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Jay Cutler Believes He Could Eat Brian Shaw’s Diet, Discusses Strongman and Bodybuilding
Jay Cutler and Brian Shaw recently got together for an interview to discuss their crafts.
Jay Cutler and Brian Shaw are two wildly popular names that have been successful in different areas. Cutler is one of the best bodybuilders of all time while Shaw earned many victories in strongman. It goes without saying that if the two get together for an interview, it would be a must-watch event.
This happened recently as the two shared the microphone for a Q&A. The full video can be found on Shaw’s YouTube page. Shaw and Cutler discussed many topics from each of their crafts to diet plans.
As a strongman, Brian Shaw is used to taking in a large amount of calories to build strength. As a bodybuilder, Jay Cutler is used to eating frequently and said he would have no problem eating Shaw’s diet.
“One hundred percent. I heard what you eat. I thought it was a lot more than what I expected. I think we have a lot of similarities, like buying cows and eating how many eggs we eat, and whatnot. Listen, you definitely had a little more higher of a fat diet than I did, but I think our carbohydrates, your protein was a little more, but the body weight, if I weighed as much as you, being over 400, me, I was barely pushing over 300, I think that I would have the metabolism to eat that much,” Cutler said.
Cutler continues to say that he ate more than probably 90% of bodybuilders. While the amount of food was massive for each athlete, there were not many other similarities. Bodybuilding and strongman have clear distinctions so it is always interesting to think about if athletes could transition from one to the other.
This is something that Cutler also touched on. The four-time Olympia champion was asked who would do better during their primes — Cutler as a strongman or Shaw performing as a bodybuilder.
“Man, that’s a tough question. See, the thing that’s going to be hard, I think it goes both ways, I’m short right, and you’re really tall for bodybuilding. Lou Ferrigno was 6’5, and he had a hard time even competing at 300lb, to really compare. So I think it would be really tough for you to stand on stage. Of course, you carry a ton of size, but to lean down, I mean, you still need to be 350lb or more. With strongman, I mean I think I’d be limited with as short as I am,” Jay Cutler said.
Cutler admits that there are some serious differences and aspects that would have to change. Shaw would have to slim down while Cutler has a disadvantage being as short as he is. Shaw agreed with this take.
“That’d probably be the challenge. It’s interesting, the comparison, because it’s like you would have limiting factors and I would have limiting factors, if we were to switch,” Brian Shaw said.
Whenever two athletes like Jay Cutler and Brian Shaw get together, it is an interview that is a must-watch. Below, you can find the full interview featuring the two legendary competitors.
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Victor Martinez’s Physique Featured In Charitable Graphic Novel, Promotes Kickstarter
Victor Martinez plans to back the new project during its opening weeks.
Victor Martinez has found success on stage as a bodybuilder in the Men’s Open category. His incredible physique was enough to make an impact during competitions and could be used to spark some creative ideas in other art forms as well. This is especially true of a kickstarter that Martinez will be promoting.
Victor Martinez inspired a character in a new graphic novel written by Jonathan Naranjo. Shadow Syndicate Chasin File is a project that will be released by Flamewrite Entertainment. Naranjo created the story with intentions to raise money for a good cause. The money raised from this project will go toward Mental Health Awareness to support men and women in uniform.
This is a cause that Martinez wanted to get behind. He posted a recent video to explain his plan to get on board.
“The whole thing why he wrote it was to help a lot of mental health, anybody who is suffering from mental health. The men and women in uniform. Please check out the kickstarter. Please support this film, this script. The graphic novel — you will be entertained, you will be supporting a good cause. Let’s get this out there. Let’s get it financed and support it,’ Victor Martinez said.
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The initial goal of this is to raise $30,000 to help different families. Once this goal is reached, there will be stretch goals of up to $100,000 so that many families can be helped. Naranjo was impacted by losing the mother of his children to PTSD/depression. She served in the US Army. Naranjo is now raising awareness for this very special cause.
The graphic novel will eventually be turned into a movie. The story is led by Colonel Chasin. He is the head of a team of special ops soldiers who are ordered to seize control of an underground city of ruins from a band of terrorists. The two forces unleash the long-buried secrets but discover that divine powers have wills of their own.
Victor Martinez has decided to promote the graphic novel because of the cause it is for. Martinez is a well-known bodybuilder whose career has spanned close to two decades. Martinez began competing professionally in 2001. He has victories in some top shows such as the Arnold Classic and Tampa Pro. Martinez has appeared in 11 Olympia competitions over the course of his career.
In 2007, Martinez finished as runner-up in the Olympia to Jay Cutler. This was his second straight finish in the top three. Martinez made a return during the 2020 Arnold Classic, where he finished ninth. This was the last time he stepped on stage professionally.
The project was launched in October and will continue through the month of November. This is in hopes that it can reach its goal and even go beyond. Victor Martinez is one of the promoters that will do what it takes to make that happen.
Mike Tyson On Psychedelic Toad Venom: ‘I ‘Died’ During My First Trip’
Mike Tyson shared his experience the first time he tripped off toad venom.
Mike Tyson has been open about his drug use during his life. This includes some battles with toad venom. Tyson recently shared his first experience at a conference dedicated to psychedelics. The meeting took place in Miami and Tyson admitted that he tripped off toad venom 53 times in his life.
Despite taking the drug many times, Tyson said that there was nothing like the first time.
“I ‘died’ during my first trip. I did it as a dare I was doing heavy drugs like cocaine, so why not? It’s another dimension. Before I did the toad, I was a wreck,” Tyson said.
The toughest opponent I ever faced was myself. I had low self-esteem. People with big egos often have low self-esteem. We use our ego to subsidize that. The toad strips the ego.”
The venom comes from the Sonoran Desert Toad. This is a Mexican amphibian that spends seven months of the year living underground. When it is active, the venom can be smoked and produces a psychoactive trip. The venom began being used in healing rituals and has gained plenty of attention because of the popularity of other drugs such as LSD.
Mike Tyson first discovered toad venom about four years ago when he was overweight and drinking a lot. Tyson was offered the drug and fell in love with it immediately. during his time using toad venom, Tyson has dropped over 100 pounds and even started boxing again.
“It has made me more creative and helps me focus. I’m more present as a businessman and entrepreneur.”
“People see the difference. It speaks for itself. If you knew me in 1989 you knew a different person. My mind isn’t sophisticated enough to fathom what happened, but life has improved. The toad’s whole purpose is to reach your highest potential. I look at the world differently. We’re all the same. Everything is love.”
Mike Tyson even has a nursery of the toads at his house in Southern California. He is working on two different brands of cannabis. While his toad line will not include actual venom, it will be inspired by his experiences with the venom.
This is a field that Tyson feels strongly about. He addressed that he is fighting for psychedelics to become available to buy over the counter. Tyson believes that this is the reason he has become more focused and it has made him a better businessman. Tyson has become a huge advocate for psychedelics and has began speaking about them all over the country.
Mike Tyson is one of the best boxers in the history of the sport. He has used drugs many times in his life and toad venom has turned into a favorite of his. It will be interesting to see how he continues to promote the use of psychedelics.
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Melvin Anthony Full Interview | Best Posers, How To Beat Big Ramy, & Modern Bodybuilding
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Watch the full uncut GI Exclusive interview with Melvin Anthony.
Melvin Anthony is a bodybuilder that was in his prime between the second Golden Era of the 90s and the modern era we see today. He competed from the late 90s through to 2008. In the prime of his career, he often placed in the top six at Mr. Olympia. He is also best known for his incredible posing routines.
A lot has changed in bodybuilding over the years since Melvin Anthony competed. Which is why we decided to get his perspective on modern bodybuilding, particularly how posing has evolved, and also his take on the latest trends in the sport.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with Melvin Anthony. Now we’re releasing the full length interview including topics such as the best bodybuilding posers of all time, how to beat Big Ramy at the Olympia, and how today’s era compares to previous decades of the sport.
Listen To Our Melvin Anthony Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Melvin Anthony interview here:
The Ultimate List Of The Best Bodybuilding Posers Of All Time
While the focus on posing has dwindled over the years – there is still hope in the form of select bodybuilders with incredible posing routines. That’s why we asked Melvin Anthony to list his picks for the best bodybuilding posers of all time. He mentions younger bodybuilders like Terrence Ruffin – but the biggest standout to him is Kai Greene.
Fans of bodybuilding are no stranger to Kai Greene’s sometimes bizarre but often beautiful posing routines. He would wear costumes and masks (for guest posing) and incorporate interpretive dance into his routine alongside mandatory poses. His entire persona was based in this art. His interviews are often poetic, just like his posing. He has always seen bodybuilding as pure art. This explains his skill and passion behind painting and his recent line of comic books.
So was Kai Greene the second coming of Melvin Anthony? Was he influenced by Anthony’s career? Anthony will be the first to admit that Kai Greene is one of the greatest, if not the number one greatest, poser of all time. But their styles are very different. Anthony details how his posing came from his street background. He would incorporate hip hop and breakdance style into his routines. Kai Greene feels more like abstract poetry. Two very different forms – but both dedicating to evolving the routine into something more.
Ultimately, Melvin Anthony struggles to come up with even five names for the best posers of all time (he eventually locks a solid five names). This is an example of just how few and far between true elevated posing is in the sport.
Melvin Anthony: Bodybuilders Today Train Hard, But They Can Train Harder
Melvin Anthony doesn’t want to to knock the new school era of bodybuilders. He understands how general sweeping statements can paint a broad stroke on a very diverse group of athletes. That’s why when we asked him about the current state of bodybuilding – he was very careful with his words. He doesn’t think that there is a bad training ethic in bodybuilders today – but he does think that it could push to the next level to match the greats of yesteryear.
In fact, history is very important to Melvin Anthony. He worries that we are not focusing enough on the history of bodybuilding to learn from what was done in the past. Anthony thinks that social media and short attention spans might be preventing bodybuilders today from reaching their best.
“I’m not saying they’re not training hard,” Melvin Anthony states in our interview. He continues:
“I’M NOT SAYING THAT THEY ARE NOT WORTHY OF WHAT THEY ARE GETTING ON STAGE. BUT THERE’S A LEVEL THAT THEY CAN GET TO THAT THEY HAVEN’T TAPPED INTO YET. AND I BELIEVE THEY WILL. HOPEFULLY THEY’LL GET IT. HOPEFULLY THEY’LL START TALKING TO A FLEX WHEELER OR A JAY CUTLER – ‘HEY MAN, HOW DID YOU TRAIN. CAN YOU SHOW ME WHAT YOU DID?’ WATCH HOW THOSE GUYS TRAIN… I’M NOT SAYING THEY’RE NOT TRAINING AS HARD. I JUST THINK THEY CAN TRAIN HARDER.”
How To Beat Big Ramy At The Mr. Olympia
While this is not a guarantee for Big Ramy, Melvin Anthony believes that it will take more than him being “a little off” to lose the title. Judging is meant to be as objective as possible. At the end of the day, though, it’s a subjective sport. Judges will see Big Ramy differently than in previous years. He’s no longer a competitor hungry to win his first Olympia, he’s now a returning champion.
So Melvin Anthony believes that the only way Big Ramy will lose is if he is defeated by a “knock out.” What he means by this is that either Ramy has to make significant mistakes to his physique or someone has to show up with a next-level physique than we’ve seen so far. Big Ramy has a lot of mass on his side – but his conditioning is where he has struggled in the past. No one will be him on pure mass alone – so all other competitors will need to be more perfect than they ever have been in order to surpass Ramy. Or again as we mentioned earlier – Big Ramy would have to make a huge mistake.
Melvin Anthony acknowledges that everyone on the stage has a great challenge ahead of them. Big Ramy has the pressure of either matching his 2020 physique or making it even better. The other competitors all need to try and contend with Ramy’s massive size.
Wrap Up
Melvin Anthony discusses many more topics than what we can cover in this single article. He also talks about bodybuilding gurus and their role in a bodybuilder’s health, how strong modern bodybuilders’ dedication is compared to the past, and more. That’s why you should check out the full GI Exclusive interview above!
Mark Wahlberg Diet & Workout Program
Mark Wahlberg Transformation Diet and Workout Program
Mark Wahlberg is, hands down, one of the fittest Hollywood actors. He has been in shape from his days as a Calvin Klein underwear model. Unlike actors like Christian Bale, Chris Evans, and Matthew McConaughey, who usually put on muscle mass for a specific role and then go back to being their frail selves, Mark Wahlberg stays in shape throughout the year.
All right, all right, all right. Since we are talking about physique transformations, let’s touch upon the most talked-about Mark Wahlberg transformation. No, it is not Pain & Gain (we will get to it later). We are talking about Father Stu here.
Mark Wahlberg Father Stu Transformation
We are accustomed to seeing a jacked Wahlberg. So much so that his physique transformation for a movie is not considered news anymore.
But, this time around, Wahlberg managed to surprise his fans with his physique update. Mark’s first look from his upcoming movie Father Stu stunned his fans. He is playing a bipolar boxer-turned-priest in the movie. According to sources, Wahlberg put on 30 pounds of body weight in 20 days while preparing for the role. That is pretty remarkable if you ask us.
We are not sure if we should call it a transformation or a reverse transformation. Don’t worry, we will not ask you to put on 30 pounds of body weight in this article – unless you want to.
Related: Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg Father Stu Diet Plan
But if you are one of the curious one’s and want to know what Mark Wahlberg ate to put on the monster weight, here is what his daily diet plan looked like:
3 a.m. – 4 eggs
6 a.m. – 8 eggs, 6 strips of bacon, 1 cup rice, 2 tablespoons olive oil, and a protein shake.
9 a.m. – ground beef or ground turkey made into a hamburger patty or meatloaf, 1 cup rice.
Noon – 1/2 roasted chicken, 1 cup rice, 1 cup cooked spinach, and 1 cup cooked beets.
3 p.m. – 8 ounces veal or pork chop, 4 ounces salmon, 1 cup rice, olive oil, and beets.
6 p.m. – 8 ounces steak, 8 ounces white fish, 1 cup cooked vegetables.
9 p.m. – Custom mash (1 cup cooked steel-cut oatmeal, 2 tbsp applesauce, 2 tbsp jelly or jam, 2 tbsp almond butter, 1 tbsp molasses.)
Weight Gain ≠ Junk Food
We know what you are thinking.
How can someone eat so much?
We know, right?
We have a word of caution for readers who are looking to put on body weight. Please do not go about eating anything and everything you can get your hands on.
When Mark Wahlberg had to put on 30lbs for a movie, he did not go on an eating spree. Most people do not realize that Hollywood celebs do not load up on junk food while they are on a gaining program.
Although the Transformers star was eating 7-8 meals a day at about 7,000 calories, it was all coming through nutritious food. Transforming your physique becomes easier when you have an army of specialists taking care of you, and it was no different for Wahlberg.
Wahlberg’s team took it to the next level to ensure the actor’s health and safety during his gaining program. Lawrence Duran, Wahlberg’s personal chef, revealed to E! News that:
“We meet with a team of doctors who do his bloodwork and a nutritionist who gives us a full breakdown of what his body needs, what his body’s lacking, and basically come up with a meal plan accordingly. We go to a specialist every two weeks to see where we’re at and adjust things.”
Next Read: 7 Reasons Why You Shouldn’t Use Cheat Meals
Mark Wahlberg Pain & Gain Diet Program
We know this is what you came for. Wahlberg sported insane physiques in “The Fighter“, “Lone Survivor“, and “Shooter,” but he outdid himself with his transformation in “Pain & Gain.”
When the first teasers of “Pain & Gain” were realized, Mark looked like he had almost doubled in size from his previous movie. It was a big achievement for the actor considering he only had seven weeks to achieve the feat.
Mark Wahlberg Stats
Name: Mark Robert Michael Wahlberg
Birth Place: Dorchester, Boston, Massachusetts
D.o.B.: 5 June 1971
Height: 5’8″
Waist: 34″
Chest: 46″
Bicep: 16″
Weight: 185 lbs
Mark Wahlberg Pain & Gain Diet Program
Mark’s goal was to gain 40 pounds of muscle in seven weeks. He weighed 165 pounds for his last movie but had to be 205 lbs before starting shooting for Pain & Gain. The news that Dwayne “The Rock” Johnson would be his co-star would surely have made Mark push harder in the gym.
Related: The Rock Reveals His Leg Day Training Program for “Black Adam” Film
Mark Wahlberg worked with trainer Bryan Nguyen for his Pain & Gain transformation. He went back to his old-school workouts that included a lot of compound lifts. But this time around, he did less cardio and ate more.
(3:15 a.m.) Meal 1: Steel-cut oats, peanut butter, blueberries, and eggs.
(5:30 a.m.) Meal 2: Protein shake, three turkey burgers, five pieces of sweet potato.
(8 a.m.) Snack (Between meals): A plate of meatballs.
(10:30 a.m.) Meal 3: A mix of grilled chicken, kalamata olives, pepperoncini, cherry tomatoes, cucumber, bell peppers, and hard-boiled eggs.
(1 p.m.) Meal 4: Steak.
(3:30 PM) Meal 5: Chicken with bok choy.
(Before 5:30 p.m.) Meal 6 (Dinner): Fish with veggies.
Mark Wahlberg starts his day early. According to reports, he is out of his bed by 2:30 a.m. He gets done with his workout while most of the world is asleep.
The Transformers actor does not follow a vanilla diet program. His daily nutrition plan consists of three breakfasts and a snack at 8 a.m. Mark eats six small meals throughout the day that keeps his metabolism running and helps him burn calories even when he is not physically active.
In his Pain & Gain transformation diet program, Wahlberg does not consume carbs before bed. Protein is the primary source of calories in his diet plan.
Related: Best Ways To Kickstart Your Metabolism As A Bodybuilder
Mark Wahlberg Pain & Gain Training Program
Marky Mark followed a 5-day training split while prepping for Pain & Gain. Wahlberg’s workout program is a result of years of experience inside the iron paradise and a deep understanding of his body. He relied on supersets that did the job in the past.
Here is Mark Wahlberg’s Pain & Gain Workout Routine:
Monday: Chest, Arms, and Abs
i) AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While prepping for Pain & Gain, Mark Wahlberg trained twice a day. Since he only had seven weeks to get in the best shape of his life, he knew 7 workouts of a muscle group were not going to cut it.
Mark trained each muscle group twice a week. Since he wanted burly arms for the movie, Wahlberg trained his arms almost every day.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Related: Best Foam Rollers For Muscle Recovery & Back Pain (Updated 2021)
Tuesday: Legs, Back, and Biceps
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-up: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
While getting ready for the movie, Marky Mark trained at his swanky home gym. It saved him a lot of time he would have otherwise spent traveling to and from the iron paradise.
Related: Best Complete Home Gyms For Bodybuilding & Gains (Updated 2021)
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Must Read: How To Use The TRX To Build A Bigger Chest
Wednesday: Rest Day
Thursday: Legs, Back, and Biceps
i) AM Workout – Full Body Circuits
4 rounds of each circuit
8 reps of each exercise
90-seconds after completing each round.
1. Circuit 1
Barbell Deadlift
Power Clean
Clean and Press
Hang Snatch
Push Press
2. Circuit 2
Split Squat
Barbell Bench Press
Barbell Deadlift
Inverted Row
3. Finishers
Cable Bicep Curl: 3 sets 8 reps, 60-second rest
Seated Chest Press: 3 sets 8 reps, 60-second rest
Leg Press: 3 sets 8 reps, 60-second rest
Tricep Pushdown: 3 sets 8 reps, 60-second rest
Seated Side Lateral Raise: 3 sets 8 reps, 60-second rest
Since Mark Wahlberg started his days early in the morning with a heavy workout, he often took a “growth nap” before doing his ab workout and light cardio in the afternoon.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Friday: Chest, Arms, and Biceps
i)AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While following Mark Wahlberg’s Pain & Gain transformation program, make sure that you are constantly pushing yourself. If 12 reps of an exercise feel easy, increase the weight and do not let your muscles get used to your workouts.
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Saturday: Legs, Back, and Abs
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-ups: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
You will be lifting heavy and doing a lot of supersets on the Mark Wahlberg transformation plan. Mark followed a strict diet plan and relied on supplements to improve his muscle recovery and reduce the chances of injury.
Recommended Supplements:
Best Protein Powder For Bodybuilding Gains & Recovery 2021
Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
The Top 5 Supplements Bodybuilders Should Be Taking
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Sunday: Rest Day
Conclusion
Mark Wahlberg has been training since time immemorial. If you are a fitness rookie, start by performing only the AM workouts. You can switch to following the complete Pain & Gain workout regimen as you gain training experience.
Remember: Mark Wahlberg did not carve his Pain & Gain physique from scratch within seven weeks. He already had a solid foundation to build on. Patience, persistence, and lots of protein will be your best friends on the Mark Wahlberg Pain & Gain transformation program.
Which celebrity, according to you, has the best physique? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Protein Bars Vs. Protein Powder: Which Delivers Better Gains?
Both will pump you with protein, but which is better?
We all know we need protein, but with the debate over protein bars vs. protein powder, it can be challenging to decide which is best for our gains. After that grueling workout, it may be better to drink a protein shake with a great powder mixed in. But for our midday snack, a protein bar may be more convenient for our gains. Ultimately we are faced with this choice often and choosing our outlet to take in protein can be difficult. We know we need it, and both forms can help greatly, but which is better and where should the emphasis go?
Protein is the building block of all muscle and we must not limit our protein intake considering this will form the basis of our muscle building goals. After a tough workout, our bodies may feel rather depleted and on a smaller level we can’t see, our muscles are torn. Protein works to heal and repair these worn down muscle fibers working to increase strength and size, as well as boost recovery time. Protein will also aid in weight loss and management goals as a way to keep you full.
Let’s jump into this question here of protein bars vs. protein powder to see which will deliver better gains. While both are healthy supplements worthy of taking, with both offering great benefits, you will want to know which is better to better optimize all of those gains.
Benefits Of Protein Bars
Protein bars are awesome supplements used for convenience and a great way to keep you full while also providing for a worthy snack. A good balance of macronutrients will prove that one of these bars is absolutely worth taking. Simple, tasty, and convenient, protein bars are a quick way to get protein, and other nutrients, into your body.
Benefits of protein bars include:
Packed with protein so you get adequate amounts for growth, recovery, and satiety.
Full of fiber to aid in digestion and help keep weight off (1).
Convenient options to get a healthy snack while also benefiting your gains.
With all this said, protein bars can be tricky in that when eaten frivolously, it can actually lead to weight gain. These are not meant to be treated like candy bars and really should only be used when you can’t get whole foods in that meal, or if your busy schedule just doesn’t allow for it (2).
Benefits Of Protein Powders
As a very popular supplement in the sports nutrition world, protein powders provide for tons of options when it comes to variety and your gains. For dairy options, whey isolate and whey concentrates work well, but thankfully, non-dairy protein powders have come to the market for those following certain diets, be them plant-based or vegan diets. While most associated with post-workout supplementation, protein powder can also be used for replacing a meal or adding onto a meal to get more calories in a healthy way.
Benefits of protein powders include:
Increase muscle growth by pumping you with vital protein to repair and stimulate protein synthesis (3).
Better recovery for faster bounce back by repairing tears in the muscle fiber (4).
Helps keep you full for better weight loss and weight management to see body composition changes.
Plenty of variety with whey-based powders or something more plant-based, like brown rice or pea proteins.
Which Is Better For Gains?
When it comes to choosing which is better, both are great. But, to answer this question, you will get more out of protein powders for what they offer overall.
Protein bars will give you a tasty and convenient option to get protein, but you also have higher amounts of carbs, fat, and often times sugar that can creep in. For bodybuilders watching their macronutrient intake strictly, this can be a problem. So while protein bars are good options for those on a busy schedule, you have to be wise about when you consume them for they may cause more harm than good if abused.
On the other hand, protein powder is an efficient way to get plenty of protein while controlling the amount of carbs and fat, especially if you supplement with a whey isolate or a plant-based powder. Offering clean protein, and an effective way to get this into your body post-workout, which is when we need protein most, you won’t be disappointed with what a good powder can do for your goals.
Best Of Each To Boost Growth
Having the right supplements will be of great assistance to you for they will make your choosing that much easier. It can be daunting to scroll through pages online, stare at shelves in the store, and ultimately make that final decision to click and buy the product. For protein bars, we feel that Jacked Factory Authentic Bars are great protein bars with authentic ingredients, taste, and results. When it comes to protein powders, Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate is an awesome choice for this will offer an honest and transparent label with a clean source of whey isolate great for growth, recovery, and weight loss.
Check out our lists of the Best Protein Bars and the Best Protein Powders for even more great protein products so you too can boost your supplementation routine!
Wrap Up
When it comes down to it, protein bars vs. protein powders might as well end. Both are great for your gains and it isn’t right to pit them against each other. They each work respectively for different parts of your goals, but if faced with the decision, a protein powder will offer more in terms of protein and variety. For those health conscious, there are great products to choose from which can really give you a great boost to health and performance, but looking into which products will work best for you can be a game changer. Check out our lists of the best of each, protein bars and protein powders, so you too can beef up your routine to only see huge 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
Anderson, J.; et al. (2009). “Health benefits of dietary fiber”. (source)
Shmerling, R. (2015). “Are protein bars really just candy bars in disguise?”. (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)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
5 Tips For A Weight Room Beginner
Tips for Gym Beginners
No one is a born bodybuilder, meaning you get better at it with time and reps. While bodybuilding might look easy, you will take some time to change your lifestyle and get the most out of your workouts.
If you’re new to the gym, you might find the weight room to be intimidating. We have put together this article so you can start out on the right foot and don’t have to take advice from gym bros.
Learn the Right Form
You won’t see optimal results if you don’t have the right form while working out. Before picking up the weights, learn the right way to perform the exercises. If you don’t have certified trainers to teach you the right form, you should take the help of the internet.
There are many credible videos on Youtube you can learn from. You can also start working out with someone who is on an advanced training level. By training with an advanced guy, you’ll have a steep learning curve.
Work on Your Mind-Muscle Connection
Lifting weights aren’t about going through the motions. You won’t get arms like Arnold by just curling some dumbbells. You have to put your mind into it. While performing bicep curls, Arnold thought of his biceps to be mountains.
With every rep, you should be thinking about making the peaks bigger. If establishing a mind-muscle connection is hard for you, start by looking at your working muscles in the mirror and squeeze and contract your muscles with every rep.
Bodybuilding isn’t about lifting heavy, it’s about making your muscles grow. The amount of weight you lift doesn’t matter. If your ego is tied up with the weights you can lift, powerlifting and weightlifting are better sports for you.
Get the Best of Both Worlds
Many gym beginners enter the gym and go straight to the machines. While working out with machines is easy, you can’t rely on them completely. Machines are isolation exercises and are great for bringing definition to your muscles.
If your goal is to build muscle mass, you should have compound movements like squats, deadlifts, bench press and barbell curls in your training program along with isolation exercises like the leg extensions, pulley rows, machine chest press, and cable bicep curls.
Change Your Lifestyle
Your fitness journey doesn’t start when you enter the gym and end when you leave. You might have to make small changes everywhere. Start by getting your diet right and drink at least four liters of water every day.
Sleep is a major part of transforming your physique. You need at least 6-8 hours of sleep every night. No matter how hard you workout in the gym, you won’t see the results until you are giving your body enough time to rest and recuperate.
Go Slow
You won’t see changes in your physique in a day – or week. Crafting your body will test you physiologically and psychologically. Some beginners make the mistake of doing too much in the gym in hope of making quick gains.
You need to put in the work every day and be patient to see the results. Increase the volume and intensity of your workouts gradually and don’t try to do too many things too fast. And remember, fitness is a journey, enjoy it without worrying too much about the destination.
How long have you been working out for? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Get Ready For A Workout – Mentally
This Is How You Can Get In The Zone Before A Workout
Working out is as much a psychological game as it’s physiological. If you step inside the gym while you’re on the phone or hit a workout right after an exhaustive day at work, you’re jeopardizing your gains.
Most people never see the desired results in the gym because their mind-muscle connection isn’t optimal. Arnold popularized the concept of using the mind as a tool in carving your dream physique. In this article, we’ll tell you exactly how to do it.
Follow A Routine
Following a routine starts at going to the gym at the same time every day. You should follow a daily routine to enter the ‘zone’ before you start training. Doing the same things every day can turn into a shortcut to priming you mentally for your workout.
Your routine can go as far as doing the same warm-up stretching routine before you get into the workout. It’s better to delay starting your resistance training than to get into the workout without being mentally ready.
Blast Some Music
Good, loud, energetic, motivating music can solve so many of your problems. If you’re having a bad day and don’t feel like hitting the gym, put on a playlist that’ll make you want to kick some butt.
If you’re subscribed to a music service like Spotify, they have many high BPM playlists which will pump you up for your training. Many athletes have also made training playlists on the platform for their fans to follow.
Watch Motivational Videos
If you are someone who needs more stimulus than just audio, watching motivational videos on YouTube should do the trick for you. Many YouTube channels regularly post new motivational videos to pump you up for your workouts.
Watching videos can be a little more helpful as you can see your favorite athletes doing their favorite exercises and sharing their thoughts on training and life. Podcasts are another way of getting in the groove.
Visualize
Visualization is one of the most under-rated aspects of bodybuilding. Before you get into a workout, you should close your eyes and visualize how you want your muscles to look. Then during your workout, flex in the mirror and visualize your dream physique.
Visualization doesn’t stop at having a picture of your dream physique in your head. You need to put the visualization into action by building a mind-muscle connection during your working sets and contracting the muscles with every repetition.
Use Supplements
With the growing research and development in the health and fitness industry, many supplements have come out in the market which can help boost your mental capabilities for some time.
Pre-workout supplements are a hit with bodybuilders as they help them in delaying fatigue, getting a tunnel vision, better focus, and muscle pumps. You need to figure out what works for you and then double down on it.
What is your pre-workout ritual? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
How Derek Joe Won 2021 Natural Olympia Classic Physique
Derek Joe leaned on companionship to win Men’s Classic Physique Open at the 2021 Natural Olympia.
Despite being fresh to the sport of natural bodybuilding, Derek Joe shined bright at the Golden Nugget Las Vegas Hotel & Casino for the 2021 Natural Olympia on Saturday, November 13. With the encouragement of friends, a friendly foe, and the bodybuilding community, he secured first place in the Men’s Classic Physique Open.
Derek Joe’s journey to this feat wasn’t without mental setbacks. He competed in his first-ever amateur bodybuilding event in 2020 at the Grand Canyon Classic. Although he got second place, it was discouraging for him, and he almost gave up on competing in bodybuilding. Here’s what Derek Joe had to say when reminiscing on Instagram about his first-time competing as a bodybuilder:
“I competed in my first INBA show as an amateur at the Grand Canyon classic in 2020 and got 2nd place (no pro qualification). I admit I was a little discouraged and lost the desire to compete again later that year as originally planned. Alex @flexn__lex another top pro happened to be competing that day as well. He told me, and I’m paraphrasing, “you have a pro physique, just work on your conditioning and get leaner…I’ll see you at the Olympia.” If it wasn’t for that statement from Alex and encouragement from my friends @ricobravo and @adjustingservant who were there giving their support I may not have decided to compete in Las Vegas and I wouldn’t be where I am today.”
You can check out his complete statement on Instagram below:
https://www.instagram.com/p/CWUPKemPTDU/?utm_medium=share_sheet
Before clinching the Men’s Classic Physique Open at 2021 Natural Olympia, Derek Joe was just shy of winning the Classic Physique at Mr. America 2021, coming in second place.
Natural Bodybuilding
Natural bodybuilding requires all athletes to undergo drug testing through the World Anti-Doping Agency (WADA) – modern drug testing for professional sports. The International Natural Bodybuilding Association/Professional Natural Bodybuilding Association (INBA/PNBA) offers athletes up to $100,000 in cash prizes. They also put their athletes through rigorous drug testing. Nevertheless, Derek Joe exhibits that the sport is about much more than prizes and strict guidelines but camaraderie above all.
Derek Joe Training
Derek Joe is also an International Sports Sciences Association Certified Personal Trainer (ISSA CPT). Joe helps people get a better quality of life without putting them through fad diets.
He likes to incorporate unilateral movements – training one limb at a time – to prepare his physique for competition. He believes they help fix any muscular imbalances and maximize his strength on bilateral exercises – requiring both limbs to perform a movement.
Below you can find a demonstration of him performing cross Romanian deadlifts (RDL) + reverse lunges:
https://www.instagram.com/reel/CVvS8qpFJak/?utm_source=ig_web_copy_link
Derek Joe shows us how an encouraging support system can help you reach any aspirations you have. And to never give up, regardless of any mental roadblocks you may encounter along the way. Although his career is just getting started, he’s gaining respect in natural bodybuilding like his fellow competitor and veteran Philip Ricardo Jr. has obtained over the years.
Generation Iron would like to congratulate Derek Joe on winning the Men’s Classic Physique Open at 2021 Natural Olympia.
Follow us on Instagram, Facebook, and Twitter for the latest news on natural bodybuilders!
How The Cable Reverse Fly Will Enhance Your Shoulder Routine
Add to your shoulder routine with the cable reverse fly.
Adding to our massive physique requires the right exercises and the cable reverse fly can beef up our shoulders to only add to that physique. With the right approach to shoulder workouts, you can work on building boulders to give your upper half a large and full aesthetic. Working our shoulders can be challenging though, for these joints tend to be vulnerable, thus forcing us to take proper care of our bodies and technique so we see those gains we want most.
What strong shoulders will do are provide stable points of connection between your arms and trunk, allowing for optimal movement for any lifting or sport specific need. They will also work for balance, stability, strength, and of course, add to your shredded aesthetic by providing that full look in your upper half.
Let’s take a look at the cable reverse fly and see just what makes this exercise so great. From what it is, to what muscles are worked, to the many benefits, and how to perform it, you will have a complete guide here to begin this exercise and perform it as best you can.
What Is The Cable Reverse Fly?
The cable reverse fly, also known as a few other names, is a great exercise to boost shoulder growth and development by really targeting your rear delts, as well as other muscles. With variations to perform, this is a versatile exercise and one definitely worth trying for its ability to add real tension and its simplicity to perform. While it is important to maintain good form, that is true with all exercises so don’t let the look of this one fool you into thinking you can’t do it.
Muscles Worked
For this exercise, the main muscle group worked is your rear deltoid. However, as a great exercise overall, this will work your entire shoulder including the lateral deltoid and front deltoid, offering a great way to see more fullness. As a result of the movement, your rhomboids and erector spinae will feel slight work done as well.
Benefits Of The Cable Reverse Fly
The benefits of the cable reverse fly may seem obvious but it is an important exercise to put into your routine for what it can do for you. As an athlete looking to boost all areas of your training and performance, it is important to feel like your exercises are working for you and providing gains.
Benefits of the cable reverse fly include:
Bigger, stronger, shoulders: With the added time under tension, this will build more muscle adding to bigger, more stronger shoulders for movement and sport specific needs.
Better posture: Working on technique and building muscle around those postural joints will only work to enhance your posture (1).
More shoulder protection: Building up more muscle around those vulnerable joints offers better protection and can work to alleviate unwanted pain while reducing injury (2).
More full physique: With the increase in size, you will be more defined and allow for that more full physique to take affect.
Good variations: Either with a cable or not, there are good variations for this exercise that you will absolutely want to try.
How To Perform This
Here are the steps for performing the cable reverse fly:
Stand with your feet around shoulder width apart. The pulley will be just above your head while you stand in the middle of the machine.
Grabbing each handle, you will start with your arms crossed with the handles just in front of your face. Each hand will grab the opposite handle.
When ready, brace your core and pull on the handles, giving your shoulder blades a slight squeeze.
With a slight bend in the arms, slowly return to the starting position and keep your core engaged to really maintain solid form.
Repeat for your desired number of reps.
Potential Variations
We wanted to share a couple of variations so you can target your shoulders differently while also giving you a variation that doesn’t require cables.
Lying Cable Reverse Fly (or Reverse Fly On Bench)
Lying down will help with poor posture and improve balance. This is done the same way as a normal cable reverse fly only lying on a bench.
Rear Delt Fly with Resistance Bands
For those unable to find cables, or who don’t have access to them, this can be done with resistance bands and will still provide time under tension while working your shoulders in a constructive and engaging way (3).
Best Equipment To Help The Cable Reverse Fly
In order to properly perform this workout, knowing of and having the right equipment will be exactly what you need to succeed. While this exercise uses cables, you may need a gym for the cable reverse fly. However, for those who have the space, looking into a complete home gym can be something great for it will provide you with all the necessary equipment and allow you to work out from the comfort of your own home. For the variation above, looking into a quality pair of resistance bands can also assist you greatly.
Wrap Up
The cable reverse fly is one of those exercises you absolutely want to put into your shoulder routine. We all want an upper body that others will envy and looking to those exercises that can help us achieve this is a great start so we see all those desired gains come to life. Our shoulders work to connect our arms and trunk while providing for only the best in terms of movement so neglecting this would be a terrible disservice. Check out the above lists for the best equipment and give this exercise a try. You won’t be disappointed by those boulder shoulders and your soon-to-be massive physique.
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
Lee, D.; et al. (2017). “Changes in rounded shoulder posture and forward head posture according to exercise methods”. (source)
Greenfield, B.; et al. (1995). “Posture in Patients With Shoulder Overuse Injuries and Healthy Individuals”. (source)
Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)