Tag: Bodybuilding
The Arnold Classic 2021 Competitor List Has Been Announced
A breakdown of the full Arnold Classic 2021 competitor list for all divisions.
After a long wait, we are getting ever closer to the return of the Arnold Classic 2021, which will take place in Columbus, Ohio on September 25th. Traditionally taking place in March, the event was postponed due to complications due to COVID-19. Now with just three months to go before the big event – the official Arnold Classic 2021 competitor list has been revealed for all divisions.
Due to the delay, the Arnold Classic 2021 will be an official qualifier for the Olympia weekend 2022 and not for this year’s Olympia event. This makes sense, as the Olympia was also postponed again this year. This time the Olympia was pushed to October 2021. With less than a month between the competitions, the Arnold Sports Festival team decided to save qualifications for next year.
The Arnold Classic is always a competition that brings in some of the biggest pro bodybuilders in the sport. So now with the competition looming ever closer – the big question on everyone’s minds is – who will be competing this year?
We now have an answer with the official competitor list revealed for all divisions. You can check it out below:
Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
Mike O’Hearn: How Being Macho In Bodybuilding Can Backfire
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Mike O’Hearn talks about the dangers of hiding behind muscle and being “macho” in bodybuilding.
Nearly everyone at some point in their lives deals with anxiety or depressive thoughts. We all go through traumas and tragedies at some point or another. Some of us deal with a constant state of anxiety or depression. Fitness and bodybuilding can be a great tool to help combat these negative thoughts, feelings, and habits. But there can also be a darker side of the coin when it comes to bodybuilding, muscle, and “macho” behavior. In our latest GI Exclusive interview, Mike O’Hearn shares his past experiences with tragedy, anxiety, and depression and how hiding behind muscle and being macho made things harder – not easier.
The past year and a half has been a trying time for nearly everyone in the world to some degree or another. Cases of depression and anxiety have risen as we all deal with a truly traumatic and unprecedented event due to the COVID-19 pandemic. That’s why during our conversation with Mike O’Hearn – we asked how he deals with stress, anxiety, and depression.
Mike O’Hearn is an extremely focused and proactive person. It’s been well documented and discussed how seriously he takes his bodybuilding lifestyle. He gets up at the crack of dawn to train every single morning. He never misses one day. On top of that, he’s stuck to an incredibly strict diet to obtain a physique that many think is impossible to build without steroids. O’Hearn has stayed consistent in his all natural claims. With the kind of intense routine he follows – he just might be one of the few to really pull that kind of natural physique off.
But behind all of that focus and strict routine – how does he deal with anxiety and depression? What does Mike O’Hearn do when life throws a tragic curveball? We asked this very question to O’Hearn during our latest interview.
Mike O’Hearn reflects back on two times in his life that were very painful. It was the moment his mother and father passed away. Both deaths occurred separate from each other. His father passed first. At the time, O’Hearn decided to push his emotions and grief down. He wanted to be strong and macho. The kind of strong man that mentally to mach his massive muscle.
It wasn’t until after Mike O’Hearn’s mother passed away that the pain and grief he was suppressing all poured out. Everything that he had avoided during his father’s death boiled up to the surface on top of his new grief upon his mother passing. O’Hearn spiraled into a depressed state. The only thing that brought consistency into his life was his ongoing training and nutrition schedule. It was the only thing he had control over.
Ultimately, Mike O’Hearn slowly recovered and pulled himself out of the hole. By facing his emotions and admitting to others that he was facing emotional struggles – he was able to finally face a series of grief that he had been avoiding for years.
Mike O’Hearn tops off the conversation with advice for others who are facing anxiety or depression. Speak out about it. Be open and don’t be afraid to reveal the pain you are going through. Whether that’s speaking to a family member, a friend, or getting professional help.
Many bodybuilders entered into the bodybuilding lifestyle because they wanted to be strong. Perhaps because they were bullied as a kid or simply unhappy with the way they looked. This creates a sort of macho mentality down the road. Bodybuilders will do anything possible to appear strong – not just physically but emotionally.
Mike O’Hearn wants the world to know that it’s okay to open up. That there is actual strength in admitting to grief or anxiety or depression. Instead of hiding behind muscle and a tough guy persona – be honest with not only yourself but also others. It will make you stronger in the end. It will also hopefully make you a happier and more fulfilled person in the big picture.
You can watch Mike O’Hearn discuss anxiety, depression, and bodybuilding in our latest GI Exclusive interview segment above!
Samir Bannout On Olympia 1984 Loss: “I Was Intentionally Robbed”
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After winning Mr. Olympia in 1983, Samir Bannout calls his loss in 1984 dirty and highway robbery.
Samir Bannout is a legendary bodybuilder who has the rare distinction of only winning the Mr. Olympia once. That puts him on a short list of pro bodybuilders including the likes of Dexter Jackson. This does not demean the accomplishment. Winning even one Mr. Olympia is a powerful feat. But why did Samir Bannout go from winning first place in 1984 down to sixth place the following year? According to Bannout, this was no accident or problem with his physique. It was an intentional plan to prevent him from victory. In our latest GI Exclusive interview, Samir Bannout alleges how he was intentionally robbed out of winning the Mr. Olympia 1984.
Samir Bannout wants to make one thing clear when discussing his Mr. Olympia win and the fallout that came in the following years – he is not unhappy with his past career. Personally, Samir Bannout believes he should have won the Mr. Olympia in 1982. But he’s more than happy with the ultimate single Olympia win he got in 1983. He knows he cannot change the past.
The 1984 Mr. Olympia is a totally different story. Samir Bannout doesn’t simply believe that he should have won – he believes that he did in fact have the winning physique but was sabotaged by insiders in the league. Bannout reiterates that he has no ill will about the loss – but he also has no problem revealing what he believes to be the truth. He alleges that certain individuals intentionally altered the outcome of the Mr. Olympia 1984. This, according to Bannout, is main reason why he dropped down to sixth place.
During this segment of our conversation with Samir Bannout, we track his rise and eventual win at the Mr. Olympia 1983. We also track through his sudden drop off in the years that followed. Bannout discusses how he change up his tactics in order to go from 16th at the Mr. Olympia 1980 all the way to Olympia champion in 1983. He describes himself as trying too hard and creating a mental block on his progress. Once he realized “less is more” – he found a new path towards success.
Of course, that all came crashing down in 1984 when he suddenly dropped down to sixth place at the Mr. Olympia. While Bannout does not name names – he explains how specific individuals wanted to ruin Bannout’s reputation and prevent him from winning the Mr. Olympia again. This, according to Bannout, is the main reason he placed so much lower.
Samir Bannout points to photos of his physique as proof that he was better than a sixth place athlete. It was clear that Bannout and Lee Haney were neck and neck for first place. While Bannout does not completely line out exactly what happened – he implies that his close relationship with Joe Weider led to some jealously in the league. Those jealous individuals worked behind the scenes to take down Bannout as the then-current golden child of the sport.
You can watch Samir Bannout go into complete detail about his Mr. Olympia 1984 experience by watching our latest GI Exclusive interview segment above.
This Comprehensive Powerbuilding Guide Will Help You Develop Strength & Size
There is no doubt that strength training can prove to be a real challenge at times. Initially, adding mass and strength will have been fairly straightforward – providing effort was put in and training was consistent.
Over time, however, progress begins to slow and suddenly the weight lifted and one’s bodyweight fail to increase as previous. Instead, training becomes a battle and a fight for small incremental gains in training and size. Now, this should not be a cause for concern. In fact, this is a very normal adaptation that is to be expected when progressing from a novice to an intermediate or advanced stage.
When an individual reaches this point where progress has become stunted, a change of training emphasis is often required (1). Generally, the advice is to switch the focus to either building strength or size. However, by following a “powerbuilding” program it is possible to continue building strength and size simultaneously.
In the health and fitness industry, the term “powerbuilding” has developed a number of different definitions. The following program was designed specifically to develop raw power in professional football players. The purpose of it was to physically ready these athletes to deal with high-impact nature of the sport and also allow them to build maximal power for executing their tackles.
While the goal was predominantly power-based, the athletes who initially ran this program put on a substantial amount of muscle size, became well defined while also developing their overall power output. So, for those who are serious about adding strength and size, it is certainly worth considering the following powerbuilding program.
What Is Powerbuilding?
Powerbuilding, as the name suggests, is the combination of two training styles – powerlifting and bodybuilding.
Powerlifting typically revolves around maximal strength exercises and one’s powerlifting capabilities are judged through their performance of 3 specific exercises – the deadlift, squat and bench press. The goal in all powerlifting-style training is to put in work that will facilitate a greater performance across these 3 lifts and push strength levels to new heights.
Bodybuilding, on the other hand, is much less about strength but more about adding size and definition – it’s all about aesthetics. Unlike powerlifting where extremely heavy loads are being lifted, bodybuilding focuses more on moderate weight and a higher rep range to promote maximal muscle growth. Most bodybuilders will go through periods of adding mass and leaning down – therefore, optimizing nutrition is key for the bodybuilder.
Combining Bodybuilding and Powerlifting
Often, combining two training styles is greeted with much scepticism due to the fact that the methods of training are often widely different and therefore conflict with each other and stunt overall progress.
Additionally, in years gone by, the understanding was that both low and high rep exercises where incompatible and should not both be present within a single block of training. However, heavy, low rep exercise creates the perfect environment for building muscle and therefore, performing lighter, high rep exercise in combination can assist in accelerating the rate of hypertrophy.
Recent research has indicated that it can be advantageous to combine both high and low reps for building strength and size (2).
Typically, lifters will block out their training to initially focus on building max strength before transitioning into a hypertrophy-based block of training. While this is a tried and tested method, and is effective, intermediate and advanced lifters may struggle to maintain strength levels after transitioning into a hypertrophy phase. The powerbuilding program, however, will help to simultaneously build strength and size and allow it to be maintained all year round.
The Powerbuilding Program
The program will run for 8 weeks in total but is divided into two distinct phases. Both phases run for a total of 4 weeks and both have a specific focus. During phase 1 the focus is purely on strength building. Once the foundations have been laid through phase 1, the focus shifts to true powerbuilding workouts in phase 2. With both phases, there are 4 workouts to complete per week.
It is important to note that the program has been designed for intermediate to advanced lifters – remember, it was initially designed for athletes. The program uses advanced training methods, such as cluster sets and supersets, and therefore, this program may not be suitable for those who are new to lifting or have limited experience in the gym.
With the program, there are no prescribed warm-ups or warm-up sets. However, this is not to say that warm-ups should be avoided. In order to reduce the risk of injury and facilitate greater performance in the gym, a gradual, progressive warm-up should be performed (3). Do be careful not to work the muscles to absolute failure in the warm-up.
Advanced Training Methods
Supersets involves performing two exercises back to back, with no rest in between. Adding supersets is a great way to dramatically increase overall training volume which can have a positive impact on muscle hypertrophy (4).
A cluster set, on the other hand, involves using a heavy load and breaking down the number of reps into different stages. For the cluster sets, a 20 second rest is taken after every 2 reps. This method allows the body to partially recover between reps and therefore, it is possible to lift heavier loads for a greater number of reps. This method has been found to apply a greater amount of stress to the muscle thus causing a larger adaptation (5).
Finally, rest – pause reps are fairly similar in principle to cluster sets. The idea is to push the muscles to the max, this time by completing as many reps as possible (without reaching absolute muscular failure), resting for 20 seconds and resuming exercise once again. This process is repeated until 40 reps have been achieved.
Phase 1 – Prioritizing Strength (Weeks 1-4)
Phase 1 Notes:
When it comes to strength building, there are two highly important factors that must be taken into consideration – training intensity and overall volume. For optimal changes to occur in strength, the body must be exposed to a training stimulus which is powerful enough to cause adaptation (6).
As will become apparent, this first phase is high in intensity and volume in order to increase strength levels. In the same way that both phases have a specific orientation, each workout also has a particular focus in mind – either a high intensity workout or a high volume workout. Additionally, there is a focus on either the upper or lower body with each workout. There are 2 upper workouts and 2 lower workouts to complete each week.
In order to complete both cluster sets and rest – pause reps, it is crucial to assess one’s 5 and 15 rep max respectively. These tests involve performing maximal reps for both 5 and 15 repetitions. It is very important that the correct weights are being prescribed for the program and therefore, it is essential to reach absolute muscular failure when performing these assessments.
With the high volume workouts (day 3 and 4), it is possible to substitute out the cluster sets and rest – pause reps and replace them with an alternative high volume method, if preferred. For example, a descending or ascending pyramid scheme (12, 10, 10, 8 reps) would be an appropriate change that could be made.
Workout 1 – High Intensity, Lower Body
Exercise
Sets x Reps
Rest
Barbell Deadlift
5 x 2
3 minutes
Rack Pulls
4 x 3 – 4
3 minutes
Romanian Deadlift
3 x 5 – 6
2 minutes
Good Morning
3 x 6
2 minutes
Workout 2 – High Intensity, Upper Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
5 x 25 x 12
3 minutes
Superset 21. Floor Press2. Dumbbell Incline Row
4 x 3 – 43 x 5 – 6
2 minutes
Workout 3 – High Volume, Lower Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Squat2. Ab Rollout
4 x 8 (cluster set)4 x 8 – 10
2 minutes
Front Barbell Squat
3 x 12 – 15
2 minutes
Goblet Squat
1 x 40(rest – pause reps)
–
Dumbbell Walking Lunges
3 x 12 – 15
1 minute
Workout 4 – High Volume, Upper Body
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
4 x 8 (cluster set)4 x 12 – 15
2 minutes
Superset 21. Standing Military Press2. Band Pull Aparts
4 x 8 (cluster set)4 x 12 – 15
2 minutes
Dumbbell Bench Press
1 x 40(rest – pause reps)
–
Incline Bench Pull
4 x 15
1 minute
Standing Dumbbell Press
1 x 40(rest – pause reps)
–
Wide Grip Lat Pulldown
4 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Phase 2 – Combined Powerbuilding Workouts(Weeks 5 – 8)
Phase 2 Notes:
As we move into the second phase, the focus shifts from prioritizing strength to combined powerbuilding workouts. As with the previous phase, it is still required to complete 4 sessions per week, however, each workout now has a different focus which revolves around 4 exercises – bench, squat, military press, and deadlift.
Many of the supersets combine one heavy, low rep exercise (similar to powerlifting training), and one lighter, high rep exercises (similar to bodybuilding training) – this is powerbuilding training at it’s finest. At this stage, it’s interesting to note that there are no cluster sets or rest – pause reps – only supersets.
As with phase 1, there is the option to change out some of the high volume work for an alternative scheme – should this be required. The program itself is open to alterations and does not have to be followed to a tee.
Workout 1 – Upper Body (Bench Press Focus)
Exercise
Sets x Reps
Rest
Superset 11. Barbell Bench Press2. Face Pull
5 x 35 x 12 – 15
3 minutes
Superset 21. Barbell Incline Bench Press2. Band Pull Aparts
3 x 53 x 12 – 15
2 minutes
Superset 31. Dumbbell Bench Press2. Incline Bench Pull
4 x 12, 10, 10, 84 x 15
1 minute
Superset 41. Standing Dumbbell Press2. Wide Grip Lat Pulldown
4 x 12, 10, 10, 84 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Workout 2 – Lower Body (Squat Focus)
Exercise
Sets x Reps
Rest
Barbell Squat
5 x 3
3 minutes
Front Barbell Squat
3 x 5
3 minutes
Superset 11. Goblet Squat2. Barbell Ab Rollout
4 x 12, 10, 10, 84 x 15
1 minute
One Leg Barbell Squat
4 x 12, 10, 10, 8
1 minute
Hanging Leg Raise
4 x 8 – 10
1 minute
Dumbbell Walking Lunge
3 x 12 – 15
1 minute
Workout 3 – Upper Body (Military Press Focus)
Exercise
Sets x Reps
Rest
Superset 11. Standing Military Press2. Face Pull
5 x 35 x 12 – 15
3 minutes
Superset 21. Seated Dumbbell Press2. Band Pull Aparts
3 x 53 x 12 – 15
2 minutes
Superset 31. Standing Dumbbell Press2. Incline Bench Pull
4 x 12, 10, 10, 84 x 15
1 minute
Superset 41. Dumbbell Bench Press2. Wide Grip Lat Pulldown
4 x 12, 10, 10, 84 x 15
1 minute
Dumbbell Bicep Curl
3 x 12 – 15
1 minute
Workout 4 – Lower Body (Deadlift Focus)
Exercise
Sets x Reps
Rest
Barbell Deadlift
5 x 3
3 minutes
Rack Pulls
3 x 5
3 minutes
Superset 11. Romanian Deadlift2. Hanging Leg Raise
4 x 12, 10, 10, 84 x 8 – 10
1 minute
Pull Through
4 x 12, 10, 10, 8
1 minute
Reverse Crunch
4 x 8 – 10
1 minute
Lying Leg Curls
3 x 12 – 15
1 minute
Final Word
In the past, if it has been a challenge to develop and maintain strength and size, it may be worthwhile considering a powerbuilding program. By reflecting on recent research and by assessing the gains made by top-level athletes, there is no doubt that powerbuilding programs are extremely effective.
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References:
1- Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). “Periodization”. Sports Health. 2 (6): 509–518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.
2- THOMAS, MICHAEL H.; BURNS, STEVE P. (April 1, 2016). “Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training”. International Journal of Exercise Science. 9 (2): 159–167. ISSN 1939-795X. PMC 4836564. PMID 27182422.
3- Shellock, F. G.; Prentice, W. E. (1985-7). “Warming-up and stretching for improved physical performance and prevention of sports-related injuries”. Sports Medicine (Auckland, N.Z.). 2 (4): 267–278. doi:10.2165/00007256-198502040-00004. ISSN 0112-1642. PMID 3849057.
4- Weakley, Jonathon J. S.; Till, Kevin; Read, Dale B.; Roe, Gregory A. B.; Darrall-Jones, Joshua; Phibbs, Padraic J.; Jones, Ben (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. European Journal of Applied Physiology. 117 (9): 1877–1889. doi:10.1007/s00421-017-3680-3. ISSN 1439-6319. PMC 5556132. PMID 28698987.
5- Tufano, James J.; Conlon, Jenny A.; Nimphius, Sophia; Brown, Lee E.; Banyard, Harry G.; Williamson, Bryce D.; Bishop, Leslie G.; Hopper, Amanda J.; Haff, G. Gregory (2017-4). “Cluster Sets: Permitting Greater Mechanical Stress Without Decreasing Relative Velocity”. International Journal of Sports Physiology and Performance. 12 (4): 463–469. doi:10.1123/ijspp.2015-0738. ISSN 1555-0273. PMID 27617387.
6- Colquhoun, Ryan J.; Gai, Christopher M.; Aguilar, Danielle; Bove, Daniel; Dolan, Jeffrey; Vargas, Andres; Couvillion, Kaylee; Jenkins, Nathaniel D. M.; Campbell, Bill I. (2018-5). “Training Volume, Not Frequency, Indicative of Maximal Strength Adaptations to Resistance Training”. Journal of Strength and Conditioning Research. 32 (5): 1207–1213. doi:10.1519/JSC.0000000000002414. ISSN 1533-4287. PMID 29324578.a
4 Exercises To Build Killer Hamstrings
Turn those hams into boars.
When it comes to building up the legs many people focus on the quads more than any other muscle group. Though the leg is comprised of a number of muscle groups including the calves, quads, and hamstrings, it seems that most of the attention is given to the muscle group that you’d see most readily in the mirror. It’s not so farfetched as many beginners often focus on the parts they can see rather than the entire body as a whole. But if you want to have a symmetrical and aesthetic physique you’ll have to focus on every muscle group in the leg.
The hamstring is the antagonistic muscle to the quad, but doesn’t seem to get as much attention. Much like with the back, the hamstrings are located on the back side of the body and therefore aren’t attacked nearly as much. But the hamstrings, along with the quad, are responsible for stabilizing the knee and can ultimately do wonders for knee pain.
So what are some exercises you should have in your leg day routine that can not only give you some great hamstrings, but strengthen your glutes as well? We’ve compiled a list of some great exercises that you should definitely add to your workout.
Sumo Deadlift
The positioning of your grip on the barbell can make a huge difference with this deadlift variation. Where the attention is more focused on your lower back in your usual deadlift, the grip as well as the wider stance with the sumo deadlift will transfer more tension in your hip area and will mean that you must focus on lifting more with your legs, in this case with the glutes and hamstrings.
Lying Leg Curls
One of the staples of hamstring development, this exercise may not be as taxing on the body as the other exercises on this list, but if utilized correctly with muscle contraction in mind then this one can be beneficial for a lighter day at the gym. By using adequate weight you’ll be sure to feel the burn in the glutes and hamstrings.
Glute Ham Raise
This exercise requires that your feet or secured by either having someone hold your feet down or by hooking your heels under a weighted barbell or fixed apparatus. By doing the movement slowly and focusing on contraction of the glutes and hams, you’re sure to get a great pump from this exercise.
Romanian Deadlift
This deadlift is great for building up the hamstring and the glutes as well. They are ultimately a great choice for improving the posterior chain and are a great strength exercise to have in your routine. Seeing as how it’s a movement that focuses on strength more than anything else, keep the reps in the 5-8 rep range while being sure to go heavy.
Have some favorite hamstring or glute exercises? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Brad Castleberry Reacts To Recent Videos Defending Against Ongoing Fake Weight Criticism
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Brad Castleberry talks about his new viral videos and reflects on recent big names such as Joe Rogan defending him against fake weight accusations.
Brad Castleberry has stepped slowly away from massive weightlifting viral videos. Instead, he now focuses on different kind of athletic feats beyond the weights. He focuses more on a calisthenic approach with videos that continue to go viral. Somewhat removed from his older videos, Castleberry spends some time with us reflecting on the fake weight criticism he has received over the years. In our latest GI Exclusive, Brad Castleberry reacts to recent videos, such as Joe Rogan, defending Brad against fake weight critics.
Brad Castleberry has alway brought controversy in the bodybuilding world. This is almost exclusively because of his viral weightlifting videos. Many fans in bodybuilding believe that his videos are staged with fake weights. Some YouTubers have even gone to great lengths to analyze the videos and prove that the weights are, indeed, fake.
Of course, due to these critics not being able to inspect the weights in person – there is no conclusive evidence that can prove Brad Castleberry lifts fake weights. This causes the criticism to continue in loops indefinitely. Bodybuilding fans criticize, Castleberry fans defend, and then repeat.
Over time, Brad Castleberry has moved away from the ego lifting viral videos of the past and move towards more calisthenic viral videos. These, of course, hard harder to fake and in general the criticism against him has subsided. Yet his reputation for lifting fake weights after criticism for years has stuck.
In fact, his reputation for fake weights has grown so much that larger online personalities have started to chime in – including Joe Rogan on his podcast. Most interestingly, Joe Rogan has defended Castleberry, believing that the lifts are most likely legitimate. Powerlifter Pitbull Torres has also gone on record to say he believes Castleberry’s lifts are very possible. He sees no reason why they would be fake.
Specifically, both of these men look towards where the videos are being filmed. Namely, these videos are happening largely in commercial gyms. How would Brad Castelberry be able to bring in fake weights to a commercial gym without being caught? Or even more so, without causing trouble with management.
Again, ultimately this is all speculation. We can’t know anything for certain without being there in person. Regardless, we asked Brad Castleberry his thoughts on the more recent videos discussing his weightlifting videos. He feels honored that there are finally credible larger names that are defending him.
While he finds these comments satisfying – he also stands by his original statements. He always knew, in his words, that his videos were not faked. He has grown over the years to learn how to not worry about comments. He simply does what not only makes him happy but what works for his loyal followers. It works for him. He avoids worrying about the criticism and continues to move on.
You can watch Brad Castleberry’s full reaction to defenders against fake weight criticism in our GI Exclusive interview segment above!
Best Non-Dairy Protein Powders & The Benefits Of Them
Whey protein is the most popular form of protein powder, but non-dairy proteins are just as effective and are great alternatives to enhance growth and recovery.
With whey protein being a widely accepted and very popular form of protein supplements, it is hard to believe that anything else would be worth taking. The conversation seems to always revolve around whey protein concentrate and whey protein isolate, but there are great alternatives in plant-based and non-dairy proteins that are taking the market by storm. Whether these be for vegan bodybuilders or other vegan athletes, or for those sensitive to dairy who need that protein boost fulfilled, these alternatives are great products to enhance anyone’s gains for growth and recovery.
The argument against these alternative forms of protein are based in that most plant proteins aren’t complete with an optimal level of essential amino acids to support protein synthesis. Essential amino acids (EAAs) and branched-chain amino acids (BCAAs) are essential for providing the foundational building blocks of protein and act as a catalyst and fuel for protein synthesis so your muscles see huge growth. But this isn’t a problem if you eat a variety of plant proteins and the argument simply doesn’t hold ground when it comes to comparing these whey proteins with alternative non-dairy forms.
Whey Protein Vs. Non-Dairy Protein
Whey protein is an animal protein derived from milk and is widely accessible and available in an abundance of products. It contains valuable BCAAs being leucine, isoleucine, and valine which serve as the essential building blocks of muscle, leading to optimal protein synthesis and faster muscle gains and recovery (1). But sometimes people tend to be sensitive or have poor reactions to the dairy in whey and seek alternative protein sources to continue to capitalize on all their gains.
Plant-based and non-dairy proteins, like pea, hemp, or soy proteins, serve as alternatives which are less likely to cause negative side effects and often contain more natural ingredients. While whey protein contains a complete profile of those essential amino acids, non-dairy alternatives may be lacking in them slightly so supplementing with other products may be a smart idea. For this reason it is important to combine certain plant-based ingredients and more often than not, a non-dairy protein product will contain two or more forms of protein, like a pea and brown rice blend, to ensure you receive the same amino acids profile as whey (2), making these options just as viable.
Types Of Non-Dairy Proteins
Pea Protein: Derived from yellow split pea, this protein is rich in BCAAs and can support muscle gain and muscle building, while keeping you full (3).
Hemp Protein: Comes from seeds of the cannabis plant and has moderate levels of protein but is packed with fiber for great aid to digestive health.
Brown Rice Protein: Inexpensive and available, this has BCAAs and has potential to be as effective as whey when it comes to growth and recovery.
Soy Protein: A complete protein, this rich source can provide desired growth and recovery goals.
Sunflower Seed Protein: A new form of non-dairy protein, it has BCAAs to supply the benefits of a quality protein but is often combined with others to maximize effects.
Benefits Of Non-Dairy Protein
Reduce Digestive Stress
Since dairy can cause digestive stress for some people who are sensitive to it, non-dairy alternatives allow them to experience similar gains to their health and fitness without the fear of an upset stomach or digestive stress. Eliminate the feeling of bloating and low energy by trying one of these great alternatives. Some may also contain antioxidants which can cleanse your body, adding to the extra health benefits associated with these alternatives (4).
Diversity In Your Diet
Adding one of these non-dairy proteins to your diet can provide diversity to your nutritional routine. Since non-dairy alternatives provide great vitamins and minerals, as well as fiber and probiotics, you enhance your health and fitness with organic, non-GMO, and effective supplements. Other supplements like pre-workouts and intra-workout BCAAs may be helpful for you as well to pump you with essential amino acids, but in terms of an overall diet and proper nutrient intake, these protein sources can provide a healthy amount for your intended goals.
Aid In Weight Loss
Non-dairy protein alternatives have great benefits in losing and maintaining weight. By being lower in calories, you don’t waste any caloric space with added nonsense only hurting your overall gains. Some have also been shown to decrease appetite which can eliminate unwanted snacking and cravings that ultimately hurt those same gains.
Environmentally Friendly
Using these products can be more environmentally friendly and ethical by using less water, fuel, and land than animal protein.
Featured Supplement
Having a high-quality supplementation routine is imperative to our growth as athletes and bodybuilders seeking nothing but the best for our gains. Great product exist like pre-workouts, testosterone boosters, and fat burners which can greatly affect all of our goals. For those looking to fill in the BCAA gap in their diet with some vegan proteins, look to a BCAA intra-workout supplement to really have great effects when it comes to rounding out a complete profile.
This vegan protein is an amazing supplement from National Bodybuilding Co., a premiere company in producing great bodybuilding supplements.
National Bodybuilding Co. Full Prep Vegan Protein
National Bodybuilding Co. Full Prep Vegan Protein is a great protein supplement designed for bodybuilders to progress with their personal goals. A 100% natural and organic plant-based protein, this supplement works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic recovery. A blend of organic rice and pea protein, this product is loaded with 20.5g protein and only 117 calories to fit well with any diet while providing an amazing non-dairy alternative to your muscle-building and recovery goals.
Price: $40.00
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National Bodybuilding Co. Full Prep Vegan was a runner-up for Best Protein Powder in the 2020 GI Supplement Awards. Check it out here, as well as our individual review here!
Wrap Up
Non-dairy protein alternatives are great substitutes to the almighty and powerful whey protein. For many, whey protein causes an upset stomach and for others, it may not be conducive to their diet, especially those on a more plant-based diet. With so many alternatives on the market, including pea protein, brown rice protein, soy protein, sunflower protein, and a host of others, the opportunity for you to see that desired growth is possible and enhanced through these great supplements. Pumping you with vital nutrients, eliminating digestive stress, and enhancing muscle growth are all great benefits these non-dairy alternatives provide. It is still possible to see great gains with these alternatives and don’t let a wrong impression keep you from achieving your goals. Check out some great non-dairy protein alternatives and see what they can do for you today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of National Bodybuilding Co. and Envato
References
Cooke, Matthew B.; Rybalka, Emma; Stathis, Christos G.; Cribb, Paul J.; Hayes, Alan (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Rogerson, David (2017). “Vegan diets: practical advice for athletes and exercisers”. (source)
Babault, Nicolas; Paizis, Christos; Deley, Gaelle; Guerin-Deremaux, Laetitia; et al. (2015). “Pea Proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Santos-Hernandez, Marta; Alfieri, Fabio; Gallo, Veronica; Miralles, Beatriz; et al. (2020). “Compared digestibility of plant protein isolates by using the INFOGEST digestion protocol”. (source)
How To Lose Stubborn Belly Fat For A Desired Physique
This is how to get rid of stubborn belly fat so you can be comfortable and confident with a shredded aesthetic.
Most people get a gym membership to lose weight and get in shape but stubborn belly fat is certainly something that is much harder to lose than with a simple gym membership. It takes constant work, continued dedication, and knowing just how to get rid of stubborn belly fat in a safe and effective way so as to not hurt your lifestyle or overall goals. Belly fat can be very stubborn and might take some serious work ethic to lose. Don’t fool yourself into thinking love handles are cute. Anyone who says they are is lying and while the sentiment of keeping your confidence up is there, why not try and give yourself the best chance at seeing the weight loss you know you deserve by looking into ways on how to lose stubborn belly fat. Trust us, we know it’s hard, but it’s absolutely possible.
There is no such thing as “spot reduction” and you can’t expect to lose the fat around your midriff with a few crunches. If you have been trying to lose your stubborn belly fat but have not been successful, this article is what you need. Taking that leap and finding out just how to get rid of stubborn belly fat is important, but again, takes more than just working out. It requires a solid plan of attack, a great strength training program, a clean diet, and an effective supplementation routine. But more importantly, it takes a will to want to change and get better because that is the only way we get things done and make it happen. Stubborn belly fat is just that; stubborn. But it is possible to lose it, work hard, and see a shredded physique others will certainly envy.
Let’s dive right into this and find out just how to get rid of stubborn belly fat so all of our goals can be achieved. With the right plan and routines, we can absolutely work to change our physiques and give ourselves the best chance at serious growth. When you work hard and follow the process, you won’t be disappointed by the results. Without further adieu, let’s take a look at how to get rid of stubborn belly fat.
Top Ways To Get Rid Of Stubborn Belly Fat
From your diet, to your training, supplementation, and other factors, losing that stubborn belly fat is achievable and absolutely worth trying to do.
Diet
Diet and nutrition play an integral role in losing body fat and many of our gains happen in the kitchen. If you don’t understand nutrition and can’t design a diet plan for yourself, it’s advisable you take the help of a professional. Experts know just what works and doesn’t work for people and can put you on a solid plan to get you on track to fully succeed.
Protein
Think of protein as an absolutely necessary part of your diet. Protein is beyond important for our weight loss and muscle building goals, and as the key and foundational blocks to muscle growth, it would be foolish to ignore protein. A high protein intake can lead to fullness and reduced snacking, a great first step in how to lose stubborn belly fat (1). By building muscle and increasing strength, you also work to change your body composition and rely on fat stores for fuel, thus breaking up that stubborn belly fat and thinning out.
Fiber
Fiber is also an important component to this as it is vital to look for ways to keep yourself full. When you stay full for longer, you don’t snack and pump excess and unnecessary calories into your body that will just be stored as fat (2). Fiber will also help keep your digestive system healthy overall.
Carbs & Fats
Carbs and fats tend to be where things get tricky. We need them for they are two of the three macronutrients our bodies need to thrive. But eating too much, or eating the wrong kind, can start to hurt our gains. These two provide for things like energy and cognitive focus, but it is important to remember to have them in moderation so as to not pack on unwanted weight which can be stored and seen as stubborn belly fat.
Things To Avoid
One key piece to the puzzle on how to lose stubborn belly fat is to not eat a lot of sugary foods. While it is of course okay to indulge here and there, a constant intake of sugar can lead to weight gain and that stubborn belly fat you seek gone (3). Limiting your alcohol intake is also wise for heavy alcohol consumption can work against your weight loss goals.
Training
Strength training and cardio are perfect for kicking off your training routine for strength training works to change your body composition and pack on that lean muscle, while cardio can give you a great boost to shed calories and work to burn that stubborn belly fat.
If you’ve been reading about losing weight, you might have come across the concept of fasted training. Fasted training is when you work out first thing in the morning before eating your breakfast. The fasted training works because your body has already entered in a fat burning state because of being fasted throughout the time you were sleeping (4). Make the most of fasted training by following high-intensity interval training (HIIT) workouts.
Although spot reduction doesn’t work, you can target the areas you need to work on during your workouts. You can target your abdominals by doing specific exercises to get them in shape. Working with exercises that target stubborn belly fat is a great way to begin the process and can really attack those stubborn spots.
Compound exercises are also great for eliminating stubborn belly fat because they work multiple muscles at once to burn calories, build muscle, get a sweat going, and make you feel accomplished. Compound exercises like deadlifts, squats, and push-ups are perfect for targeting those stubborn areas while also giving your body great changes to composition and lean muscle growth.
Compound Exercises For Stubborn Belly Fat
Let’s take a look at some good exercises to help form a training plan that will really spark some weight loss and help you see that desired physique by losing stubborn belly fat.
Beginners
Exercises
Sets
Reps
Walking Lunge
3
10-12
Wide Grip Lat Pulldown
3
10-12
Dumbbell Goblet Squat
3
10-12
Pull-Ups/Chin-Ups
3
10
Dips
3
8-10
Intermediate
Exercises
Sets
Reps
Box Squat
4
8-12
Inverted Row
4
6-8
Barbell Romanian Deadlift
4
8
Barbell Overhead Press
4
8-10
Advanced/Mass Building
Exercises
Sets
Reps
Barbell Bent-over Row
4
6-8
Barbell Bench Press
4
8-10
Barbell Deadlift
4
8-10
Barbell Clean & Press
4
6-8
When it comes to your strength training, look into exercises that you enjoy performing and that are manageable for your body. A lot of exercises may fit your lifestyle and fitness capacity while others may cause unwanted strain which you just don’t need. Talking with a trainer and knowing your body is absolutely key when looking to lose stubborn belly fat and getting your weightlifting goals to where they need to be.
Supplementation
Having a good supplementation routine is absolutely vital on your journey to lose stubborn belly fat. With so many supplements out there, and so many companies created said supplements, it can be difficult to choose and quite frankly it can be overwhelming. With the right supplement, you will be well on your way to producing a body you can be confident in and never have to worry about that stubborn belly fat again.
For your workout goals, a supplement like a pre-workout can give you those desired energy boost and really work for muscle pumps to get you ready to tackle any workout that comes your way. An intra-workout BCAA will work to keep you primed and ready to tackle any challenge that may arise by reducing fatigue and muscle soreness to allow for better, stronger, and more effective workouts. Of course, having a multivitamin will work to give you those daily nutrients you need most and something like a testosterone booster will work to increase vitality and boost those low T levels in men who may be suffering as a result.
But two supplements are vital to losing stubborn belly fat and keeping you on track when it comes to your weight loss and fitness goals. A fat burner is a must if you want that extra boost in getting rid of stubborn belly fat as it will work to boost your metabolism and move that stored fat around to be used as fuel (5). A protein powder will give you the edge when it comes to growth and recovery, while also keeping you full and providing a clean source of protein to boost all of your gains.
Let’s take a look at two awesome supplements which can give you the best chance at changing your physique and helping to answer the question of how to get rid of stubborn belly fat.
Fat Burner: Burn Lab Pro
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Price: $59.00
Click here for the best price
Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners for more great fat burning products!
Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Other Helpful Tips For How To Lose Stubborn Belly Fat
While a solid training plan, good diet routine, and proper supplements, you can work to change your physique and burn that stubborn belly fat. But there are some other lifestyle factors that may also help you on your weight loss journey.
Work To Reduce Stress
Our lives can be stressful and we know we have to find a balance between our work life, personal life, and everything else in between. But too much stress can boost our levels of cortisol, also known as the stress hormone, thus triggering negative effects on our body. Cortisol can increase our appetite and influence fat storage (6). When we get stressed, we often turn to those comfort foods but those are typically foods high in carbs, fat, and sugar. Finding ways to reduce stress like working out, meditation, or yoga are ways to stay active while working on producing a better, healthier mind set.
Get Adequate Amounts Of Sleep
We all say we love to sleep yet too often do we not get enough. This ties into our busy lives, for it can be challenging to often times get the proper amount of sleep we need. But with quality sleep we give our bodies time to recover and rest to tackle any challenge that comes from the next day. Especially if you work out, sleep is the time our body heals itself and allows for muscle growth and gains to fully flourish (7).
Keep Track Of Everything
One way to help stick to your goals is to stay on track with everything you do. Writing down your meals, what times you ate, what supplements you took, and what your workouts were like can prove to be very beneficial for you in the long run. While you don’t need to be religious with every detail, being organized and having a list ready is a great way to set goals, boost confidence, and make sure those goals are achieved. Staying more organized can also help reduce stress of the many things you need to do and will promote better sleep knowing you didn’t forget to do anything.
Wrap Up
Losing stubborn belly fat can be hard but there are ways on how to get rid of stubborn belly fat that can boost your training, performance, overall health, and wellness. Whether it be your diet, supplementation routine, training plan, or just making every day changes to better yourself, losing that stubborn belly fat is not as overwhelming as it may seem. Look into fun ways to stay engaged and remember that determination and a will to get it done goes a long way. With a great plan of attack, your goal of how to lose stubborn belly fat is much closer than you think.
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 Burn Lab Pro, Transparent Labs and Envato
References
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. “The role of protein in weight loss and maintenance”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Malik, Vasanti S.; Schulze, Matthias B.; Hu, Frank B. (2006). “Intake of sugar-sweetened beverages and weight gain: a systematic review”. (source)
De Bock, K.; Derave, W.; Eijnde, B. O.; Hesselink, M. K.; et al. (2008). “Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Moyer, A. E.; Rodin, J.; Grilo, C. M.; Cummings, N.; et al. (1994). “Stress-induced cortisol response and fat distribution in women”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Lou Ferrigno Answers: Who Deserves To Be Called The Greatest Bodybuilder Of All Time?
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Lou Ferrigno debates who is truly the greatest bodybuilder of all time.
Lou Ferrigno is a bodybuilder who competed in the Golden Era of the sport alongside Arnold Schwarzenegger and Franco Columbu. Even after retiring, he has remained passionate about bodybuilding and fitness up until today. That’s why we asked him who he thinks is the best bodybuilder in the history of the sport. Of course, Ferrigno finds the answer not 100% easy to answer. In our latest GI Exclusive interview, Lou Ferrigno answers – who truly deserves to be called the greatest bodybuilder of all time?
Lou Ferrigno competed alongside many greats in his time – and was inspired by legendary bodybuilders before him. He’s stood on stage next to Arnold Schwarzenegger and looked up to Steve Reeves – which inspired him to become a bodybuilder. So who does he think deserves to be called the greatest bodybuilder of all time?
That’s the very question we asked Lou Ferrigno when we sat down with him for a video interview about his latest hearing implant. As a true lover of bodybuilding – he can’t easily pick one name. He compares each legendary bodybuilder like a different type of muscle or sports car. They each stand tall as beautiful and beloved machines (or people). Neither is truly 100% better or worse than the other. It just depends on your preference.
For Lou Ferrigno – that preference might ultimately fall on Steve Reeves. To Ferrigno, Reeves had one of the greatest classic physiques of all time. His proportions, aesthetic, and conditioning all came together like a marble statue. He explains in our interview that it was Steve Reeves who inspired him to become a bodybuilder in the first place. Without Reeves, we wouldn’t have the Incredible Hulk – nor would we have the epic rivalry with Arnold Schwarzenegger seen in Pumping Iron.
Lou Ferrigno also of course mentions Arnold Schwarzenegger. The bodybuilder who stood tall with seven Mr. Olympia titles and ultimately became an international phenomenon through big screen movies. It’s impossible to deny that Schwarzenegger is in contention for the greatest of all time.
Interestingly enough, Lou Ferrigno does not mention the new school bodybuilders in his self debate trying to determine the best of all time. Perhaps this is due to his connection to the Golden Era. While he does pay attention to the modern sport – he finds the denser physiques less appealing than the Classic Physiques of the past. He enjoys that the sport has spread its wings with multiple divisions. But he does find it a completely different sport than the one he participated in all those years ago.
Ultimately, Lou Ferrigno doesn’t land on a particular name. He does find that the bodybuilders of the past had more camaraderie than bodybuilders today. This is something that he has stated much in the past as well. He also doesn’t completely discount his own name from the options for best of all time. He doesn’t go as far to say he is the greatest – but he believes that his placement and past shows – including the Mr. Universe – put him as an option (a type of sports car to go back to the analogy) that some would find preferable to the rest.
You can watch Lou Ferrigno go into full detail about the best bodybuilders of all time in our latest GI Exclusive interview segment above!
8 Reasons Why You’re Not Losing Weight
Reasons Why You Aren’t Shedding Weight
Many people get a gym membership to lose weight but quit shortly after when they don’t see any progress. Some people join a gym with the expectation that they’ll lose weight automatically after they go to the gym for a couple of weeks.
Losing weight isn’t as easy as said. Getting a few things wrong can halt your progress and make you a victim of self-doubt. If you’ve been training for a while but don’t see the scale budging, you’ve come to the right place.
Mixing of Goals
Some people join a gym with the goal of losing weight but are soon lured into bodybuilding after watching the buff dudes in the gym throwing around weights. People make things harder for themselves by deciding they want to lose fat and build muscle at the same time.
You’re better off going after a single goal at a time. Losing weight is hard enough, and you shouldn’t add to it by trying to build muscle at the same time. Focus on one goal and then move to the next.
Doing Too Little Cardio
Many people come to the gym on a tight schedule and only have a few minutes to spare. You can’t expect to lose weight if you do a 10-15 minute cardio session a day. Follow a tried and tested program to save yourself from wasting your efforts in the gym.
If you want to lose weight, you should be doing two cardio sessions a day. The first one should be a 30-45 minute low-intensity session while the second should be a 10-15 minute HIIT cardio.
Not Following a Diet
You can’t expect to lose weight if you’re not following the right diet. For most people, they’ll need to be in a calorie deficit state to shed the extra kilos. Many people make the mistake of overlooking their diet thinking doing cardio in isolation is enough to lose weight.
Lack of Recovery
If you want to shed weight, you need to give your body enough time to recover from your workouts. Your body undergoes changes while you’re sleeping. You need to sleep for 7-8 hours a day in order to recover and recuperate optimally.
Indiscipline
Once you’re on a calorie deficit diet, you need to be training as per your program. You can’t afford to miss a single training session. Follow your workouts with military-like discipline and you’ll see the scale budging in the right direction.
Giving In To Cravings
Many people are prone to giving in to their cravings as they can’t stay away from their favorite food for too long. Having a single unplanned cheat meal can throw your entire progress out of the window and get you back at the starting line.
No Resistance Training
Most of the people who join a gym stay away from weight training as they think lifting weights will add muscle to the fat which will make it harder to lose weight. Contrary to this belief, resistance training can help you lose weight by toning your muscles.
Jumping Ships Too Often
Losing weight or building muscle mass is a slow process. Many people lose patience too early and start experimenting with different training programs and diets. Since they jump ships too often, none of the programs give them the desired results.
Are you training to build muscle or lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Header image courtesy of Envato Elements