Tag: Nutrition
Q&A With IFBB Pro Dennis ‘The Menace’ James On Training & More
Photo via @bigdjames Instagram
Today we’re sitting down with former Olympia competitor Dennis ‘The Menace’ James.
Dennis James is a former top tier IFBB professional bodybuilder and is now a coach to many high-profile athletes such as Mr. Olympia Big Ramy. We’ll talk about the training, nutrition and supplement protocols that Dennis uses with his clients.
Photo via @bigdjames Instagram
About Dennis James
Dennis James is a former professional bodybuilder born in Germany. He was always active and started training at a young age. But when he was 18-years old, he started bodybuilding and his training went to a whole new level. He competed at Mr. Olympia seven times and proved he had what it took to be the best in the world. He has been featured in many magazines and his social media presence is massive. His relationship with two-time Olympia Champ Big Ramy also brings increased notoriety as he continues to promote the sport of bodybuilding while inspiring others so they can succeed as he has.
Q&A With Dennis James
We sat down with Dennis James to talk about his training, nutrition, and supplement protocols that he uses with himself and his clients. Someone as knowledgeable as Dennis can greatly help your gains by offering only the best guidance.
Generation Iron: Hi Dennis James. Thanks for taking the time to talk with us today. Before we get into the Q/A session, I wanted to complement you on how great Big Ramy looked at the Mr. Olympia!
Dennis James: Thank you for the kind words. Big Ramy is like a brother to me. It’s a privilege to coach him.
Generation Iron: You have a fantastic reputation as one of the best bodybuilding coaches around. Does coaching come naturally for you?
Dennis James: People often forget that I competed as a professional bodybuilder for over 10 years. I’m dating myself now, but I turned pro back in 1998. Throughout the years I’ve learned from trial and error what works and what doesn’t. Coaching becomes very easy with that much experience.
Generation Iron: Wow! I didn’t realize you were such a veteran of the sport. Do you still follow a lot of the same training and nutrition principles?
Dennis James: Yes. I’ve always believed in the fundamentals. It’s easy to get distracted with fancy looking machines and tasty sounding protein bars but free weights and real food is what builds quality muscle.
Generation Iron: That makes a lot of sense. What did your diet look like when you were competing?
Dennis James: I always followed a high carbohydrate, moderate protein and low-fat diet. I feel that a lot of bodybuilders go overboard with the protein. Anything over 1g/pound of bodyweight isn’t needed. Too much protein causes poor digestion and a distended stomach.
Photo via @bigdjames Instagram
Generation Iron: You were always known as having a very small waist for such a large bodybuilder. Would you say that keeping your protein low is one of the ways you were able to achieve that?
Dennis James: 100%. I also trained abs every single day. A lot of new bodybuilders don’t train abs and that never made sense to me. Regularly training the abdominals keeps the waist tight and toned.
Generation Iron: Let’s talk about your training then! How many days per week did you train?
Dennis James: I always trained 6 days per week with Sundays completely off. Sunday was always family time for me.
Generation Iron: What was your training split?
Dennis James: Push/Pull/Legs. Repeat. I trained each body part twice per week. Except abs and calves, which I trained every day.
Generation Iron: How about your workouts? Did you train high volume?
Dennis James: I always trained hard and heavy. When people asked if I trained high volume or high intensity, I always replied ‘both!’ lol.
Generation Iron: Last question before we close off; how did you change your diet and training after retiring from competing?
Dennis James: Great question. I slowly transitioned into a less strict program. I still eat and train like a bodybuilder but I only workout 4 days per week and I eat much less food. I still follow the fundamental principles of nutrition, but I eat much more fruits and vegetables now that my focus is health and longevity
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Dennis James: Remember that your body needs time to build muscle. There are no secrets and no magic pills. It takes dedication to build a beautiful physique. As the saying goes ‘Rome wasn’t built in a day!’
Best Supplements To Take For Gains
When it comes to building muscle and seeing the right gains, having the best supplements on your shelf is imperative. The right products can be game changers for your health and performance. Looking to protein powders, pre-workouts, and BCAAs can provide for those pre-, mid-, and post-workout needs. Other supplements to definitely consider are super greens and multivitamins as these will boost your health immensely.
Wrap Up
Dennis James is an accomplished bodybuilder and coach who knows what needs to be done in order to see real success. This Q&A will hopefully be exactly what you need to succeed as we talk about training, nutrition, and supplementation to give you the best gains for yourself. We thank Dennis for taking the time and giving us great advice on how to boost our own 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 Dennis James Instagram
When To Take BCAA Supplements For The Best Results
When To Take BCAA Supplements
BCAAs are arguably one of the most mysterious supplements. While many people know about the existence of BCAAs, they don’t know what they do. BCAAs are an incredibly effective supplement when taken at the right time and in the right amount.
Branched Chained Amino Acids (BCAAs) got their name because, from a chemical structure standpoint, they have forked outcroppings which look like a branch. Leucine, isoleucine, and valine are the three essential amino acids forming BCAAs.
In a study, the trained triathlete who consumed BCAA supplements for eight weeks gained about twice as much muscle mass and strength as compared to the athletes who only took a whey protein supplement without additional BCAAs. The results rely a lot on the time you consume the supplement so you should know when to take BCAA supplements.
One BCAA supplement to consider is National Bodybuilding Co. Pro Contest BCAA which won GI Supplement Awards for Best Post-Workout. With a great 2:1:1 ratio, this BCAA supplement can boost athletic endurance and reduce fatigue while also optimizing muscle growth and stop muscle breakdown. A simple formula with naturally sourced ingredients, this supplement is definitely one to try.
Check out National Bodybuilding Co. Pro Contest BCAA here. You can also check out the top BCAA Supplements for Recovery here.
Difference Between Amino Acids and Branched Chained Amino Acids
Most people have a hard time differentiating between amino acids and branched chained amino acids. Both these supplements are processed uniquely by your body and have different effects on your physique. Understanding the difference between them can tell you when to take BCAA supplements.
As you probably already know, your muscles are made up of protein. Protein is further made up of amino acids which look like a pearl necklace. If you want to build muscle, you want this pearl necklace to get bigger so your body can make more protein. This process of converting amino acids into protein is known as protein synthesis.
The BCAAs are indispensable components in the aforementioned process of converting amino acids into protein. They act as the building blocks for building muscle. Each of the three branched chained amino acids plays a vital role in this process.
When you consume amino acids, they go directly to your liver. In the liver, they are either converted into fuel to be used as energy by your body or are passed for building and repairing muscle. Your muscles will only receive the amino acids if they’re not converted into energy.
BCAAs are treated differently. They are not sent to the liver and head straight to your muscles where the muscles use them as fuel or to build and repair themselves. This is the reason BCAAs have grown in popularity in the bodybuilding community.
Role of The Three Amino Acids
Why and when to take BCAA supplements has a lot to do with the role they play in bodybuilding. Apart from being effective at muscle growth, BCAAs help in delaying fatigue during your workouts, boost fat loss and supports strength and mental focus. Each of the three essential amino acids plays a specific role in the supplement.
Leucine
Leucine helps with protein synthesis and leads to muscle growth. Leucine is the main essential amino acid which starts the process of combining amino acids to produce muscle protein.
Leucine also boosts insulin levels which are an anabolic hormone which further stimulates protein synthesis. Furthermore, it boosts growth hormone which promoted muscle growth and reduces cortisol levels which break down muscle.
Isoleucine
It is a known fact protein synthesis can help fight body fat. BCAAs increase the protein synthesis in your body which in turn increases your energy expenditure so much that it helps in burning body fat.
Isoleucine activates special receptors known as PPAR which increase the fat burning process in your body and inhibit fat storage. When you supplement with isoleucine, your body starts using the stored fats as fuel.
Valine
The amino acid tryptophan is responsible for producing serotonin which signals to the brain that the body is fatigued. The BCAA valine actively competes with tryptophan for entry into the brain.
Consuming valine before a workout can delay fatigue and reduce the amount of tryptophan in your brain. This shows that BCAAs don’t only improve your body function, but also your mental capabilities. They help you stay sharper and improve your cognitive abilities.
This Is When To Take BCAA Supplements For The Best Results
Before a Workout
BCAAs are a great supplement to be taken before a workout. BCAAs help in breaking down fat to release energy which can help you get more out of your workouts. You should also consume BCAAs first thing on waking up since you’re in a fasted state and BCAAs helps in preventing the breaking down of muscle.
During a Workout
BCAAs can help you during your workout by supplying constant energy. It also helps with delaying fatigue so you can make the most of your time in the gym. BCAA supplements can also improve your mental focus during your workouts.
After a Workout
BCAAs help with muscle repair and recovery. They’re a must with a post-workout shake or after a post-workout meal. BCAAs can speed up the protein synthesis in your muscles and help them heal and grow faster.
Dosage
You should take anywhere between 3-5 servings of a BCAA supplement throughout the day. Each serving should not be less than five grams. Sipping on BCAAs throughout your day can promote muscle growth, speed up recovery and reduce muscle soreness.
Do you supplement with BCAA? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
A Deep Dive Into Testosterone Booster Ingredients For Optimal Health
Knowing what’s in your testosterone booster can work wonders for your health and performance.
Maybe you have used a testosterone booster before, maybe you haven’t. But if or when you do, knowing what ingredients to look for can be helpful. Each company will have their own formulas and unique take on a testosterone booster but there are some key testosterone booster ingredients that can work to boost your low T levels. As athletes, and in particular strength athletes, having optimal testosterone levels is imperative to good performance. And when it comes to your health, this is imperative.
Having low testosterone levels can be a killer when it comes to daily life as well as training and performance. For those suffering from low T levels, you may experience things like low sex drive, loss of muscle mass, low energy and increased exhaustion, and the unfortunate fat gain. But fear not, for testosterone boosters can greatly help especially when it comes to tackling those low levels as you look to get to peak shape.
Let’s take a look at testosterone boosters and check out some key ingredients to look for on the label. Knowing what to look for can give you all you need to tackle those unfortunate low levels.
All About Testosterone Boosters
Testosterone boosters essentially work to give your body that boost in raising your levels so you reach optimal capacity. Since testosterone is a vital sex hormone, it aids in many bodily functions that you can’t afford to have lacking. While it is possible to boost testosterone naturally, having a supplement like a testosterone booster can give you that edge you need most so you don’t suffer any deficiency.
With a wide range of benefits, testosterone boosters can increase muscle growth and strength, help burn stored fat when mixed with regular exercise, boost your sex drive and overall libido, increase vitality, among others. With the right ingredients packed into a powerful formula, all those testosterone wants and needs can be taken care of no problem.
Check out our list of the Best Testosterone Boosters for more great products!
Key Ingredients To Look For In Testosterone Boosters
When it comes to knowing about your testosterone boosters, the right ingredients are crucial. Here are some key and potential ingredients to look for in your testosterone boosting supplement.
D-Aspartic Acid
A combination of aspartic acid and L-aspartate, this can release hormones in your brain that work for better testosterone production. It also increases levels of follicle-stimulating hormone and luteinizing hormone which stimulate the testes to produce more testosterone (1).
Rich in vitamins and minerals, this ancient herb can increase libido and get your performance back on track by naturally increasing testosterone with powerful compounds (2).
Vitamin D3
By combing to receptors, this will assist with raising T levels since it is a bioidentical hormone for testosterone. Through increased testosterone, this will work to boost your sex drive as well (3).
L-Arginine
This will work for building muscle and encourage fat metabolism as well as widen your blood vessels for better blood and nutrient flow. While it may not help increase T levels directly, it can help with certain symptoms that hinder your health and performance.
B Vitamins
Since these convert food to energy, through metabolizing fat, you can provide for more consistent testosterone production with B vitamins. With these changes, it also works to build muscle mass and strength.
By increasing nitric oxide levels, this can increase blood flow and allow the testicles to better produce more testosterone (4).
Mucuna Pruriens
Containing L-Dopa, which increases the pleasure hormone dopamine, it will allow for better mood thus stimulating testosterone production (5).
Can reduce estrogen and increase testosterone while also promoting muscle mass and is a key ingredient for optimizing testosterone levels (6).
Tongkat Ali
May lower estrogen and cortisol which can negatively impact testosterone production. It is also a good libido enhancer.
It can increase the bioavailability of testosterone and allow for more free testosterone. When taken along with vitamin D, it can increase absorption so you get the most out of this ingredient (7).
Ashwagandha
Can reduce cortisol and works as a stress reliever, thus allowing for better testosterone production (8).
Can help with managing testosterone levels by adjusting your bodies balance of testosterone and estrogen working to increase testosterone and decrease estrogen (9).
Allows your body to absorb these nutrients better so the ingredients in your supplement hit you more effectively.
Safety & Effectiveness Of Testosterone Boosters
As a supplement, testosterone boosters are safe to use. What to look for is the reputation of the company and what is included in the supplement. Hidden ingredients or formulas is just something to avoid with any supplement but especially one that works to aid in your health and vitality. Always read the label and if you have more concerns, talk with your doctor or an expert to see if this is the right approach for you.
As for the effectiveness of the supplement, the right product can increase your levels and you will be back on track both inside and out of the gym. A healthy diet and quality training routine are important and can work in tandem with your booster so you see those gains you want most.
Check out our list of the Best Testosterone Boosters for more great products!
Wrap Up
Testosterone boosters are that supplement you need to get those levels elevated and tackle any deficiencies. The right ingredients with a quality formula will get you back on track and doing what you love. Don’t let low T levels ruin you sex life, training, performance, and vitality, and work to get those levels where you want them. Knowing the ingredients to look for on the label will better prepare you to find the right testosterone booster so you thrive inside and out of the gym.
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
Melville, G.; et al. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomised controlled trial”. (source)
Mansoori, A.; et al. (2020). “Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials”. (source)
Pilz, S.; et al. (2011),. “Effect of vitamin D supplementation on testosterone levels in men”. (source)
Leung, K.; et al. (2013). “Ginseng and male reproductive function”. (source)
Shukla, K.; et al. (2009). “Mucuna pruriens improves male fertility by its action on the hypothalamus-pituitary-gonadal axis”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Cinar, V.; et al. (2011). “Effects of magnesium supplementation on testosterone levels of athlete and sedentary subjects at rest and after exhaustion”. (source)
Lopresti, A.; et al. (2019). “An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study”. (source)
Ferrando, A.; et al. (1993). “The effect of boron supplementation on lean body mass, plasma testosterone levels, and strength in male bodybuilders”. (source)
Best Ways To Tackle That Holiday Binge Aftermath
We love a holiday meal, until it’s all said and done.
The holidays. A fun time with family and friends, plenty of food and booze, and yes, the occasional indulgence after a year of strict dieting and training. But you deserve it. You work hard and we get that. Let us help you overcome the holiday binge aftermath you endured from the holidays.
Between the appetizers, main course, desserts, and those sweet treats throughout the day, your holiday binge is totally understood. And you aren’t alone. It’s hard to avoid all the good stuff on the holidays especially late at night. Those fun adult beverages and late night snacks creep in and next thing you know you are on the couch, potentially unsure of how you got there.
So, you think your gains are a wash. Wrong. The occasional binge won’t totally kill those gains, but you may have a minor set back. Totally fine, we’ll help you bounce back and get back on track.
Let’s jump into the best ways to overcome that holiday binge in efforts to set you back on track for the new year and continued success in whatever sport you may be involved with. For those of you fitness nuts that just love working out, this works just fine for you too.
Best Ways To Tackle That Holiday Binge
From what to eat, what to drink, and what supplements to potentially take, loading up on fiber and protein is a sure fire way to make sure those gains of yours stay totally intact as you get back on track. Let’s jump right into the best ways to tackle that holiday binge.
Foods To Help After A Binge
Set aside those sweet treats and focus on the right foods to aid in gut health, better digestion, and just get the body back on track to eating those healthy foods. Consider the following foods to help:
Yogurt: Full of good bacteria, this will help kick out the bad bacteria and give your gut the boost it needs to get back on track (1).
Beans: Whatever your bean of choice, these can help with digestion and get you moving more regularly again (2).
Bananas: Great for counter acting the effects of sodium, this can work to reduce water retention and help with gut health.
Beets: Beets have great antioxidants to help with a range of bodily functions and work well in certain juices (3).
Greens: Get those leafy greens you to load up on fiber and put some color back in your diet.
Turmeric & Ginger: Great for inflammation and immunity and will get your body back on track for health and training purposes (4,5).
Oatmeal: Packed with fiber and will help keep you full while also serving as a nice dish to play with. Adding some berries or protein powder can be an enjoyable meal after a binge.
Also be sure to load up on protein to keep you full and get you back to where you were before. Either lean meats, fish, or those valuable protein supplements can be a great way to pump protein into your body to get back on the gains train.
Hydrate!
Staying hydrated is key and often times overlooked. Especially after those long nights of drinking, give your body the water it needs to thrive. For those looking to change it up from just plain water, consider adding an electrolyte powder or beverage to your routine so you can get good nutrients into you as well. Nothing beats staying as hydrated as possible and getting all those toxins out of you immediately (6).
Sleep, Sleep, Sleep
Chances are you didn’t sleep much. You want to catch up with friends and family. You finally can sleep in without any obligations. Now it’s time to get back on the saddle and sleep. Making sure you take care of yourself is super important and rest is the best time to do so. If you’ve been working out as well, this is a great time to give your body that extra bit of rest to capitalize on all things gains (7).
Keep Up On Those Vitamins
Be sure to keep up on those valuable vitamins and minerals you are taking to stay as healthy as possible. Knowing what to take and when to take it can be crucial for giving your body the proper nutrients it needs to stay healthy. Don’t start slacking now and if anything, keep up what you are and have been doing with these vitamins and minerals.
Restructure Or Prepare A New Years Training Plan
Now its time to get back to work and look at your training plan. If you need to restructure for the new year, take a look and add in some exercises you haven’t done before to confuse your muscles so they grow. If you have yet to make one, or have never, sit down and prepare a plan. Looking at those bodybuilders and other athletes we admire can be a great way to pull inspiration for your workouts.
Top Supplements To Help With These Tips
As we said before, pumping yourself with protein is key and supplements are a great way to make that happen. Look into a protein powder and casein protein for these are effective supplements to take to give you the best in terms of protein. Protein powder will give you that quick fix post-workout or as a snack and casein is that slow digesting protein to work for that overnight repair.
For those looking to optimize health and wellness, definitely look for a multivitamin, if you don’t have one yet, as well as omega-3 and super greens supplements to give you the most in terms of health and training.
Wrap Up
There you have it. That holiday binge has happened and now its time to get back on track and fix it. With the right approach and knowing how to handle it, you can better get back to work and set yourself up for real success.
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
German, J. (2014). “The future of yogurt: scientific and regulatory needs”. (source)
Messina, V. (2014). “Nutritional and health benefits of dried beans”. (source)
Clifford, T.; et al. (2015). “The Potential Benefits of Red Beetroot Supplementation in Health and Disease”. (source)
Daily, J.; et al. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Mashhadi, N.; et al. (2013). “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence”. (source)
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Optimum Nutrition Gold Standard 100% Isolate Review
Get this high-quality whey for serious gains with a premium isolate.
Product Overview
The importance of a quality protein powder cannot be overstated. For those seeking serious growth, the right protein supplement can enhance all of those bodybuilding gains. With proper attention to protein intake, and taking the supplement at the right time, you will have the best approach to building muscle and enhancing recovery for all of those health and performance goals. Finding the right protein can be challenging but Optimum Nutrition Gold Standard 100% Isolate is the perfect whey isolate to boost growth and see those desired changes you want most.
A great protein supplement will work to give you plenty of protein post-workout so you see serious gains. Your muscles need protein to grow and by giving them what they need when depleted only ensures they grow back bigger and stronger. On top of that, you work to optimize recovery to heal and repair those worn-down muscles. A whey isolate is also perfect for weight loss and management as you seek those desired body composition changes.
Optimum Nutrition Gold Standard 100% Isolate is a high-quality whey isolate powder with 25g of protein and 5.5g of naturally occurring BCAAs perfect for growth and recovery.
Optimum Nutrition is part of a global nutrition group that has set the bar high for sports nutrition for over 30 years. Helping performance athletes meet their goals, Optimum Nutrition works to develop great supplements for all of your sport and fitness needs. With strict requirements on raw materials needed to produce such high-quality supplements, they take pride in knowing their products are the best for crafting physique and working to accomplish all fitness goals.
Gold Standard 100% Isolate Highlights
Optimum Nutrition Gold Standard 100% Isolate is created through a sophisticated filtration process that isolates out the protein, leaving you with minimal to no fats and carbs. What you get is a fast-digesting protein perfect for improved digestion and better nutrient intake. With 25g of protein, this supplement only has 1g of carbs and 5.5g of naturally occurring BCAAs per serving to assist with all things related to muscle building and growth. Great flavors are matched by a quality supplement to give you a fantastic option for your post-workout gains.
Ingredients
Hydrolyzed Whey Protein Isolate: A very filtered form of whey, this is smaller and faster than a normal whey isolate, allowing for easier digestion and better absorption. What you will also find is that for those who may be intolerant to dairy, it won’t be as upsetting on your stomach since this works more efficiently (1).
Whey Protein Isolate: A filtered form of whey, the carbs and fat are taken out almost completely, leaving you with a quality protein perfect for building muscle, enhancing recovery, and working to better your weight loss and management goals (2,3).
Other Ingredients
Natural & Artificial Flavors, Lecithin, Salt, Cocoa, Sucralose
Calories
100
Protein
25g
Carbs
1g
Fat
0g
Sugar
1g
Flavors
Caramel Ice Cream, Chocolate Bliss, Chocolate Mint Brownie, Rich Vanilla
Number Of Servings
24
Price, Flavors & Effectiveness
Optimum Nutrition Gold Standard 100% Isolate is a great protein powder for those looking to increase growth, enhance recovery, and use a fast-digesting protein to ensure ease on your stomach and effective absorption of these nutrients. This powder comes with two serving options in 24 servings and 44 servings, depending on your preference. Four great flavors in Caramel Ice Cream, Chocolate Bliss, Chocolate Mint Brownie, and Rich Vanilla offer nice variety for the best in terms of taste.
Pros
25g of protein perfect for muscle building and recovery
Great flavors to provide for an awesome taste
5g of BCAAs ensures you see results when it comes to muscle growth
Low in sugar, carbs, and fat for your bodybuilding goals
Cons
Could have more servings per container for the price
Price: $35.99/ 24 servings
Best Time To Take
To maximize your results with this protein powder, take this 30 to 60 minutes after your workout, or you can use this for a snack as well. This is a great way to meet your protein requirements and increase gains given this is a high-quality whey isolate.
For the best shake with this powder, mix one scoop with 6 to 8 fl. oz. of water or your desired beverage and shake or blend for 30 seconds.
Check out our list of the Best Protein Powders to see where Optimum Nutrition Gold Standard 100% Isolate landed!
Wrap Up
Optimum Nutrition Gold Standard 100% Isolate is a high-quality whey protein supplement perfect for boosting your bodybuilding goals. With 25g of protein and minimal carbs and fat, as well as sugar, this supplement also works to optimize your health on top of all things gains. Optimum Nutrition knows the needs of athletes and seeks to make only the best for health and performance. What you are really getting is a very filtered whey protein supplement perfect for seeing growth with great flavors and easy digestion. Try Optimum Nutrition Gold Standard 100% Isolate today and have the best on your supplement shelf.
Try Optimum Nutrition Gold Standard 100% Isolate Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Optimum Nutrition and Envato
References
Lockwood, C.; et al. (2017). “Effects of Hydrolyzed Whey versus Other Whey Protein Supplements on the Physiological Response to 8 Weeks of Resistance Exercise in College-Aged Males”. (source)
Cooke, M.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
5 Exercises To Build Horseshoe Triceps
5 Exercises To Build Horseshoe Triceps
If your goal is to build sleeve-splitting arms, you can’t overlook your triceps. Most people make the mistake of going too hard on their biceps but skip training their triceps. Your arm development can never be complete without some ripped triceps.
Your triceps have three heads; long, lateral and medial. You need to be training them from all the angles to ensure an overall development. A combination of isolation and compound exercises is the most effective way of building horseshoe triceps.
1. Cable Pushdowns – 3 Sets 15 Reps
Cables are a great way to maintain a constant tension on your target muscle throughout the movement. While using the cables, you have the same amount of tension on your triceps at the top of the movement as you have on the bottom.
Stand at an arm’s length from the pulley machine. Attach a straight bar to the pulley and grab it with an overhand grip with your thumbs over the bar. Keep your elbows pinned to your side and hold and squeeze your triceps at the bottom of the movement.
2. Skull Crushers – 3 Sets 12 Reps
Skull crushers are an incredibly effective exercise when it comes to building ripped triceps. This exercise is also known as head smackers. Skull crushers train the long head of your triceps. The long head is also the hardest part to develop as only a few exercise can target it optimally.
You can use a straight bar or an EZ bar for this exercise. Make sure you have a complete range of motion while performing this exercise. Keep your elbows fixed at a single position, hold and squeeze your triceps at the top of the movement.
3. Smith Machine Close Grip Bench Press – 3 Sets 12 Reps
Smith machine close grip bench press works on the medial and lateral heads of your triceps. Using a Smith machine adds tension to your triceps while performing this exercise. Performing exercises with a complete range of motion are the secret to building horseshoe triceps.
Keep your elbows pinned to your sides throughout the movement. If you don’t have an access to a smith machine in your gym, you can perform the close grip bench press on a flat bench.
4. Cable Overhead Rope Tricep Press – 3 Sets 15 Reps
Ropes can target your triceps from a completely new angle. Overhead presses train the long head of your triceps. Keep your elbows pinned to the side of your head throughout the movement.
Keep the ropes together at the bottom of the movement, spread them out at the top and squeeze your triceps. Make sure you’re not using momentum while performing this exercise. Use moderate weights so you can handle and keep your reps slow and deliberate.
5. Dips – 3 Sets 15 Reps
By this point, your triceps will be completely exhausted. Dips can be a complete triceps buster and are a great exercise if you want shredded triceps. You can perform this exercise on parallel dip bars or on a flat bench.
If bodyweight version of this exercise is too easy for you, you can add extra resistance by using weights. Follow an explosive motion while performing this exercise. Hold and squeeze your triceps at the top of the movement.
Which is your favorite triceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
MTS Nutrition Outright Bar Review For A Whole Food Protein Bar
See how this protein bar stacks up with others on the market.
Product Overview
When looking for a great protein bar, it can be hard to find the right one. So many are just basically candy bars and for a supplement that should help you, the risk of hurting you is so much greater. A protein bar should never replace a meal unless you absolutely need it to, and sometimes we are just too busy. While we’ve shared in the past some great protein bar options, we wanted to share one that was not so good so you can compare and make the decision for yourself. MTS Nutrition Outright Bar claims to be a quality protein bar, but just how effective is it?
A top tier protein bar will be packed with protein so you can assist with your muscle building goals, as well as staying full. The right one will also contain plenty of fiber and little to no sugar, for this is a real gains killer. Convenient and affordable is the name of the game and Outright Bar just doesn’t quite fit into our criteria.
MTS Nutrition Outright Bar contains real ingredients with whey protein and a good protein bar taste.
MTS Nutrition is a company seeking to make good quality supplements for their consumers to promote better health and fitness, as well as great gains. With a focus on quality control and transparency, they aim to stand out in the sports supplement industry as an honest company. With products ranging from all kinds of supplements, this protein bar was created to promote better health and wellness. With advanced formulas and ingredients, they hope this comes through with their products.
MTS Nutrition Outright Bar Highlights
MTS Nutrition claims this bar is outright delicious and outright real. Made with whole foods, the main ingredient in here is the whey isolate used by their own protein powder called MTS Machine Whey. So, this bar is dependent on the quality of their whey protein which in our review shows it doesn’t add up to par with others on the market. With 15g of protein, 26 grams of real carbs, and 12 grams of fat, this bar has a decent ratio of macronutrients and does stack up with others in this regard. The amount of flavors is immense and begs the question as to just how natural this bar can be if the variety in flavors is so high.
Ingredients
Whey Protein Isolate: A more filtered form of whey, this isolates out the protein so you get majority protein and reduced carbs and fats. This will help with muscle growth, recovery, and work to keep you full while aiding in those weight loss goals (1).
Rolled Oats: Have antioxidant effects and are a great source of carbs that may in fact help lower cholesterol (2).
Peanut Butter: A nice source of fats, this can reduce appetite, increase energy levels, and provide for a nice ingredient especially for bodybuilders on a mission.
Honey: A good source of antioxidants, this can also help with digestive issues (3).
Other Ingredients
Natural flavors, Extra ingredients depend on specific flavors
Calories
280
Protein
15g
Carbs
26g
Fat
12g
Sugar
17g
Price, Flavors & Ingredients
MTS Nutrition Outright Bar is a decent protein bar designed to fill you up and help you see those gains you want but is higher in sugar and carbs than those top tier bars we love. At $30 for 12 bars, each bar is $2.50. There is an option to buy one bar for $2.99 as well, although we feel that is high for the overall quality.
With this bar, there are tons of flavors. They include:
Peanut Butter Oatmeal Chocolate Chip
Peanut Butter Oatmeal Raisin
White Chocolate Cranberry Peanut Butter
Butterscotch Peanut Butter
Chocolate Chip (Almond Butter)
Banana Walnut Peanut Butter
Toffee Peanut Butter
S’mores Peanut Butter
Cookies & Cream Peanut Butter
Oatmeal Raisin Almond Butter
Vegan Chocolate Chip Peanut Butter
Vegan Banana Walnut Peanut Butter
Oatmeal Raisin Almond Butter
Vegan Chocolate Chip Peanut Butter
Vegan Banana Walnut Peanut Butter
Chocolate Dough Peanut Butter
Cashew Butter Cinnamon Sugar Donut
Peanut Butter Variety Pack
Peanut Butter Mochaccino White Chocolate Chip
Peanut Butter CRISP White Chocolate Chip
Peanut Butter Apple Cinnamon
Peanut Butter Pumpkin Pie
Peanut Butter Peppermint Cookies& Cream
Peanut Butter Gingerbread
Sunflower Seed Butter Chocolate Chip
Peanut Butter Mint Cookies & Cream
Pros
Does contain whey isolate to give you some protein
Decent flavor options
Cons
Price doesn’t match quality
High in sugar compared to some of the top bars on the market
Price: $30.00
Check out our list of the Best Protein Bars for the best protein bar options around!
Overall Value
MTS Nutrition Outright Bar is one of those protein bars that claims to be a top supplement. But it really feels average to us. Compared to some others on the market, it just doesn’t hit the mark that we aim for when recommending products. But we wanted to at least share so you can compare, have options, and make the choice for yourself. What you are really getting is an average protein bar with decent ingredients and an overwhelming number of flavors to choose from. Check out MTS Nutrition Outright Bar and compare with others to find the right one for you.
Try MTS Nutrition Outright Bar Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of MTS Nutrition and Envato
References
Cooke, M. et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Grundy, M.; et al. (2018). “Processing of oat: the impact on oat’s cholesterol lowering effect”. (source)
Samarghandian, S.; et al. (2017). “Honey and Health: A Review of Recent Clinical Research”. (source)
How To Tell If Your Protein Powder Is Fake
How To Tell If You’re Getting Phony Protein Powder
Most things with good sales records are vulnerable to be sold on the black market. Our beloved protein supplements are no different. There have been numerous instances where duplicate protein powders were being sold in through underground channels.
You’re more prone to fake supplements if you live in developing countries where most of the supplements are imported from countries like USA and Canada. Consuming fake supplements for prolonged periods can have a negative impact on your body.
There is a probability you’ve been using fake supplements for a long time without knowing it. If you’ve just started using protein powders, chances are you won’t know what they should be like. This is the complete guide to know if your protein powder is fake.
1. Solubility
Fake supplements aren’t there to improve your muscle mass, they focus on making the smugglers rich. These smugglers use the cheapest materials to make the protein supplements which leads to hard insoluble powders.
If you’ve ever used a genuine protein supplement, you would know how easy it is to dissolve in water. Fake protein supplements are the opposite of this. You won’t be able to mix fake protein powder in water with a spoon. You will need a blender bottle and some hard shakes of the wrist to dissolve the powder in the water.
2. Texture
If you’ve ever seen a protein supplement before this point, you know the powder has a constant texture. This might not be the case with fake supplements. You can expect to find irregularities in the powder.
These irregularities can be anything from vitamin powders to crushed chalk. It is recommended you buy supplements which have a unique flavor. Flavors like chocolate and vanilla are the most common to be tampered with.
3. Taste
When you tamper with the ingredients of a supplement, it will surely affect its taste. The best way to check if a protein is fake or not is to check its taste. If you know someone who is using the same protein powder, exchange one serving with them.
This taste test will be enough to reveal if you have the real thing. Fake protein supplements are also known to have a pungent smell and leave a bad aftertaste in your mouth. Also, check if your supplement has the same taste throughout. If the taste is changing after every serving, you have a fake supplement.
4. Side Effects
Since fake supplements have cheaper ingredients or substitute elements, they can have a negative effect on your body. If you see any ill effects on your body after switching to a new supplement, it’s a sign of a fake protein powder.
The most common side effects of fake supplements are the formation of acne and marks on your back and arms, and hair fall. Stop using the supplements when any of these signs start appearing.
5. Packaging
The product packaging of these fake supplements can be the biggest giveaway. Smugglers might use a substandard quality of jars or labels to save cost. If you have seen the original packaging, you would be able to tell the difference without a problem.
There are some cases where these crooks use the disposed and intact boxes of supplement to repackage their fake supplements. It can be hard in such situations to tell the difference between the real and the fake. It is always advised to crush your containers after you’re done using them to prevent piracy.
Have you ever used a fake supplement? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Fish Oil, Bodybuilding Goals & The Benefit Of It For Your Diet
Fish oil is one supplement that can boost performance in and out of the gym.
The supplement market is saturated with so many options to help boost athletic performance and bodybuilding training, but fish oil is one of those popular supplements to aid in your overall health that must be in your dietary regiment. As a great source of omega 3s, fish oil and the health benefits it possesses should be placed into your diet to help you really see gains with fish and other omega 3 oils and supplements.
Of course, as a bodybuilder, it is important to maintain a careful diet and strict exercise to see those big gains come to life for your bodybuilding goals, but supplements like fish oil are simple ways to provide energy and nutrients to optimize your health and wellness and shouldn’t be overlooked. Fish oil is one that will prove to be effective for your weightlifting and rehab needs without feeling forced to search for the right nutrients.
Having a one stop shop for your health and wellness needs is a great way to help ensure immune health and other bodily functions are covered well with fish oil no matter what your needs may be with fish oil supplements, bodybuilding goals, and performance.
Praised for its overall benefits when it comes to heart and brain health, fish oil supplements are also that nice boost for energy ultimately leading to muscle growth and fat loss. With so much going into your body for that pre-workout boost, and so much depletion during that grueling and strenuous training session, fish oil will aid in rehab and ensure you retain those vital nutrients for your benefit.
Recovery is vital for muscle growth and that desired bodybuilding physique we strive for is just around the corner with a great fish oil supplement. Don’t let poor recuperation hurt those bodybuilding goals in your quest to be as shredded as possible and help maintain muscle protein, either for competition or that confidence boost to make you look and feel great so people can be comfortable with their weight and what they eat.
What is Fish Oil?
Fish oil is a fatty acid derived from the tissues of oily fish, such as trout, salmon, and sardines. What has given fish oil so much attention is the fact it contains omega-3 fatty acids, something your body cannot produce on its own. There are three important types of omega-3s: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
ALA is most commonly found in plants, while DHA and EPA are in most animal foods. For people who eat a lot of fish or other foods high with omega-3s, taking a fish oil supplement is not necessary, but considering smaller doses are also beneficial to help ensure you keep feeding your body with those vital omega 3 nutrients per day.
Benefits Of Fish Oil
Increased Recovery Time
Fish oil supplements can aid in recovery and speed up the rehab process, allowing for more efficient growth and muscle building. Known to possess anti-inflammatory properties, it can be extremely beneficial when working out, or even pre-workout, to get your mind and body right for an effective bodybuilding lift. Its ability to reduce muscle soreness (1) is also something very effective when it comes to your body repairing those tiny muscle tears that occur during your sessions.
Faster recuperation means more gains and the ability to recharge before each and every session, with the help of protein. This will help ensure that the next days training will be just as good, if not better, than the previous days training session to keep the gains train rolling and to help you with muscle building and shedding body fat with healthy fish oil capsules.
Burning Excess Fat
Although a fatty supplement, fish oil can actually increase your metabolic rate allowing you to burn more calories and work more efficiently to burn fat to see that bodybuilding aesthetic. By not taking in the proper nutrients, it can be easy to burn lean muscle instead of fat, which is quite the opposite of what you want to do. With a solid training routine, this can be very effective with fat loss (2).
With fish oil in your dietary regiment, you can keep your body replenished with what it needs while not compromising your goal of increasing lean muscle and losing fat. That desired, shredded physique is right around the corner for you to enjoy all the benefits of a great body, as well as watching you achieve those bodybuilding goals and help increase muscle protein while losing body fat each and every day for that daily dose of exercise. Just what people want and need to reduce their weight and lead healthier lives.
Promotes Heart Health
Maintaining a healthy heart goes without saying for anyone, bodybuilding athlete or not. But for those who constantly work out and keep the body pushed to the max, keeping your heart in top shape is often taken for granted. Fish oil is great for preventing plaque build-up in the heart and can lower blood pressure, which can improve blood circulation and keep you pumping efficiently. While also assisting in cholesterol control, fish oil can help lower your risk of a heart attack (3).
Supports Mental Health
The stress of eating well and working out all while trying to be healthy in your everyday life can be exhausting, especially for those bodybuilding goals. With a regular dose of fish oil, you can improve your mood to be happier and more engaged inside and out of the gym. What fish oil does is it supports the level of serotonin in your body, which keeps you feeling good.
Often times, high-carb foods can provide someone with serotonin which is why they are often craved. But with fish oil, you can manage your stress, anxiety, and depression (4), while getting enough serotonin to keep you feeling good which is what bodybuilders want.
Is It Effective?
Taking a healthy dose of fish oil is great for the wide array of health benefits involved. The ability to increase performance is something any athlete strives for and fish oil allows for a no-stress, healthy way to get there. It’s anti-inflammatory properties are perfect for those looking to recover fast and not feel bogged down by pain in the gym. Muscle soreness can be unfortunate and really hurt your ability to push harder through any workout ultimately leading to a not as effective workout overall and this is where fish oil can help preserve that muscle protein that many people struggle to keep with a diet or exercise program for bodybuilders.
Trial and error is the best way for anyone to experiment with a fish oil supplement to see what works and what doesn’t, but the benefits of fish oil have long been debated and the jury is out that it can be very beneficial for your overall health and bodybuilding goals. If you already consume fatty fish or other foods that contain omega-3 fatty acids, look into smaller doses to keep those nutrients flowing through your body.
Although the trial and error process can be tedious, just know it is a long game to get you to where you want to be and that those gains unfortunately don’t happen over night. Keep at it and really enjoy the process of getting to where you want your bodybuilding training and performance goals to be through a diet or exercise program and by taking any dietary supplement.
Some foods that are high in omega-3 are:
Vegetables
Spinach
Broccoli
Avocados
Kidney beans
Fruits
Mangoes
Blueberries
Nuts & Seeds
Flax
Walnut
Chia
Other sources
Salmon
Sardines
Egg yolks
Lamb
Tuna
Wrap Up
For a long time, studies and research have shown that fish oil can be quite beneficial for you. Whether it be for athletic performance or everyday living, fish oil provides those much-needed nutrients that are hard to find. Since your body cannot produce omega-3 fatty acids, it is imperative you get them from either a supplement or food incorporated into your diet by taking any dietary supplement.
The benefits are immense from boosting athletic performance, to promoting heart health, to improving mood, all of which play a role in having an efficient and effective workout to lose fat and build muscle. For bodybuilders who deplete their bodies of much needed nutrients to accomplish the goal of big gains and that toned physique, it is vital to use a supplement to re-charge the system. Fish oil is a great way to do so and is the perfect supplement to add into your daily routine.
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
Jouris, Kelly B.; McDaniel, Jennifer L.; Weiss, Edward P. (2011). “The effect of Omega-3 Fatty Acid Supplementation on the Inflammatory Response to eccentric strength exercise”. (source)
Du, Shichun; Jin, Jie; Fang, Wenjun; Su, Qing (2015). “Does Fish Oil Have an Anti-Obesity Effect in Overweight/Obese Adults? A Meta-Analysis of Randomized Controlled Trials”. (source)
Roeder, Amy (2019). “Omega-3 fish oil rises to top in analysis of studies”. (source)
Su, Kuan-Pin; Matsuoka, Yutaka; Pae, Chi-Un (2015). “Omega-3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders”. (source)
Tips To Avoid The Dreaded Holiday Weight Gain
On average, most people gain 7 to 10 pounds between Thanksgiving and New Year’s.
Tis the season! The season for spending time with family and friends; for attending an endless sea of holiday parties; and for avoiding tipping that scale. On average, most people gain 7 to 10 pounds between Thanksgiving and New Year’s. Will you be one of them?
1. Choose Success
As the great Buddha has said, “What you think, is what you become.” Consciously decide to remain committed to your fitness plans through the holidays. Contemplate your inevitable success! Success is a choice, and it all begins with your thoughts, and results with your actions.
2. Never Attend a Holiday Party Hungry
Arriving at a holiday gathering with so many tempting food choices when you are famished is lethal. Plan ahead. Eat 5-6 healthy, well-balanced meals each day. Make sure you eat one of those small meals or have a protein shake about 30-60 minutes before attending a holiday party, even if the party is a meal!
You’ll be far less likely to overindulge and you won’t be inclined to eat everything in sight. With both your appetite and your conscience in check, you’ll find greater enjoyment and satisfaction in the modest amount of food that you’ll consume.
3. Don’t “Bank” Calories
You simply CANNOT starve yourself all day, then eat and drink whatever you want at a holiday party without consequences. It doesn’t work that way. If you starve yourself in anticipation of overindulging, you’ll ensure storing every single morsel as FAT. Yuck.
4. Locate the Veggie Tray
Every holiday spread includes some kind of fresh fruit or vegetable tray. Fill your plate with fresh veggies and eat those first, fruit second. And skip the dip! The bulk and water in the veggies will satisfy your appetite and you’ll eat less “junk.”
5. Drink a LOT of Water
Before you grab an alcoholic drink or make a beeline for the food, get a glass of water and sip on that first. For every beverage or holiday treat you consume, drink one glass of water. The water will keep you full and will definitely curb your desire to over-eat in food. Just stay near a restroom!
6. Bring Eucalyptus
Huh? Yes, It’s true…if all else fails and you’re having a hard time making good decisions at a party, suck on a sugar-free Halls Eucalyptus drop. I can assure you, absolutely NOTHING tastes good after having that flavor in your mouth!
7. Stay On Schedule
Plan your workouts every week. Treat your workouts as a regular appointment for work that you cannot and will not miss. Book it in your iPhone calendar, your planner, whatever. Remain consistent and you will enjoy an elevated mood and have MUCH more energy for the holiday season.
Finally, January 1 2015 WILL arrive, and I can promise you this: It will be much harder to get back into workout-mode after the New Year, than it is to remain consistent throughout. Your fitness goals need not be a casualty of the holiday season.
Happy Holidays!
Geo is a NASM Certified Personal Trainer and Nutritionist whose mission is to educate and empower his clients to live healthier and happier lives. Geo has a Bachelor’s Degree in Nutrition/ Biochemistry and is RD eligible. Geo Has maintained a thriving practice in New York City for more than 7 years. He brings the triple threat of education, experience, and passion to health & fitness for his clients.
You can visit his website here: geometrxnyc.com