Muscle Chemistry Archive
Healthy Foods To Buy On A Budget For Bodybuilding Gains
Eating quality food can be a challenge, especially when on a tight budget, but these items are great for your bodybuilding gains to see great growth at affordable prices for all budgets.
Eating well can be hard. We all love to carbo load and binge our favorite shows with an expensive pint of ice cream, but does that really fulfill us? Don’t answer that. It’s amazing in the moment, but that sluggish feeling after can be debilitating and lead us down another season of that halfway decent show. It is easy to buy unhealthier products for they are often the cheaper options when faced with a tight budget. But there are ways to stretch that dollar per food and spend less in the grocery store while also eating healthy and feeling great.
Why Eating Healthy & Good Matters For Your Bodybuilding Gains
Many of the things we eat are full of those essential vitamins and nutrients can be expensive and looking at the price tag can turn you away instantly. But the benefits to eating healthy go far beyond keeping off those unwanted pounds. While eating healthy can lead to effective weight loss, it can boost your energy, keep you full for longer, and even set you up to better handle stress. The physical and emotional gains you can make by eating healthy are important to your growth as an athlete or whatever lifestyle you follow, so do not let a high price tag deter you from your goals. These products provide cheap and healthy options to keep you looking and feeling your best.
Let’s Talk About Vegetables
Broccoli For Fiber & Gut Health
Broccoli is a good source of many essential nutrients and contains more protein than most vegetables. Full of fiber, vitamins C and K, iron, and potassium per serving, broccoli is great both raw and cooked and full of antioxidants. Low in calories, broccoli is easily digested and can aid in gut health given it is high in fiber and when paired with a piece of meat, you get both fiber and protein. Add a sprinkle of salt and pepper for taste, and this green treat is a cheap and effective food to keep you going. At $1.25 to $3 per pound, broccoli is a great stand alone snack or side dish to a hearty dish along with whole grain brown rice or a stir fry to pack you full of fiber and even keep you full.
Spinach Packed With Vitamin & Minerals
Many of us remember our parents making this and forcing us to finish before we can leave the table and while we may have been upset about it then, this leafy green is full of great benefits. Packed with minerals like zinc, calcium, and fiber, along with vitamins including vitamin A per serving, spinach can help improve eyesight and also cognitive function. At $2 to $4 per eight-ounce bag, this vegetable goes great in an egg omelette or alongside any dish like brown rice that is worth your money to buy.
Frozen Vegetables As Good As Fresh Veggies?
Frozen veggies are a great way to save money without sacrificing any of the cost. On the whole, frozen veggies retain the nutrients of fresh vegetables since they are frozen very soon after being harvested. It is best to buy plain when going frozen for they don’t have the added seasonings that pack on the calories. The price of frozen veggies depends on where you shop, but at a affordable prices, pick these up and add your own seasonings per serving for whatever taste you desire that is worth the money and less expensive for this food.
Protein For Muscle Building & Gains
Chicken For Lean Protein
This is a good source of lean protein that can aid in weight loss or the promotion of lean muscle while also giving you that much needed energy boost. Full of protein, it will keep you full without the high levels of saturated fat and cholesterol that red meat can provide per meal to help with benefits. With countless recipes to read and try, a hearty piece of this will satiate any hungry stomach, especially if you pair it with whole rice. Price all depends on weight, but chicken is the perfect affordable and healthy protein per serving for your goals and bang for your buck for this food that people will love with limited calories and endless ideas to save you from boredom.
Canned Tuna Cheaper Than Fresh Fish?
Canned tuna is full of health benefits and won’t empty your wallet yet will still provide for a great source of protein. With a decent shelf life since it is canned and at affordable price, it is a cheaper option than fresh fish. Full of protein and high in omega-3 fatty acids per serving, tuna will help you stay full while also reducing inflammation and lowering your risk of heart disease. With healthy doses of vitamin D, calcium, and phosphorus, which can grow and repair your body cells and tissues, canned tuna is a great option at $2-3 for a 6-ounce can per serving at any grocery store.
Eggs Good For All Meals Of The Day
The perfect breakfast food, or breakfast-for-dinner, eggs are full of protein and antioxidants. Full of vitamins and minerals per serving and per egg that help your nervous system, eggs are a good addition to pair with any of those green vegetables for a tasty meal or even something like cottage cheese or Greek yogurt and oatmeal to eat. At $3-4 a dozen, you can make eggs a staple in your diet.
Carbs For That Filling Sensation
Russet Potatoes Benefit Digestion & Immune Health
Whether baked or boiled, Russet potatoes will help you stay full and offer a large amount of vitamin C and vitamin B per serving. The fiber will aid in digestion and the skin can benefit your immune system health. While all the toppings of a good baked potato are appealing, eaten plain, this starchy friend will help you big time. With a price tag of $0.56 per pound, make sure to add these to your shopping list of inexpensive things to eat and things to learn to make with limited calories.
Sweet Potatoes For That Sweet Treat & Carb Craving
Easy to cook, these can be baked or simply placed in the microwave for quick cooking. Full of fiber, vitamins, and antioxidants per serving, sweet potatoes are delicious in more ways than one. Feel free to add spices to give this orange carb a tasty boost and at just under a dollar a pound you’ll love that you added this to your diet to eat from the grocery store as you learn new recipes.
Pasta, Pasta, Pasta!
While too much pasta can be a carb overload, in moderation, everyone’s favorite food can be quite beneficial for you. Considered one of the best sources of carbs, along with rice and oatmeal, pasta will keep you full and give you energy, all while filling you with iron and other whole grains essential vitamins per serving. Paired with a piece of chicken, you can find and cook yourself a good, hearty meal without spending a fortune. While the low cost depends on brand and where you shop, it is still an affordable option that will last a long time from any grocery store on any given day as a really good meal or side.
Other Great Items To Consider For Your Goals
Banana To Pump You With Potassium
Bananas tend to have a reputation of being high in sugar and not the best option for a snack, but the natural sugar in fruit is something to satisfy your sweet tooth without grabbing a candy bar. Packed with vitamin C, vitamin B6, and potassium per serving, bananas are the perfect fruit snack with yogurt. With an average price of $0.50 per pound, this inexpensive grab and go choice is sure to do the trick for any season.
Peanut Butter For A Cheap & Sweet Treat
Peanut butter also has the stigma of being fatty, which although true, should not be a deterrent. Fats from peanut butter are healthy fats that your body needs and wants. Providing carbs, protein, and fat, peanut butter is a solid source of vitamins and nutrients like vitamin E, magnesium, and copper per serving. Depending on the brand, a 15-ounce jar of peanut butter is around $3.50 average per jar and is a cheaper alternative to the other nut butters. Grab a spoonful of peanut butter and a banana and enjoy this cheap, sweet, and tasty treat next time.
Let’s Wrap This All Up
While grocery shopping can be daunting, it doesn’t have to be. Eating well is something we all want to do, but often times don’t have the means or know-how to make work. These items are cheap and effective ways to ensure you eat and stay well while not sacrificing on taste or creativity. Save money and pounds by giving these budget friendly items a try to stay heart healthy with an easy way to get all of these nutrients.
Let us know what you think of these in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
How Michelle Lewin Works Out For A Perfectly Sculpted Physique
This week long workout from Michelle Lewin is perfect for toning out that shredded physique.
Michelle Lewin is an IFBB competitor, model, actress, and fitness icon known for an amazing physique. With an entertaining and educational social media presence, matched by her dedication to sculpting and perfecting her physique, Lewin is a prime example of what hard work can do.
While we all seek to find the best workouts possible for ourselves, it can be challenging sometimes to find the right ones. But looking to the professionals and those who have gone before us can prove to be incredibly worthwhile especially as we seek all of those gains. Since they are living proof of what can happen, for they have done these exercises before, who better to learn from than those athletes with the perfectly sculpted and massive aesthetics already.
Michelle Lewin’s humble beginnings took her from an average fitness enthusiast to a force in the fitness world. From winning pro bodybuilding events, to starring in music videos, and running a successful social media channel, Lewin has proved who she is to those in the fitness community.
Full Name: Michelle Lewin
Weight
Height
Date Of Birth
125-135 lbs.
5’4’’
02/25/1986
Profession
Era
Nationality
IFBB Competitor, Model, Actress
2010
Venezuelan
With her modeling career forcing her to stay in shape, she learned to love the gym and became obsessed. That obsession turned into a passion and now she uses her platform to help others get in the shape they want to be in. Her busy workout week keeps her grinding hard every day so she can see those gains she wants most.
About Michelle Lewin
Growing up in Venezuela, Lewin had the opportunity to start a modeling career young. Eventually this would work in her favor and someone told her about opportunities beyond just modeling. This prompted her to enter into the NCP bikini competition and soon thereafter, she was hooked. As someone who began to love the gym, Lewin began to grow and sculpt her body realizing she could have an illustrious career in a number of areas. As she began to perfect her physique, people began seeking her for more photo shoots and she would soon be a cover model for some of the biggest names in the industry.
Since then, Lewin has competed in a number of bodybuilding competitions finishing in the top 5-10 in many of them. Along with her modeling career, she has a successful social media channel with many followers who seek her advice on how to better themselves using her techniques. From diets, to workouts, supplements, and more, she works to better the lives of others using the tools she’s used on herself.
Michelle Lewin Training Routine
This training routine from Michelle will see 5-6 days of solid work with a great variety of exercises. Working 1-2 main muscle groups a day allows for focus on each respective group so you can start to really target them for growth and challenge them to perform. Working on effectively performing each exercise will prove to be beneficial as you seek to optimize all gains for that shredded physique like Lewin herself.
Day 1: Back and Biceps
Exercises
Sets
Reps
Pull-Ups
4
15
Chin-Ups
4
15
Low Pulley Rows
4
10
T-Bar Rows
4
8-10
Dumbbell Bicep Curls
4
10
EZ Bar Bicep Curls
4
8
Straight Bar Cable Curl
4
8-10
Day 2: Hamstrings & Calves
Exercises
Sets
Reps
Lying Leg Curls
4
12
Seated Leg Curls
4
10
Deadlift
4
8
Seated Calf Raise
4
12
Standing Calf Raise
4
12
Day 3: Triceps & Shoulders
Exercises
Sets
Reps
Standing Dumbbell Triceps Extensions
3
10
Skullcrushers
3
10
Overhead Cable Extensions with Rope
3
8
Military Press
3
10
Dumbbell Shoulder Press
3
10
Upright Row
3
12
Side Raises
3
12
Front Raises
3
12
Day 4: Optional Rest Days
For Day 4 in her routine, Lewin will use this as an optional rest day. Depending on how she feels about her week and the subsequent progress, she will either focus on those muscle groups that are lacking or will take the day to rest and be fueled for her next days’ workout.
Day 5: Legs
Exercises
Sets
Reps
Lunges
4
10
Good Mornings
4
12
Leg Press
4
10
Squats
4
8
Barbell Stiff-Leg Deadlift
4
12
Day 6: Abs
Exercises
Sets
Reps
Hanging Crunches
4
20
Traditional Crunches
4
20
Crunches on Machine
4
20
Crunches on Ball
4
20
Day 7: Rest Day
Typically a Sunday, Lewin will take this day to rest, recover, and enjoy doing other activities she loves.
Featured Supplement
While Lewin uses her own supplements of choice, we thought it would be great to share an awesome supplement so you can see some serious gains as well. While we all know taking a protein powder or pre-workout is important, some other supplements may be overlooked. Of course, a creatine supplement can boost growth for both men and woman and a fat burner can work to shed that unwanted fat, but what about getting those nutrients into your body that we may miss from our diets? A multivitamin can work to fill in any nutrient gaps to keep us much healthier overall.
Performance Lab NutriGenesis Multi For Women
Performance Lab NutriGenesis Multi For Women is an awesome multi when it comes to active women and female athletes. With clean and effective ingredients, this ultramodern multivitamin for women is designed for overall health and peak performance. The 17+ essential daily vitamins and minerals are calibrated for the specific needs of women with a powerful NutriGenesis process and the vegan-friendly NutriCaps make digestion easy and all of those vitamins and nutrients are properly absorbed.
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Check out our list of the Best Multivitamins for more great products to boost health and wellness!
Wrap Up
This workout from Michelle Lewin will give you some amazing exercises so you can start lifting big and getting that sculpted physique like Lewin herself. With a nice variety and a real challenge on each day, you absolutely can’t go wrong with this workout and you won’t be disappointed by the results. Give Michelle Lewin’s workout a try and let us know what you think.
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 Michelle Lewin Instagram and Performance Lab
Five Crucial Tips For Aspiring Bodybuilders
Solid tips for any aspiring bodybuilder.
IFBB Pro and World record-holding powerlifter Amit Sapir has recently discovered a penchant for sharing information over the internet. This weekend he offered up five crucial tips for young and aspiring bodybuilders.
First off, he explains that more is not always better. Amit recommends that bodybuilders stay as lean as possible, even in the off season:
“Staying lean will help with insulin sensitivity, general health, and will keep you disciplined and focused on making the right food choices to help you grow.”
He also says that in this age of equipment and advanced supplementation, learning to use one’s body before specialized products is critical:
“Take the minimum amount of supplements you need to grow. Do that and you will be one step ahead of everyone else at all times, as you will always have a new card to pull from up your sleeve. Your body is the best machine you will ever have, trust it and do the work!”
Second, he says:
“Get Strong While You’re Still Young.
“I cannot put into words how much I miss the days when my body allowed me to squat almost daily, to deadlift three times a week, and to bench or overhead press every day and still get bigger and stronger.”
According to Amit, heavy compound movements form the basis for most excellent mature physiques. Of course form and prudence are important, but youth is the essential time when a lifter can push himself.
Third: Sapir says to set smaller objectives on the path to your grand goal. For him, that final end was the Olympia stage. However, like all experienced athletes, Amit knows that the real challenge is in the daily grind.
“All those workouts I did when everyone else was partying, the cardio I did in the rain for months, working with my clients and trying to smile to them while I am starving and cranky from the diet. Every single one of those was a little goal and a small win that I got daily.”
He says that setting concrete objectives for various time periods is critical to stay accountable and feel the urgency of a deadline.
“Your yearly goals should be winning small shows. After you have your yearly goals in place, break them into the daily, weekly, and monthly steps that are needed for making this goal into reality.”
Fourth, Amit says to accept the inevitability of some failure.
In his second pro show, Amit finished dead last. That failure crushed him, but it made him work smarter and harder for his next show, from which he qualified for the Olympia.
“As long as you are ok with it, then your dream will stay alive. Failure does not mean the end. Quitting does.”
Finally, Amit says to Keep Your Day Job:
“Hope for the best but prepare for the worst.
“I’ve seen people risking and losing every dollar they have and ending up in the hospital with no money to pay for the doctor bill. Dream big, but be smart, and take into consideration the worst case scenario.”
And lastly, Amit says that ultimately, life is bigger than bodybuilding:
“Spend time with loved ones…Trust me, in the end, they are more important than any pro card or a victory.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Why Smart Bodybuilders Use Citrulline To Increase Muscle Mass
One of my LEAST purchased powders is my citrulline peptides, so I figured I would write a blog post explaining why you might want to add this to your bodybuilding arsenal. Believe it or not but the amino acid citrulline is not considered a protein amino acid. In addition, it is the ONLY amino acid…
New Podcast: Staying Youthful-Looking & The Most Efficient Way To Schedule Training
Nelson Montana is a bodybuilding expert and author. He has written hundreds of articles for all types of bodybuilding media outlets. He is the author of two books, The Bodybuilding Truth & Bottom Line Bodybuilding. He is also an expert supplement formulator and is the creator of the best-selling testosterone supplement Unleashed.
How to Stay Fit While Traveling
Traveling for work or vacation is common, especially pre-pandemic. Now that you may be traveling again, you may be wondering how to stay fit while traveling.
When you travel, finding the right workout routine and eating healthy can be challenging. If you aren’t careful, you may forgo working out altogether and eat foods that may not align with your fitness goals.
However, in this article are guidelines, workout routines, and nutrition tips on how to stay fit while traveling, so that you can reach your goals and stay in shape year-round.
Workout Routines
You don’t necessarily need a gym to get an effective workout in. Below, are other options such as bodyweight workouts and resistance band workouts.
Bodyweight Workouts
At the very least you have access to your body weight when it comes to traveling and finding the equipment and time for working out. Using your body weight is simple, easy, and free. All you need is enough room in your Airbnb, a hotel, or the great outdoors.
This study found that bodyweight training is enough to substantially increase your lower body strength. (1)
Below, is a sample bodyweight workout plan to give a go while traveling.
Sample Bodyweight Workout
Pike push-ups 3 sets x max reps
Close-grip push-ups 3 set x max reps
Superman 2 sets x 10 reps
Dips 2 sets x max reps
Pistol squats/Assisted pistol squats 3 sets x 10 reps
V-ups 3 sets x 10 reps
Front plank 3 sets x 1 min.
Resistance Bands
Getting some resistance bands can be a lifesaver when it comes to staying in shape while on the road. They’re cheap, portable, and are easy to set up from anywhere. You can do them right from your hotel room.
They also allow you to add some resistance to your workouts that bodyweight exercises can’t (besides your body weight).
This 2019 study showed that resistance band training has similar improvements on your body composition as weight lifting. (2)
Below, is a sample resistance band workout routine to try.
Sample Resistance Band Workout
Resistance band squats 3 sets x 10 reps
Resistance band chest press 3 sets x 10 reps
Resistance band bent-over rows 3 sets x 10 reps
Resistance band shoulder press 3 sets x 10
Resistance band lateral raises 2 sets x 12 reps
Resistance band biceps curls 2 sets x 12 reps
Hotel Gyms
If you’re lucky, you may have access to a hotel gym while you’re traveling. However, not every hotel gym is the same and most will likely lack all the weight and machines you’re used to to get an effective workout in. The good news is that almost all hotel gyms will have access to at least some dumbbells, even if they’re light, and a bench. With that being said, it’s recommended that you do a dumbbell workout if you’re able to have the luxury of having a hotel gym.
Below, is a sample dumbbell workout routine you can do.
Sample Dumbbell Full-body Workout Plan
Walking
In my opinion, walking is the most underutilized physical activity you can do. It gets your heart pumping, burns calories, and is an effortless way to get moving to stay in shape.
A lot of people think that just because walking is easy that it’s not effective. Well, contrary to that belief, walking is still a great form of exercise and actually, it can be a good way to practice active recovery — allowing your body to recover from workouts while still engaging in physical activity. Furthermore, walking helps preserve lean muscle mass since it’s less intense than other forms of cardio.
So make sure you’re walking as often as possible when you’re traveling! Even if it’s just to the nearest (healthy, hopefully) restaurant. All that walking adds up and will go a long way in making sure you maintain your physical fitness levels until you get back in town. (3)
Cardio
As far as cardio goes, besides walking you can go jogging or use any cardio machine your hotel may or may not have access to. But there’s a shorter and possibly more effective way of doing cardio on the road, aka high-intensity interval training (HIIT) workouts. Short and effective HIIT cardio workouts help maintain your physique when you’re busy and limited on time. (4)
Doing some cardio is always beneficial since it’s great for your cardiovascular health and burns calories, however, you’ll want to mainly stick to trying to find the time and equipment if you can to do resistance training to really keep you in shape and maintain your muscle mass while you’re away from home.
Nutrition
Aside from catering to your workout needs, making sure you watch your diet is equally important as well. You likely won’t have access to the same foods you’re used to eating, and eating healthier can be much more challenging, especially if you’re used to eating the same meals to hit your nutritional goals — calories, protein, fats, and carbohydrates. There are some tricks and hacks you can do though to limit eating poorly and being too far off from your nutritional targets.
Watch Your Calories
First and foremost, portion control how much you eat (even if you’re pigging out on foods you didn’t plan on eating). How many calories you eat will be the most important factor in making sure you can ward off gaining weight and fat while you’re traveling.
Focus on Protein
Secondly, try to focus on protein-dense foods. If you can, eat as many meals with meat as you can. If not, get some protein bars and protein shakes. These are quick and easy to consume and are often easy to find no matter where you’re at.
Intermittent Fasting
Another secret hack that you can utilize while traveling is fasting. Fasting has an array of benefits, but it’s especially useful when you’re on the road. That’s because you won’t have to constantly meal prep and worry about what to eat and how much to eat. Instead, you’ll only need to eat 1-2 meals a day, with maybe a light snack or two.
The main culprit to weight loss is burning more calories than you consume and fasting makes eating fewer calories much easier since you’ll be restricting when you eat. (5)
Conclusion
If you travel a lot for work or pleasure, then working out and eating right may be troublesome for you. However, there are ways to make fitness a part of your schedule no matter where you’re traveling or where you’re staying. Through the use of your own body weight, resistance bands, dumbbells, and intermittent fasting, you can stay fit while traveling.
Follow the tips and guidelines laid out in this article and staying fit while traveling will be as if you aren’t traveling at all.
Do you travel often? If so, how do you prepare yourself to stay fit while traveling? Let us know and follow us on Instagram, Facebook, and Twitter.
References
1 – Yamauchi, J., Nakayama, S., & Ishii, N. (2009). Effects of bodyweight-based exercise training on muscle functions of leg multi-joint movement in elderly individuals. Geriatrics & gerontology international, 9(3), 262–269. https://doi.org/10.1111/j.1447-0594.2009.00530.x
2 – Lopes, J., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116. https://doi.org/10.1177/2050312119831116
3 – Rippe, J. M., Ward, A., Porcari, J. P., & Freedson, P. S. (1988). Walking for health and fitness. JAMA, 259(18), 2720–2724.
4 – Nicolò, A., & Girardi, M. (2016). The physiology of interval training: a new target to HIIT. The Journal of physiology, 594(24), 7169–7170. https://doi.org/10.1113/JP273466
5 – Rynders, C. A., Thomas, E. A., Zaman, A., Pan, Z., Catenacci, V. A., & Melanson, E. L. (2019). Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients, 11(10), 2442. https://doi.org/10.3390/nu11102442
Guy Cisternino: Bodybuilding Today Needs More Intensity
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Guy Cisternino talks about his bad luck in 2020 and how he wishes young bodybuilders today had more intensity.
It’s an understatement to say that 2020 was a bad year. That’s especially true for Guy Cisternino – but in a way that you might not expect. Beyond the quarantine, Cisternino had a string of bizarre bad luck that made his 2020 bodybuilding career disappointing to himself. But he doesn’t let him get too down so long as he can still train in the gym and help inspire the younger generation of bodybuilders.
But as he faces a new generation coming up in the ranks, he does have one wish for the future of bodybuilding. He wants there to be more young bodybuilders that exhibit the kind of training intensity he brings into the gym. Bodybuilders like Ronnie Coleman, Branch Warren, and Guy Cisternino are becoming a dying breed. According to Cisternino, there just aren’t that many bodybuilders who go truly hardcore in the gym. This goes beyond physique quality. It’s simply a mental attitude that Cisternino personally prefers. In our latest GI Exclusive interview, Guy Cisternino details his hopes for a new crop of bodybuilders that bring intensity back to the sport.
Nick Walker is one of the biggest standout young bodybuilders coming into the pro league today. There’s no doubting that he has a massive frame and the promise to be a threatening competitor ranking in the top spots of competitions. Guy Cisternino has no doubt of that either. But what he’s noticed is that Walker is so powerful – that he can lift heavy weight with ease. He puts up a massive bench press without making a sound.
While this doesn’t affect Nick Walker’s physique at the end of the day – it does find Cisternino longing for an older era of bodybuilding. Guy Cisternino is similar to bodybuilders like Branch Warren. When he trains in the gym – he goes extremely intense and hardcore. Yelling, loud noises, and bursts of intensity are common. That’s because he puts every ounce of himself into ever rep.
While there is certainly some correlation between intensity in training and effectiveness of your workouts – it’s not necessary to scream in the gym to be a talented bodybuilder. Ultimately, Cisternino is not criticizing the younger generation for problems with the quality of their physique. Instead, he’s simply lamenting a dying breed of personality in the sport. The kind of personality that partially made him love bodybuilding in the first place.
“A part of me just hopes that, man, maybe a couple of these kids will just carry that intensity on because I just don’t see it that often,” Guy Cisternino states in our interview. He continues:
“I think bodybuilding needs some intensity sometimes. I think you need guys like Dorian, like Ronnie, like Branch, like Kai, like me, like Flex, like Jose Raymond. I think you need that, you know? I think it makes it a little more fun.”
At the end of the day bodybuilding is a sport. But you’d be a fool to think that part of what makes sports great is the culture behind them. For Guy Cisternino, that hardcore intensity is what made him love the sport to a large degree. As he gets older and as he sees that intensity slowly fall to the wayside – he misses it.
You can watch Guy Cisternino go into full detail about the new generation of bodybuilding and intensity within the sport by watching our latest GI Exclusive interview above!
How The Barbell Pullover Works For Wider & Larger Lats
This underutilized exercise is perfect to add in your training program for larger lats and a massive back.
For many of us, we know exactly which muscle to work and which exercises to do, but certain things like the barbell pullover may not be on our radar. With so many exercises out there, it can be easy to miss some that are vital and those of which can seriously boost all of our gains. But the barbell pullover is underutilized and often forgotten, lost in the mass of exercises so many of us either know or seek to know. By working our back and giving us the best chance at growth, it is important to remember that the barbell pullover is something we should absolutely not take for granted.
The benefits of a strong back are incredibly important to our overall growth as bodybuilders and athletes for it will enhance pulling motions, provide for better stability, and work to improve posture, both for other lifts and for our confidence. But the barbell pullover does more than just widen out our lats. This exercise will target your chest, triceps, shoulders, and core to give us a well-rounded upper body exercise sure to fire up our gains to new heights.
Let’s check out the barbell pullover and see what this exercise is all about. From what it is, to muscles worked, and the benefits of this often forgotten exercise, we’ll also explain how to properly perform it for optimal growth. By adding this into your routine, you won’t be disappointed with the results.
What Is The Barbell Pullover?
The barbell pullover is an often times underused exercise that many lifters don’t take advantage of. Using a barbell or dumbbells, this will work to boost lat growth while also aiding in other areas of physical development including your pecs, triceps, and shoulders (1). With equipment easily found in the gym, and a movement relatively easy to learn, you can’t go wrong with the barbell pullover for all your weightlifting needs.
Muscles Worked
When it comes to the barbell pullover, a number of muscles get worked. The main group is your lats which can work for better pulling motions and aid in a wider physique as well. One muscle in particular that can prove to be worthwhile with this exercise is the teres major which is located on the shoulder joint. By strengthening this, you will work to help stabilize the shoulder joint and provide for better movement. Your pecs and triceps also get good work done which is an added bonus to pushing motions, better stability and joint movements, and of course, a nice aesthetic.
Benefits Of The Barbell Pullover
The barbell pullover works for a number of benefits that greatly affect your back strength and size while also aiding in other important physical functions.
Increase lat growth: Work to build strength and size in your lats to support pulling motions and a wider physique (2).
Chest development: Work your chest and build strength for added stability while enhancing the development, both physically and aesthetically.
Protect the shoulder joint: By building muscle around the shoulder joint, you work to protect it from injury and enhance proper movements (3).
Improve posture: Building upper body muscles, you will enhance posture and give yourself the confidence to stand tall.
Support functional movements: A great exercise to support daily functional movements, this is a well-rounded exercise to boost strength for training, performance, and daily activities.
How To Perform It
Here are the steps for performing the barbell pullover.
Set up your barbell with the desired amount of weight and lie on the bench. Your knees will be flat on the floor and work to engage your core for added support.
With an overhand grip on the barbell, position the bar over your chest by bending your elbows.
With your elbows in this position, lift the bar over your head and take the bar behind your head. Your shoulders will feel flexed but only go as far as your range of motion will allow for.
Bring the weight back to the original position in a controlled movement. Make sure your core is engaged throughout to stay in a strong position.
Repeat for your desired number of reps.
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Wrap Up
The barbell pullover is a great exercise often forgotten amongst so many others. What this can do is seriously boost your gains when it comes to wider and larger lats while also providing for a better upper body workout. With benefits to your physical and mental health, this is a vital exercise to include in your routine and you will absolutely not be disappointed by the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs and Envato
References
Marchetti, Paulo H.; Uchida, Marco C. (2011). “Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG”. (source)
Hori, Naruhiro; Chiu, Loren Z. F.; Kawamori, Naoki (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Asker, Martin; Brooke, Hannah L.; Walden, Markus; Tranaeus, Ulrika; et al. (2018). “Risk factors for, and prevention of, shoulder injuries in overhead sports: a systematic review with best-evidence synthesis”. (source)
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