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2021 Titans Grand Prix Pro
Bojana Vasiljevic wins Figure at the 2021 Titans Grand Prix Pro.
Bojana Vasiljevic took home the prize in Figure at the 2021 Titans Grand Prix Pro on Saturday. The event took place in Los Angeles with competitors looking for an early qualification to the 2022 Olympia. Just one week after the biggest competition of the year in Orlando, there were some competitors that were back on stage.
An Da Jeong headlined the list of competitors after a strong performance at the Olympia. She made an impact on stage and was able to finish seventh in the competition. Jeong wasted no time getting back on stage hoping to qualify for next year’s competition.
Michele Silva Pinto has become a staple in the Figure division looking for improvements. In Orlando, Pinto finished near the bottom but was looking to turn things around right away. Wendy Fortino and Rachel Killam also made an appearance in Los Angeles looking to impress on their way to a qualification.
The full results from the event have been announced. Check out the full break down of the 2021 Titans Grand Prix Pro below!
2021 Titans Grand Prix Pro: All Division Winners
Figure: Bojana Vasiljevic
2021 Titans Grand Prix Pro Breakdown
Figure
First Place – Bojana Vasiljevic
Second Place – An Da Jeong
Third Place – Wendy Fortino
Fourth Place – Michele Silva Pinto
Fifth Place – Mandy Umer
Sixth Place – Rachel Killam
Seventh Place – Nuannaree Sriwaralak
Eighth Place – Charity Field
Ninth Place – Tonya Brookter
Tenth Place – Kristy Crespo
Generation Iron wishes to congratulate all the great athletes who earned a win this weekend. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Still Hospitalized, Flex Wheeler Gives Update On His Condition
Flex Wheeler shares update on Instagram with a mix of positive and concerning news.
On October 9th, 2021, Flex Wheeler announced that he had been diagnosed with COVID-19. The announcement in question was posted from the hospital via his Instagram. Though he remained positive and claimed, “I will defeat the virus,” fans were concerned due to the fact he was hospitalized. Now just a few days later, Flex Wheeler has provided an update on his condition – containing a combination of good and bad news.
Posting a picture from his hospital bed, Flex Wheeler reveals that he is still hospitalized but starts with some positive news. His COVID-19 symptoms are getting less severe. His fever is reducing with less aches and migraines. He also reveals that he had developed some respiratory issues – though did not need to be intubated. He has been given medication that seems to be having a positive effect – and states that the hospital staff seem to be more positive after his latest chest scans.
“Still in the hospital. Covid Bon-respiratory symptoms are getting better. Body aches, fever, and migraines are starting to get less excruciating day by day.
A few days ago I did start to experience respiratory issues. I was put on oxygen (no breathing tube) and meds. The meds seem to be working and they have lowered the level of oxygen that I am on. I will be on these meds for at least another 11 days. The doctors did actually smile during my last chest films, they don’t normally give you a hint either way, so I’ll take it!”
Unfortunately, despite this seemingly positive news, Flex Wheeler also shares some concerning updates. He has also suffered acute kidney failure. This seems connected to the fact that he had a kidney transplant only a year ago. This has put him on immunosuppressant drugs. This, Wheeler claims, puts him in a strange unique position of being immunocompromised while also on immunosuppressant drugs. This is a potentially dangerous combination when it comes to the COVID-19 virus.
“The scary: I am in acute kidney failure, so my INR stabilization is an issue right now. As you may know, I received a kidney transplant over a decade ago.
I am in that rare case of people that are immunocompromised, while also taking immunosuppressant drugs for my kidney. So, even though I’m fully vaccinated, I hit that sweet spot that put me in danger for this virus. Covid really is he worst thing that I’ve ever gone through.”
Despite this scary news, Flex Wheeler remains positive. He thanks friends, family, and those in the bodybuilding community that have provided him support. He ends off his update by stating, “I will beat this!”
The entire staff here at Generation Iron send out hope and support for Flex Wheeler during this time. The Generation Iron Fitness Network will continue to provide updates as they become available for this developing story. We all hope for a smooth and strong recovery in the days ahead.
Effective Upper Chest Training
How To Build A Big Chest
Those who are looking to increase the size of their chest often start in the wrong place. For ultimate chest building, it is wise to start with the upper chest and work down; therefore, growing the upper pecs should be made a priority.
Typically, for chest development, the chosen method is to perform heavy bench presses and chest orientated exercises. While there are many superb chest developing exercises, a large number of them place demand on the fibers of the mid to lower pec rather than upper pec fibers. As a result, the upper chest may fail to develop at the same rate thus hampering overall chest building progress.
The Pectorals
The chest muscles are known as the pectorals and there are 4 individual muscles that make up the muscle group. The 4 muscles are the pectoralis major, pectoralis minor, serratus anterior and subclavius. All of these muscles work together to bring about movement around the shoulder.
For those who are looking to increase chest size, it is the pectoralis major that will be of most interest. As the name suggests, the pectoralis major is the biggest and most visible of the 4 muscles. As a result, it is the muscle which have the most profound impact on chest building.
The pec major has 3 independent origin points – one on the clavicle (collar bone), another on the sternum (breast bone) and finally one on the ribcage. As a result, the pec muscle is often divided into 3 different anatomical sections – the clavicular (upper) region, the sternal (mid) region and the costal (lower) region. All three regions insert on the humerus bone found in the upper arm and allow for a range of different shoulder movements (1).
Upper Chest Workout
As mentioned, the upper chest often underdevelops and requires specific attention. The following workout will demonstrate an effective plan for developing upper chest strength and size.
The plan can be used either as a “chest day” workout or may be used as the foundations of a chest-based workout. It is possible to add extra chest exercises to this plan to increase the overall volume of the workout and enhance muscular hypertrophy.
Exercise
Sets x Reps
Rest
Incline Dumbbell Flyes (Low Angle)
3 x 12, 10, 8
45s
Smith Machine Incline Bench Press
4 x 12, 10, 8, 6
60s
Push-Ups with Feet Elevated (Dropset)
3 x failure
30s
The 3 Upper Chest Exercises
This section will briefly break down the movements required for each of the exercises in the program. For those who are strength training novices or for those who are learning the exercises for the first time, always start with low weight and intensity to allow the body time to get to grips with the movements required. As movement proficiency improves, gradually increase the demand of each exercise.
1) Incline Dumbbell Flyes (Low Angle)
A standard dumbbell fly will target the body of the pecs rather than specifically hitting the upper portion of the muscle. In order to place the majority of the stress on the upper chest, place the bench on a low incline. Doing this will maximize upper pec engagement while also minimizing the involvement of the front deltoids in the shoulder
For the incline dumbbell fly, lie back on the bench and press the dumbbells up so that they are directly above the chest – this is the starting point. In a controlled motion, gradually lower the dumbbells to the sides of the body while keeping the arms straight (avoid locking the elbow joint). Drive the chest up as you lower to stretch the pecs out all while ensuring that the shoulders are kept back and down.
Once the arms have lowered to the sides of the body, squeeze the arms together in order to drive the arms back up to the starting position. Avoid banging the dumbbells together when they meet above the chest. Once the dumbbells returns to the starting point over the chest, focus on contracting the pecs momentarily before commencing the next rep.
2) Smith Machine Incline Bench Press
When benching, one of the advantages of using the Smith machine over a barbell is that stabilization is less of a factor. With the barbell, many muscles must contract in order to stabilize the bar as it moves which may take some of the demand away from the upper pecs. Because the Smith Machine runs along rails, there is no need for stabilization which will allow a greater emphasis to be placed on the upper pecs.
For the incline bench press, start by setting the bench at approximately 45 degrees and lie back on it, ensuring that the bar lines up with the chest. Grip the bar with both hands slightly wider than shoulder width. Unrack the bar and then gradually lower the bar towards the chest, stopping an inch above the chest. Stopping just short of the chest will maintain tension in the pecs and eliminate the chances of using momentum.
Pause briefly at the bottom of the rep before driving the bar up powerfully. As with the incline flyes, look to squeeze the pecs at this point and maintain a strong contraction for a second or so. Finally, ensure that the elbows do not lock out during this phase as this will cause the triceps to take control rather than the upper chest.
3) Push-Ups with Feet Elevated
In terms of bodyweight exercises, the push-up reigns supreme for chest development. In the same way that setting the bench on an incline places a greater demand on the upper pecs (2), elevating the feet will also cause the focus to shift to the upper chest. Using dumbbells or push-up handles is a great option for those who struggle with wrist pain and also for increasing the exercise’s range of motion.
To perform the push up, start by placing a bench directly behind the body. Position the hands so that they are directly underneath the shoulders and then place the feet on the bench at approximately hip width. Keeping the body as straight as possible, hinge at the elbows and look to keep them tight to the body as the chest drops down to the floor.
From this position, imagine trying to drive the hands through the floor to propel the body back up to the starting position. Once muscular failure is reached, step down to the floor and continue pressing. This advanced training method is known as a drop-set and has been found to be an effective muscle building method (3).
Muscle Building Essentials
While focusing on developing the upper chest is important for building a full, thick chest, changes in muscle size will not occur by simply following the aforementioned workout plan. Absolutely, strength training is highly important for building muscle size however, this must be accompanied with appropriate nutrition.
The most important factor that will determine whether or not muscle gain is successful or not is the number of calories consumed. For effective muscle building, a calorie surplus must be established. This is simply where one consumes more calories per day than their body requires. If a calorie surplus is not maintained, then optimal muscle growth will not occur (4).
During strength sessions in the gym, individual muscle fibers actually begin to tear at a microscopic level as a result of being exposed to a training stimulus. The body requires these additional calories in order to recover optimally from the stresses of training and repair each fiber. This repairing process causes the muscle fibers to increase in strength and size.
The second nutrition based essential for muscle building is to ensure that enough protein is being consumed. Protein is a crucial macronutrient that the body requires on a daily basis for growth, healing and regulation of body processes. When it comes to muscle building, enough protein must be consumed on a daily basis to, once again, accelerate recovery time from training and promote muscle growth (5).
In summation, failure to consume enough calories or protein, will hinder all muscle building progress regardless of how regularly strength training is taking place.
Final Word
Targeting the upper chest is often the missing component for those looking to build a full chest. Therefore, it is worthwhile selecting a number of resistance exercises that challenge the upper chest to a large degree and cause substantial adaptation. However, without appropriate nutrition, building significant muscle mass will be difficult, if not impossible. Therefore, ensure that one is consuming enough calories and protein in order to onset hypertrophy.
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References:
1-Solari, Francesca; Burns, Bracken (2019), “Anatomy, Thorax, Pectoralis Major Major”, StatPearls, StatPearls Publishing, PMID 30252247
2-Lauver, Jakob D.; Cayot, Trent E.; Scheuermann, Barry W. (2016). “Influence of bench angle on upper extremity muscular activation during bench press exercise”. European Journal of Sport Science. 16 (3): 309–316. doi:10.1080/17461391.2015.1022605. ISSN 1536-7290. PMID 25799093.
3-Fink, Julius; Schoenfeld, Brad J.; Kikuchi, Naoki; Nakazato, Koichi (2018-5). “Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength”. The Journal of Sports Medicine and Physical Fitness. 58 (5): 597–605. doi:10.23736/S0022-4707.17.06838-4. ISSN 1827-1928. PMID 28474868.
4-LEAF, ALEX; ANTONIO, JOSE (December 1, 2017). “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review”. International Journal of Exercise Science. 10 (8): 1275–1296. ISSN 1939-795X. PMC 5786199. PMID 29399253.
5-Stark, Matthew; Lukaszuk, Judith; Prawitz, Aimee; Salacinski, Amanda (December 14, 2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. Journal of the International Society of Sports Nutrition. 9: 54. doi:10.1186/1550-2783-9-54. ISSN 1550-2783. PMC 3529694. PMID 23241341.
Gym Crush – Kayla Itsines
Kayla Itsines – The Fitness Mogul
Kayla with her 11 million followers on Instagram is one of the biggest internet fitness celebrities. Through her Bikini Body Guide (BBG), Itsines has helped thousands of women reach their fitness goals.
Itsines (pronounced it-seen-ess) didn’t have a clue about Instagram before her cousin asked her to post her clients’ transformation pictures on the platform. Kayla teaches her followers to overlook the number on the scale, and focus on becoming strong.
Itsines was born on 21st May 1991 in Australia. While she loved playing sports growing up, she wasn’t interested in fitness, and the gym overwhelmed and intimidated her.
Kayla gathered the courage to step into the gym when her sports coach asked her to start somewhere. To her surprise, she didn’t find working out with weights intimidating, and on the contrary, enjoyed it.
Finding Her Calling
The more time Kayla spent training in the gym, the more her passion for fitness grew. It was not long after joining the gym that Itsines gave up her original plan of becoming a beauty therapist.
With her newly-found calling, Kayla started studying to become a Master Trainer at the Australian Institute of Fitness. Soon after her graduation, she found a job as a trainer at a gym in Adelaide.
Going Viral
With time, Kayla’s clients started seeing results and her cousin asked her to post the before and after pics of her clients on Instagram. Within a few months, Itsines’ posts started going viral and people started asking her for training advice.
As her follower count grew, Kayla identified the opportunity and worked hard on building her brand. All her efforts paid off and she successfully established herself as an authority in the female fitness industry.
World Tours!
As Kayla’s popularity grew, many people started asking her to organize meet-ups. As always, she listened to them and organized a world tour where she organized free fitness boot camps for everyone attending.
Kayla relies on aerobic exercises to help her clients achieve their goals. She always focuses on the goals of other people as opposed to her own. Itsines has built a community where people help each other on their journey towards success.
Keeping It Real
Kayla Itsines is one of the most humble people you’ll come across in the fitness industry. She admits that she’s nervous to meet the girls who follow her programs because she follows their journey to health on Instagram and Facebook intensively.
Kayla routinely shares her workout plans on Instagram for her fans to follow. She’s one of the few people in the fitness industry who keeps her fans as her priority. We wish her the best for her future endeavors.
Who is your gym crush?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
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Dave Bautista Shares Home Gym And Plan To Go Vegan in Recent Video
Dave Bautista was recently on the cover of Men’s Health and shared information in a video.
Dave Bautista had an extremely successful career in the WWE ring that included time as the World Heavyweight Champion. Following his professional wrestling career, Bautista transitioned to the big screen and is now a successful actor. He has continued to keep himself in shape and build his physique to a high quality.
This has led Bautista to being featured on the cover of Men’s Health. The 52-year-old actor shared the accomplishment on his Instagram. In a recent interview with Men’s Health, Bautista showed off his home gym and shared some tips of his diet plan. This includes a plan to go vegan.
“Excited to share the new cover of @menshealthmag! Online and on newsstands today! @richdorment @milosnadazdin@tedstaffordstyle @vanjapantin@lonlozzin @whatisnojan“
Dave Bautista went through his eating preferences and how they have changed over the years. He revealed that he cut out dairy products back in 2005 and has not been eating red meat for over a decade. This has caused him to move to a plant-based and pescatarian diet. He regularly eats red beans, rice, fish, and eggs during breakfast.
We have regularly seen movie actors transform their bodies when preparing for a movie role that requires them to be in great shape. This has happened for Bautista over the years and his background in wrestling has helped.
Bautista continued by sharing some diet habits that he has. This includes some of his favorite snacks that he likes to consume. Bautista is a fan of bananas with almond butter and a vegan gluten-free grilled cheese. To continue, Bautista admitted that sushi is his go-to comfort food that he could eat on a daily basis.
Whether it is an actor or a professional wrestler, the figure cannot get into shape without a quality gym. Bautista has just the place. Going to the gym is an activity that keeps people in shape but also allows them to clear their mind. This is especially true for Bautista when he visits his two-floor gym. There are designated floors for weight training and martial arts work.
“This is not only like a place where I can stay in shape. But this is also like, this is my sanctuary. I come here for peace of mind. It’s therapeutical for me. It’s not something that I have to do to stay in shape but something I need to do to keep, you know, my mind right,” Bautista explained.
Dave Bautista built an incredible physique as a WWE superstar and has continued it as an actor. He has done this with a combination or weight training along with cardio. This includes traditional cardio work along with martial arts training. This is what Bautista prefers over traditional weight training.
Even though he is not wrestling anymore, this does not mean that Bautista is not a fitness goal. He remains in incredible shape and does it in many ways. This will continue as he remains in shape for different roles and projects coming up. The most important aspect is that Bautista still has the necessary work ethic and mindset.
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Regan Grimes Looks Incredible After Switching Coaches
Regan Grimes showcases incredible physique ahead of the Legion Sports Fest show.
It appears that Regan Grimes has hired a new coach to take his game to the next level. Grimes is apparently now working with bodybuilding legend and coach Milos Sarcev in preparation for the upcoming Legion Fest Show which will take place in Reno, Nevada.
It looks like Regan Grimes is still in top form at the 2021 Olympia. While he may have come in 15th place at the show, Grimes still looks quite impressive. The reason for his impressive look is perhaps his new coach. It appears that Regan Grimes has found new tutelage under the bodybuilding legend Milos Sarcev.
Ahead of the Legion Sports Fest, Regan Grimes looks to be in unreal condition. The show will be the first opportunity for bodybuilders to qualify for the 2022 Olympia. After his disappointing performance at the 2021 show, you can bet Grimes is itching to prove his worth and qualify for the 2022 show as quickly as possible.
In order to bring his best form to the Legion Sports Fest show Regan Grimes has switched coaches. Milos Sarcev has stepped in to coach Grimes and oversee his prep for the show. Sarcev has helped bodybuilders maximize their potential many times before and this time to seems to be no different.
A recent post by Milos Sarcev showcases Regan Grimes in some pretty insane shape. Could working with the bodybuilding legend be the key to Grimes unlocking his potential? Take a look at the progress photos and decide for yourself.
Look at this Physique!!! Really!!! I’ve been a fan of @regangrimes since the first time I saw him 5-years ago…and I am now looking forward to push him to the next level – where he’ll be super “dangerous”…Literally – flawless physique with Mr Olympia potential written all over him. It’s not gonna be easy…but it will be WORTH IT!!!
Regan Grimes even had the chance to work with seven-time 212 Olympia champion James “Flex” Lewis.
It’s clear that Regan Grimes is hitting a new level. Milos Sarcev clearly seems excited to work with Grimes and could very well take him to the next level.
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.
Talking Huge | EP 16: Craig Golias Reacts To The Olympia 2021 Results
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Craig Golias and Vlad Yudin break down the full results for the Olympia 2021 weekend.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias shares his thoughts on the Olympia 2021 results across highlight divisions, follows up on George Peterson’s passing, and more.
Last weekend held the Olympia 2021 weekend event. Known as the Super Bowl of bodybuilding, this was the largest version of the competition yet. It held 11 divisions including the new Wellness category. Needless to say it was a star studded affair with excitement around every corner.
Last week, Craig Golias made his predictions for the Men’s Open division of the Olympia 2021. Now looking back at his predictions compared to the results – he was correct about four of the top five placings at the Mr. Olympia 2021. We spend most of this episode digging into the details about the results of that lineup plus Craig’s reaction to the winners of other key divisions such as the Men’s 212 and Classic Physique categories. Let’s jump into it in our latest episode of Talking Huge.
Big Ramy, Hunter Labrada, and Nick Walker’s Mr. Olympia future
Craig Golias predicted that Big Ramy would be first place. He was also correct in placing Brandon Curry at second, Hadi Choopan in third, and Nick Walker in fifth place. His only misstep was the fourth place prediction. Hunter Labrada ended up taking that spot – and pulled ahead against his contemporary Nick Walker.
Craig Golias was shocked at Hunter Labrada’s physique and placing – giving the athletes props for his impressive improvements and showing on the Olympia stage. He thinks both Hunter Labrada and Nick Walker’s placings show promise for these two athletes – and expects to see them as consistent top five athletes for years to come.
As for Big Ramy, Craig Golias isn’t 100% sure if he will be able to continue his reign in the long term. He felt that Ramy has showcased better conditioning in the past – and that if he is to maintain his first place finish, he will have to show significantly better improvements in future Olympia competitions. Craig Golias wouldn’t be surprised if Ramy falls from his first place spot as early as next year. With his predictions being so accurate this year – let’s bookmark his comments here to see if they hold up in 2022.
Derek Lunsford and Chris Bumstead at the Olympia 2021
Craig Golias also spoke with Vlad Yudin about his thoughts on the Men’s 212 and Classic Physique results. He believed that both winners were the right call by the judges. Derek Lunsford was his favorite on the stage that night and he believed that his classic look mixed with a mass monster mentality made for a superior physique. He also felt that Chris Bumstead is proving himself to be the unbeatable player in Classic Physique division.
Unlike Big Ramy, Craig Golias believes that Bumstead will be a long running champion n the Olympia for years to come. He will be the legend that all other Classic Physique competitors aspire to match up to or succeed past. Now that we are well past the baby stages of this division – it seems we very well may have our first long term reigning icon in the category.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also follows up on his further thoughts regarding George Peterson’s death – and how that might affect the world of bodybuilding’s future among other interesting topics. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Brandon Curry’s Coach Abdullah Alotaibi Unhappy With 2021 Olympia Judging
Abdullah Alotaibi is critical of Olympia judging after Brandon Curry’s second-place finish.
Every great bodybuilder has plenty of people around them to get to the top of the sport. This includes a coach who keeps them on track every step of the way. For Brandon Curry, that coach is Abdullah Alotaibi. The two have been working together for years now as Curry has turned into an elite competitor in bodybuilding.
Curry reached the pinnacle in 2019 by taking home the title of Mr. Olympia. Over the previous two years, Curry has finished second to Big Ramy and this is something that Alotaibi is not happy about. On Thursday, the bodybuilding coach took to Instagram to voice some criticisms with recent judging at the Olympia.
“In 2019, after Brandon won the Olympia, i asked one of the top guys what should i do/improve Brandon to keep winning the olympia, what adjustments should we make; he told me to bring him very lean and shredded, we did just that and still lost in 2020.Then asked them what adjustments should we make to bring back the title they told me to bring him bigger, which we did. This year Brandon was 15lb heavier and still lost.
I don’t know what they need as they keep changing things around”
Abdullah Alotaibi’s major frustration came because he followed advice from judges and it was still not enough. He claimed that prior to the 2020 competition, he was told to have Brandon Curry Len and shredded. Prior to last weekend in Orlando, Alotaibi was advised to add some size. While the duo reached each goal, neither was good enough to get back to the top of the sport.
The sport of bodybuilding is transitioning to favor mass monsters with incredible conditioning. That exactly what Big Ramy is. He weighed in at 305 pounds during the Olympia press conference and seemed like a difficult candidate to beat. During the prejudging round, it was clear that Brandon Curry was right there with him.
Despite recent frustrations from his coach, Curry did not have any regrets after his performance this year. He recently took to Instagram to address the Olympia.
“I FELL SHORT ACCORDING TO THE JUDGES, BUT I HAVE ZERO REGRETS BECAUSE I DID MY ABSOLUTE BEST AND THE REST WAS IN THEIR HANDS.TO BE IN THE TOP 2 IN THE WORLD FOR 3 CONSECUTIVE YEARS IS MY HISTORICAL MOMENT FOR THE YEAR. EACH YEAR I FIND SOMETHING SIGNIFICANT IN THE OUTCOME AND THAT WAS THAT MOMENT FOR ME,’ Brandon Curry wrote.
It is not surprising to see Abdullah Alotaibi frustrated over another second-place finish but now it is back to the drawing board for Curry. He will continue to be one of the top competitors in the world moving forward and will undoubtedly be back on that Olympia stage next year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Protein Powder For Bodybuilding Gains & Recovery 2021
You can’t maintain or build muscle mass without sufficient protein intake.
Think of a group of bros standing around the gym. What are they drinking? Most probably, protein shakes. In fact, protein powder is probably the first supplement people associate with bodybuilding/weightlifting. And for good reason. Protein serves as the building blocks for muscle growth and good protein powders will contain high quality ingredients with a good balance of fat and carbs to help you lose weight and build muscle.
Here’s what happens when you don’t consume enough protein while working out in the gym:
Your body can go catabolic – with a lack of protein, your body can begin using your muscles as an energy source.
You’ll find it hard to maintain or gain muscle mass – countless studies have shown that adequate protein intake is required for bodybuilding.
No-one wants to train their *ss off in the gym to see no results especially when it comes to fat loss. Or see any losses in muscle mass. As a result, protein powder is pretty damn important to bodybuilders (and anyone who trains in the gym aiming to maintain or gain muscle mass). We’ve safely established that. Knowing what to take and when to take it is more than important when looking to achieve all of your bodybuilding goals from the best whey protein and a quality whey protein.
So, what’s the issue?
Well, there are now many different types of protein powders available on the market – soy protein, whey protein, pea protein, brown-rice protein to name just a few. But which is best whey protein for you?
In this article, we’ll tell you which protein powder supplement we recommend as the best whey protein. Followed by the reasons why we’ve chosen a specific product.
Transparent Labs 100% Grass-Fed Whey Protein Isolate: Our #1 Recommended Protein Powder
Key Benefits
100% grass fed whey for optimal health and performance benefits
Superior muscle boosting support and enhanced recovery
Sourced directly from American cows and produced by a reputable company
Key Features
28g of protein- more than enough to help you reach your target daily protein intake
Only 120 calories conducive to any diet and great for cutting or bulking
Classic and fun flavors so you never grow bored with the taste
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Check out where Transparent Labs 100% Grass-Fed Whey Protein Isolate fell on our list of the Best Protein Powders!
Quick Summary
At 120 calories per one 32-gram scoop, it is packed with 28 grams of protein and one carbohydrate ensuring you stay full while recovering and keeping those gains going. Sourcing directly from American cows, their whey only comes from 100% grass-fed diets for this product, keeping your body free from steroids and hormones. Your classic flavors like French Vanilla and Chocolate Peanut Butter are mixed with fun additions like Cinnamon Pastry, Cereal Splash, and Salted Caramel, making this product almost too good to be true.
Designed to supplement a healthy diet post-workout, this product is great for gym-goers seeking to bulk up, athletes seeking to pack on lean muscle, or anyone looking to shed a little weight. You will notice that this product will increase lean body mass, strength, and muscle size, while also aiding in recovery. With just four simple ingredients, Transparent Labs has produced a whey protein isolate that will help you and you are sure to love.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
Why Protein Is Essential To A Bodybuilding Diet
In a nutshell, amino acids are used by your body to repair (and build) new muscle fibers and are essential in a high quality whey concentrate, whey isolate, or a vegan whey protein (1).
So, it doesn’t take Arnold Schwarzenegger to tell you how important protein is, for you to believe it. (Although, Schwarzenegger.com has stated: “If you’re not paying attention to protein, you’re doing it all wrong.”)
Ultimately, you need to consume a certain amount of protein in order to build the muscular, bodybuilder physique you’ve always wanted.
How Much Protein Do I Need To Consume?
There have been tons of different arguments around this question. And there are also different answers in clinical studies.
Scientific American believe that 0.45g of protein per lbs. bodyweight is enough. They also mentioned that studies found consuming over 1.2g protein per lbs. bodyweight provided no improvements in muscle-building.
For this reason, while you do need ‘enough’, you also don’t need to go overboard with your protein intake as 1.0-1.6 g protein per pound of bodyweight is commonly accepted as optimal (2).
Difference Between Whey Protein & Non-Dairy Sources
When it comes to choosing whey over non-dairy sources, whey protein is a fantastic source to meet your daily intake, as well as boost muscle growth and recovery. Non-dairy sources like brown rice protein, pea protein, and a host of others are good options for those sensitive to dairy or following a certain diet, like veganism for example, but for those looking to really boost their gains, a clean and effective whey protein is certainly a great option for you.
Reasons To Choose Whey Protein Over Other Sources
Taking whey protein powder, either as whey protein concentrate, isolate, or other types of protein, can have a number of powerful effects on the body. Whey protein powder is highly accessible, affordable and is a useful tool for promoting a high-protein diet.
Protein synthesis is a huge benefit to whey protein as this will repair those torn muscle fibers so they grow back bigger and stronger (3). With the help of a complete amino acids profile, muscle protein synthesis can occur no problem and with 28g of protein in this supplement from Transparent Labs, that is more than enough to help you reach your intended goals.
This will go hand in hand with recovery for the faster those muscles are repaired and replenished, the faster bounce back you have to take on other workouts without feeling sluggish or worn down (4). Stretching, foam rolling, and yoga are great ways to recover, but pumping yourself with vital protein cannot be beat.
Protein will also aid in weight loss as a great way to keep you full for longer so you don’t snack or take in unwanted calories (5). Either cutting or bulking, a good protein powder can curb hunger or continually pump you with healthy calories so you see that increase in strength and size you want most.
Conclusion: Best Protein Powder For Bodybuilding
At the end of the day, there are so many protein powders out there to choose from and the decision can be nothing short of daunting. Thankfully, some stand out amongst the rest and for bodybuilders looking to get the most bang for their buck, a top tier protein is now at your fingertips. High-quality whey matched by incredible benefits gives you nothing but the best chance at seeing that desired growth you want most.
Our #1 choice of Protein Powder is Transparent Labs 100% Grass-Fed Whey Protein Isolate.
Check this protein powder out and see what it can do for you. A reputable company backing it only lends to the fact that this is clean and beneficial for all your muscle building and recovery needs.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
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*Images courtesy of Transparent Labs and Envato
References
VanDusseldorp, T.; Escobar, K.; Johnson, K.; Stratton, M.; et al. (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)
Wu, G. (2016). “Dietary protein intake and human health”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
King Kamali Lifts Car To Save Victim In Car Accident
King Kamali recently helped save a victim in a car accident.
Shahriar Kamali, better known as King Kamali, is a well-known bodybuilder who has remained vocal about the sport. Recently, he used his strength to help someone in danger following a car accident.
On Wednesday, King Kamali posted a video on his Instagram page explaining an incredible story. He was driving with his daughter and saw a car accident. The car was upside down and there was a need for help. Kamali hopped out of the car and went to help any victims.
In his caption on social media, Kamali explains that he had to rip the door of the car off to get to the passenger and proceeded to lift the car to get the victim’s arm out. Unfortunately, the passenger has to have her left hand amputated and suffered broken legs but she is still alive.
“Jesus Christ people… I’m still in shock. Thanking God right now for the strength he has blessed me with because it took everything I had to lift this car off of her arm. Left hand amputated and legs broken but I stayed with her the entire time. The only way to get to her was to rip the fucking door off and I did. #godbewiththem #thankthelordformystrength“
King Kamali remained with the victim until the ambulance arrived and she was able to get the proper care. This incredible feat of bravery and strength is what Kamali has been all about. He banged up his hand in the process but admitted it was worth it.
“2 jammed, 1 dislocated and 1 fucked up.. battle scars from yanking a car door off the hinge. It was worth it helping a fellow human being in need. #kingsworld??“
Kamali has retired from bodybuilding after a long career as an IFBB professional. Born in Iran, Kamali moved to New York and began his career. He gained interest in bodybuilding in college while studying Exercise Physiology at George Mason. This allowed him to learn about about sports nutrition paired with distinctive posing styles.
In 1999, Kamali won the NPC Nationals in the heavyweight division. He went onto finish fourth at the Arnold Classic in 2001. He appeared in three Arnold Classic competitions and two Mr. Olympia’s.
King Kamali last appeared on stage in 2006 at the Atlantic City Pro. Since his retirement, Kamali has remained vocal in the sport attempting to improve it moving forward. It is clear that Kamali has the best interest of bodybuilding but also for human beings as a whole.
Kamali references his incredible strength for being able to pull off the rescue. There was much more to it as he was courageous enough to jump right in. This proves once again that humans can channel super strength in times of need.
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