Tag: Bodybuilding
These Are the Right Times To Take Your Supplements
The Right Times To Take Your Supplements
Once you get all the supplements you need, the next question that arises is, what is the right time to take the supplements? Supplements have a tendency of getting better results when taken at specific times during the day.
Each supplement has a time window where your body absorbs and makes the most of it. Following a planned approach towards your supplementation, nutrition and training will get you the best results.
Whey Protein
Whey protein is arguably one of the most popular bodybuilding supplements. Protein is the building block of muscles and helps your muscles grow bigger and stronger. You can’t expect to build muscle mass while being on a protein deficient diet.
While you can take the whey protein supplement at any time throughout the day to meet your daily protein needs, whey protein (especially in its isolated form) is best absorbed by your muscles right after a workout.
Pre-Workout
Pre-workout supplements are self-explanatory. You need to take these supplements 30-45 minutes before your workouts. Some people make the mistake of taking them too close to their workouts and so the supplements end up being ineffective.
Pre-workout supplements these days have a lot of stimulants and ingredients in them. These stimulants can take up to 45 minutes to enter your bloodstream. You’ll only feel the kick of a pre-workout after the stimulants are carried all over your body through blood.
Glutamine
Many people don’t know the uses of glutamine and give up on it too soon. Glutamine is a building block of protein and forms a critical part of the immune system. Glutamine is an α-amino acid which is used in the biosynthesis of proteins.
Some people take glutamine as a pre, post or intra-workout supplement. Glutamine is a great supplement for recovery and is best taken before bed at night. Taking glutamine helps in improving the intestinal system, immune system, muscle mass gaining, and exercise performance.
BCAAs
BCAAs (or Branched Chain Amino Acids) are made up of three essential amino acids: leucine, isoleucine, and valine which are not produced by the body naturally. These amino acids need to be taken as supplements or through food to help in protein synthesis which results in muscle growth.
While you could sip on BCAAs throughout the day, the best time to take them is intra-workout. Taking BCAAs during your workouts will help delay fatigue, reduce muscle soreness, prevent muscle breakdown and eventually result in muscle growth.
Creatine
Creatine is one of the most controversial and researched supplements. Many people falsely believe creatine causes liver and other health-related problems. Creatine has been proven to help build muscle mass and strength without any side-effects.
There are two ways of taking creatine. You could do a loading and maintenance cycle in which you take 20 grams of creatine for 5-7 days and then lower down to a 2-10 gram maintenance dose. In the second method, you could take 5 grams of creatine pre-workout on a regular basis.
Header image courtesy of Envato Elements
Which supplements do you take? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Danny Hester: Chris Hemsworth Can’t Use Muscle As An Excuse For Lack Of Acting Respect
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Danny Hester reacts to Chris Hemsworth’s statements of not being taken seriously as an actor due to his muscular physique.
Last month, Chris Hemsworth went on the record stating that he was taken less seriously as an actor due to his impressive physique. Of course, there’s no doubt that Hemsworth is beloved across the world due to his Hollywood roles – it seems here he is talking about more diverse and in-depth acting beyond Hollywood action roles. He feels typecast as the muscular action hero. In our latest GI Exclusive interview, pro bodybuilder and celebrity trainer Danny Hester reacts to Chris Hemsworth’s statements.
Danny Hester is not just an Olympia champion pro bodybuilder, he has also trained a select group of celebrities for their roles in major movies. He’s trained Mickey Rourke for The Wrestler among other notable names. So we thought he was the perfect person to ask about the recent statements made by Chris Hemsworth.
Chris Hemsworth went on record to claim that he is being typecast. He’s only seen as a muscular action hero for Hollywood and isn’t offered more meaty acting roles. While being typecast is certainly something that has happened to actors throughout the history of movies – is it the muscle to blame? Or more so the actual risks the actor is willing to take?
Danny Hester believes that Chris Hemsworth’s statements are simply an excuse. This isn’t to say that Hester believes Hemsworth to be a poor actor. Far from it. He simply believes that Hemsworth made his career path choices. He focused on action films first and hoped that it could be a platform to eventually get into more diverse roles. If that’s not happening now – it’s not the muscular physique to blame. It’s his career path and acting roles he took.
Danny Hester points towards Sylvester Stallone. He has been nominated for multiple Oscars among other awards. Yet in the pop culture space – he is known less as an amazing actor and more for his action films and muscular physique. Despite this – he has earned accolades and nominations for prestigious awards. To Danny Hester, this is proof that the movie industry will recognize talent despite stereotypes.
Danny Hester also pulls from his personal experience training celebrities. He recalls training Mickey Rourke before his career was revived by his role in The Wrestler. Rourke was building up muscle and his manager was worried. The reason? His manager thought that if Rourke kept getting larger and more muscular that he would have even more against him for being cast in serious roles.
Danny Hester pushed back and stated to Rourke’s manager that his obsession with fitness is saving his life from other vices. Over a year later, Mickey Rourke got cast in The Wrestler. While not simply due to his new muscular physique – it helped. He was able to act seriously and fulfill the role required for the store. The movie ultimately won Rourke some major awards and put himself back on the map.
Ultimately, Danny Hester points out that luck and timing have a lot to do with success in the film industry. He thinks that one single thing – like being too muscular – cannot be the sole excuse for failure. Hester thinks that Chris Hemsworth still has an entire future ahead of him to obtain more diverse and deeper roles. Perhaps the timing just hasn’t been right yet. Either way, Danny Hester refuses to believes it’s because of his physique.
You can watch Danny Hester’s full comments on Chris Hemsworth and muscle in Hollywood in our latest GI Exclusive interview segment above.
Jeff Nippard: The Smartest Push, Pull, Legs Routine 2021
Jeff Nippard has done it again with his latest Push, Pull, Legs routine.
Jeff Nippard has recently presented a truly impressive Push, Pull, Legs routine. The popular bodybuilder and trainer, Nippard has helped a great deal of people with his knowledge and information. His recent video gives an in-depth look at what he deems the smartest Push, Pull, Legs routine.
Push, Pull, Legs. It’s a training split that has garnered a ton of praise from bodybuilders in recent years. The program is a pretty simplistic one. Essentially each portion of the split is broken up in a way that will allow the user to work every body part while at the same time giving enough time to recover from each separate day.
Push
Push days encourages the user to perform pushing exercises. This means the focus can be on chest, arms, and shoulders depending on the exercises used. For example, the bench press is push exercise that focuses much of the attention on the chest and triceps. Another push exercise would be dips again focusing on the triceps.
Pull
On pull days the emphasis is on pulling exercises. Pulling exercises can work the back, the biceps/arms, and the shoulders. Essentially the biggest difference here is that the exercises are much more focused on the back. While the arms and shoulders still get a great deal of attention the back is definitely the centerpiece.
Legs
Lastly there are leg days which switch up the focus to leg exercises. This means anything from working the quads with squats to the posterior chain including the hamstrings and glutes with the deadlift.
The Jeff Nippard Method
Jeff Nippard has become extremely well respected in the bodybuilding community in recent years. He has used an evidence based approached to offering up essential bodybuilding knowledge that has taken many of his clients and followers to the next level.
Jeff Nippard Push, Pull, Legs Routine
Legs 1 Day 1:
Squat: 3 Sets x 4 Reps (80% 1RM)
Romanian Deadlift: 3 Sets x 10 Reps
Single Leg Press: 3 Sets x 15 Reps
Eccentric Leg Extension: 3 Sets x 10-12
Seated Leg Curls: 3 Sets x 10-12 Reps
Standing Calf Raise: 3 Sets x 10-12 Reps
*Decline Crunches: 2 Sets x 10-12 Reps
*Long-Lever Planks: 2 Sets x 30s
*SUPERSET*
Push 1 Day 2:
Bench Press: 3 Sets x 8 (72.5% 1 RM)
Machine Shoulder Press: 3 Sets x 12
Dips: 3 Sets x 12-15 Reps
Eccentric Skullcrushers: 3 Sets x 8-10
Egyptian Lateral Raise: 3 Sets x 12+MYO
Cable Tricep Kickback: 3 Sets x 20-30
Pull 1 Day 3:
Weighted Pull-Up: 3 Sets x 6 Reps
Seated Cable Row: 3 Sets x 10-12 Reps
Cable Pullover: 3 Sets x 15-20 Reps
Hammer Cheat Curl: 3 Sets x 8-10 Reps
Incline Dumbbell Curl: 2 Sets x 12-15
Legs 2 Day 4:
Deadlift: 3 Sets x 3 Reps (80-85% 1RM)
Hack Squat: 3 Sets x 10-12 Reps
Single-Leg Hip Thrust: 2 Sets x 15 Reps
*Nordic Ham Curl: 2 Sets x 10-12 Reps
*Prisoner Back Extension: 2 Sets x 10-12
*SUPERSET*
Single-Leg Calf Raise: 3 Sets x 8-10 Reps
Weighted L-Sit Hold: 3 Sets
Push 2 Day 5:
Overhead Press: 4 Sets x 4 Reps (80%)
Close-Grip Bench Press: 3 Sets x 10
Cable Crossover: 3 Sets x 10-12 + Drop
Overhead Tricep Ext: 3 Sets x 10-12 Reps
Lateral Raise 21’s: 3 Sets x 7/7/7
Neck Flexion/Extension: 3 Sets x 10-12
Pull 2 Day 6:
Omni-Grip Lat Pulldown: 3 Sets x 10-12
Chest-Supported Row: 3 Sets x 10-12
Rope Facepull: 3 Sets x 15-20 Reps
*Incline Dumbbell Shrug: 3 Sets x 15-20
*OPTIONAL*
Reverse Pec Deck: 2 Sets x 15 + 10-15
Pronated/Supinated Curl: 3 Sets x 10/10
To see Jeff Nippard perform the full routine, click on the link here.
What do you think of Jeff Nippard and his Push, Pull, Legs routine?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Gunter Schlierkamp Answers: How He Beat Ronnie Coleman In His Mr. Olympia Prime
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Pro bodybuilding Gunter Schlierkamp reflects on beating Ronnie Coleman in 2002 just three weeks after he won the Mr. Olympia.
It’s no secret that Ronnie Coleman is one of the biggest legends in the sport of bodybuilding. His eight-time Mr. Olympia reign is stuff of legend and his mass monster physique is touted as impossible to match – even decades after his prime. Yet somehow in 2002, Gunter Schlierkamp defeated Coleman at a bodybuilding show just three weeks after Coleman took his fifth Sandow trophy. In our latest GI Exclusive interview, Gunter Schlierkamp details the moment he defeated Ronnie Coleman in his prime and just how he pulled it off.
Gunter Schlierkamp is a bodybuilder who is beloved by many fans in the history of the sport. He may not have earned an Olympia win – but his mass monster physique was impressive and earned him a spot as an icon in bodybuilding. But there is one fact that might be shocking to fans who don’t know Schlierkamp’s career in detail. In 2002, just three weeks after Ronnie Coleman won his fifth Mr. Olympia title, Schlierkamp defeated Ronnie Coleman.
Of course, Ronnie Coleman had been defeated before. It’s well known that Coleman struggled to place high initially before dominating the field. That being said, after he started winning the Mr. Olympia year after year – Gunter Schlierkamp is the only bodybuilder to have defeated him during his reign. How did he do it?
We asked this very question to Gunter Schlierkamp during our latest video interview. His answer has little to do with some sort of mysterious trick – and more to do with continued hard work mixed with a boost of extreme confidence.
Gunter Schlierkamp faced off against Ronnie Coleman at a pro show in New Orleans three weeks after the Mr. Olympia. During the Olympia show – Schlierkamp placed fifth. This his first time making it into the top five at Mr. Olympia. Afterwards, famous bodybuilding journalist Peter McGough came up to him backstage. With extreme excitement, McGough stated that Schlierkamp should have placed in the top five the previous year. His placing in 2002 was vindication of the mistake that the judges made sleeping on him last year.
This news from such a trusted voice in bodybuilding made Gunter Schlierkamp ecstatic. So when he went into the New Orleans show just three weeks later – he had extreme confidence in his own ability going into the show. Not only that but he felt the energy of the fans. Any self doubt was thrown out the window. Mix that with continued hard work – and Schlierkamp found himself with the best conditioned physique he ever had.
Contest timing is always important as well. We asked Schlierkamp if he felt that Ronnie might have peaked at the Olympia only to be off three weeks later. Gunter Schlierkamp dismissed this idea. In his opinion, Ronnie Coleman looked better at the New Orleans show compared to the Mr. Olympia. By that notion, Schlierkamp believes to not have won by luck – but by pure hard work and will power. He didn’t defeat Ronnie on an off day. He defeated Ronnie at the top of his game.
There’s many more fascinating details to this period of time that we can’t get into with this article. That’s why you should check out Gunter Schlierkamp explain it fully in our GI Exclusive interview segment above!
5 Ways To Progress in the Gym Without Lifting Heavier Weights
5 Ways To Build Muscle While Lifting Moderate Weights
Contrary to popular belief, you can build muscle and progress towards your goals by lifting a moderate amount of weight. You don’t need to lift as much as a powerlifter to build muscle mass.
You should gravitate towards using moderate weights if you want to remain injury free. Using heavier weights can put a lot of stress on your joints and muscles which increases the probability of an injury while training.
Determine What is “Heavy” For You
Every individual has varying levels of strengths so it’s important you know how heavy is “heavy” for you. A good way to find out challenging weights is to test your one rep maximum or 1RM.
It’s recommended that you warm-up and ask someone for a spot if you’re attempting a 1RM, especially if you’re a beginner. Once you know your 1RM, you should be using anywhere between 50-75% of your 1RM for your moderate weight training.
Use a Higher Rep Range
Since you’ll not be challenging your body with heavier weights, you need to make up for it by increasing the number of repetitions. While using moderate weights target anywhere between 12-15 repetitions on every exercise.
Performing higher repetitions puts your body in the state of hypertrophy. Muscle hypertrophy is the growth and increase of the size of muscle cells resulting from performing a higher rep range. Muscle hypertrophy can result in an increase in muscle size and fat burn as it recruits your cardiovascular system.
Use Advanced Training Techniques
You need to constantly challenge your muscles if you want them to grow. Using advanced training techniques like supersets, drop sets, intra-set stretching, etc. is a great way of shocking your muscles into growing.
There are many types of advanced training techniques so you can try a different one each day of the week. It’s also important to switch up your training program so your body doesn’t get comfortable with your workouts.
Fix Your Diet
Diet is a major aspect of building muscle. If your diet is not on point, you won’t be gaining muscle mass no matter how hard you train. A small change in your diet can spark muscle growth when you’ve hit a plateau and you’re blaming your workouts for it.
When you’re working for a goal physique, it’s important that you count your calories and macros. While counting calories isn’t the most convenient of things, it can make all the difference in your progress.
Focus on Recovery
Your body undergoes changes when you’re asleep. You break muscle while you’re in the gym and gain muscle mass when you’re resting. You need at least 7-8 hours of sleep every night to recover optimally.
You should give enough time to your muscles to recuperate before you train them again. A general rule of thumb is to wait for three days before training the same muscle group again. You should also explore using supplements to help you with your recovery.
Header image courtesy of Envato Elements
How often do you attempt PRs in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Victor Martinez: Hunter Labrada Has The Mass Of Nick Walker & The Shape Of Blessing
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Victor Martinez critiques three of the biggest up and coming pro bodybuilders – Nick Walker, Blessing Awodibu, and Hunter Labrada.
In late 2020 and through the first half of 2021, three names have stood out as rising stars in the pro league. Those three athletes are Nick Walker, Hunter Labrada, and Blessing Awodibu. With a few pro shows under each of their belts, they have showcased extremely promising physiques. That’s why we’ve turned to veteran Victor Martinez for his analysis on these three bodybuilders – and what we can expect from them in the future. In our latest GI Exclusive, Victor Martinez discusses how Hunter Labrada hits the sweet spot of size and shape – standing out above Nick Walker and Blessing Awodibu.
Over the past few years, pro bodybuilding has been in a transitionary stage. We’ve had three different Mr. Olympia champions in three years. We’ve also seen a handful of new younger athletes rise into the spotlight. The torch is in the process of being passed – and a new generation of bodybuilders are ready to prove their worth.
Three standout athletes in particular are Nick Walker, Blessing Awodibu, and Hunter Labrada. Nick Walker just won first place at the New York Pro 2021, solidifying the hype surrounding his massive physique. Blessing Awodibu, while not winning any major competitions – remained in top placings with a threatening physique that simply needs some fine tuning.
Hunter Labrada has not yet competed in 2021, but his last appearances in 2020 caught a lot of attention. His aesthetic, conditioning reminded many of his father Lee Labrada. On top of that, he seems to be bringing in a more modern level of muscle mass. Will this make him a true contender to be a future Mr. Olympia champion?
We spoke with Victor Martinez during our video interview and asked him who he thought were the most interesting young bodybuilders rising in the ranks. Martinez gave immense praise to all three of these bodybuilders – but singled Hunter Labrada out as the one with most promise. The reason? He appears to hold the perfect combination of strengths between Nick Walker and Blessing Awodibu.
Victor Martinez had this to say about Hunter Labrada during our interview:
“Labrada has the mass of Nick and the shape of Blessing. He’s like an in between of both of them. Because Blessing has great shape, the mass, keeps dieting and it’s going down. Nick Walker is just staying massive but he doesn’t have the shape.”
Of course, time can change a lot of things. Victor Martinez’s comments were made just before the New York Pro 2021. While his opinion might still stand – Nick Walker’s win will certainly give him confidence to continue improving.
Big Ramy was a bodybuilder who many thought would never be able to find the right balance of size and conditioning. He ultimately proved them wrong. Nick Walker is too early in his career for anyone to make permanent assumptions. We’ve yet to see the full potential of his abilities – but as Big Ramy proved – either way incredible things can happen.
As it stands now, Hunter Labrada simply has the work ethic and the genetics to truly impress Victor Martinez. And he’s not alone. Many fans and fellow bodybuilders are surprised at just how on point Hunter Labrada has looked the past year. We can’t wait to see what kind of damage he can do when he next steps on stage.
You can watch Victor Martinez’ full comments in our latest GI Exclusive interview segment above!
George Farah: I Could Have Gotten Big Ramy The Mr. Olympia Sooner
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George Farah reflects on Big Ramy’s Olympia win and his many coaching changes leading up to the victory.
Big Ramy’s Mr. Olympia win was a long time coming. So long, in fact, that many bodybuilding fans began to doubt if it would ever happen. His placings were a rollercoaster ride between the years. Regardless, in 2020, Ramy pulled it off. Throughout the years building towards this victory, Ramy changed coaches quite a bit. One of those coaches was George Farah. In our latest GI Exclusive interview, George Farah discusses his time training Big Ramy and claims that he could have gotten him the Mr. Olympia title sooner.
George Farah was Big Ramy’s on and off coach over the past few years of Big Ramy’s career. But like many other coaches along the way – Ramy refused to stay put. With each passing Olympia he didn’t win, Ramy tried out different coaches to find the best fit for victory. He found himself returning to Farah a few times during this period.
George Farah holds no ill will towards Big Ramy for these changes. “We are adults,” he claims in our interview. Farah understands that an athlete will ultimately do what he thinks is best for his career. While Farah enjoyed his time training Ramy – especially because of his potential – Farah understood that Ramy had to find his own path.
That being said, George Farah was extremely happy for Big Ramy to win the Mr. Olympia in 2020. He knew for years that if Ramy could get on point, he would be unstoppable. He still believes that now. Though he admits that anything can happen and it remains to be seen if Ramy will return on point again or continue his rollercoaster up and down career. Farah hopes to see him remain champion in the future.
We also asked George Farah why he thinks Big Ramy changed coaches so often throughout his career. As we briefly mentioned above, Farah thinks that Ramy needed to find his own path. He was hungry to win – and wanted to try out all options to see what worked best.
While George Farah is not angry about Big Ramy leaving him as a coach, he does admit that he finds himself somewhat sad. This is partially due to the fact that Farah finds Ramy to have one of the biggest hearts in bodybuilding. But it’s also because Farah strongly believes that he could have gotten Ramy the Mr. Olympia title sooner.
“Did it hurt me that he left? Yeah. But it didn’t hurt me that he left me. It hurt me because I saw what I could do with him,” George Farah stated in our interview. He continued:
“I saw that – I said, ‘Oh my god. Right now I knew how Ramy’s body is going to work.’ After Prague, it’s going to be a piece of cake. But he ended up going with Chris… I didn’t get mad. I got a little sad. Like I said, the only reason I got sad because I know what I could have done. I could have gotten him that Olympia before waiting four or five years.”
George Farah seems convinced that if Big Ramy stayed more consistent with his coaches that he could have found success at Olympia sooner. More specifically, Farah believes he fully understood Ramy’s body and could have gotten him the Sandow trophy years earlier.
You can watch George Farah go into full detail about Big Ramy and his Mr. Olympia win by watching our latest GI Exclusive interview above.
Build a Massive Back Like The Legend Dorian Yates
Dorian Yates teaches you how to build a legendary back.
Dorian Yates built a massive back during his bodybuilding career. He was able to not only change the game, but dominate the game during his heyday. Now the six-time Olympia champion is looking to pass on the knowledge he has learned to the next generation.
Dorian Yates is a legend for a great deal of reasons. He’s the first bodybuilder to truly redefine the the game after the Lee Haney era. Yates completely transformed the idea of what a bodybuilder can become. Not only did he have great conditioning, but he was able to build more muscle than was thought possible for a bodybuilder in his era. He effectively became the first mass monster.
Since Dorian Yates transformed his physique, countless others during his era followed suit. Seeing no other way to compete with the mass monster, they had no other choice to become mass monsters themselves. If we look at modern day bodybuilders we can see that Yates was a major influence on the game.
Alongside Ronnie Coleman, Dorian Yates has influenced many modern bodybuilders to become mass monsters. But building muscle isn’t simply enough. For Yates it wasn’t just about packing on the muscle but doing it the right way. After all, you can’t be Mr. Olympia if you just have muscle alone. If that were true, competitors like Paul Dillet would have been champion many times over.
What Dorian Yates was able to bring to the game was a very specific method of presentation. Presentation and high level training.
Now that he’s left competitive bodybuilding in his rearview, Dorian Yates has been exploring other ventures. These days the yogi and psychedelics enthusiast is looking to pass on what he has learned. So of course that means Yates has decided to share his knowledge of building muscle to the masses.
One of his most attributes in his heyday was his massive back. In a recent post on his social media, Dorian Yates details exactly how he was able to build his back with the barbell row. If you’re looking to get the back of a legend, then this short instructional is something you’ll want to check out.
Barbell rows were pretty much a staple in my back workouts.
An important tip here is to keep your eyes up and look ahead, this way you’ll be keeping your back straight and there shouldn’t be rounding in the back. This is more of a power movement but the form should remain intact with no leg movement.
Think of your hands as hooks and you should be rowing with your elbows.
Would you try Dorian Yates’ back training?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Best Time To Take A Protein Supplement For Maximum Gains
Protein is the essential building block for muscle and knowing when to best take it to optimize performance is important.
We may choose to exercise for any number of reasons from staying fit and healthy, to promoting weight loss, to aiding in our cognitive abilities, and a host of others. But regardless of our reason, for those of us who want to see big gains, or just simply give our bodies the proper fuel post-workout to really aid in our overall health, then a good protein supplement is needed to enhance those goals. Considering the indispensable role protein plays in muscle growth and weight loss, placing a protein supplement on your shelf is a must.
With so many protein supplements on the market today, it is important for us to break down just what protein is, why it is so important, the key benefits of protein, and of course, the best time to take it to optimize maximum gains. As an energy source and a muscle builder, you won’t be disappointed by what protein can do for you.
What Is Protein?
Protein is made up of organic compounds called amino acids that provide the foundation for protein to act as the building blocks for cells. This will allow cells to grow and repair themselves. There are 20 amino acids that make up protein and can help with benefits like muscle growth and recovery when it comes to your fitness goals. While many foods are high in protein, or at least contain some protein, it is important to recognize that a good protein supplement can work wonders for you and your bodybuilding goals (1).
Whey Isolate Vs. Whey Concentrate
The two major types of whey protein supplements to take are whey isolate and whey concentrate. While they are largely both the same in terms of benefits, there are a few differences that exist to potentially make you lean one way or the other. While whey protein seems to be the most popular protein supplement, there are other plant-based products that are really great for those who are vegan or sensitive to dairy, or who are looking for an alternative source of protein for their supplement.
Check out our list of the best vegan protein powders here!
Whey concentrate is one protein supplement to consider when looking to enhance your goals. It is high in protein, but also high in carbs and some fat, which is where some people tend to stay away. It does contain vitamins and minerals, as well as a variety of bioactive compounds that give whey plenty of benefits (2). The downside to whey concentrate is the amount of carbs and lactose included which can cause bloating and not be conducive to some diets.
Whey isolate is the other form of whey protein that you can consider for your supplement. Whey isolate is a more filtered form of whey that undergoes an isolation process that is more intense than a whey concentrate. This will result in a higher protein content while eliminating many of the excess carbs and fat, so for those carb or calorie conscious, this is a great choice. As a leaner source of protein, it does tend to be more expensive, but is a more pure source of protein to really aid in recovery (3).
Benefits Of Protein
While the benefits of protein seem fairly obvious at this point, we wanted to make sure this macronutrient doesn’t go unnoticed. The benefit to your overall growth and development as an athlete but also as a person are greatly affected by your protein intake and it is important to not neglect it.
The benefits of protein include:
Promotes muscle growth and recovery: Containing BCAAs, which are a major role in stimulating protein synthesis, you promote muscle growth and recovery by allowing your muscles to heal and strengthen (4).
Maintains muscles: With plenty of protein, you won’t lose that hard earned muscle due to muscle wasting.
Increases metabolism: Protein has a higher thermic effect on your body as a result of food and that energy used in digestion can boost your metabolism to see that desired physique (5).
Encourages fullness: By reducing appetite and hunger levels, it will lower your caloric intake and lead to weight loss.
Best Time To Take Protein
Much debate is had around this topic of when the best time to take a protein supplement is. For muscle growth, in the window of 15-60 minutes after you finish working out is a reasonable time frame, but some studies have shown that up to two hours after your workout is also a reasonable window for adequate consumption (6).
If you typically train in a fasted state, aim to take it as soon after a workout as you can. For those endurance athletes, taking protein during and after a workout can see improved performance and recovery, and resistance training athletes should consider taking right before or immediately after.
Featured Protein
Transparent Labs is a great sports supplement company with high quality products to aid in all of your bodybuilding goals. A company who prides themselves on transparent labels and the best ingredients, these two protein supplements from Transparent Labs are everything you need for your whey isolate or concentrate goals.
ProteinSeries 100% Grass-Fed Whey Protein Isolate
This protein supplement is sourced directly from American cows and contains no artificial coloring, preservatives, or sweeteners. Packed with 28 grams of protein, this isolate only contains 120 calories and is great for anyone looking to pack on lean muscle. With only 2g of carbs and 0g fat, this isolate is surely a pure isolate supplement free from steroids or hormones.
Try Transparent Labs 100% Grass-Fed Whey Protein Isolate Here
Check out our review for Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate here.
ProteinSeries 100% Grass-Fed Whey Protein Concentrate
This supplement is a great protein powder for those looking to bulk up and pack on muscle mass. Since this is a concentrate, it doesn’t undergo any additional isolation process. With 24 grams of protein, 1.5 g of natural dairy fat, and 3g carbs, this protein concentrate comes in at 120 calories making this an amazing whey concentrate with no artificial additives yet still great flavors.
Try Transparent Labs 100% Grass-Fed Whey Protein Concentrate Here
Check out our review for Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Concentrate here.
Also, check out our list of the Best Protein Powder Supplements here!
Wrap Up
Protein is more than important when it comes to our bodybuilding goals. The ability to put on muscle and aid in weight loss while also supporting recovery and repair is all dependent on how much protein we intake. Whether it be a whey isolate or a whey concentrate, or one of the many other protein alternatives out there, knowing best when to take it can really help maximize your goals. Transparent Labs is a great company to consider when looking into protein powders and these supplements should definitely be on your shelf.
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 and Transparent Labs
References
Wolfe, Robert R. (2000). “Protein supplements and exercise”. (source)
Junior, Paulo S.; Ribeiro, Alex S.; Nabuco, Hellen C. G.; Fernandes, Rodrigo R.; Tomeleri, Crisieli M.; Cunha, Paolo M., et al. (2018). “Effects of Whey Protein Supplementation Associated With Resistance Training on Muscular Strength, Hypertrophy, and Muscle Quality in Preconditioned Older Women”. (source)
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Best Warmup Exercises You Should Do Before A Workout
These Are The Best Warmup Exercises You Should Do Before A Workout
Warmups before a workout are like foreplay before sex. While you can skip the foreplay and go for sex right away, it won’t be as pleasurable. You certainly wouldn’t want to miss out on the fun because you didn’t put in 5-10 minutes of work before a workout.
Warming up before a workout pumps blood into your muscles and lubricates your joints. This can help you lift more weights while minimizing the chances of an injury. For most people, warming up consists of a couple of arm rotations and standing toe touches.
These warmup exercises are great if you do them on waking up in the morning but they aren’t going to do much for you if your workouts consist of deadlifts and T-bar rows. Your warmups should be adjusted as per your workouts.
1. Pull-Ups – 50 Reps
Pull-ups are one of the best warmups you can do before any upper body workout. Performing pull-ups will pump blood into your upper body and get you ready for your workout. There is no fixed number of sets you need to complete these 50 reps in.
If you are comfortable performing pull-ups, complete the 50 reps in three sets. If you’re a beginner and can’t perform pull-ups, use an assisted pull-up machine if you have an access to it or use a spotter.
2. Supine Knee Cross – 20 Reps (10 Reps on Each Leg)
Your lower back is highly prone to injuries. If you have a stiff back or are sore from a previous workout, you should put in a few minutes to loosen up your lower back. The supine knee cross helps in warming up your lower back, glutes, hams, and quads.
Lie down on a mat facing the roof. Stretch out your arms and keep your shoulders pinned to the floor. Bend your right knee, move it across your body and try touching the floor without lifting your right shoulder off the ground. Repeat it for the left leg.
3. Surya Namaskar – 10 Reps
Surya Namaskar is the ultimate full body warmup exercise. You can perform this exercise before any workout. Surya Namaskar (meaning: sun salutation) is made famous by the Yoga gurus and it promotes a healthy body and mind.
Surya Namaskar is a 12-step exercise which will get you ready for your workout. Performing this exercise will work every single muscle in your body. The 12-steps make one rep, perform 10 reps of Surya Namaskar without resting in between reps.
4. Prone Chest Opener – 10 Reps (5 reps on Each Side)
Most people warm up on the bench press on their chest day. The bench press doesn’t warm up your shoulder flexors. You should be performing the prone chest opener and a set of light rotator flexors exercises using one pound dumbbells on your chest and shoulder day.
For the prone chest opener, lie facedown with your arms outstretched while keeping the arms in line with your shoulders. Lift your left arm and shift your weight to the right side. Allow your left hip to come up as you raise your left leg and sweep it over the right leg to touch the floor.
How long do your warmups last? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.