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Indian Strongman & Wrestler Gama Pehlwan Honored Using Google Doodle
Google featured Gama Pehlwan celebrating his 144th birthday.
On Sunday, the Google Doodle depicted a man with a massive upper body holding a steel club over his shoulder. That man is former strongman and wrestler Ghulam Mohammad Baksh Butt, better known as Gama Pehlwan.
Google decided to honor Pehlwan using this picture created by artist Vrinda Zaveri. Pehlwan’s 144th birthday was on Sunday and the website put his image in the middle of the word “Google.”
Who is Gama Pehlwan?
Gama Pehlwan was born on May 22, 1878 in the Amritsar District of British India. He developed a passion for fitness at a very young ago. At 10 years old, Pehlwan was already competing in strongman competitions. He won his first show in 1888 and went on to have a successful career in powerlifting and wrestling.
It is no surprise that Pehlwan developed incredible strength at a young age.He performed different workout routines featuring 500 push-ups and 500 longest. He was able to build up his physique and add even more strength. Pehlwan eventually performed 5,000 squats and 3,000 push-ups on a daily basis.
According to ESPN, Gama Pehlwan lifted a 1,200kg stone when he was in his 20’s.
“Gama Pehelawan lifted a stone that weighed 1,200 kgs in 1902 when he was in his 20s. The stone is now on display at the Baroda museum and it took 25 people and a machine to move it.”
Gama Pehlwan became famous for his work as a wrestler. He became such a dominant force in the sport quickly. Pehlwan enjoyed an undefeated career that ended in 1952 when he officially retired at 74 years old.
Pehlwan was a prominent figure in sports but also made a name for himself thanks to a heroic gesture in 1947. British India was divided into Pakistan and India after the 1947 Partition of India. Pehlwan moved to Pakistan and saved hundreds of Hindus during the Hindu-Muslim riots.
Gama Pehlwan passed away on May 23, 1960 at 82 years old in Lahore, Pakistan. He is remembered as a legendary strongman and wrestler who was way before his time. Because of his incredible career, Pehlwan continues to gain recognition and honor to this day.
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Blessing Awodibu Sparks Rivalry With Nick Walker Heading Into Olympia: ‘I’m Going To Whoop Your Ass’
The rivalry between Nick Walker and Blessing Awodibu is back and going to come to a head during the Olympia.
Blessing Awodibu is back and competing at a high level in 2022. After winning the New York Pro on Saturday, Awodibu sparked his rivalry with Nick Walker claiming that he is going to “whoop his ass” during the 2022 Olympia.
In 2021, Awodibu finished sixth at the New York Pro while Walker was crowned champion. This was one of two victories for Walker as he went onto win the Arnold Classic before a top-five finish at the Olympia. This is when Awodibu and Walker began a bit of a rivalry and it could come to a head once again at the Olympia.
Walker took the stage in street clothes on Saturday after Awodibu won the NY Pro title. The two exchanged some words and put on a show for the crowd in attendance.
“I messed up right. You said I was going to be back there watching your glutes. You know what I did, I was back there watching your glutes. Watching you take home that trophy and I promised myself, I would come down here and whoop some ass.”
“You did win New York last year but that was not in New York. That was in Tampa. That’s fair, right? that’s fact. I can gladly say now that the Boogeyman is the new king of New York. Hey, we’re going to the Olympia, right? You know what’s going to happen? I’m going to whoop your ass, Nick.”
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The History of Blessing Awodibu and Nick Walker
Blessing Awodibu and Nick Walker are two great examples of the mass monsters that are now present in Men’s Open. Walker put together an extremely impressive rookie season and is now considered one of the best in the world. Awodibu is looking to get to that level and is off to a great start in 2022.
Awodibu has plenty of momentum after winning the Indy Pro and New York Pro in back-to-back weekends. This brings extra energy heading into the biggest competition of the year.
Nick Walker and Blessing Awodibu have since trained together so there is no real bad blood between the two. The rivalry comes from performances in previous shows and the fact that they are both huge athletes. Awodibu believes that with George Farah in his corner, they can put on a show during the Olympia.
“I’m going to say to you exactly what I said to you before we did New York. Have fun watching my ass from the sidelines,” Nick Walker said.
“Don’t worry. I got the guru with me. I got George Farah now. We can’t lose and all we do is win. I see you at the 2022 Olympia,” Awodibu responded.
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Transparent Labs 100% Grass-Fed Whey Protein Isolate Review
Transparent Labs launches new ProteinSeries with one of the cleanest proteins on the market.
Product Overview
With so many protein powders and supplements on the market, how do you know which one will give you the most gains while also not breaking the bank? Transparent Labs has launched their new ProteinSeries containing one of the best proteins on the market. Their 100% Grass-Fed Whey Protein Isolate is the perfect protein-by-weight ratio at 88%. With 28 grams of protein per 32-gram scoop, hitting your daily protein marks has never been easier. The all-natural ingredients ensure no artificial sweeteners, coloring, or preservatives ruin this great product and with protein being an essential part of the muscle building or weight loss process, no one needs the added junk to spoil their hard work from their supplements and this protein powder is no different.
Transparent Labs prides themselves on their commitment to transparency and it shows on their label, in their products, and with each review. The ingredients are listed to precisely what is on the label, and nothing is hidden for the consumer. With each product manufactured in the highest quality facility in Utah that is certified current good manufacturing processes (CGMP) and registered with the Food and Drug Administration (FDA), their products are pure and reinforced by third-party tests to uphold that idea of transparency with this high-quality grass-fed whey protein.
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Led by a team of experts in sports science, public health, exercise physiology, and nutrition, Transparent Labs ensure that what you put in your body will not only benefit how you look, but also how you feel. With so many shams out there, you can be confident in that this 100% Grass-Fed Whey Protein Isolate will be everything you need and more. With high quality ingredients, great flavors, and a reputable company in Transparent Labs to back all of these claims, this protein is exactly what you’re looking for to see unbelievable muscle growth and a solid change in body composition from a top tier 100% grass fed whey protein isolate.
See where Transparent Labs ProteinSeries Whey Isolate landed on our Best Protein Powders list!
Transparent Labs Whey Protein Isolate Highlights
At 120 calories per one 32-gram scoop, it is packed with 28 grams of protein and one carbohydrate ensuring you stay full while recovering and keeping those gains going. Sourcing directly from American cows, their whey only comes from 100% grass-fed diets for this product, keeping your body free from steroids and hormones.
Your classic flavors like French Vanilla and Chocolate Peanut Butter are mixed with fun additions like Cinnamon Pastry and Salted Caramel, making this product almost too good to be true.
Designed to supplement a healthy diet post-workout, this product is great for gym-goers seeking to bulk up, athletes seeking to pack on lean muscle and strengthen muscle tissue, or anyone looking to shed a little weight. You will notice that this product will increase lean body mass, strength, and muscle size, while also aiding in recovery. With just four simple ingredients, Transparent Labs has produced a whey protein isolate that will help you and one you are sure to love.
Benefits to 100% Grass-Fed Whey Protein Isolate Protein Powder
Like eating a piece of 100% grass-fed meat, grass-fed whey has many health benefits. Studies compared milk from grain-fed cattle to that from grass-fed cows and found the omega-3 fatty acids were four times more in grass-fed cows.
Raised in a more traditional manner of free roaming, the quality of meat from these cows is far superior to those stuck in a lot. Having a high-quality grass-fed protein source is incredibly important when looking to enhance lean muscle and help your body with everything it needs to absolutely succeed from a high-quality protein for support.
Conjugated Linoleic Acid is a powerful nutrient proven to increase fat metabolism in your body. Grass-fed cows had roughly 3-5 times the amount of CLA than grain-fed cows and while this is proven to improve muscle strength and endurance, it has been noted to lower the risk of diseases by enhancing the body’s immune function which makes this an essential ingredient.
Glutathione production is key for it serves as a master antioxidant in the body and protects cells from DNA damage. In athletic performance, free radicals are generated as a result of hard, physical activity resulting in muscle fatigue and lower performance. A stable level of glutathione production will keep these neutral and create a high level of athletic performance.
Benefits To Natural Flavors
By adding natural flavors to their products, Transparent Labs avoids genetically modified and processed products offering both the flavoring and nutritional value you deserve. Natural flavors means that the flavor has come from a spice, fruit, vegetable, herb, root, or a host of other options that come from a plant or animal. Many products get away with calling something “natural” by mixing preservatives in with the original flavor, riding a fine line between natural and “natural”. Transparent Labs stands by their use of no artificial sweeteners, coloring, or preservatives which is a huge plus for this product as well as their whey protein concentrate and other Transparent Labs ProteinSeries products.
Calories
120
Protein
28g
Carbs
1g
Fat
0.5g
Sugar
Less than 1g
Flavors
Cinnamon Pastry, Mocha, French Vanilla, Milk Chocolate, Chocolate Peanut Butter, Strawberry, Salted Caramel, Cinnamon French Toast, Vanilla Peanut Butter
Number Of Servings
30
Price, Flavors & Effectiveness
At a price of $59.99 per 2.25 lbs. tub, this product is reasonable compared to others in the industry. With 30 servings per container and 32 grams per scoop, you do get exactly what you’re looking for in terms of nutrition. With one scoop of this whey isolate protein powder equaling 120 calories and 28 grams of protein, this product will do what you intend for it to do.
There are eight flavors to choose from ranging from traditional to more creative including:
Cinnamon Pastry
Strawberry
Mocha
Chocolate Peanut Butter
Milk Chocolate
Salted Caramel
French Vanilla
Cinnamon French Toast
Vanilla Peanut Butter
Pros
No artificial ingredients and a transparent label
Third party tested for accuracy
Organic and non-GMO
Contains essential amino acids perfect for building muscle
Right amount of protein per scoop per serving
Cons
No digestive enzymes
Premium priced protein powder
Price: $59.99
Photo via @thorbjornsson Instagram
Sponsored Athlete
Hafþór Júlíus Björnsson, better known as “The Mountain”, is a sponsored Transparent Labs athlete. Rising quickly in the world of strongmen, his most recent win came at the 2020 Arnold Strongman Classic making him the first athlete to place first and take home the title of World’s Strongest Man, World’s Ultimate Strongman, and champion of The Arnold Strongman Classic. He uses Transparent Labs’ supplements as a way to stay at the top of his game.
Overall Value
The protein to weight ratio is very attractive for this product because as a post-workout supplement in particular, this will pump you full of good grass-fed protein to recover faster and see better gains without any artificial sweeteners that other protein powders may have. At $59.99 USD, this whey isolate protein powder is affordable, tastes great, and mixes well with whatever you desire, whether it be milk, water, or any other substitute to see growth and weight loss from your daily protein.
Try ProteinSeries 100% Grass-Fed Whey Protein Isolate at Transparent Labs Today
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*Images courtesy of Transparent Labs and Hafthor Julius Bjornsson Instagram
INBA Athlete Ire Wardlaw Answers: Are Front Squats or Bulgarian Split Squats Better for Bodybuilding?
Image via Instagram @ire_lifestylefitness
INBA athlete Ire Wardlaw explains if it’s better to do front squats or Bulgarian split squats.
Front squats and Bulgarian splits squats are excellent lower body exercises to have in your plan. The question is, which is more effective for building muscle in your lower body? Well, International Natural Bodybuilding Association (INBA) athlete Ire Wardlaw gave some insight on social media, explaining which is better.
Ire Wardlaw competed in her first amateur bodybuilding show recently at the 2022 INBA Iron Gladiator. She won the Women’s Physique Novice category and Most Symmetrical and Iron Gladiator Shield awards.
On Instagram (IG), she uploaded a post covering whether split squats’ front squats are better. According to Wardlaw, it depends. Wardlaw stated:
“Front squats predominately targets the quads. ( but you need mobility to keep your elbows parallel to the ground as you go into the front squat). Bulgarian split squats activates the quads and glutes simultaneously. So it depends on your goals for your legs, your body’s limitations or no limitations, mobility and experience in weight training.”
You can see her full IG post and picture of her doing front squats and split squats here.
Front Squat Vs. Bulgarian Split Squat
As Wardlaw addressed, front squats are superior to Bulgarian split squats for targeting your quads. Since the front squats rest on your upper chest/collar bone, they target your anterior chain (front side) more than traditional squats, which work the muscles in your posterior chain more (glutes, hamstring). Moreover, front squats allow you to lift heavier weights since you use both legs to complete a rep.
Bulgarian split squats targets are more effective for engaging your glutes. Also, Bulgarian split squats will engage your core more since you need good stability to perform the movement. That’s because Bulgarian split squats are a unilateral (single-limb) exercise.
Next INBA PNBA Show
The upcoming INBA PNBA Show is the Pro/Am International Battle Against Cancer on May 28, 2022. Some of the top INBA PNBA natural bodybuilders have been through a cancer battle and have prevailed and built extraordinary physiques.
For example, the 2021 Pro Women’s Physique Open Natural Olympia champion, Melanie Pfeifer, is ecstatic about training this natural bodybuilding season after a successful breast cancer surgery. And INBA PNBA Australian natural bodybuilder Kris Beretov won a bronze medal in the Men’s Physique Masters Division at Natural Olympia despite battling leukemia. Also, legend natural bodybuilder Kiyoshi Moody disclosed his battle with cancer and how it led him to drop over 60 pounds.
The INBA PNBA is filled with many inspiring and dedicated natural athletes that put fair competition and their health the cornerstone of competition. Here you can find the complete 2022 INBA PNBA schedule!
Recap
Performing front squats or Bulgarian split squats depends on your goal. We recommend the front squat if you want to focus on building strength or developing stronger quads. However, the Bulgarian split squat is the clear winner if your goal is improving your balance and having a stronger core and glutes.
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Dennis James Unfiltered: Claims Big Ramy Made A “Mistake Not To Show Up In Pittsburgh”
Dennis James states he is “disappointed” with Big Ramy and believes skipping Pittsburgh was a bad call.
Dennis James got candid in a recent roundtable interview regarding Big Ramy, his absence at the Pittsburgh Pro, and what this means for his future as the current Mr. Olympia champion. James has been working with Ramy and helped prepare him during Olympia prep alongside other coaches – which eventually earned him the Mr. Olympia title in 2020 and 2021. In this new interview, it appears that Dennis James himself has no clue what really happened, why Ramy missed the 2022 Pittsburgh Pro, and claims to be “worried” and “disappointed” in Ramy’s recent actions and lack of communication.
The main takeaway from the interview is that Dennis James has not heard from Big Ramy since the Pittsburgh Pro – and it has him worried. James has been deeply involved with Ramy’s Mr. Olympia prep over the past few years. In fact, James even let Ramy stay at his house in the United States to finish his contest prep in 2021 before the Olympia.
Dennis James is a legend both on stage in his former active competition years and as a bodybuilding coach in recent years. So for James to still have no clarity on what exactly happened after Big Ramy skipped the Pittsburgh Pro is a bit of a shock. Even more shocking is that James was at the Pittsburgh Pro ready to help with last minute prep before the guest posing. Up until the very day of the show – James expected to see Ramy. He has yet to hear or see him since.
Dennis James gets candid about Big Ramy and his absence at the 2022 Pittsburgh Pro
During the roundtable interview with Muscle & Fitness, Dennis James didn’t hold back with his info and thoughts on Big Ramy and the Pittsburgh Pro. It’s clear that there are a lot of gaps to still fill in – but James was as honest as he can be with the information he currently knows:
“Everybody has some stories you know, and I’m going through the internet trying to find out what happened because I don’t even know. I seriously don’t know. I don’t know. I was there to support him because we agreed that I’d come to Pittsburgh to help him out. I was there. He was the one that didn’t show up.”
Listen, all I know is that he’s okay, supposedly. I haven’t spoken to him. I reached out a couple of times, he didn’t respond, and I didn’t hear anything back. I’m still waiting to hear from him to find out what really happened.” Dennis James says.
While Dennis James does not know why Big Ramy missed the 2022 Pittsburgh Pro guest posing – he does at the very least know that it was not a medical emergency. He has been told that Ramy is stable and fine. However, he did not receive an answer as to what really happened.
Due to having no given excuse after so many weeks, Dennis James is “worried” and considers that Big Ramy missing the guest posing was a mistake. As he goes on to explain:
“I still don’t know what happened. I still don’t know. All I know, I think that was a big mistake not to show up in Pittsburgh.”
Dennis James then goes on to state that he fully expected Big Ramy to be present at the 2022 Pittsburgh Pro literally up until the day of the event. James was at the event and waiting for Ramy to appear for final prep. He never came. This is what concerns James most – the lack of communication.
Knowing now that a medical emergency is out of the cards – what possible excuse can Ramy have for not showing up and not informing Dennis James about his absence. Even further, with weeks having passed since the event – how is it that James still has received no contact or answer?
Whatever the reason is, Dennis James is currently very concerned and, frankly, confused as to how this will effect the future of Big Ramy’s career. He goes on to state:
“Man. I don’t know. I don’t think it’s… I don’t know, it’s not good. I still hope that he will contact me and fill me in on what happened… The main thing for me is, i just want to know, what is he thinking not going there without calling and excusing himself in any way shape or form? that’s the only thing that bothers me a little bit right now.”
Dennis James continued:
I don’t know. I really don’t. I’m disappointed. I’m kind of disappointed, and I’m kind of worried, to the point where I’m like ‘what’s going on’ because i talked to him, two days before he was suposed to leave. I said, ‘Listen, make sure everything is good, don’t miss your flight’ because I know he missed a couple of flights here and there by accident… like I said, I don’t have an excuse for him. I’m not going to make up any excuses. we will have to see what happens. what comes from him when he’s ready to talk I guess.”
What does Big Ramy’s absence mean for the future of the 2022 bodybuilding season?
Ultimately, Dennis James has no new information as to what happened with Big Ramy’s 2022 Pittsburgh Pro absence. But James has become one of many who are worried and concerned for what it means for Ramy’s career. However, James is open to hearing a valid excuse when Big Ramy is ready to give it. Only time will tell if we get that response or not.
Regardless of Big Ramy’s absence, the 2022 Pittsburgh Pro was an exciting event that gave us the special surprise of Derek Lunsford guest posing. Not only that – but his massive size has spurred rumors that he may go up to Men’s Open in the future. Those rumors were further stocked by Hany Rambod admitting that Men’s Open is “not if, but when…”
You can watch the full roundtable interview including Dennis James’ comments below:
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Derek Dufour has been managing all digital operations on the Generation Iron Network for over six years. He currently manages a team of editors, writers, and designers to provide up-to-date content across the GI Network.
3 Bodyweight Exercises For Powerful Back & Arms
Build muscle and improve power with bodyweight exercises.
Building up the body can be as simple as getting into the gym and hitting the weights with relish. Most bodybuilders are going to naturally gravitate towards using weight training to maximize their growth. It’s the most effective way to grow muscle mass. Lifting massive weight in efforts to see those muscles grow in both strength and size. Plus, it’s fun to lift big weight and show off your strength.
But it’s not the only way to build muscle. For building up biceps there’s no better option than the dumbbell biceps curls. But not everyone has access to a gym after all and there are those with no equipment at home workouts to help promote growth.
So, what’s to be done? Body weight exercises that’s what. If you’re looking to blow up your arms, then try these body weight exercises to great effect. Using bodyweight exercises gives you the chance to see effective growth while also working with exercises that are a bit easier on those joints. By not feeling so strained with weights, bodyweight exercises allow you to focus on certain things like mind-muscle connection while also seeing great gains.
Let’s take a look at these bodyweight exercises and see just what’s up with them. For you to abandon weights on certain days will take some convincing but we are sure with these bodyweight exercises that you will be more than willing to at least try.
Benefits Of Bodyweight Exercises
Knowing the benefits of bodyweight exercises can go a long way, especially as you look to see the most effective gains possible for functional or sport specific movements. The benefits may be enough to convince you to put these into your routine to see great gains to muscle growth and other important workout factors.
Related: 5 Bodyweight Exercises To Build A Ripped Chest
Benefits of bodyweight exercises include:
Full body workout: Most bodyweight exercises require your full body and many muscles to actually get the most out of that exercise. This will culminate in a nice full body workout.
Better mind-muscle connection: With bodyweight exercises you start to develop better mind-muscle connection which will greatly enhance those lifts once you go back to weights.
Helps with flexibility: Focusing on just the movement will enhance flexibility and allow better range of motion since you no longer have to deal with weights restricting you.
Can be done anywhere: Bodyweight exercises can be done anywhere! You don’t have to worry about a gym or weights or anything since these can be done anywhere and at anytime for your convenience.
3 Bodyweight Exercises For Powerful Back & Arms
Let’s take a look at 3 great bodyweight exercises that can work to enhance those gains. Knowing the right exercises to try and perform can go a long way and with the right approach, you can produce powerful back and arms for the best results possible.
1. Towel Pull-Ups
Normal pull ups are great for tightening up and strengthening the upper body. Pull ups alone can be great for building up the lats and the arms as well. The towel pull up variation, however, targets not only your arms but also increases grip strength which is going to translate over to your lifts when you’re able to get into the gym. Greater grip strength means hauling greater weight and are one of the intangibles that should be mastered.
This is a challenging exercise in that it targets and requires strict grip strength but also really works those muscles. It may look easy, but at first attempt, you will feel like you need to put in more work. But it will come in time.
Perform this as you would a traditional pull-up but grab that towel and rely on your grip strength to take you all the way.
2. Dips
The dips are a bodyweight exercise that was promoted strongly by bodybuilding guru Vince Gironda back in the day. While he utilized the exercise primarily to build up his chest, dips can also help to build up the arms including the biceps, triceps, and shoulders. If you’re looking for an exercise for multiple purposes then dips are certainly right up your alley.
There are good variations to perform with dips and this will determine if you are targeting your chest or triceps. While your grip strength is important with dips, it is more a matter of stability and here is where your core will come into play big time. Really engaging the core and making sure you stay as stable as possible will go a long way and you will see those arms increase in size and produce more power.
Related: Want The Ultimate Upper Body? Dips And Pull Ups Are The Trick
3. Diamond Push-Ups
Push ups can target multiple muscle groups including the back, core, chest, and triceps. But strength training is all about challenging yourself and if you’re looking to perform more difficult push ups then the diamond variation is a great option. The added stress of the position will mean challenging the muscles so more growth is possible.
These are great as a stand alone exercise to challenge both your chest and triceps, but what you will find with these are an effective end of workout punisher on those push days. Working your triceps and chest on the same day makes sense given the nature of the pushing movement. But in efforts to increase strength and power in your arms, working to explode up as you perform this exercise can go a long way.
Wrap Up
Using bodyweight exercises in your routine can be a game changer and allow you versatility in those workouts. With the right approach, you can better tackle anything that comes your way and knowing the right steps can better prepare you for what can come. Placing these exercises above into your routine is something to not take for granted for what they can do so look into boosting those bodyweight workouts today and give yourself the best chance at improving strength and power in your back and arms.
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
2022 World’s Strongest Man Qualifier Groups Announced
Luke Stoltman is the biggest standout from this group due to being the former Europe’s Strongest Man champion. However, this group is the only one that does not feature any previous World’s Strongest Man champions.
Evan Singleton is another standout competitor due to his 2021 Arnold Strongman UK victory and the 2021 Gaints Live Strongman World Open competition. Perhaps the prize at the end of this event will level up Singleton to a higher quality than we’ve ever seen before. It’s the kind of competition that transforms athletes into GOATs. Only time will tell to see how this group plays out.
How To Watch The 2022 World’s Strongest Man
While the full video coverage play by play of the 2022 World’s Strongest Man won’t debut on CBS until later this summer – you can still gain access to an exclusive behind-the-scenes coverage and results update this entire week as the event progresses. We’ve done a complete preview breakdown on how to watch and where to get results here for deeper details.
2022 WSM will feature a digital live show this year with former strongman Terry Hollands hosting Backstage Live! Presented by The Beard Struggle, which will be aired on WSM’s Facebook and YouTube channel.
This will give fans a chance to tune in and watch a recap of the events of the day. Hollands will also be on scene speaking to competitors and providing behind-the-scene interviews and access. Fans who watch from home can hear firsthand from competitors and event organizers on the comings of the day.
For those who are present, the World’s Strongest Man will feature the first ever Fan Festival. This will be free to the public and feature food trucks, giveaways, and special events.
Wrap Up
With the events schedule and the qualifier groups fully announced – strongman fans are more hyped than ever to witness the biggest strength event of the year. Generation Iron will be providing full coverage updates – including breaking news and results announcements as they become available. So make sure to stay tuned this entire week for complete coverage of the 2022 World’s Strongest Man!
Blessing Awodibu Answers: What Is The Fastest Way To Build Lean Muscle Mass?
Blessing Awodibu details the important rules for building mass monster size as efficiently as possible.
If you are an aspiring bodybuilder or perhaps just inspired by the Men’s Open pro bodybuilders of today – you probably want to put on massive size. Gaining weight seems like it would be easier than losing it. But when it comes to building lean muscle mass on a massive level – it can be quite a challenge. That’s why Blessing Awodibu, a pro bodybuilding mass monster that is currently catching attention, shared some key tips on how to effectively build lean muscle as fast as possible. In our latest GI Exclusive, Blessing Awodibu explains the do’s and don’ts for building lean muscle mass big and fast.
Most bodybuilding fans are familiar with the basic cycle of bodybuilding prep. There’s a bulking phase and a cutting phase. During bulking, a bodybuilder tries to put on as much mass as possible. Then closer to the competition, they cut down to sculpt that muscle mass into lean and conditioned mastery.
In today’s day and age of bodybuilding, size means everything. Men’s Open bodybuilders come in at a minimum of 250 pounds with some pushing towards 300 pounds. Needless to say, these guys are truly massive. So if you’re a bodybuilder looking to do the same – how do you build up that much size?
We asked Blessing Awodibu what was the most efficient and fastest way to build muscle mass. The answer might not be the kind of short cut people are looking for – but it’s insightful advice that can help you avoid some serious mistakes. Blessing immediately confirms that there is no “fast” way to build mass. It takes hard work and consistency.
Of course, you can build mass more effectively if you follow some key tips. The most important one being the kind of food you eat. Some bodybuilders pack on junk food into their bulking meal plans. Basically, they’ll eat anything to build up the pounds. But this also brings in lots of fat build up. When the cutting phase comes down the road – this makes for a bigger challenge.
That’s why Blessing Awodibu stresses the importance of eating clean foods. No sugary food. No salty food. No deeply fatty foods. He sticks with the traditional bodybuilder diet of chicken and rice. Sometimes steak and rice. He stays consistent no matter how mind numbing it can become. Building up lean mass as a bodybuilder is part of the job. It’s work. It’s not supposed to be “fun” or “tasty” all of the time.
Blessing Awodibu also shares some tips on how to make sure the mass you are building is muscle and not fat. How do you build mass monster muscle without becoming too soft? Blessing swears by fasted cardio. He says it’s the most important trick to making sure your muscle builds lean and not puffy.
Bodybuilding often de-emphasizes cardio. Doing too much can burn off the muscle you’ve been trying so hard to build. It also is extremely unpleasant to do cardio when you are carrying over 250 pounds of muscle.
Regardless, Blessing Awodibu (among other top tier bodybuilders) stress how important it is to stay on top of not just cardio – but fasted cardio. This brings in the most benefits for your time. It also ensures when you are bulking that it’s mostly muscle and not tubby fat.
You can watch Blessing Awodibu go into more detail about his exact tactics in our latest GI Exclusive interview segment above.
The Facts of Vitamin B12: How to Get B12 on a Plant Based Diet
How to get B12 on a plant based diet
The one issue people on a plant based diet face is the lack of B12 from their food, in today’s society B12 is naturally found in animal products, such as meat, fish, eggs, chicken, and milk and is generally not present in plant foods.
But a new recent study has found that since 2004 9.7 Million Americans have turned to a plant based diet, that is a 300% increase and is equivalent to 3% of the US population.
But this trend is also prevalent in other countries as according to the Vegan Society, and based on a 2018 study, there are now approximately 600,000 vegans in the UK. So how are all these people obtaining their B12?
First, let’s break things down.
Plant based breakdown:
According to the Cambridge dictionary plant based is a diet ‘consisting or made entirely of plants or mainly of plants’
The diet can consist of fruit, vegetables, plants, seeds, nuts, grains and it refrains from including any animal products or by products, this includes the exclusion of all forms of dairy, eggs and even honey.
Veganism refers to a person who is plant based but they also do not wear or use and form of animal products which includes products tested on animals also
B12 breakdown:
B12 is a nutrient that plays an essential role in the production and formation of your red blood cells and DNA, as well as the proper functioning of your nervous system, If sufficient B12 is not absorbed in the digestive system, it can sometimes lead to a condition called pernicious anaemia, which is a form of megaloblastic anemia (which can make people tired and weak).
So the lack of B12 can affect the quality of red blood cells being produced, leading to reduced overall function and could lead to long term nerve damage.
B12 origins:
There is a misconception that B12 comes from eating animals, well that may be the case for humans, but B12 is actually a bacteria based, and it is synthesized by bacteria and is typically found in dirt and soil Before our drinking water and fruits started to become fortified, we used to obtain all of our B12 from the bacteria in dirt. And this is exactly how the animals you eat obtain their B12.
How much B12 do you need:
The National Institute of Health (NIH) recommends a daily dosage of 2.4 micrograms per day for ages 14 years and older, and 2.6 micrograms for pregnant and breastfeeding females, But according to renowned plant based advocate and critical care physician Dr Milton Mills MD states that 1 micro gram a day of B12 is sufficient.
Plant based B12 Sources:
Fortified Cereal
Cereal isn’t usually known for being healthy but consuming cereal fortified with B12 can actually help increase our B12 levels.
In one study, volunteers were given one cup of cereal (240ml) of fortified cereal, which contained 4.8 micro grams of B12 each day for a span of 14 weeks, they concluded that ‘in this relatively healthy group of volunteers, consumption of 1 cup fortified breakfast cereal daily significantly increased B vitamin.
Nutritional Yeast
B12 is not naturally prevalent in nutritional yeast so please check labeling accordingly but 2 tablespoons (16 grams) of fortified nutritional yeast provide can 7.8 micrograms of vitamin B12. That IS 130% of the RDI. One study added nutritional yeast to the diets of raw-food vegans and found it increased vitamin B12 blood levels and helped reduce blood markers of vitamin B12 deficiency.
Non Dairy Milk
Soy milk can actually increase your recommended daily intake (RDI), as one cup (240 ml) of milk contains 2.6 mcg of vitamin B12, this increases your intake by 45 percent.
Marmite
Oddly enough and you either love it or hate it but this spread is jam packed with vitamin B12 A 4g serving will give you 0.6 micrograms of B12 It is essential to read the labels on all of these foods, as some may not be fortified with vitamin B12.
Other sources
B12 also can be used in the form of a daily spray tablets, capsules with injections also readily available.
Potential new source:
Recent Breakthrough In 2018, scientists at the University of Kent, led by Professor Martin Warren, ‘has proved that common garden cress can indeed take up cobalamin’ (also known as B12) By fortifying the cress’ growth medium with B12, they found that the vitamin went up through the stems and ended up in the leaves. Before this discovery it was thought that plants did and could not produce B12.
And researchers at Parabel, Say They Have Discovered Vitamin B12 In Water Lentils.
The US-based producer of plant protein ingredients, say their duckweed (water lentils), which are similar to water lilies, has approximately 750 percent of the RDV of vitamin B12.
These breakthroughs could signal new plant based B12 sources being readily available, thus giving those deficient in B12 more options.
Conclusion:
Whether you are vegan or not, B12 deficiency is not rare and is very common. as research from 2008 conducted by the Harvard School of Public Health (HSPH), Tufts University, stated that 40% of the US population is deficient in vitamin B12.
Dr. David Rosenblatt, co author on a study from 2012, published in the journal Nature Genetics, stated that they ‘found that a second transport protein was involved in the uptake of the vitamin into the cells, thus providing evidence of another cause of hereditary vitamin B12 deficiency.
“It is also the first description of a new genetic disease associated with how vitamin B12 is handled by the body.”
If this gene, if not functioning properly, then it would affect the upkeep of the B12 transportation process and lead to deficiency.
Adults over the age of 50 are typically advised to take supplemental B12 as their absorption levels diminish (due to a drop in acid production in the stomach), and even for the meat eaters who are younger in age, the B12 in meat is actually bound to animal protein thus making it difficult to absorb, so an alternative source easier to absorb may be better suited.
So lacking B12 is not just a plant based and vegan problem but is also a problem for meat eaters alike, so whatever your dietary needs may be supplementing B12 would seem to be beneficial for all
References:
https://www.ncbi.nlm.nih.gov/pubmed/11146329
https://www.ncbi.nlm.nih.gov/pubmed/15113718https://www.preventionofdisease.org/milton-mills
https://www.nap.edu/read/6015/chapter/1#iihttps://academic.oup.com/ajcn/article-abstract/48/3/852/4716470?redirectedFrom=PDFhttps://www.doctorklaper.com/b12
https://www.health.harvard.edu/vitamins-and-supplements/getting-enough-vitamin-b12
https://www.sciencedirect.com/science/article/pii/S1756464612000941https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
https://www.choosemyplate.gov/https://www.nature.com/articles/1602387
https://www.kent.ac.uk/news/science/17966/university-scientists-make-vitamin-b12-breakthrough
https://www.google.com/amp/s/amp.theguardian.com/business/2018/nov/01/third-of-britonshave-stopped-or-reduced-meat-eating-vegan-vegetarian-report
https://www.plantbasednews.org/post/uk-vegan-population-will-skyrocket-by-327-by-2020-claims-poll
https://academic.oup.com/ajcn/article/71/2/514/4729184
https://stichtingb12tekort.nl/wetenschap/stichting-b12-tekort-artikelen/english/misconceptions-about-a-b12-deficiency/
https://www.sciencedaily.com/releases/2008/09/080908135942.htm
https://medicalxpress.com/news/2012-08-vitamin-b12-deficiency-tracking-genetic.html
https://www.emaxhealth.com/13955/vitamin-d-deficiency-and-genetic-link
https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-b12/what-every-vegan-should-know-about-vitamin-b12
https://veganhealth.org/vitamin-b12/ https://www.peacefuldumpling.com/vitamin-b12-eat-your-dirt https://player.fm/series/this-is-bananas/ep-11-the-truth-on-carbs-meat-dairy-omega-3-vitamin-b12
https://nutritiondata.self.com/facts/legumes-and-legume-products/10342/2
https://www.mountsinai.org/health-library/diseases-conditions/vitamin-b12-deficiency-anemia
https://veganhealth.org/homocysteine-and-mild-b12-deficiency-in-vegans/
https://veganhealth.org/vitamin-b12/
https://veganhealth.org/vitamin-b12-vegan-sources/
https://www.google.com/amp/s/www.plantbasednews.org/.amp/lifestyle/-scientists-discover-vitamin-b12-water-lentils
https://www.foodnavigator.com/Article/2020/01/17/Duckweed-grower-hails-potentially-game-changing-B12-discovery
What Can The Strongest Testosterone Booster Do For Me?
The strongest testosterone booster can go a long way in efforts to see real results.
Low testosterone can be debilitating. It’s not secret. For those of us looking to capitalize on energy, muscle growth, and the other necessary functions that testosterone can provide, we need to have our levels be as optimal as possible. Anything less and we start to feel it.
While there are certain foods you can eat that will help increase those testosterone levels, looking to supplements has long been thought as an effective way to see the best gains possible. Supplements are just that; supplemental. What you will find with supplements are they can work in tandem with a good diet, well-structured training routine, and healthy lifestyle to deliver results in a safe and effective way.
When it comes to those testosterone levels, enter testosterone boosters. Designed with ingredients to increase testosterone production, enhance libido, deliver energy, and a host of others, you will find these supplements may help get you to where you want to be. The strongest testosterone booster is something to not take for granted for what it can do to your overall health and performance.
Let’s take a closer look into testosterone boosters and see what makes these supplements so great. For some, they work really well, and for others, a potential other approach is necessary. But with the strongest testosterone booster working for you, the choices to see real results are possible.
Why Use A Testosterone Booster
Using a testosterone booster is important for those who want to increase testosterone levels. There are other forms of treatment that can increase your levels, but supplement companies have begun to use premium ingredients in efforts to give you a natural and effective way of raising those levels. Using one allows you see results and also capitalize on the supplement market.
Related: A Deep Dive Into Testosterone Booster Ingredients For Optimal Health
Quick Recap Of Benefits
Some of the benefits of using testosterone boosters include:
More testosterone production
Better sex drive
Body composition changes
More muscle growth
Stronger bone density
Increased energy
Improved cognitive function
It is important that more research into these above benefits are done, but there are some good resources that further explain these above (1,2,3,4).
What The Strongest Testosterone Booster Can Do
The strongest testosterone booster out there has the ability to offer the above benefits so you see effective results. Now, we understand that this can be subjective. One supplement that works for one athlete may not work for another. And that can continue on. But there are certain companies that produce better products that are proven to see better results, at least in the eyes of consumers. In an unregulated market, it is still important to remember that using supplements is a personal choice and one that should be well-researched before hand.
However, once you find a strong testosterone booster, you will be able to fully understand why people gravitate towards these supplements. As bodybuilders and men looking to keep our testosterone levels as high as possible, we want that strong supplement working for us. There is no point in using some run of the mill product if it is only going to hurt our gains in the long run.
What To Look For
When diving into the strongest testosterone booster, there are a couple of things to really look for:
Quality of Ingredients
The overall quality of ingredients is first and foremost because you want natural ingredients to positively impact your health and effective ingredients to actually see results. Looking into the actual ingredients individually is smart as well, so you actually see what they can do. Many of the ingredients can have conflicting opinions around them so you diving in and doing your own research will give you a better conclusion.
Related: Do Testosterone Boosters Really Work? A Guide On T-Booster Supplements
Reputation of the Brand
Reputation is everything in the supplement game and as we said before, in an unregulated market, you cannot settle for anything that seems average. Talk to other people you know and see what they use and make an educated decision from there. If a product is more on the expensive side, that doesn’t always mean it is a reputable brand, however, it is a good sign that they are doing something right.
This brings us to price. These kinds of supplements are expensive. That’s just the truth. You need to be price conscious, but also know that a little investment into something effective is worth more than going to just some average so-so product. Be sure to look at the price and price per serving to accurately know how much you are going to spend.
Featured Testosterone Booster
In a world where there are so many testosterone boosters, we wanted to share a product that can really improve your gains so you see the best results possible. We’ve done the research with our list of the Best Testosterone Boosters and wanted to make sure that you get only the top choices on your final list.
Testo Lab Pro
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
Testo Lab Pro boasts an “ultramodern” upgrade to the testosterone-boosting blend typical of most natural booster pills making this one of the strongest natural test booster options to improve masculine vitality and muscle mass. Testo Lab Pro is allergen-free, gluten-free, non-GMO, and free of all synthetic additives, making this a great choice for those who have allergies or other sensitivities to chemicals. Testo Lab Pro is a great testosterone booster for those looking towards an effective supplement to see results.
Price: $69.00
Check out our list of the Best Testosterone Boosters for more great T boosting products!
Wrap Up
The strongest testosterone booster may seem hard to come by but it isn’t totally impossible to see great gains. Knowing what to look for and how best to tell those premium products apart from those average ones is important as you look to improve your goals. Testosterone matters and you don’t want to feel like you are settling for anything less than. When it come to your health and performance, only have those top choices in mind and you will put yourself in the best spot possible.
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*Images courtesy of Envato
References
Travison, Thomas G.; Morley, John E.; Araujo, Andre B.; O’Donnell, Amy B.; McKinlay, John B. (2006). “The Relationship between Libido and Testosterone Levels in Aging Men”. (source)
Corona, G.; Giagulli, V. A.; Maseroli, E.; Vignozzi, L.; et al. (2016). “Testosterone supplementation and body composition: results from a meta-analysis of observational studies”. (source)
Griggs, R.; et al. (1989). “Effect of testosterone on muscle mass and muscle protein synthesis”. (source)
Beauchet, O. (2006). “Testosterone and cognitive function: current clinical evidence of a relationship”. (source)