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Should You Take A Weight Gainer Before And After A Workout?
Weight gainers can pack on mass but how often should you use it?
You may have heard of a weight gainer, and unlike many supplements, are not sure if you can take a weight gainer before and after a workout. Our supplement shelves are filled with so many supplements, sometimes we lose track of when to take what. Between protein powders, creatine, BCAAs, and a now a weight gainer, it can seem like a lot. But a weight gainer should really be used sparingly as this is one of those supplements that can be easily abused. With so many calories and the extreme amounts of macronutrients, taking a weight gainer too much can lead to unwanted weight gain, not the real bulking you are looking for.
Knowing exactly what comes in your weight gainer can make or break these gains as well for you want to be sure you are getting the best in terms of ingredients. Plus, ensuring there are digestive enzymes is vital for a supplement this loaded may be hard to digest. For the most efficient progress, fiber and these enzymes are key.
Let’s take a look at weight gainers and see when its best to take. Taking a weight gainer before and after a workout may be too much and you don’t want to neglect whole foods, but we’ll explore this thoroughly so you leave with an answer on what is best to do.
What Is A Weight Gainer?
Weight gainers, often times seen as mass gainers, are a supplement packed with protein, carbs, and fat designed to increase your muscle mass, put on healthy weight, and really boost overall size (1). For those bodybuilders in the offseason, those powerlifters looking for the best results, or those everyday folks seeing how big they can get, weight gainers have the ability to pump you with high amounts of protein and carbs for all those bulking needs. The nice part is that many of them contain digestive enzymes so you can actually digest and absorb these nutrients for more efficiently.
Benefits Of A Weight Gainer
The benefits of a weight gainer can be great for your bulking needs and for those serious about putting on strength, size, and mass, a weight gainer can make a difference.
Benefits of weight gainers include:
Pack on healthy weight by taking in all of the valuable ingredients the supplement has to offer.
Increase strength, size, and mass as a result of the amount of protein and carbs included (2).
Reach caloric intake for those struggling to hit a high number with whole foods (3).
Fiber and digestive enzymes so you can digest and absorb these nutrients without stomach discomfort.
Convenient bulking for those who want an easy supplement with tons of benefits.
Taking It Before A Workout
For those wanting to take a weight gainer before a workout, you can, but know this supplement is incredibly thick and filling and may not be the absolute best thing to take right before a workout. If you do, it is best to give yourself ample time to let this shake digest all the way so you not only don’t puke in your workouts, but also actually digest and retain these nutrients. While the thought of taking a weight gainer before a workout is understood and makes some sense, really think about if you want something like that in your stomach before you dive into your grueling training session. You might be better off with whole foods and getting those nutrients the natural way.
Taking It After A Workout
Taking a weight gainer after a workout makes more sense than before because your muscles are depleted, your body is exhausted, and it just needs a load of nutrients to feel restored. Plus, for those wanting to bulk, this is the perfect time to do so for your body will need those nutrients right away and will eat them up. This would be like taking a protein powder just with way more carbs and way more protein (4). So, if you want to take a mass gainer around your workout, after seems to be best.
Before & After?
It certainly seems that taking a weight gainer before and after a workout would be way too much. At that point, you wouldn’t really need to take it before and are better off getting those nutrients from whole foods. Plus, it will sit in your stomach and you will feel terribly full, most definitely hindering your workout. After does make a lot more sense given that this is the prime time for those muscles to eat and take in those vital nutrients for recovery and repair, while also bulking up in size. It seems that taking a weight gainer before and after is overkill and may hurt you in the long run with just too many calories and macronutrients so prioritize one time in the day to take it and make it a part of your regular bulking schedule.
Other Supplements To Consider For Gains
Along with a weight gainer to seriously boost your gains, knowing what other supplements are out there can be a game changer for your goals. Let’s start with a protein powder for this will pump you with protein for increased growth, enhanced recovery, and a better ability to lose and manage weight. Creatine can increase strength and size and replenish those lost stores while casein protein is what you need for that overnight repair. When it comes down to it, a weight gainer is a great to use for those building up size and mass, but other supplements do exist so use them as well.
Wrap Up
Taking a weight gainer before and after a workout isn’t the right move. With so many other supplements out there to help, it just doesn’t make sense to pump yourself with a weight gainer twice a day. Look into what your goals are, what supplements can help get you there, and what you need to succeed in the long run for serious gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Houston, M. E. (1999). “Gaining weight: the scientific basis of increasing skeletal muscle mass”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Howell, Scott; Kones, Richard (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Stark, M.; et al. (2012). “Protein timing and its effect on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
WATCH: TikTok Video Shows ‘Gym Creep’ Assisting Woman Without Consent
A recent video has cause a stir after a man is seen following a woman around the gym.
A recent video posted to TikTok has caused quite a stir after a man is seen assisting a woman with a lift without her permission. In the video, the man approaches the barbell and grabs one side of it, which causes trouble with balance. What was not seen in the video was the man following the TikToker around the gym.
The video was shared by “Smalls” (@dezsquats). She claims that the man was following her as she was doing her workouts prior to him approaching her on the bench. Not only is this a strange and invasive procedure by the man, it was dangerous. He grabs one side of the bar, not the middle like usually done when spotting, and this could have caused the lifter to lose control and drop the weight.
““I thought I lost this video. This man had been following me around the gym trying to “help” me my entire lift. ? reasons I need a fucking home gym.” The TikToker shared.”
This video currently has over 2.6 million viewed and 385,000 likes. Despite the fact that the man stepped over the line, there are commenters that have tried to come to his rescue and provide a defense. Some have brought up her form when bench pressing and the fact that she racks one side at a time. The TikToker made a follow-up video claiming that she has to re-rack like this because she is smaller, not because she is struggling.
This is not the only follow-up that she had made. “Smalls” explained how there was not any interaction with the man following the strange encounter and that she no longer goes to that gym.
“There’s no story. He was following me around the gym, and I just went off and told him not to touch my fucking bar.”
“He never tried to defend himself or anything. He kind of just got scared and went back to doing whatever workout he was doing.”
Not only could this have cause injury, it continues to show why some women do not feel comfortable in a gym setting. This is an instant where action should have been taken against the man — and one commenter agreed.
“As a gym attendant, if you showed me this video he would have his membership revoked that day and you would be escorted out at the end of your sesh,” one TikTok commenter said.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez Reacts: Has Hafthor Bjornsson’s Weight Loss Gone Too Far?
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Victor Martinez reacts to Hafthor Bjornsson’s insane weight loss and shred.
Hafthor Bjornsson used to be best known as a powerhouse strongman and as “The Mountain” in Game Of Thrones. But perhaps now he is getting most attention for his turn towards boxing – and the massive amount of weight he’s shredded off in the process. The transformation has certainly turned a lot of heads, but there are also bodybuilding and strongman fans who are less excited about seeing his signature size downgrade. Some even believe that he has taken the weight loss too far. In our latest GI Exclusive, Victor Martinez reacts to Hafthor Bjornsson’s weight loss and also to fan complaints about his transformation.
Victor Martinez is no stranger to getting negative attention for massive weight loss. Much earlier in his pro bodybuilding career, Martinez was incarcerated. This prevented him from maintaining his bodybuilding lifestyle fully. He dramatically lost weight and had trouble getting back to proper size in his first year upon being released. That struggle was captured in part during the filming of our original Generation Iron documentary.
So we thought Victor Martinez would be the perfect person to ask about the recent developments with Hafthor Bjornsson. The situations are different but the outcome is the same. Bjornsson decided to retire from strongman and turn to boxing. More specifically to fight fellow strongman Eddie Hall. This has yet to happen due to Hall suffering some injuries. Meanwhile, Bjornsson has stuck the course and committed to other boxing matches as he continues to improve.
As part of this change in career, Hafthor Bjornsson decided to trim down and get much more conditioned. He understood that his massive size was not best suited for winning boxing matches. But some fans are upset with just how small he’s become – especially compared to Eddie Hall. Hall had lost weight as well – but mostly maintained his larger size while also gaining conditioning.
Victor Martinez believes that bodybuilding and strongman fans are coming only from a selfish place when they criticize Bjornsson. In fact, Martinez is convinced that Bjornsson’s weight loss is not only best for his boxing career – but healthier for his overall future. Bodybuilding and strongman fans don’t care as much about his boxing exploits – and are looking at his physique only through their subjective lens of the sports of bodybuilding ands strongman.
There’s nothing wrong with this exactly. But Victor Martinez wants fans to understand that Hafthor Bjornsson is in a new stage of his life and career. This statement matches something Jujimufu stated to us in a previous GI Exclusive interview as well. If Bjornsson can succeed as a boxer – he will always still have his former legacy as a successful strongman. Losing the weight does not reduce his legacy. In fact, succeeding in two different sports is an even better lifetime legacy. If he can also improve his overall health during the process – that’s even better still.
So what is Victor Martinez’s overall reaction to Hafthor Bjornsson’s transformation? He’s impressed. That kind of transformation and dedication to conditioning is not easy. And was the smart thing to do for his health and his boxing future. Martinez may be a bodybuilder at heart – but he can appreciate the hard work and results of someone else on their own separate journey.
You can watch Victor Martinez’s full comments on Hafthor Bjornsson’s physique transformation in our latest GI Exclusive interview segment above!
Shaun Clarida Shares Big Chest And Triceps Workout
Shaun Clarida provides a workout ahead of the 2022 Olympia.
Shaun Clarida has started preparing for the 2022 Olympia — and for good reason. The former Olympia 212 champion earned qualification to the biggest event of the year after winning the 2021 Legion Sports Fest in the Open division. Now, Clarida is sharing some of his workouts to get in championship shape.
Clarida finished second to Derek Lunsford in this year’s Olympia. Many considered Clarida to be the favorite but he ended up with a silver medal. Following the event, Clarida announced that he would test himself in the Open division but would not be leaving 212. After a victory, it is clear that he can compete and will continue. Clarida has expressed interest in competing in both divisions during the Olympia but it is unknown if that is allowed. It is also unknown which division Clarida will be apart of.
The 2022 event in Las Vegas is exactly one year away. Many athletes have begun training and sharing some workouts. Shaun Clarida recently shared a massive chest and triceps workout to his YouTube page.
Clarida’s day began with a quick calf exercise. He explained that this was an area that needed to be improved and this is how he is beginning workouts. Clarida performed three sets of standing calf raises on a machine before getting into chest work.
Chest Workout
Hammer Strength Incline Press
Shaun Clarida began the workout with hammer strength incline press. He explained that this is one of the main exercises that he performs and even uses dumbbells on compound days. The machine will work muscles in a similar way. Clarida performs three sets totaling between 10-12 reps and finishes with a back-off set, which is usually 10-15 reps.
“For those who don’t know what the back-off set is, it’s when you finish your last heavy set, you do one more set. There, you increase the weight by, I think like, 16 percent of what you just did,” Clarida explained.
Incline Barbell Pin Press
This variation was attributed to Clarida’s late coach John Meadows. It is a more explosive version of an incline press. Clarida has been focusing on his upper chest area and this is a lift that can help. He performs two sets of 8-12 reps with progressive overload. Clarida likes to do upper chest early in the workout to get the best results possible.
Seated Chest Press Cable Machine
Shaun Clarida performed two sets of 8-12 reps on this machine before deciding to add a third. He was going to stop but admitted that this did not challenge him enough. Clarida added plates onto the machine weight and performed a third set. This provided the necessary pump before moving on.
Dips
Dips are an exercise that can work either chest or triceps — or both. When leaning forward, this exercise focuses on the chest muscles. This is what Clarida was looking for an completed a continuous set of 30 reps to failure.
Incline Chest Flyes Cable Machine
This was Shaun Clarida’s final chest workout of the day. He used D-handles because the diameter of the handle is smaller towards the thumb and gets wider. This is so the athlete can eliminate sing forearm strength for a firmer grip. Clarida performs two sets of 12-15 reps to finish his chest workout.
Triceps
Rope Pull-Downs
Pull downs are a great way to get the triceps going early in the workout and this is how Clarida began. He performed three sets of 8-15 reps. He explained that ropes provide extra movement and because of this, the triceps are hit harder. Clarida does not train arms on their own day in the offseason. He adds triceps to chest day and biceps to back.
Standing Overhead Dumbbell Extensions
Shaun Clarida finished his day with three sets of 8-12 reps with progressive overload. He said this was one of his favorite workouts for triceps because of the work that it does.
“You put more stress in the triceps in a straight position but also a really good contraction at the top.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Charles Glass Reveals His 4 Best Muscle Building Techniques
Charles Glass reveals his 4 best muscle building methods.
Charles Glass offered up his 4 best muscle building techniques in a recent Instagram post. The legendary bodybuilder and trainer gives some detailed wisdom on how these techniques can completely change your physique.
There are few legends that know the game quite as well as Charles Glass. An accomplished bodybuilder turned trainer, Glass has helped to build some of the most talented bodybuilders of all time. One such competitor is the great Dexter Jackson who was able to secure the 2008 Olympia title with the help of Glass.
Always looking to impart knowledge on the masses, Charles Glass recently made a post detailing the methods he used to get his clients in great shape. Not only is he able to help top bodybuilders, but he also can help the average Joe get into top condition.
Two Step Rep
Like a pause rep the two step rep allows you to recruit even more muscle fiber to that much more out of each rep. You pause at the bottom of the movement, push halfway through the rep then complete it. This makes your muscles work even harder.
Forced Rep
Forced reps are performed with a trainer or training partner’s assistance. While performing the movement your partner helps pushes you through when fatigue begins to set in. This can be done with lighter weight to prevent any injury. The assistance helps a lifter to recruit extra muscle fibers that aids in overall development of the entire muscle group.
Superset
By performing two exercises back to back with little to no rest, this doubles the work on the muscles. The more the muscles are put to work the more demand there is on the muscle fibers. This allows for accelerated growth with proper recovery.
21’s Method
The 21’s Method requires the lifter to do partial reps for half the set then lift the weight with a full range of motion for the second half. It’s a pretty brutal method and can be done with 40 percent or less of your max lift. The method is demonstrated by none other than 2008 Olympia champion Dexter Jackson.
Charles Glass Training
To see all the techniques put into action take a look at this workout below featuring the legend Charles Glass himself.
MY FAVORITE 4 INTENSIFYING MUSCLE BUILDING TECHNIQUES!
Here are 4 of my favorite intensifying muscle building techniques, that I use to help my clients add muscle tissue faster and get the most out of their training session.
Give them a try and send this video to your friends and gym buddies! Help me spread the word.
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.
How The Straight Arm Pulldown Maximizes Lat Development
Build great upper body strength with the straight arm pulldown.
To say we don’t care about building those vanity muscles just isn’t true, but for those of looking to challenge those often times overlooked muscles, the straight arm pulldown is the way to go. A great exercise for building effective strength and size, this is a great upper body killer, really working many muscles in our upper half to see great gains. An exercise you may not have heard of, it is smart to include this into your routine for it will cause muscle confusion and force you to pay attention thus causing growth.
A variation of the lat pulldown, you will find this movement to be unique but worth your time. By increasing range of motion and working to better tackle your back muscles, you can build functional and sport specific strength by finally showing your back some love. A great exercise for lat development, you won’t be disappointed once you start nailing down reps with the straight arm pulldown.
Let’s take a look at the straight arm pulldown and see what makes this exercise so great for those upper body gains. From what it is, to muscles worked, the many benefits with it, and how to perform it, you will be set up to succeed and increase strength and size with a successful upper body exercise.
What Is The Straight Arm Pulldown?
The straight arm pulldown is a variation of the lat pulldown, a back exercise we all know and love. This isolation exercise targets your lats, but will also hit muscles both in your back and other upper body groups. An exercise for those seeking the best in terms of strength training, this is the perfect workout for lat development while also challenging those other muscles groups to grow, With plenty of variations to try off of this one, you have plenty of room to explore with all of your workouts.
Muscles Worked
When it comes to this exercise, the main muscles worked are your lats, as this will primarily target and isolate them out. But other back muscles are worked as well, particularly those in your upper back and your rear delts. As for arms, your triceps may feel a burn as well as your chest but this is more supporting as opposed to literal work done. And as a result of keeping your core braced, we will give your core credit for working as well.
Benefits Of The Straight Arm Pulldown
A great exercise for you will work to provide for a host of benefits that can greatly enhance all areas of your gains. By working on others areas aside from increasing strength and size, a well-rounded exercise is all you need to see serious gains.
Benefits of the straight arm pulldown include:
Lat development: As an isolation exercise for your lats, you will work to develop them overall while increasing strength and size.
Upper body growth: By working other upper body muscles you build muscle all around including your triceps, chest, but more importantly, upper back and rear delts.
More efficient pulling movement: As a muscle that is pivotal in pulling movements, those functional and sport specific movements will be enhanced (1).
Better range of motion: Working with a bigger range of motion allows increased time under tension for more growth (2).
Enhanced mind-muscle connection: Working to focus on form can increase your ability to stay engaged while building this connection (3).
Fix deadlift form: By placing your lats in a similar position to where they are in a deadlift, you work to facilitate similar engagement thus mimicking deadlift form.
Nice alternative: An alternative to the lat pulldown, you give yourself room to change up your workouts with a great variation of an already awesome exercise.
How To Perform it
Here are the steps for performing the straight arm pulldown (4):
Hook up your rope attachment to the cable machine. Facing the machine, grab each handle on the rope attachment.
With your core engaged, shoulder blades pulled back, and a slight bend in the hips, you should find yourself at around a 45-degree angle.
When ready, drive your arms down to your sides so your hands end up near to or in line with your hips. You will feel a stretch in the lats.
In a controlled motion, slowly return back to the starting position.
Repeat for your desired number of reps.
Best Supplements For Serious Gains
After performing a grueling exercise like the straight arm pulldown, on top of the rest of the workout you completed, the right supplements can make all the difference. Having a shelf fully stocked is what you need to thrive inside and out of the gym. To start, always finish your post-workout routine with a protein powder for this will greatly impact your gains while working to enhance recovery. On top of that, looking towards that overnight repair requires the best in terms of casein protein which is a slow-digesting protein to give your muscles fuel throughout the night. To stay as healthy as possible, consider a multivitamin, omega-3, or super greens supplements to get those vitamins and minerals so you stay as healthy as possible.
Wrap Up
The straight arm pulldown is a great isolation exercise for your lats while also giving some other muscle groups a nice burn. A variation of the lat pulldown, what you get with this is a nice alternative to increase strength and size, work to improve range of motion, enhance mind-muscle connection, and confuse those muscles so they have no choice but to grow. The right exercise can make or break your gains and having the proper tools, like supplements, to do so will only make it that much easier. Try the straight arm pulldown today and see what this can do for all your back development needs.
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
Hori, N.; et al. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Pinto, R.; et al. (2012). “Effect of range of motion on muscle strength and thickness”. (source)
Calatayud, J. et al. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Pierce, K. (1998). “Straight-Arm Lat Pulldown and Push-Up on Balance Board”. (source)
CrossFit vs Bodybuilding vs Powerlifting – Which One Should You Be Doing?
Choose Between The Three Heavyweights: Crossfit vs Bodybuilding vs Powerlifting
A person has many options to choose from when they decide they need to work on their health and fitness. Bodybuilding and powerlifting are relatively old sports as compared to CrossFit which has earned a loyal following and is spreading like wildfire.
While you could be the jack of all trades and can do CrossFit, bodybuilding, and powerlifting, you won’t see much progression in any of them. Choosing one sport and sticking with it will get you better results and mastery over it.
If you’re about to start your fitness journey or are thinking of making a switch between the sports, this article will help you learn more about the three sports. All the three sports have fundamentally different purposes and you need to choose the one which matches your goals.
CrossFit
If you’re someone who is into functional movements, CrossFit is the right fit for you. CrossFit is a high-intensity training program which helps people of all sizes and shapes build strength and conditioning.
According to CrossFit’s official website, “CrossFit contends that a person is as fit as they are proficient in each of ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.”
CrossFit is different from bodybuilding and powerlifting as it is more accepting and encouraging. In CrossFit people usually workout in groups and follow a WOD (workout of the day). CrossFit gyms are radically different from commercial gyms as they don’t have any ellipticals, treadmills or weight training machines.
Bodybuilding
The main purpose of bodybuilding is to build muscle mass. Bodybuilders undergo high-intensity resistance training to build muscle and conditioning. If you’re a fan of the muscle aesthetics, bodybuilding is for you.
Bodybuilding first came into the limelight when Arnold Schwarzenegger, a 7X Mr. Olympia, made his Hollywood debut. Bodybuilding is the art of sculpting your body. You can work on your body and bring up your lagging muscle groups.
Bodybuilding primarily deals with building muscle mass and strength. As compared to CrossFit and powerlifting, bodybuilding is the most popular sport and you have a gym with weight lifting and cardio equipment on almost every block.
Powerlifting
Powerlifting is a test of strength and deals with lifting heavy weights on the three compound movements the bench press, deadlifts, and squats. Many people confuse powerlifting with strongman and Olympic lifting.
While powerlifting consists of the three compound movements, strongman is a wide-ranging sport. Strongman competitions challenge your strength and endurance and include events like log presses, truck pulling, keg lifts, etc.
Olympic lifting or weightlifting, on the other hand, consists of two lifts, snatch and clean and jerks. Snatch and clean and jerk are exercises you might have seen athletes perform during the Olympic games.
The main focus of powerlifting is to get stronger and lift heavier weights. A competitive powerlifter is always training to beat his own PR. If you have a knack for lifting heavy weights and enjoy doing it, powerlifting is the sport for you.
While all the three sports have different purposes, all of them require discipline in the form of training, nutrition and recovery.
Which of these three sports do you follow? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
6 Best Conditioning Finishers You Should Be Doing At The End of Your Workouts
6 Best Conditioning Finishers For Definition
Have you ever wondered why your muscles don’t look as striated as the guys on Instagram? It’s because the pros do things differently, and we’ll be letting you in on their secrets today.
If you leave the gym without sore muscles, you’re leaving gains on the table. Your muscles should be filled with blood and lactic acids by the end of your workouts. Performing the six exercises at the end of your workouts will make your muscles scream for mercy.
Leg Extensions
Most people perform the leg extensions at the beginning of their leg workouts. You should prefer doing isolation exercises as your finishers for better pumps as compared to the compound lifts.
Keep the reps slow and controlled and focus on squeezing your quads. Posing and flexing your muscles between sets can help in amplifying the pumps and improving the mind-muscle connection.
Cable Crossovers
Cable crossovers are an incredibly effective chest exercise. If you want to improve your inner pecs and want more striations, cable crossovers should be a part of your exercise arsenal.
If you want a nastier pump, pause at the top of the movement and squeeze your muscles. You can add variation in the exercise by adjusting the height of the pulley. Setting the pulley at your chest height will target your mid-pecs and high pulley will work your lower chest.
Cable Ground Pulley
It can be relatively hard to achieve a pump in the back. While the deadlifts and barbell rows can be great to build size in the back, you need isolation exercises to build definition and conditioning.
Some people make the mistake of swinging back and forth while performing the exercise. Using momentum can take off the tension from your back and put it on the secondary muscles like your arms and shoulders.
Machine Preacher Curls
Arnold Schwarzenegger helped put the bicep peak on the front cover of magazines. It was not late after that people started comparing biceps with mountain peaks. Developing the bicep peaks requires following a full range of motion.
If you don’t have access to a preacher curl machine at your gym, you can use a preacher bench and place it in front of a cable pulley. If you don’t have a preacher bench, use an incline bench, and if you don’t have an incline bench, find a new gym.
Ground Skullcrushers
The ground skullcrushers are one of the most underutilized exercises. While performing the lift, you need to lower the weights until they hit the floor. Keep your lower arms parallel to each other and perpendicular to the floor. Keep your elbows locked at an angle so they are slightly behind your head.
You could use a barbell or dumbbells to perform the exercise. Using the dumbbells will give you a better range of motion which can result in a better pump if you perform the lift with the right form.
Cable Side-Lateral Raises
No V-taper can be deemed aesthetically appealing without wide boulder shoulders. Shoulders are one of the least trained muscle groups and most people train them for the sake of it.
Using the cables can help keep constant tension on your shoulders. Place the cable pulley in a low position and raise your arms until they are parallel to the floor. Elevating your arms above your shoulders will take the tension off the delts.
Which is your favorite finisher exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Two Stunning Natty Champs Pose for Harley-Davidson Photo Shoot
Kayla Rowling and Danielle Bouldin modeled for a Harley-Davidson photo shoot.
Two stunning natty champs, Kayla Rowling and Danielle Bouldin, from the International Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), posed for a Harley-Davidson photoshoot that took place in Grand Junction, Colorado, earlier this month – December 2021. Here’s what they each had to say on Instagram (IG) below.
Kayla Rowling stated:
“Thank you @tony_bould for the opportunity to shoot at @harleydavidson dealership in Grand junction and @hagridmedia for being crazy enough to drive here with me there and back same day from Denver.”
Below is her full IG post:
https://www.instagram.com/p/CXYEDfcLvqE/?utm_source=ig_web_copy_link
Danielle Bouldin said:
“Big thanks to @[email protected]_photography @hagridmedia and of course @kayrowlingfor an amazing photo shoot tonight! Was my first one ever with more to come! I learned a lot tonight!! Love my @inbapnbaglobal_official fit fam!!”
You can see a short IG clip of her posing below:
https://www.instagram.com/tv/CXXTc-xl9Dz/?utm_source=ig_web_copy_link
Over the last five years, INBA/PNBA has given away 5 Harley-Davidsons at the most prominent natural bodybuilding event of the year – Natural Olympia. The reigning Harley-Davidson prize winner (2021) is Philip Ricardo Jr.
The question is, what will the grand prize be next year? Only time will tell. But when you see two stunning natty champs modeling these motorcycles – within a month after Natural Olympia -, the mind begins to wander. Will it be another Harley-Davidson? With the breakout of electric vehicles (EVs), and Harley-Davison recently releasing their EV model, maybe competitors wouldn’t mind another chance to win one of these glamorous choppers.
Stunning Natty Champs
These stunning natty champs modeling the Harley shoot were Kayla Rowling (left) and Danielle Bouldin (right). You may have seen their name pop up in natural bodybuilding news because these two ladies were champions in the 2021 Natural Olympia. Kayla Rowling won Bikini Divas, while Danielle Bouldin clinched the Women’s Sport Model division.
Natural Bodybuilding
Natural bodybuilding has been around for decades, but its popularity has grown in recent years due to the rise in deaths in other bodybuilding leagues. The cause of death in these leagues isn’t well documented. However, drug use is a common concern. Institutions like the International Federation of BodyBuilding and Fitness (IFBB) don’t solicit drug use. However, because they don’t have a strict drug restriction, many athletes avail themselves of these loose terms.
However, in the INBA/PNBA league, athletes don’t get the same leeway unless they want to end up on the Hall of Shame. INBA/PNBA competitors go through strenuous drug testing through the World Anti-Doping Agency (WADA) – drug testing Olympics use.
Female Divisions
Women that compete in natural bodybuilding have many categories they can contend in, including Bikini Divas, Bikini Angels, and Women Sports Model. These three categories are precisely occupied with beautiful women. That’s because sex appeal and beauty play a crucial role in judges scoring.
Below we’ll dive into key differences between the two categories Kayla Rowling (Bikini Divas) and Danielle Bouldin (Women’s Sport Model) represented gold medals.
Bikini Divas
This class heavily weighs sex appeal and presentation for scoring. Muscle mass is not an essential part of judging here. Instead, the judges are looking for a sexy and feminine body. Competitors dress in a swimsuit, high heels, and jewelry.
Women’s Sport Model
This division also relies on beauty as a critical aspect in scoring high, but it emphasizes muscle mass and definition compared to Bikini Divas. As a result, the more athletic physique will win. Plus, each competitor’s personality is another dominant factor. As the name suggests, athletes dress in fashionable gym wear, such as sports bras and shorts.
Generation Iron would like to congratulate Kayla Rowling – Bikini Divas – and Danielle Bouldin – Women’s Sport Model – for their championship placements at 2021 Natural Olympia!
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Your Guide To Healthy Fats & What To Avoid For Gains
Know what to look for and what to avoid when it comes to fat.
Fats are funny. We want to talk about them, but at the same time we don’t. It seems almost like a taboo subject. And for those of us looking to boost our gains, fats seem to just not be an option for us in our diet. But we need them and what a terrible disservice it would be to neglect them. Myths around fats circulate leaving us with doubt and uncertainty about the real truth surrounding this valuable macronutrient. But the truth is, we need it.
Like anything, fats are good to have in moderation. While there are some fats to include and make sure are in your diet, there are those fats to avoid and definitely not partake in, or at least only on rare occasion. With fats being essential for a host of bodily functions, we must not neglect fats and work to include them in our diet where they are necessary.
Let’s take a look at this guide to fats, and in particular healthy fats, so we know what to eat and what to avoid. On top of that, we will have the tools to better structure our diets to include this macronutrient that can do so much for our bodies.
Benefits Of Fat
Fats work to support our body and body systems to keep them operating at a high level. A great source of energy, fats can keep us moving throughout the day to include work, personal time, and of course, that vital workout.
With fat being our friend, the benefits of fats include:
Provide energy: Although it may take a while in your body, fat can be converted into energy to give you that boost for your workout and everyday life.
Support brain function: Fats can increase the production and release of neurotransmitters to better support your brain function (1).
Better nutrient absorption: An essential part of absorption, fats can ensure you get all those nutrients into your body to be used effectively (2).
Regulates body temperature and appetite: Fats can keep you full for longer and allow your body to find the right temperature to thrive at.
Protects organs and creates cells: Can provide a physical cushion for protection of our organs and has properties to create cells we need.
Fats To Include In Your Diet
Saturated Fats
Saturated fats include things like organic oils and pasture-raised animal meat, as well as butter, cream, and cheese. With saturated fat being one of those victims of the fat myths, over time people have begun to realize that saturated fat may not be as bad for your cholesterol as originally thought. Plus, the quality of meat is higher, as well as those dairy products so if the source if reputable, then there should be no issues (3).
Polyunsaturated Fats
Including things like fatty fish, polyunsaturated fats are a great fat to include and serve as a home to omega-3 and omega-6 fatty acids. They can reduce LDL cholesterol levels and improve the overall profile to keep you more safe (4).
Monounsaturated Fats
Monounsaturated fats include things like nuts and seeds and can improve cardiovascular risks like blood pressure and cholesterol, can help with insulin sensitivity, and may reduce inflammation. Along with polyunsaturated fat, these two round out the unsaturated fat family to work for our benefit.
Fat To Avoid In Your Diet
Artificial Trans Fat
Trans fat is made through a manufacturing process where hydrogen is added to vegetable oil which converts that liquid into a solid when at room temperature. Something to absolutely avoid if possible, trans fat can raise your LDL levels, putting you at risk of potential health issues. Unfortunately, trans fat is in those foods we love to eat, but finding ways to avoid eating them and switching to an alternative will serve you in the long run (5).
With a strict approach to avoiding them, if you take some of these steps, you may find it easier. Look to change your diet to reflect low-processed whole foods and when looking for your cooking oil, stick to those vegetable ones. For nutrition labels, looking for the amount of trans fat will give you the right guidance as to if the product is worth it or not.
Best Supplements To Include When Looking At Fat
Your supplements should reflect those goals of yours and when looking at fat, it is important to know which supplements will and will not work for you. Let’s start with protein powders and consider that for those looking for zero fat options, a whey isolate may be the way to go. However, the fat in these protein powders isn’t going to ruin your gains and if you are someone looking to bulk and are fine taking in some fats, then a whey concentrate or a plant-based powder may be right for you.
Another supplement to consider is a meal replacement. For those struggling to get whole food meals into their diet, perhaps because of an on-the-go schedule, a meal replacement can assist with this. Although high in all of the macronutrients, you are replacing a meal so it is something to keep in mind. And for those looking to optimize their health and wellness, an omega-3 supplement can improve your physical and mental health with all the benefits of a fatty acid supplement.
Wrap Up
Fats are important and for so long certain myths surrounding fats has made us think twice about using them. But when it comes down to it, our bodies rely on fats for many vital bodily functions and neglecting them would be a terrible disservice. When looking to get the right amount of fats in your diet, and the right kind of fats, consider all options and dive into those foods you enjoy most for you will find a good approach so you see gains and optimize your overall health. Don’t let the fatty myths limit your overall gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Marshall University Joan C. Edwards School of Medicine (2021). “Fat cells found to play a central role in cognitive decline and neurodegeneration”. (source)
Goodman, B. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
Astrup, A.; et al. (2020). “Saturated Fat and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review”. (source)
Harvard Medical School (2019). “The truth about fats: the good, the bad, and the in-between”. (source)
Dhaka, V.; et al. (2011). “Trans fats- sources, health risks and alternative approach – A review”. (source)