Muscle Chemistry Archive
Eddie Hall Claps Back at Thor and Larry Wheels After Recent Post
Eddie Hall fires back at Larry Wheels and Thor Bjornsson.
It appears that Eddie Hall has clapped back at Hafthor “Thor” Bjornsson and Larry Wheels. His vitriol was in response to a recent demeaning piece of artwork of the 2017 World’s Strongest Man has made the rounds.
The artwork definitely caught the attention of Eddie Hall. It has become obvious over the last several weeks who Larry Wheels is supporting in the battle between Eddie Hall and Thor Bjornsson. Larry Wheels made it a point to throw his support behind Bjornsson.
Brutal Artwork
But he didn’t do it in a particularly neutral manner. On the contrary. Larry Wheels let his support for Thor be screamed from the rooftops. A recent post on the powerlifter’s Instagram showcases a work of art that depicts Thor Bjornsson holding the severed head of Eddie Hall. You can see in the image below that the artwork leaves no room for interpretation.
*Viewer Discretion Advised
My prediction for the match
Suffice it to say, Eddie Hall wasn’t impressed by the post at all. The 2017 World’s Strongest Man had some choice words for the powerlifter who showed his support of Thor.
Eddie Hall followed up with another response, this time taking aim at Thor himself.
Great artwork from Thor and also great to see his professionalism and sportsmanlike behaviour has transferred over from strongman into boxing ?Iv never felt so confident over an upcoming fight in my life so stuff like this just makes me laugh. Il be sleeping like a baby after what I just saw at the weekend and that deluded numb nuts hasn’t a clue what’s coming ?
Clearly there is no love lost between the two World Strongest Man champions. Both men are itching to throw down at this point and with so much preparation, as well their natural dislike of each other, things are beginning to boil over.
Pay-Per-View Details Revealed
Besides these three trading barbs, insults, and artwork depictions of each other, it appears that more news about the fight has come out. A new poster was recently released revealing the other fights that will be on the Thor vs Hall card. It also gives details on how much the pay-per-view will cost.
Early bird PPV tickets are now on sale for $9.99. If you like extreme plastic surgery, you’ll love watching me give Eddie a much-needed facelift–maybe a nose job as well if he can stay standing long enough. In-house seats go on sale July 5th.
What do you think of this latest beef between Eddie Hall, Larry Wheels, and Thor?
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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.
New Q & A Podcast With Alex Rogers, President of Protein Factory.
In this podcast I answer people’s questions….. 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 natural follistatin,…
Best Pre-Workout For Men To Boost Muscle & Strength Training 2021
When looking for a great pre-workout for men, it should increase muscle, promote energy, and boost strength training.
We all know that a good supplement can boost our gains and a top tier pre-workout can provide for all the needs to enhance muscle growth, energy, focus, and strength training as we seek the most out of our masculine performance. While a good protein powder or intra-workout BCAA are also vital for promoting all of our gains, a pre-workout, especially one for active men, can boost our gains to new heights. When it comes to both masculine health and performance, look no further than this list of the best pre-workout products for men.
Able to provide muscle pumps, increase energy, aid in weight loss, and get our blood pumping, we as active men know just what it takes to succeed in order to boost our masculine performance. For your overall masculine health, you deserve to have a high-quality supplement able to tackle any and all of your goals. Our bodies deserve the best when it comes to supplements and our muscle growth, energy levels, and overall masculine performance rely on great products to help us get there.
Check out our list of the Best Pre-Workout Supplements For Muscle Building for more great pre-workout products!
We’ve put together a list of the Best Pre-Workouts For Men so you can start to see those desired gains to muscle growth, energy, and strength training. With clean and effective products, you can’t go wrong when looking to promote masculine performance.
Best Pre-Workout Supplements For Men 2021
Best Pre-Workout Overall: Transparent Labs PreSeries BULK
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Orange, Green Apple, Sour Grape, Blue Raspberry, Tropical Punch
Best Way To Take
Mix 1 scoop with 16-24 fl. oz. of water 20-30 minutes before your workout.
Transparent Lab PreSeries BULK is an effective per-workout for those looking to increase muscle, promote better strength training results, and aid in overall masculine performance. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Pros
High amount of citrulline malate for awesome pumps
Very clean ingredients for an honest product
From a reputable company in Transparent Labs
Cons
High in beta alanine
Premium priced option
Only available directly from their site
Price: $49.00
Click here for the best price
Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Best For Strength & Performance: Performance Lab SPORT Pre
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
20
Flavors
N/A
Best Way To Take
Take up to 6 capsules 30-45 minutes before your workout. Take on an empty stomach with 16-32 oz. of water
Performance Lab Sport Pre is another high-quality pre-workout supplement available to the public at a great price point. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and masculine performance.
Pros
Vegan friendly
Capsules are easy to take
Will help with strength and endurance
Caffeine free for those looking for no caffeine
Cons
Premium priced option
Only available through their site
Price: $39.00
Click here for the best price
Best Pre-Workout For Weight Loss: Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue for better energy, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Best Pre-Workout For Muscle Pumps: National Bodybuilding Co. Stage Ready
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Fruit Punch
Best Way To Take
Take 1 scoop and mix with 8-12 fl. oz. of water.
National Bodybuilding Co. has a great pre-workout supplement called Stage Ready Pre-Workout which delivers quality muscle pumps, enhanced stamina, weight loss, and a solid boost of energy to really elevate your performance. With an advanced and effective blend, this pre-workout can hydrate and buffer muscle tissue, raise nitric oxide levels and blood flow, optimize ATP production, and boost neurotransmitter synthesis. With great ingredients and a clean formula, it is no wonder why National Bodybuilding Co. Stage Ready Pre-Workout won for Best Pre-Workout in GI Supplement Awards.
Pros
An effective blend with solid benefits for muscle pumps, energy, and stamina
Patented ingredients and great taste
From a reputable company
Cons
Premium priced option
Only available directly from their site
Could use more beta alanine as a key ingredient
Price: $48.00
Click here for the best price
Check out our individual review for National Bodybuilding Co. Stage Ready here!
Best For Clean Ingredients: Performance Lab SPORT Pre
Stim Or No Stim
No Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
20
Flavors
N/A
Best Way To Take
Take up to 6 capsules 30-45 minutes before your workout. Take on an empty stomach with 16-32 oz. of water
Performance Lab Sport Pre is another high-quality pre-workout supplement available to the public at a great price point, especially for men looking to improve their overall masculine health. Performance Lab Sport is one of the most rigorously scientifically vetted brands and all of their pre-workout products are free of synthetic additives (which might dehydrate the muscles), non-GMO, and vegan friendly. Sport “Pre” increases nitric oxide in the blood to support the oxygenation of muscles during workouts, improves endurance by hydrating the muscles, and enhances both anaerobic and aerobic exercise by increasing ATP reductase for the best benefits out of strength training, weight loss, and performance.
Pros
Vegan friendly
Capsules are easy to take
Will help with strength and endurance
Caffeine free for those looking for no caffeine
Cons
Premium priced option
Only available through their site
Price: $39.00
Click here for the best price
Best For Cutting: Transparent Labs PreSeries LEAN
Stim Or No Stim
Stim
Calories
0
Carbs
0g
Sugar
0g
Number Of Servings
30
Flavors
Sour Grape, Orange, Blue Raspberry, Tropical Punch, Strawberry Lemonade
Best Way To Take
Mix 1 scoop with 12-16 fl. oz. of water 20-30 minutes before your workout.
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
Pros
Well-dosed and third party tested
All-natural ingredients
Good for cutting and increasing strength and power
Cons
Premium priced option
Only available directly from their site
Does not have the greatest ingredients for fat loss
Price: $49.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Plus, check out our individual review for Transparent Labs PreSeries LEAN here!
Best Pre-Workout Without Creatine: Kaged Muscle Pre-Kaged
Stim Or No Stim
Stim
Calories
15
Carbs
2g
Sugar
1g
Number Of Servings
20
Flavors
Berry Blast, Fruit Punch, Grape, Krisp Apple, Orange Kush, Pink Lemonade
Best Way To Take
Take one scoop with water before your workout.
Increase the performance and intensity of your workout with this high-quality pre-workout powder available from Kaged Muscle. Kaged Muscle Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout with great pre-workout ingredients from supplements to increase muscle and promote weight loss while working towards better masculine performance.
Pros
Contains BCAAs and has well-dosed ingredients
No artificial colors or flavors
Great taste
Cons
A bit expensive
Does contains sucralose, which is an artificial sweetener
Caffeine content may be high for those sensitive
Price: $39.99
Click here for the best price
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Benefits Of Pre-Workout For Muscle, Energy, Focus & Strength Training
For those looking into the benefits of what a pre-workout can do, the affects towards muscle growth and increased energy, as well as a host of others, have seriously dynamite results on our masculine performance and training goals. Benefits of a good pre-workout include:
Muscle growth and pumps: All of your strength training and muscle goals will be achieved by allowing more blood flow and increased pressure on those muscles to grow (1).
Increased energy and focus: More intense workouts as a result of better energy and focus to really stay locked in (2).
Reduction in fatigue: Provide for longer training sessions by burning calories to fuel your body with what it needs while reducing muscle soreness and promoting better masculine health.
Boost recovery: Allow you to bounce back faster and promote better growth for better and faster turn around time.
Better masculine performance: Overall this will aid in your performance goals and help you see the results you want most.
Pre-Workout Safety & Effectiveness On Masculine Performance
Although pre-workout supplements are not monitored by the FDA, they are safe on the whole for the general public. One of the main ingredients in most pre-workouts, being caffeine, can have negative affects on those sensitive or who are trying to avoid it, so always reading the label can ensure your masculine health is being taken care of.
A few side effects do exist for pre-workouts including dizziness, nausea, dehydration, and high blood pressure so it is important to monitor how much and when you take it so as to not disrupt any of your daily life goals. On the whole, pre-workouts can be beneficial towards muscle growth, energy, focus, and strength training but reading and knowing what you are taking can be more than beneficial.
Key Ingredients Of Pre-Workout
While each company has their own unique formula, there are some key ingredients that should be included in your pre-workout supplement to help boost all of your gains towards strength training and masculine performance.
Caffeine: Works to elevate energy and focus to be more alert and have a better workout without any sluggish feelings (3).
BCAAs: The building blocks of muscle protein synthesis, these will help with muscle growth, muscle maintenance, and a reduction in fatigue (4).
Beta-Alanine: Acts as a buffer for pH levels to push past fatigue and increase energy.
Creatine: Makes adenosine triphosphate (ATP) to help fuel your muscles and boost overall performance (5).
L-Citrulline: Boosts nitric oxide and helps maintain good blood flow for increased pumps by changing to L-arginine.
Betaine: Is great for muscle growth and power by producing carnitine to elevate strength training and masculine performance (6).
How Does Pre-Workout Affect Muscle Growth & Masculine Performance
Pre-workout and it’s affect on muscle growth and masculine performance depend on the ingredients included in each respective formula. Creatine is perfect for increased strength by increasing the levels of adenosine triphosphate (ATP), which will provide for energy and better strength training. Something like citrulline malate can deliver oxygen and nutrients to your muscles to provide fuel and will work as a great way to boost muscle pumps, something that will pay off in the long run when it comes to masculine performance (7).
What About Energy & Focus
For energy and focus, certain ingredients like caffeine and L-theanine can provide for energy and allow you to be alert for whatever comes your way. By targeting the right receptors, you will be dialed in and ready to take on any workout that comes your way. This will also add to your motivation to really enhance strength training and muscle growth.
How We Choose
When it comes to choosing the best pre-workouts for men, we wanted to create a list to reflect what you want, need, and deserve out of your supplements. The reputation of the brand is very important for a top tier company will use only the best ingredients to boost all areas of your gains. Having an effective product is very important and should not be overlooked when it comes to boosting masculine performance and strength training. Price is very important because we know how expensive supplements can be when it comes to boosting your muscle and strength training goals. We sought the best supplements that are still affordable enough to not break the bank but still give you everything you want and need out of your pre-workout for men.
FAQ Section
What is the best pre-workout for men?
Transparent Labs PreSeries BULK. This is an effective pre-workout with clinically dosed ingredients for those looking to increase strength and muscle size while also looking to bulk and boost masculine performance. From an honest and transparent company, you can’t go wrong with this clean pre-workout void of all artificial colorings, additives, and preservatives.
Do stimulant-free pre-workouts exist?
Stim-free per-workouts do exist and can work well when it comes to your strength training goals without any unwanted stimulants. With an increase demand for stim-free products, many companies have shifted their focus including these in their pre-workout repertoire.
Check out some amazing stim-free pre-workout supplements here!
Are pre-workout supplements safe?
Although pre-workouts are not monitored by the FDA, they are safe for public use. With potential side effects like dizziness, nausea, dehydration, and high blood pressure, it is important to always read the label for proper directions on how to take each respective pre-workout.
When should I take my pre-workout?
This depends on the product, but it is ideal to take pre-workout somewhere around 30 minutes before your workout. This will allow time for all of those nutrients to hit your body properly so you can work as effectively as possible.
What are the differences in pre-workouts for masculine health and performance over those for women?
The main differences are ingredients and dosing. Men and women have different respective needs and your supplements should also reflect that. Caffeine for example tends to be slightly higher in masculine pre-workouts since men tend to weigh more. It really depends on your goals and how the company has properly dosed each pre-workout.
Check out our list of the Best Pre-Workout Supplements For Muscle Building for more great pre-workout products!
Wrap Up
A great pre-workout supplement for men can work to provide benefits towards muscle, energy, focus, strength training, and masculine performance and should not be overlooked in your supplementation routine. While it is best to have a well-rounded supplementation routine, a high-quality pre-workout can work to provide for all those muscle gains and strength training goals that you need most. Finding the right supplement to boost masculine performance and health can really boost all the needs of active men. Check out this list of the Best Pre-Workout Supplements For Men and see what these can do for your strength training and masculine performance goals 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
Kedia, A.; Hofheins, J.; Habowski, S.; Ferrando, Arny; et al. (2014). “Effects of a Pre workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Ellerbroek, Anya C.; Antonio, Jose (2019). “Effects of Pre-Workout Supplements on Strength, Endurance, and Mood”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Yu, Zhu-Lin; Zhang, Ling-Yu; Jiang, Xiao-Ming; Xue, Chang-Hu; Chi, Naiqui; Zhang, Tian-Tian; Wang, Yu-Ming (2020). “Effects of dietary choline, betaine, and L-carnitine on the generation of trimethylamine-N-oxide in healthy mice”. (source)
Outlaw, Jordan J.; Wilborn, Colin D.; Smith-Ryan, Abbie E.; Hayward, Sara E.; et al. (2014). “Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study”. (source)
Kai Greene’s Top 10 Training Tips
Kai Greene Workout Special – GET BIG!
Training for bodybuilding means having patience, dedication, and a true desire to want to change your physical form. That also means having a strong mental gain to go along with your physical prowess. The mental game is what sets an amateur apart from a pro. It many fields, athletic or otherwise, the mental game can be the absolute key to either victory or defeat. No one knows this better than Kai Greene.
But not everyone is going to have a powerful metal game right out of the gate. For many people it’s not as simple as waking up one morning with an epiphany. Sometimes it takes the wisdom of a mentor, the ideologies of a seasoned veteran to bolster your confidence and boost not only your mental game, but offer adequate knowledge to the mechanics of your physical game as well.
Well if you’re an avid bodybuilding fan then you should already know the name Kai Greene. The talented bodybuilder has a wealth of knowledge that few athletes possess and now he’s willing to share it to the masses in the hopes that it will improve everyone’s bodybuilding approach.
Kai Greene’s Current Stats
Nickname: The Predator, Mr. Getting It Done
Division: Men’s Open (currently not competing)
Birth date: 7/12/1975
Height: 5’8″
Competition Weight: 248 lbs
#1. First Things First – Mind Muscle Connection
The number one factor in training is the mind-muscle connection. Practicing your poses between sets will eventually have your mind and muscles speaking the same language. Kai used to do pushups everyday until he reached 100 a day. This method really helped him to connect his mind with the pecs because of the continuous resistance he put on the muscle group day in and day out.
The iso-tension effect of flexing the muscles between sets can help to hit the muscle fibers that a set may miss. This can help to target those muscle fibers in the next set. Posing isn’t just something you do on a stage in front of an audience. It should be part of your bodybuilding program in order to really hit all areas of a given muscle group.
#2. Reps, Reps, Reps
In regards to reps, Kai rarely goes under 10 and may do more than 20 depending on how he’s feeling on that particular day. Kai never tries to limit himself as far as rep ranges are concerned. Like mentioned before, he prefers to go by feel and let his muscles determine how many reps they can handle. Sometimes letting the muscles call the shots rather than the mind can yield even further growth as the muscles can take even more punishment than your mind can imagine.
#3. No Half Assing
Speaking of reps, when it comes to contracting and stretching the muscles, Kai avoids half reps. Rather than focus on getting the weight up it’s all about getting that perfect stretch at the bottom of the lift while getting the best contraction possible at the top of the lift. Stretch, hold, and squeeze. There might be an allure to hitting that higher weight – but you’re cheating yourself out of real hypertrophy.
#4. The Cure For Lagging Calves
Where training calves are concerned, Kai alternates his heels either in or out during calf raises as a means of attacking both the inner and outer parts of the calves. Rather than doing separate sets, Kai pauses during the set and changes the position rather than rest. He will alternate this position with pauses each time as a means to really thrash every part of the calf.
#5. Search Your Feelings
If you want to be able to really hit a muscle correctly then you have to go by feel. As Kai puts it, the weight is simply the tool that you utilize. Focusing on lifting the weight itself makes no sense. Just like it was stated before – you should be focusing entirely on the muscle being hit. Don’t focus on the weight! It’s important to know your body. To understand it. This is essential if you want to reach real size on a pro level.
6. It’s all about hypertrophy – not amount of weight.
It’s not about lifting more weight. It’s about bodybuilding not weightlifting. Bodybuilding is more concerned with contracting the muscles against consistently greater amounts of resistance to achieve hypertrophy. The number of weight is not important. The contraction and hypertrophy is. If you have to drop the weight to make better movements, so be it.
7. Warm ups are key.
A great, high paced warm up before hitting your chosen body part will help to give you great conditioning, to maintain lower body fat throughout the year and also helps with recovery time in between sets. This is an essential component to Kai’s workout regimen. The body will get used to this pace and help keep the body firing on all cylinders.
8. We know you hate running but…
Cardiovascular training should be maintained all year around in order to maintain a leaner physique throughout the year. It will also help the body operate efficiently under oxygen deficiency. Shorter rest periods will also help to improve the body’s functionality and conditioning through a hard workout.
9. Leg day, all day.
For Kai Greene – if he’s training his legs that’s the only muscle group he focuses on for the day. Why? Because he can’t physically muster up the power train anything else. That’s the key tip here: when you train your legs you should be putting them through so much hell that you can’t do anything else. Kai Greene has some of the best legs in the IFBB because in between exercises he is dead on the floor. A full blast of intensity from start to finish.
10. It’s all on you.
You’re responsible for your own success. You can’t allow yourself to rely on anyone or anything else to build your success. It’s the willingness to sacrifice and to motivate yourself that will lead you to the body that you seek. Many people focus on end results, but the real goal is to motivate yourself day in and day out to get into the gym and get to work. There’s no coach, no training partner, no well wisher that’s going to push you to train. It has to be on you and the passion you have for building what you perceive as the ultimate physical form.
Here below is a more detailed breakdown on his workouts, diet and supplementation.
On Monday’s, it’s Chest and Calves
Kai Greene performs 6 exercises in one day, for a total of 3 to 4 sets and 15 reps. He also adds calves into this routine with each exercise being performed for a minimum of 4 sets and 10-15 reps.
1. Full Bench Press (3 sets, 12 reps)
2. Dumbbell Fly (3 sets, 12-15 reps)
3. Arm Pullover (3 sets, 15 reps)
4. Decline Bench Press (3 sets, 15 reps)
5. Seated Calf Raise (4 sets, 15 reps)
6. Standing Calf Raise (4 sets, 15 reps)
On Tuesday’s, it’s Shoulders and Forearms
On Tuesday, Kai focuses on his shoulders and forearms workout routine. There are 8 exercises within Greene’s shoulders and forearms routine.
1. Arnold Press (3 sets, 10-12 reps)
2. Lateral Raise (3 sets, 10-12 reps)
3. Neck Press (3 sets, 10-12 reps)
4. Dumbbell Front Raise (3 sets, 10-12 reps)
5. Shrugs (3 sets, 15 reps)
6. Reverse Curls (3 sets, 8-12 reps)
8. Hammer Curls (3 sets, 13-15 reps)
On Wednesday’s, it’s Back day
Kai performs a back routine that focuses on 4 exercises. Every set is around 12-15 reps.
Lats Pulldown (3 sets, 12-15 reps)
2. Barbell Pullover (3 sets, 12-15 reps)
3. Seated Cable Rows (3 sets, 12-15 reps)
4. Bent-Over Barbell Rows (3 sets, 12-15 reps)
On Thursday, it’s Leg day
Kai Greene performs his bodybuilding leg routine for 6 exercises. Each exercise is performed for 3 to 4 sets and 10-15 reps.
1. Squats (3 sets, 10-12 reps)
2. Lying Leg Curls (3 sets, 10-12 reps)
3. Deadlifts (3 sets, 10-12 reps)
4. Lunges (3 sets, 10-15 reps)
5. Seated Calf Raise (4 sets, 10-15 reps)
6. Standing Calf Raise (4 sets, 10-15 reps)
On Friday, it’s Arm day
On Friday, Greene performs an arms workout routine by doing 6 different exercises varying between 10-15 reps.
Hammer Curls (4 sets, 12-15 reps)
2. Reverse Curls (4 sets, 12-15 reps)
3. Preacher Curls (4 sets, 10-12 reps)
4. Bicep Curls (4 sets, 10-12 reps)
5. Dumbbell Kickbacks (3 sets, 12-15 reps)
6. Triceps Pulldown (3 sets, 12-15 reps)
Saturday is cardio day
On Saturday, Greene performs an hour long cardio session on the stair master.
Kai Greene Diet
Kai Greene follows a strict bodybuilding diet that on and off season that comprises of 1.8 grams of protein for each pound of his body mass and 0.5 grams of healthy fats per pound of body weight. He takes his pre-workout at least thirty minutes before starting the workout. And he finishes off his workouts with a protein shake.
Here is Kai Greene’s diet:
Meal 1
6 ounces of grilled chicken
6 egg whites
¼ shredded cheddar cheese
Meal 2
2 scoops of Chocolate Protein Powder
2 cups of Almond Milk
Meal 3
6 ounces of grilled steak
1 teaspoon Flaxseed Oil
2 cups of Brown Rice
Meal 4
6 ounces of boneless Chicken Breast
4 stalks of Asparagus
1/3 cup of quinoa
Meal 5
7-ounces of Wild Salmon
2 medium-sized yams
5 ounces of baked potato
Suppplements
Kai Greene strictly uses the following supplements to help propel his gains:
Find Kai Greene’s tips helpful? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
Avoid These Training Mistakes To Get The Most Out of Your Workouts
The Mistakes To Avoid In Your Workouts
As much as you would like to have perfect workouts, small mistakes can deprive you of that happiness, especially if you’re a beginner. Most people make the mistakes listed in the article and by doing so leave gains on the table.
Read the article and carefully critique yourself if you’re making the mentioned errors. You might be making the mistakes without realizing it. You’ll notice a substantial improvement in your physique over time by fixing these errors.
Quantity Over Quality
Some people make the mistake of lifting too heavy when they should be focusing on their form. Your muscles don’t know how much weight is on the bar, your ego does. Leave your ego on the door when you enter the gym. Ego lifting does nothing more than increase the chances of injury in the gym.
Focus on your form and contracting your muscles with every repetition. You should also have a strong mind-muscle connection during your workouts. Achieving a pump can be a good indicator if your mind-muscle connection and muscle contractions are on point.
Letting The Intensity Drop
Many people let all their hard work go in vain by letting the intensity drop after they are done with a set. If your goal is to lose weight or build muscle mass, you should keep the intensity of your workouts as high as possible.
Give yourself a deadline and complete the workout within the specified time. Don’t waste the time between sets by using your phone or talking to people. Use the rest time to pose and stretch out the muscle.
Unstructured Training
Some people follow a vanilla training program which isn’t designed for their body. Your workout program should cater to your strengths and weaknesses. You should focus on building up your weaknesses while polishing your strengths to build a symmetrical physique.
Thoroughly analyze your body and look for lagging muscle groups. Design your training so it follows a structured approach to all your muscle groups. You’ll see your weaknesses disappear and aesthetics improve as you follow a customized training plan.
No Warm-Ups Or Cool-Downs
Many people start working out as soon as they hit the gym and walk out right after their last exercise. You are leaving gains on the table by not giving your body the proper warm-up and cool-down.
Prime your muscles for your workout session by stretching them out and doing a couple of lightweight warm-ups. Your muscles are filled with lactic acid and many other toxins after a workout and you can flush them out with a cardio session or foam rolling.
No Tracking
It’s incredibly important to set goals before you start training. Starting training without a goal is like leaving your home without a pre-determined destination. Once you have a goal, write it down on paper and track your progress weekly to ensure you’re heading in the right direction.
Track your body measurements, workouts, and how much weight you use on certain exercises. If you’re improving in all the aspects, keep going or otherwise make the necessary adjustments.
Header image courtesy of Envato Elements
Are you making any of these mistakes? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
IFBB Professional League Updated Rules for Fitness Routines
Effective June 3, 2021
PROPS (refer to IFBB Pro Fitness Rules, “Other Competition Rules”, section 5)
5. The use of props is permitted under the following conditions:
1. If a competitor intends to use a prop they must be able to transport and/or carry it on stage by themselves. Pre-approval by the IFBB Professional League Office Only must be obtained in advance of the competition, failing which the use of the prop may be disallowed. If the prop requires the assistance of anyone else, it will not be allowed.
2. Props that leave material onstage that may present a safety hazard and/or that require the stage to be cleaned before further use are prohibited.
3. Any item discarded during the routine must be removed by the competitor before exiting the stage without causing any delay in the competition.
Victor Martinez: Logan Paul Isn’t Hurting Boxing, Lack Of Prime Athletes Is
Victor Martinez reacts to the upcoming boxing match of Logan Paul and Floyd Mayweather.
Victor Martinez may be a bodybuilder first and foremost but he’s also an avid fan of pro boxing. Admittedly, boxing has fallen quite a bit in popularity from its heyday in decades past. There is one exception – spectacle super fights that have brought in record amounts of revenue. The latest spectacle fight in boxing is Logan Paul vs Floyd Mayweather. But is the spectacle worth it? Or simply diminishing the respect of boxing even further to a sideshow attraction? In our latest GI Exclusive interview, Victor Martinez shares his thoughts on boxing super fights, Logan Paul, and the current state of boxing.
Logan Paul is a YouTuber with a massive following and a strong personality. This leads to him being a lover him or hate him kind of influencer. So of course, when he started dipping his toes in to boxing – it led to mixed reactions. Now he’s set to face off against Floyd Mayweather in a super fight expected to bring in record amounts of profits. But is allowing YouTubers special exhibition matches damaging to the reputation of the sport?
We asked this very question to Victor Martinez. A pro bodybuilder who is also a deeply passionate boxing fan. How does he feel about Logan Paul’s entrance into the world of boxing? Victor admits that the fight is pure spectacle. It’s for money and it will succeed in bringing in tons of cash. That being said, Victor doesn’t see this as primarily a bad thing.
If anything, Logan Paul is bringing more attention to boxing at a time when it needs it most. UFC and MMA as a whole has taken a lot of boxing audience into a new direction. MMA is now arguably a more popular sport than boxing. It’s brining in fight fans and fight talent and away from boxing. The Logan Paul might not be a respectable title fight – but it’s still bringing young new energy into a sport that has diminished slowly over the years.
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Check out the latest GI Exclusive segment with Victor Martinez above!
In fact, Victor Martinez does not see Logan Paul or any social media influencer to be the actual problem for boxing. It’s simply a reaction to a deeper problem with the sport. According to Victor, the main problem with boxing is a lack of premiere talent – especially in male boxing. There is no Muhammad Ali or George Foreman. Even the last legendary boxer, Floyd Mayweather, has been retired and only comes out for special fights.
Logan Paul vs Floyd Mayweather is a direct reaction to the fact that current title holders don’t hold the same kind of popularity as legendary boxers in the past. Simply put, these super fights are the only way for boxing to get attention. Victor Martinez has no solution to fixing this problem other than hoping that more notable talent comes into the sport in the coming years.
This brings Victor Martinez to a bigger point regarding social media, influencers, and their place in professional sports. Bodybuilding faced a similar intersection of social media and competition over the past 10 years. You now have bodybuilding influencers who hold more attention than actual champion athletes. Is this bad? Victor says no.
In fact, Victor Martinez thinks that those who are angry about social media influencers taking the spotlight away need to start adapting to the new world. The world will not change back to what it used to be. Bodybuilders, or any athletes, that cannot adapt to social media will eventually be left behind (with rare exception). If they don’t want to adapt, that’s fine. But they also shouldn’t be angry about the new influencers gaining attention. If you don’t like it adapt.
You can watch Victor Martinez’s full comments on Logan Paul, boxing, and social media influencers in our latest GI Exclusive interview segment above!
Programming The Bench Press
Bench pressing is an excellent upper body exercise, but guys already knew that at birth. It’s the poster child of upper body exercise. Whether it logically makes sense to be in everyone’s program is a different story, but here’s how you can get the most out of bench pressing. For starters, it’s an exercise that mostly hits the chest and shoulders. It also hits the triceps, but not as much as people think or feel due to the position.
It’s most commonly done with a barbell which helps in developing strength, power, and muscle mass. After all, it’s the exercise that everyone’s going to ask you how much you lift.
When tracking volume, it should definitely be counted towards chest volume and front delt volume. Some people count it as triceps volume as well which isn’t a bad idea either.
Set-up & Grip
Bench pressing trains 3 movement patterns; including horizontal flexion, shoulder flexion, and elbow extension. These are simply fancy terms meaning they train the muscle fibers that brings your arm across the chest, brings up your shoulder, and locks out your elbow; all of which are deeply important for life and sports performance.
The length of horizontal flexion depends on the grip width. While shoulder flexion is based on how far the bar is in front of the shoulders when observed through the side. There is a decrease in shoulder flexion demand when the bar is initially driven up and back toward the upper chest, making the lift easier.
All of these are usually logistics. For most people, they should take their most comfortable grip as a standard baseline and press up and slightly back to maximize bar path.
If you’re still overthinking this stuff because I used a few fancy anatomical terms, The distance between the grips from both hands can be shoulder-width or wider as long as the wrist is over the elbow through a rear view when the bar is on the chest. Simple enough?
Lift-off
Lifting the bar off the rack is important component. A bad lift off can reduce performance or cause injury on heavier sets. A rack designed specifically for benching is best, but not necessary. It is an important element to lifting heavier weights in a bench press, but most recreational shouldn’t be lifting super heavy anyways.
Anyways, Adjust the rack to its correct height. Having the bar too high will cause you to excessively protract your shoulders and lose a stable position. Having it too low will force you to do a super heavy skull crusher out of the rack which can also strain the elbow joint.
So think Goldilocks, not too high, not too low. Just right.
Let the bar help to set the scapula (shoulder blades) in position which should be it’s natural position for most lifters.
For powerlifting or strength specific scenarios where weight lifted is prioritized over muscle hypertrophy, you’ll need to create tension in the upper body through squeezing back and down. Actively arching your back may be necessary as well. These cues will limit the range of motion the bar has to travel which helps you lift more weight. Great for powerlifting or impressing hot girls, well if they’re dumb enough to not realize you cut your range of motion short.
Execution
With feet flat on the ground, lie back on a bench. Some individuals that are unable to keep the feet in contact with the floor may use elevated objects placed near the end of the bench as foot rests. Allow the back to naturally arch slightly at most while your booty and upper back lays on the bench. Keep in mind that the legs and the body should feel tight and strong.
Grasp the bar with an overhand grip, or with your wrist located directly under the bar. Lower the dismounted bar from the rack until it reaches the middle chest. Next, push the bar upward until arms are fully extended. Take note that the chest muscles must be used throughout the movement. If you don’t feel your chest, your set up may not be very hypertrophic.
Slowly return the bar back down to the chest and repeat the process until desired.
If a lifter is practicing for competition, a short pause before pushing the bar back up is a good training for a meet.
Close-Grip Bench Press
Bench pressing performed with a narrow grip is known as the close grip bench press. For people with shoulder pain or previous shoulder injuries, some may be unable to do a traditional bench press. A close grip bench press is a good alternative workout to strengthen the upper body. It also limits the stress on the shoulder joints making it suitable for lifters experiencing shoulder pain. Close grip bench press also targets the triceps a bit more.
Dumbbell Bench Press
Dumbbells can be used as an alternative to a bar when doing a bench press. It allows a greater range of motion which is arguably more hypertrophic. So if the goal is to build the most muscle possible, it’s probably best to allocate more volume towards dumbbell pressing as opposed to the popular barbell pressing.
Don’t be surprised when you feel your pecs more with dumbbell pressing. That stretch at the bottom can be gnarly on your muscle fibers. The use of separate dumbbells also trains so stability components as well.
Holding a dumbbell in each hand, lie back on a bench. The palms should be angled so the dumbbells look like they’re forming a triangle at the top. This is the most pain free position that also stresses the pec fibers best. Extend the elbows until arms are straight and don’t let the dumbbells crash together. Then slowly bring the weights back down.
Horizontal Pressing
Horizontal pressing can be associated with horizontal pushing. Some common activities in our daily lives are considered horizontal pressing like pushing a friend or moving heavy furniture. If the goal is to strengthen the upper body, then horizontal press must be included in the training program. With horizontal pressing, the muscles that are mainly targeted are the pecs, triceps, and anterior delts. Benching is the common way to accomplish that, but keep in mind, you don’t have to do it with a barbell in a traditional wider grip. Alternatives are fine.
Programming Considerations
Higher per session volume will take longer to recover from, thus bench twice per week might be sufficient for many. However, if your volume is low each session for benching, higher frequency benching can be viable.
Evaluate the best exercise suitable for your body. If you notice that the bench press is ineffective in your pecs, you can try shifting to a dumbbell chest press.
When doing a bench press, keep the bar under control and avoid bouncing it off the chest.
To enhance the resistance across the movement, resistance bands can be attached to each end of the bar which increases the tension at the top of each rep where there’s traditionally less tension.
Kiki Vhyce Profile & Stats
The biography, life, and accomplishments of Kiki Vhyce
Kiki Vhyce is an Australian fitness model and bodybuilder whose hard work and dedication to sculpting her body as established her as one of the leading Australian fitness icons and personalities. Her strict attention to nutrition and training has earned her a great physique and well-earned success.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Kiki Vhyce (IFBB Figure Competitor)
Weight
Height
Date Of Birth
155-165 lbs.
5’10”
09/16/1992
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
Australian
Biography
Kiki Vhyce began her bodybuilding transformation in 2011 when she felt she was underweight and not satisfied with her appearance. Her slender frame was not enough for her and she sought to tone and put on size to match her taller physique. With the goal of always competing, some debilitating health issues caused a setback for Vhyce and she sough the road to recovery, putting in every ounce that she could in order to improve and be the best version of herself that she could be. With both physical and mental health being very important for her, the experience of bettering herself proved to be the best choice she could have made.
Working in the gym for five years, her hard work, discipline, and attention to detail allowed her to build a strong physique, one worthy of hitting the stage and competing with the best of them. After success at amateur shows, she began to see great results and established herself as an accomplished bodybuilder and leading fitness personality in Australia.
Her first competitive shows were in 2017 after these years of training and building her physique. With major wins and a continued will to be the best, the aesthetic and superficial side is just part of the journey. For Vhyce, she loves the philosophy behind hard work and the real effort it takes to get there, proving that anything is possible.
Training
Kiki Vhyce focuses a lot on resistance exercises and seeks to build that strength and size through a series of exercises to target her whole body. Her website has options to buy some great training plans but here are some exercises she enjoys performing as she seeks to perfect her physique.
Upper Body
Dumbbell Incline Chest Press, 3 sets, 10 reps
Preacher Curls, 3 set, 10 reps
Banded Arm Curls, 3 set, 10-12 reps
Deadlift, 3 sets, 8 reps
Lat Pulldowns, 3 sets, 10-12 reps
Lateral Raises, 3 sets, 8-10 reps
Front Raises with EZ Bar, 3 sets, 8-10 reps
Bent Over Bar Row, 3 sets, 8 reps
Push-Ups, 3 sets, 15 reps
Lower Body
Barbell Squats, 3 sets, 8-10 reps
Banded Squats, 3 sets, 10-12 reps
Sissy Squats with Plate, 3 sets, 8 reps
Jumpies into Skater Squats, 3 sets, 8-10 reps
Banded Kettlebell Deadlift, 3 sets, 10 reps
Hamstring Curls, 3 sets, 10 reps
Hack Squat, 3 sets, 8-10 reps
Glute Extensions, 3 sets, 8-12 reps
Leg Extensions, 3 sets, 10 reps
Abs
Sit-Ups, 3 sets, 15-20 reps
Plank Twists, 3 sets, 15-20 reps
Nutrition
For Kiki, knowing exactly what to eat, when to eat, and how much to eat is incredibly important as she seeks to continue to tone and sculpt her physique. Since nutrition is the key to success in the gym and in life, figuring out these essentials is what it’s all about for her. Taking the foods she loves and strategically pairing them allows her to hit her goals and cuts down on figuring out exactly what, when, and how much to eat.
Supplementation
While Kiki uses her own supplements of choice, having a solid supplementation routine is key in making sure you maintain muscle and aid in your overall health. Looking into something like a pre-workout or protein powder can give you those pre- and post-workout necessities so you never have to worry. For those struggling to shed that unwanted body fat, a fat burner can do the trick. Of course, having a multivitamin that contains all the essential vitamins and minerals can really boost all areas of your gains, health, and wellness.
Competition History
2017 WBFF Gold Coast Australia- 3rd
2017 WBFF Sydney Australia- 5th
2018 Melbourne Championships/ Arnold Classic Qualifier- 1st (Women’s Figure First Timer, Women’s Figure Novice, Women’s Figure Open)
2018 IFBB Melbourne Championships/Arnold Classic Qualifier Season A- 1st (Women’s Victorian State Overall Figure Champion)
2018 Arnold Classic Australia- 1st (International Figure Novice Champion)
2018 Victorian Championships/Australian National Qualifier- 1st (IFBB Women’s Figure Open)
2018 IFBB Pro Victorian State Championships Australia- 1st (Figure Open & Overall Figure Champion)
James Hollingshead Looks Like a Jacked Gorilla Ahead of Olympia
James Hollingshead looks jacked ahead of the Olympia.
Ahead of the 2021 Olympia, James Hollingshead is looking like the dark horse to crack the top 5. While he hasn’t competed since the end of 2020, Hollingshead has been hard at work maintaining and improving upon his physique. These days, more than 19 weeks out, James Hollingshead is looking super jacked.
One of UK’s most prominent bodybuilders, James Hollingshead has worked his way up. While he always had potential to get to the next level, it wasn’t until 2020 that he really showed his class. After winning the Europa Pro and British Gran Prix in 2020, Hollingshead decided to sit out the 2020 Olympia.
Many wondered about this move. While he may have sat out the 2020 Olympia, Hollingshead also qualified for the 2021 show. With that in mind, Hollingshead decided that prepping for 2021 would be more beneficial for his chances than rushing into the the 2020 show.
It makes a lot of sense to be honest. The time off most likely allowed James Hollingshead to heal. That healing meant his body could recover and also potentially meant new muscle growth in the short term. After all, building muscle requires the break down AND healing of muscle. Rest is a great way to ensure proper healing. Also, the time off most likely allowed him focus on his specific strengths and weaknesses in order to make improvements.
To win the @mrolympiallc you have to take it from others who are also trying to take it from you
It’s a fight and a very real one
Though not with violence..its a fight with mental fortitude, physical capacity and absolute perseverance
I’ve been fighting for half my life.
James Hollingshead has begun his Olympia prep in earnest and is looking impressive. He has the shape, size, and symmetry that should carry him very far at the 2021 show. Here he is training arms and looking to build some even more massive peaks.
With Big Ramy shocking the bodybuilding world in 2020, all bets are off for this show. Brandon Curry is still looking to reclaim his title and Hadi Choopan is a viable threat to the title as well. With so much opposition, James Hollingshead will have to pull out all the stops if he wants to not only crack the top 5, but win the show outright.
Do you think James Hollingshead will crack the top 5 at the Olympia?
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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.