Muscle Chemistry Archive
Danny Hester: The Biggest Mistake People Make Trying To Get Shredded Abs
Danny Hester cuts through the fat and gets real on how to truly get six pack abs.
With summer just around the corner, people are starting to focus again on obtaining the perfect beach body. For many, shredded six pack abs are the ideal. Unfortunately, it’s also one of the hardest things to obtain even for people with a focused fitness routine. Why is it so hard? And what are some tips to help achieve the goal of a shredded abs? In our latest GI Exclusive, Danny Hester shares the most important factor for getting shredded six pack abs.
Obtaining sick pack abs is probably one of the hardest things for most people right next to building up legs. This is largely due to your belly being one of the core places fat stores when you start gaining weight. Even for a typically healthy and fit individual – shredded abs can be hard to come by.
That’s why we connected with pro bodybuilder and former Olympia champion Danny Hester. Hester is the kind of bodybuilder who stays lean all year round. You’ll rarely ever see him with bloated bulk. And you’ll almost always see him sporting a six pack. So what’s the secret? Why is it so hard for even fit individuals to showcase conditioned abs?
While there is no trick to get shredded abs fast, there are some key tactics that must be done in order to succeed at earning that six pack. Danny Hester wants to make it clear that there is no way to spot check fat away from your abs. Doing 100 crunches per day can certainly be helpful – but it won’t cut more fat in your stomach area.
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Check out our GI Exclusive segment with Danny Hester above!
It goes without saying that a very strict and clean diet are essential to getting a six pack. On top of that, cardio is a must. As we mentioned, you can’t spot check fat but you can reduce fat overall by upping your cardio. As Danny Hester states, “You can’t see abs if you have fat on them, no matter what you do.”
But there are, in fact, ways to train abs to really bring them out and make them pop. One of the biggest mistakes that people make while training abs is doing too much weight. This ultimately makes your waist thicker. You don’t want that. It makes it harder to see your abs.
Danny Hester explains that you want your abs to be really strong and really deep. So training specifically with that in mind and avoiding massive weight will help bring out your abs alongside a good diet and cardio. For example, range of motion is key to really stretching abs. Hester often recommends his clients do crunches beyond the typical range of motion for a longer and harder stretch. Over time, this helps really build your abs into deep cut muscle.
Danny Hester suggests this tip alongside higher reps with less weight. He also explains that whenever doing any sort of ab exercise, it’s important to keep your stomach sucked in and your abs flexed tight. That way you’re guaranteeing that your abs are doing the work. Avoid momentum or other parts of your body doing the heavy lifting. That won’t help your abs.
You can watch Danny Hester explain in deeper detail the biggest dos and don’ts about getting shredded six pack abs in our latest GI Exclusive interview segment above!
Top Benefits Of Vitamin D & Ways To Prevent Deficiencies
The benefits of vitamin D, especially in delaying frailty, are enough to want to keep you away from deficiencies and reach your optimal daily intake.
We’ve all heard of vitamin D. A necessary building block for growing and maintaining healthy bones, it is the primary reason calcium can be absorbed by your body. While it isn’t found in many foods, vitamin D is certainly in many great multivitamins to avoid any unwanted deficiencies. While we all reach for the stars when it comes to our strength and fitness goals, vitamin D is one of those essential nutrients that we should not, and cannot, go without.
While the benefits of vitamin D can be great for a variety of daily bodily functions, one in particular has raised eyebrows as to the actual effectiveness of vitamin D. Studies have shown that a raised vitamin D intake can potentially delay the effects of frailty. Frailty strikes as we get older and older, but tackling this now before it has time to make your bones and joints its home can prove to be worthwhile in the long run.
Let’s dive into the “sunshine vitamin” and see just how vitamin D can benefit you when properly dosed and taken daily. As we all look to better ourselves and our overall health and fitness, these often neglected essential nutrients can be game changers when it comes to our supplementation routine.
What Is Vitamin D?
Vitamin D is a fat soluble vitamin that is produced when sunlight hits your skin and triggers vitamin D synthesis. This is where it gets its nickname as the “sunshine vitamin”. Able to be obtained from sun exposure, foods, and supplements, vitamin D can be an easy to get and worthwhile essential nutrient to receive. As a necessary builder and maintainer of healthy bones, it is important to have for its ability to allow calcium to be absorbed by your body. Since calcium is the main component of strong bones, having enough vitamin D is crucial (1).
Where people run into trouble with vitamin D and a deficiency with it is during different times of the year, especially if not exposed to enough sunlight. Depending on where you live, this can seriously affect your ability to properly obtain enough vitamin D for your body. Not enough sun or eating the wrong foods can severely limit the amount of vitamin D you have leading to an unwanted deficiency.
Benefits Of Vitamin D
Strengthens Bones & Muscles
Promoting the absorption of calcium, vitamin D allows for normal mineralization of your bones in order to prevent them from growing weak and brittle (2). Simply put, calcium can’t do its job without vitamin D. Through stronger bones, this influences your ability to strengthen your muscles to lift more and offer better stabilization in athletes, and prevent falls and unwanted pain as we age.
Support Immunity & Fight Inflammation
With properties to fight off bacteria and other unwanted viruses, vitamin D can lead to better immune health to keep you as healthy as possible, especially moving into these colder months. Vitamin D also helps activate your T cells which are vital for detecting and destroying any foreign pathogens that can strike and hurt your immune system (3). With a healthier immune system, your body is able to fight off inflammation and help regulate parts of your body to do so.
Suppress Appetite & Promote Weight Loss
Due to an appetite suppressing effect, vitamin D can aid in weight loss by curbing any unwanted cravings and snacking leading to a better chance at weight loss (4). By decreasing body fat and working to change your body composition, you are able to see that desired physique unfold.
Effects On Delaying Frailty
As we age, our risk of growing frail increases. That is just the natural process of aging. Frailty is defined by certain things like unexpected weight loss, weaker grip strength, lower levels of physical activity, and moving slower than we used to. But studies have shown that vitamin D can delay the effects of frailty especially as we age (5). By working to strengthen our bones and muscles, as well as aid in immune support and inflammation, this essential nutrient can work wonders for us when it comes to keeping us moving efficiently and seeing great gains inside and out of the gym.
Causes Of Vitamin D Deficiency
One of the main causes of a vitamin D deficiency is a lack of exposure to sunlight. As colder months move in and we are kept inside more and more, our ability to go outside and bask in the sunlight slowly starts to diminish. If we don’t get enough vitamin D from food, then we really start to hurt our daily intake. Taking a really great multivitamin supplement and working to incorporate more vitamin D rich foods in our diet can help with this greatly so we don’t suffer from any unwanted deficiency.
Ideal Vitamin D Intake & Sources
In order to avoid a vitamin D deficiency, it is important to meet our daily intake of vitamin D. For people aged 19-70, getting around 600 international units (IU) of vitamin D is sufficient. For those ages 70 and up, it rises to around 800 IU a day (6). The conversion of international units to milligrams is 0.015mg for 600 IU and 0.019mg for 800 IU.
While a multivitamin supplement is always good to have in your dietary regimen, receiving all vital nutrients from whole foods is always preferred. Some good food sources packed with vitamin D include:
Salmon & other fatty fish
Egg yolks
Mushrooms
Fortified foods (cow’s milk & soy milk, orange juice, oatmeal)
Swiss cheese
Wrap Up
Vitamin D is more than just a daily vitamin. It is essential for our overall growth in terms of bone strength and development, fighting off inflammation and promoting immune health, and aiding in weight loss. While it may seem easy to get vitamin D into our bodies, it’s more challenging than we may think. Taking a multivitamin, seeking it from whole foods, and working on getting more sunlight are all ways to obtain this without forming a deficiency. As we age, our risk of growing more frail increases, but studies are promising as to the effects vitamin D has on that as well. Work to get vitamin D into your nutrition regimen and really see these benefits boost your training and overall health to new heights.
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
National Institutes of Health Office of Dietary Supplements. “Vitamin D”. (source)
Burt, Lauren A.; Bilington, Emma O.; Rose, Marianne S.; Raymond, Duncan A.; Hanley, David A.; Boyd, Steven K. (2019). “Effect of High-Dose Vitamin D Supplementation on Volumetric Bone Density and Bone Strength: A Randomized Clinical Trial”. (source)
Aranow, Cynthia (2011). “Vitamin D and the immune system”. (source)
Thomson, Rebecca L. (2014). “The Impact of Vitamin D on Weight Loss”. (source)
Halfon, Matthieu; Phan, Olivier; Teta, Daniel (2015). “Vitamin D: A Review on Its Effects on Muscle Strength the Risk of Fall, and Frailty”. (source)
Institute of Medicine of the National Academies (2010). “Dietary Reference Intakes for Calcium and Vitamin D”. (source)
Awesome Protein-Rich Foods!
The Benefits of Consuming a High Protein Diet
In years gone by, there have been a number of warnings about high protein diets with suggestions that it may lead kidney problems, increase the risk of heart disease and even cause cancer – these claims appear to be unfounded (1). In actuality, having a high protein diet can have a profound positive impact on the body in a number of different ways and may contribute toward reducing blood pressure, facilitating weight loss, maintaining and building muscle tissue, increasing metabolism, increasing satiety (fullness), and enhancing bone health.
Let’s firstly consider protein and its function within the body. Protein plays a vital role in a number of bodily functions specifically relating to maintenance, growth and repair of body tissues and structures. Although this is the primary function of protein, it is also required to produce a number of hormones such as insulin and human growth hormone (HGH) and can additionally be utilized as an energy source for the body.
Proteins are large molecules that are constructed through combining a number of smaller units known as amino acids. It is thought that amino acids make up approximately 75% of the human body! When protein is consumed, it is broken down into individual amino acids which are then absorbed and used by body. There are 3 distinct amino acids groups to be aware of – Essential, Non-essential and Conditional AA’s.
There are 9 essential amino acids that must be consumed through one’s diet. The reason these acids are considered essential is because the body is unable to synthesize them by its own means. As a result, it is vital that we ingest these essential AA’s on a daily basis. The 4 non-essential AA’s however, can be created by the body and therefore consuming them through our daily diet is of less importance. Finally, we have the 7 conditional AA’s which are not normally considered essential, with the exception being during times of stress or illness (2).
In order to consume an adequate number of essential amino acids, it is recommended to eat a number of animal-based protein products such as meat, eggs, and dairy. Understandably, it may therefore be fairly challenging for vegetarians and vegans to ingest enough essential AA’s, based on this recommendation. The primary focus of the vegan or vegetarian should be consuming a wide range of protein-rich plant-based foods.
By having a well-rounded diet that is high protein, we will ensure that growth and repair within the body is optimized. Every single day, our bodies experience a large degree of stress and strain and therefore there is a need for daily repair. Although protein deficiency is rare, failure to ingest an adequate amount of protein may lead to a number of serious health issues such as muscle wastage, muscle weakness, anemia (low blood iron), and decreased immunity (3).
When it comes to strength training, protein’s influence is even more telling. Training exposes the body to a stimulus which causes micro-tears (very small tears) to appear within the individual muscle fibres. In order for the tears to be efficiently repaired over the next 48 hours, ample protein is required. Failing to ingest an adequate amount of protein after a workout may contribute to a stunted recovery thus impacting movement, muscular strength, muscular soreness and training capability (4).
Top Protein-Rich Foods
When it comes to day-to-day nutrition, we are often tempted to make poor nutritional choices that can interfere with our progress – whether it be fat loss or muscle building. Life can be stressful at times, and it is typically in these moments where we make wrong choices. To combat this, the following list mentions a number of high quality food products which you should consider regularly adopting into your daily diet. These foods will not only provide you will a large serving of protein but may also contribute to building a healthier body.
1. Beef Jerky
Jerky is cuts of meat which have had the fat trimmed off before being dried to create a high protein, low calorie snack. Jerky serves as an excellent post-workout snack as it does not require refrigeration, contains approximately 40 grams of protein per 100g, is low in calories and tastes great.
2. Turkey
With approximately 30 grams of protein per 100g serving, turkey is undoubtedly the best meat for delivering protein to the body. For most, it is not the most popular meat of choice (with the exception of Thanksgiving and Christmas) as other meats tend to be more flavorful; however, few meats compare in relation to the amount of protein delivered. An additional benefit of turkey is that it is very lean and is therefore low in both calories and fat.
3. Fish
There is a vast array of seafood products that we can consume to help us comfortably meet our protein requirements. 100g servings of tuna (24g), salmon (24g), cod (21g), and mackerel (21g) are all superb, low-fat, high-protein food choices. Consuming fish regularly has also been found to reduce the risk of developing heart disease. This is because fish contain an essential fatty acid known as Omega-3 which has been found to have many positive effects on the body.
4. Cheese
Cheese is another superb protein food which can be added to a number of different meals. There are many of different types of cheese with each type containing a different amount of protein however, most cheese will deliver between 26 – 36 grams of protein per 100g serving. While cheese is excellent for boosting one’s protein intake, do be aware that most cheese tend to be high in calories, fat and salt.
5. Peanut Butter
Peanut butter, and nut butters in general, have grown a reputation for being highly nutritious as well as high in protein. Nut butters are made by grinding the nuts down into a paste that can then be spread. Peanut butter contains a whopping 25 grams of protein per 100g serving. As with cheese, it is important to recognize that because peanut butter is high in fat, this food is calorific and therefore should be consumed in moderation.
6. Almonds
Close behind peanut butter, we have another nut product – this time in the form of almonds. Almonds are a great snacking option that contain 21 grams of protein per 100g, along with a high amount of healthy fats to promote heart health and micronutrients to maintain optimal bodily function. Considering the fact almonds do contain a high amount of fat, it should not come as a surprise to know that almonds are high in calories.
7. Pumpkin Seeds
Seeds, like nuts, tend to be a nutritious, protein-rich food option. 100 grams of pumpkin seeds, will provide 19g of protein for the body. In addition to this, pumpkin seeds contain a vast number of antioxidants which promote immunity and help to fight infection or illness. Seeds can easily be added to a whole host of dishes to boost overall protein content.
8. Edamame Pods
Perhaps not a food that you expected to see on the list, edamame pods contain approximately 12 grams of protein per 100g serving. If you haven’t heard of edamame pods before, they are simply unripened soya beans that contain all essential amino acids required by the body. This makes edamame pods, not just useful for vegans and vegetarians, but for everyone.
9. Greek Yogurt
In the process of producing greek yogurt, whey is removed which causes the yogurt to become a lot thicker, creamier and a little more sour. This makes greek yogurt an excellent food product that can be added to a variety of dishes. There are a number of greek yogurt products available and therefore you can expect to gain between 10 – 20 grams of protein per 100g serving. Look to avoid flavored greek yogurt products as the majority of them have sugar added, are higher in calories and may be lower in protein.
10. Cottage Cheese
For a number of years, cottage cheese has been a staple part of the bodybuilder’s diet. This is due to its high protein and low carb content. It is produced by draining the cheese instead of pressing it (as with other cheese products) before adding cream to create cottage cheese. Cottage cheese contains 11 grams of protein per 100g and, unlike other cheeses which are typically high in calories, it only contains 98 calories per 100g.
11. Boiled Eggs
One boiled egg contains 6 grams of protein and a multitude of important vitamins and minerals which are essential for maintaining proper bodily function. As with high protein diets, eggs have also unjustly received a negative reputation for apparently increasing cholesterol levels in the body thus elevating the risk of developing heart disease. While eggs do indeed contain a large amount of cholesterol, it is “good” cholesterol (known as HDL’s) which actually lowers the risk of developing heart disease.
12. Tofu
Tofu is an excellent food choice for everyone, not just vegans and vegetarians. Tofu comes from curdling soya milk (a process similar to making cheese) and contains 8 grams of plant based protein per 100g. One of the benefits of tofu is that it is very versatile and can practically be added to any dish to provide a powerful protein boost.
Supplements:
The last few items on the list are supplements which can certainly prove to be convenient and drive up your daily protein intake. However, don’t forget that these products are known as supplements for good reason. Simply, they supplement your overall nutrition and should not be over-relied on to fulfil macronutrient requirements. If you judge that you consume enough protein per day through your diet, there is no reason to begin taking protein supplements.
13. Protein Shakes
Protein shakes are quick, easy and practical. They do provide you with a quick protein boost and little preparation is required to prepare a shake. Protein shakes would certainly be recommend to a number of specific individuals. For example, individuals looking to building muscle will require a high daily protein and calorie intake in order to drive muscular growth. By taking a protein shake supplement they will make their calorie and protein target more manageable.
There are so many different brands, flavours and types of protein shake available that it can almost make it impossible to choose. Always check the nutritional information to make ensure that there is a high amount of protein with each shake. Secondly, check the sugar and overall calorie content of the protein shake as many shakes do contain a high number of both.
14. Protein Bars
Protein bars are a second supplement that can prove to be practical and effective for topping up protein levels. Many gyms and centres now sell protein bars which allows you to grab a protein-based post-workout snack. As with protein shakes, do be aware that many bars do contain an extremely high sugar content and ideally, find a bar that is low in sugar while still delivering a large protein dose.
15. Energy Balls
Energy balls are the final recommended supplement-based product. These can be purchased, however, it would be recommend to make your own – this way you know exactly what is contained within each ball. Simply, blend almond butter, almond milk, protein powder, and flour together before rolling them up in small balls and placing them in the fridge. You now have a healthy, nutritious and protein laden snack that can be consumed either pre or post workout.
Final Word
Regardless of your goal, maintaining protein levels on daily basis should be high on your priority list. The amount of protein you consume per day depends on a number of factors however, the general recommendation is to aim for approximately 0.8 grams of protein per kilogram of bodyweight. However, if you are looking to build or maintain muscle mass, the recommendation is to consume a higher amount; between 1.0 – 1.6 grams of protein per kilogram of bodyweight (5). By utilizing a number of the products in the above list, you will quickly find that hitting your daily protein target is more manageable than you imagined.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1) Antonio, Jose; Ellerbroek, Anya; Silver, Tobin; Vargas, Leonel; Tamayo, Armando; Buehn, Richard; Peacock, Corey A. (2016). “A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males”. Journal of Nutrition and Metabolism. 2016. doi:10.1155/2016/9104792. ISSN 2090-0724. PMC PMCPMC5078648. PMID 27807480.
2) “Amino acids: MedlinePlus Medical Encyclopedia”. medlineplus.gov.
3) Boston, 677 Huntington Avenue; Ma 02115 +1495‑1000 (September 18, 2012). “Protein”. The Nutrition Source.
4) Weinert, Dan J. (2009-8). “Nutrition and muscle protein synthesis: a descriptive review.” The Journal of the Canadian Chiropractic Association. 53 (3): 186–193. ISSN 0008-3194. PMC PMCPMC2732256. PMID 19714233.
5) Wu, Guoyao (2016-3). “Dietary protein intake and human health”. Food & Function. 7 (3): 1251–1265. doi:10.1039/c5fo01530h. ISSN 2042-650X. PMID 26797090
Swolverine Whey Protein Isolate Review
This ultra-pure and micro-filtered whey protein is great for providing the building blocks for athletic performance and strength.
Product Overview
A good protein powder is essential when it comes to building muscle and working on recovery and finding a good whey isolate is a must for those looking to pack on that lean muscle while also working on trimming down. Since protein plays a vital role in growing, repairing, and maintaining muscle, a protein supplement is that must have post-workout product to really boost all areas of your gains. Swolverine Whey Protein Isolate is a great isolate with clean and effective ingredients to really get your gains to where you want them to be.
Choosing between a whey isolate and whey concentrate can sometimes be a difficult one. What it comes down to are your end all goals for what you want most out of your training routine. For those looking to bulk up and really put on some strength and size, a whey concentrate may be a wise choice for you. However, for those who want to keep on that lean muscle and start to cut, a whey isolate can be a solid choice for it filters out excess carbs and fat to leave you with a pure protein supplement. With Swolverine Whey Protein Isolate, that is exactly what you get.
Shop at Swolverine
Swolverine is a lifestyle brand designed for endurance athletes and those always staying active. With products designed to fuel athletic performance, elite athletes and those seeking a goal flock to Swolverine for their top of line products and supplements. They live by the belief that everyone can optimize their athletic performance and human potential through transparency and honest products including those with proven ingredients and effective doses. As an honest and hard working company, Swolverine is there is to improve your human potential, and your athletic performance is just one piece of that larger mission.
Swolverine Whey Protein Isolate Highlights
Swolverine Whey Protein Isolate is an ultra-pure, cold-pressed, and micro-filtered protein powder designed to be rich and creamy so it not only helps your gains, but is enjoyable in the process. With whey being the building blocks for athletic performance and strength, this is sourced from grass-fed American cows and is free of recombinant bovine growth hormone (rBGH). With awesome benefits like increasing strength, optimizing recovery, building more muscle, and boosting athletic performance, this protein supplement will give you the most when it comes to providing the best for all your gains.
This whey isolate consists of 26g of protein with a great ratio of branched-chain amino acids (BCAAs) to assist with all your muscle growth and recovery needs. A great addition to this formula are digestive enzymes which are great for maximizing the rate of absorption to help optimize muscle growth and repairing that needs to take place. With four great flavors, this protein is perfect for boosting your post-workout routine.
Ingredients
Whey Protein Isolate: A more filtered form of whey, the filtration process has eliminated the excess carbs and fat found in this protein. This is great for muscle growth, recovery, and working to help with weight loss goals as you seek to cut (1).
Papain: A powerful digestive aid used to improve digestion while also working to reduce inflammation.
Protease: Enzymes to help digestive proteins and allow your digestive tract to function properly and effectively (2).
Other Ingredients
Dutch Alkalized Cocoa Powder, Natural & Artificial Flavor, Xantham Gum, Sucralose
Calories
110
Protein
26g
Carbs
2g
Sugars
1g
Servings Per Container
30
Serving Size
1 Scoop
Flavors
Vanilla, Chocolate, Honey Cinnamon Peanut Butter, Mint Chocolate Chip
Best Way To Take
Mix one scoop with 8 oz. of water or beverage or choice before, during, or after your workouts.
Price, Flavors, Effectiveness For Swolverine Whey Isolate
Swolverine Whey Protein Isolate is that protein supplement you need to help you build, rebuild, and recover to get the most out of your gains. With 30 servings per container, one scoop will pump you with this ultra-pure, rich, and creamy protein to really boost your workouts.
This protein comes in four great tasting flavors of Vanilla, Chocolate, Honey Cinnamon Peanut Butter, and Mint Chocolate Chip so you never have to worry about the taste getting old.
Pros
Ultra-pure, cold-pressed, and micro-filtered
Source from grass-fed American cows
Digestive enzymes to maximize absorption
Great flavors
Cons
High in price
Does contain sucralose, albeit a small amount
Price: $52.99
Featured Swolverine Athlete
Richard Essig
Richard Essig is a CrossFit coach and athlete who uses Swolverine products to boost all areas of his performance so he can be the best. As someone who has been into fitness for quite some time, his passion became clear and, while finishing school and working, he still decided to try his hand at coaching. Swolverine products are exactly what Essig needs to power him through the day and allow him to continue to thrive as he seeks all of his goals. By promoting their products, he seeks to help others achieve their own respective goals as well.
Check out our list of the Best Protein Powders for more great protein supplements here!
Overall Value
Swolverine Whey Protein Isolate is a great protein supplement to tackle all your growth, recovery, and weight loss needs. With clean and effective whey, mixed with BCAAs and digestive enzymes, this supplement is everything you want as you try to build, rebuild, and recover fully. Swolverine seeks to make products that all consumers will love and that will work for all of their health and fitness goals. What you are really getting is a great whey isolate with effective ingredients and flavors from a company who cares about their consumers. Try Swolverine Whey Protein Isolate today and see what this protein supplement can do for you.
Try Swolverine Whey Protein Isolate Here
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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 Swolverine, Richard Essig Instagram and Envato
References
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Goodman, Barbara E. (2010). “Insights into digestion and absorption of major nutrients in humans”. (source)
New Post Cycle Therapy Podcast By Nelson Montana.
Nelson Montana bodybuilding expert talks about post cycle therapy. Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain…
Floyd Mayweather Out Duels Logan Paul
Who won the Floyd Mayweather vs Logan Paul match?
Floyd Mayweather versus Logan Paul. It’s something most never could have imagined coming to fruition, yet here we are. Mayweather and Paul locked horns and put on a bit of a show for the fans.
While it may have been a exhibition match, both Floyd Mayweather and Logan Paul gave it their all. The experienced pugilist against the popular YouTube star. The undefeated premier boxer against the brash upstart. There were many labels you can put for this showdown. Perhaps the most accurate though is David vs Goliath.
At the weigh in tester we saw that Logan Paul outweighed Floyd Mayweather by a considerable margin. Mayweather tipped the scales at 155lbs while Paul weighed 190lbs. Talk about a weight discrepancy.
But boxing is about skill, technique and strategy more than brute strength. Floyd Mayweather understands the game well and it showed in this bout. Logan Paul gave a great effort but in the end, Mayweather was the one who stood victorious.
The boxing veteran overwhelmed Paul who gassed out after the third round. Floyd Mayweather had his way with the inexperienced boxer in the latter half of the bout.
Logan’s brother Jake Paul has his own meeting with a former UFC champion scheduled. Jake Paul will face off against Tyron Woodley in a bout that could prove to shit down the social media boxing hype train for good. While Jake certainly has skill, Tyron Woodley has devastating power in his hands and the confidence and experience to give the younger Paul brother problems.
Did you watch Floyd Mayweather vs Logan Paul?
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.
IFBB Mile High Pro 2021 Results
Full results for the IFBB Mile High Pro 2021.
Saturday, June 5th, held the IFBB Mile High Pro 2021. The event took place in Denver, Colorado at the Denver Airport Convention Center. In the highlight category of the night, BLANK won the Men’s Physique division. Read on for a full breakdown of the Mile High Pro 2021 results.
The Mile High Pro 2021 featured three divisions in competition including Men’s Physique, Bikini, and Men’s Physique Masters. While the first place winner does not receive automatic qualification for the Olympia, the top three earn points towards overall qualification.
The full results have now been announced. Check out our full breakdown of the Mile High Pro 2021 results below.
Mile High Pro 2021: All Division Winners
A quick breakdown of the winners in each division from the Miami Muscle Beach Pro 2021. The top three placing winners earn points towards qualifying or the Olympia 2021 weekend.
Men’s Physique: Jahvair Mullings
Bikini: Ashley Kaltwasser
Men’s Physique Masters: Napoleon Amos
IFBB Mile High Pro 2021 Breakdown:
Men’s Physique Results
First Place – Jahvair Mullings
Second Place – Joseph Lee
Third Place – Corey Morris
Fourth Place – Ismael Dominguez
Fifth Place – Jonathan Jimenez
Bikini Results
First Place – Ashley Kaltwasser
Second Place – Cory Hageman
Third Place – Jimi Marley
Fourth Place – Shelby Pierce
Fifth Place – Eli Fernandez
Men’s Physique Masters Results
First Place – Napoleon Amos
Second Place – Dani Dal
Third Place – Jermaine Jenkins
Fourth Place – Terrell Robertson
Fifth Place – Joshua Ohashi
Mile High Pro 2021 Official Scorecards
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
IFBB Miami Muscle Beach Pro 2021 Results
The GI Team is here to provide top news and original content for the new generation. The generation of bodybuilders who are pushing the sport to bigger and better places. Join The Movement. Become a part of Generation Iron!
Can You Handle The Wrath Of Frank McGrath’s Workout?
The Wrath of McGrath.
Bodybuilding is all about sacrifice. If you intend on being a pro bodybuilder it means time away from your family and friends, having a strict diet and training method. Essentially what you give to the sport will be what you get out of it. You have to want it bad enough to put up with the suffering that you must endure to see meaningful progress. Everyone has to endure trials and tribulations, but no matter what issues you are faced with it must not push you off the track to greatness. Each workout must be daring and push you not just to the limit but past it.
Frank “The Wrath” McGrath is a true inspiration for any athlete to admire. He’s a man who trains hard in the gym and gives his all in his endeavor to becoming a renowned pro bodybuilder. The Canadian IFBB Pro has faced his fair share of adversity during his career. Not only has he suffered numerous training injuries, including a torn triceps muscle, but McGrath was also involved in a car accident that left him severely injured.
Few men could come back from such a situation and still have the drive to push themselves hard in the gym. But The Wrath only used his dire situation as motivation to get back into pro shape. He didn’t let his injuries hold him back, instead choosing to push himself past his limits and attain an even more impressive form than ever before.
Looking at his training regimen it’s no secret as to why he was able to fight through the pain and anguish he endured to get himself back into exceptional shape. His tough training likely gave him the mental strength to come back from injury and make a return to form. Take a look at the proud Canadian’s training program that made him into the massive, vascular beast that he is today.
Day 1: Chest
Incline Barbell Press
4 sets x 12-6 reps
Flat Dumbbell Press
4 sets x 12-8 reps
Incline Dumbbell Flyes
3 sets x 12-8 reps
Dumbbell Pullovers
3 sets x 12-10 reps
Cable Crossovers
4 sets x 15-12 reps
Day 2: Back
Wide Grips Chins
4 sets x 10 reps
Barbell Rows
4 sets x 12-6 reps
T-Bar Rows
4 sets x 12-8 reps
Underhand Grip Pulldowns
3 sets x 12-10 reps
Day 3: Off
Day 4: Legs
Leg Extensions
4 sets x 20 reps (warm-up)
Leg Press
4 sets x 20-12 reps
Hack Squats
4 sets x 15-10 reps
Lunges
3 sets x 15-12 reps
Stiff-legged Deadlifts
4 sets x 12-8 reps
Lying Leg Curls
4 sets x 15-10 reps
Day 5: Delts
Barbell Military Press
4 sets x 12-6 reps
Seated Side DB Lateral Raises
4 sets x 12-8 reps
Bent Rear Delt Lateral Raises
4 sets x 12-10 reps
Hammer Strength Machine Press
3 sets x 12-10 reps
DB Shrugs
4 sets x 12-8 reps
Day 6: Arms
Barbell Curls
4 sets x 12-6 reps
Alternating Dumbbell Curls
4 sets x 12-8 reps
Preacher Machine Curls
4 sets x 15-10 reps
Close Grip Bench Press
4 sets x 15-8 reps
Skullcrushers
4 sets x 12-8 reps
Pushdowns
4 sets x 15-10 reps
Day 7: Off
Final Thoughts
At the end of the day, one of the most important things a person can do to prevent plateaus is mix up the variations in their workout. While consistency is important, repeating the same exact workout for months or even years at a time will start to cause frustration when you start seeing less and less results.
This breakdown of Frank McGrath’s workout might be just the shot in the arm you need to start mixing things up, pushing you past your perceived limits, and into a new level of growth and strength.
Does your training program look anything like Frank McGrath’s? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
5 Exercises for Building Balanced Biceps
Developing Both Heads of the Biceps
Depending on how you train the arms, it is possible to overdevelop one head of the bicep and under develop the other.
As a result, the arms may not look full. It is not uncommon to come across individuals whose biceps look great from the side, but flat when viewed from the front.
Similarly, it is possible to build the biceps so that they look large from the front but formless from the side. The reason that this asymmetry occurs is because the two heads of the biceps are not being trained equally.
Everybody knows that the biceps brachii can be found in the upper arm, but few people are aware of the fact that the muscle has two-heads. The biceps consist of both a short and long head which, when contracted, cause flexion to occur at the elbow joint (1).
While the heads run parallel with each other, the short head runs along the inside of the upper arm. By building size in the short head, the arm will look fuller when observed from the front.
The long head meanwhile can be found on the outside of the upper arm and is most clearly seen when flexing the bicep. Considering that there is often asymmetry between the two, is it actually possible to work the heads individually and improve the balance between bicep heads?
While it is certainly possible to place more stress on a specific head, there does appear to be a certain degree of confusion as to which method is best.
There is some evidence to suggest that the type of grip used, grip width (2) and elbow positioning (3), amongst other factors, can determine which head is activated most. However, while these factors may contribute towards bicep development, often genetics will play the biggest role (4).
If you find that one bicep head is severely lagging behind and refusing to adapt, it may come down to genetics. As a result, the best method that you can adopt is to trial a number of different bicep resistance exercises and training techniques to see what brings the best results.
Resistance Exercises for Maximal Bicep Development
When it comes to bicep training, the bicep curl is the obvious, go-to exercise. However, there are a multitude of variations that can be used in order to build bicep head size.
Here are a number of powerful and effective bicep exercises for increasing mass in both the long and short head.
1) Long Head Exercise 1 – Alternating Incline Dumbbell Curl
Seen as one of the best long head exercises, the alternating incline dumbbell curl is an excellent place to start.
To safely and effectively perform this exercise, start by setting a bench on a 30 degree angle and select two dumbbells which are slightly lighter than normal.
The incline position will place more demand on the biceps and therefore you will quickly find that you cannot lift the same kind of load as you can with a standard dumbbell curl.
Lie back on the bench and start with the arms extended and hanging by the sides. This will ensure that the exercise begins with the biceps being fully stretched out.
The grip you use is entirely up to you however, it is recommended to start by using a hammer grip (palms facing each other) and switching to a supinated grip as you curl the weight up.
When using this method, think about pressing the thumb against the inner plate of the dumbbell which will make supinating the hand more challenging.
If using a supinated grip throughout, press the pinky against the inside plate of the dumbbell which will place more force through the thumb side of the bell and facilitate a greater bicep stretch.
The biggest error that is often made with this exercise (and many bicep orientated exercises in general) is moving the elbow away from the side of the body as the weight is lifted.
Imagine screwing the elbow in tightly to the ribcage as you perform this exercise to prevent this from occurring.
To add intensity, complete max incline reps before sitting upright and continuing to failure again. Finish off by standing and working to failure once more.
2) Long Head Exercise 2 – Standing Barbell Curl
Providing a narrow grip is assumed and the elbows are kept tight to the body, the barbell curl is an excellent long head isolator.
To properly perform this exercise, using a narrow grip grab a barbell and stand up tall. Push the chest up, pull the shoulders back and pin the elbows tightly to the sides.
From this position, flex at the elbow only, drive the weight upward and squeeze. Maintaining a slight forward lean from the trunk to maximize the tension going through the biceps.
Those who curl the weight up while maintaining a 90 degree angle at the elbow will fail to apply maximal stress to the biceps.
Again, thinking about the elbows, those who allow them to travel back and forth will also reduce stress from the biceps and move it on to the front delts (shoulders).
A final error often seen in the barbell curl is to keep the wrists flexed throughout the duration of the exercise or at to flex at the top of the movement.
In the same way that moving the elbow reduces bicep tension, flexing the wrists will shift the stress of the biceps and onto the forearm musculature instead.
If you struggle with this, think about letting the wrists “sag” when you grip the barbell which will prevent any wrist flexion.
3) Long Head Exercise 3 – Barbell Drag Curl
This exercise involves using either a barbell or the Smith’s machine.
From a standing position, grip the bar with the hands just outside the hips. From this position, look to drag the barbell up the body by pushing the elbows back. Continue dragging until the bar reaches the upper chest.
Because this exercise involves a restricted range of motion you may not find it to be highly effective for bicep development. However, many claim that it targets the long head effectively.
4) Short Head Exercise 1 – Preacher Curl
It is believed that to target the short head of the bicep, the elbows must be placed in front of the body.
This therefore makes the preacher curl the ideal exercise for short head development. Unfortunately, it is an exercise which is commonly performed incorrectly.
Many individuals drive their chest against the pad and place the full arm in direct contact. From there, they grab the bar with a narrow grip and allow the elbows to flair out.
As they drive the bar upward, they flex the wrists and lean backwards to facilitate the drive.
The issue with performing the preacher curl in this manner is that it once again fails to maximally activate the biceps and place a large amount of stress on the muscle.
For an efficient preacher curl, start by standing – this means raising the pad to chest height. Place only the lower portion of the tricep on the pad rather than the full upper arm.
The elbows should be approximately shoulder width apart but the hands should grip the bar slightly wider than shoulder width. Additionally, a slight backward trunk lean should be established.
As you contract the biceps, lean forward with the trunk to maintain bicep tension. As with the previous exercise, utilize a wrist “sag” if necessary to prevent the wrists from flexing excessively.
A number of individuals prefer to stop slightly short of full extension, however, working to a full range of motion is highly recommended to maximize the amount of stress placed on the muscle (5).
5) Short Head Exercise 2 – Spider Curl
Finally, the spider curl is an excellent exercise, not only for short head development, but also to ensure that you use a full range of motion. It is also practically impossible to “cheat” with the spider curl.
For the exercise, set up facing a preacher bench. Adjust the pad so that the supports of the bench don’t restrict movement. Lean over the top of the bench and let the arms hang down.
From that position, the movement is then exactly the same as the preacher curl.
As with the incline dumbbell curl, the body position means that you are likely to lift a lighter load than normal.
To add intensity to the spider curl, have a training buddy who can help you complete a number of forced repetitions after you have reached absolute muscular failure.
Final Word
At the end of the day, it makes very little difference knowing whether or not it is possible to fully isolate either bicep head. For optimal development, it makes sense to hit the biceps from a multitude of angles anyway.
Therefore, to grow full looking arms, consider using a number of the aforementioned bicep exercises while taking care to develop both the long and short head equally.
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References:
1-Tiwana, Manpreet S.; Varacallo, Matthew (2019), “Anatomy, Shoulder and Upper Limb, Biceps Muscle”, StatPearls, StatPearls Publishing, PMID 30137823
2-Marcolin, Giuseppe; Panizzolo, Fausto Antonio; Petrone, Nicola; Moro, Tatiana; Grigoletto, Davide; Piccolo, Davide; Paoli, Antonio (July 13, 2018). “Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl”. PeerJ. 6. doi:10.7717/peerj.5165. ISSN 2167-8359. PMC 6047503. PMID 30013836.
3-Oliveira, Liliam F.; Matta, Thiago T.; Alves, Daniel S.; Garcia, Marco A.C.; Vieira, Taian M.M. (March 1, 2009). “Effect of the shoulder position on the biceps brachii emg in different dumbbell curls”. Journal of Sports Science & Medicine. 8 (1): 24–29. ISSN 1303-2968. PMC 3737788. PMID 24150552.
4-“Genes critical for muscle development and function in Caenorhabditis elegans identified through lethal mutations”. The Journal of Cell Biology. 124 (4): 475–490. February 2, 1994. ISSN 0021-9525. PMC 2119919. PMID 8106547.
5-Baroni, Bruno M.; Pompermayer, Marcelo G.; Cini, Anelize; Peruzzolo, Amanda S.; Radaelli, Régis; Brusco, Clarissa M.; Pinto, Ronei S. (2017-8). “Full Range of Motion Induces Greater Muscle Damage Than Partial Range of Motion in Elbow Flexion Exercise With Free Weights”. Journal of Strength and Conditioning Research. 31 (8): 2223–2230. doi:10.1519/JSC.0000000000001562. ISSN 1533-4287. PMID 27398917.