All Posts By Presser
America’s Strongest Man 2021 Event Preview & Key Details
Get all your important America’s Strongest Man information as this event inches closer.
The 2021 America’s Strongest Man contest is set to kick-off this weekend in what will be an exciting competition as these strongmen compete for that top spot and the title of America’s Strongest Man. This year the event will be held in San Antonio, Texas on Saturday, September 25 and is presented to you by Big Country Classic. The hardworking and dedicated group at Strongman Corporation have worked tirelessly to promote and execute this so that fans everywhere can enjoy these top competitors battling for that top spot.
This year, competitors will have four divisions to compete in. They include HW Pro Men, MW Pro Men, Elite MW Men, and Elite HW Men. With different options to enter, each strongman can find their niche and work to compete against others in the same category as this will lead to an exciting event full of strongman action.
Strongman Corporation covers and promotes all things related to Strongman with the goal of providing quality Strongman competitions for the public while being fair to every competitor. Committed to raising the bar and holding only the best and most fair competitions, Strongman Corporation honors their promise to members with reliable and genuine information to put the sport in the spotlight it deserves.
Important Information Breakdown
This event is one to really promote Strongman with amazing competitors who have worked hard over the past year to shine and earn that top podium spot. Here is a breakdown of all the important information you need to know going into this event.
Date: Saturday, September 25, 2021
Time: 10:00am
Location: San Antonio, Texas- 5200 Enrique M. Barrera Pkwy
Divisions: HW Pro Men, MW Pro Men, Elite MW Men, Elite HW Men
Number of Events: 6
America’s Strongest Man Events
With what is set to be an exciting competition, let’s take a look at the breakdown of each of these events:
Texas Power Concepts Fingal Fingers
In this event, athletes will be required to flip the four Fingal Fingers in order from lightest to heaviest. There will be split times with each Finger and the time stops when the Finger hits the pad on the other side. Competitors will have a 60 second time limit and can use gloves, chalk, sleeves, and a belt.
Rogue Log Clean and Press for Reps
Using a Rogue log and bumper plates and pads, athletes must wait for a down command from the judge. Athletes must control the log at all times with this event and it must touch the floor between each rep. There will be no releasing the log overhead and no split times. A 60 second time limit will be in place and MW men will use 315 lbs. while HW men will use 355 lbs. Allowed equipment includes gloves, chalk, sleeves, a belt, and Strongman Corp grip shirts.
Cerberus Max Bag Toss
This event will see athletes establishing a max bag toss over 15 feet. For each weight attempt, the athlete will have 30 seconds from the judge’s “go” command to throw the bag over. Athletes don’t need to attempt every height but once a 30 second attempt is failed, they are eliminated. If for some reason the bag is stuck on top of the apparatus, it counts as a successful throw. MW men will start at 40 lbs. and HW men will start at 50.5 lbs.
Cerberus Sandbag Carry and Load Medley
For this medley, athletes will carry sandbags from lightest to heaviest and load it onto a flatbed trailer. The distance is 20 feet and there is a 60 second time limit. MW men weights start at 265 lbs. and are followed by 300 lbs., 325 lbs., and 355 lbs. For HW men, it starts at 300 lbs. and is followed by 325 lbs., 355 lbs., and 400 lbs. The height of the trailer bed is about 48’’.
Deadlift For Max
This event will be conducted last man standing style as athletes will deadlift the bar for max weight. Hands must be placed outside your legs and standard deadlift lockout rules apply. Athletes will be able to skip lifts but once you miss on one, they are eliminated. Athletes will use a Rogue Ohio Deadlift Bar and can use straps, chalk, sleeves, and a belt. MW men will start at 675 lbs. and HW men will start at 745 lbs.
Texas Power Concepts Texas Stone Carry
In this event, the athlete will pick the stone off the floor and carry it as far as possible. The stone must be carried in front of the body and cannot be shouldered. Turns are set at 50 feet and athletes must touch the line or put their foot past the line before turning around. Athletes will use a Texas Power Concepts plate loadable shield-shaped Husafell Stone with MW men using 360 lbs. and HW men using 400 lbs.
Key Athletes To Watch
America’s Strongest Man attracts the best and most fierce competitors and this year is absolutely no different. But even with such a talented group, there are those who stand out and are key athletes to watch at this year’s event. Marcus Crowder, last year’s winner, is returning in hopes of defending his title and that top spot and is known to be a dedicated and serious competitor. Another athlete to watch, and one that happens to not be a pro, is Josh Silvas. Despite not being a pro, he is an elite athlete and one to most definitely keep an eye out for. In the 105k class, two athletes to note are Nick Cambi and Tommy Sharp, two elite competitors who will most definitely put on quite a show.
Wrap Up
America’s Strongest Man 2021 is set to be an exciting and thrilling event with many top competitors arriving in San Antonio with hopes of taking that top spot and the ultimate title of America’s Strongest Man. Strongman Corporation has worked hard to make this event happen and in just a matter of days, we will see some real action and true competitors fight it out for best in show. Grab all your important information above and get ready for an epic showdown as strongmen from all around gather to be crowned America’s Strongest Man.
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 Strongman Corporation Instagram
Lil Uzi Vert Is Looking Shredded In Recent Video Showing Off Deadlifts
Lil Uzi Vert has been busy in the gym recently and the results are visible.
Lil Uzi Vert is a rapper that has become known for many things, and that includes having a 10-carat diamond embedded into his forehead. Recently while working on his latest project, The Pink Tape, the rapper has been putting in some big-time work in the gym.
A video shared on his Instagram for his 15.6 million followers, Lil Uzi Vert showed off a workout that included 262lb deadlifts for a triple.
Uzi stands at 5-foot-4 and is figured to weigh around 150 pounds. The video shows the rapper deadlifting almost twice his bodyweight and by the looks of it, there was plenty left in the tank. He was able to pull off the lift three times with the weight being moved relatively easily in each rep. Prior to each lift, Uzi took a second to gather himself and keep good form.
Uzi is using a hex bar to perform the lift. This bar actually improves spinal positioning and helps capture full-body power. This is because of the shape of the bar and the fact that the lifter stands in the middle. The bar works well for pushing, pulling, lifting, and loaded carries.
This was clearly the preferred method of training for Lil Uzi Vert. There has clearly been some progress made since he began training. There were also some videos shown of Uzi performing curls and hanging body work. Once he removed his shirt, there was a shredded six-pack revealed.
Lil Uzi Vert has built up an exceptional worth creating songs like XO Tour Llif3 and The Way Life Goes. He is working on a new project, both in the studio and in the gym. We have seen that his work in the gym has been paying off to this point.
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.
How High Protein Pasta Can Aid In Weight Loss
Having a high protein pasta in your diet can greatly benefit you and your weight loss goals.
When it comes to weight loss, it seems like we have to sacrifice all that great food we know and love. We often hear about carbs, the number one enemy towards weight loss. But this naïve view of carbs only hurts us in the long run and can lead us down a road that we just don’t need. It is possible to enjoy a good meal and high protein pasta is a great way to get all those nutrients into our bodies while still promoting weight loss and satiety.
Let’s take a look at pasta and the value of carbs and protein to see just what this dish can do for your weight loss goals. With the right approach to diet and training, as well as supplementation, you will be well on your way to that physique you want most.
Value Of Carbs
Putting carbs into your routine is important for it is one of the big three macronutrients vital for success. Carbs work to provide working energy for your muscles and work to boost things like memory, mood, among others (1). While there is a common misconception that carbs are bad, it could not be more wrong. We need carbs to function in our workouts and our daily lives, and a high protein pasta will provide for all those carbohydrate needs.
Value Of Protein
Protein is the building block of all muscle and is essential for those of us looking to increase in strength and size. But what protein can do is also help keep you full, thus leading to less snacking, and ultimately helping with weight loss (2). A high protein pasta that will work for your benefit in terms of carb intake will also work for protein intake as it will contain an adequate amount so all those needs can be met.
Tips For Losing Weight While Eating Pasta
When making a great pasta dish during your weight loss journey, there are some things to keep in mind that can help you lose weight. While some of these may seem odd, its all about making sure you know what to do and how to properly do it to see great gains.
While we love to add things into our pasta, an easy way to solve the problem is by not adding vegetables, for this can lead to slower digestion with the increased fiber (3), thus storing those carbs for later. Instead, look to pair it with a protein for this can help with keeping you full for longer and supporting a healthy metabolism. To keep calories in mind, a low sugar and low fat sauce is a great idea to add into the mix.
Portion control is also important and choosing the best kind of pasta can greatly affect weight loss. A mountain of noodles will most likely not get you to where you want to be, but a good size portion with a hearty piece of meat can fill you right up. But don’t feel bad about eating this for it can really benefit you and give you a great boost when it comes to your weight loss goals.
Featured Supplement For Weight Loss
When it comes to losing weight, while a solid diet and training routine are the right approach, having the best supplements around can work wonders for all your weight loss needs. A protein powder, for example, can work to pump you with protein for growth and recovery, but also keep you full so you see the results you want most. Pre-workouts, BCAAs, and testosterone boosters all have properties that can help with weight loss as well. CLA supplements are an interesting weight loss option, but for those really looking to make a dent, check out a great fat burner to help shed that unwanted fat and burn more calories (4).
Transparent Labs PhysiqueSeries Fat Burner
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Transparent Labs Fat Burner is a great supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. This company works to provide total transparency with a 100% honest label so you know exactly what you are getting and how much you are getting from a fat burner supplement while shedding belly fat and avoiding muscle breakdown. With just 9 ingredients, this formula works to give you everything you need to succeed in your weight loss journey while boosting your metabolism.
Price: $49.00
Use the promo code GENIRON10 for 10% off! Also, check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
A high protein pasta is a delicious and great meal to pump you with carbs and protein so you still see those gains you want most. While myths around pasta and other carbs exist when it comes to weight loss, it is absolutely possible to see your physique goals come to life with the right approach to diet and training. And of course, the right supplements can greatly influence how you get there. Give protein pasta a try and see what this can do to spice up your meals and aid in your weight loss.
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
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T. (2015). “The role of protein in weight loss and maintenance”. (source)
Lattimer, J.; Haub, M. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Joseph Baena Shows Some Impressive Leg Gains
Joseph Baena is showing some improvements in the leg department.
Joseph Baena shows some impressive leg gains in a recent update. The son of the legendary Arnold Schwarzenegger has been hard at work in the gym and it clearly shows in the recent physique update.
A chip off the old block indeed, Joseph Baena is doing Arnold Schwarzenegger proud. The son of the legendary bodybuilder, Baena has been on a mission to transform himself physique and become a professional competitor. While it’s a long road to become an IFBB pro, Baena is taking it all in stride and going with the flow.
Wiry designs on competing in the Classic Physique division, Joseph Baena has been hard at work perfecting his physique. With the genetics of Arnold Schwarzenegger, Baena was always going to show at least a bit of aptitude at building muscle. But with those incredible genetics come some liability.
Arnold never had the most incredible legs, particularly he calf development. It stands to reason that Joseph Baena could have the very same issue with his legs. That said, Baena has been hard at work sculpting his wheels and building some quality muscle as a result. The young bodybuilder recently revealed some incredible leg gains and his improvements are nothing short of impressive.
Friyay legs! What did you workout today?
While may not be as massive as modern bodybuilders, Joseph Baena clearly has an impressive physique. His genetics coupled with his work ethic has helped bring Baena to another level.
If he continues on this trejectory there’s no telling how far he could go.
What do think of this physique update by Joseph Baena? Do you think he has what it takes to be the second-coming of Arnold Schwarzenegger?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
How to Add Inches To Your Guns
Here is how to add some size to your arms.
How do you make your arms bigger? Well there is obviously one simple answer to this, and that is to shop one size smaller…
All kidding aside, good arms can really make a physique pop and make everyone take notice
So what is the secret?
Well the secret to getting big is muscular hypertrophy, and that essentially means an increase in muscle mass. And this muscle mass is built by overcoming an external force ie – weights, it is really that simple.
Now let’s take a moment to look at the arms in particular which is a combination of the biceps and triceps.
The Biceps (biceps brachii):
The biceps consists of two heads (as per the name suggest), there is a ‘long head’ and a ‘short head’, and they work as a singular muscle and they are responsible for arm flexion.
The Triceps:
The triceps consists of three heads, again as per the name suggests. It has a long, head, lateral and medial heads, and is responsible for elbow extension.
So what exercises will help me achieve muscle hypertrophy?
Biceps:
Here is a rundown of some great exercises to give you that bicep peak bulging
21’s (curls):
The number “21” refers to the number of total reps you do in one set, but the “21” is also divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level)
2nd 7 reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level.
3rd 7 reps: Start at the bottom of the movement and complete a full range of movement all the way up
How To Perform 21s Bicep Barbell Curls
Stand upright and grab a barbell with an underhand grip.
Place your hands shoulders width apart and allow your arms to hang toward the floor.
Tuck your elbows tight to the sides of your body.
Curl upward until you make a 90-degree angle at your elbow.
Bring your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.
Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.
Lower the weight back to the 90-degree elbow position and repeat six more times.
Now, allow your arms to return to full extension.
This time, curl your arms all the way to full extension.
Keep curling until the bar is about one to two inches away from your shoulder.
Repeat six more curls through this full range of motion to complete a total of 21 curls.
Kettlebell Curl – as the name suggests either using a kettlebell in each hand, curl as you would do with dumbbells or using a heavier kettlebell curl using both hands.
Concentration Curls
Sit on a bench with desired weight
Then lean forward and place your elbow to the base of your knee
You will be curling one are at a time
Palms facing upwards
Let the dumbbell hang towards your foot
Then curl up towards your shoulder while ensuring the elbow does not move
Bring the weight back down and repeat accordingly
Clairemont curls
Start in a similar position as you would do with seated dumbbell curls
Ensure the bench is slightly inclined
Grab the dumbbells and lean back
Then curl the weight, instead of down and up, you arms will be curling out wide and up
During the movement ensure your body does not move forward or cheats
Ensure the elbows stay tight and don’t flare out during the movement
Repeat reps accordingly
Spider Curl – using the flat part of an arm curl/ preacher curl bench. Grab your barbell or dumbbell, with palms facing upwards, bring the weight down while the elbow and triceps stay tight and close to the flat part of the bench. Fully extend then slowly contract back upwards.
Waiter curls
Grab one dumbbell, and cup it with both hands
Palms facing upwards
Ensure hands are either side of the handle
Start with the dumbbell hanging low
Then slowly curl the dumbbell using both arms towards your chest while keeping the elbows tight to the body
To ensure maximum bicep contraction try to push using your palms and not your fingers
Bring the weight back down and repeat accordingly
Triceps:
Here is a rundown of some great exercises to get your tricep horseshoe to pop
Weighted Dips – add weights to your body via a dipping belt, weighted vest or by holding dumbbells in between your legs
Closed grip bench press – similar to bench to hit the chest, this time being the grip closer to ensure that the triceps are taxed instead of the chest
Weighted bench dips – get yourself in between two benches, hands on one and feet on the other, and get someone to add weight to your legs. Then dip while keeping the weights balanced on your legs
Skull Crushers – lying down on a bench, bring the weight towards your head and then extend upwards to flex the tricep.
Body Weight Skull Crusher
Either set up a smith machine or use the fixed barbells or similar on a rack
Grab the bar with an overhand grip and ensure with a shoulder width stance
Ensure the rest of the body is rigid
Then lower your body down below bringing your head just below the bar
Then use your triceps to extend back up
Repeat again as required
Cable Skull Crushers
Set a bench next to a cable machine
Set the pulley to its lowest setting
Attach EZ attachment or similar to pulley
Make sure the bench is not too close so you have enough tension on the negative part of the movement
LIe back on the bench, and grab the attachment and extend above your head
The bring it back down slowly (the cable will ensure that you have to control the negative aspect of the movement)
Repeat accordingly
So there you have it, these bicep and tricep exercises will ensure your t-shirt sleeves are bursting at the seams and everyone will be asking if you have a permit for your guns.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Anabolic Doc Answers: Are There Comparable Safe Alternatives To Steroids?
[embedded content]
Dr. Thomas O’Connor, aka The Anabolic Doc, breaks down safer alternatives to steroids.
Dr. Thomas O’Connor, also known as the Anabolic Doc, has dedicated his entire life to helping those affected by long term anabolic use. As a former strength athlete himself, he sympathizes with the plight of an athlete who has used steroids or other PEDs to become the best… and start seeing negative side affects down the road. But is it possible to a safer, healthier substance, and get the same results as steroids? In our latest GI Exclusive, the Anabolic Doc explains which substances are comparable to steroids but also safer.
With great risk comes great reward. That’s the key mentality behind steroid and PED use. The Anabolic Doc does admit that there is no drug quite like steroids when it comes to results. But the negative health effects in the long term are also very serious as well. So is there a middle ground? Can there be a safe substance that helps boost athletic performance and muscle growth?
The truth is – nothing will hit the same as steroids or perhaps SARMS. But both steroids and SARMS have dangerous long term health effects. You can’t get something for nothing. The great improvements these substances provide will come at a cost. There’s simply no way around that.
But the Anabolic Doc also wants to list off other athlete performance boosting substances that are effective. A sort of middle ground between the massive boost of PEDs vs nothing at all. These drugs will not bring you to mass monster levels – but will certainly boost your results. If you value your health – it might be the better path to take while readjusting expectations for your physique.
First off, the Anabolic Doc breaks down testosterone boosters. Perfectly legal and largely safe – these supplements can help boost performance and muscle growth. Admittedly, this will have the least effect. Creatine, on the other hand, is a very powerful supplement. It’s healthy and it does help give a noticeable boost to muscle growth.
Selective Androgen Receptor Modulators (SARMs), on the other hand, are an extremely powerful alternative to steroids. This is why they’ve caught on in popularity over the years. But much like steroids – they seem to have serious health effects in the long term. Even worse, since the drug is not regulated, you might not even be getting what you’re paying for.
There have been studies done into SARMS that show many products are not what they claim to be. More specifically, many SARM products are not SARMs at all. At that point – what are you putting into your body? And how will it effect your health? It’s a big risk – and one that makes this group of substances a very dangerous direction to take.
The Anabolic Doc even goes as far so to compare heavy steroid use to light steroid use – or “microdosing.” The doctor explains that even an athlete who uses small amounts of steroids will face long term health issues (if the drug is done consistently). There is no free lunch.
Ultimately, Dr. O’Connor is not going to tell an athlete not to use these substances. He simply wants to educate about what the real effects are so that an athlete can make an educated decision. And if the athlete needs medical help (such as TRT) down the road – Dr. O’Connor will be there to provide relief. No war on drugs has ever been effective. But education can be a powerful tool to prevent ignorant and accidental decisions.
You can watch The Anabolic Doc go into full detail about steroid alternatives in our latest GI Exclusive interview segment above!
*DISCLAIMER: Generation Iron does not recommend or condone the use of steroids or other PEDs. The views and opinions expressed in this video are not that of Generation Iron.
Do Carbs at Night Make You Leaner or Fatter?
What impact do carbs at night really have?
Growing up, you were drilled with the message to never eat at night. Eating at night is for losers who accumulate body fat right? And if you do eat at night, definitely don’t eat carbs. Carbs will kill your dreams, take everything you love, and make you fatter than an obese Oompa Loompa right?
Oh how we believe such fake news. Crap like this is tattooed in our brains since childhood yet the science doesn’t support it. Let me break down the nuances of nighttime eating.
Sleeping Metabolic Rate Myths
So one of the most common misconceptions about eating at night is your metabolism. People throw around this word as if they understand what it means. What they usually mean is your metabolic rate which is how rapid you burn calories at rest.
People argue that eating at night is detrimental because when you go to sleep, you’re no longer active, so these calories fatten you up like a pig. Oink oink anybody?
All jokes aside, sleeping metabolic rate isn’t much different from your waking metabolic rate. When you first fall asleep, your metabolic rate drops a bit, but as sleep related bodily processes begin, energy expenditure also comes back up (1-4).
In addition, exercise also increases your sleeping metabolic rate likely due to the energy cost of repairing and building muscle (5).
Energy Balance
All of this is neither here nor there though because eating nets you body fat storage no matter how fast your metabolic rate is. For example, when you eat a 600 calories meal, you can’t burn off 600 calories in the time it takes to eat that meal. You’re going to burn a certain amount throughout a 24 hour period, so the total food you eat matters, not when you make fat deposits from consuming meals.
So how much you eat will be distributed at various meal times in which fat will be stored. The day as a whole is your opportunity to burn enough calories to put you in the energy balance you want.
So eating an entire cake as a midnight snack isn’t bad because it’s done in the dark. It’s bad because well, you’re eating an entire cake. It’s no better if you were to eat that cake in the morning. Calories don’t magically get more fattening past 6 pm or whatever random time you’ve heard.
Carb Backloading
However, if you do have the correct energy balance, that’s not to say meal timing is meaningless. Certain nutrients interact at certain times. We have some research indicating the opposite of what many people have been taught about pre-bed carbs.
Many people don’t realize, night time eating can be beneficial. Again, this is in the context of an overall calorically controlled diet, not simply using this as an excuse to eat an extra dinner and hit up the local dessert buffet.
Anyways, this idea is called carb backloading and was once highly popular in the fitness industry. The idea is to push more of your calories/carbohydrates towards the later part of the day or the evening. Some of my clients who carb backload like to push almost all of their carbs to the final meal similar to one study I’ll talk about.
Let’s look at the studies for this along with some practical rationale to consider.
The Research
If you look at cross sectional or epidemiological studies, they’re quite mixed, but many show fatter people often eat at night, but correlation doesn’t equal causation. When you take a closer look, unhealthy people simply eat too much and have no structure or planning surrounding their food.
More controlled studies paint a different picture.
Before the 21st century even began, Keim et al. conducted a study in a metabolic ward which is super fancy chamber to control and monitor energy balance (6).
Both groups ate macro matched diets, but one group ate 70% of their calories in the AM while the other group ate 70% of their calories in the PM. All food was provided.
Exercise was also implemented with both strength training and cardio, so this applies more to this audience as well.
The PM group had far better body composition and muscle retention. The AM group lost quite a bit more muscle. Both groups lost fat.
Moving into the 21st century, we have Sofer et al which was an infamous study done in 78 Isreaeli police officers across 6 months with lots of tests done on weight loss and hormonal profiles (7). This study specifically had one group eat all the carbs early while the other group ate all their carbs at dinner.
Many people would predict the carbs at night group to get worse results. Not quite. In fact, the PM carb group experienced better fat/weight loss, decrease in fasting insulin levels, lower inflammation, and better cholesterol.
Some of these effects can be attributed to more weight loss which is a remarkable benefit alone, but they can also be attributed to how carbohydrates sync with your body’s hormonal cycles during the night.
Leptin and adiponectin are 2 beneficial hormones that aid in satiety. They can decrease at night naturally. But having more carbs at night can alter these levels according to the Sofer study.
Carbohydrates also promote serotonin levels to help you feel happy and relaxed along with melatonin levels at night which helps you fall asleep. We have lots of studies on carbohydrate rich foods helping people fall asleep (8).
Practical Benefits of Pre-bed Carbs
You ever start the day and it’s chaos out the gate? Show of hands? Yeah, me too. I can only imagine how bad it is for people with children and extremely stressful jobs. You go through the day, somehow make it out alive, come home to more responsibilities, and guess what?
You want to devour everything. Your brain wants some pleasure and it’s hunger is ravenous.
However, if you consumed lots of calories during the day, you don’t get to eat many after work unless you want to gain body fat. So backloading calories/carbs is highly practical here. Think about it.
During the day, you’re at work. If you’re truly busy and have back-to-back responsibilities or meetings, you shouldn’t be thinking about food. Being occupied has been shown to be an extremely powerful appetite suppressant.
So not eating as much during the day when you’re busy and not hungry to allow for more nighttime calories is practical. Furthermore, many people eat with their families or go out for dinner. Having more calories and carbohydrates to be flexible with can either make or break the adherence of your diet.
Give carb backloading a try if you haven’t yet. It doesn’t have to be super close to bed time to reap the sleep benefits. Anytime during the evening time should be fine and may even prevent that late night snacky type hunger.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
Katayose Y;Tasaki M;Ogata H;Nakata Y;Tokuyama K;Satoh M; “Metabolic Rate and Fuel Utilization During Sleep Assessed by Whole-Body Indirect Calorimetry.” Metabolism: Clinical and Experimental, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19394978/.
JM;, Seale JL;Conway. “Relationship Between Overnight Energy Expenditure and BMR Measured in a Room-Sized Calorimeter.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/10099943/.
Zhang K;Sun M;Werner P;Kovera AJ;Albu J;Pi-Sunyer FX;Boozer CN; “Sleeping Metabolic Rate in Relation to Body Mass Index and Body Composition.” International Journal of Obesity and Related Metabolic Disorders : Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/11896493/.
Kumahara H;Yoshioka M;Yoshitake Y;Shindo M;Schutz Y;Tanaka H; “The Difference Between the Basal Metabolic Rate and the Sleeping Metabolic Rate in Japanese.” Journal of Nutritional Science and Vitaminology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/15895522/.
Mischler I;Vermorel M;Montaurier C;Mounier R;Pialoux V;Péquignot JM;Cottet-Emard JM;Coudert J;Fellmann N; “Prolonged Daytime Exercise Repeated Over 4 Days Increases Sleeping Heart Rate and Metabolic Rate.” Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquee, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/12904638/.
Keim, et al. “Weight Loss Is Greater with Consumption of Large Morning Meals and Fat-Free Mass Is Preserved with Large Evening Meals in Women on a Controlled Weight Reduction Regimen.” OUP Academic, Oxford University Press, 1 Jan. 1997, academic.oup.com/jn/article/127/1/75/4728738.
Sofer S;Eliraz A;Kaplan S;Voet H;Fink G;Kima T;Madar Z; “Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21475137/.
Vlahoyiannis, Angelos, et al. “A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep.” MDPI, Multidisciplinary Digital Publishing Institute, 14 Apr. 2021, www.mdpi.com/2072-6643/13/4/1283/htm.
Big Ramy’s Top 10 Training Tips
No one hits the gym hoping for mediocre results.
You go in wanting to get the maximum benefit out of every workout. Here are 10 training tips, courtesy of Mr. Olympia Big Ramy, so you can get the greatest benefit from every one of your workouts.
Tip #1 – Warm up with cardio
Even when I’m bulking, I always do a few minutes of cardio to warm up before training. This facilitates blood flow to the muscles and helps prevent injury.
Tip #2 – Listen to music
The right music playlist can help you get fired up for a big lift and keep you motivated during a brutal workout. I personally like to listen to rock and heavy metal when I’m training. You’ll find Metallica, Tool, System of a Down and Korn on my workout playlists.
Tip #3 – Set goals
Setting goals helps trigger positive new behaviors and helps keep you focused. I always set goals for myself to ensure I am getting stronger and making progress. Setting goals like adding 30lbs to your bench press in 12 weeks is a good way to ensure that you keep making progress and stay motivated.
Tip #4 – Remember to train your legs
Legs are the largest and strongest muscle group in your body. Because of this, squats, deadlifts and other heavy leg exercises will release massive amounts of testosterone, IGF-1 and growth hormone. As a result, not only will your legs benefit, but your other muscle groups will as well.
Tip #5 – Stick to free weights
Even though modern gyms are full of complex, high-tech machines, they will not build a solid foundation of muscle mass the same way that free weights will. Dumbbells, barbells, and kettlebells are the best when it comes to building muscle, especially for a beginner.
Tip #6 – Prioritize Sleep
One of the most essential bodybuilding tips is to allow your body time to recover. Aim for 8-9 hours of sleep each night. If you have trouble falling asleep, try developing a night time routine or try a natural sleep supplement. The one I personally use is called Sleep Juice made by Enhanced Labs.
Tip #7 – Change is good
It’s good to change up the way you’re doing exercises in the gym (stance, grip, angles, sets/reps, technique, etc.). You’ll always do the basics exercises, but the way that you execute them needs to include variations. This is an excellent tool for progression in your training and overall physique.
Tip #8 – Find a coach/training partner
The biggest improvements in my physique occurred while training with people who were more knowledgeable or stronger than me. There’s always something new to learn so find someone knowledgeable and make them your coach or training partner.
Tip #9 – Fuel your workouts
Eat protein before and after you weight train. Protein consumed 60-90 minutes before you train will help induce a muscle-building effect from the training stimulus. Consume the same amount of protein within 30 to 60 minutes after your workout combined with some carbohydrate — and creatine if you decide to take that.
Tip #10 – Use a good pre workout supplement
A well formulated pre-workout supplement will turn a good workout into a great one. I teamed up with Enhanced Labs to create my own pre-workout called Ramy’s Rage. Give it a try, I use it before every workout!
Wrap Up
Big Ramy knows exactly what is required to maximize his training and performance. These 10 tips can greatly influence your gains so you see that massive strength and size like Mr. Olympia himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Big Ramy Instagram
Iron Biby Sets Log Lift World Record Of 229kg
Iron Biby has reached a world record that has stood for years now.
Chieck Sanou, better known as Iron Biby, has been a force in the log lift for years now. He has been after the world record of 228kg but has not been able to take that step — until this weekend. On Sept. 18 at the Giants Live World Tour Finals, Iron Biby set a new world record with a 229kg lift.
Iron Biby stepped up in front of an energetic crowd in Glasgow, Scotland and performed a lift that has never been done before. He broke the previous world record of 228kg that was set by Zydrunas Savickas back in 2015.
You can find the full video of Sanou’s lift on the Instagram page of fellow strongman Eddie Hall. Make sure to watch the celebration at the end.
Iron Biby even pulled out a cartwheel at the end to celebrate with the roaring crowd. It makes sense when a record of six years falls.
Savickas has dominated the log lift for years now. He has many of the top lifts and he say comfortably at the top for years now. This is a mark that Iron Biby had been training to reach. He has made regular lifts within reach of the 228kg mark and even hit the number in a training session back in 2019.
The log lift is a movement that has been on a quick rise over the years. The weight has gotten significantly higher for lifters compared to a decade ago. Iron Biby is a reason for this and there is a chance that he holds this record for quite some time. Barring a comeback from Savickas in hopes of regaining his world record, Sanou could be at the top for awhile and even continue to build on his own record.
It is unknown if Savickas will do this but what we do know is that Iron Biby is the new king. In the video, he showed great control and strength that comes from years of training. It would not be surprising to see Sanou continue to improve and set a higher mark moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Banded Rows Work For Muscle Growth & Rehab
Banded rows can work to aid in growth and recovery by acting as a versatile exercise.
We all know those massive lifts that work to strengthen our back and aid in shoulder development, but other exercises, like banded rows, may be overlooked for they aren’t as massive. While dumbbell rows or cable rows, or any real pulling motion for that matter, can greatly affect your gains, it should be said that you want a quality workout to see that back growth you want most. Banded rows use resistance bands which are great tools when looking to optimize growth and recovery and while this exercise may not seem as beneficial, banded rows can do you some good.
By working with resistance bands, you give yourself a great chance to build muscle and improve your range of motion by working both flexibility and mobility. Building better mind-muscle connection also allows for more effective gains and the ability to get your body in sync with your mind. Great tools to use for pre-, mid- or post-workout routines, you can’t go wrong with a great set of resistance bands.
Let’s take a look at banded rows and see what this exercise is all about. From what it is, to muscles worked, the benefits around it, and how to perform it, this exercise can greatly affect your health and performance by maximizing training and performance.
What Are Banded Rows?
Banded rows are a great exercise using resistance bands as opposed to free weights to work for a number of benefits including scapular retraction, shoulder rotation, shoulder extension, and all around better posterior movements. Working to train your shoulders and upper back, the benefit of using resistance bands can greatly affect all that you do when it comes to both growth and recovery (1), working those muscles for increased hypertrophy, while also providing light enough weight if you choose to work for more rehab.
Muscles Worked
When it comes to the banded row exercise, many upper body muscles will see work done as you look progress in terms of training and performance. Your rear delts and rhomboids will help with any and all things related to your shoulders and your lats will feel a nice burn being a larger muscle. Given it is a pulling movement, your biceps may get some work done and your abs will be necessary to keep you grounded and stable during the movement.
Benefits Of Banded Rows
Banded rows may seem not worthy of taking your time in the gym but when it comes down to it, you need all the variety you can get. Performing the same old workouts just gets boring and can be so monotonous. Looking to those exercises that can add diversity while still aiding in growth and gains should not be overlooked by what you think their image is.
Benefits of banded rows include:
Stronger back: Working your back will be only increase growth for any pulling movement or big lift that comes along (2).
Better shoulder development: With your shoulders acting as principal movers for this exercise, they will see some development as you look build good strength and size.
Protect against injury: If a muscle group or certain spot feels weak, using banded rows can work to protect an unfortunate injury that may arise.
Help with rehab: For those looking to perform lighter movements as a part of a rehab routine, look into resistance bands (3).
Add variety: Putting this exercise into your routine can add nice variety to your workouts so you see the gains you want most without the boredom.
How To Perform Them
Here are the steps for performing the banded rows:
Place the resistance band around a fixed point and either sit on the floor or stand.
Holding the handles in front of you, set yourself into an athletic position and engage your core and lats.
When ready, pull the bands towards your body, really giving a squeeze as you get closer.
Slowly return to the starting position, maintaining a good posture and engaged core.
Repeat for your desired number of reps.
If seated, another option is to wrap the band around your feet and perform the same movement as above.
Featured Resistance Bands For Banded Rows
When it comes to this exercise in the banded rows, having quality resistance bands can greatly influence all your gains, especially a set that can work for both muscle growth and rehab (4). While exercise equipment like dumbbells, kettlebells, and barbells can certainly increase strength, and others like foam rollers can work to better your recovery, it’s important to know that resistance bands can do both and should not be overlooked as an effective tool.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Price: $21.90
Check out our list of the Best Resistance Bands for more great growth and recovery products!
Wrap Up
Banded rows may seem unnecessary but for those looking to add in an exercise that can work both growth and recovery gains, this is it. What banded rows can do are really work for your benefit by working to strengthen your back, provide for better shoulder development, and offer a nice recovery exercise if need be. A quality set of resistance bands is worth the money so definitely look into investing in a set as you look to take your workouts to the next level.
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
Lopes, J.; Machado, A.; Micheletti, J.; Almeida, A.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Fenwick, C.; Brown, S.; McGill, S. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Iversen, V.; Vasseljen, O.; Mork, P.; Gismervik, S.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Bergquist, R.; Iversen, V.; Mork, P.; Fimland, M. (2018). “Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights”. (source)