All Posts By Presser
Kai Greene’s Full Body Weekly Workout For Huge Gains
This weekly workout from Kai Greene is a full body crusher to give you serious gains.
Kai Greene is a professional bodybuilder and one of the greatest competitors in the modern era of bodybuilding. His massive physique and top place finishes has earned him a strong reputation around the pro circuit as an athlete to be feared.
When looking for a good full body workout, it is always best to take notes from the pros. With so many people online or in gyms claiming to know everything and anything about fitness, for your gains to really show, looking for advice and workout plans from professional athletes is the best place to start. Their careers were made in the gym and in the kitchen and those dietary and fitness plans worked for them and most certainly can work for you. Planning a workout in one day can be challenging, let alone a whole week, but thanks to this weeklong workout from Kai Greene, you will be well on your way to huge gains.
With a massive and shredded physique, Kai knows exactly what it takes to see real results for only the best gains possible while also challenging himself to see continuous growth.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Profession
Era
Nationality
Bodybuilder
2010
American
This workout from Kai will certainly fire up your muscles to grow so you see the best results. A week-long workout will give you the blueprint for an awesome pump each day and one that will most definitely see an increase in strength and size.
About Kai Greene
Kai Greene is a professional bodybuilder and personal trainer who is considered one of the best bodybuilders to have never won a Mr. Olympia competition. While this may seem insulting, it is more a testament to his hard work and the sheer competition of such an event as opposed to a low blow to Greene’s career. He placed second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite never winning a Mr. Olympia competition, his best wins were at the Arnold Classic in 2009, 2010, and 2016. Since going pro in 2005, Greene has been a force in the pro bodybuilding world and one to watch for his dedication to his physique and love for the sport.
Kai Greene Training Routine
This full body weeklong workout is sure to get you fired up and moving to ensure you hit all those muscle groups that need work. A mix of big lifts and exercises to support and grow smaller stabilizer muscles, this can be done with high volume and lighter weight, or the option to slightly modify to go heavier for slightly less reps. With many of these exercises, if you focus on mind-muscle connection and added time under tension, you will start to see huge gains by targeting deeper muscles as opposed to just the larger surface muscles. An awesome workout, this full body crusher is bound to give you that shredded aesthetic you want and will love.
Monday- Chest & Calves
Exercise
Sets
Reps
Bench Press
5
5
Dumbbell Fly
3
8
Decline Bench Press
3
8
Arm Pullover
3
10
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
4
8
Tuesday- Shoulders & Forearms
Exercise
Sets
Reps
Arnold Press
3
8
Behind The Neck Press
3
8
Lateral Raise
3
10
Front Raise
3
10
Shrugs
3
15
Reverse Curls
3
8
Hammer Curls
3
8
Wrist Curls
3
8
Wednesday- Back
Exercise
Sets
Reps
Barbell Pullover
3
10
Lat Pulldown
3
10
Bent Over Barbell Rows
3
8
Seated Cable Rows
3
12
Thursday- Legs
Exercise
Sets
Reps
Squats
5
5
Lying Leg Curls
3
10
Deadlifts
3
8
Lunges
3
15
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
3
8
Friday- Arms
Exercise
Sets
Reps
Reverse Curls
3
10
Hammer Curls
3
10
Wrist Curls
3
10
Preacher Curls
3
8
Spider Curls
3
8
Dumbbell Kickbacks
3
12
Overhead Triceps Extension
3
12
Triceps Pulldown
3
15
Best Supplements For Enhanced Growth & Wellness
Using top quality supplements to maximize your gains, especially after a workout like this, is incredibly important for your growth and wellness. Recovery and ensuring those fuel stores are replenished is more than important, especially with a grueling workout scheduled for each and every day. In order for those gains to show and your muscles to grow, working on your health in tandem with your fitness is vital for serious success.
To enhance growth and recovery, muscle building supplements like protein powders, creatine, mass gainers, and casein proteins are perfect. Working to pump you with protein and other nutrients, these supplements are exactly what you need to see serious gains.
To enhance wellness, consider a super greens supplements, omega-3 product, or multivitamin, all of which will pump you with nutrients and those vitamins and minerals you need most to stay in the gym and off the couch.
Wrap Up
When looking for a solid plan to really attack all areas of our body, look no further than this full body weeklong workout by Kai Greene. Working all of those muscle groups with challenging and fun exercises, Kai Greene shows us just how the pros do it to gain mass and get that physique to pop. As someone who knows how to work hard, Greene has hit the podium at some of the biggest competitions in the world. A respected bodybuilder and determined athlete, Greene shows everyone just how hard one must work in order to be considered great.
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 Kai Greene Instagram
Fouad Abiad Announces Retirement From Bodybuilding
Fouad Abiad will retire from bodybuilding and might make a move to commentate.
Fouad Abiad has officially announced his retirement from the sport of bodybuilding. The Canadian bodybuilder discussed his decision in a recent interview and spoke on his plan to potentially move to the booth as part of the broadcast team for the 2022 Arnold Classic.
The recent string of deaths in bodybuilding has been tragic and is bringing to light some issues that might be present in the sport. Abiad spoke on George Peterson and Shawn Rhoden specifically.
“George passed away and then Shawn passed away I’m like, you know what am I doing at this point? You know I’m 43, I’ve nothing to prove. And so I decided we did good work like I’m down to 260 this morning.”
Fouad Abiad has put together a career that has spanned over a decade. He has some prestigious victories in shows like the Vancouver Pro and europa Orlando Pro. Abiad qualified for the Olympia four times in his career and was a regular competitor at the Arnold Classic as well.
Abiad recently tore his tricep and this was an eye-opening injury. He continued to discuss how he does not want to do any irreparable damage to his body. Also, Abiad wants to work on becoming a blackbelt before he turns 50. At age 43, this gives Abiad seven years to achieve his goal.
“I just decided, like with everything going on health-wise with people, not to mention I got a blood workup about two weeks ago before I got sick, I got blood work done and I didn’t like the way it looked. Abiad said. It didn’t look very good, it looked a little worse than the last time I did it. You know blood work is all about trends and if the trend is not going horizontal or up then it’s not a good thing. Mine was starting to trend a little bit down, so I’m just gonna focus on being lean and looking good.”
“So I want to do something else, so my goal, and probably the people listening are going to laugh at me, but my goal is to be a blackbelt by the time I’m fifty. Abiad said I don’t know if that’s possible in 7-years. I’m gonna have to get down to like 210lbs, or 200lbs, I just need something to put my mind into or else I’m going to go stir crazy with nothing to focus on.”
Fouad Abiad will likely work on broadcasting the Arnold Classic. This is something we saw Cedric McMillan venture into back in September when he was forced to miss the competition due to an injury.
The recent decision by Abiad is one that has many reasons but mainly because the bodybuilder wants to focus on his health. It will be interesting to see if this is a decision that others follow moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cedric McMillan at Recent Guest Posing, Talks Near Death Covid Experience
Cedric McMillan talks about his near death experience with Covid.
It appears that Phil Heath isn’t the only top bodybuilder to recently battle Covid. Cedric McMillan recently revealed that he himself battled the sickness. In fact McMillan stated that the virus nearly took his life this past July.
It’s been quite some time since Cedric McMillan has been on a competitive stage. Save for his showing at the first night of the Legion Sports Fest, McMillan has been missing in action. He made his long awaited return to the stage at a recent guest posing event. He looked strong and impressive per usual, but not quite to his optimal form. The reason for that was pretty alarming. It appears that the 2017 Arnold Classic champion was waging a secret battle with virus wreaking havoc across the globe.
At the guest posing event Cedric McMillan would go on to explain that he suffered a terrible bout with the virus. As a result the bodybuilder also revealed that he had lost 30 Lbs of body weight. This gels with the info McMillan revealed on his social media not long after his guest posing appearance.
Looking to continue his resurgence back to his full potential, Cedric McMillan did another guest posing. McMillan stepped on stage at the Expo Super Show in Brazil. His recent appearance showed the bodybuilder slowly returning to form, showcasing a pretty impressive physique in the process.
Here is some of what Cedric McMillan had to say of his battle with the sickness.
“Back in July, I was almost dead…My wife was with me but I was outta here, seriously. But I didn’t see no white light. I don’t know if I was that close but looking at me from the outside, I was that close.”
It really sounds like Cedric McMillan had a brush with death. It’s great news to not only hear but see that he’s made a full recovery and is back to doing what he loves.
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.
Build Thor Like Pecs with this Chest Workout
Thor Inspired Chest Workout
A wide chest has been the symbol of masculinity and strength since the beginning of time. It is no surprise superheroes have big pecs. A thick chest is what separates the boys from the superheroes.
If being a demi-god wasn’t enough, Thor has a perfectly crafted physique to put us mear mortals to shame. Although we can’t possibly turn into demi-gods, we can surely transform our bodies to look like them.
Chris Hemsworth’s pecs in the Thor movies are the result of countless hours spent in the gym. Thor’s pecs are close to perfect when it comes to size and definition. To build a chest like a demi-god’s, you need to have a balance of compound and isolation exercises in your workouts.
You don’t need to be the god of thunder to go through Thor’s chest workout, but you’ll have to put in all you’ve got. We’ll include advanced training techniques in the workout to completely annihilate your pecs.
Set 1 – Superset
Cable Crossovers – 3 Sets 15 Reps
Machine Chest Press – 3 Sets 15 Reps
We start the chest workout with a superset of isolation exercises to exhaust your pecs at the beginning of the workout. Most people start the workout with compound exercises and lift heavy weights.
While there is nothing wrong with lifting heavy at the beginning of the workout, it increases your possibility of getting an injury. Don’t just go through the motions in these exercises, pause and squeeze your pecs at the top of the movement.
Set 2 – Bench Press – 3 Sets 15-12-10 Reps
Seeing this exercise in this workout shouldn’t come to you as a surprise. The bench press is a compound exercise and is incredibly effective in adding size to your pecs. Most people make the mistake of going too heavy on this exercise.
Make sure you don’t bounce the barbell off of your chest and you shouldn’t lock out your elbows at the top of the movement. Doing so will help you in maintaining a constant tension on your chest.
Set 3 – Incline Dumbbell Press – 2 Sets 12 Reps Third Set Drop Set 15-12 Reps
The upper chest is one of the weakest muscle groups for most people. Incline dumbbell press on a 50-degree angle with help you in optimally targeting your upper pecs. Maintain a mind-muscle connection while performing this exercise.
The last set on this exercise will be a drop set. After completing 12 reps on the first two sets, perform 15 reps on the third set and then drop the weights and go into the fourth set for 12 reps or failure without taking a rest.
Set 4 – Decline Dumbbell Fly – 3 Sets 10 Reps
For an overall development of your pecs, you need to train it from all angles. The decline dumbbell flyes target your lower pecs and are a great exercise for helping you develop the separation between your abdominal and chest.
While performing this exercise, make sure your elbows are locked at an angle. While doing the flyes, the movement should happen at the shoulder joints and the elbows should remain locked.
Set 5 – Giant Set
Plate Chest Press – 3 Sets 10 Reps
Push-Ups – 3 Sets Failure
Dips – 3 Sets Failure
You’ll be ending this workout with a giant set. Just like a superset involves you performing two back-to-back exercises, a giant includes three continuous exercises. In these last three exercises, we’ll be focusing on contracting the muscles and leaving the gym with a muscle-ripping pump.
In the plate chest press, lie down on a flat bench and hold a weight plate between your hands with your arms extended. Lower the plate to the center of your chest and return to the starting position and contract your pecs.
Your pecs should be completely fried by now and you should have a hard time performing the push-ups and dips. If the bodyweight versions of these exercises are easy, feel free to add resistance by using weights.
Which superhero in your opinion has the best chest? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
A Complete Bodybuilding Guide Into BCAA Supplements
You’ve heard all about them, but what is so special about BCAAs Supplements?
Branched chain amino acids, or BCAAs, have long sat on shelves at stores as a popular supplement for athletes of all levels to really boost performance, see muscle growth, and aid in recovery. But much debate has been had on these supplements and just how effective they truly are. The back and forth flip-flop of this debate may have steered you in the other direction when it came to trying BCAAs, but they are something that could ultimately work to boost your performance to new heights.
Knowing about them and what they are about is the majority of the battle we face with BCAAs. Too often we just don’t know what they are, what the benefits are, or when to take them. With so many questions, we turn off and continue on our own making do with what we do understand. But don’t let naivety and a lack of understanding hurt your bodybuilding goals. BCAAs are something that can seriously help you see those goals become a reality so dive in with us as we breakdown the important aspects of BCAA supplements and what they can do for you.
What Are BCAAs?
Branched chain amino acids (BCAAs) are three essential amino acids (EAAs), yet they differ in their chemical structures. Let’s begin with amino acids. Amino acids are organic compounds that are the foundation of protein, and as we all know, protein is the building blocks of muscle. 20 amino acids make up protein, but of those 20, only 9 are considered essential amino acids. They are essential because the body cannot produce them and must be obtained through food or supplements. The nine essential amino acids include: histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine.
For our purposes of BCAAs, the three essential amino acids that are also considered branched chain amino acids are leucine, isoleucine, and valine. What separates BCAAs from EAAs is that their side chain branches out allowing for a different metabolic rate. You can find BCAAs in food with large amounts of protein and this will help with protein synthesis but also recovery. Since your body turns to glycogen stores for energy and fuel during a workout, BCAAs can prevent fatigue and offer that boost so your body doesn’t take from your muscle for that much needed fuel.
Role Of Each BCAA
Let’s break down the role of each of our three branched-chain amino acids because each offers a specific role to really enhance your overall growth and recovery.
Leucine
Leucine is the main essential amino acid that begins the process of combining amino acids to muscle protein. This will help with protein synthesis which leads to muscle growth (1). It enhances protein synthesis further by boosting insulin levels which are an anabolic hormone. It also boosts growth hormone which promotes muscle growth and is needed to support a healthy muscle since it also reduces cortisol which can break muscle down.
Isoleucine
Isoleucine tackles some of the fat burning properties on BCAAs so that desired change in body composition starts to come full circle. It activates receptors knows as PPAR which start to move stored fat and increase the fat burning process for energy. Using this stored fat for fuel will really see a shed in that unwanted and stubborn body fat (2).
Valine
Valine works against another essential amino acid called tryptophan which produces serotonin in the brain. Tryptophan wants to signal to the brain that the body is fatigued, but valine works to stop it in order to delay that fatigue so you cognitively work harder throughout your workout (3).
Benefits of BCAAs
The benefits of BCAAs are important for your overall growth and performance and should definitely not be overlooked when it comes to these supplements.
Muscle growth: Activates certain pathways in the body to fuel protein synthesis and see that desired growth.
Decrease soreness: Protecting muscles and stopping breakdown, they decrease the amount of time you actually feel sore (4).
Reduce fatigue: Stop tryptophan from getting to your brain to settle and induce a feeling of fatigue (5).
Stop muscle wasting: Restore lost amino acids to muscles to keep them primed and ready to go.
While the benefits are highly debated among many, it is important to remember that everyone is different and no one supplement fits all. While BCAAs are crucial for your overall development whether you take a supplement or not, it should be noted that can really help you with growth and performance and that is exactly what you need out of your bodybuilding goals.
When To Take BCAAs
It is important to know when to take BCAAs in order to get their maximum benefit, but thankfully you can take BCAAs at all stages of your workout to really feel effects.
Before A Workout: If taken before, it can help release fat which can be used for energy as well as preventing muscle breakdown if in a fasted state.
During A Workout: For an intra-workout boost, BCAAs can supply constant energy to your body by stopping fatigue from setting in and improving your focus to keep you alert and moving forward.
Post-Workout: For after your workout, BCAAs can help with muscle repair and recovery and will help speed up protein synthesis to help your muscles heal much faster.
Recommended BCAA Supplement
While there are many great BCAA supplements on the market, one in particular stands out as a great option for your bodybuilding goals. National Bodybuilding Co. Pro Contest BCAA is a solid supplement to optimize recovery, growth, and strength. Naturally sourced ingredients and a side effect guarantee ensures this formula will work for you to build muscle, promote recovery, prevent muscle breakdown, and boost athletic performance. Pro Contest BCAA won for Best Post-Workout in the GI Supplement Awards and for good reason. This BCAA is a great option for you to enhance all of your bodybuilding goals.
Check out National Bodybuilding Pro Contest BCAA and the other finalists for Best Post-Workout in the GI Supplement Awards here!
Wrap Up
Using a good quality BCAA supplement can really enhance all of your bodybuilding goals when it comes to muscle building, recovery, and high functioning cognitive abilities. Finding the right BCAA can be challenging but we have great options for you so all of your goals can be met as safely and effectively as possible. Keep seeing great gains and let BCAAs help you toward success with your health and fitness goals.
Check out our list of the 10 Best BCAA Supplements here!
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
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). ” Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Blomstrand, Eva (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
How William Bonac Works Out To Build Massive Legs & Arms
This William Bonac workout will ensure serious gains to your leg growth and those massive arms.
William Bonac is a bodybuilder and social media personality who has worked tirelessly over the years to build a seriously massive and shredded physique. While he exhumes confidence, he is humble and knows his success comes from a positive attitude, the right training plan, and proper nutrition and supplementation.
For so many of us, finding the right workouts can be difficult. We know what we want, but getting there can be a dauting and discouraging task. But it doesn’t have to be. With bodybuilders and other professional athletes working for us to give us the best workouts available, we too can see gains equal to their own. They are living proof and they’ve done it before, so let’s take the right example and run with it. Enough of trying to believe some of these wannabe influencers and pay more attention to the professional athletes we admire most.
As a serious contender on the pro bodybuilding circuit, William is one to definitely follow, for he’s been there, done that, and knows exactly what it takes to succeed.
Full Name: William Bonac
Weight
Height
Date Of Birth
225-235 lbs.
5’7’’
05/18/1982
Profession
Era
Nationality
Bodybuilder, Social Media Personality
2010
Ghanaian
Despite busy schedules and the constant wear and tear of workouts, following the advice of someone like William can greatly impact your gains. While this can be a tough workout, having the right mindset and knowing what you can do is absolutely worth it, especially for those seeking huge gains like William himself.
About William Bonac
William Bonac is a professional bodybuilder from Ghana who at the age of 13, began training to promote a positive mindset and limit the amount of stress on himself. With inspiration from those bodybuilders we all love including Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realize just what it took to win.
After a third place finish at the 2011 Arnold Amateur competition, people began to notice him and his climb through the bodybuilding ranks began. Having competed at many top shows, some notable finishes include a third-place finish at Mr. Olympia 2017, a second-place finish at Mr. Olympia 2019, and two first-place finishes at the Arnold Classic in 2018 and 2020.
With a large following on social media, William seeks to use this platform to promote his workouts and his brand, as well as help others achieve their fitness goals by providing motivation and inspiration for all.
William Bonac Training Routine
For William, training includes those exercises with free weights and machines and typically is rather high in intensity and weight. Focusing on his legs and arms are imperative, for his legs tend to be his weakest part, and his arms are some of the most notable on the pro circuit. For those looking to get bigger arms, William is a big fan of the barbell curl.
We wanted to share some great leg workouts and arm workouts from William to give you the best chance at mimicking his sheer strength and size. Great exercises are mixed right into an awesome routine so you get the most out of every single workout. Since legs are hard to work out, and we all dread leg day, these two workouts will certainly change things up to give you a little more interest. On top of that, these arms workouts are exactly what you need to see those bulging bis really come to life.
Leg Workout #1
Exercises
Sets
Reps
Super Vertical Leg Press
5
10
Power Runner
5
10
Lying Hamstring Curls
5
12
Seated Calf Raise
5
12
Lying Calf Raise
5
10
Leg Workout #2
Exercises
Sets
Reps
Leg Press
5
10
Hamstring Curls
5
10
Leg Extensions
5
10
Squats
5
10
Arms #1
Exercises
Sets
Reps
Preacher Curls
4
10
Triceps Pushdowns
4
10
DB Biceps Curls
4
12
Barbell Curls
4
12
Triceps Extensions
4
10
Biceps & Shoulders
Exercises
Sets
Reps
Biceps Curls
4
10
Concentration Curls
4
10
Shoulder Press
4
10
Lateral Raise
4
12
Seated Curls
4
10
Preacher Curls
4
8
Rear Delt Fly
4
10
Best Supplements For Added Gains
While a great training routine is exactly what you need, for the most part, you need the right supplements to carry you through to the end game of gains. Eating right and following a proper routine is imperative, but that added boost we get from supplements can make all the difference. While William uses his own choice of supplements, we only felt it right to share some awesome products with you so you can have the best chance at seeing continued growth after those grueling workouts.
Three staples in a great routine are protein powders, pre-workouts, and intra-workout BCAAs. What you will find is a pre-workout can offer energy and muscle pumps, BCAAs will help you burst through fatigue and provide for continued energy, and protein powders will work to boost muscle growth and enhance recovery. Other supplements to try are creatine for added strength and size, fat burners to help shed unwanted fat and burn more calories, and a multivitamin to keep you healthier overall by pumping you with those necessary vitamins and minerals.
Wrap Up
William Bonac is a professional bodybuilder who knows exactly what it takes to succeed at the highest level. As someone who exhumes confidence yet stays grounded and humble, following his example can greatly affect all our gains. These legs and arms workouts are what you need to boost both lower body and upper body strength while also adding to a shredded and massive physique. Give these workouts a try, and mix in some awesome supplements, to really see great gains like William Bonac himself.
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 William Bonac Instagram
Angelo Mastrangelo Returned to 2021 Natural Olympia to Win Men’s Sport Model
Angelo Mastrangelo turned dreams into reality at 2021 Natural Olympia.
Angelo Mastrangelo is an Italian International Bodybuilding Association/Professional Natural Bodybuilding Association (INBA/PNBA) bodybuilder. At the Golden Nugget Las Vegas Hotel and Casino, he won the Men’s Sport Model at 2021 Natural Olympia on Saturday, November 13. He was also the INBA Sports Model +35 champion and crowned Athlete of The Year.
In an Instagram post on November 22, 2021, Mastrangelo quoted one of Cristiano Ronaldo’s famous quotes:
“Dreams are not what you see in your sleep; the real dreams are things which do not let you sleep.”
You can see Angelo Mastrangelo’s depiction below.
https://www.instagram.com/p/CWl7zQZh0G2/?utm_source=ig_web_copy_link
In the previous years, at 2019 and 2020 Natural Olympia, Angelo Mastrangelo competed in the Men’s Physique class before deciding to shift gears and eye the Men’s Sports Model class.
His earliest date to compete as a natural bodybuilder began in 2015 at NPC California State Championships Men’s Physique Open Class C, where he received 11th place. He never placed higher than second-place through his early years in bodybuilding, but 2020 was his turning point. At 2020 INBA Team USA, Mastrangelo was the winner of Men’s Physique Overall, Men’s Physique Open Tall, and Men’s Physique Junior Master. He also earned pro status.
Natural Bodybuilding and Men’s Sport Model
Natural bodybuilding requires all contenders to undergo drug tests through top drug testing equipment via World Ani-Doping Agency (WADA). Other bodybuilding leagues don’t endorse drug use, but they don’t test for it. Therefore, natural bodybuilders have smaller frames.
In the Men’s Sport Model division, the judges look for athletes with the best combination of sophisticated and athletically conditioned bodies. Compared to other divisions like Men’s Physique and Men’s Bodybuilding, it’s not as much about your muscularity and definition and more about the competitor’s presentation.
Transformation Coach
Angelo Mastrangelo is based in Los Angeles as a transformational coach outside of competing in INBA/PNBA. He’s an International Sports Sciences Association (ISSA) Certified Personal Trainer (CPT) and nutritionist. He helps people improve their bodies and lives with fitness. Also, he helps professional natural bodybuilders compete. As of 2020, Angelo Mastrangelo also participates as an INBA/PNBA judge – he was the international judge at Natural Universe Mexico 2021.
Mastrangelo dived into sports at an early age and started playing soccer at age 8. From there, he went into swimming, which led him down the path of coaching. Competing and coaching in swimming kept his competitive nature alive to compete in bodybuilding and coach others through the life-changing transformation fitness gave him.
In an Instagram post praising his client’s transformation, Mastrangelo stated:
“Some people chase Medals, some people chase a better shape, some other people chase a new Lifestyle.”
Below, you can see a transformation of one of his clients’ accomplishments.
https://www.instagram.com/p/CU5y2FSBRcG/?utm_source=ig_web_copy_link
Angelo Mastrangelo leads by example and demonstrates the transformative effects fitness has on your life. Mastrangelo’s mission statement is to transform lives, not just bodies.
Generation Iron would like to congratulate Angelo Mastrangelo for his win at the 2021 Natural Olympia and the positive impact on others’ health and fitness! Also, we’d like to extend our congrats to Mr. Olympia 2021 – Paul Krueger and Mr. Olympia Masters 2021 Philip Ricardo Jr.
Follow us on Instagram, Facebook, and Twitter for more coverage on natural bodybuilders!
Hafthor Bjornsson Shares Video Detailing Trip To Grocery Store
Hafthor Bjornsson took viewers on a trip to the store with him.
There are few transformations that have been as impressive as that of Hafthor Bjornsson over the years. The nearly 400-pound powerlifter has dropped over 100 pounds and built a shredded physique as he transitions to boxing. During his strongman career, Bjornsson was consuming around 8,000 calories per day. Since then, there has been a different tune being played and it begins with a leaner diet.
Bjornsson is going to take on fellow strongman turned boxer Eddie Hall at some point in early 2022. This comes after Hall was forced to pull out of their originally scheduled fight in September due to an injury. This is a much-anticipated bout and Bjornsson has been doing the necessary training. This includes putting together a diet full of chicken, rice, veggies, and fish.
In a recent YouTube video, Bjornsson and coach Billy Nelson went on a trip to the grocery store in Glasgow, Scotland. In case anyone was wondering what Bjornsson shops for, he laid it all out in the video.
[embedded content]
Hafthor Bjornsson arrived at Costco and went right for the rice, potatoes, and oats. For breakfast, Bjornsson likes to pair oats with 100 grams of blueberries and 50 grams of strawberries. From there, the duo focused on protein, which included fish, steak, and skyr.
When deciding on potatoes, Bjornsson admitted that they are interchangeable. Regular potatoes are his favorite but sometimes defers to sweet potatoes in his diet. He continued bi throwing a large container of eggs into the cart, along with almond butter. This is a popular snack before bed. Even for an athlete like Bjornsson, it is hard to ignore pizza. He made sure to comment on his cheat days, which are Sundays, as he walked past the stand.
After finishing up a Costco, Hafthor Bjornsson decided to continue his shopping at Tesco Extra. This is where he picked up some more berries, sauces, and chicken. He continued to discuss how he cooks his rice in a chicken or beef stock to add flavor.
Bjornsson has taken his diet seriously and that is the only way to make the transformation that he has in recent months. He prepares all of his meals to save some time and make it easier as he trains multiple times a day. Bjornsson admitted that after a long day of work, cooking does not sound like the preferred activity.
Hafthor Bjornsson has been waiting to take on Hall for a long time now. As each day passes, this is a bout that is gaining traction and is becoming more and more anticipated. When the two step in the ring, there will be two transformed physiques who have successfully transitioned to boxing. There are plenty of reasons to look forward to this fight and both athletes are doing the necessary work to be ready.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Will Pre-Workouts Or Coffee Give You A Better Workout?
Both offer energy, but don’t you want more?
Your life is busy. We get it. Your life can be draining. We also get that. But think about all of those bodybuilders and strength athletes who grind and grind and grind in the gym while still functioning outside of it with family, friends, work, and just plain old downtime. Sure, they have a work ethic, dedication, a real passion for their respective sports. But physically, what allows them to power through the day? The idea around pre-workouts or coffee is interesting, for both contain caffeine, so where does this debate lie?
We’ve all most likely had coffee before (or if you are sensitive to it, maybe not). But on the whole, its safe to say many of us love caffeine. It keeps us going, gives us energy, focus, and alertness. And for most of us it tastes good. But pre-workouts contain plenty of caffeine too, as well as added ingredients to power your workouts and keep you grinding hard to only see continued gains.
So, why are we talking about pre-workout or coffee if pre-workout does contain caffeine? Let’s take a look into this conversation a little more and find out why. Both will give you energy, but ultimately you want more than that. Real results. That’s why you grind in the gym anyway, right?
Benefits Of Pre-Workouts
Pre-workouts are incredibly popular supplements and athletes of all kinds have flocked to these products to give them real boosts of energy, as well as muscle pumps. The benefits of pre-workouts are hard to ignore and can really work to improve all your gains. Benefits of pre-workouts include:
More focus and energy to give you intensity and a drive to power through workouts (1).
Less fatigue so you don’t feel as drained while pushing through that soreness that comes on during those grueling workouts.
Better muscle pumps for increased size as a result of better blood flow through those muscles (2).
Worthwhile recovery by promoting efficient growth and faster turnaround time.
Benefits Of Coffee
Let’s jump into coffee and see what makes this different. As said before, pre-workouts do contain caffeine, which is what you’ll get out of coffee, but as a clean source of caffeine, you obviously won’t have the added ingredients associated with your workouts. Benefits of coffee include:
Improved energy levels for that nice boost to power you through workouts and your day (3).
Helps your metabolism by kicking it into gear to burn some of those unwanted calories.
Has nutrients like vitamin B2 and B5, as well as others like magnesium and potassium, to give you those vitamins and minerals.
Major Differences
When you look at both pre-workouts and coffee, what you will find at the core is improved energy and focus. This results from caffeine in both. But the major difference is that with pre-workouts, you get those added ingredients to boost performance, provide for muscle pumps, as well as many others. Such ingredients include things like creatine, beta-alanine, L-citrulline, and BCAAs, among others. So while drinking coffee before a workout is helpful, for those looking for real gains, a pre-workout is something you will get the most out of (4).
Now, what if you are sensitive to caffeine? You can always drink decaffeinated coffee, but that won’t do as much for your workouts. On the other hand, supplements companies have transitioned to create stimulant-free pre-workouts so you can get all those other ingredients to benefit your workouts. With options, you are able to find success with a pre-workout at the end of the day over a cup of coffee.
To put one more potential wrench into this plan, coffee may be cheaper. Buying in bulk may save money over pre-workout supplements which tend to get expensive. Plus, those premium pre-workouts will cost more than some bottom tier products that may contain ingredients you don’t want or need. So, depending on what you want to spend and how you want to allocate funds, this is something to absolutely consider.
Which One Is Better?
When all is said and done, a pre-workout will give you more benefits ultimately when it comes down to it. Of course, depending on price and what you’re looking for, coffee will give you great benefits to your workouts, but when looking to really maximize gains, with the caffeine and other ingredients included, you will get more bang for your buck with pre-workout supplements.
Best Pre-Workout Supplements
Finding the right pre-workout supplements can be challenging, and with so many on the market, the choices can seem daunting. We’ve put together a top list of the Best Pre-Workouts to make this decision easier for you. Our top choice was Cellucor C4 Ultimate for its ability to deliver serious energy, powerful pumps, and better muscular endurance, all while offering the best in terms of focus.
Check out our list of the Best Pre-Workouts for more great products!
Best Supplements To Pair With Pre-Workouts
Along with the best pre-workouts, pairing these with other supplements can be of great assistance to you. A protein powder will cap either end of your workouts and as a great post-workout supplement, this will work to optimize growth and recovery for all your gains (5). While some pre-workouts do contain creatine, if it does not, finding a premium creatine product can really enhance your gains for the better as well. Plus, putting a multivitamin in the mix will keep you healthy overall so you only see those gains you want most.
Wrap Up
At the end of the day, pre-workouts or coffee will give you energy and allow you to thrive with your workouts. But pre-workout supplements will prove to be more effective given they have great ingredients, along with caffeine, to maximize your gains. The right supplements can have great effects for you so definitely check out the right pre-workout products, for you won’t be disappointed with the results.
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
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Cappelletti, S.; et al. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”. (source)
Martinez, N.; et al. (2016). “The effect of acute pre-workout supplementation on power and strength performance”. (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)
Nick Walker Shares Most Recent Back And Bicep Workout
Nick Walker shared another workout video on his YouTube page.
It is hard to find young bodybuilders with as much potential as Nick Walker. He has already reached great heights within the first year of earning his pro card. This includes a victory at the New York Pro and Arnold Classic. Walker has also been active on YouTube where he posts workout videos for fans to follow.
Most recently, Walker shared a video where he was training back and biceps. He made it clear that the workout would be with free weights and less emphasis would be put on machines. The day began with lat pulldowns, where Walker completed three sets of 10. Walker gave some insight on how to perform the lift. Some tips included staying upright and not leaning back. Also, focus on controlling the weight rather than overloading.
[embedded content]
Walker finished fifth at the Olympia this year. He is building a physique that could one day win the biggest competition of the year. Walker is one of the biggest mass monsters in the sport today and it is because of workouts such as this one.
Nick Walker continued to perform three sets of 10 dual bent dumbbell rows followed by smith machine deadlifts. Walker finished with humblers before moving onto biceps. He did not overload the machine with a ton of weight as this was his fourth workout of the day.
After training back, Walker moved onto biceps. It began with standing bicep curls and 21’s curls. He finished with three sets of 12-15 hammer curls. Walker finished off a strenuous workout by going through a posing routine. This is part of his daily workout in order to remain in competition shape. When he filmed the video, Walker weighed 278 pounds and will continue to put on some more weight slowly.
“I don’t plan on getting drastically heavier. I mean if I do, as long as training’s not suffering, I have good condition and I feel okay, f* it. But it’s not the goal so I definitely like where I am now, how I look being almost 280lbs. Last time I was 280, I feel a lot leaner now.”
Nick Walker has looked as dedicated as ever after his finish at the Olympia. He made it clear that fifth place was not good enough and he will do what it takes to improve. During the offseason, Walker is focusing on those improvements and this means there will be plenty to watch in 2022.
Walker is one of the fastest-rising prospects in the sport and has become a fan favorite. This will continue as he racks up more victories over the next few years and attempts to climb up the leaderboard at the Olympia.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.