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PNBA Natural Bodybuilder Ben Howard Says Over-Dieting in Bodybuilding Is Unhealthy
Image via Instagram @ben_howard_ukdfba_pro
PNBA natural bodybuilder Ben Howard describes the severe health consequences he suffered after over-dieting for a bodybuilding show.
Strict diets are standard in bodybuilding, especially as bodybuilding shows approach. Unfortunately, rigorous nutrition can place your body under a lot of stress and cause many problems. Professional Natural Bodybuilding Association (PNBA) and World Natural Bodybuilding Federation (WNBF) natural bodybuilder Ben Howard was on the Longevity Muscle Podcast and discussed how over-dieting for a competition could lead to severe health issues.
Over-Dieting Health Consequences
Howard said in WNBF shows that he would cut weight to make the lightweight division. However, he admitted that it was his choice to be the heaviest lightweight in the class rather than competing as a healthier, lighter, middleweight contender. Although he had great success in competitions (Pro Lightweight World Champion), his health suffered. Howard stated:
“You get to a point to where you’re dieting for a show that your body starts to fight back a little bit. Sleep starts to suffer. Your hormones definitely take a dip. Your strength starts to diminish. You start to lose muscle mass.
You are obsessed with food. Food focus is really high. Fatigue is through the roof. Then if you’re 5 pounds over the stage weight, you got to keep going.”
Howard described what happened the 6-12 months after over-dieting for a show, despite winning and being a world champion. He gained 40-50 lbs in six weeks, couldn’t control his eating habits, and couldn’t get his sleep back on track. Moreover, he became overweight and had to take three years off from competing to reset his body.
Howard praises not having to cut weight for PNBA shows for making the sport of natural bodybuilding healthier since just an extra five pounds can make a world of difference.
3 Days a Week Training Frequency
During the Longevity Muscle Podcast, Howard touched on several other subjects, including why he only trains three days a week—according to Howard, lifting three days a week works best for his body. So after a day of heavy squatting, deadlifting, or pressing, he takes a day off. Any more, and he feels like he loses the quality of the movement.
Howard also attributes his three-day training regimen to not having to take time off or implement deload weeks. However, guys doing more volume during the week (4-6 days of training) will have to for recovery.
Importance of Deadlifts and Volume
In addition, Ben Howard talked about how deadlifts are your posterior chain’s bread and butter movement. Howard claimed that even targeting his arms between deadlift and squat days will affect his recovery progress, though. He believes it still places too much stress on your body and joints.
Ben Howard says he focuses on lower volume with deadlifts and squats instead of a lot of training volume. And he doesn’t believe his back would look the way it does if it weren’t for years of deadlifting.
Natural Olympia Goal
In the podcast, Howard clarified his end goal in natural bodybuilding. Howard affirmed:
“My goal is clear, it’s absolutely clear. I want to be competing on that Natural Olympia, the pinnacle of natural bodybuilding and my goal is now to win the Natural Olympia.”
The clip below shows Ben Howard disclosing his ultimate natural bodybuilding plans – win the Pinnacle of Natural Bodybuilding – Natural Olympia.
https://www.instagram.com/reel/CcnqUnejMek/?utm_source=ig_web_copy_link
Follow us on Instagram, Facebook, and Twitter for more insight from the top natural bodybuilders!
Benzino To Fight Aaron Carter After Failing To Lure 50 Cent Into Match
Benzino did his best to set up a fight with 50 Cent but was unsuccessful.
It looks as though Benzino will have a fight set up in the ring but not exactly with who he wanted. The Love & Hip Hop star has been attempting to get 50 Cent to box him but has been unsuccessful. Instead, he will have to settle for a match with Aaron Carter.
TMZ learned of this arrangement from Celebrity Boxing’s Damon Feldman. The contract has been signed by both men and the fight is scheduled for June 11 at the Charles Dodge Center in Pembroke Pines, FL. There is no exact word on how this fight will be structured.
It is clear that Benzino and 50 Cent have had their issues for awhile now. This includes calling each other snitches when it comes to federal issues. Benzino has called out the rapper but has not gotten the outcome that he wanted. Now, Carter is stepping in on behalf of one of his favorite rappers.
Aaron Carter shared a video on Instagram once this fight was announced.
“Why would you make fun and pick at one of my favorite rappers, 50 Cent. Why would you do that, huh?
“I will meet you in the ring and we can dance and we can have fun. it will be so much fun, right? this is a legend so don’t call yourself a legend. Nobody believes it, you little cry baby.”
This will be the first celebrity boxing match involving Benzino while Carter has competed before. In his first and only match to this point, Carter was knocked out by Lamar Odom in the first round. Carter has remained active on social media and believes he will have an edge in this match.
“A message to BENZINO let’s dance! I fought a giant and ended up with three concussions and was still standing! I’m curious to see how this plays out…. I had the BIGGEST celebrity boxing match EVER w @celebrityboxing1 and Damon So you’re lucky I’m even giving you this platform. MY LAST POST WAS REMOVED but you CANT remove me!! I’m back and this time it’s gonna hurt. @celebrityboxing1 I’ll be waiting for my contract. Have a blessed day ?,” aaron carter wrote on instagram.
Aaron Carter believes that his match with Odom will put him in an advantageous position. Benzino will have a chance to get a fight under his belt just in case 50 Cent ever wants to step in the ring. To this point, it seems unlikely.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
What To Look For In A Healthy & Effective Energy Drink
Get the most out of your energy drink with key factors to look for.
Our lives can get busy and we often turn to energy drinks to push past that sluggish and fatigued feeling. But just how healthy and effective is our energy drink? With a market so saturated by products, finding the right one can be difficult.
Knowing what to look for in terms of ingredients can really give you a healthy and effective energy drink that is worth your time and money while boosting energy. Trusting a brand is important, but doing the right research can go a long way, especially for those looking to boost their overall health and gains.
Let’s take a look at energy drinks and see what makes these so great for working out and giving you that energy you need throughout the day. Knowing what to look can better prepare you when looking through a saturated market of energy drinks. While there are plenty to choose from, having the right guidelines for you can take you a long way for a healthy and effective product.
Benefits Of Energy Drinks
Energy drinks are designed to give us energy and boost all areas of our gains. Knowing the benefits of energy drinks and what they can do will prove to be effective and will take our training to new heights. Plus, they have great flavors so you can actually enjoy the taste.
Related: Will Pre-Workouts Or Coffee Give You A Better Workout?
Benefits of energy drinks include:
Increased energy: With ingredients like caffeine, energy drinks can increase your energy so you are ready to take on challenge and won’t feel sluggish after a long day (1).
Less Fatigue: Working to break fatigue, they can allow you to push through any barriers that may arise during exercise (2).
More focus: Ingredients will include those to enhance focus and mood for increased alertness and more out of your workouts.
Potential muscle growth and recovery: As a result of less fatigue and increased energy, you may get more out of your workouts and work to build more muscle and enhance recovery.
Potential weight loss: Along with more energy, you may burn more calories potentially leading to increased weight loss for those sculpting goals.
What To Look For
When choosing your energy drink, there are a few things to look for that can make or break what a good product can do. Your energy drink should be healthy, but also effective, and knowing what to look for will make that decision just a bit easier, even with such a saturated market.
Reputation Of Brand
Like all supplements and health products, the reputation of the brand matters and you want to be sure your energy drink is coming from a trusted source. This just takes a little research and some reading on their website to know they are a company looking to produce the best for consumers.
Amount Of Caffeine
Energy drinks do use plenty of caffeine to increase energy and enhanced focus, but for those sensitive to caffeine, this is a big factor to look for (3). On top of that, if you are someone who drinks a lot of caffeine or other caffeinated drinks, or who may take a pre-workout or fat burner supplement high in caffeine as well, this is something to consider so you don’t overload with caffeine.
Added Ingredients
Energy will add other ingredients like taurine, B vitamins, and others to enhance the effects of energy and focus. Considering these and the amount in your energy drink may affect your purchase. If you are new to energy drinks, doing some research into these ingredients is a good idea. For those more advanced lifters and nutrition folks, you may have a preference depending on your needs.
Related: What To Look For On Nutrition Labels & Why It Matters
Amount of Sugar
Sugar comes up all the time when we talk supplements because often times companies will add sugar to enhance the taste. But it isn’t necessary, and while artificial sweeteners have taken over, so too have natural ones so consider this when looking at your energy drink. For those health conscious individuals, sugar can make or break your gains so don’t suffer from drinking unwanted calories.
Flavors & Taste
With that said, your energy drinks should taste good and you should never have to suffer through some bland tasting product. Thankfully ,these companies have begun experimenting with new and interesting flavors so you never grow bored of the taste and can have a product you will love.
Overall Price & Effectiveness
Price matters and we know that. Supplements unfortunately can get expensive, but it is possible to find the right product at an affordable price. When it comes to effectiveness, considering other customer reviews is a good idea just to see how these energy drinks have affected them.
Why Use One?
Using an energy drinks as a supplement is a good idea if it fits your lifestyle. For those looking to increase energy and focus and get the most out of their workouts, considering this into your routine can be a game changer for your goals. If you can handle caffeine and want to get a great workout, then an energy drink may be right for you.
However, there are alternatives for those who don’t want an energy drink like pre-workout supplements or just a regular cup of coffee. And for those looking to avoid stimulants, even consider a stim-free pre-workout for those great ingredients minus any caffeine or other stimulants and the side effects they may cause.
Wrap Up
Energy drinks are great supplements for those looking to enhance their energy and focus to power through any fatigue or sluggish feeling throughout the day. Getting an effective workout is important and looking to a quality energy drink can make or break those gains for the better. Consider an energy drink for all your workout needs, and if it doesn’t fit your lifestyle, then look into those alternatives. Either way, the option for you to have a great workout is right around the corner.
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
Harvard T.H. Chan School of Public Health. “Energy Drinks”. (source)
Petrelli, F.; et al. (2018). “Mental and physical effects of energy drinks consumption in an Italian young people group: a pilot study”. (source)
McLellan, T.; et al. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Snap Supplements Nitric Oxide Booster Review- Blood Flow Support
Improve blood pressure, circulation, and energy with this nitric oxide supplement.
Product Overview
There are many supplements that we focus on, mainly those staple protein powders, pre-workouts, and other more well-known products. However, a supplement like a nitric oxide booster is something to enhance your workouts and may often times be overlooked. What we don’t realize is that we push our bodies to the limit. For most of us, this is natural and we wouldn’t have it any other way. Snap Supplements Nitric Oxide Booster is a great supplement designed to support blood pressure and circulation to aid in not just performance, but our health as well.
A nitric oxide booster is used to raise nitric oxide in your body. The benefits of better nitric oxide levels include circulatory support, better immunity, increased circulation, and healthier heart function, among others. Snap Supplements Nitric Oxide Booster is created with clean and effective ingredients to do this and much more and works to increase nitric oxide for the best results possible.
Snap Supplements Nitric Oxide Booster is great for supporting blood pressure and helping circulation to improve your workouts and daily life.
Snap Supplements is on a mission to create premium supplements so people can live their best life. They combine modern science with generations of nutritional knowledge in efforts to create natural and high-quality supplements that are formulated for optimal health impact and results. Carefully selecting the most pure ingredients, Snap Supplements works to enhance your training, performance, and health so you thrive inside and out of the gym.
Snap Supplements Nitric Oxide Booster Highlights
Snap Supplements Nitric Oxide Booster is a great supplement for those looking to support blood pressure and support better circulation. What you will find with this nitric oxide booster are benefits towards lung function and respiratory health, better immunity, more supported circulatory health, and healthier heart function.
With clean ingredients sorted into three separate blends, Snap Supplements works to not only ensure optimal performance, but quality health as well. This supplement is vegan, gluten-free, and non-GMO with no sugar added to work with any diet or lifestyle. A 90 count offers 45 servings per container with 2 capsules as a serving size to pump you with these great ingredients.
Ingredients
Nitric Oxide Complex (1.5g)
Nitric Oxide Boost Blend
L-Citrulline: May increase exercise capacity and decrease fatigue and soreness (1). Can also help boost L-arginine.
L-Arginine: Can increase nitric oxide leading to better blood circulation and flow (2).
Amino Acid Support Blend
L-Taurine: Can boost physical performance and support your metabolism (3). May also help with hydration and electrolyte balance in the cells.
L-Norvaline: May increase workout performance and decrease recovery time between workouts. May also improve energy and reduce exhaustion.
Stamina Surge Blend
Tribulus Fruit Extract: Can improve nitric oxide and testosterone levels for better performance and stamina.
Asian Ginseng Root: Can enhance nitric oxide while reducing inflammation and improving brain function (4).
Other Ingredients
L-Arginine Alpha Ketoglutarate, L-Arginine HCL, Vanadyl Sulfate, Muira Puama Bark Extract, Vegetarian Capsule, Magnesium Stearate, Silica, Vitamin B3
Number Of Ingredients
11
Number Of Servings
45
Serving Size
2 capsules
Best Way To Take
Take 2 capsules with light food and water one to two times per day.
Price & Effectiveness
Snap Supplements Nitric Oxide Booster is a great supplement for those athletes and fitness folks seeking to improve circulation and blood pressure. With 45 servings per container, 2 capsules as a serving size offers a 90 count and can deliver these clean and effective ingredients in an impactful way.
Pros
Effective ingredients
Great benefits towards improving circulation and supporting blood pressure
90 count for optimal servings
From a reputable company in Snap Supplements
Cons
Proprietary blend
Price: $34.16
Who This Is Best For & How Best To Take It
This nitric oxide supplement is best for those athletes or general fitness enthusiasts looking to boost nitric oxide levels in efforts to support blood pressure and help with circulation. For those seeking the best in performance, looking to a supplement like this may seem a bit foreign to you, but is necessary for producing great gains.
This is also helpful for people who may want a supplement that don’t work out as frequently as general athletes. With support for immunity, circulatory health, and heart function, consulting an expert is wise, but this supplement may help with those needs.
It is best to use this supplement by taking 2 capsules with light food and water one to two times per day. It is also smart to include this with a cardio and weightlifting routine.
Overall Value
Snap Supplements Nitric Oxide Booster is a great supplement for those looking to improve their performance and daily life. Great for supporting blood pressure, helping with better circulation, and improving overall heart function, what you will find is a host of benefits to better all areas of your gains. Snap Supplements knows what athletes need and seeks to produce only the best supplements around. What you are really getting is an effective nitric oxide supplement from a reputable company with clean and effective ingredients. Try Snap Supplements Nitric Oxide Booster and raise those nitric oxide levels today.
Try Snap Supplements Nitric Oxide Booster 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 Snap Supplements and Envato
References
Takeda, K.; et al. (2011). “Effects of citrulline supplementation on fatigue and exercise performance in mice”. (source)
Rezaei, S.; et al. (2021). “The effect of L-arginine supplementation on maximal oxygen uptake: A systematic review and meta-analysis”. (source)
Waldron, M.; et al. (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
Bach, H.; et al. (2016). “Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis”. (source)
Breon Ansley Shares High Volume Back Workout Ahead of Tampa Pro
Breon Ansley is working hard to earn his spot at the Olympia.
Days out from the 2022 Tampa Pro two-time Classic Physique Olympia champion Breon Ansley shares his high volume back training routine. With hopes of earning his way onto the Olympia stage, Ansley is working hard and digging deep.
Arnold Classic 2022 Performance
Unfortunately the former reigning Classic Physique Olympia champion couldn’t get back on track as hoped. Breon Ansley was once the most feared man in the Classic Physique division. Now he has been regulated to being third or fourth in the category.
Chris Bumstead and Terrence Ruffin both appear to have firmly cemented their position over Ansley. Ruffin would once again take top honors at the 2022 Arnold Classic while Ansley took third. But despite his performance, Breon Ansley isn’t done with the Classic Physique division quite yet.
Working Back
With just days to go before the 2022 Breon Ansley has shared some of the training he’s been incorporating ahead of the show. From the details it appears that Ansley is leaving nothing to chance.
Hoping to redeem himself at the Tampa Pro, Breon Ansley has doubled down on making gains for the show. Hoping to show he still has what it takes to compete with the best of the best, Ansley is showing supreme dedication in his prep.
“These next two weeks specifically we are not gonna go too heavy, really focus on a lot of volume and a lot of pace and then that third week is gonna be… We’re going to maybe lower the reps and get a little bit more heavier and really grind that out on the heavy side a little bit.”
“There is many phases throughout the prep. So you’ve got to be in tune with what’s going on, you got to really check the balances a lot on a day-to-day basis because things change…”
The full back workout included the following:
Pull-ups
Bent-over dumbbell rows
Lat pull-downs
Bent-over rope pull-downs
Wide grip seated cable rows
Incline back extensions
You can see full details of his training here.
Do you think Breon Ansley can turn back the hands of time?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Snap Supplements Nitric Oxide Booster Review
Improve blood pressure and circulation with this nitric oxide supplement.
Product Overview
There are many supplements that we focus on, mainly those staple protein powders, pre-workouts, and other more well-known products. However, a supplement like a nitric oxide booster is something to enhance your workouts and may often times be overlooked. What we don’t realize is that we push our bodies to the limit. For most of us, this is natural and we wouldn’t have it any other way. Snap Supplements Nitric Oxide Booster is a great supplement designed to support blood pressure and circulation to aid in not just performance, but our health as well.
A nitric oxide booster is used to raise nitric oxide in your body. The benefits of better nitric oxide levels include circulatory support, better immunity, increased circulation, and healthier heart function, among others. Snap Supplements Nitric Oxide Booster is created with clean and effective ingredients to do this and much more and works to increase nitric oxide for the best results possible.
Snap Supplements Nitric Oxide Booster is great for supporting blood pressure and helping circulation to improve your workouts and daily life.
Snap Supplements is on a mission to create premium supplements so people can live their best life. They combine modern science with generations of nutritional knowledge in efforts to create natural and high-quality supplements that are formulated for optimal health impact and results. Carefully selecting the most pure ingredients, Snap Supplements works to enhance your training, performance, and health so you thrive inside and out of the gym.
Snap Supplements Nitric Oxide Booster Highlights
Snap Supplements Nitric Oxide Booster is a great supplement for those looking to support blood pressure and support better circulation. What you will find with this nitric oxide booster are benefits towards lung function and respiratory health, better immunity, more supported circulatory health, and healthier heart function.
With clean ingredients sorted into three separate blends, Snap Supplements works to not only ensure optimal performance, but quality health as well. This supplement is vegan, gluten-free, and non-GMO with no sugar added to work with any diet or lifestyle. A 90 count offers 45 servings per container with 2 capsules as a serving size to pump you with these great ingredients.
Ingredients
Nitric Oxide Complex (1.5g)
Nitric Oxide Boost Blend
L-Citrulline: May increase exercise capacity and decrease fatigue and soreness (1). Can also help boost L-arginine.
L-Arginine: Can increase nitric oxide leading to better blood circulation and flow (2).
Amino Acid Support Blend
L-Taurine: Can boost physical performance and support your metabolism (3). May also help with hydration and electrolyte balance in the cells.
L-Norvaline: May increase workout performance and decrease recovery time between workouts. May also improve energy and reduce exhaustion.
Stamina Surge Blend
Tribulus Fruit Extract: Can improve nitric oxide and testosterone levels for better performance and stamina.
Asian Ginseng Root: Can enhance nitric oxide while reducing inflammation and improving brain function (4).
Other Ingredients
L-Arginine Alpha Ketoglutarate, L-Arginine HCL, Vanadyl Sulfate, Muira Puama Bark Extract, Vegetarian Capsule, Magnesium Stearate, Silica, Vitamin B3
Number Of Ingredients
11
Number Of Servings
45
Serving Size
2 capsules
Best Way To Take
Take 2 capsules with light food and water one to two times per day.
Price & Effectiveness
Snap Supplements Nitric Oxide Booster is a great supplement for those athletes and fitness folks seeking to improve circulation and blood pressure. With 45 servings per container, 2 capsules as a serving size offers a 90 count and can deliver these clean and effective ingredients in an impactful way.
Pros
Effective ingredients
Great benefits towards improving circulation and supporting blood pressure
90 count for optimal servings
From a reputable company in Snap Supplements
Cons
Proprietary blend
Price: $34.16
Who This Is Best For & How Best To Take It
This nitric oxide supplement is best for those athletes or general fitness enthusiasts looking to boost nitric oxide levels in efforts to support blood pressure and help with circulation. For those seeking the best in performance, looking to a supplement like this may seem a bit foreign to you, but is necessary for producing great gains.
This is also helpful for people who may want a supplement that don’t work out as frequently as general athletes. With support for immunity, circulatory health, and heart function, consulting an expert is wise, but this supplement may help with those needs.
It is best to use this supplement by taking 2 capsules with light food and water one to two times per day. It is also smart to include this with a cardio and weightlifting routine.
Overall Value
Snap Supplements Nitric Oxide Booster is a great supplement for those looking to improve their performance and daily life. Great for supporting blood pressure, helping with better circulation, and improving overall heart function, what you will find is a host of benefits to better all areas of your gains. Snap Supplements knows what athletes need and seeks to produce only the best supplements around. What you are really getting is an effective nitric oxide supplement from a reputable company with clean and effective ingredients. Try Snap Supplements Nitric Oxide Booster and raise those nitric oxide levels today.
Try Snap Supplements Nitric Oxide Booster 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 Snap Supplements and Envato
References
Takeda, K.; et al. (2011). “Effects of citrulline supplementation on fatigue and exercise performance in mice”. (source)
Rezaei, S.; et al. (2021). “The effect of L-arginine supplementation on maximal oxygen uptake: A systematic review and meta-analysis”. (source)
Waldron, M.; et al. (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
Bach, H.; et al. (2016). “Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis”. (source)
Jay Cutler Speaks On Cedric McMillan’s Legacy: ‘One Of The Best Physiques We Have Seen In Quite Some Time’
Jay Cutler reflects on Cedric McMillan’s time in bodybuilding and how special his physique was.
It has been a couple weeks now since the bodybuilding world lost another legend in Cedric McMillan. This is another death that has hit the sport hard and many have been remembering McMillan in different ways. Jay Cutler spoke on his podcast about the legacy that McMillan built on stage and how he will be remembered.
On a recent episode of Cutler Cast, the bodybuilding legend spoke on his time spent with McMillan during his prime.
“He was a big figurehead in our industry and he was someone people looked upon. And He was one of the big aesthetic guys and probably one of the best physiques we have seen in quite some time. It’s just always very hard to peak perfect. I remember when I saw him in the Nationals, I just said like this guy could be like the next Ronnie Coleman.”
Jay Cutler made comparisons for Cedric McMillan to Ronnie Coleman early in his career. This is a competitor that Cutler knows very well given their own history. In 2006, Cutler won his first Olympia title, ending Coleman’s eight-year reign as champion on the biggest stage.
Cutler continued to speak on the sport of bodybuilding and the recent string of deaths. Shawn Rhoden and George Peterson passed away at the end of 2021 and these were other instances where the sport was shaken up.
There are many competitors who have won the Olympia and found themselves at the top of bodybuilding at age 30 and 40. Cutler believes that bodybuilding is a young man’s game.
“I’m just gonna state what my thought on all this is, okay. I’ve said it before. You know bodybuilding used to be a young man’s game… Chris Dickerson won Mr. Olympia at around 40. Obviously, we saw Shawn Rhoden win (Mr. Olympia) at 43. There’s not to say you can’t do it. But is it suggestive to be a competitive bodybuilder on that level into your 40s? I think not.”
Jay Cutler put together one of the best bodybuilding careers of all-time. He has maintained an elite physique in retirement but does not believe competitors should maintain this championship physique preparing for competition.
“Not to say that it’s bad to get ready for a bodybuilding competition but the professional top tier, Mr. Olympia level, I’m not so sure about it.
Two or three Olympias I’m like, ‘why do I do this?’ It shouldn’t be like that. You’re the best in the world at what you do. I was trying to defend the title and I was dehydrated to the point where my mind just wasn’t there. It was always the dehydration process that was the hardest for me.”
Jay Cutler has been open about PED use in retirement and believes that athletes should get blood work done regularly. This is a way to make sure that bodybuilders are healthy and if not, they know what needs to be improved.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Joe Rogan Defends Mike Tyson Punching “Annoying” Passenger On Plane: ‘You Probably Earned It’
Joe Rogan recently shared his opinion on Mike Tyson’s incident on the plane and it matches many other popular stances.
Mike Tyson made headlines on Thursday after repeatedly punching a passenger that was sitting behind him on a flight. After watching the videos of the incident, many sided with Iron Mike as the man is seen bothering Tyson constantly. Joe Rogan recently hopped on board defending Tyson.
During the videos, released by TMZ, the man is seen leaning over Tyson’s seat saying something. Tyson verbally warned the man to stop but he did not listen. Later, Tyson’s reps claimed that the man threw a water bottle at Tyson while being intoxicated. This is the reason many have spoken in defense of Tyson and believe the man was in the wrong.
During an episode of The Joe Rogan Experience, the podcast host spoke on how “annoying” the man was and he earned what he got.
“That dude was a douche bag. He was annoying one of the baddest motherfu**rs that’s ever walked the face of the earth. That’s so dumb. That’s not even kicking a beehive, that’s like headbutting a beehive,” Joe Rogan said.
“If you find yourself and Mike Tyson’s reaching over the back of an airline seat and he’s punching you in the face, I think you probably earned it. I think you probably earned it. The guy was super annoying man. It’s like people get crazy.”
This is becoming a trend where fans believe that athletes and celebrities will not fire back because of who they are. In today’s age of social media, there are many instances where athletes are seen going back at fans who have either said insulting things or even throwing items.
This is an issue Joe Rogan addressed. He explains how these athletes and celebrities are people as well and will take action if needed.
“They think just because he’s Mike Tyson, he’s famous, he can’t just punch you but you’re annoying him. He’s going to just f***ing hit you like a normal person would.”
Mike Tyson returned to the ring for one final fight in 2020 against Roy Jones Jr. He is a retired boxer with some of the best hands of all-time. In retirement, Tyson has started his own podcast and remains active, both in the gym and the media.
This is another instance where a fan is provoking an athlete not expecting any repercussions. It is becoming common where fans are crossing boundaries with athletes and it is not always wrong for the athletes to take action just because they are famous.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
3 Proven Ways To Boost Muscle Growth For Real Results
Take the guessing game out of your routine.
“If you love life, don’t waste time, for time is what life is made up of.”
The above quote is from the late, great, Bruce Lee. The Jeet Kune Do creator, movie star, and world philosopher was a busy man and regarded his time as one of his greatest commodities. And we should do the same. While we might not all be movie stars or that of celebrity status, we have busy lives. Between work, personal time, relationships, and working out, sometimes we feel spread thin. But our muscle growth shouldn’t suffer just because we are busy.
Many of us are going to the gym and slugging it out in an all-out war against the weights. While guts get the glory and going H.A.M. is definitely a real thing, the old adage of working smarter and not harder definitely applies. Like anything, you want to take a cerebral, as well as action-oriented solution, to your building goals and that starts with research and experimentation. On top of this, seeking advice from professional athletes and those bodybuilders we know and love can go a long way.
Muscle growth seems to be a mysterious topic for a lot of fitness enthusiast. Whether it’s the beginner who doesn’t know where to start or the builder who’s reached a plateau, nailing down a clear and concise plan for muscle growth seems to be elusive…until now.
We have narrowed down three proven ways to boost muscle growth. While there are of course plenty of ways to do so, we wanted to share these 3 tips because we feel they can be very beneficial to you. By putting these into your routine, you set yourself up for better success come your workout.
3 Proven Ways To Boost Muscle Growth
Let’s take a look at 3 proven ways to boost muscle growth so you can get the most out of your muscle building and physique sculpting goals. Stop wasting your time by doing the same stuff and work to build muscle effectively and efficiently so you see the best gains possible.
1. Time Under Tension
Time under tension (TUT) is like the pi symbol in mathematics. It’s the building block for muscle growth, and what you need to focus on if you want to get bigger. Tension promotes amino acid transport into the muscles, activates the mTOR pathway of protein synthesis, and triggers small injuries in the muscle cell structure that leads to repair and additional growth (1).
This added resistance can come in the form of many different exercises, but here is where cable machines can be beneficial. That added level of support while working out, plus the tension of the cable offers resistance great for building gains. Of course, resistance bands are designed for this purpose well.
Related: Jim Stoppani Answers: Should You Lift Light Weight Or Heavy For Optimal Muscle Growth?
2. Eccentric Contractions
There are two ways your muscles exert force, concentrically (shortening) and eccentrically (lengthening). Eccentric contractions work when your muscle works against an opposing force and then needs to back track and reverse that movement. The benefit to eccentric contractions are that you will get stronger and increase muscle mass given the added tension and need for the movement to take place (2). Plus, more structurally, you will build stronger connective tissue for additional support.
A great way to apply this to your regular workout would be to load a weight slightly higher than what you normally do for a specific exercise, and have a partner help you with the positive (concentric) portion of the exercise, then do the negative (eccentric) portion without assistance. Not only do you get the benefit of performing this eccentric movement, but you also will have the support of a partner to aid in all your goals.
Related: Supercharge Muscle Growth and Recovery with Full Body Workouts
3. Don’t Blow Your Back Out
Your spine is the epicenter combining brain and brawn, literally. With that being said, protecting it should be one of your highest priorities. If you can’t move, you can’t build muscle, so protecting your back is key. One of the best ways of protecting your back while building muscle in the very same area are front squats.
Front squats are great for activation of the vastus medialius (quadriceps) and the biomechanics are better for your body in general than a back squat of the same weight. Front squats can also reinforce form so you take technique more seriously for added safety.
Can Supplements Help Boost Muscle?
Supplements have proven to be great aids to building muscle, so long as they are from reputable brands and contain premium ingredients. Some staple supplements used to increase muscle include things like protein powders to pump you with protein for growth and better recovery (3), pre-workouts to increase energy and get the blood flowing for muscle pumps (4), and BCAAs as intra-workout fuel to stimulate growth and burst through fatigue (5).
However, if you are more advanced and are seeking more out of your supplementation routine, give mass gainers and casein protein a try. Able to pump you with protein, as well as other ingredients, you will find these two supplements are game changers for those serious about building muscle.
When it comes to supplements, finding only the highest quality products will give you comfort in knowing what you are putting in your body is working for you and your gains.
Wrap Up
Building muscle is hard but these 3 ways to boost muscle growth are great as you look to get the most out of each and every workout. While there are many other tips that can help you build muscle like nutrition and adequate rest, we felt these were some of the most overlooked. Incorporate these building blocks into your routine and let us know if it helps you get the most out of your workout. You will find is that muscle growth depends on a number of factors, but at the end of the day, by following the most effective steps, you can get there no problem. With these three tips, as well as with proper supplementation, you can build muscle, tone your physique, and see those results you want most.
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
Burd, N.; et al. (2012). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. (source)
Hody, S.; et al. (2019). “Eccentric Muscle Contractions: Risks and Benefits”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (source)
Blomstrand, E. (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Valeria Orsini Profile & Stats
The biography, life, and accomplishments of Valeria Orsini
Valeria Orsini is a fitness model and social media influencer with a toned and sculpted physique from years of work. A top model, she uses her platform to inspire others to see the change they want most.
Below is a complete breakdown of Valeria Orsini’s profile, stats, biography, training and diet regimens.
Full Name: Valeria Orsini
Weight
Height
Date Of Birth
Under 115 lbs.
5’3”
1/19/1990
Profession
Era
Nationality
Fitness Model, Social Media Influencer
2010
American
Biography
Valeria Orsini was born in Atlanta but moved to Miami when she was very young. She was always into fitness even as a young child and was always engaged with fitness related sports and activities. Once she found weightlifting, this took her routines to new heights and she would train multiple times a day. She loved how her physique started to change and she couldn’t stop.
Using social media as her platform, she began uploading workout videos in efforts to help others start to reach their goals. On top of this was diet and lifestyle advice to round out a great platform. While she found success as an online fitness coach, she did transition into the modeling industry. What started with swimwear and lingerie then turned to fitness.
Now with a number of brands under her belt, she is a top model with tons of exposure. She continues to use her platform to inspire others and post videos to help others see their physique goals unfold.
Training
When it comes to Valeria and her training, she does tailor workouts depending on her goals and what she is trying to achieve. Usually, she works out 5 days per week and enjoys more than just lifting, always trying to diversify her workouts. For strength training, typically this is around 3-4 times a week to maintain her physique.
Lower Body Workout
Warm-Up
Workout
Leg Press: 3 sets, 15 reps
Hack Squat: 3 sets, 15 reps
One Leg Pushdowns: 3 sets, 10 reps each leg
Elevate Squat Pulses: 3 sets, 20 reps
Barbell Lunges: 3 sets, 10 reps
Barbell RDL: 3 sets, 15 reps each leg
Cable Glute Kickbacks: 3 sets, 15 reps each leg
DB In and Outs: 3 sets, 20 reps
Hanging Leg Raises: 3 sets, 20 reps
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Nutrition
Like all bodybuilders and fitness models, Valeria is incredibly conscious of what she puts into her body. Eating whole foods and watching her portions is key in her keeping up with a healthy diet. Her meals consist of things like chicken, fish, and other lean meats, oats and complex carbs, and a variety of greens and other vegetables.
Supplementation
While Valeria uses her own choice of supplements to improve training and performance, knowing which supplements can work for you and your bodybuilding goals can offer the best results possible. Valeria utilizes a premium fat burner to help burn stored fat, suppress appetite and cravings, and boost metabolism to burn more calories all in efforts to see those weight loss and fat loss goals become reality.