Tag: Bodybuilding
Incorporating The Inverted Row Into Your At Home Workouts
A Versatile And Functional Back Exercise That Develops Strength and Size
Rowing exercises are one of the best exercises that can be done to maximize back strength and size development.
There are a number of different rowing exercises to choose from such as the barbell bent row, seated row, dumbbell rows, upright row, and the inverted row.
While all of these have their unique benefits, the inverted row is the variation that can be performed at home without having to rely on having plenty of equipment.
This article will begin by providing information on the inverted row, rowing technique, benefits, and muscles worked. It will also provide a number of inverted row methods and variations.
The Inverted Row Technique
In order to effectively perform the inverted row, run through the following five steps:
Begin by gripping the object (i.e. TRX, sheet, bar) ensuring that the hands are slightly wider than shoulder-width and the arms are fully extended
Walk your feet forward and continue to do so until you are leaning backward at an approximate 45-degree angle
Keep the body entirely straight by engaging the core and pull the shoulder back and down
Pull hard to bring the body up towards the object ensuring that the shoulders stay down and the elbows stay tight to the sides
Squeeze tightly between the shoulder blades and then return to the starting position by reversing the movement in a controlled manner
Inverted Row Muscles Worked
As mentioned, any rowing exercise will highly activate a number of muscles in the back. However, there are a number of other pulling muscles that are worked.
The muscles worked during an inverted row include:
Latissimus Dorsi
Trapezius
Rhomboids
Posterior Deltoids
Scapular Stabilizers
Biceps
Forearm Extensors
Core Musculature
While the lats and trap play the largest role in the row, the rhomboids, posterior deltoids, and scapular stabilizers assist in terms of providing pulling power and joint stability (1).
The biceps contract powerfully to cause flexion at the elbow joints while the forearm extensors ensure that a tight grip is maintained throughout.
Finally, the core muscles maintain a strong contraction throughout to provide the body with stability.
How To Perform The Inverted Row At Home
One of the best things about the inverted row is its versatility. There are a number of pieces of kit that can be used to perform the inverted row.
The following sections will provide three popular and convenient methods for performing the inverted row at home.
1) TRX Inverted Row
The TRX is a suspension trainer that is not only extremely functional but also very simple to use at home or when traveling.
To build strength, the TRX uses your own bodyweight and gravity. The TRX is basically a set of adjustable straps and handles which allow you to perform a range of upper, lower, and core exercises.
It can be attached to door frames, hooked around tree branches, or an appropriate sturdy structure that can be found allowing you to workout pretty much anywhere.
To perform the inverted row, begin by attaching the TRX to an anchor point and adjust the straps. From there, grab the handles and lean back to a 45-degree angle and complete the rowing action.
2) Sheet Inverted Row
An even more basic set-up for the inverted row involves using a bedsheet and a door frame.
Simply tie a knot at the end of the bedsheet, pass it over the top of the door, and then close the door tight. The knot will serve as an anchor and prevent the sheet from sliding.
Once the sheet is anchored, grip the bedsheet with both hands ensuring that the hands are slightly wider than shoulder-width and then row.
A big benefit associated with this variation is the impact it has on your grip. The sheet is inherently difficult to grasp tightly and, therefore, with regular practice, grip strength will improve.
3) Bar Inverted Row
This technique proves the versatility of the inverted row as all you really need for this final variation is a bar. This can literally be any bar – providing that is solidly fixed and runs horizontally.
Many outdoor gyms and parks have an array of bars that allow you to perform callisthenic exercises such as inverted rows.
Depending on the bar you are using, you may need to lift the feet off the floor to increase the lean angle. To do this, elevate the feet by placing them on another object such as a bench or a box.
Inverted Row Variations
For those who are at an intermediate or advanced stage of training, it may be necessary to increase the challenge of the inverted row.
Therefore, this section will highlight a range of inverted row variations to try.
1) Feet-Elevated Inverted Row
As highlighted, lifting the feet from the floor increases the lean angle which makes the exercise a lot more demanding.
For this variation, simply place the feet on any stable object and complete the row as normal.
2) Single-Arm Inverted Row
While the unilateral variation of the inverted row is evidently more challenging on the back muscles, it is also extremely challenging in terms of core strength and stability.
With the bilateral row, the movement is symmetrical and balanced, however, by removing one hand from the equation, it becomes much more challenging to keep the body straight throughout.
3) Single-Arm Rotational Inverted Row
While the previous exercise requires you to prevent rotation, this variation allows rotation through the trunk.
Perform a standard single-arm inverted row, but this time, as you descend, twist the body and reach the hand down to touch the floor.
4) Weighted Inverted Row
One of the most effective methods of progressing the inverted row is to add weight. While some balance weights on the body, this is not recommended as they could fall and cause injury.
Instead, consider wearing a weight vest or a backpack with weights inside to add intensity to the row.
5) Eccentric Inverted Row
There are three different types of muscle contraction. When the muscle lengthens this is known as an eccentric contraction.
Therefore, this variation accentuates the eccentric phase of the inverted row. Complete the pull as normal, however, on the descent, slow down substantially and take three to five seconds to reach the bottom position.
6) Isometric Inverted Row
Another type of muscle contraction is an isometric contraction. This is where the muscle is in a contracted state, however, is neither shortening nor lengthening.
To perform an isometric inverted row, perform the pull and then hold the top position for three to five seconds before descending. During the hold, focus on squeezing the shoulder blades together tightly.
Inverted Row Progressions
When it comes to maximizing progress with the inverted row, there are a number of considerations that you need to make.
The first is in terms of progressive overload. Applying this training principle is vital if you desire to make serious progress with your training.
Progressive overload is simply increasing the intensity of the exercise over time. This forces the body to continually adapt and improve.
Applying progressive overload is easy in a gym setting where there is plenty of additional weight. However, with bodyweight exercises, it can be more challenging.
The first place to start is to consider the body angle. While decreasing the lean angle reduces the intensity, increasing the angle increases the difficulty.
Therefore, over time, gradually begin to increase the lean angle. You can even elevate the feet to increase the angle further.
Alternatively, you can consider performing some of the variations listed above. After all, research suggests making exercise alterations can effectively accelerate strength gains (2).
Inverted Row Training Volume
The inverted row can be performed using a wide range of sets, reps, and intensities. The loading scheme that you use depends on the goal that you currently have.
If your goal is to improve back strength, then it’s important that you focus on intense, low-rep work. Research has determined that this will lead to the most optimal strength progress (3).
However, there is an exception to the rule here. Beginners or those who have never performed the inverted row previously should begin with a lower intensity, even if their goal is strength-based.
Focus more on developing good technique before you start to add intensity to the exercise. This will ensure that you are performing the movement most effectively while also reducing injury risk.
For those who wish to improve muscle size, generally increasing the total training volume should be the priority. The sets and rep scheme that decide you use is of less significance (4).
Final Word
Generally, rowing exercises are excellent for developing the major muscles of the back such as the lats, traps, and rhomboids.
The inverted row is a particularly useful exercise as it is highly versatile and can conveniently be performed at home or outdoors.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
1 – https://pubmed.ncbi.nlm.nih.gov/26422610/ Youdas, James W.; Keith, Julianne M.; Nonn, Danielle E.; Squires, Adam C.; Hollman, John H. (2016-07). “Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance”. Journal of Strength and Conditioning Research. 30 (7): 1933–1941. doi:10.1519/JSC.0000000000001210. ISSN 1533-4287. PMID 26422610.
2 – https://pubmed.ncbi.nlm.nih.gov/24832974/ Fonseca, Rodrigo M.; Roschel, Hamilton; Tricoli, Valmor; de Souza, Eduardo O.; Wilson, Jacob M.; Laurentino, Gilberto C.; Aihara, André Y.; de Souza Leão, Alberto R.; Ugrinowitsch, Carlos (2014-11). “Changes in exercises are more effective than in loading schemes to improve muscle strength”. Journal of Strength and Conditioning Research. 28 (11): 3085–3092. doi:10.1519/JSC.0000000000000539. ISSN 1533-4287. PMID 24832974.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/ Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A; Wang, Ran; LaMonica, Michael B (2015-08-13). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. ISSN 2051-817X. PMC 4562558. PMID 26272733.
4 – https://pubmed.ncbi.nlm.nih.gov/28834797/ Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
How Power Bodybuilding Works For Serious Strength & Size
Combining the best of both bodybuilding and powerlifting, power bodybuilding is exactly what you need for serious gains in strength and size.
Powerlifters and bodybuilders are two types of athletes determined to put their bodies through immense strain in order to be the absolute best in their respective fields. Power bodybuilding, or powerbuilding, is an incredibly effective way to take both of these sports and combine them into one so the end product is something bodybuilders and powerlifters alike will envy. So, while both kinds of athletes rely on a proper diet and supplementation plan to power them through their workouts and their day, a monster training plan designed for both strength and aesthetic can be a game changer for all your goals.
Both powerlifters and bodybuilders always seem to try and out do the other. For powerlifters, they know they have serious strength and a mean will to get some absolutely massive weight lifted as they look to outdo opponents on the big three lifts, being the squat, bench press, and deadlift. On the other hand, bodybuilders are searching for that shredded and massive physique, trying to achieve perfectly rounded symmetry to compete with the best on the brightest lights of the stage. Powerbuilding now takes these two ideas and smashes them into one, giving you the best chance at becoming a top contender in both fields.
Let’s take a look at power bodybuilding and see what this is all about. As a unique and effective way to train, powerbuilding can work wonders for your gains by forcing you to prioritize more than you may have thought before. From what it is, to the many benefits, and some examples of training plans, you will be well on your way to getting the most out of each and every lift.
What Is Power Bodybuilding?
Power bodybuilding combines the best attributes of bodybuilding and powerlifting so you get both stronger and visibly bigger to get the most out of training, performance, and a shredded aesthetic. The idea around this is to prioritize strength gains with the big three powerlifts and slowly increase the load as you continue through training. A powerbuilding program is something that involves low reps with heavy resistance training to really target and maximize the effects of muscle hypertrophy (1).
With the big three powerlifts, what you find is increased time under tension to cause more microtrauma with the muscles, giving them a chance to repair themselves so they grow. As a way to get both large in size and stronger overall, power bodybuilding is exactly what you need to achieve all your powerlifting and bodybuilding goals.
Benefits Of Powerbuilding
By working so hard to achieve increased size overall and a shredded aesthetic, the benefits of powerbuilding are hard to ignore. Benefits of power bodybuilding include:
Serious strength and hypertrophy: Work to boost all areas of your strength gains and muscle hypertrophy with added time under tension and big lifts (2).
Enhanced mobility and control: Rely on better mobility and control with these big lifts as you seek to stay physically healthy while lifting big.
Better joint conditioning: Get your joints to a better place by conditioning them to handle such a heavy load.
Improved performance with compound exercises: By constantly enhancing your skill with compound exercises, you can improve performance especially as you lift bigger.
Figure out sport to pursue: Choosing the direction you want to go is hard but this can help you choose which sport you like better and would be happier pursuing.
Who Is This For?
It is safe to say that with the increased load and time under tension, on top of the fact that it requires serious weight and lifting knowledge, power bodybuilding isn’t exactly for the brand new beginner. This is great for those more intermediate to advanced lifters who are looking for a new challenge or who are looking to combine both sports to see real gains. For those still figuring out which path would best suit them, this is also a great way to figure that out.
Power Bodybuilding Training
When looking to build that desired strength and start to see that massive aesthetic come to life, look no further than a good training program to help get you to where you want to be. By working with lower sets and higher reps, you rely on those muscles to work hard and give you the most out of each and every lift.
Let’s take a look at an upper body and lower body powerbuilding training plan:
Upper Body
Exercises
Sets
Reps
Incline Dumbbell Bench Press
4
10
Lat Pulldowns
3
10-12
Arnold Press
3
10
Seated Cable Rows
4
10-12
Cable Crossovers
3
10
Cable Lateral Raise
3
8
Alternating Dumbbell Curls
3
8
Triceps Pushdowns
3
10
Lower Body
Exercises
Sets
Reps
Squats
3
5
Deadlifts
3
5
Leg Press
4
10
Leg Extensions
4
12
Leg Curls
4
12
Seated Calf Raises
4
15
Nutrition Tips
When it comes to power bodybuilding, having the right nutrition plan is absolutely key in making sure you get all of the nutrients you need most out of your diet. Getting the proper amounts of macronutrients is vital for you need to ensure you get protein, carbs, and fat into your body to capitalize on all your gains. With protein as the building block of all muscle, it is absolutely imperative you make this happen so no gains go to waste (3). Allowing yourself the proper caloric intake is also key for you need to stay fueled, especially after under so much weight.
Supplementation
Having a good supplementation routine is key and cannot be overlooked. Whether that be something like a pre-workout or intra-workout BCAA, or even a fat burner or testosterone booster, there are a host of supplements to help get you to where you want to be.
This protein supplement from Transparent Labs is perfect for all your muscle building and recovery goals as you seek to build that aesthetic you want most.
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
Power bodybuilding combines the absolute best of both bodybuilding and powerlifting to ensure all your bases are covered in terms of strength and size, while also aiding in a perfectly rounded out physique. Don’t let any of your gains go to waste and look into this form of training as you look to better your health and fitness, as well as capitalize on the potential of all your gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Schoenfeld, Brad J. (2010). “The mechanisms of muscle hypertrophy and their application to resistance training”. (source)
Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Victor Martinez Answers: Why Do People Criticize Phil Heath So Much?
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Victor Martinez reflects on the love/hate relationship many fans had with Phil Heath during his Olympia reign.
Phil Heath is one of the most winningest Olympia champions in the history of the sport. With seven Sandow trophies he ties Arnold Schwarzenegger and falls one victory behind Ronnie Coleman and Lee Haney. Yet despite this, Phil Heath often received a lot of public criticism. Towards the end of his Olympia streak, that criticism was aimed at his physique – particularly his stomach. But bodybuilding fans also seemed to love to hate on Phil overall as a champion. Many wanted to see him defeated. But why? In our latest GI Exclusive interview, Victor Martinez explains why so many fans criticize Phil Heath.
We are still too close to Phil Heath’s reign as Mr. Olympia to know for sure how he will be seen in history. Certainly, he must be placed in the pantheon of greatest Olympia champions of all time at the very least. But what we do know is throughout his career, he faced a large amount of criticism from fans. He in many was was painted as a villain. The longer he continued to win Olympia, the stronger fans wanted to see him taken down.
But why is this? Was Ronnie Coleman seen as a villain during his eight year run as Mr. Olympia? Was Lee Haney? The reaction seems different. Perhaps that is partly because of social media elevating different kind of voices. Perhaps it’s because of Phil Heath’s being seen as a villain compared to Kai Greene in the original Generation Iron.
During our conversation with Victor Martinez, we had these thoughts on our mind, so we decided to ask him why he thought Phil Heath faced so much criticism. Martinez was a fellow competitor in the same era as Phil. He was also in Generation Iron alongside Phil. So perhaps he has a more direct insight into the public reaction to Phil.
Victor Martinez boils it down to one thing – Phil Heath’s major confidence. That confidence borderlines on cocky – which is an easy thing to villainize. Floyd Mayweather also received a lot of criticism despite being one of the greatest boxers of all time. This is likely due to his confident and cocky attitude.
Victor Martinez finds this unfortunate, as he believes that strong confidence is an important factor in a top tier athlete. Whether they telegraph it publicly or not – all great athletes believe deep down that they are the best in the world. Without the belief, they would hold themselves back. This would cause them to never become great. So that near delusional feeling of greatness needs to exist. It eventually makes it a self fulfilling prophecy – at least for a select few.
On top of this, Victor Martinez thinks that a cocky and confident personality helps make bodybuilding more exciting. He points towards the Olympia press conferences. They would be extremely boring, and sometimes are, if there was no drama. The Phil Heath vs Kai Greene rivalry made for some of the most entertaining press conferences in bodybuilding history. It’s good for the sport.
Ultimately, this kind of confidence and drama leads to fans being swept up in the excitement. The fans pick sides and, for some, they start to engage in the drama as well. Social media allows that to happen much more immediately and publicly. The fans who criticize Phil Heath – whether it’s due to his personality or the flaws in his physique – are swept up in the drama. They get emotional. They’re passionate about the sport and take it personal.
Does this make Phil Heath deserving of so much criticism perhaps even border lining on online abuse? Yes and no. Victor Martinez admits that this is all part of being a public figure. Sometimes it can go too far. Martinez believes that it’s not something that can be stopped. Instead, he hopes that someone like Phil understands how to personally deal with it and not become personally affected by the insults. Rather than fight back and try to get fans to shut up – it’s more important for someone like Phil to not be affected by the hate.
You can watch Victor Martinez go into more detail about the criticism of Phil Heath in our latest GI Exclusive interview segment above!
Best Cardio For Bodybuilders Without Losing Muscle
Don’t fear the sprint.
For bodybuilders, the very utterance of the word cardio seems to send chills down their spines. Many of those who look to build muscle seem to equate cardio with muscle destruction. They automatically assume that the inclusion of any form of cardiovascular training into their routine will mean losing all of their hard earned muscle. It’s an ideology that has been refuted, yet it still seems to find its way into the culture.
Cardio for an ectomorph who has trouble with keeping on muscle may be something to worry about. For most others who can gain either fat or muscle easily, those with slower metabolisms, cardio training can be their best friend.
People looking to shred their bodies but refuse to utilize cardio are essentially handicapping themselves and ensuring that they never get the defined and aesthetic form that they constantly seek. It burns away excess fat and jump starts your metabolism and, if you have the right diet plan, won’t affect your muscle gains at all.
So now that it’s been established that cardio isn’t evil, the question becomes a bit more intriguing. If cardio is a must for getting shredded and ridding your body of excess body fat, then which exercises should be in your program? We compiled a list of muscle friendly cardio exercises that will have you looking more shredded than ever.
Cycling
This is perhaps one of the more underrated cardiovascular exercises that many bodybuilders never consider. Though walking on the incline treadmill can be a great source of cardio, studies have found that cycling or bike riding can prove to be more impressive for a couple of reasons.
For one, it’s just a more intensive and explosive exercise than walking. Second is that the hip flexion are engaged in the motion which can improve your squatting ability as well as increase your chances of hypertrophy when combined with resistance training.
Sprinting
Another great exercise that can improve your chances of hypertrophy, sprinting is perhaps the biggest gem of cardio based exercises. Though many bodybuilders, particularly larger individuals, may find jogging to be a bit easier to bear, sprinting can actually improve muscle growth.
Like mentioned before with cycling, the hip flexion are engaged while sprinting. The exercise is a multi-joint movement that stimulates muscle activation and can improve leg development as it that same activation simulates the tension of squatting or using the leg press.
Rowing Machine
We’ve spoken about two cardio exercises that work the lower body extensively, but what about the upper body? Well, it seems that the rowing machine can be a great tool for athletes looking to build definition in their upper bodies. When paired with resistance training, the rowing can prove to be very beneficial for upper body development.
The rowing machine works your back and core during the pulling motion and even works your legs greatly during the pushing portion of of the movement. You get the benefit of muscle development while performing cardio at the same time.
Which cardio exercises do you have in your routine? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
The Top Benefits Of Turning Vegan Today For A Plant-Based Lifestyle
The reasons why going vegan today and adopting a plant-based lifestyle could be a game changer for you.
A lot has been said about the vegan diet, especially after the documentary “The Game Changers” went viral. But is it worth switching over to the vegan lifestyle? With so much conversation surrounding the topic, we’ll help answer this question today.
While many gym bros ask you to follow a diet for the sake of it, we are recommending the vegan diet based on research, and the superior results it can provide over the vegetarian and the omnivore diet. Although you may be skeptical, we are here to lay out the facts for you in a way that makes sense so you can make an informed decision for yourself.
What Is A Vegan Diet?
A vegan diet consists of food that does not contain any animal products. This includes meat, eggs, and dairy and people follow a vegan diet for a number of reasons. For some it is the morality about how we treat animals and our consumption of animal products, for others it is about eating a plant-based diet for the health benefits, and for many it could very well be a combination of both.
There are many variations of the vegan diet and it can also be combined with other diets like intermittent fasting, where you only eat in a select window. So while it is strict with no animal products, you do have some versatility in how you conduct a vegan diet.
The whole food vegan diet, for example, is based on whole plant foods like whole grains, fruits and vegetables, or the raw food vegan diet which is based on raw fruits, nuts, and plant foods cooked at lower temperatures. Whatever you choose, it is ultimately your preference on how you wish to conduct your vegan diet.
Benefits of Following A Vegan Diet
Protein is Not a Problem
Most people dismiss the vegan diet on a lack of protein basis. Some ill-informed people ask aspiring athletes to stay away from the vegan diet. According to these gym bros, eating a plant-based diet can’t give you enough protein.
There is enough data (and recipes) which prove that a vegan diet can help you achieve your daily protein goal of 0.8 gram of protein per kg of body weight – which is recommended by the USDA. As an example, a peanut butter sandwich has roughly the same amount of protein as three ounces of beef or 3 large eggs. For athletes, this is becoming more popular in the world of sports nutrition knowledge (1).
Supplement companies are now starting to make vegan protein powders and supplements so you never have to miss out on any protein. Made with rice or pea protein, and loaded with other nutrients, these are great aids to add to your workout.
Check out our list of the best vegan proteins here!
Considerably Lower Inflammations
Animal products have shown to cause inflammation in your muscles and joints. Plants have anti-inflammatory properties which tackle the muscular inflammations you can get after a workout. Inflammation occurs as the body’s natural response to foreign substances or physical trauma which can lead to chronic pain. Plant-based foods have an abundance of vitamins and minerals to help prevent, stop, and treat inflammation to get rid of any unwanted pain.
On the other hand, if you’re eating animal products like dairy or meat, the anti-inflammatory benefits of the plants are consumed in fighting the inflammations from the dairy products, and your muscles and joints are left on their own. By eliminating animal products, you give your muscle and joints relief from inflammation and let these plant-based foods work their magic (2).
Say No To Animal Cruelty
It’s no secret that inflicting harm on the farm animals is a part of animal agriculture. The cruelty doesn’t stop at the slaughterhouses. The bringing up of cows for milk production forces them to live outside their natural habitat.
In their efforts to stop the inhumane acts done to the animals, vegans abstain from using animal products. Apart from consuming dairy and meat, vegans also stop wearing leather, fur or any other animal skin products.
Save The Environment
The breeding of animals for consumption purposes has one of the biggest carbon footprints. According to this study, plant-based agriculture generates around 1.5 trillion more pounds of “product” than animal agriculture.
Based on these numbers, the report concludes that “plant-based agriculture grows 512% more pounds of food than animal-based agriculture on 69% of the mass of land that animal-based agriculture uses.”
Other Health Benefits
High cholesterol levels are one of the most common problems with meat-eaters which can be completely eradicated by switching to a plant-based diet. Apart from the high cholesterol levels, a vegan diet is the only diet that has shown to reduce the chances of heart diseases (3).
Wrap Up
Going vegan is ultimately your choice. With much debate surrounding this diet and lifestyle, each person that commits to the vegan diet is doing it for their own set of reasons. Whether that be morality towards animals, the great health benefits, or a combination of both, you can really benefit from a vegan diet. With companies starting to catch the bug as well, plenty of supplements and other health products are geared towards this diet to help advance your goals in a positive direction. Look into the vegan diet and see how this great lifestyle can really benefit your health, fitness, and performance goals.
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Rogerson, David (2017). “Vegan diets: practical advice for athletes and exercisers”. (source)
Watzl, Bernhard (2008). “Anti-inflammatory effects of plant-based foods and of their constituents”. (source)
Kim, Hyunju; Caulfield, Laura E.; Garcia-Larsen, Vanessa; Steffen, Lyn M.; Coresh, Josef; Rebholz, Casey M. (2019). “Plant-Based Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease, Cardiovascular Disease Mortality, and All-Cause Mortality in a General Population of Middle-Aged Adults”. (source)
INTERVIEW: Does Mike O’Hearn Prefer Classic Physique Or Men’s Open Bodybuilding?
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Mike O’Hearn reacts to Big Ramy’s Olympia win and addresses which kind of physique he prefers – Classic Physique or Men’s Open.
In December 2020, Big Ramy won the Mr. Olympia. It was an epic moment – but also one that solidified an ongoing trend in the IFBB – rewarding bigger mass monster muscle over more classic aesthetics. In 2018, when Shawn Rhoden won the Mr. Olympia, it seemed that perhaps the tables would turn allowing for lighter weight competitors with incredible conditioning to win the day. Just two years later, Big Ramy seems to reverse the tide back towards the likes of Ronnie Coleman. In our latest GI Exclusive interview, we ask all natural bodybuilder Mike O’Hearn what he prefers – a more Classic Physique or the mass monster look of Men’s Open.
Mike O’Hearn has consistently claimed to be a natural bodybuilder his entire life. This has led to backlash due to his massive and impressive physique. His musculature is so large and sculpted that bodybuilding fans have a hard time believing he could be all natural. Regardless of the controversy – O’Hearn has remained steadfast in being all natural his entire life.
While O’Hearn certainly has a massive physique – his body does fall more in line with the Classic Physique division than the bulky mass monsters seen in Men’s Open. With the recent win of Big Ramy at the Mr. Olympia 2020, we wanted to know what Mike O’Hearn personally though about the direction of pro bodybuilding. Does he prefer the Classic Physique division? Or do the “freaks” in Men’s Open still hold an important place in the sport?
Mike O’Hearn may personally prefer to hold more of a classic physique on his body – but that doesn’t mean he disrespects the Men’s Open competitors. In fact, he still holds them in high regard and looks up to their talents. Not only that, but he thinks that Big Ramy’s Olympia 2020 physique maintained good aesthetic while also being a mass monster. In other words, Big Ramy wasn’t just a bulky mass of muscle – he still had the conditioning, shape, and lines displaying the beauty of the sport.
In Mike O’Hearn’s mind – Big Ramy is exactly the example of what a Men’s Open bodybuilder should be. Yes, his massive weight still puts Ramy in the mass monster category – but he also had wonderful aesthetics. At least according to O’Hearn. It reminds him of the first time he started getting into bodybuilder and saw Lee Haney as Olympia champion. It was the perfect combination of superhuman size and beautiful aesthetic.
Mike O’Hearn also deeply enjoys the Classic Physique division. He sees no reason for controversy. Having both divisions gives everyone exactly what they want. There’s still room for the spectacle of the Men’s Open mass monster freaks. At the same time, fans who prefer smaller classic physiques can watch the Classic Physique division.
Will one ultimately become more popular than the other over time? It’s possible – but popularity does not equal quality. Each division has talented athletes showcasing the kinds of physiques they are comfortable with. There should be respect among all divisions by both fans and the athletes.
You can watch Mike O’Hearn’s full comments on Big Ramy, Men’s Open, and Classic Physique in our latest GI Exclusive interview segment above!
Joey Swoll: Blessing Awodibu Is Great For The Sport Of Bodybuilding
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Joey Swoll looks analyzes the most promising young bodybuilders rising in the ranks and highlights Blessing Awodibu’s contributions to the sport.
Joey Swoll might not be a competitive bodybuilder – but he is deeply passionate and involved with the sport. Which is why upon reconnecting with him for an interview, we asked for his thoughts on the Olympia 2020. We also asked for his thoughts looking towards the future. What up and coming bodybuilders seem primed to become a rising star in bodybuilding? In our latest GI Exclusive interview, Joey Swoll discusses how Blessing Awodibu has both the physique and personality to bring something great to bodybuilding.
Blessing Awodibu is a bodybuilder who garnered a lot of attention going into the Indy Pro and the New York Pro in 2021. This is certainly due to his physique looking impressive on social media updates. But it’s also because of Blessing’s ability to stir up controversy and hype leading up to the show.
Blessing started up a rivalry with up and comer Nick Walker, who was also set to compete at the New York Pro. The rivalry led to some back and forth trash talk. It lit up the internet in bodybuilding. It was exciting, sometimes controversial, but 100% in the front of everyone’s mind.
Ultimately, Blessing Awodibu fell behind Nick Walker and placed sixth at the New York Pro 2021. Walker landed first place. This was somewhat disappointing to fans fo Blessing. But to Joey Swoll – that’s not too much to be concerned about. Blessing is still relatively new to the competitive world of bodybuilding. His physique shows promise and can always improve.
Joey Swoll believes that Blessing Awodibu is great for the sport of bodybuilding. He’s bringing an element of entertainment and excitement to the sport. If he can continue to combine that with a threatening physique – we can have another Kai Greene type athlete on our hands.
“Blessing, that kid, I think he’s great for the sport. He’s very, how do I say this, he has a lot of personality,” Joey Swoll states in our interview. He continues:
“He brings a lot of character to the stage. He’s not quiet. And I love that. I love that there was a little bit of beef between him and Nick. I didn’t get too involved into it but I like that. It’s good for the sport. It creates some, like you know, everyone is always going to talk about Phil and Kia. When Phil and Kai got beef and got on stage next to each other that was probably the most exciting Olympia finals ever.”
Joey Swoll goes on to clarify that it’s important to know the difference between competitiveness and disrespect. A rivalry and some trash talk is good for the sport, it helps engage the fans, and creates more drama. But if it becomes disrespectful, that’s not professional. That’s not what a pro athlete should represent. It’s a fine line – but Blessing seems to be the kind of guy who knows how to walk it.
Joey Swoll also mentions other standout rising stars such as the aforementioned Nick Walker and also Hunter Labrada. These athletes all show incredible promise that is starting to solidify in recent years. A new generation of athletes are on the horizon and the future looks bright.
You can watch Joey Swoll’s full comments on Blessing Awodibu and other young bodybuilding hopefuls in our latest GI Exclusive interview segment above!
Gym Crush: Paige Hathaway
Gym Crush: Paige Hathaway
Every gym has a few girls which work harder than the guys. Most of the guys try avoiding these girls so they can save themselves from embarrassment. Paige Hathaway is one such girl and she is our gym crush of the week.
Paige is on a personal mission to break the stereotype that muscular girls look manly. It didn’t take a lot of convincing for us to believe her. Paige Hathaway has a jaw-dropping physique which you can’t stop looking at.
You can also check out Paige Hathaway stop by the Generation Iron Fitness Network for our digital series The Breakdown where she talks about sexual harassment in the bodybuilding industry.
Muscles Make Women Sexy
We totally agree with Paige. Miss Hathaway can rock any outfit effortlessly. We are digging this ‘sun’s out guns out’ picture. If staring at her pictures can be considered a job, we don’t have the day off.
Paige The Beach Bum
Easing our minds is one thing we cannot do. We didn’t know mermaids existed before we saw this picture. B&W or colored, Paige is flawless no matter what. Hathaway has some of the most exotic photos on Instagram.
Squats are the Key
Squats are the secret to booty gains. Let this photo be the reminder to this fact. Paige has one of the best rears in the fitness world and she shares all her training and diet secrets on Instagram.
Behind The Scenes
Building a physique like Paige’s is pure hard work. It takes years of training, dieting and persistence. This is a sneak peek into one of Paige’s leg and glutes workout. Follow this routine for your next leg workout.
The Entrepreneur
Paige Hathaway isn’t your average meathead. She is focused on building a personal brand. This meeting with the social media guru Gary Vaynerchuk is the proof. You can expect to see the entrepreneurial side of Paige soon.
When She Rocked Hollywood
Paige Hathaway graced the Grammy’s this year. While Paige thanks her team, let us take this moment to thank Instagram for giving us this beauty. We wish to see more of her in Hollywood in the coming years.
Elegance At Its Best
Hathaway is a beauty with brains. Most of her posts accompany a moving message. Her posts can make you enter a reflective mode. One can turn reading Paige’s captions into a hobby.
Shredded To The Bone
When was the last time you saw a girl with such a ripped physique? A lot is said about this picture of Paige. While most people think a girl shouldn’t be muscular, we believe they say so because of their own insecurities.
The Stunner
This is exactly how we wait every day for Paige’s new photo to drop. There are thousands of people waiting to double tap her pictures the moment they see them. We bet the pizza delivery boy loves to deliver pizzas to her house.
Picture Perfect
Even we need some shade from all the heat. Paige Hathaway has one of the most loyal following in the fitness industry which is growing every single day. We hope Paige achieves bigger milestones in her career.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Samir Bannout: Bodybuilders Are Rushing To Build Muscle Too Fast
Samir Bannout stresses that bodybuilding is a marathon, not a sprint.
Pro bodybuilding, like any other professional sport, requires a certain level of sacrifice. Everyone knows that football isn’t 100% healthy. The same holds true for bodybuilding. But can pro bodybuilding be healthier than it is today and maintain its prestige? Is it impossible to be Mr. Olympia and still be healthy? In our latest GI Exclusive interview, Samir Bannout explains that a bodybuilder can be 100% healthy and become Mr. Olympia… but too many are rushing to gain muscle.
Samir Bannout agrees that pro bodybuilding can be an extreme sport. But he also thinks that the idea that top level bodybuilders must be unhealthy is overstated. Yes, carrying massive amounts of muscle over long periods of time can put strain on the body – but it doesn’t have to be as unhealthy as it has become today.
Samir Bannout believes that the only truly unavoidable unhealthy part of pro bodybuilding is contest prep. Specifically, the dehydration that is required to have paper thin skin and a conditioned physique. The process of dehydration before a show is unhealthy. There’s no way around it. This same risk is present in other sports that require a weight in – such as MMA or boxing.
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Check out our latest GI Exclusive with Samir Bannout above!
That being said, Samir Bannout does observe that the new generation of bodybuilders are taking unnecessary health risks. Most of this has to do with PEDs. The reason for this – is that bodybuilders are looking to get to the top tier level too fast. Some bodybuilders hope to compete in the Olympia and place high all in the same year that they earned their pro card. According to Bannout, that’s a big mistake.
The desire to rush to greatness leads to making risky choices. Far too often bodybuilders abuse steroid use and other PEDs. This is in the hopes of building more muscle faster. Samir Bannout stresses that bodybuilding is meant to be a marathon not a sprint. If you gain eight pounds of muscle in a year – that’s more than enough.
“Several guys told me what they are using. They didn’t really do well with their coaches, but they are still having health issues. And when I found out what they take… oh my god,” Samir Bannout states in our interview. He continues:
“You know this is the difference. For me, I’d rather drive to New York in three days, four days instead of rushing to be there and getting into an accident. This is my idea. Just be patient. Gaining seven or eight pounds of muscle per year is plenty of muscle. Mr. Olympia cannot happen in one to two years.”
Samir Bannout doesn’t outright condemn steroid use. But he thinks the level of which bodybuilders use steroids and other PEDs is too much. He thinks this isn’t because bodybuilders can’t succeed without an increase of drug use. Far from it. He thinks it’s all due to impatience.
Many Mr. Olympia champions where first awarded the title in their late 30s or early 40s. But there are young bodybuilders in their 20s hoping to become Mr. Olympia champion right away. Samir Bannout thinks this leads to drug abuse in the hopes that they can skip ahead of the line.
You can watch Samir Bannout’s full comments on health in pro bodybuilding by watching our latest GI Exclusive interview above!
Danny Hester: The Biggest Mistake People Make Trying To Get Shredded Abs
Danny Hester cuts through the fat and gets real on how to truly get six pack abs.
With summer just around the corner, people are starting to focus again on obtaining the perfect beach body. For many, shredded six pack abs are the ideal. Unfortunately, it’s also one of the hardest things to obtain even for people with a focused fitness routine. Why is it so hard? And what are some tips to help achieve the goal of a shredded abs? In our latest GI Exclusive, Danny Hester shares the most important factor for getting shredded six pack abs.
Obtaining sick pack abs is probably one of the hardest things for most people right next to building up legs. This is largely due to your belly being one of the core places fat stores when you start gaining weight. Even for a typically healthy and fit individual – shredded abs can be hard to come by.
That’s why we connected with pro bodybuilder and former Olympia champion Danny Hester. Hester is the kind of bodybuilder who stays lean all year round. You’ll rarely ever see him with bloated bulk. And you’ll almost always see him sporting a six pack. So what’s the secret? Why is it so hard for even fit individuals to showcase conditioned abs?
While there is no trick to get shredded abs fast, there are some key tactics that must be done in order to succeed at earning that six pack. Danny Hester wants to make it clear that there is no way to spot check fat away from your abs. Doing 100 crunches per day can certainly be helpful – but it won’t cut more fat in your stomach area.
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Check out our GI Exclusive segment with Danny Hester above!
It goes without saying that a very strict and clean diet are essential to getting a six pack. On top of that, cardio is a must. As we mentioned, you can’t spot check fat but you can reduce fat overall by upping your cardio. As Danny Hester states, “You can’t see abs if you have fat on them, no matter what you do.”
But there are, in fact, ways to train abs to really bring them out and make them pop. One of the biggest mistakes that people make while training abs is doing too much weight. This ultimately makes your waist thicker. You don’t want that. It makes it harder to see your abs.
Danny Hester explains that you want your abs to be really strong and really deep. So training specifically with that in mind and avoiding massive weight will help bring out your abs alongside a good diet and cardio. For example, range of motion is key to really stretching abs. Hester often recommends his clients do crunches beyond the typical range of motion for a longer and harder stretch. Over time, this helps really build your abs into deep cut muscle.
Danny Hester suggests this tip alongside higher reps with less weight. He also explains that whenever doing any sort of ab exercise, it’s important to keep your stomach sucked in and your abs flexed tight. That way you’re guaranteeing that your abs are doing the work. Avoid momentum or other parts of your body doing the heavy lifting. That won’t help your abs.
You can watch Danny Hester explain in deeper detail the biggest dos and don’ts about getting shredded six pack abs in our latest GI Exclusive interview segment above!