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‘The World’s Strongest Child’ Who Lifted 300 Pounds At Age 14 Has Changed Dramatically
Jake Schellenschlager, who became known as ‘The World’s Strongest Child’ has continued to excel in fitness.
Jake Schellenschlager became known early for his incredible feats of strength at a young age. The 14-year-old powerlifter was setting records for his age and weight from his early days of competing. Schellenschlager, known as ‘The World’s Strongest Kid,’ has continued his fitness journey over the years and has changed dramatically.
Schellenschlager began weightlifting when he was 12 years old. He would see his father working out in the garage and wanted to be part of it. It did not take Schellenschlager long to develop incredible strength and do something great with it.
By age 14, the world’s strongest child was able to deadlift 300 pounds. He began competing that year and set new world records for his weight and age during the Powerlifting Bench Press Championships. This was his goal when he first started working out.
Jake Schellenschlager began training with Mike Sarni and this is when he officially Tok the next step. His overall strength was impressive and it was almost unstoppable when combined with his mental toughness and drive.
The World’s Strongest Child follows a long line of children who have made headlines because of their incredible strength or physique.
Richard Sandrak quickly became known as ‘Mini Hercules.’ He began training at a young age and displayed a shredded physique from the time he was a child. Mini Hercules began working out and participating in martial arts at a young age. By age six, Sandrak was able to bench press 180 pounds and upped that number to 210 pounds by eight years old. Mini Hercules was pushed hard by his father but claims that he was never forced into anything.
In recent years, another video has surfaced of Amir the Hulk, a young boy who does not have much body fat because of his condition called Berardinelli Seip. This is a rare condition that sees a child lose all body fat at birth.
Jake Schellenschlager’s drive is different than others. He began lifting at a young age and has remained interested and focused on building a strong physique. He will continue to build that strength and add more size to an already impressive physique.
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Talking Huge With Craig Golias: Are Big Name Bodybuilders Cheating Clients With Their Coaching Plans?
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Craig Golias reacts to famous bodybuilders hiring staff to create coaching plans for clients.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias shares his thoughts on bodybuilding coaching plans, Aaron Singerman’s sentencing, and Mark Wahlberg’s recent physique update at 50 years old.
This was another news-packed week in the world of bodybuilding and strength sports. So we broke down the top news stories with Craig Golias to get his thoughts, reactions, and insight on the most engaging moments in bodybuilding this past week. Our key topics discussed cover Aaron Singerman’s 4.5 year prison sentence and whether he will serve a full sentence. Craig also provides insight as a fellow bodybuilding coach about top tier coaching plans. Is it okay for a big name bodybuilder to hire staff to help write their plans and coach clients? Lastly, Craig reacts to Mark Wahlberg’s recent physique transformation. Let’s jump into it.
Aaron Singerman’s Prison Sentence
It was announced over the past week that Aaron Singerman was finally sentenced after a long legal battle regarding his previously owned company Blackstone Labs. He ultimately plead guilty for conspiracy to sell anabolic steroids and other banned substances in his Blackstone Labs products – as well as promoting misinformation on said projects.
Craig Golias holds a pretty stern stance here. Do things the right way and you won’t have to worry about getting caught. Craig doesn’t understand why Aaron Singerman and Blackstone Labs felt the need to include banned substances in their products. Would it really lead to that many more sales?
How legitimate are famous bodybuilder coaching plans?
This week’s biggest topic covers the concept of bodybuilding training plans. Is it fair for a big name bodybuilder or coach to hire a team to help guide clients? If a training plan is promoted as directly from the mind of a famous coach or athlete? Is the client getting cheated if the person messaging them is actually a staff member and not the legend himself?
Craig Golias initially thinks that this is a cheat. That bodybuilders and coaches should always directly train their clients. Blanket training plans don’t account for the individual needs of a client. A major bodybuilding legend or guru should understand this. If they take a clients money only to have a staff member give a cookie cutter plan (perhaps overseen by the legend), it’s not the same thing as direct coaching.
That being said, Craig Golias warns that you get what you pay for. If you are paying lower towards $100 for coaching, you’ll probably get a bad training plan. There are no bargain coaches that are truly worth paying for. Invest in good coaching and you’ll get a good experience.
But what about famous bodybuilders who receive likely thousands of requests? How do they upscale to successfully train a larger clientele? Craig Golias considers this and starts to backtrack slightly. Perhaps there is a fair way to hire staff to help so long as the bodybuild or guru is also very hands on. But ultimately, if a person simply uses their name to sell a program made by others – it’s a scam.
Wrap Up
You can check out the full conversation in the latest episode of Talking Huge above. Watch Craig go into full detail about additional topics such as Mark Wahlberg’s latest physique and answer fan questions. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Dexter Jackson is Still Training Hard in Retirement at 210 Lbs, Hints at Big News
Dexter Jackson is hints at big news as he trains hard in the gym.
The legend Dexter Jackson may be retired from competition but that doesn’t mean he isn’t still pushing hard in the gym. Jackson is definitely downsized since we last saw him, but he definitely has plenty of muscle on his frame. The 2008 Olympia champion is looking strong and is even hinting at big news to come.
Jackson has always been sharp as a blade. Whether in season or off season, Jackson has always been in great shape. The one-time Olympia champion is looking incredible even in retirement. Jackson is the winningest bodybuilder of all-time. With every triumphant victory Jackson further cemented his legacy as an all-time great bodybuilder.
After retiring from competition, the bodybuilding community saw firsthand how Dexter Jackson downsized. Jackson was once over 220lbs. Now the bodybuilding legend has downsized to 210lbs. But that by no means suggests he’s lost a step. On the contrary. Jackson is still training hard and looking strong in the gym.
Still in Top Form
Recently Dexter Jackson posted a video of himself training chest with some hefty dumbbells. In the video Jackson looked as strong as ever as he pushed the weight with ease.
Jackson also made another post recently. In this post of Jackson performing bicep training he hinted at big news coming.
Oh yeah we working!! Still sitting at 210 baby!!! Got something big coming up so follow my journey!! ???????
With “something big” on the horizon it’s clear that Dexter Jackson is still a man to watch in the bodybuilding community.
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.
7 Foolproof Tips For Losing Fat
Most People Have Losing Fat Wrong
Most people are going about losing fat all the wrong way. I admit I once did too. But who’s to blame us? There are a multitude of resources out there telling you a bunch of different things.
It sucks to work your fingers to the bone and not see the results you want. Putting in countless hours in the gym and doing everything you can to have subpar results is not fun.
Imagine finally being able to lose the fat you want and getting the body you desire. Follow the 7 tips in this article, and you’ll be ahead of the curve and have a surefire way to build a lean, chiseled physique.
1. Caloric Deficit
Being in a caloric deficit is the MOST important thing to losing fat. It doesn’t matter how hard you work out, if you’re in a caloric surplus, you’re going to gain weight.
You can’t out-train a bad diet. PERIOD! You know the guys I’m talking about. They’re huffing and puffing on the treadmill and you see them in the gym pretty consistently yet they’re still fat.
If you’re wondering why it’s because they’re in a caloric surplus. They can work day in and day out on that elliptical but if they’re feasting every chance they get, they’re just going to be a hamster on the wheel.
Don’t be that guy!
2. Strength Train
If you’re the guy I was just talking about that’s going ham on the elliptical/treadmill every day, then you’re impeding your fat loss results.
Sounds crazy right?!?!
How can I be slowing down losing fat if I’m working hard and doing a lot of cardio?
Well, it’s simply because you’re not building muscle. You need to build muscle to speed up your metabolism. You see, the more muscle you have, the higher your basal (resting) metabolic rate.
This is the amount of calories you burn at rest. The higher your resting metabolic rate, the more calories you burn LITERALLY doing NOTHING.
How’s that for a magic pill.
So get off the treadmill and start lifting weights and strength training a few days a week. Just make sure you’re wearing the right shoes.
Work smarter, not harder.
3. Nutritional Targets
I’m a big believer in flexible dieting and still being able to eat like a king from time to time. But the ancient Greek had it right, “everything in moderation.” Most of your meals should be healthy and hitting certain targets based on your bio parameters.
Everyone will have different targets they should be aiming for. It depends on a number of factors – weight, body fat percentage, activity level, goal, etc.
As mentioned above, you’ll need to be in a caloric deficit to lose weight. So if your goal is to cut, then your calories and macros will be completely different then if your goal is to maintain your weight or gain mass.
Aside from hitting a goal caloric intake, you’ll need to make sure you’re consuming the proper macronutrients (protein, fat, carbohydrates) ratio.
I told you the three most important things you should do to lose fat, but the rest of these tips here are to help you get the most out of your fat loss journey.
4. HIIT Training
HIIT training stands for high-intensity interval training. You may have heard of it before. This is training at a very high-intensity for a short period of time followed by short rest periods.
Research has shown that these aides in fat loss.
On top of that, this training style is a great way to get a quick workout that builds both strength and endurance.
5. Sports
Playing sports is a fun way to burn calories without dreading every workout. Whether it’s basketball, tennis, boxing, etc. it doesn’t matter as long as it requires moving and is FUN!
Sports will also improve your athletic ability, agility, and coordination.
As an added bonus, sports builds your character and helps you connect with people.
Let’s go!
6. Walking
Walking has got to be the most underrated exercise. Not only is walking relaxing, but it burns calories and gets your heart rate up. Talk about a cheat code to exercising.
Another benefit of walking is that it’s a low-intensity exercise. That means you can do it on your rest day as a form of active recovery. (Just don’t tell your competition about your new way to burn calories while resting.)
*Protip: go on a walk with a friend, make a phone call, or listen to an audiobook. This will let you kill two birds with one stone. It also makes the walk go by way faster. Next thing you know, you’ve already been walking for an hour and have burned a few hundred extra calories. Be it connect with a friend or learn something new, walking is a perfect tool to add to your fat loss toolbelt.
7. Sleep
Everyone knows the importance of sleep, but few take it seriously. Sleep helps your body recover from all the work you’ve put it.
Sleep repairs your muscles and build them up quicker. Also, you have more energy to take on the day ahead of you and you’re less sore.
There have been studies that show that not getting enough sleep impairs your ability to lose fat.
Don’t take this lightly!
Conclusion
There you have it, 7 foolproof tips to losing fat. Apply all these tips (especially the first three), and you will 100% lose fat!
Follows us on Facebook and Instagram and leave a comment below letting us know some of the things you’re doing to lose fat!
Best Protein Chips For Energy & Protein-Packed Snacks 2022
These protein chips can provide for a great snack for all your protein needs.
Finding the right snack to fill us up while also being healthy can be tough, but protein chips are that crunchy and delicious snack to give us everything we need. Protein is essential and can fill us up while giving us great gains, especially when it comes to our bodybuilding and fitness goals. With the right snack, we can curb hunger and give ourselves the best chance at seeing the right gains as effectively as possible. With companies putting an emphasis on health, protein chips are that perfect protein-pack snack to deliver all of those gains we want most.
We’ve put together a list of the Best Protein Chips so you can see just what is out there. Knowing the top brands and best products will better prepare you for all of those gains you want to see most.
Best Protein Chips 2022
Best Protein Chips Overall
The best protein chips overall will pump you with protein to keep you full while also being healthy and effective. Low in calories while being tasty will ensure you don’t suffer from a poor snack.
Quest Protein Chips
Number Of Servings
1 Bag
Calories
140
Protein
19g
Carbs
5g
Fat
4.5g
Sugar
1g
Flavors
Spicy Sweet Chili, Chili Lime, Loaded Taco, Nacho Cheese, Ranch
Quest Protein Chips are a tortilla style chip packed with protein with tons of amazing flavors. With 19g of protein, you will find a low carb and fat total, very little sugar, and just 140 calories. Perfect for feeding your cravings and settling that hunger debate in your head, these are a versatile and convenient snack perfect for all occasions and for all types of people, whether your hardcore, competitive, or just doing it for fun.
Quest Protein Chips are loaded with protein with plenty of flavors to keep you full and seeing serious gains.
Pros
High in protein for the right amount with low carbs and fat
Nice flavor options for the variety and taste
From a reputable company in Quest Nutrition
Cons
Texture of these chips may be a bit chalky
Price: $23.76/ 12 Pack
Check out our individual review for Quest Protein Chips here!
Best Organic Protein Chips
For those looking to eat organic and put the best in their bodies, organic protein chips will deliver those protein needs while also containing all organic ingredients.
IWON Organics Protein Puffs
Number Of Servings
1 Bag
Calories
180
Protein
10g
Carbs
21g
Fat
7g
Sugar
3g
Flavors
Nacho Cheese, Mesquite BBQ, Sweet Dijon, Spicy Sweet Peppers, Korean BBQ, Cheddar Cheese, Red Pepper, Caramelized Onion
IWON Organics Protein Puffs are packed with plant-based proteins for that crunchy and protein-packed snack. Great for fitness folks, serious athletes, or just everyday people in need of a healthy snack, these puffs have 10g of protein, 5g of fiber, and only 3g of sugar, all while sitting at 180 calories. Great flavors for variety and made with pure organic ingredients, you can’t go wrong with IWON.
IWON Organics Protein Stix are crunchy protein sticks and puffs with 10g of plant-based proteins and great flavors.
Pros
Dense nutrient profile with plenty of protein
Interesting and fun flavors for nice variety
Pure organic ingredients for those looking to eat all organic
Cons
A little higher in fat and carbs than some may like
Price: $22.92/ 8 Pack
Best Protein Chips For Energy
Energy is key in getting the best workout possible and by working with the right brand of protein chips, you can better tackle those energy needs for only the best workouts.
Popcorners Flex Protein Chips
Number Of Servings
1 Bag
Calories
120
Protein
10g
Carbs
13g
Fat
3g
Sugar
3g
Flavors
Barbeque, Buffalo, Cheddar Sour Cream
Popcorners Flex Protein Chips are perfect for those on-the-go energy needs. At just 120 calories, 10g of protein and 4g of fiber give you everything you want and need from these delicious protein snacks. Made with plant-based protein powder, these can help power you through the day and are packed with tons of flavor as well.
Popcorners Flex Protein Chips are convenient and protein-packed chips with 10g protein to give you plenty of energy.
Pros
Great for energy and giving you fuel with 10g of protein
Good taste and texture or a protein chip
Low in fat and high in fiber
Cons
Could have lower net carbs to be conducive with more diets, like keto
Price: $17.49/ 20 Pack
Best Protein Chips From Real Food
Real food products are important and eliminate those artificial additives that can spoil a good snack. The right protein chips from real food will deliver clean gains and the best benefits.
Kalahari Crisps
Number Of Servings
1 Bag
Calories
100
Protein
20g
Carbs
Less than 1g
Fat
2g
Sugar
0g
Flavors
Original, Rosemary Citrus, Southwest Verde
Kalahari Crisps are air-dried beef chips that deliver a great crunch with fun flavors. Made with real food ingredients, these give you 20g of protein and are the perfect snack to keep you full and offer a healthy option for your diet. Very low in carbs, fat, and calories, you can’t go wrong with a real food in these beef chips.
Kalahari Crisps are air-dried beef chips with 20g protein for that healthy snack any time of day.
Pros
High in protein while being low in calories, carbs, and fat
Made with real food ingredients to optimize your health
Gluten-free, soy-free, and contain 0g of sugar
Cons
High in price per serving
Texture and taste may be unusual for some
Price: $21.99/ 6 Pack
Best Gluten-Free Protein Chips
For those looking to eat gluten-free, finding those options can be challenging. However, gluten-free protein chips do exist and can give you the best in terms of health, gains, and those gluten-free needs.
Shrewd Food Protein Puffs
Number Of Servings
1 Bag
Calories
90
Protein
14g
Carbs
2g
Fat
3g
Sugar
1g
Flavors
Nacho Cheese, Brick Oven Pizza, Baked Cheddar, Cookies & Cream, Strawberries & Cream
Shrewd Food Protein Puffs are that healthy, crispy, and crunchy option that you will love. For those seeking gluten-free options, these will deliver those needs while giving you 14g of protein and minimal calories, carbs, and fat. Great flavors offer variety, and these are conducive to most diets so everyone can enjoy.
Shrewd Food Protein Puffs are healthy, crispy, and crunchy protein puffs with 14g protein for a high protein and heathy snack.
Pros
Good balance of macronutrients while being low in calories
Puffs are an interesting take on the classic idea of chips
Low in sugar and conducive to most diets
Cons
Texture is fairly dry
Some flavors are hit or miss
Price: $24.99/ 12 Pack
Benefits Of Protein Chips
The benefits of protein chips are hard to ignore and can greatly help you see those effective gains you want most. Benefits of protein chips include:
Protein-packed snack: A versatile and convenient protein-packed snack, these can help with all things gains and work to provide a healthy snack option.
Help with weight loss: By working to keep you full and curb cravings, these can help with weight loss so you see those desired body composition changes (1).
Improve muscle: Protein is the building block of muscle and by pumping yourself with more protein, you may improve muscle mass and growth (2).
Offer energy: Providing a constant flow of energy, these will work to give you fuel for your workouts or everyday activities (3).
How Much Are These Protein Chips?
Finding the right protein chips for your gains while also being affordable can be challenging. Of course, those more premium options will cost more money so knowing how much it is per serving may help make your decision a little easier. We’ve broken down our list so you can see the overall price and price per serving as you compare amongst our Best Protein Chips list.
Category
Product
Price
Why We Love It
Best Protein Chips Overall
Quest Protein Chips
Price: $23.76
Per Serving: 1.98
Pack Of: 12
High in protein while being low in carbs and fat with great flavors.
Best Organic Protein Chips
IWON Organics Protein Puffs
Price: $22.92
Per Serving: $2.86
Pack Of: 8
Dense nutrient profile with all organic ingredients.
Best Protein Chips For Energy
Popcorners Flex Protein Chips
Price: $17.49
Per Serving: $0.87
Pack Of: 20
Great for energy with good taste and texture.
Best Protein Chips From Real Food
Kalahari Crisps
Price: $21.99
Per Serving: $3.66
Pack Of: 6
Made with real food ingredients while being high in protein.
Best Gluten-Free Protein Chips
Shrewd Food Protein Puffs
Price: $24.99
Per Serving: $2.08
Pack Of: 12
Good balance of macronutrients while being low in calories.
What To Consider Before Buying
Before buying your protein chips, there are some important factors to consider so you get the best product possible.
Amount Of Protein
The protein chips you choose should be high in protein to help keep you full and seeing gains. These chips on our list have great protein amounts and will give you a nice boost for those snacking needs.
Other Nutritional Factors
It is important to also look at calories and the amount of carbs and fat in each of these products. An all-around healthy product will deliver the best options so you only see the best gains possible.
There needs to be variety in your flavor choices and these products above do contain great flavors. This ensures you have plenty of options so you never grow bored of the taste.
Price & Price Per Serving
These products can get expensive but it’s important to not let that deter you. It is possible to get healthy options at an affordable price while also maximizing the price per serving.
How We Decide
When it comes to choosing the best protein chips, we look at a number of factors to deliver the best products to you. We first look at the health factor, meaning the number of calories, balance of macronutrients, and amount of sugar. The right product will have the right calorie count, being low, as well as being high in protein while relatively lower in carbs and fat. We then look at flavors and the variety you can choose from to never grow bored of the taste. Lastly, we look at price. Supplements and healthy food can get expensive, but it is possible to find the right products at the right price to fulfill needs without breaking the bank.
FAQ Section
What are the best protein chips?
Quest Protein Chips. These are a tortilla style chip packed with protein with tons of amazing flavors for the best benefits and option for protein chips.
Can these keep me full?
These will keep you full for some time, however, don’t rely on these as a meal to keep you full for the whole day.
Do these help me see gains?
These can aid in helping you see gains. Eating these alone will not solely produce gains, but when mixed with a healthy diet and proper training, you will see results.
When can I eat these?
You can eat these anytime of the day for that protein-packed snack. However, these should not replace a meal. They should work in tandem with a healthy diet so you feel full and optimize your health.
Wrap Up
Protein chips have the ability to provide for that protein-packed snack to help keep you full and work for a healthy snack option. With the right amount of protein and proper balance of macronutrients, you will see those gains you want most while working to produce effective gains. Give these protein chips a try and see what they can do for you 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 Envato
References
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (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)
6 Worthless Exercises You Don’t Need In Your Workout
These 6 exercises are worthless and a waste of your time.
Just like us humans, no two exercises were created equal. While there are exercises which are incredibly effective in targeting your muscles by recruiting a majority of the muscle fibers, some are a complete waste of your time.
The exercises listed in the article need a lot of practice to do correctly and some people might not have the patience to get the most out of them. While it is important to try new things that push and challenge your body – it’s also important to complete the exercises correctly. That’s why this list can be taken with a grain of salt depending on your experience level. For many, it will be better to perform a variation of these exercises or even avoid them completely.
If you’re still interested in taking on these exercises after reading this breakdown – it’s important that you promise yourself to do them 100% correctly or you’re just wasting valuable time that could be spent growing.
Tricep Dumbbell Kickbacks
Dumbbell kickbacks are a hard exercise to perform as you need to stick to a strict form to target your triceps effectively. To perform the kickbacks correctly, bend over and pull up your shoulder and elbow. Keep your elbow in a fixed place throughout the exercise.
Most people make the mistake of using momentum to swing the dumbbell back and forth and miss out on contracting their triceps. Performing the kickbacks on the cable pulley machine can prove better for most people.
Rear Delt Pec Deck Fly
Rear deltoids are a hard muscle to train as they are at your back and you can’t look at them while training. Posterior delts can also be one of the most stubborn muscles and can take a lot of hard work to develop.
Using the pec deck fly can recruit the relatively stronger muscles like the back and traps, and miss targeting the rear delts. If you’re a beginner, you’d be better off doing exercises like the incline bench rear delt flyes or the bent over rear delt flyes.
Straight Arm Lat Pulldown
Some exercises are only meant for the advanced lifters, and the straight arm lat pulldown is one of them. If done with an incorrect form, the straight arm lat pulldowns can recruit the shoulders and triceps.
Bend over at a 45-degree angle with a slight bend in your knees and hold the straight bar extension with an overhand grip. Lock your elbows and pull the bar towards your knees. Return to the starting position without bending your elbows.
Barbell Lat Pullovers
Many people confuse the lat pullovers with chest pullovers and vice-versa. To target the chest, you need to bend your elbows as you lower the barbell toward the floor and pull the bar closer to your chest while returning to the starting position.
In the back version of the exercise, you need to keep your elbows locked out throughout the movement. You need to mimic the motion of a straight arm lat pulldown to target your lats. The dumbbell version of the exercise is easier than the barbell version.
Barbell Upright Rows
The upright rows are performed to target your trapezius muscle. Most people let their egos get the better of them while doing the upright rows and use weights which they can’t lift to their shoulders.
Performing the upright rows on the cable pulley machine can be a good alternative for the barbell rows. Make sure you’re not using momentum by bending forward and backward to lift the weights.
Good Mornings
Hamstrings are another common weak muscle group for most people as they can’t be looked at in the mirror while training. Not being able to see them directly can make it hard to establish a mind-muscle connection with them.
Many people complain of lower back recruitment and not feeling anything in the hamstrings while performing the good mornings. If you’re a beginner, you should start off by performing stiff-legged deadlifts and leg curls.
Featured Supplement For Serious Gains
Don’t waste any more of your time at the gym. To get the most out of your workouts, be sure to get adequate nutrition so your body can recover and grow. We recommend Performance Lab SPORT Protein to give you the best chance at growth and recovery and to add to those valuable gains.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is a great protein supplement made from brown rice protein and is much cleaner than most out there. A great formula with amazing ingredients, this natural, safe, and effective protein is exactly what you need to see great muscle growth for both cutting or bulking. With 20g of protein and just 100 calories, this is conducive to any diet and contains zero allergens.
Price: $59.00
Shop at Performance Lab
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Protein Powders for more awesome protein supplements!
Which other exercises should have been on the list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilding Pro Classic Physique Competitor Describes How to Build Monstrous Legs
PNBA Pro Classic Physique contender Kevin Hack describes how to build monstrous legs.
Training your legs may not be the most fun muscle group to train, especially if you’re a typical gym-bro that loves the barbell bench press – which guy doesn’t! Although training your legs is imperative for a well-proportioned physique, especially for competitive bodybuilders who need their legs to pop out when they’re posing on stage. INBA PNBA Pro Classic Physique competitor describes the essential things you need to do to build monstrous legs. On Instagram, Kevin Hack stated:
“The best way to grow some JOOCY Legs is to pick 4-5 exercises, get REALLY strong in the 5-20 rep ranges, add weight over time, eat in a CALORIE SURPLUS, and be VERY patient. That’s it.”
You can see Kevin Hack performing Romanian deadlifts, leg extension, and seated hamstring curls below.
https://www.instagram.com/p/CYDIBg2Dm9T/?utm_source=ig_web_copy_link
Kevin Hack earned his pro card in the INBA PNBA league in September of 2021 after receiving first place in the Classic Physique division at an INBA PNBA pro qualifier competition held at Steel Beach Gym. He also earned a silver medal in the Bodybuilding class. Interestingly, Hack is also an NYC actor/singer.
How to Build Muscle Mass in Your Legs
As Kevin Hack said, you’ll want to focus on 4-5 exercises. Instead of mixing up your routine too often or performing too many different movements. Because you’ll want to stick with the same few movements for long enough to build adequate strength on each exercise. If you switch up your workouts too often, you’ll never maximize muscle mass.
Secondly, Hack recommends getting as strong as possible in the 5-20 rep range and adding weight over time. Adding weight to your workouts as often as possible is a cornerstone to building muscle mass and is known as the progressive overload principle. To continue to make progress with your physique, placing your muscle under a stimulus it hasn’t experienced before is critical.
Additionally, Hack says you should be in a caloric surplus. You need to eat more calories than your body is burning to maximize muscle growth, especially if you’re not a beginner anymore – which is why bodybuilders go through a long bulk season!
Finally, Kevin Hack says you need to be patient. Everyone who’s been lifting for years, especially bodybuilders, knows that consistency and time are imperative to build a compelling body.
Natural Bodybuilding
In the sport of natural bodybuilding, it’s extra essential to build your physique with the correct strategies since natural athletes can’t rely on steroids and other PEDs to enhance their physique. Innovative training is especially critical in the INBA PNBA league. That’s because they vet their athletes through the most intensive drug testing laboratories – World Anti-Doping Agency (WADA) compliant. As a result, going undetected is less likely to happen through WADA drug-testing standards. Likewise, the Olympics use WADA, and it’s regarded as the most elite drug testing standard for professional athletes.
Generation Iron wishes Kevin Hack good luck in his 2022 professional INBA PNBA season!
Check out the athlete profile of the first woman (Alondra Chatman) to sign a first multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA here.
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Leg Bangers To Try During Your Next Leg Day
Here are some great exercises to try on leg day!
So the legs, it is an intriguing muscle, some people love leg days, some hate them.
But I think we can all agree that if you struggle to walk up the stairs, or even drive home after a leg day, then did you even have a real leg day? And we all love leg once leg day is over (until the next week at least).
But today I wanted to highlight some exercises that aren’t necessarily conventional but are just as useful to have in your leg day armoury.
Below is a list of exercises you may want to add to your next leg day.
Abductor Muscle
The abductor muscle sits around the hip, and this muscle helps move the leg out and away from the body.
One study concluded that ‘Hip abductor strengthening appeared to be beneficial in the treatment of iliotibial band friction syndrome (ITBFS)’
This is where the IT band becomes too tight and gets irritated or swollen from rubbing against the hip or even knee bones.
Abductor exercises can also help with those who have knee pain as another study for those suffering with patellofemoral pain syndrome, (which is pain to the front of the knee, or kneecap), found that ‘a 3 week hip abductor muscle strengthening protocol was effective in increasing muscle strength and decreasing pain.’
Exercise 1
Lying down plated hip abduction
Lie down on the floor, on your side
Rest your head on your bottom arm
Bend your bottom leg under your top leg and ensure the top leg stays straight
Then have someone place a plate onto your outer thigh
Use the outside hand to stabilise the plate
Then slowly raise the outside leg up and gently back down
Repeat on both sides for desired amount of reps
Tip: Instead of a plate to add resistance a band can also be utilised.
Exercise 2
Standing plate abduction
Similar to the lying down version, here you will be standing instead so it may allow you to increase the weight used
Ensure your back is straight
Then place a plate onto the thigh that is due to be abducted
Slowly raise the leg up and out
Then return back to the centre slowly
Repeat for desired reps accordingly
Tip: In order to help, use the opposite hand which has no weight to hold onto a rack or stand, and use this to stabilise your balance.
The stabilisation may allow you to increase the weight and allow the abductors to have an even more intense workout.
Adductor muscle
The adductor muscle is located around the hip and helps bring the thighs together.
Exercise 1
Side lying adduction
Lie on your side with both legs straight, and ensure your back is straight
Keep your bottom arm bent under your head, and other hand should be in contact with the floor
Then bend the top leg and cross it over your bottom leg, and ensure the lower leg stays straight. (The top leg is now in a bent position)
Then raise the bottom leg off the ground in a controlled motion, it should be 6-7 inches away from the floor, this movement should contract the adductors.
Raise and lower accordingly
Tip: To make it more difficult and add intensity, either wear an ankle weight or try to place a small plate onto the open part of your foot which would be facing upwards.
Quad muscle
The quadriceps is the meaty front part of our legs and consists of four heads, you have the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius.
Exercise 1
Standing sissy squat
Take a shoulder-width stance with your toes pointed slightly out.
With both hands, grab bars on a power rack or squat stand around hip level or slightly higher.
These will only be used to keep you balanced.
Keeping your hips and waist straight, and keeping your core and back tight, bend your knees, pushing your knees down and forward and your body falls backward on the descent.
Your heels will come up off the floor as your knees come down, but the front of your feet will remain on the ground.
Continue lowering knees until they are flexed or nearly touching the floor.
Your lower legs will be parallel to the floor at this point and you will be looking up as well.
Pause for a split-second and then return to the starting position in a controlled manner, pushing through the floor as your legs straighten and your heels return to the floor.
You will be standing up straight and looking forward at this point.
Take a breath between reps, exhaling only when reps are completed.
Repeat until the desired reps are reached.
Tip: To add intensity, while holding onto the bar, free up the other hand and place a weight plate and place that onto your chest. The added weight will make the movement more difficult
Also some of you may be lucky enough to have a sissy squat machine at your gym, if you are one of those people then be sure to use it. Adding a plate becomes a whole lot easier
Exercise 2
Kneeling sissy squat or kneeling leg extension
Similar to its standing counterpart, this version consists of you being on the floor
Simply kneel in the ground
Ensure your butt is on your heels
Then lean back as far as you can until you feel tension in the quad muscles
Then slowly return back to the upright position
So there you have it, some potentially new exercises you can utilise. I will keep you hanging and will delve into hamstrings on a different day.
So until next time, keep pumping!
https://pubmed.ncbi.nlm.nih.gov/20145781/
https://meridian.allenpress.com/jat/article/46/2/142/191237/Changes-in-Knee-Biomechanics-After-a-Hip-Abductor
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7872466/
https://www.ncbi.nlm.nih.gov/books/NBK534842/
How Glutamine Works As An Effective Bodybuilding Supplement
What glutamine can do for you and your bodybuilding goals.
When it comes to supplementation and trying to find those supplements to better our growth, looking to something like glutamine may just help those bodybuilding goals. We often look to supplements as a way to kickstart and promote better gains, whether that be to training and performance, or our overall health and wellness. While we know of those popular ones often touted for their amazing effects on gains, some others tend to take a back seat. But they shouldn’t. What something like glutamine can do as a supplement shouldn’t be ignored, especially for those of us bodybuilders looking for the best gains.
With so many supplements out there, and the potential for so many supplements out there, it can be daunting to choose which ones are beneficial and which ones are just nonsense. But something like glutamine isn’t just an experiment by a supplements company trying to make quick cash. Glutamine is in food we eat and something our bodies can make on its own, so by supplementing with it, you can better work to target those desired gains.
Let’s take a look at glutamine and see what this can do for your bodybuilding goals. With the right approach, we can better work to see those gains we want most and ultimately hit our goals no problem. Knowing what it is, the benefits of it, and how this can affect your bodybuilding goals is important as we see those desired results we want most.
What Is Glutamine?
Glutamine is an amino acid that is found in the body. It is made in our muscles and serves as a building block for protein. Known for its benefits, glutamine can help with a number of things like immunity, healthy gut function, and muscle growth, among other things. While we can get it from food, as well as being produced in the body, supplementing with it can increase gains in a number of areas to only improve our training, performance, health, and wellness (1).
Benefits Of Glutamine
The benefits of glutamine should not be ignored and can greatly affect all areas of what we are trying to accomplish. Like all supplements, the benefits vary from athlete to athlete, but knowing the potentials of glutamine and how it can affect your bodybuilding goals is important as you look for a worthwhile supplement to add to your shelf.
Benefits of glutamine supplementation include:
Better Muscle Growth
Glutamine may work to reduce fatigue thus allowing you to push your muscles harder. When combined with resistance training, this allows for better muscle growth and that increased strength that you desire most.
Less Muscle Wasting
Muscle wasting is unfortunate, but glutamine may work to help you recover faster so you don’t suffer those unfortunate losses and can keep on lean muscle. Instead of pulling from muscle reserves, glutamine keeps this intact and finds your body other sources of fuel to pull from (2).
Promote Immunity
Glutamine may work to help boost immunity by serving as an effective nutrient to kill bacteria. The healthier you are, the better off you are and the longer you stay in the gym and off the couch (3).
Increased Recovery & Performance
Working to increase recovery for faster bounce back also ties back into muscle growth. With its ability to cleanse the body, this keeps you healthier and allows for better training, and eventually your overall performance may improve as well (4).
Improved Cognitive Function & Less Stress
Glutamine may improve brain health and cognitive function and can also reduce stress. Stress is a killer of those valuable gains and by working to provide for less stress, you improve not only mental health but also physical health (5).
Is This Effective For Bodybuilding?
Given the above benefits, it would seem that glutamine is an effective supplement to take to improve all areas of your overall health and wellness. By working to help your muscles, either through growth or better retention, you keep on that hard work and see those desired changes to body composition that you want most. Recovery and performance are obviously key in giving you a better quality of life and by putting an emphasis on this, you allow yourself to really see the results you want most.
As for your immunity and cognitive function, it would appear that glutamine does have the ability to assist with this and provide for a better mindset as you grind in the gym. When mixed with solid training and a healthy diet, this can serve you and your bodybuilding goals well.
Is This A Safe Supplement?
Glutamine is safe to take, but definitely consult with a doctor or an expert if you have questions. On your supplement, the recommended dosage and other information is also important to take note of so you know exactly what you are getting and how much you are supposed to take.
Who Is This Best For?
This supplement is great for athletes and those just looking for more of the above benefits. As athletes, we are always seeking to give ourselves the best when it comes to seeing better gains and glutamine seems to offer that. In tandem with a healthy lifestyle and other supplements, it would seem as though this great for those desired gains. As everyday fitness folks or just those looking to better their physical and mental health, glutamine isn’t a bad option.
Wrap Up
Glutamine is an interesting supplement and one worth looking into further. The benefits of what glutamine can do for your bodybuilding goals seem to line up with better gains and overall results, but of course, supplements and their effects vary from person to person. Looking into glutamine isn’t a bad idea at all. As long as you know your goals and how glutamine may affect you, this has potential to be a nice addition to your supplement shelf.
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
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Vasconcelos, D.; et al. (2019). “Oral L-glutamine pretreatment attenuates skeletal muscle atrophy induced by 24-h fasting in mice”. (source)
Cruzat, V.; et al. (2018). “Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation”. (source)
Legault, Z.; et al. (2015). “The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise”. (source)
Jongkees, B.; et al. (2017). “Influences of glutamine administration on response selection and sequence learning: a randomized-controlled trial”. (source)
PFL Announces Multi-Year Deal With RedCon1 As Nutrition And Supplement Partner
RedCon1 will sponsor all PFL season events in this new deal.
The Professional Fighters League has announced a multi-year deal with REDCON1 as the Official Performance, Active Nutrition, and Supplement Partner.
In this deal, REDCON1 will sponsor all PFL regular season events on ESPN and PFL Challenger Series events on Fubo TV. REDCON1 will also now be able to provide PFL athletes with supplements.
“The Professional Fighters League is excited to partner with REDCON1 beginning with the upcoming Season and PFL Challenger Series,” said PFL CRO Jon Tuck in a recent press release. “REDCON1 and the PFL are two energetic brands which share a passion for the health and wellness of world-class athletes.”
“REDCON1 is the fastest growing sports nutrition brand, and through this multi-year partnership, we’re focused on extending our brand’s message and reach to new consumers looking to get the most out of their workout and workday,” said Eric Hart, President and co-owner of REDCON1.
The PFL is one of the fastest growing sports’ leagues. This gives fighters a chance to compete in a regular season format, along with playoffs and a championship. It was streamed live to 160 countries around the world last year. This is only going to continue to grow and that is the plan as this agreement is made.
REDCON1 continues to be a mission-based brand founded to create high quality supplements for people that need to get the most out of their day, whether it be in the gym or daily life. REDCON1 supplements are available at many stores in 80 countries around the world.
“As a tech-enabled active nutrition company, we’re excited to create interactive, immersive experiences in collaboration with the PFL’s technology-enhanced SMARTCAGE backed by notable investors Kevin Hart, Tony Robbins, and Wiz Khalifa,” said Ryan Monahan, Chief Marketing Officer of REDCON1.
The terms of the deal between REDCON1 and the PFL were not disclosed in the press release but it will be a multi-year agreement. This will allow both companies to help the other when it comes to promotion and exposure.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.