Tag: Bodybuilding
Grow Your Calves Into Bulls With This One Simple Trick
This One Tip Will Turn Your Calves Into Bulls
I’ll come out clean; I suffered from CLS (chicken leg syndrome) for a long time. My quads and hams weren’t as big a problem as compared to my calves. Small calves can make your legs looks skinnier than they are.
You don’t want to be ridiculed for having a huge upper body and tiny legs. Having a weaker lower body can even have an adverse psychological effect on you. You might lose all your confidence in your physique if your legs are lagging.
Wearing track pants to the gym and outside isn’t a permanent solution to this problem. Arnold’s weakest body part was his legs. He turned this weakness into a strength by wearing shorts to the gym every day.
People made fun of him for his skinny legs. Arnie, being the champion he is, used this body shaming as a motivation. Look around in your gym, and you might see people with relatively weaker calves.
Other than genetics, the reason behind this could be the lack of knowledge and understanding. The broscientists at your gym might have convinced you to follow the ‘right approach’ to calf training and stick to a certain number of exercises, sets, and reps.
Doing The Wrong Thing
Most people make the mistake of doing the same exercises over and over again. The most amount of variation they have in their calf workouts is the weekly alternation between the standing and seated calf raises.
Calves being the stubborn muscle groups they are, can be one of the hardest to grow. You need to train your calves from all the angles to ensure an overall development. The standing variation targets the gastrocnemius while the seated version targets the soleus.
When it comes to calf training, some people treat it as accessory work and train them at the end of their leg workouts after they’re completely exhausted. You should be training your calves at the beginning of your workouts, especially if you have underdeveloped calves.
Calves Are Not Different
While most people like doing 12-15 sets while training every other muscle group, they stick with just three sets for their calves. You stand on your calves for entire days. You need to be doing more to shock them into growing.
You should be treating your calves just like all the other muscle groups. Aim to hit failure every time you’re training your calves. Regularly changing the intensity of your calf workouts will also take your gains to the next level.
Grow Your Calves Into Bulls
I had tried everything, the standing and seated calf machines, donkey calf raises, single leg calf raises and calf raises on the leg press, but nothing seemed to work for me. There was hardly any technique I didn’t use.
This was when I decided to return to the basics and move my way up. I quit using any weights. I realised people with small calves (me included) wasted a lot of their time on the calf machines lifting heavy weight just to compensate for their toothpick legs.
Ego lifting keeps these people from having a complete range of motion – which is detrimental in developing your calves. I then did something which might sound a little counterintuitive. I stopped training calves in the gym.
Get On Your Toes
There is a reason ballerinas have toned calves even when they have skinny legs. They spend most of their times on their toes. This puts all their body weights on their calves and ankles. I could see how this can be my ticket to bigger calves.
No, I didn’t signup for a ballerina class. Instead, I decided to train my calves every single day for the next one month at home, right before I go to bed. This proved to be the change my calves needed.
The Workout
This workout consists of only one exercise and one set. You will be doing 100 reps of standing calf raises. You need to make sure you’re on your toes at the top of the movement and squeeze the hell out of your calves.
Have all the tension on your big toe while lifting yourself. Don’t transfer your weight on the smaller toes. You should look like a ballerina standing on her toes while you’re at the top of the movement.
Stand beside a wall and follow the same movement and momentum throughout the exercise. Don’t hold onto or lean against the wall. Doing this can take off the tension from your toothpicks.
You don’t have to worry about the negative motion (below parallel) of this movement. Squeezing your calves at the top of the movement and coming back to the starting position is enough to get the gains going.
Slowly raise yourself during the concentric movement (going up) and follow the same motion on the eccentric part. Don’t drop like a bomb while coming down. Maintain a mind-muscle connection throughout the exercise.
The first time you try this workout, your calves will be on fire. Go to bed right after finishing the workout and give your body time to recover. As you get better, add 15 reps to this exercise. Aim for complete muscle failure at the end of this workout.
Which is the most effective workout according to you?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
10 Benefits of the Clean and Jerk
The Olympic Lift That Develops Strength, Size, and Fitness
While the Olympic lifts are challenging in terms of execution, there are distinct benefits associated with regularly performing both the clean & jerk and snatch.
The clean & jerk is a highly technical lift that requires explosive power, speed, strength, agility, mobility, stability, and proprioception.
The action required in the clean & jerk utilizes practically every muscle in the body as well as placing a large demand on the body’s nervous system.
Clean and Jerk Technique
While performing the clean & jerk will bring about an array of benefits, care is advised. The clean & jerk technique is tricky. If you are new to exercise, start light and be willing to spend time refining your technique.
1) First Pull
Start by assuming a hip-width stance and place both feet directly under the bar. Drop down to the bar and, using an overhand grip, place the hands slightly wider than shoulder-width.
Drop the hips down, engage the core muscles, lift the chest and squeeze between the shoulder blades before initiating the pull. In this position, the shoulders should be in front of the bar.
When pulling, focus on driving the heels through the floor and extending only at the knees. As you pull, ensure that the bar stays as tight to the body as possible.
2) Second Pull
The second pull begins when the knees are fully extended and the bar is just above the height of the knees. As you move into the second pull, the bar should begin to significantly accelerate.
Having extended at the knees in the first pull, the knees should then begin to move forward so that the trunk assumes a more vertical position.
Once again, the bar should stay tight to the legs as it moves up the thigh and the core should remain engaged throughout.
3) Third Pull
The third pull is initiated when you assume the power position. The power position is when you are standing almost vertically with a slight bend in the knees and hips with the bar in contact with the crease of the hips.
To drive the bar upward in a vertical path, triple extension should occur. This is a rapid and simultaneous extension of the hips, knees, and ankle.
When the bar makes contact with the hips, it should then be aggressively pulled upward. A combination of triple extension and upper body pull will drive the bar upward.
As the bar rises, you should quickly drop down into a squat in order to catch the bar on the front of the shoulders. Once the bar has been caught, you must then powerfully drive through the heels to a standing position.
4) Jerk
For the jerk, drop the elbows and widen your grip on the bar slightly. Push the chest up and engage the core before initiating the jerk.
There are two jerking methods. For the full jerk, very rapidly dip at the knees and hips and simultaneously fully extend at the elbows to lock the bar overhead and stand.
For the more complicated split jerk, dip and shoot one leg out in front and one behind the body while driving the bar overhead. Take a moment to stabilize and then walk both feet to a standing position.
Clean & Jerk Benefits
Due to the vast number of muscles and fitness components that are challenged with the clean and jerk, there are many significant adaptations that will occur as a consequence.
1) Strength Development
The first and most evident benefit associated with the clean & jerk is the benefits in regards to strength capacity.
The movement patterns of the exercise require the muscles of the upper and lower body to go through multiple concentric and eccentric contractions.
When the clean & jerk is performed to a good standard and follows progressive overload principles, muscular strength can significantly improve.
Improving the strength of muscles throughout the body will not only lead to a greater clean & jerk, it may also have a knock-on impact on a range of other pulling and pushing resistance exercises.
In terms of raw strength development, the clean & jerk is more beneficial than the snatch. This is simply because a greater amount of weight can typically be lifted for the clean & jerk.
This does not mean that the clean & jerk is superior to the snatch in any way, rather, if strength development is the goal then the clean should be prioritized over the snatch.
2) Cardiovascular Health
While you may not see the clean & jerk as cardio exercise, research conducted on Olympic lifting has indicated that there are a number of cardiovascular responses associated with these types of exercises.
One specific study found that after 8-weeks of training, resting heart rate, VO2 max, and blood pressure all substantially improved (1).
The Olympic lifts require the bar to travel a great distance, from the floor to an overhead position. After performing a few reps, you will notice that how taxing these movements really are on the cardiovascular system.
3) Anaerobic Performance
The ATP-CP system is the energy system that is primarily responsible during the clean & jerk. This system produces a great amount of energy required for short bursts of explosive activity.
Optimizing the ATP-CP through training can help to facilitate a greater performance in sports which involve explosivity.
For example, sprinting is an activity that requires a quick burst of energy for a short duration. By performing the clean & jerk regularly, sprinting performance can be improved.
4) Reversal of Metabolic Disease
There is clear research to indicate that regularly lifting weights and enhancing strength levels can help to reduce and even revert metabolic syndrome (2).
Metabolic syndrome refers to a number of life-threatening diseases and conditions including diabetes, heart disease, strokes, high blood pressure, and high cholesterol.
5) Core Strength
One of the most understated benefits of the clean & jerk is the impact that it has on core strength. A major amount of core strength and stability is required to hoist and hold the bar overhead.
In order to keep the trunk upright during the entire movement, the core muscles must work extremely hard and are subject to a great degree of stress. As a result, the core muscles rapidly adapt and increase in strength and definition.
Not only will increasing your level of core strength and stability facilitate a greater performance, but it will also improve posture and reduce the risk of sustaining an injury to the trunk and extremities.
6) Motor Skills
Motor skills refer to all movements and actions carried out by the muscles under control of the nervous system. By increasing the efficiency of your motor skills, you can move and perform more effectively.
Due to the complexity of the Olympic lifts, the clean & jerk is an excellent exercise for refining motor skills and facilitating better movement.
More specifically, the clean & jerk teaches the body to move simultaneously as a unit which can lead to significant adaptions to the nervous system and can improve proprioceptive abilities.
7) Balance and Proprioception
One of the most demanding parts of both Olympic lifts is catching the bar in an overhead position and requires balance and coordination.
While improving balance and coordination will be of great benefit in the gym, studies have found a potential link between balance capabilities and longevity.
Interestingly, a 13-year study found that those with poor balance were five times more likely to die during the 13-year period in comparison to those who had good balance (3).
8) Vertical Jump Performance
The Olympic lifts have been well documented to rapidly increase vertical jump performance (4). There are many similarities between the vertical jump and the Olympic lifts which may help to explain the link.
By gradually increasing the weight of the clean & jerk, the muscles will adapt at a rapid rate and lower extremity power will increase which will lead to a better vertical jump.
For those who participate in a sport which involves jumping, sports like basketball, volleyball, and soccer, the clean & jerk should be performed regularly to bring about improvements in jump height and athletic performance.
9) Endocrine Response
As discussed earlier, the clean & jerk places such a large amount of stress on the body. In fact, there are few exercises that compare to the clean & jerk in this aspect.
When subject to this level of stress, the body will release a number of hormones, such as human growth hormone and testosterone, which will facilitate muscle hypertrophy and strength gains.
10) Improved Aesthetics
Because practically every muscle in the body is recruited during the clean & jerk, performing this exercise regularly can help to improve muscle definition throughout the body.
While it is undoubtedly a superb full-body developer, the clean & jerk will specifically develop the glutes, quads, abdominals, and shoulders.
Final Word
As highlighted, the clean & jerk is one of the greatest multi-joint exercises that can be performed. While the clean & jerk technique is challenging, it is an exercise that is worth learning and performing on a regular basis.
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:
1 – Stone, M. H.; Wilson, G. D.; Blessing, D.; Rozenek, R. (1983-09). “Cardiovascular responses to short-term olympic style weight-training in young men”. Canadian Journal of Applied Sport Sciences. Journal Canadien Des Sciences Appliquees Au Sport. 8 (3): 134–139. ISSN 0700-3978. PMID 6640815.
2 – Strasser, Barbara; Schobersberger, Wolfgang (2011). “Evidence for Resistance Training as a Treatment Therapy in Obesity”. Journal of Obesity. 2011. doi:10.1155/2011/482564. ISSN 2090-0708. PMC 2931407. PMID 20847892.
3 – Cooper, Rachel; Strand, Bjørn Heine; Hardy, Rebecca; Patel, Kushang V.; Kuh, Diana (April 29, 2014). “Physical capability in mid-life and survival over 13 years of follow-up: British birth cohort study”. BMJ (Clinical research ed.). 348: g2219. doi:10.1136/bmj.g2219. ISSN 1756-1833. PMC 4004787. PMID 24787359.
4 – Hackett, Daniel; Davies, Tim; Soomro, Najeebullah; Halaki, Mark (2016-07). “Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis”. British Journal of Sports Medicine. 50 (14): 865–872. doi:10.1136/bjsports-2015-094951. ISSN 1473-0480. PMID 26626268.
Best Men’s Multivitamins For Optimal Health (Updated 2021)
These multivitamin supplements can enhance your overall health so you thrive both inside and out of the gym.
A multivitamin is one of those supplements that should absolutely be in your diet and supplementation routines. Especially for active men, too often do we find ourselves deficient of those essential vitamins and minerals that we desperately need in order to stay on top of our game. Packed full of valuable vitamins and minerals, as well as other essential nutrients, multivitamins have extremely helpful benefits to our health functions, cognitive abilities, and physical maintenance of our bodies. These top multivitamin supplements are exactly what you need as active men seeking to support a healthy lifestyle.
We’ve put together a list of the Best Men’s Multivitamins for 2021 so you can work to improve your overall health and wellness and really start to grind in the gym.
Best Overall Multivitamin
When looking for the best multivitamin supplement, it is possible to find an incredible overall product. With great ingredients and effective benefits, those gains are right around the corner.
Performance Lab NutriGenesis Multi For Men
Performance Lab NutriGenesis Multi For Men is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems.
Ensuring all of those vital nutrients make it into your body is super important for enhanced performance and overall health. This multivitamin uses a NutriGenesis technology to mimic nutrient genesis found in nature so their capsules are easily absorbed for all of your health and wellness needs. From improving cardiovascular health, metabolic performance, immune function, energy metabolism, muscle growth and function and many more benefits, this multivitamin has 17+ essential daily vitamins and minerals to round out a solid list of top-tier ingredients. With whole food cofactors for optimal absorption, all of these nutrients work for your benefit.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Pros
Contains a diverse group of vitamins to cover your overall health
An ultramodern design with patented technology
All natural ingredients
Vegan-friendly formula.
Cons
It is only available directly from their website
Low in calcium and magnesium
Price: $39.00 for 120 capsules
Check out our individual review for Performance Lab NutriGenesis Multi for Men here!
Best Multivitamin For Bodybuilding
Bodybuilders looking to optimize their health and wellness should absolutely have a multi on their shelf. One that is geared towards those specific needs can take you very far in training and performance.
National Bodybuilding Co. Bodybuilder’s Multivitamin
National Bodybuilding Co. Bodybuilder’s Multivitamin is for anyone looking to boost performance, improve physique and/or improve daily wellbeing and immunity. The effects and benefits will be perfect for anyone looking to take their health seriously and develop their physique. Suitable for men of any age, this multivitamin will make you feel great so you can look great as you keep those muscles strong while shedding off fat knowing you are also improving your joint, immune, and overall health.
Getting the right vitamins and minerals into your body can develop new muscle and aid in performance and this multivitamin is a great formula for bodybuilders to add to your list for a well rounded vitamin. From increased immune support, the promotion of hormonal vitality, all the way to supporting recovery, National Bodybuilding Co. Bodybuilders Multi is a natural and safe multivitamin geared towards athletes to optimize all of their health and wellness needs. As a clean formula with 20 essential vitamins and minerals, you can be sure this has no harmful fillers or chemicals to ruin all of your hard work or put you in an unhealthy state.
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
Pros
Quick results to feel improvements and perform better
Advanced blend of ingredients perfect for athletes
Has parallels with some t-boosters
Simple to use and stack with other supplements for great results
Cons
Only available directly from their website
Price: $29.00/ 60 capsules
Check out our individual review for National Bodybuilding Co. Bodybuilder’s Multivitamin here!
Best Blend & Ingredients
Looking for quality ingredients is a must. When many ingredients are put into a powerful blend, the options for your overall health are endless.
Performance Lab NutriGenesis Multi For Men
Performance Lab NutriGenesis Multi For Men is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems.
Ensuring all of those vital nutrients make it into your body is super important for enhanced performance and overall health. This multivitamin uses a NutriGenesis technology to mimic nutrient genesis found in nature so their capsules are easily absorbed for all of your health and wellness needs. From improving cardiovascular health, metabolic performance, immune function, energy metabolism, muscle growth and function and many more benefits, this multivitamin has 17+ essential daily vitamins and minerals to round out a solid list of top-tier ingredients. With whole food cofactors for optimal absorption, all of these nutrients work for your benefit.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Pros
Contains a diverse group of vitamins to cover your overall health
An ultramodern design with patented technology
All natural ingredients
Vegan-friendly formula
Cons
It is only available directly from their website
Low in calcium and magnesium
Price: $39.00 for 120 capsules
Check out our individual review for Performance Lab NutriGenesis Multi for Men here!
Best For Active Men
Even those men who are simply active should take a multi because your body goes through a lot. One that is geared towards your everyday needs will work wonders for your busy lifestyle.
Transparent Labs WellnessSeries Multivitamin
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for both men and women with an advanced formula to ensure your body gets all of the essential micronutrients. Created from bioavailable forms of key vitamins and minerals, it also ensures easy absorption of these key nutrients. From top to bottom, WellnessSeries Multivitamin will support your overall wellness and is iron-free for ease on the stomach.
With 22 active ingredients, WellnessSeries Multivitamin includes vitamins A, C, D, and K, as well as B1 and B12. Solid minerals like magnesium, zinc, selenium, and copper are just a few of the many vital nutrients Transparent Labs has added to this formula. For those looking to stay healthy and on top of their game with a great multivitamin, this supplement will ensure you absorb all of the nutrients in order to maximize each and every benefit.
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Pros
Honest and accurate labels ensure that each ingredient is clinically dosed
A great immune booster with key vitamins and minerals
Gentle on your stomach
Great for both men and women
Cons
Only available directly from their website
Four pills is a large serving size
Price: $29.00/ 120 capsules
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Multivitamin here!
Best For Immunity
While multis work for a number of things, immunity should be a priority. Staying away from illness keeps you healthier overall and in the gym much longer.
Enhanced Super Human Immunity
Enhanced Super Human Immunity is a 3 in 1 formula designed to maximize immunity and defeat sickness to keep you in the gym and seeing those gains. Each dose is calculated and properly dosed to give you the best chance at seeing great results. With scientifically proven herbal botanicals, probiotics, and digestive enzymes, this supplement can also improve digestion and reduce fatigue.
With great ingredients like vitamin C and D, Echinacea, elderberry, and probiotics, all of these will work together to create a superhuman supplement for all of your gains. A money back guarantee ensures that Enhanced knows the true value of this product and that you will be sick less often, feel better overall, and recovery faster for serious growth.
Enhanced Super Human Immunity is a 3-in-1 formula designed to maximize immunity and defeat sickness. Great ingredients include vitamins, minerals, botanicals, probiotics, and digestive enzymes.
Pros
Great mix of ingredients including vitamins and minerals, probiotics, and digestive enzymes
No proprietary blends
Money back guarantee is great
Cons
Three capsules is a lot compared to others on the market of similar value with just one pill per serving
Price: $25.99/ 90 capsules
Check out our individual review for Enhanced SuperHuman Immunity here!
Best Multivitamin For Men Over 50
Men over 50 may need certain vitamins and minerals more than others. A multi that tackles this issue can make you feel great so you perform at a high level.
Transparent Labs WellnessSeries Multivitamin
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for both men and women with an advanced formula to ensure your body gets all of the essential micronutrients. Created from bioavailable forms of key vitamins and minerals, it also ensures easy absorption of these key nutrients. From top to bottom, WellnessSeries Multivitamin will support your overall wellness and is iron-free for ease on the stomach.
With 22 active ingredients, WellnessSeries Multivitamin includes vitamins A, C, D, and K, as well as B1 and B12. Solid minerals like magnesium, zinc, selenium, and copper are just a few of the many vital nutrients Transparent Labs has added to this formula. For those looking to stay healthy and on top of their game with a great multivitamin, this supplement will ensure you absorb all of the nutrients in order to maximize each and every benefit.
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Pros
Honest and accurate labels ensure that each ingredient is clinically dosed
A great immune booster with key vitamins and minerals
Gentle on your stomach
Great for both men and women.
Cons
Only available directly from their website
Four pills is a large serving size
Price: $29.00/ 120 capsules
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Multivitamin here!
Best For Fitness
Even those involved in general fitness should take a multi to tackle all those wants and needs. Exercise can deplete us but it is important to have all of those things handled as best you can.
Optimum Nutrition Opti-Men
Optimum Nutrition is a leading brand because they have always delivered products which stood above the rest. This is a good daily multivitamin for bodybuilding that includes many ingredients worth taking. Opti-Men is nothing incredibly special but it’s a good quality multivitamin which will meet your bodybuilding needs.
It has a complete vitamin and mineral profile so there’s nothing to miss there. And it interestingly has a Phyto blend similar to the EVL multi with green tea extract to really boost energy. The “Viri Men Blend” has some nice additional ingredients to support men’s health as well. Saw Palmetto may be beneficial for improving urinary symptoms of an enlarged prostate. And Ginkgo Biloba extract is added for its antioxidant properties.
Optimum Nutrition Opti-Men is a solid daily multi with a complete vitamin and mineral profile. With unique blends, this powerful formula can assist with all of your health and wellness needs.
Pros
Has powerful blends that are great for foundational immune health in bodybuilders
Its complete vitamin and mineral profile offers a wide array of benefits for men’s health
Good choice to help you function properly.
Cons
The vitamin forms are not 100% ideal for absorption by your body once ingested
It is a good quality multivitamin but there is nothing obviously special about it
Price: $19.99 / 90 capsules
Check out our individual review for Optimum Nutrition Opti-Men here!
Best With Complete Amino Acid Profile
A complete profile of amino acids can assist with overall health and all your training needs. For those hardcore fitness folks, definitely look to Animal Pak for a serious boost.
Animal Pak
Animal came out with the Animal Pak in 1983 and has since evolved into a leading multivitamin manufacturer for the hardcore fitness addicts and this is a solid daily multivitamin for bodybuilding and building muscle. Their name (Animal) and packaging will no doubt hype you up before you even take your first serving, and that’s another reason “beasts” choose Animal!
With this pack (Pak), there’s no shortage of vitamins and minerals plus you’ll get a top-notch liver blend, antioxidant, and digestive enzyme complex full of beneficial ingredients. For those hardcore athletes looking for a complete profile and seriously effective multivitamin to pair with their other top notch supplements, Animal Pak is the way to go.
Animal Pak is for those hardcore fitness folks looking to build muscle and a shredded physique. This complete profile of ingredients is loaded with everything you need to succeed.
Pros
Great for supporting lean muscle mass and constant anabolism
The unique blend also provides a good source for energy for those into hardcore fitness
Good to build muscle and have great overall health from their daily intake
Cons
The pills are large in size
Could have more ingredients
Price: $18.95/ 44 packs
Check out our individual review for Animal Pak here!
Benefits Of Multivitamins
The benefits of multivitamins cover a wide range of areas including valuable health functions, cognitive capabilities, and physical maintenance and care of our bodies (1). These benefits include:
Increased energy: Offer that vital boost of energy to power you through your day and any workout.
Better immunity: Offer support to your immune system to fight off any nasty viruses (2).
Muscle maintenance: Give your body time to repair those muscles you work so hard for.
Nutritional support: Fill in any areas where you may be deficient, so your diet is well-rounded and balanced (3).
Cognitive assistance: Help improve mood and focus, while raising your level of alertness.
Key Vitamins & Minerals To Look For In Your Multivitamin Supplement
Vitamin D For Muscle Growth & Strength
Vitamin D has proven to benefit muscle function and strength in numerous clinical studies; a study by Dr. Hassan-Smith actually found a link between lower muscle mass and lower Vitamin D levels (4). Another study by the University of Birmingham concluded that increased levels of active Vitamin D can help optimize muscle strength.
B Vitamins For Growth & Recovery
You probably didn’t know that Vitamin B6 and B12 both affect protein metabolism. In fact, a study by Okada M found that a high protein diet increases your requirement of B6.
As all bodybuilders know, you need to consume a certain amount of protein to either maintain or build muscle mass. But there will be many of you that don’t keep an eye on their Vitamin B6 intake. Not only that, consuming the recommended intake of Vitamin B6 has also shown to upregulate the gene expression of a number of factors that promote the growth and repair of skeletal muscle in a clinical study too (5).
This is a fat-soluble vitamin that’s known for its ability to support your immune function and vision. It can also play an important role in the normal formation of organs including your heart, lungs, and kidneys (6).
Vitamin C has also shown to play an important role in supporting your immune system, as well as in the absorption of other micronutrients such as iron. Additionally, Vitamin C is also known for its antioxidant properties and is a co-factor in collagen synthesis to help support your joint tissue and bone.
Vitamin D3
Vitamin D3 is the most bioavailable form of Vitamin D found in supplements. It’s shown to be much more beneficial than the cheaper Vitamin D2 found in some multivitamins (7). Known as ‘the sunshine vitamin’ it’s become known for its ability to support testosterone levels, as well as protein synthesis and your immune system
A powerful antioxidant that’s able to scavenge loose electrons that can damage cells and also boost your immune system. Vitamin E is also known for its ability to prevent clots from forming in heart arteries (8).
Vitamin K is known for being able to help your body make proteins for healthy bones and tissues, as well as helping with blood clotting too. Also, taking Vitamin K2 while supplementing Vitamin D3 will ensure that calcium is absorbed optimally and reaches bone mass while preventing arterial calcification.
Best Time To Take A Multivitamin
Different multivitamins will come with different instructions in terms of how frequently to take them so be sure to check out the label on each. You might find one multivitamin with 1 daily serving, with others recommending up to 3-4 servings per day.
We believe the ‘sweet spot’ is 2 servings daily; this will make sure your body isn’t overwhelmed with a whole day’s worth of micronutrients in one serving, without making supplementation of a multivitamin too much of a hassle.
In terms of the best time to take multivitamins, whether it’s for general health, weightlifting or bodybuilding, most people consume their multivitamin in the morning and mid-afternoon. It is recommended to consume fat-soluble vitamins and minerals with food. And since the best multivitamins contain them, taking your first multivitamin serving with breakfast is a good idea.
How We Choose
When it comes to your multivitamin, it is important to have something that will only benefit your overall health and wellness to the max. We look at the brand and the reputation of the company backing each product. It is important to have a company that works for you and your goals and each of these on the list are reputable and honest with their products. We also look at the ingredients included because that is what can have real effects on your health and gains inside and out of the gym. We also know how expensive these supplements can get so we look at price because it is possible to get great multivitamins while still being affordable.
FAQ Section
What is the best multivitamin for men?
National Bodybuilding Co. Bodybuilder’s Multivitamin. Not only is this supplement from a great company who cares about their consumers and the quality of their ingredients, but it is highly effective for great results. This multi can boost energy, provide for better workouts, support immune health, and keep key hormones in check.
Why should I take a multivitamin?
Too often do we miss essential nutrients, even when we follow a good, clean diet. A multivitamin can ensure we fill in any nutrient gaps, as well as promote areas we may be lacking in support, like immune health and hormone balances.
What is the difference between a multi for men and women?
Much of the difference lies in the nutritional needs for each gender. While both men and women need similar nutrients, certain ingredients like iron or calcium may be increased in a women’s multi due to certain needs of their bodies. The same goes for men. However, there are multivitamins, such as Transparent Labs WellnessSeries Multivitamin that is suitable for both men and women.
When is the best time to take a multivitamin?
This depends on the supplement and brand you chose. It is very common to take a multivitamin in the morning when you wake you up, or before bed. But some products require 4-6 capsules as a serving size and you may space these out throughout the day. Reading the label is important to know exactly what to do to maximize your results.
Check out our list of the Top Multivitamin Supplements for other great multivitamin products!
Wrap Up
Multivitamins are effective in replenishing lost nutrients after intense training sessions. But, they also make a good daily supplement for maintaining good health and the right multivitamins for bodybuilding can make your training that much better and give you what your body needs. It is important to find the right multivitamin for you so you can tackle anything that comes your way. Check out this list of the Best Men’s Multivitamins and see which one can advance your goals today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Johns Hopkins Medicine. “Is There Really Any Benefit to Multivitamins?”. (source)
Oregon State University (2020). “Multivitamin, mineral supplement linked to less-severe, shorter-lasting illness symptoms”. (source)
National Institute of Health Office of Dietary Supplements. “Multivitamin/mineral Supplements”. (source)
Rejnmark, Lars (2011). “Effects of Vitamin D on Muscle Function and Performance: A Review of Evidence from Randomized Controlled Trials”. (source)
Nutrition Reviews (1987). “Dietary Protein and Vitamin B6 Requirements”. (source)
National Institutes of Health. “Vitamin A”. (source)
Tripkovic, Laura; Lambert, Helen; Hart, Kathryn; Smith, Colin P.; et al. (2012). “Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis”. (source)
Harvard T. H. Chan School of Public Health. “Vitamin E”. (source)
Talking Huge With Craig Golias | EP 6: Kai Greene Vs Phil Heath, Victor Martinez Vs Jay Cutler, & More
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Craig Golias has doubts about Kai Greene’s 317 pound physique, talks Nicolas Villioud’s retirement, and much more.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about Kai Greene’s recent 317 pound shredded physique, possible comeback rivalry rematches, Nicolas Vullioud’s retirement, and more!
This past week was packed with exciting updates and news in the bodybuilding world. Kai Greene made some considerable waves by not only posting his massive 317 pound shredded physique photo – but also calling out Phil Heath for some sort of challenge. Could it be a bodybuilding rematch? Victor Martinez also made mention in one of our own interviews that he would only compete again to rematch Jay Cutler in a special bodybuilding battle. Craig also talks his thoughts on Nicholas Vullioud’s retirement announcement at a young age. And we discuss some functional bodybuilding tips such as how to properly meal prep and break through plateaus.
Craig Golias: Kai Greene Is Not 317 Pounds And That Shredded
The first topic we discuss with Craig Golias is the recent waves Kai Greene made on social media. First, he posted an epic and shredded photo of himself – claiming to be 317 pounds. It was proof that despite no longer competing, that he was keeping in fantastic shape. Fans started speculating (again) if he would make some sort of comeback.
Craig Golias, while finding the photo impressive, does not believe that Kai Greene was actually 317 pounds in the photo. He just doesn’t see that being possible at Kai Greene’s height and build. According to Craig, there’s no way Kai can maintain that level of shredded physique while staying at 317 pounds. Instead, he is more likely 285 pounds. Craig admits that even at 285 pounds, his physique is shredded and impressive. But he thinks that the shock of his claim is a little misleading.
Craig Golias also touches on the news that Kai Greene has been calling out Phil Heath. Craig never found much excitement in their rivalry – but admits that if they were to do some sort of special bodybuilding PPV event that he would watch it.
What Craig would be more excited to see, however, is Victor Martinez rematch against Jay Cutler. Craig claims this would be the most exciting event in bodybuilding possible for him – much more exciting than Kai vs Phil.
Nicolas Villioud Shocking Retirement At Only 30 Years Old
Craig Golias also shares his thoughts on the recent retirement announcement by Nicolas Villioud. The promising bodybuilder is only 30 years old – and many fans had high hopes for his career in the coming years. According to Villioud’s own announcement – he retired because he felt he could not compete even with only 1% doubt in his mind. He has other goals he would like to accomplish with his life, it caused even the smallest doubt that he should compete, so he felt that this was the wrong mental attitude to have to ever become a champion.
Craig Golias agrees with this point and somewhat relates. Craig used to compete on the bodybuilding stage but quickly left to focus on his own goals of getting huge in his own way. The amount of repetitive work and dedication required to become a Mr. Olympia champion is all-consuming. If there is a doubt that this is what you seek to be fulfilled in life – it might be the right decision to retire.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as how judging works in pro bodybuilding, how important meal prep for a shredded physique, and whether or not Craig would face off against Big Ramy in some sort of special battle. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Flex Lewis Will Not Compete In Mr. Olympia 2021
Lewis, who has dominated for years in the 212 division, will not compete in Mr. Olympia for the second-straight year.
Flex Lewis is one of the all-time greats in the Men’s 212 division. He totaled seven-straight victories at Mr. Olympia in that division, the most all-time. In 2018, Lewis announced that he would retire from the 212 division and make the transition up to Men’s Open. Lewis recently announced that he will not compete at Mr. Olympia 2021. This makes for the second year in a row.
Flex Lewis posted a video on his YouTube channel explaining the decision. This is now the second year in a row that fans will have to wait for Lewis to make his much-anticipated debut at his new division. In 2020, Lewis withdrew from the competition after complications with a shoulder injury.
The video begins with Lewis giving us a look at his new gym, the Dragon’s Lair, that he opened in Las Vegas. He walks viewers through the gift shop and then into the back offices. When he reaches the gym itself, this is where he begins to break down his decision. It is around the four-minute mark of the video.
When discussing the reason for his opt out, Flex Lewis highlights the move to Las Vegas and the process opening up his new gym. Finally, Lewis discusses a deeper reason — he and his wife are trying to have another child.
Lewis also wanted to clarify that he did not withdraw from this year’s competition because of an injury.
“I feel really good. That time off last year from competing, did it mentally f*** me up? Yes, it did, because I knew what I look like, and I know I could be doing damage up on that stage. So now this year has come, and there are a wide variety of things that have happened this year.”
Flex Lewis made a name for himself as one of the best non-heavyweight bodybuilders of all-time. He enjoyed a reign of dominance from 2012-2018 where he was crowned champion in the 212 division at Olympia. As a Men’s 212 champion, Lewis can enter the competition automatically under his own ambition. That is not the case in Men’s Open. Lewis would have to qualify or receive an invitation to compete, which he had not yet this year.
Lewis has not competed since 2018 but he made it clear that he is not retiring.
“I appreciate everybody’s support. I’m not retiring,” Lewis said in the video. “There’s still so much burning desire and ambition for me to fulfill my bodybuilding dreams, and, God willing, injury-free, I will be on that bodybuilding stage next year.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Joey Swoll Returns Full Interview | Painkiller Addiction, Recovery, & Judging The New Era Of Bodybuilders
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Joey Swoll returns for a new full and uncut GI Exclusive interview.
Over the past year, Joey Swoll made a public announcement online that shocked many of his fans. He had been quietly suffering from a pain killer addiction during the pandemic. Swoll made the post after he had put himself through recovery – but wanted his fans and followers to know the truth and hope to inspire those who are also suffering a way towards recovery.
That’s why we reconnected with Joey Swoll for a new video interview to discuss his addiction, recovery, and recap the latest topics in bodybuilding since our last conversation in 2019. It was a long and insightful interview breaking down the intricacies of addiction and how the struggles were enhanced due to the pandemic lockdowns. It’s also an interesting look at some of the latest developments in bodybuilding.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Joey Swoll. Now we’re releasing the full length interview including topics such as cryptocurrency, addiction, and how the new generation of bodybuilders stand up to the current top pros.
Listen To Our Joey Swoll Returns Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Joey Swoll interview here:
Joey Swoll Details His Rock Bottom Moment Of Pain Killer Addition
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Antoine Vaillant Opens Up About Relapse In Recent Video
Antoine Vaillant recently posted two videos on YouTube to discuss his recent relapse.
It is no secret that Antoine Vaillant has had a difficult past. He has battled drug addiction since his early days as a professional. After getting back on track a bit, Vaillant took to YouTube to discuss his recent relapse.
Vaillant burst onto the scene as a professional and quickly became one of the top Canadian bodybuilders. From the time he began competing, Vaillant faced problems with drugs. It has been a difficult road over the last few years for Vaillant. He competed in the 2018 Toronto Pro but took a break following the competition.
Vaillant came back onto the scene when he placed seventh in the 2020 New York Pro. It all came full circle for Vaillant when he stepped onto the stage once again. Vaillant took home first place in the 2020 California Pro and qualified for the 2020 Mr. Olympia, where he finished 14th.
After a few slip ups over the last year, Vaillant was able to stay the course and get back on track. He suffered a torn biceps and this opened the door once again. Vaillant filmed his YouTube videos on May 31 and posted them on the platform on July 1. This is where he was able to open up to the public about his recent relapse.
“Today is the 31st of May and you guys don’t know yet at this date, but tomorrow, I’m going back to rehab. Not the bicep rehab. Rehab rehab. The drug addiction rehab,” Vaillant said in the video.
Vaillant explains how he did not feel the need to use drugs while training for different competitions. He also did not attend any rehab meetings during 2020 because they were not being held due to the COVID-19 pandemic. Once there were no competitions, there was nothing left to “fill that void.”
Vaillant has leaned heavily on his friends and family throughout the recovery process.
“At some points, my friends were worried,” Vaillant said.
“You can hide it for a little bit but you hide it by avoiding people. If I’m avoiding people, if I’m not doing as many stories or my stories are different, my friends know me so at some point, they just knew. I knew I couldn’t hide it anymore.”
Vaillant has a chance to better himself and help others struggling with the same problem moving forward. Using his platform, Vaillant can do a lot of good and there is no doubt that he will make a difference and be an inspiration for many people out there.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez’s Chest Workout | Training With Victor Martinez (Part 1)
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Victor Martinez’s in-depth chest day training guide.
Victor Martinez is an iconic pro bodybuilder and legend in the sport. He is considered by many to have one of the greatest physiques of the 2000s era of bodybuilders. In 2007, in a controversial decision, he nearly beat Jay Cutler for the Mr. Olympia title. That’s why we met up with Martinez at the Generation Iron Personal Training Gym for an epic workout. In this GI Exclusive, Victor Martinez breaks down in-depth tips to upgrade your chest day training session.
It’s easy enough to find a training routine online – but the real work comes in knowing the details. A list of exercises, sets, and reps is simply the most basic foundation for a successful workout. Knowing proper form, full movement, and specific tips can transform a workout from good to great. It’s what separates a “normal” in shape person from a shredded bodybuilder.
That’s why Victor Martinez met up with Vlad Yudin to go through the ultimate gauntlet of a workout. In part one of our training mini series with Martinez, he puts Vlad through the paces and shares important tips on how to optimize your routine. A workout sheet is one thing – but this video guide will give you play-by-play examples of how to actually perform like a pro bodybuilder.
Victor Martinez’s Chest Day Training Workout
To start, Victor Martinez stresses the important of warm up exercises. Many lifters might want to jump right into the heavy lifting – but warming up not only helps prevent injury, it can allow you to get the most out of your workout and push your muscles to exhaustion. Martinez suggests two warm up exercises with light weight that match the muscle group you’re about to train.
With the warmups out of the way, Victor Martinez decided to focus on three core exercises and break down how to best perform them. Below is the full breakdown of exercises, sets, and reps.
Exercises
Sets
Reps
Chest Press
4
15
Decline Dumbbell Press
4
15
Standing Cable Crossover Flyes
4
15
When it comes to weight, that’s impossible to recommend broadly. Each individual has different limits on how much weight to push. Ultimately, you want to lift enough weight to complete all three sets for each exercise. By the end of the final set for each – you should barely be able to finish. It may take trial and error to begin with – but you’ll ultimately find a sweet spot this will be more than enough to exhaust your muscles completely.
Chest Press (Machine)
For this exercise, Victor Martinez is using an old school chest press machine. He explains how the machine was inspired by football and emulates the kind of moves a linebacker would typically perform on the field. That’s why Martinez suggests sliding down on the seat to give your movements more of an upward momentum. You want to have explosive momentum pushing up, squeeze, and then slowly bring the weight back down in a controlled manner. Avoid locking out your elbows.
Decline Dumbbell Press
For the next exercise, Victor Martinez goes to the classic decline dumbbell press. He suggests that decline presses be done the older you get – as this muscle area tends to lose its fullness as you age. The decline press is also important to provide your chest a full and complete look. Martinez also suggests wide grip dips if you don’t have time to fully commit to a decline press. This also hits the wide areas of the chest.
Standing Cable Crossover Flyes
The final exercise in our Part 1 Victor Martinez workout is the Standing Cable Crossover Flyes. This exercise is a great finisher as it provides focused isolation on the chest. Martinez typically suggests splitting the reps of upper and then lower flyes to best hit the chest from all angles. He also warns of pulling to far back. While many believe this gives a fuller range of motion and a good stretch on the muscle, it can lead to injuring the rotator cuff.
Wrap Up
That about wraps up Part 1 of Victor Martinez’s upper body training routine. Next week, we’ll return to hit up the back in a new selection of exercises. Make sure to watch the GI Exclusive training video above to get complete play-by-play tips on each exercise. Soon you’ll transform your workout into a pro level routine.
Gunter Schlierkamp: It’s Dangerous For Young Bodybuilders To Get Too Big, Too Fast
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Gunter Schlierkamp reflects on the passing of Dallas McCarver and the growing trend of bigger size in bodybuilding.
Last week, Gunter Schlierkamp discussed how bodybuilders need to match their muscle size to their genetic frame. Now in our latest segment, Schlierkamp continues sharing his thoughts on the growing trend of pushing the limits of mass monster size in bodybuilding. Is it getting too dangerous? For Schlierkamp, it depend son how you do it. His biggest concern is how fast bodybuilders, especially young athletes, are putting on size. In our latest GI Exclusive interview, Gunter Schlierkamp explains how some young bodybuilders are putting on too much size at too fast a rate.
When Shawn Rhoden won the Mr. Olympia in 2018, it seemed as if there might be a shift in physique aesthetic moving forward. Would a more classic look start to be preferable instead of mass monster size? Ultimately, this was a passing thought – as two years later Big Ramy won the Mr. Olympia and brought back mammoth size to the title. It seems with a few exceptions, hulking mass monster physiques are here to stay.
We asked Gunter Schlierkamp about his thoughts on Big Ramy’s win and if it will push forward the trend of increasing the average size of pro bodybuilders. Gunter is unsure at the moment whether or not Big Ramy will reign as Mr. Olympia long-term. But he is a bit worried about the growing trend he’s seeing in modern bodybuilding. Less so about mass monster physiques in general and more about how it’s influencing younger athletes.
Gunter Schlierkamp understands that pushing the limits of size is part of bodybuilding – but he thinks that younger athletes are now rushing too fast to get there. Reaching a weight of near 300 pounds should be a slow process over many years. It shouldn’t be achieved short term. It seems, at least to Schlierkamp, that in today’s society of instant gratification – some young athletes want to reach the pinnacle faster than ever before.
Schlierkamp fears that this will lead to serious health issues. Again, he understands that mass monster physiques are a part of bodybuilding in the big picture. He knows all athletes take some risk to achieve it. But he’s convinced that rushing too fast at too young of an age almost guarantees serious health issues that could be avoided.
Gunter Schlierkamp reflects on Dallas McCarver, who passed away too soon at the age of 26. While it’s impossible to directly connect his cause of death to his mass monster size – Schlierkamp worries that this was the underlying cause.
He recounts a moment just before McCarver died – where he was asked on his opinion of the athlete. He admitted that his physique and size was astounding and impressive. But he also worried that he achieved it at such a young age that something bad would happen. Shortly afterwards, he heard the news of Dallas McCarver’s death. He was deeply saddened by not only the untimely death but the timing of his statement. Was he right? He worries so – and hopes that incoming bodybuilders take their time to build mass monster muscle rather than rush it.
You can watch Gunter Schlierkamp’s full comments on Big Ramy and young mass monsters in our latest GI Exclusive interview segment above!
Best Tips For Bodybuilders To Maximize Recovery
Recovery is incredibly important for our overall growth and these tips will get you on track to recover as fully as you can.
We all know that recovery matters. That is one thing drilled into us especially when we first start to train. In fact, recovery is equally if not more important than your actual workout. So, don’t let poor recovery hurt all of those gains you sacrifice time and energy for. A poor recovery routine can outweigh the best workout routine any day of the week. Without proper rest and recuperation you set yourself up for failure, no matter your experience level, natural ability, or sheer determination. Poor recovery equals less gains which equals less bodybuilding success.
Poor recovery will also make you feel fatigued and sore, hurting your routine when it comes to everyday life as well. That sucky, tired feeling just doesn’t help anyone and there is no point in digging yourself into a hole. Living a healthy lifestyle should be enjoyable and your bodybuilding goals will surely show when your outside life becomes happier and healthier. You have too much to lose from a poor recovery routine so don’t let that happen. Treat your body like the temple it is and see your hard work and progress shine.
Why Recovery Matters
When we workout, especially after a grueling workout, our central nervous system (CNS) really fires up. Your CNS is responsible for engaging your body and mind to push you through a workout. This controls the signal from your brain and muscular system so your body works together as one. With an overloaded central nervous system, this can spill into your personal life and hurt relationships and cognitive functioning especially with insufficient rest.
When it comes to your muscles, your muscle recovery is equally as important. When we lift, we suffer small tears in our muscles. When these tears finally heal, this is when we see huge growth. As our muscles begin to fill out and increase in strength and size, ample recovery allows for them to heal properly so we see that desired growth seriously unfold (1).
Without proper recovery, fatigue can lead to overtraining which will really put us in a state of stress. Signs of overtraining include:
Decreased performance
Increased perceived effort
Increased fatigue
Poor sleep and appetite
Chronic or nagging injuries
Finding ample time to recover can decrease your chances of overtraining which will elevate training and performance and keep your lifestyle in a healthy place overall.
Best Recovery Tips For Bodybuilders
Get Sleep
Sleep affects the whole body and is a ripe time for recovery to take place. Essential for many bodily functions like brain health, your immune system, and metabolism, getting enough sleep is vital for your rest and muscle recovery. Somewhere in the ball park of eight hours a night is perfect for recharging your body for the next day’s workout. While our busy schedules may not be conducive to that, it is important to make sleep a priority (2).
Eat Adequate Amounts Of Protein
Protein is the building block of all muscle and working to get ample amounts of protein in your body is more than important for that growth. Containing BCAAs and EAAs, protein seriously works to enhance all aspects of your growth and performance when it comes to your muscles. Eating a hearty meal of protein rich foods is great, but also supplementing with a whey or vegan protein powder can pump you with ample amounts of protein to see that desired growth. Protein will also keep you full and work to suppress your appetite from any unwanted snacking and cravings (3).
Hydrate!
Hydration is key in increasing exercise performance for it keeps your muscles hydrated and working more efficiently and works to help you cognitively as well. Through sweating and breathing, we lose ample amounts of water and restoring those stores is important for optimal day to day functioning. Not enough hydration can lead to cramps and increased fatigue so working to drink around 8-10 200ml glasses of water a day is a good place to start.
Foam Rolling & Stretching
Foam rolling and stretching is a great way to release tightness, soreness, and inflammation and is great for doing pre-workout, during your workout, or post-workout. Both can leave you feeling limber and loose giving your muscles a great stretch. Both stretching and foam rolling can increase blood flow and allow for better tissue and organ functioning by permitting the exchange of nutrients and waste to keep things running smoothly (4).
Ice Bath
An ice bath may be very cold and uncomfortable at first, but you will be glad you did it after. Ice baths can relax sore muscles, improve your central nervous system, and limit inflammation to keep your muscles primed and less sore than before. Ultimately, a good ice bath can lead to faster and more efficient recovery.
Eat A Balanced Diet
Eating a balanced diet of whole foods is a great way to ensure easy recovery. Eating well is enjoyable and lets you get creative with fun ways to cook meals so you eat healthy and don’t suffer from a boring diet. Getting nutrients from whole foods is very important and should not be overlooked. Making sure you get the right balance of macronutrients (protein, carbs, and fat) will ensure a well balanced diet.
Solid Supplementation Routine
While getting the essential vitamins and minerals from whole foods is very important, sometimes a good supplementation routine is all you need to see that much desired growth. Often times we miss out on certain vitamins and minerals which can lead us down a road of dietary despair, but with great supplements like multivitamins, pre-workouts, and intra-workout BCAAs, there are plenty of options to keep us healthy overall.
Wrap Up
Recovering is more than important for our training and performance goals. Poor recovery can lead to many negative side effects of overtraining and simply not getting enough rest. With recovery equally as important as the physical workout, it doesn’t make sense for you to have a poor recovery routine. Look into incorporating these above tips into your lifestyle and see your bodybuilding gains really start to grow. Recovery feels good and is easy to accomplish so there should be no excuse for having a poor recovery routine. Enjoy feeling growth from your workouts, but love seeing growth in your recovery.
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
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Sands, William A.; McNeal, Jeni R.; Murray, Steven R.; Ramsey, Michael W. et al. (2013). “Stretching and Its Effects on Recovery: A Review”. (source)