Tag: Bodybuilding
THROWBACK: Flex Lewis Tells His Story – “The American Dream Was Put In Front of Me”
Inside the mind of Flex Lewis.
UPDATE: In celebration of Independence Day – we are republishing our article from 2018 detailing Flex Lewis’ journey to America and becoming arguably the single greatest Men’s 212 champion in pro bodybuilding. Below is the original article.
James ‘Flex’ Lewis won his sixth straight 212 Mr Olympia title in 2017, tying the record set by Arnold Schwarzenegger.
Now the 34-year-old legend lives and trains in Florida, but still holds close to his Welsh roots. He sat down with WalesOnline to talk about his life- past present and future.
Flex said that rugby and gymnastics gave him a fantastic frame for bodybuilding. In fact his nickname “Flex” was from rugby, long before his bodybuilding days. When he did start training in a local gym, they had a massive poster of Mr Wales up and the gym owner said he would give Lewis a free membership if he competed in the show. Lewis agreed, won the show, and it’s head judge, Niel Hill, still coaches Lewis to this day.
“He advised me at the time to go for Olympic junior under-21 weightlifting. I won that show. Pictures from that show ended up on the internet, which was still relatively new at the time, and it made its way to the owner of the famous Gold’s Gym in America. The next thing I knew, he was requesting I fly out to LA.”
On his first-ever trip to America, Lewis was having dinner with guys like Hulk Hogan and Jean-Claude van Damme. He sees himself as a poster boy from the American dream, attributing all his success to hard work and dedication.
“I wasn’t given any blueprint of how to be a bodybuilder; I just decided to give it my all.”
Lewis also commented on his rigorous training mentality.
“I see it as a job. You don’t want to go to work sometimes, but that’s why I’ve given my body that mental break…I never cheat, I never miss training sessions and I’ve never missed a cardio session in the years. Even when I’ve had injuries, I’ve still altered my cardio and training to get around the injuries.”
Though he still stays in excellent shape, Lewis is now pursuing opportunities outside of bodybuilding. He has developed many contacts in entertainment though he says the work can be less than exciting,
“Up until this year, I’ve never been presented or entertained anything to do with acting,” he said. “I’ve done some stuff with Paris Hilton when I lived in LA, but I found it incredibly boring standing on set all day long and eating from a food truck.”
No matter if he decides to dive into acting, Lewis says he is proud of what he’s created for himself and his family.
“The investments I’ve made ten years ago are now doing very well, and I’ve got other businesses in the process of being bought out. I pride myself in knowing what I’ve gone through, my family will never have to go through. They’ll be financially secure for life.”
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This Is What Your Body Fat Looks Like
Cutting The Fat
As fitness enthusiasts working out and being healthy is at the top of our list. The human body can be a great machine if you use it right. But as bodybuilders we know that all the fitness in the world won’t give you quite the same satisfaction if you have nothing to “show” for it.
The big show is a big part of bodybuilding, and if you can’t quite hit that balance between aesthetics and size you’ll always feel incomplete. The main hindrance between most builder’s and the perfect ratio is fat. Fat can be the stubborn veil keeping all your hard earned gains from seeing the light of day. But how far are you, and what do you have to do to look like the shredded monsters you see on the internet? We’ve got your complete guide down below.
The problem is that there’s a lot of talk about body fat but very few actually show what this looks like on an actual person. Sure you know what 5% – 10% looks like, this is the range for most fitness models. But what about the not so flattering part? The beginning, before the contract offers start rolling in?
5-9%
You’re a golden God. No really, this is the stage where you would probably be sculpted in ancient Roman Times (Michelangelo anyone?). You’re definition and vascularity are awe inspiring as the nooks and crannies of the human muscular system are all on full display.
How to get there
“Genetics.” Yes we know that’s want you want to hear so you can start making excuses but the truth is this takes HARD WORK…sorry guys. If you’re at this stage you either get paid to do this or you should. You’ve sacrificed cheat meals, you’re on a strict diet that involves eliminating certain macronutrients, probably low carb, and each meal is planned out. Ice cream? What’s that?
10-15%
You’ve definitely got a six pack and vascularity to boot. You’ve got ropey arms and you’re ripped, just not as ripped as the creme de’ le creme class above.
How to get there
Adhere to a strict diet, count the calories going in and out of your body, eat clean for most of the week and then once in a while splurge on some wings. Cheat meal? yes. Cheat day? No. This range tends to fluctuate from 9-12 % as they’re not as regimented as the 5% group.
16-20%
At the lower end of this range you’ve got some vascularity and definition in places but your lower abs probably aren’t popping like you want them to. At the higher end, maybe the top top abs are showing but the smaller cuts in the biceps and triceps can’t be seen. You don’t have a “dad bod” but there’s definitely some fat hiding your shape.
How to get there
Be health conscious by eliminating major no-no’s like fried foods, burgers without the bun, simple sugars, but at the same time you’re still able to have a beer with the fellas on weekends. 80-20 rule is probably best depending on your metabolism.
While many builders strive for the lowest body fat possible you have to remember that to a certain degree fat is good. Your body needs at least 3% body fat in order for your organs to function. This means most casual builders will probably fall into the 10-20% range to look cut and still feel strong. Ultimately it’s up to you, all 3 ranges can maintain a healthy lifestyle. What’s more important? Nachos on game night or a deeper V for your waistline? You be the judge.
Be sure to follow Generation Iron on Facebook and Twitter.
Top 4 Foods To Keep You Shredded Through The Summer
Use these summer foods to keep yourself in top shape.
If you’ve started planning to get into summer shape then we’ve got news for you: you missed the boat pal. While you were busy relaxing in the winter and spring, you were missing the perfect opportunities to start getting yourself in the best shape possible for the summer. We all have times that we’re a bit bloated, especially after the winter and some of spring. That’s why we advocate working out year round so that when the time comes to start cutting down a bit for summer you’ll already be halfway there by the end of spring.
It’s Independence Day and the summer is here – but does that mean you should just give up on your fitness goals and stuff your face with cheeseburgers this weekend? Not a chance in hell. In fact, you should be considering some last minute diet options that could end up doing you some good during the summer. Who knows, maybe you can start seeing some progress before summers end. But whether you’ve been working out hard all year round or if you’re just starting now, we’ve got some summer foods, particularly fruits, that will help you get to your shredded best, hopefully, by fall.
You can also check out our list of the best fat burners on the market in 2021 right here.
Watermelon
27This is a great fruit for anyone that’s pushing themselves hard in the gym. Watermelons are packed with nutrients and can be a great post workout treat that does a number of beneficial things for your body. One, it’s great for hydration after a tough workout. Two, it can greatly help your muscle recovery. Also, it’s the perfect melon to crush in between your legs… if you’re strong enough.
Blueberries
Another great summer food, blueberries should be your best friend. If you’re looking to thrash your muscles in the gym then you’re going to want your muscles to hold up to the task and this fruit can help greatly. Besides it’s great antioxidant properties, blueberries are great for helping with muscle fatigue.
Pineapples
Pineapples should be your best friends. For a bodybuilder who’s looking to gain a ton of muscle, protein will be a necessity. In order to get the most out of your protein intake, digesting protein and fats are essential. Pineapples are great for digesting these nutrients, provide carbs, and are packed with vitamin a, vitamin c, phosphorous, and potassium to aide in strong bone development.
Tart Cherries
If you’re looking to drop some fat during the summer then you should definitely have some tart cherries in your diet. Besides being pretty damn tasty, this fruit can do a great deal to aide in burning fat as well as promoting lower fat storage within the body.
Which summer foods do you have in your diet? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
5 Reasons Why Your Transformation Isn’t Working
Why Your Transformation Isn’t Working
A body transformation is easier said than done. Most people get a gym membership to transform their bodies but quit soon after they don’t see results and when the motivation fades away. If you’ve not given up the hope of getting in shape, you’ve come to the right place.
Transformations are set on some basic principles which work for every individual whether they want to lose weight or build muscle mass. If you avoid the things mentioned in the article, nothing can stop you from transforming your physique.
Indiscipline
Many people don’t make any progress in the gym because they underestimate the discipline and commitment which is required to transform their bodies. If you want to change your physique make sure you never skip a workout, eat clean food and get enough sleep.
When you’re training, you shouldn’t engage in chatting with people or use your phone while on the cardio equipment or between sets. Plan everything in advance and execute it to the best of your abilities.
Imbalanced Diet
While most people realize the importance of a balanced diet, they make the mistake of trusting their senses to make the right food choices. If you’re serious about transforming your body, you should be tracking your calories.
Design your diet keeping your micro and macronutrients in mind. If your goal is to build muscle and lose fat, you should be following a high protein and low carb diet. If you’re on a deadline, you might have to skip the cheat meals.
Poor Training Programming
Some people take the training aspect of a transformation lightly. They think doing 3 sets of 12 repetitions of an exercise using lightweight is enough to change their physique for the better. If you want to transform your body, you need to follow advanced principles and programs.
You can’t expect to see the results a pro gets by following the program of a rookie. The right training program is one of the most underrated aspects of a transformation. In the beginning, you should focus on finding out your body type and finding a workout program which suits it.
Pushing Too Hard
When people decide on starting a transformation, some push themselves too hard. You need to remember that you break muscles in the gym and build muscle or lose fat while you’re resting.
You need to give equal importance to your recovery otherwise you run the risk of burning out. Target 6-8 hours of sleep every night to give your body enough time to recover and recuperate from your workouts.
Goal Setting
If you want to transform your physique, know what the end goal will be. Write down your goals on paper and compare your progress every week. If you want to lose weight, write down your target weight and check your progress every week.
If you want to build bigger biceps, measure your current bicep size and check how close you are to the target size once every week. If you’re on the right path, keep going otherwise make adjustments. You can’t afford to want to transform your physique and then just hope for the best.
Header image courtesy of Envato Elements
What is your transformation goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Benefits Of Lunges & Variations To Challenge You
Lunges are great exercises to promote muscle growth, balance, and even weight loss and should be a staple in your leg day routine.
Leg day can be challenging for a number of reasons. Too often do we want to work those big vanity muscles that make our physique really pop, but the dread of knowing we need to do leg day forces us to do so. Once we start, it can be easy to get wrapped up in the same old exercise that we have always done and while they are great to perform, choosing the right exercises to challenge ourselves can be difficult to find. With so many exercises out there, and so many voices telling us which ones to perform, it can be easy to get wrapped up in our own heads.
Lunges are a great lower body exercise with plenty of benefits that we should absolutely include in our workouts. Athletes of all sports rely on lunges to enhance their goals and work to power their training so that desired leg growth, as well as added balance and support, are there to advance every goal we seek to fulfill.
This resistance exercise is awesome for us to strengthen many muscle groups while giving us the satisfaction of knowing we’ve done everything we can to advance our goals and make the most out of what could have been a dreaded leg day.
Let’s take a closer look at lunges to see just how great this lower body exercise really is. Whether you choose to use added weight or not, lunges have great benefits and variations to really challenge you to be better than the day before.
Muscle Worked By Lunges
Lunges work all of the major muscle groups of your lower body, while enhancing the smaller stabilizer muscles that are often overlooked. The main muscles worked by lunges include your quads, hamstrings, glutes, and calves to give you a great sculpt from the waist down.
It should also be noted that your back and hips get extra work done, as well as upper body muscle if you choose to use a weight like a dumbbell or kettlebell.
Benefits Of Lunges
Muscle Growth For Strength & Size
Working your lower body leg muscles in an effective way, you will start to see that desired growth really become reality (1). Not only will this promote strength and size but will also lower your risk of injury, both in your legs and in your back. Since this relies on your core for that added support, especially on one leg, you start to see great gains in your core for the desired six-pack aesthetic.
Weight Loss For A Desired Physique
Lunges can work to raise your heart rate to really get your metabolism going which allows for increase calorie burn and a reduction in body fat. Of course, a well balanced diet and all-around solid workout plan is needed, but lunges provide that extra boost to help you lose weight and see that desired physique (2).
Balance & Stability For Added Support
As a unilateral exercise, lunges will enhance overall balance and stability which will come in handy for those big lifts as you seek to put up monster weight (3). By working one leg only, you become less stable, but over time this will change especially as more muscle is packed on.
Simple & Convenient To Do Anywhere
Able to do as a bodyweight exercise, lunges are simple and convenient and can be done anywhere at anytime for that optimal output you desire most. Easy to learn and adapt to with variations, you will start to love what a lunge can do for you.
How To Do A Traditional Bodyweight Lunge
The traditional lunge is a basic exercise to really enhance your overall training and performance goals. Start in an upright and strong, stable position. Step one foot forward in front of you and bend the knee to a 90-degree angle. Your thigh will be parallel to the ground and your knee on the extended foot should not go past the foot of that same leg. Drive through the ground and lift up to the starting position. Alternate legs and perform for your desired number of reps.
Variations Of Lunges To Challenge You
Reverse Lunge
Reverse lunges are a simple variation to learn as it is a traditional lunge just done backwards. What it will do is take less pressure off your knees since the larger muscle groups will take more of the load as opposed to a traditional forward lunge. This is great for those who experience knee pain often (4).
How to: Start in the same position as the traditional lunge which is upright. Step one foot backward and bend the knee toward the ground. Your thigh will still be parallel to the ground. Driving through the ground, push your leg back to the starting position.
Jump Lunge
The jump lunge will start to get your cardio involved and is a solid plyometric exercise. This will fire up all of your leg muscles while elevating your heart rate for a great calorie burn. For those looking to add cardio into their lunges, this is a great variation to do so.
How to: With an engaged core and solid posture, step forward into a normal lunge. Drive through your foot and explode into a jump, switching legs in the air and landing with the other leg in front of you. Perform for the desired number of reps and maintain solid form throughout.
Curtsy Lunge
The curtsy lunge will challenge you in terms of movement and really work your core with an added component of extra balance. It is important to keep your upper body straight and forward as your leg crosses over.
How to: Start with your feet hip width apart. Step back with one leg, crossing it behind the other and bend both knees towards the floor. Your front leg will be at a 90-degree angle. Drive up and return to the starting position.
Wrap Up
Lunges are a great exercise to include in your daily leg routine for the many benefits and overall challenge that comes with them. Able to provide for muscle growth, calorie burn, and added balance and stability, lunges should be a staple in those leg day workouts. Adding challenging variations can be a fun way to crush the monotony of a boring leg day and enhance even more gains you wish to see. Add lunges into your workout routine and see what this exercise can do for your training and performance goals.
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
Jakobsen, Markus D.; Sundstrup, Emil; Andersen, Christoffer H.; Aagaard, Per; Andersen, Lars L. (2013). “Muscle activity during leg strengthening exercise using free weights and elastic resistance: Effects of ballistic vs controlled contractions”. (source)
Wing, Rena R.; Phelan, Suzanne (2005). “Long-term weight loss maintenance”. (source)
Jonhagen, Sven; Ackermann, Paul; Saartok, Tonu (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Fischer, Kim E.; Walter, Teri; Matovich, Joseph (2011). “Exercise Technique: Reverse Lunge Into a Step-Up”. (source)
IFBB Europa Games Orlando 2021 Results
Full results for the IFBB Europa Games Orlando 2021 along with Prize money and athlete earnings.
The bodybuilding season keeps rolling on. The Europa Games Orlando 2021 was held on July 2nd & 3rd at the Orange County Convention Center in Orlando. We have the complete results of the two-day event below.
Ramses Rams took home first place in the Men’s Physique division. Rams beat out the likes of John Sarmiento and Steven Cao on Friday night to solidify his spot in the 2021 Mr. Olympia. Rams joins the likes of Akim Williams, winner of the 2021 Puerto Rico Pro, and Nick Walker, who took home first place in the 2021 New York Pro.
This event took place in Orlando while some of the best competitors in the sport gathered in Orlando for a different event. The “Meet the Olympians: Red Carpet Event” was also held in Orlando this weekend. This is where fans could gather for two days full of events with a chance to meet some of their favorite athletes. Ed and Betty Pariso are promoting the event and doing it for a good cause. In addition to having an incredible experience, fans will be able to contribute to the “Ed & Betty Pariso Cancer Charity.”
This was a small competition with two divisions at the Europa Games Orlando with winners vying for a qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the Puerto Rico Pro 2021 results below.
Europa Games Orlando 2021: All Division Winners
A quick breakdown of the winners in each division from the 2021 Europa Games Orlando.
Men’s Physique: Ramses Rams
Women’s Physique:
2021 Europa Games Orlando Breakdown:
Men’s Physique Results
First Place – Ramses Rams
Second Place – John Sarmiento
Third Place – Steven Cao
Fourth Place – Ismael Martinez Dominguez
Fifth Place – Gerardo Gabriel
Women’s Physique Results
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Talking Huge With Craig Golias | EP 5: Muscle Worship and Highest Paid Bodybuilders
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Craig Golias talks about the biggest threats growing in the sport, the realities of muscle worship, and who are the highest paid bodybuilders today.
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 the most threatening bodybuilders rising in the ranks, debating the best coaches in bodybuilding, which bodybuilders make the most money today, and muscle worshiping.
Craig Golias is a bodybuilder with no filter – not necessarily to be controversial – but more so because he simply says what’s on his mind right away. That’s why this week’s topics go into some truly funny and shocking directions. He makes his guesses based on rumors for who are the highest paid bodybuilders today. He also gets open and honest about muscle worship in bodybuilding. He’s received many requests to pay him for muscle worship – and knows bodybuilders who have done it. It’s a wild ride of an episode – so let’s jump right in.
The Biggest Threats Rising In Bodybuilding
Vlad Yudin asks Craig Golias who he thinks are the most threatening athletes rising up in bodybuilding today. Straight after his big win at the Puerto Rico Pro – Craig has his eyes on Akim Williams. Craig believes that Akim is one of the few more accomplished bodybuilders who is actually improving – while many other of his ilk are getting worse. Akim also turned heads at the Mr. Olympia 2020 when he rose up to his highest placing of 6th.
Craig Golias also brings up Nick Walker – who has been building hype ever since he earned his pro card in 2020. Walker has been receiving favorable comparisons to the physique of Dorian Yates. He’s able to keep his waist small while also maintaining a massive physique overall. Craig Golias wouldn’t be surprised to see him become one of the most notable pros within this decade.
Who Is Making The Most Money Today?
After discussing a bit about athletes starting their own supplement lines – Vlad asked Craig who he thinks is making the most money in the sport today. Craig Golias can’t know for sure – but he’s heard rumors. Based on those rumors, he would guess that Chris Bumstead is probably the highest paid bodybuilder currently competing. Two Olympia wins certainly help – but he also has a massive, yet classic physique that works wonders for a wider variety of sponsorships.
Craig Golias also mentions another Canadian bodybuilder, Regan Grimes, as a potential athlete who brings in massive cash. Craig also mentions Brian Shaw. Though not a bodybuilder, he’s heard word that Shaw brings in some serious revenue.
Craig Golias: Muscle Worship In Bodybuilding Is Real
In our final topic, Vlad asks Craig Golias about muscle worship in bodybuilding. Muscle worship is a form of fetish where individuals get arosed by massive muscle. It’s been long rumored that bodybuilders can help supplement their funds by committing to muscle worship videos. But is this true?
Craig Golias admits it’s all true. Though he doesn’t know how many bodybuilders do it – he knows people who have. And Craig has received many requests to do muscle worship videos or scenarios. He claims the requests range from PG rated (just looking or touching muscle) to XXX rated with full on muscle-bound sex.
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 the best bodybuilding coaches in the sport, supplement companies, and how to grow a social media following. 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!
George Peterson Full Interview | Changing Divisions, Building A Wide Back, & More!
George Peterson is a bodybuilder with an incredible physique and an equally incredible journey throughout his bodybuilding career. Peterson started bodybuilding over 10 years ago, took a 5 year break, and then returned in the newly made Classic Physique division. Ultimately, he changed things up yet again and bumped up to the Men’s 212 division. His debut was in 2020.
That’s why we connected with George Peterson for a video interview to discuss his big switch in divisions and also go in-depth about his training, nutrition, and thoughts on trending topics in the sport. It was a long and insightful interview breaking down the intricacies of modern bodybuilding.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with George Peterson. Now we’re releasing the full length interview including topics such as his switch from Classic Physique to Men’s 212, the secret to his wide back, how to build trust with a coach, and more.
Listen To Our George Peterson 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 George Peterson interview here:
The Real Reason He Moved Up To Men’s 212 Bodybuilding
Not many bodybuilding fans may know this, but George Peterson did not start out as a Classic Physique bodybuilder. He started as a Men’s Open bodybuilder in 2008. He rose up through the amateur ranks and eventually started landing in the heavyweight class.
George Peterson wasn’t liking the way the massive amount of weight was affecting his aesthetic. He wasn’t happy with what he would have to do to continue succeeding in Open bodybuilding. So he quit. At the time both for himself and fans it seemed that this was a permanent stepping down from the sport.
It wasn’t until 2016 when the Classic Physique division was introduced that everything changed. He returned to the sport, won the 2016 Nationals overall, and then landed some spectacular placings as a Pro Classic Physique bodybuilder at the Arnold Classic and Olympia.
Then in a shocking move, he changed divisions again. This time to Men’s 212. We asked George Peterson why he decided to make that move considering he showed so much promise in Classic Physique. He admits that it was an extremely hard decision. Peterson is extremely passionate about Classic Physique. He likes that it allows for a wide variety of aesthetic types. He convinced himself that even though he carries more muscle than a lot of typical Classic Physique athletes, he still had the waist to showcase something special in the division.
But it seemed ultimately this just wasn’t true. His size kept getting in the way of being able to truly fit in with Classic Physique. Though he placed well, George Peterson describes having to cut 10 pounds during the final weeks of contest prep just to make weight. His body was growing and reacting in such a way – that he was constantly fighting against his size – not working with it.
On top of this, George Peterson believes his 3rd place Olympia finish was truly the best version of his physique under that weight limit. He couldn’t see a future where he improved anything further at that weight. Ultimately, he understood that he had to step up to a slightly higher limit under the Men’s 212.
It wasn’t an easy decision. He truly put his heart into Classic Physique. He still has a passionate place for it to this day. But he also understands the reality of his genetics and how his body works. His passion for weightlifting as a whole drives him to succeed in bodybuilding. He hopes that Men’s 212 will give him the opportunity to become a champion on his own terms.
George Peterson Shares His Secrets For A Wide Back
We asked George Peterson to share his tips for how to take your back to the next level. Peterson is well known for having one of the most impressive backs in the sport. So what kind of unique insights can he provide to help others chase the glory he’s obtained?
George Peterson was more than happy to share his tactic. He, in fact, shared it with a grin. He explains the key tactics that he has always done whenever working out on back day. It sounds simple – but it’s a focus on muscle movement and mind-muscle connection. It’s that special extra awareness with every rep that can make or break your progress from good back to supreme back.
George Peterson explains that with every single rep of every single back workout you perform. It’s important to stretch wide your chest as full as possible. That’s what George Peterson does. He makes sure that he widens his chest at the peak of each exercises movement. He wants to feel every single back muscle working to achieve each rep.
It doesn’t sound like much – but what is important is to be vigilant throughout the entire workout. It’s easy to go into auto pilot after months of training. Or perhaps, towards the end of your workout you are so exhausted that your mind wanders. George Peterson ensures that he takes his time to stretch full with every rep. It can’t be ignored. It has to be included through to the very end for every workout. Period.
Wrap Up
George Peterson is a powerhouse bodybuilder who is also open to going in-depth on some of the most vital topics in bodybuilding. That’s why you should check out the full GI Exclusive interview above! He shares his personal experience and tips for training, nutrition, and more.
8 Muscle Recovery Tips For Killer Performance & Results
8 Muscle Recovery Tips For Killer Performance & Results
No matter how hard you train in the gym, you’re not going to see the desired results until your muscles are recovering optimally. You break muscle tissue when you lift weights. Your muscles only grow back bigger and stronger when you give them proper recovery conditions.
A poor recuperation plan will not only knock you off of your timeline but will also impair your performance in the gym. Improper recovery bleeds into your daily life as it keeps you feeling tired and lethargic.
We’re not going to give you some crazy muscle recovery tips like sleeping hanging upside down or running on the treadmill backward on alternate days. In this article, we’ll go over the most common recovery mistakes that people make, and how you can improve your recovery efficiency and time.
How To Recover Better After Workouts
Before we get to how to recover better, let’s talk about how long does it take for your muscles to recuperate completely after your workouts and what to do if your recovery program lacks substance.
Optimal Muscle Recovery Times
The muscle recovery times vary depending on your fitness levels and the difficulty of your workouts. The intensity, volume, duration, and frequency of your workouts combined will determine the toll they take on your body.
Your body might take up to 24 hours to recover from a relatively light workout. On the other hand, recovering from an intense workout with high volumes and low rest durations can take anywhere between 2-3 days.
It is imperative that you give your body enough time to recover between your workouts. You shouldn’t be training the same muscle group within 2-3 days after an intense workout or you’ll run the risk of overtraining.
Ever felt that burning sensation in your arms while performing the bicep curls? That’s lactic acid forming up in your muscles. Lactic acid is responsible for making your muscles feel tired and sore. If the lactic acid is not flushed out of your system during your rest periods, you’re at a higher risk of an injury.
Nutrition
Nutrition can be broken down into two main categories:
Food
You should be eating a balanced diet with the right amounts of macro and micronutrients. Your goal should be to consume 1 gram of protein per pound of body weight if your goal is to build and maintain muscle mass.
Fruits and vegetables should be a part of every meal and you should limit the consumption of ultra-processed food. You should focus on eating 6-8 small meals as compared to three big meals. Eating frequently will spike your metabolism rates and help you burn fat even while you’re sitting ideal.
If you’re a regular lifter, you should consume a good amount of protein in your pre and post-workout meals as protein are the building block of muscles. Carbs and fats should also be consumed for efficient recovery and to improve the overall functioning of the body.
Supplements
An article on muscle recovery tips can’t be complete without the mention of supplements. While supplements aren’t necessary for improving your recovery, they can surely help make things easier.
We recommend taking an intra-workout BCAA supplement as it can kick start your muscle recovery process while you’re actively breaking down muscle fibers in the gym. A fast-absorbing post-workout whey protein shake helps fill the muscle fiber cracks that are formed after an intense workout.
A creatine supplement can help improve your recovery times and replenish your ATP stores. Taking these three supplements will ensure your recovery times and soreness between workouts is reduced to the bare minimum.
Sleep
Have you ever wondered why babies sleep so much? Babies follow a strict cycle of sleeping, waking up, drinking milk, crapping, and then sleeping again. There is some crying in the middle of it too.
Deep sleep is where humans grow. Although you shouldn’t expect to grow taller, your muscles are in the most optimal recovery mode while you’re sleeping. You should target clocking 7-8 hours of sleep every night.
Stress
Your body produces a hormone called cortisol while you’re stressed. Cortisol hinders your body’s recovery mechanism as it puts your body in a fight or flight mode. Taking too much stress also reduces the production of testosterone in your body and raises your estrogen levels.
Even if you follow all the other muscle recovery tips mentioned in the article to the T but are constantly stressed throughout the day, you’re not going to see any progress in your physique.
Hydration
You should drink at least a gallon of water every day. Water along with blood carries nutrients and oxygen to different parts of your body. Dehydration can impair your muscles’ ability to repair themselves.
Workout Programs
Your training splits will also determine your recovery quality. If your muscles remain sore for more than two days a week, you should train two muscle groups every day and rest for two days a week. You need to find the sweet spot in designing your workout program where your workouts, recovery, and results complement each other.
Massage
Getting external help is one of the most overlooked aspects of recovery. There is a reason why most pro athletes go for massages and chiropractic sessions every week. Deep tissue bodywork can ease your muscles, fix muscular imbalances and improve blood flow throughout your body.
Clothing
Compression garments have taken over the scene over the past few decades. A study conducted in 2019 found that wearing compression clothing lowered the time for body muscle recovery in German handball players.
Compression clothing improves your blood flow and can also reduce the chances of an injury as it reduces the excess movement of muscles during intense activities. Compression wear is especially great for people who are already suffering from injuries.
A Small Note on Avoiding Injury While Improving Recovery
If you’re a beginner or an intermediate lifter, you should only increase the intensity, volumes, or frequency of your workouts incrementally. Taking larger leaps can increase your chances of an injury.
While training to failure in every workout might sound badass, you shouldn’t train until exhaustion every time. Pushing too hard in every session can take a toll on your CNS (central nervous system) and can put you out of action for weeks.
If an exercise feels physically uncomfortable, it would be advisable to avoid it especially as you get older. Repeated stress from exercises can cause small tears called micro-tears that can lead to muscles feeling sore and inflamed.
An accumulation of these tears puts you at risk of developing torn muscles, also called muscle strains or pulled muscles. Muscle strains can vary from mildly uncomfortable to complete ruptures that may require surgery for repair.
Takeaway
If you’re in the fit lifestyle for the long run, you should look at recovery with paramount importance. If your recovery is not up to the mark, you will notice a fall in your overall performance and results.
How long does it take for you to recover after an intense workout? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Break Your Plateau With German Volume Training
If you get stuck, turn to the Germans to help you out.
Let’s face it. Sometimes you suddenly hit a peak in your muscle development. You have that next goal that you want to reach, that next level in muscle growth, but for some reason you just can’t reach it. Change ceases to happen. You’re stuck.
Maybe it’s time to start mixing up your workout routine. Luckily for you we have a perfect suggestion to help you blast those muscles and break the plateau you’ve hit. It’s an older tried and true method – it’s called German Volume Training.
What is German Volume Training?
Often referred to as GVT, German Volume Training is a high intensity workout that became popular in 1996 by the now retired Muscle Media 2000 magazine. So what’s the basic set up for GVT? The goal is to do 10 sets of 10 for a single compound exercise.
You keep the weight the same for each set and see if you can do all ten sets without failing. If you could do that, then you move up in weight and do it all over again next time. We must stress that you should only do this with one exercise for the muscle group that you are working out that day.
Your rest time should be between 60 and 90 seconds between sets. If you can’t do all ten sets you should continue to lift until failure and then try the 10 x 10 again next time at the same weight. Supplement this compound lift with one or two isolated exercises to round out your routine.
Things to Keep in Mind
Since this is a very advanced and challenging workout, it’s essential that you get more than enough protein, healthy carbs, and an over abundance of water. You also need to make sure to hit a high amount of calories for this routine or you will burn out over a short period of time.
Another thing to keep in mind is that you typically will need to reduce all other strenuous activity. You must allow yourself enough time to properly recover from this workout or you will not see results. Keep extra track of this to prevent becoming discouraged with this training routine.
Sample Workout
So you can get a good idea of how this workout should look – here’s an example of a GVT workout for one muscle group. Simply apply this kind of mind set to every muscle group and you should start seeing big changes.
Dumbbell Bench Press: 10 sets of 10 reps
Bent Over Barbell Rows: 10 sets of 10 reps
Butterfly: 3 sets of 10-15 reps
Incline Bench Pull: 3 sets of 10-15 reps
So if you’re stuck and have hit a plateau, this is the perfect way to bash through that wall and rise up to new levels of muscularity. There are many different workout routines out there. If this one sticks with you it can be a fantastic way to move up to the next level. You can find more workout information right here by following us on Facebook or Twitter.