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How To Build The Inner Chest Like a Pro
The Ultimate Inner Chest Developing Workout
For so many bodybuilders and lifters, there a number of “problem” areas which often fail to develop at an optimal rate and lag behind others. One common area is the inner chest which is often underdeveloped as many popular chest-based resistance exercises place a large demand on the lower and outer portion of the pectorals, leaving the inner portion neglected.
With this in mind, the purpose of this article is to provide an example workout that will allow any lifter to build size in the inner chest. Incorporating this workout into one’s training will certainly help towards adding substantial size to the inner chest and lead to a more greater chest development.
Comprehensive Chest Development
For many, development of the outer chest tends to come fairly easily however, inner portion growth tends to be much more of a challenge. As stated, his is partly due to the fact that many chest-specific exercises rely heavily on the outer fibers of lower pecs.
The reason these fibers tend to dictate movement when shifting resistance is because the fibers of the pecs vary in length and consequent strength (1). Typically, the lower, outer portion of the pecs are larger and stronger than the fibers found in the inner chest.
Because these fibers take the brunt of the stress and strain, the outer portion of the pecs will develop and grow substantially. The inner portion however, does not experience as great a training stimulus as the outer portion and therefore, fails to develop at the same rate.
From an aesthetic point of view, it is essential that the inner chest develops at a similar rate, otherwise, the pecs will not look “full” or defined. In addition, packing on inner pec size can help compliment the shoulders and back to a greater degree and improve overall physique.
Workout Overview
Hopefully, this serves to highlight the importance of developing the inner pecs for those with aesthetic-based goals. More often than not however, the inner pecs are not given the attention they need which can have a negative impact on one’s overall physique.
The purpose of the workout is evidently to drive substantial changes in this area. This is done through the use of inner chest-specific exercises and by moving away from traditional heavy pressing movements which fail to stimulate the fibers of the inner pecs most effectively.
The workout has been designed to fit into any training program and should be performed once per week to maximize growth. The workout uses a combination of both dumbbells and cables and will not take more than 60 minutes to complete.
Be aware that this workout has been designed for the intermediate lifter in mind. This is because a number of the resistance exercises and training techniques are perhaps too complex for the beginner or novice lifter.
The Inner Chest Workout
Exercise
Sets x Reps
Incline Dumbbell Press
1 x 203 x 8 -12
Dumbbell Bench Press (Superset)
3 x 8 – 12
Dumbbell Crush Press (Superset)
3 x 12 – 15
Incline Single Arm Chest Fly
3 x 12 – 15
Kneeling Incline Cross-Body Press
3 x 12 – 15
Not only does the workout use inner chest specific exercises, it also utilizes an advanced training method in the superset. Supersets, which involves performing 2 exercises consecutively with no rest in between, boost overall training volume which may lead to efficient muscle growth (2).
Furthermore, the workout incorporates a variety of repetitions – 8 – 12 reps for some exercises and 12 – 15 reps with others. The number of reps to be complete is relatively high; this is because studies have suggested that a higher rep range may assist in muscular hypertrophy more so than low reps (3).
For the intermediate lifter, the dumbbell bench press and incline variation will already be known. Both are fundamental chest-based resistance exercises that are commonly used to effectively develop chest size and strength.
A number of studies have indicated that the using dumbbells can help heighten the degree of pectoral activation (4). Furthermore, setting the bench on an incline has been found to place more demand on the upper and inner portions of the pectorals (5).
However, the crush press, single arm fly and cross body press may well be new exercises for many. Therefore, the following section details the technique for each movement and highlights a number of key points to remember while performing these exercises.
1. Dumbbell Crush Press
The crush press involves setting up a bench at a 45 degree angle. Avoid the temptation to select a set of heavy dumbbells which will push the intensity to the limit. Instead, look to pick a weight which is manageable and controllable. The emphasis must be on isolating the inner pecs and therefore, by shifting heavy weights, it’s likely that the focus will shift from the inner pecs to the body of the pec muscle.
Lie back on the bench, place the feet flat on the floor, maintain a slight arch in the lower back, place the dumbbells on the chest and pull the shoulder blades together. Ensure to use a neutral grip on the dumbbells and look to push, or “crush” the dumbbells together to create tension on the pecs.
From that position, brace the core before driving the weight directly upward, all while maintaining the “crush”. It is this crushing action that will maintain inner pec activation – therefore, press the dumbbells together throughout the duration of the movement. Effectively doing this will also enhance one’s shoulder stability throughout the movement.
Avoid fully locking out at the elbow as this will help to maximize tension on the inner pecs. Once at the top of the movement, reverse the actions and, in a controlled fashion, drop the dumbbells back down to the starting position.
To maximize the stress place on the pecs and consequently optimize inner pec growth, imagine simultaneously completing a fly and a press while performing this exercise. This should help facilitate form as both of these movements involve pulling the shoulder blades back and down to prevent the muscles of the shoulders assisting in the movement.
2. Incline Single Arm Chest Fly
Once again, place a bench on a 45 degree incline and adjust the cable to ensure it is set up so that the arm is slightly lower than the level of the shoulder. This exercise is to be performed one arm at a time or “unilaterally”. The reason for this to allow the arm to move beyond the midline which leads to a greater range of motion and therefore facilitates a more acute inner pec contraction.
Lie on the bench and grasp the cable. When driving the cable across the body, keep the movement controlled and consistent – both on the way out and the way back in. In a similar vein to heavy weight, it would be wise to avoid an explosive concentric contraction. This will allow for a greater focus on using the pecs to move the weight, rather than the shoulder muscles.
While performing the exercise, feel free to use the other hand to feel whether or not the inner fibers are contracting in the desired way. Finally, remember to maintain a slight bend in the elbows throughout the duration of the movement for comprehensive pec activation.
3. Kneeling Incline Cross-Body Press
For the final inner pec-specific exercise, ensure that the cable is set at a low position to allow for a diagonal pressing motion. This exercise can be performed both bi and unilaterally, however, completing single sided reps may be of more benefit as it allows for a greater focus on inner pec activation.
The exercise is a combination of both a press and a fly, therefore, it’s important to visualise the actions of both of these exercises while executing the cross-body press. When selecting weight, once again, select a resistance which is challenging but not heavy enough to pull the body out of position or cause loss of muscle tension. Maintaining tension on the muscles is extremely important for increasing the rate of muscle hypertrophy (6).
When setting up, assume the kneeling position and take hold of the cable. Squeeze the core musculature to stabilize the body and keep the shoulders down. Drive the weight up diagonally until the hand is approximately in line with the nose and avoid locking the elbow. Lower in a controlled manner and complete the prescribed number of reps.
During the exercise, avoid letting the elbow move excessively behind the line of the body. Not only will going too far back fail to efficiently hit the inner fibers, it may increase the risk of developing shoulder injury.
Final Word
While developing the inner portion of the chest can undoubtedly be challenging, it’s certainly not impossible. By following a program such as this, the inner chest will grow extensively and lead to a fuller looking chest and overall enhanced physique.
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References:
1– Solari, Francesca; Burns, Bracken (2019), “Anatomy, Thorax, Pectoralis Major Major”, StatPearls, StatPearls Publishing, PMID 30252247
2– Weakley, Jonathon J. S.; Till, Kevin; Read, Dale B.; Roe, Gregory A. B.; Darrall-Jones, Joshua; Phibbs, Padraic J.; Jones, Ben (2017). “The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses”. European Journal of Applied Physiology. 117 (9): 1877–1889. doi:10.1007/s00421-017-3680-3. ISSN 1439-6319. PMC 5556132. PMID 28698987.
3– Grgic, Jozo; Schoenfeld, Brad J. (April 18, 2018). “Are the Hypertrophic Adaptations to High and Low-Load Resistance Training Muscle Fiber Type Specific?”. Frontiers in Physiology. 9. doi:10.3389/fphys.2018.00402. ISSN 1664-042X. PMC 5915697. PMID 29720946.
4– Farias, Déborah de Araújo; Willardson, Jeffrey M.; Paz, Gabriel A.; Bezerra, Ewertton de S.; Miranda, Humberto (2017-7). “Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets”. Journal of Strength and Conditioning Research. 31 (7): 1879–1887. doi:10.1519/JSC.0000000000001651. ISSN 1533-4287. PMID 27669189.
5– Saeterbakken, Atle Hole; Mo, Dag-André; Scott, Suzanne; Andersen, Vidar (June 22, 2017). “The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance”. Journal of Human Kinetics. 57: 61–71. doi:10.1515/hukin-2017-0047. ISSN 1640-5544. PMC 5504579. PMID 28713459.
6– Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
Abbas Karimi To Compete For Refugee Paralympic Team In Tokyo
Abbas Karimi, a swimmer born without arms, fled Afghanistan at 16.
The story of Abbas Karimi has gone from Afghanistan to a pool in Tokyo.
Karimi, a 24-year-old swimmer, was born without arms but this has not stopped him from accomplishing great things and becoming an inspiration. Karimi is one of six athletes competing for the Refugee Paralympic Team in Tokyo and might be the only Afghan competitor. Due to the current situation with the Taliban in Afghanistan, the country’s Paralympic delegation was unable to fly to Tokyo for the competition.
Karimi was able to escape Afghanistan long before the current chaos. It was not an easy journey for Karimi to get to the Paralympic Games but it all came together when he led a flood of nations during the opening ceremonies. He was one of two flag bearers for the team.
In 2013, Karimi was taken to Iran and he connected with a group that then traveled to Turkey. He was determined to continue swimming and learning different styles. This began during his time in Afghanistan, where he fled from at age 16. During his time in Turkey, Karimi connected with Mike Ives, a retired wrestling and football coach. Ives began a letter-writing campaign that helped Karimi resettle as a refugee in America, where he lived with Ives in Portland and joined a U.S. Masters Swimming Team.
Abbas Karimi has enjoyed some success in swimming and this includes winning silver in the 50-meter butterfly at the paraswimming world championships in Mexico City in 2017. He competed in 2019 and placed sixth at the 2019 world championships in London before he was forced to take a break due to the pandemic.
The current adventure he is embarking on in Tokyo gives Karimi a chance to compete once again but will also offer an experience that will not be forgotten soon. Karimi began training as a swimmer at a young age against all odds. On Instagram, he recently shared a photo where he simply said “Dream came True.”
Abbas Karimi is a story that can inspire anyone in any sport. The world of swimming will have a chance to watch Karimi in Tokyo. He also shared on social media that he will be swimming the 50-meter butterfly on Friday and the 50-meter backstroke on Monday.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
NutraBio Muscle Matrix Protein Review For Serious Muscle Growth
This complete protein matrix provides 4 hours of amino acid delivery to your muscles to influence the best growth possible.
Product Overview
We all know the value of a protein supplement, but how about one that is designed to influence as much growth as possible? Sure, a protein powder can pump you with tons of protein to fuel muscle growth and increase that vital recovery for optimal muscle repair. But if there was a protein matrix derived from two different sources to offer hours of continued amino acid flow into your muscles, wouldn’t you consider it? NutraBio Muscle Matrix Protein is that supplement and with two great milk sources that offer different rates of absorption, you get up to four hours of amino acid delivery to see the best growth possible.
What you will find in this supplement is a mix of whey protein isolate and micellar casein, two different forms of protein that work in different ways to give your body the best in terms of protein amount, digestion, and absorption. Whey isolate tends to absorb faster and is found in many protein supplements for its fast-acting ability. However, casein is much slower, working to provide continued protein flow to your muscles well after your workout has ended. This mix results in the best of both worlds so your gains can reach new heights.
NutraBio Muscle Matrix is a complete protein matrix that provides up to four hours of amino acid delivery to your muscles. With 25g of pure protein, two different milk sources allow for the best of both absorption rates.
NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance. NutraBio is a standout when it comes to clean and effective products and sought to revolutionize the industry by using zero fillers, additives, or excipients of any kind and working to ensure accurate dosages for all active ingredients. With the utmost quality in mind, NutraBio is a transparent and honest company working for your benefit only.
NutraBio Muscle Matrix Protein Highlights
NutraBio Muscle Matrix Protein is a complete protein matrix that provides four hours of amino acid delivery to your muscles for the best growth possible. Containing 25g of pure, complete protein from two different milk sources, you get the best of both absorption rates to keep protein synthesis high and amino acid levels circulating for hours. A mix of whey protein isolate and micellar casein, you get the fast-acting benefits of whey isolate and the slower digesting properties of casein to provide for this continued flow.
A transparent label is matched by an amazing product to offer a full spectrum amino acid profile to maximize muscle growth, support recovery, and minimize muscle breakdown. No proprietary blends, fillers, excipients, maltodextrin, added sugars or carbs, artificial flavors, or banned substances gives you a clean product from start to finish.
Ingredients
Whey Protein Isolate
Whey isolate digests and absorbs more rapidly gram for gram and is the purest form of protein available. This is achieved through a cold, cross micro and ultra-filtration process that removes larger, less absorbable protein molecules leaving you with only protein and little to no fats and carbs. A fast-acting source of protein, this can increase protein synthesis and offer great benefits to growth, strength, body composition, and recovery (1,2,3).
Micellar Casein
Micellar casein digests and absorbs more slowly and as a result, this leads to a sustained increase in amino acids. It also can inhibit protein breakdown to a greater extent. This form of casein, called micellar casein, differs from other forms of casein by being filtered from milk, rather than by use of acid or heat. This ensures that it stays structurally intact to not sacrifice any of the benefits this form of protein has to offer (4,5).
Other Ingredients
Flavoring (natural flavor, salt, xanthan gum, sucralose, acesulfame potassium), Blue Spirulina (for Confetti Cake flavor)
Calories
120
Protein
25g
Carbs
2g
Fat
0.5g
Sugar
Less than 1g
Flavors
Ice Cream Cookie Dream, Alpine Vanilla, Dutch Chocolate, Strawberry Pastry, Chocolate Peanut Butter Bliss, Confetti Cake
Number Of Servings
29
Price, Flavors & Effectiveness
NutraBio Muscle Matrix Protein is that complete protein supplement to provide continued amino acid support for hours to influence muscle growth and increase recovery for optimal gains. With 29 servings per container, one scoop of this protein supplement can work to really boost your growth and recovery goals. Six great flavors include: Ice Cream Cookie Dream, Alpine Vanilla, Dutch Chocolate, Strawberry Pastry, Chocolate Peanut Butter Bliss, and Confetti Cake.
Pros
Two different protein sources for fast and slow digesting benefits
Continued amino acid flow for hours to influence muscle growth and recovery
25g of complete protein with low net carbs while being lactose, fat, cholesterol, and gluten-free
No proprietary blends, fillers, excipients, maltodextrin, added sugars or carbs, artificial flavors, or banned substances
Cons
Does contain small amounts of artificial flavors like sucralose and acesulfame potassium, but the quality of this product far outweighs those amounts
Price: $39.99
Featured Athlete
Jon Linden
Jon Linden is an IFBB Classic Physique Pro bodybuilder and NutraBio Athlete using their high-quality supplements to boost his training and performance, as well as his overall health and wellness. As someone who knows what it takes to constantly fuel his body and his workouts, Linden only relies on the best when looking to boost his gains. Working with NutraBio allows Linden to push himself and use only the best for growth and recovery as he seeks to walk amongst the best in the world under the bright lights of the stage.
Overall Value
NutraBio Muscle Matrix Protein is a complete protein matrix designed to give you the best when it comes to igniting muscle growth and increasing recovery. With 25g of pure protein from two different milk sources, you get the best of both absorption rates for continued amino acid flow throughout your muscles. NutraBio knows the needs of athletes and knows exactly what they need to succeed in order to maximize all their gains. What you are really getting is a clean and complete protein supplement with a unique two source formula to maximize fast and slow absorption rates to boost your muscle gains. Check out NutraBio Muscle Matrix Protein today and give your muscles the best chance to grow.
Try NutraBio Muscle Matrix Today
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*Images courtesy of NutraBio
References
Cooke, M.; Rybalka, E.; Stathis, C.; Cribb, P.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Devries, M.; Phillips, S. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Pal, S.; Ellis, V.; Dhaliwal, S. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Babault, N.; Deley, G.; Ruyet, P.; Morgan F.; et al. (2014). “Effects of soluble milk protein or casein supplementation on muscle fatigue following resistance training program: a randomized, double-blind, and placebo-controlled study”. (source)
Tang, J.; Moore, D.; Kujbida, G.; Tarnopolsky, M.; et al. (2009). “Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men”. (source)
What Can We Expect From Jake Paul vs Tyron Woodley?
Jake Paul vs Tyron Woodley could be a very interesting fight.
This is certainly a match up many never would have thought they’d witness just a few short years ago. But now here we are; Jake Paul, former Disney star and social media figure will be going to battle against former UFC welterweight champion Tyron Woodley. The world is truly a strange place indeed.
The two will do battle this Sunday night in Cleveland, Ohio. Both Jake Paul and Tyron Woodley have put their all into preparation for this match up and are looking eager to compete. The big confrontation at the press conference leading into the fight has sparked even more interest in the bout.
So now that the event is upon us, what can we expect from the showdown between Jake Paul and Tyron Woodley?
Jake Paul
While Jake Paul certainly talks a great deal of smack and can be grating, his boxing ability isn’t something to dismiss. His knockouts of Nate Robinson and Ben Askren are nothing to scoff at. While neither were experienced strikers, we were able to glean a few things from the matches.
Firstly, Jake Paul has a great understanding on how to use the jab. He uses it mostly to gauge distance more than as a legit weapon. He also uses the punch to set up his solid power.
Second, Jake Paul has some serious speed and power in his punches. He’s missed on his lead hooks in the past, but there’s no denying that there is some solid speed and power there. His timing on his overhand right as a counter is something Woodley needs to be concerned about.
Lastly the size advantage that Paul possesses could play in his favor. He’s bigger than Woodley, hits hard, and has enough skill to pose serious problems for the former UFC champion.
Tyron Woodley
The former UFC welterweight champion, Tyron Woodley was one of the most dangerous humans on the planet in his heyday. In fact, he still is. While he may no longer be in his prime, Woodley is the kind of ageless athlete that you’d see in fiction.
Tyron Woodley was able to assert his dominance as UFC champion with a mixture of heavy hands and high level wrestling. His punching power, particularly in his right hand, is something Paul should be concerned about. He has the kind of explosive one shot power to end the show in an instant.
That said, Jake Paul mostly has one weapon to be concerned about. Tyron Woodley may have a right hand, but he’s never been known for having brilliant striking. His explosiveness and timing has gotten him through many battles and it’s exactly what he’ll need to defeat Paul come Sunday.
Who do you think wins, Jake Paul or Tyron Woodley?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
Decoding Genetics: Check If You Have Bodybuilding Genetics
How to know if you have bodybuilding genetics.
Gym trainers will have you believe you can achieve your dream physique if you work hard enough, buy their training program, take the supplement they are selling, or hire them as a personal trainer. But truth be told, not everyone can be the next Mr. Olympia.
We agree that hard work, smart work, the right mentor all are important, but if you don’t have the genetics, you cannot make it as a pro bodybuilder. It might be too much to digest, but this is the truth.
Don’t believe us? Perform this simple experiment.
Start training with an individual who is approximately the same height, weight, age, and has the same BMI as you. Follow the same diet plan and perform the same exercises for the same number of reps and sets.
Compare your results at the end of eight weeks. One of you will have put on more muscle mass compared to the other. It is not because that person has been eating or lifting more behind the scenes. The gains are a result of his superior genetics.
Factors Affecting Muscularity
Muscle Insertions
Muscle insertions are one of the least talked about aspects of bodybuilding. Insertions determine to what degree a specific muscle can develop. Biceps and calves can best describe the effect of muscle insertions on your muscle mass and symmetry.
Depending on your bicep insertion, your guns might be long, short, or average in length.
How To Take A Bicep Length Test
Flex your bicep so that your upper arm forms a right angle with your lower arm.
If there is a lot of stance between your biceps and elbows, your biceps are short.
In case there is about an inch of space, consider your bicep average length.
If your bicep muscle is jammed right up against the elbow joint, the Greek gods are kind to you, and you have long biceps.
If a muscle is attached lower on the bone, it will look longer and fuller when developed. Insertions are what give your muscle bellies the “full” appearance. Longer bicep muscle creates a bigger and better peak when you flex your arm.
Calves work the same way – the two extremes being high and low calves.
How To Take A Calf Test
Flex your calf and see where the muscle ends on its way to your ankle.
If it ends not too far down from your knee – you have high calves. Train them as hard as you can, but they will always be a weak muscle group.
If your calves go way down, you are blessed. You probably are a proud owner of a pair of full-grown bulls.
Body Type
Most people mistakenly put themselves in the wrong body type group. Successful bodybuilders are usually a mix of two body types. You might need the same to win a bodybuilding show.
You need the muscle mass of an endomorph and small joints of a mesomorph to create the perfect muscle proportionality and symmetry illusion on stage.
On the other hand, if you are an ectomorph, you will have to work extra hard to add some meat to your naturally lean frame.
It is not the end of the world for you if you are an ectomorph, though. Other “branches” of fitness like calisthenics, CrossFit are great fits for an ectomorph.
How To Know If You Have The Perfect Genetics For Bodybuilding
There is only one way of knowing if you have the right genetics for being on top of the pro bodybuilding food chain, and that is to take a test. Don’t worry, you don’t have to sit in a classroom and write long answers for this test. We are talking about a lifestyle genetic test.
Lifestyle genetic tests are gaining popularity and are more affordable than ever. All you have to do is order a kit, send a sample to a testing company and wait for the results. These tests can help you determine your strengths and weaknesses in training, building muscle, nutrition, and losing, gaining, or maintaining weight.
Bodybuilding and DNA
ACTN3 is a crucial gene that has been studied and proven to impact strength and muscle size. This gene codes for α-actinin-3, a protein in fast-twitch muscle fibers. This type of fiber allows muscles to contract rapidly and is necessary for power sports like weightlifting and sprinting.
Elite power athletes have a much higher amount of functional ACTN3 as compared to the general population. If you too have the functional ACTN3 gene, you have an advantage in strength training and bodybuilding.
Genetics, Body Composition, and Weight
A lifestyle genetic test can tell you how strength training will affect your body composition and weight. Body composition describes the amount of fat, bone, water, and muscle in the body. This test assigns you one of three genotypes for this measure:
1.Enhanced
A person with an “enhanced” genotype is perfect for bodybuilding. An enhanced person will see significant gains in muscle mass, losses in body fat and weight in response to regular strength training.
2. Normal
A majority of people who take this test fall into this category. It means you will lose some weight and convert some body mass by doing regular strength training workouts. People in this category shouldn’t expect extraordinary results in return for ordinary work in the gym.
Individuals in this genotype will have to lift heavier weight, use more intensity, and volume compared to the “enhanced” people to stimulate muscle tissue growth.
3. Below Average
If a person gets a “below average” result for this test, strength training alone will not do much in improving his body composition and weight. They will have to step their training, diet, and recovery programs up a notch to match the “normal” folks.
Hypertrophy resistance training will be the best type of workout for these individuals.
Genetics and Power Potential
Sports can roughly be divided into two categories: power and endurance. Power sports like bodybuilding require short bursts of force, and endurance sports like distance running require less force generated over a longer period.
Depending on your genotype you could be better at power or endurance sports. People with more type I (slow-twitch) muscle fibers will be more likely to be good at endurance sports, whereas individuals with more type II (fast-twitch) fibers will excel at strength sports.
Types Of Endurance Genotypes:
1. High Endurance – Good at power sports like bodybuilding and weightlifting.
2. Equal Endurance/Power – Good at sports with a mix of endurance and power. This is the most common type of genotype.
3. Higher Power – The best genotype to have if you want to be a pro bodybuilder.
Conclusion
Your genetics might act as a hurdle if your goal is to win international bodybuilding shows, but you should not use it as an excuse to never start working out or to quit the lifestyle if you are already in it.
Even if you are not as gifted as Phil Heath in the bodybuilding genetics department, you still have a chance to win bodybuilding shows by competing in your local bodybuilding shows.
Have you ever taken a lifestyle genetic test?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Talking Huge With Craig Golias | EP 11: Hafthor Bjornsson Transformation & Milk Crate Challenge
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Craig Golias talks Hafthor Bjornsson’s incredible shredded transformation, the new viral milk crate challenge, and more.
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 reacts to the insane shred and weightloss transformation of Hafthor Bjornsson. Other topics include the milk crate challenge and the dangers of pro bodybuilding.
Craig Golias and Vlad Yudin catch up again this week for another episode of Talking Huge debate and conversation. The biggest highlight of the week included Hafthor Bjornsson’s continued transformation from titan strongman to lean and shredded boxer. As someone who values being huge above all else, Craig’s reaction to Hafthor might not be what you expect. Craig also gives his take on the new viral milk crate challenge (will he do the challenge as a 300+ mass monster?) and also the dangers of pro bodybuilding vs natural bodybuilding.
Craig Golias thinks Hafhtor Bjornsson is getting too lean
Ever since Hafthor Bjornsson and Eddie Hall announced that they would box each other – both strongmen have taken the future battle very seriously. This means losing a ton of that strongman weight and focusing on being lean. Hafthor specifically has showcased an incredible transformation. He’s lost over 100 pounds and looks shredded as a beast.
Craig Golias is certainly impressed, though for his personal taste he feels that Hafthor took the cutting a bit too far. Craig is a man who loves mass monsters and being huge. He thinks that Hafthor looked his best somewhere between his original weight and where he is now.
That being said, Craig Golias also understands that his personal taste is different than Hafthor’s goal. Since Hafthor is training to box in the ring, he needs to be as lean, fast, and agile as possible. It’s a completely different requirement than what strongman or bodybuilding entails.
Will Craig Golias do the milk crate challenge?
A new viral challenge has swept the nation. This one is called the milk crate challenge. The goal is to stack a pyramid of milk crates and have an individual walk up and then down the slope without falling. Of course, the fun part is that many people fall… and hard.
Craig Golias knew little of this challenge but watched a few clips. He finds the challenge funny and admits that the challenges seem to be getting more and more dangerous. Craig understands why the stakes keep getting raised. In this new era, people will do anything for clicks, views, and attention.
But would Craig Golias be willing to do the milk crate challenge. It would certainly be a sight to behold. Imagine a 300+ pound mass monster walking up and down those shaking crates. Craig knows that video would explode – but he’s also concerned about getting injured if he fell. He’s already currently injured with nerve damage in his arm and shoulder. Training is key to Craig’s lifestyle and brand – so he will likely avoid a challenge like this.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. 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!
Best Omega-3 Supplements For Health & Support (Updated 2021)
Boost your overall health and athletic performance with these great omega-3 supplements.
We always hear about omega-3 supplements and how important they are for our overall health. Although they are fatty acids, this is one kind of fat to keep around, and for good reason. While they are often found in many of the foods we already eat, taking omega-3’s as a dietary supplement can boost our overall health to keep us in the gym and off the couch. No matter the time of year, your body needs the absolute best to continue to thrive and see those gains we all know and love.
Fish oil is one popular supplement many people take for a variety of reasons, including fighting anxiety and depression, improving eye and heart health, promoting bone and joint health, reducing inflammation, as well as keeping you in overall top shape to see your gains come to fruition and keep your athletic performance in top shape. Krill oil is another omega-3 supplement to consider that could potentially dethrone the popular fish oil by providing the same benefits. It has been observed that krill oil can enhance bioavailability allowing for better digestion than fish oil (1).
Here is our list of the Best Omega-3 Supplements for 2021 so you can be well on your way to boosting your own health and wellness while working to maximize your gains. A mix of both krill and fish oil, you can check out a few of both and see which one would work better for your lifestyle.
Best Omega-3 Supplements of 2021
Best Omega-3 Supplement Overall
The best omega-3 supplement is out there and can work wonders for all your gains. Having a clean product that is naturally sourced with proper ingredients is key in giving you all the great benefits that an omega-3 product can bring.
Performance Lab Omega-3
Calories
20
Protein
0g
Carbs
1g
Fat
2g
Number Of Servings
30
Performance Lab Omega-3 is an amazing supplement to optimize cell performance to promote whole-body health and vitality. This ultraclean omega-3 can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design made from 100% plant-based fatty acids. Sourced from natural algae, this safe and effective omega-3 has no fishy taste or smell and offers a nice alternative to your traditional fish or krill oil products.
Performance Lab Omega-3 is a great supplement to optimize cell performance and overall vitality. Made from 100% plant-based fatty acids, this is sourced from natural algae and is a safe and effective option.
Pros
Clean and safe alternative to fish oil
Great benefits and an ultramodern design
From a reputable and honest company in Performance Lab
Cons
A premium priced option
Only available directly from their website
Price: $39.00/ 30 servings
Check out our individual review for Performance Lab Omega-3 here!
Best Krill Oil
Krill oil is a great form of omega-3 to rival fish oil and has interesting benefits. For those looking for optimal absorption, krill oil is effective and can hit your body much faster.
Transparent Labs RawSeries Krill Oil
Calories
10
Protein
0g
Carbs
0g
Fat
1g
Number Of Servings
30
Transparent Labs RawSeries Krill Oil is great for anyone looking for a superior source of nutrition with no harmful fillers or additives from krill oils with unwanted side effects. Transparent Labs prides themselves on transparency and honest labels with every batch being third party tested. With a good amount of omega 3 fatty acids consisting of 120mg of EPA, 55mg of DHA, and 80mcg of astaxanthin, these easy to digest capsules are great for brain, heart, and joint health, with tons of astaxanthin as well making this a solid krill oil.
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Transparent Labs CoreSeries Krill Oil is a superior source of omega-3s that allows for more gentle absorption. Easy to digest, this will help promote better brain, heart, and joint health.
Pros
Great ingredients and an honest label
Third party tested and well-researched formula
Safe and effective oil
Cons
Could have a higher dose of EPA and DHA, as well as astaxanthin
Price: $29.00/ 30 servings
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs RawSeries Krill Oil here!
Best Omega-3 Fish Oil Supplement
Fish oil has long been touted for its many benefits and is perfect for aiding in your overall health. A fish oil supplement that is strong with fast absorption is exactly what you need to succeed.
Kaged Muscle Omega-3 Fish Oil
Calories
30
Protein
0g
Carbs
0g
Fat
3g
Number Of Servings
30
Kaged Muscle Omega-3 Fish Oil is great for anyone looking for a pure supplement to support brain and heart health. With high-absorption triglycerides and fish-free burps, this supplement contains 100% wild caught fish oil with 1,100mg of EPA and 900mg of DHA to promote healthy joints and support brain and heart health. Superior absorption allows for these ingredients to hit you faster to optimize all 3,000mg of triple strength and max potency fish oil. A great option, this has extremely low oxidation value and is cleaned and purified to minimize heavy metals.
Code GENIRON10 For 10% Off
Kaged Muscle Omega-3 Fish Oil is a pure supplement to support brain and heart health. With high absorption triglycerides and fish-free burps, this supplement contains 100% wild caught fish oil.
Pros
High-absorption triglycerides
100% wild caught
Pure and potent fish oil
Great for joints and brain and heart health
Cons
Heavy metal testing says to minimize while others are advertised as totally free of
Price: $27.99
Best Vegan Omega-3 Supplement
For those looking for a vegan option, plant-based omega-3s do exist. Made with awesome vegan sources, you can get the same benefits while still fitting this into your lifestyle.
Performance Lab Omega-3
Calories
20
Protein
0g
Carbs
1g
Fat
2g
Number Of Servings
30
Performance Lab Omega-3 is an amazing supplement to optimize cell performance to promote whole-body health and vitality. This ultraclean omega-3 can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design made from 100% plant-based fatty acids. Sourced from natural algae, this safe and effective omega-3 has no fishy taste or smell and offers a nice alternative to your traditional fish or krill oil products.
Performance Lab Omega-3 is a great supplement to optimize cell performance and overall vitality. Made from 100% plant-based fatty acids, this is sourced from natural algae and is a safe and effective option.
Pros
Clean and safe alternative to fish oil
Great benefits and an ultramodern design
From a reputable and honest company in Performance Lab
Cons
A premium priced option
Only available directly from their website
Price: $39.00/ 30 servings
Check out our individual review for Performance Lab Omega-3 here!
Best For Pain Inflammation
Inflammation can be a drag and omega-3 products can help greatly with your pain needs. Great ingredients that are dosed effectively are perfect for whatever you need to help alleviate inflammation.
Onnit Krill Oil
Calories
5
Protein
0g
Carbs
0g
Fat
1g
Number Of Servings
30
ONNIT brings this krill oil into the mix as a great supplement to support healthy joints and alleviate pain. Packed with 130mg of EPA, 60mg of DHA, and 200mcg of astaxanthin, this krill oil also supports brain and heart health, as well as blood pressure. As a great boost for energy and cognitive health, ONNIT supports your overall performance both inside and out of the gym and is one of the top tier krill oils.
ONNIT Krill Oil is the perfect omega-3 supplement to support healthy joints and alleviate pain. A great boost of energy and perfect for performance, this omega-3 is a top tier product.
Pros
Great for joint pain with the large amount of astaxanthin it contains
Boosts energy and cognitive health
From a great company in Onnit
Cons
The amount of omega 3 fatty acids in DHA and EPA could be a little higher
Price: $29.95/ 30 servings
Best For Cholesterol Levels
Having healthy cholesterol is key to living a healthy life. An omega-3 geared towards optimal cholesterol levels is exactly what you need to see great results.
Viva Naturals Triple Strength Omega-3 Fish Oil
Calories
10
Protein
0g
Carbs
0g
Fat
1g
Number Of Servings
30
Viva Naturals Omega-3 Fish Oil is a fish oil that your body uses better and faster than most others on the market. By taking just two softgels, you’re working to get more nutrients into your body to improve brain function, eyesight, heart health, and maintain healthy levels of cholesterol. They take small, wild-caught fish like anchovies, sardines, and mackerel and purify the oil for optimal effectiveness and minimal odor and aftertaste. Using EPA and DHA omega-3 fatty acids, they are easier to digest and your body can then use them faster for better support.
Viva Naturals Triple Strength Omega-3 Fish Oil is a great way to get nutrients into your body faster and more effectively. Using small, wild-caught fish like anchovies, sardines, and mackerel, this product provides purity and optimal effectiveness.
Pros
Great ratio of EPA and DHA
Able to offer really nice benefits for inflammation and brain function
Great price from a reputable company in Viva Naturals
Cons
Some concerns with digestion and the breakdown of the capsules
Third party testing didn’t test for heavy metal in some cases
Price: $29.99/ 45 servings
Check out our individual review for Viva Naturals Omega-3 Fish Oil here!
Best Sustainably-Sourced Omega-3 Supplement
You want your omega-3 product to be sourced from only the best. Those companies that seek sustainably sourced omega-3s will ensure your overall health stays intact.
Utzy Naturals Omega-3 Fish Oil
Calories
15
Protein
0g
Carbs
0g
Fat
15g
Number Of Servings
120
This premium grade, molecularly distilled fish oil from Utzy Naturals is just what you need to boost those omega-3 needs. The easy to take soft gels are gentle on your stomach and provide for better absorption while a great tasting natural lemon flavor works to mask any fishy taste. Their fish are sustainably harvested in Chile and undergo a rigorous process for safety and effectiveness. With 800mg total omega-3s, this product is great for all your needs and comes as the best sustainably-sourced option.
Utzy Naturals Omega-3 Fish Oil is a premium grade, molecularly distilled fish oil to boost your omega-3 needs. These soft gels are easy on your stomach and provide for better absorption and optimal effectiveness.
Pros
Premium grade and sustainably sourced
Soft gels are great for absorption
Lemon flavor to hide fishy taste
Cons
A more transparent and disclosed label would be nice
Price: $27.95
What Are Omega-3 Fatty Acids?
There are three kinds of omega-3 fatty acids to know about when diving into the world of these supplements. The two most important ones are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in certain kinds of fish. The third is alpha-linolenic acid (ALA), which is found in different plant sources like nuts and seeds. We won’t worry as much about ALA, but know there is a plant-based option for those looking. With both krill oil and fish oil high in EPA and DHA, with booming benefits for your overall health, the choice of which one is better becomes a little more challenging as the differences tend to be more subtle than not (2).
What Are The Benefits Of Omega-3 Supplements?
Omega-3 fatty acids are important and can really work for your benefit when it comes to overall health and wellness. Of course, the more healthy you are, the better able you are at tackling any workout that comes your way.
Benefits include:
Promote eye health: Work to improve the structural component of your retinas to prevent degeneration.
Fight inflammation: Can reduce substances that are linked to and cause inflammation (4).
Enhance heart health: Lower blood pressure and slow plaque development in the arteries (5).
Increase bone and joint health: Boost calcium in your bones and can reduce joint pain.
How We Decide The Best Supplements
When it comes to putting this list of the top omega-3 supplements together, our team looks for a number of factors regarding each individual supplement. To start, we look at the brand. You deserve honest and transparent products and these brands featured here take pride in delivering the best to consumers. For ingredients, it is important they are dosed appropriately, but also contain the right ingredients. Too often do mediocre companies put things in their supplements that just don’t need to be there. Of course, price is important. It can be expensive to take care of yourself and we want to bring you the best without breaking the bank.
What’s In These Omega-3 Supplements?
The main three ingredients that make up a well-rounded omega-3 are:
Eicosapentaenoic acid (EPA): Found in cold water fish like herring, mackerel, halibut, among others. Some of the many benefits of EPA include lowering symptoms of depression, reducing your risk of heart disease, easing symptoms of menopause, and slowing the progression of arthritis (6).
Docosahexaenoic acid (DHA): Found in fish and other cold water multi-cellular organisms. Benefits of DHA include reducing your risk of heart disease, fighting inflammation and supporting muscle recovery, and working to promote better eye health.
Astaxanthin: A natural, red pigmented ketocarotenoid with powerful antioxidant properties. Benefits include reducing exercise fatigue, aiding in heart health, boosting cognitive function, and working as an anti-inflammatory (7).
What Else To Know
When looking to take an omega-3 supplement, somewhere around 3,000-5,000mg is safe, but most people don’t need that high of a dose. Always reading the label is helpful when starting to take these supplements for these honest and transparent companies on our list will disclose important information on the bottle.
FAQ Section
What Is the best omega-3 supplement?
Performance Lab Omega-3. This ultramodern supplement is amazing to optimize cell performance to promote whole-body health and vitality. It can enhance brain and eye performance, promote cardiovascular health, support muscles, and soothe joints through its ultramodern design and is made from 100% plant-based fatty acids.
Is krill oil or fish oil a better form of omega-3 supplements?
Both have great effects on your body and it is debated as to the pros and cons of both. While the benefits are largely the same, one of the main draws to krill oil is its bioavailability since it attaches to phospholipids allowing for better absorption. It is a personal preference so always do research into both types of supplements and see which is more attractive to you.
Should I take a multivitamin with an omega-3 supplement?
There are great benefits to both a multivitamin and an omega-3 supplement to round out a great supplementation routine to enhance your overall health. Using a pure DHA/EPA supplement is more ideal as to not overload on certain essential nutrients. Always look into both supplements you plan on taking to see what ingredients may overlap and how each will potentially affect your body (3).
Wrap Up
Omega-3 supplements are incredibly important to consider when thinking of your overall health and wellness. Their powerful properties to aid in immunity, joint health, cognitive and cardiovascular functions, and provide powerful nutrients make these supplements sought after. While fish oil is a popular choice, krill oil is definitely something to consider for the omega 3s and its effects. While science continues to do more and more research into just how great krill oil is, it is arguably more effective than fish oil while providing the same benefits and more. Check out this list above and see what a great omega-3 supplement can do for you today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Ulven, Stine M.; Holven, Kirsten B. (2015). “Comparison of bioavailability of krill oil versus fish oil and health effect”. (source)
National Center for Complementary and Integrative Health. “Omega-3 Supplements: In Depth”. (source)
Harvard Health Publishing Harvard Women’s Health Watch (2019). “Should you be taking an omega-3 supplement?”. (source)
Calder, Philip C. (2017). “Omega-3 fatty acids and inflammatory processes: from molecules to man”. (source)
Harvard Men’s Health Watch (2020). “Omega-3 supplements may improve heart health”. (source)
Tsuchiya, Yosuke; Ueda, Hisashi; Yanagimoto, Kenichi; Kato, Ayaka; Ochi, Eisuke (2021). “4-week eicosapentaenoic acid-rich fish oil supplementation partially protects muscular damage following eccentric contractions”. (source)
Ekpe, Lawson; Inaku, Kenneth Ogar; Ekpe, Victor (2018). “Antioxidant effects of astaxanthin in various diseases- a review”. (source)
Avoid These 5 Dieting Mistakes To Make Progress
5 Most Common Dieting Mistakes
It’s no secret that following the right diet is the key to losing weight or gaining muscle mass. Designing the right diet is like solving the matrix for most people, and they give up without trying.
Most of the people who do start a diet, give up soon after they don’t see any results. Almost all diets fail because of a few fundamental problems. If you avoid the common mistakes, you’ll be on your way to making serious progress.
Cutting Out The Fats Completely
When some people start a diet plan, they take fats to be the villain and design their diets to exclude the macronutrient from their diet completely. Removing fats from their diet is a big reason most people don’t see any results while dieting.
Fats are an essential macronutrient and play a vital role in joint and bone support along with maintaining an energy reserve in the form of fat which can be used by the body in times of emergency. Not consuming the proper amount of fats in your diet forces your body to store fat and can lead to joint pains and other functioning issues.
Not Doing Cardio
While following a customized diet plan for reducing fat or building muscle will start working on its own, you’ll need to add cardio to the mix to fasten up the process especially if your goal is weight loss.
Adding cardio to your training routine is a great way of maintaining a calorie deficit which will help you shed the extra kilos, and reduce the body fat percentage. You should consider adding a 10-minute session of HIIT cardio to your program.
Misunderstanding Carbs
After fats, carbohydrates are considered to be the enemies of fat loss by some people. Many of the rookies try to bring down their daily carb intake into double digits unknowing it’s going to do more harm than good.
As a rule of thumb, you shouldn’t drop down your daily carb consumption below 1g per pound of bodyweight until you’re in the final weeks leading up to a competition. If you’re reading this article, chances are you’re not going to step on stage anytime soon.
Becoming Way Too Strict
Many people get too strict and serious about their diets when they start out. They cut out all the fats and carbs from their diet and stick to a narrow and incomplete diet. These people eventually burn out and quit the fit lifestyle.
When you’re starting out, you need to follow a rational approach and gradually add or subtract from your diet. Cutting out your normal food too fast can make you feel drained out and you might end up deciding this lifestyle is not for you.
Jumping Ships
Some people get disheartened when they don’t see the results they were hoping to see. Thanks to the advancement in the dietary space, there are many different diets to follow and people sometimes get spoilt for choice.
When some people don’t see results, they end up deciding that the diet they are currently following isn’t suiting them and switch to a new diet. You need to give your body time to adjust to a diet so you can see results.
How many different diets do you know about? 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 to Lose Fat and Gain Muscle
How to lose fat and gain muscle
It doesn’t matter whether you’re a bodybuilder getting ready to compete or an average person getting shredded for a holiday, the fundamentals of fat loss and muscle gain are the same.
Body recomposition is the journey of fat loss and muscle gain, but it isn’t an easy one. It requires a lot of hard work and dedication. The only way to get results you want is by being consistent. This is an in-depth guide on how to burn fat without losing strength.
Training to build muscle
When it comes to building muscle, the only way to do so is through training, and in particular resistance training. There are various methods and popular workouts that are known in the fitness industry when it comes to building muscle, but first you need to get the fundamentals right.
Progressive overload
This is an extremely important term when it comes to building muscle/ improving performance, without progressive overload you will not get the results you want. Progressive overload is the ability to gradually increase stress placed on the musculoskeletal system. This means continuously making the exercise more difficult through small increments.
This can be done in various different ways. One of the best ways to overload and build muscle is by increasing the weight. The more weight you lift, the more tension is placed on the muscle and the bigger and stronger they get. However, it isn’t always possible to increase the weight. For starters, our bodies will only be able to push to a certain point, or you may not have access to heavier weights. If so, you can still progressively overload by increasing the sets, reps, reducing the tempo or even reducing rest time in-between sets.
Compound lifts
Another important factor for building muscle is to include a large amount of compound lifts in your weight training sessions. Compound exercises include large muscle groups as opposed to accessory exercises that feature smaller muscle groups.
The benefit of including compound lifts in your workout is that the more muscle you’re using, the more muscle you’ll build, it’s as simple as that. For example, when you perform a barbell bent over row, you are using various muscles in the back, along with the biceps and the core muscles. In opposition, when you do a bicep curl, you are primarily only using your biceps.
On top of this, when you are weight training your heart rate increases and your metabolic rate also increases, this means you burn your calories quicker. When you’re doing big compound lifts this will increase your metabolism and aid fat loss.
Exercise to lose fat
When it comes to exercise for fat loss, in-order to push for a calorie deficit, you need to ensure that you are active enough for the amount of calories you are consuming. This means that although strength training sessions are important, your everyday movement will be the most important for fat loss.
NEAT
NEAT is non exercise activity thermogenesis, which is all of the activity you do that doesn’t include your workouts. This can be doing your daily steps, gardening or carrying the food shopping, anything that is included in your everyday activity.
It is especially important to get your NEAT up during a fat loss phase because it is a time when you need to be in a calorie deficit and therefore, the more calorie you can burn from everyday activities the better.
LISS
When you’re trying to lose fat and build muscle at the same time, cardio is a great way to improve your cardiovascular health and also increase the energy expended. That being said, intense bouts of cardio may have a detrimental effect on your strength training if you do too much. This is because the main focus should be on strength, therefore tiring the body with intense cardio may leave the muscles too fatigued for gym sessions.
This is why LISS is a great alternative. Low Intensity Steady State cardio is usually performed for 45-60 minutes and will increase your calorie expenditure without having an adverse effect on your strength training.
Nutrition for fat loss & muscle gain
The main thing to consider in terms of nutrition and fat loss is being in a calorie deficit. This means consuming less calories than you expend. During body recomposition, you will be required to reduce your calorie intake for the best fat loss results.
Protein
As well as strength training, you also need to be fuelling your body with adequate calories and the right ones. This means getting enough protein. Protein is one of three macronutrients the body needs to function and survive, it is used to repair and build muscle, grow hair and nails and regulate hormones in the body, so it’s pretty important.
Protein is made up of amino acids which are the building blocks of our body. Without a sufficient amount of protein, not only does our body not function as well, but your muscles will not be able to repair at a rate necessary when you’re strength training. This results in not achieving the muscle mass you desire for body recomposition.
When you train the muscles, micro tears are created, and it is once these are repaired that the muscle will grow. In-order to repair you need enough sleep, rest and protein. Therefore without enough of each of these things, your muscles will not grow and it may also result in injury.
Calorie intake
Another important factor in nutrition for muscle gain is to eat enough calories so that you are not starving the muscles and cannot incur muscle growth.
Although to lose fat you need to be in a calorie deficit, if you are in too much of a deficit this can have a negative effect. Your body uses carbohydrates and fats as energy sources. When we exercise, we are burning calories from these two macronutrients. If you are not consuming enough of either of these, or you are doing a considerable amount more exercise than the calories you consume, then your body will start to use protein as a source of fuel.
This isn’t good. If your body is using protein for energy then that protein cannot be used for muscle growth.
Supplements for body recomposition
Once you’ve got your nutrition and exercise down to a T, then it might be time to consider supplementation for the final push of your body recomposition. It is important to note that you will get the best results from supplements once you have the foundations set. Supplements are there as a final push to get you to where you want to be. Here are some key supplements to consider when you want to lose fat and gain muscle:
Whey protein
Protein powder is an essential if you need to increase your protein in-take and struggle to get it from natural food sources. Whey protein in-particular is the most popular form of protein and comes from a by-product of milk and cheese. It is often sold in a powder form, comes in several flavors and can be mixed with water or milk/milk alternatives. Protein powder often has around 30g of protein per scoop and can be a great low calorie way to increase your daily protein intake.
Fat burners
Fat burners are often the icing on the cake when it comes to fat loss. You must execute your nutrition and training before moving to the final stages with a fat burner.
Ingredients often found in fat burners are there to increase your metabolism, use stored fat as energy and improve your energy levels so that you can train harder. To find a good fat burner, you should look for the following ingredients:
Green tea extract
Caffeine
Coleus extract
Theacrine
View our top rated lose fat and gain muscle supplement.
Pre-workout
If you’re losing fat then you should be in a calorie deficit. Although this is essential, it might leave you feeling deflated and fatigued when it comes to training. To give your body a push you can opt to take pre-workout supplements. They usually come in a powder, capsule or as a snack bar and should be consumed before training.
Pre-workout supplements often have similar ingredients no matter what the brand, important ingredients to look out for include:
Caffeine
Green tea extract
Creatine
Beta-Alanine
Branched-chain amino acids
You can also check out our review guide for the best pre-workout supplements on the market right here.
Conclusion
Now are you ready to cut fat and keep muscle? Remember to make strength training the most important part of your workout routines to maintain strength and incorporate steady state cardio and NEAT to boost the amount of calories you expend.
Along with this, a controlled calorie deficit is vital if you want to lose fat, however keeping large amounts of protein in your diet to hold onto that all important muscle mass.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
How To Get Ripped At Home For A Shredded Aesthetic
Some may love it, some may hate it, but working out at home certainly has its perks.
For so many of us, going to the gym is part of our daily routine. You see fellow bodybuilders and lifters who challenge you to put on more and more mass. That friendly competition is great for everyone and it feels like it should be a part of your routine every single day. But life throws you curveballs and you’re stuck at home. You may question how to get ripped at home without all that great equipment and those friendly competitors, but it certainly is possible. The right approach can greatly influence all your gains while still being in the comfort of your own home.
A home gym is a luxury that may seem out of reach. Sure, a complete home gym can be expensive and may not be in your budget, but the nice part is, gathering and collecting various pieces of fitness equipment can greatly influence your gains so you don’t have to worry. Getting ripped does require the right nutrition and supplementation, as well as just an overall healthy lifestyle, so be sure to look for the best way to tackle this so that shredded aesthetic is right around the corner.
Let’s take a look at just how to get ripped at home. The gym may be your sanctuary but it certainly isn’t the end all be all for your gains. A home workout can provide comfort and you having the tools to succeed can help you get there as fast as possible. Soon enough, you’ll have a physique others will most certainly envy.
How To Get Ripped At Home
Let’s break this up into three parts: the kitchen, the cabinet, and the home gym. Getting ripped requires these three areas to have the attention at all times while still being conducive to your lifestyle. You want the right approach to take place and knowing how to navigate these three areas are exactly what you need for your gains.
The Kitchen – Nutrition
Great gains happen in the kitchen for your diet is something you need to pay attention to most. What you eat, how you eat, and when you eat is incredibly important and will greatly affect that shredded aesthetic you seek most. When it comes to nutrition, let’s take a look at what matters most.
Protein is vital for that will seriously affect growth and recovery while also keeping you full. By keeping you full, it can help with weight loss so those abs start to pop (1). Looking at complex and clean carb sources are exactly what you need for energy. Those workouts can be tough but with the right amount of energy, you can tackle them with no problem. Fats are also important to round out the big three macronutrients for a well-balanced and healthy diet.
When it comes to eating, getting shredded is all about losing fat so cutting back calories will put you in a caloric deficit (2) and help with this greatly. Having a goal weight or body fat percentage in mind will allow you to track your progress and put a goal out there so you can have something to aim for.
The Cabinet – Supplementation
Everyone should have a cabinet in their kitchen where you house all those vital supplements to aid in your training and recovery needs. Things like pre-workout, BCAAs, creatine, and super greens can all affect your overall training and health to give you energy, keep you moving efficiently, and boost your wellness so you can tackle anything that comes your way.
But let’s look at two supplements that can really be game changers as you look to get shredded. A protein powder will pump you with vital protein so you see those gains you want most. Since protein is the building block of all muscle, getting adequate amounts of protein will greatly affect your muscle growth and recovery so you see an increase in strength and size as well as decreased soreness (3). A fat burner is the second supplement to help you shred and this will kickstart your metabolism to help you burn fuel more efficiently while also targeting those stubborn fat cells.
Since finding great supplements can be hard, we wanted to share a great protein powder and fat burner with you so you see those gains you want most come faster and easier.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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.
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Also, check out our list of the Best Protein Powders for more awesome protein supplements!
Kaged Muscle Clean Burn
Code GENIRON10 For 10% Off
Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Burn here!
Also, check out our list of the Best Fat Burners for more great fat burning supplements!
The Home Gym – Training
Finally, your training and workout routine is the obvious way to build muscle so your hard work in the kitchen can pay off. Knowing what you want out of your training is important. For those looking to boost strength and size and get a serious bulk, heavier weights with equipment like barbells are exactly what you need (4). This will be matched with lower sets and lower reps so you can pack on the weight. On the other end of that, higher sets and reps are met with lower weight but more conditioning-based training. Dumbbells or kettlebells are great fitness tools to use with this type of training. For all your cardio needs, look to some awesome treadmills to put in the corner at your utmost convenience.
Wrap Up
Knowing how to get ripped at home can be a challenge and with so many different approaches, finding the one that works best for you can be daunting. It is important to know that your nutrition, supplementation, and training needs should all be met and that each plays off each other. That shredded aesthetic isn’t easy, but it’s certainly possible with the right approach and mindset.
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
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Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (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)
Thompson, B.; Stock, M.; Shields, J.; Luera, M.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)