have an effective lift. These tips will keep you safe and away from unwanted pain while also maximizing the effects of the workout.
Breathing: Make sure to control your breathing. This will make sure you don’t tire yourself out too quickly while also maximizing range of motion for your muscles.
Don’t pull your head: Make sure to not yank your head for it not only takes away the effectiveness but also may cause pain.
Keep your hips planted: Raising your hips off the ground will disengage your core as well as cause pain in your low back since you are taking more load.
For those with low back pain, performing these exercises may make it worse. Really keeping your core tight can keep the load from attacking your low back. While this is a great exercise to strengthen your core, it can be a nuisance for those who unfortunately suffer from unwanted back pain.
Wrap Up
The double crunch is a great exercise to target your entire core with the added benefits of enhancing strength, making that physique pop, and working to improve posture and balance for big lifts. Keeping your core tight and engaged will prove to be more effective to decrease the load on your low back and provide for optimal effectiveness with each rep of the double crunch. Try this exercise next time you do abs and really feel the burn of this ab exercise.
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
Olson, Michele (2013). “Core Strength: The “Anatomy” of Investigating Abdominal Exercises”. (source)
Contreras, Bret; Schoenfeld, Brad (2011). “To Crunch or Not to Crunch: An Evidence-Based Examination of Spinal Flexion Exercises, Their Potential Risks, and Their Applicability to Program Design”. (source)