Muscle Chemistry Archive
6 Things You Should Do Before Every Workout
Preparation is key.
While the main event gets all the glory, preparation is the backbone for any viable feat, from marathon running to bodybuilding. As the great (and often times violent) Bobby Knight once said “Most people have the will to win, but few people have the will to prepare to win.” With that being said, what is it the optimal way to prepare, what’s the optimal way to prime your body to get the most out of your workout and your genetics?
While everyone is different, we’ve come up with 6 staples pretty much everybody (and we do mean every body) should do before undergoing a heavy workout.
Nutrients
“I eat for function, not for taste”, listen to Jay Cutler. Before a significant workout you want to eat a mix of carbs and protein. You’re meal plan however doesn’t have to taste like complete cow dung however – try eating some toast with almond butter, chop up some fruit and put it on top.
Fruits like bananas and apples work well because they’re complex sugars, which digest slowly, giving you a steady source of energy. As for timing it’s up to you. An hour is standard time but the key is to know how YOUR body works. We can give out the best tips but ultimately – everyone is different.
Hydrate
The American College of Sports Medicine recommends that active people drink 20 ounces of water prior to exercise. While hydration varies on age, weight, and multiple other factors, if you want to prevent, fatigue, dizziness, and cramping you probably want to sip on some water throughout the day. Chugging it all at once can actually cause you to become sick by stripping you of vital nutrients, or at the very least cause multiple potty breaks. Moderation is key.
Stretch
We know not all top athletes do it – but let’s just say unless you’re a perfect genetic freak… you probably should fit stretching into your routine. Stretching before a workout is vital to getting the most out of a session. Muscle fibers can get tangled, knotted, and sore – you want to ease the fibers and get them as close to prime time condition as possible. Before your next workout try using the foam roller before your next workout. Yes it hurts and it’s a little annoying but it will pay massive dividends when you can get it that extra set pain free.
Review your workout
Reviewing your workout is key. Besides getting you more organised so you don’t forget a set, it also mentally prepares you for the lifts you’re about to do. Also, it allows you to focus solely on the workout at hand without having to spend any mental energy worrying about what’s next. This is all about mindset. This might sound obvious but don’t get distracted by other life issues. Review your routine. Get in the zone. And make sure each and every rep counts.
Aerobic Warm-up
We know “manly” men don’t do cardio, but guys who want to be fit do. In this ever forward changing world – the idea that cardio is for “sissies” is a silly concept. A short aerobic warm-up not only increases muscle temp, blood flow, and core temp, but also warms up your tendons. Try jumping on the rowing machine for 10 minutes at a moderate pace. It will give you a little perspiration and prevent injuries. Many may fear that the cardio will cause weight loss and shrinking muscles… but that’s why you keep it simple. Don’t over do it. It’s a warm up people. Not a race.
Drills
Drilling focuses in on functionality. You want to go through all the muscles groups you will be using in your main workout with little to no weight. This gets your body warmed up and primed for the exact motions you will be using. Think of this as a combination of an aerobic workout and stretching. It’s a great way to get your body primed for some real gains later on.
There you go. The staples you’ll need before a big workout. Tweak the list above according to your body and level of fitness.
Cellucor M5 Ultimate Review For Building Muscle & Strength
This creatine supplement is one to seriously build muscle and strength to influence your training, performance, and physique.
Product Overview
Building strength can be a challenge and while it may seem like lifting to excess will lead to that desired growth, think again. Sure, getting a great pump and taking some of the staples like protein powders and pre-workout can certainly influence growth, but why limit yourself by neglecting those supplements that really boost muscular strength and endurance? Creatine has the ability to work wonders for your gains and Cellucor M5 Ultimate is that upgraded and reformulated supplement you need most.
Creatine is an amino acid found in your muscles and your brain and is used to spark energy to improve performance, increase strength and size during heavy lifting or exercise, avoid muscle breakdown, and help retain muscle mass so you never lose those hard-earned gains. The right creatine supplement can kickstart your performance to a whole new level and Cellucor M5 Ultimate, with its transparent label and powerful ingredients, can do this and much more.
Cellucor M5 Ultimate combines three forms of creatine into a cutting-edge creatine supplement to support muscle growth, strength, endurance, and performance.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
Cellucor M5 Ultimate Highlights
Cellucor M5 Ultimate is an amazing creatine supplement combining three different forms of creatine to give you the best when it comes to building strength and size. M5 Ultimate has been updated, upgraded, and reformulated to bring you a fully transparent, cutting-edge, and stimulant-free supplement design to support muscle growth, strength, endurance, and performance. Cellucor is a company based on quality you can trust, and this award-winning product is no exception.
Ingredients
Mass Building Creatine Complex
Creatine Monohydrate: One of the most common forms of creatine, this promotes the production of cellular energy to support muscular strength, growth, and endurance (1).
Creatine Nitrate: Forms when creatine bonds with nitrate anions, this can improve cardiovascular performance and overall power output (2).
Creatine Hydrochloride: Works for great benefits to strength and size while being a highly soluble and absorbable form (3).
Calcium B-Hydroxy B-Methylbutyrate (HMB) Monohydrate: Pairs well with creatine and promotes muscle gains, muscle function, and overall muscular health (4).
Other Ingredients
Citric Acid, Natural Flavors, Silicon Dioxide, Sucralose, Malic Acid, Acesulfame Potassium, Spirulina Extract
Amount Of Creatine
7g
Number Of Servings
20
Serving Size
1 Scoop
Best Way To Take
Mix 1 scoop with 10-12 fl. oz. of water after training, or at any time of the day on non-training days.
Price & Effectiveness
Cellucor M5 Ultimate is the ultimate muscle and strength builder designed to give you only the best when it comes to your creatine supplementation. With 20 servings per container, 1 scoop will pump you with these great ingredients so you see results fast.
Pros
Great for building strength and size while improving muscle gains and health
The ultimate creatine complex with three different forms
Quality and trusted ingredients for your overall health
From a reputable company in Cellucor
Cons: N/A
Price: $39.99
Sponsored Athlete
Sadik Hadzovic is a bodybuilder and Cellucor athlete using their products to round out his supplementation routine with effective and awesome products. Sadik knows what is required to look and feel his best and using only top tier supplements ensures his gains stay intact. Having competed on big stages, like the Arnold Classic and Mr. Olympia, Sadik seeks to continue to perform at a high level with Cellucor and their amazing line of supplements backing him.
Overall Value
Cellucor M5 Ultimate is that creatine supplement you need most to see serious gains and increased muscle growth. With a fully transparent label, cutting-edge ingredients, and a stimulant-free formula, this product is exactly what you need to see those muscle building results. What you are really getting is a high-quality creatine product with three different forms of creatine, a cutting-edge formula, and a company you can trust backing it. Try Cellucor M5 Ultimate today and work to improve your training and performance in no time.
Try Cellucor M5 Ultimate Today
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*Images courtesy of Cellucor
References
Kerksick, C.; Wilborn, C.; Campbell, W.; Harvey, T.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Galvan, E.; O’Connor, A.; Goodenough, Y.; Dalton, R.; et al. (2015). “Effects of 28 days of two creatine nitrate based dietary supplements on bench press power in recreationally active males”. (source)
De Franca, E.; Avelar, B.; Yoshioka, C.; Santana, J.; et al. (2015). “Creatine HCL and Creatine Monohydrate Improve Strength but Only Creatine HCL Induced Changes on Body Composition in Recreational Weightlifters”. (source)
Kreider, R.; Ferreira, M.; Wilson, M.; Almada, A. (1999). “Effects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strength”. (source)
2021 Tsunami Cup Pro Scorecards
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Arnold Classic 2021: The 3 Biggest Takeaways
Our biggest takeaways from the Arnold Classic 2021.
It’s hard to believe but the Arnold Classic 2021 has already came and went. After a long wait due to delays and rescheduling, the Arnold Classic finally took place on September 25th – albeit a much shorter and condensed version due to the global pandemic. Regardless, the event was still an exciting one that gave us a new champion in the form of Nick Walker.
The Arnold Classic, usually taking place in March, was held just two weeks before the Mr. Olympia. The Olympia itself is also happening at a later date this year due to the pandemic. What’s really notable here is that both of these major events are just two weeks apart. It will be interesting to see how this effects those who decided to compete in both the Arnold Classic and the Mr. Olympia.
The Arnold Classic 2021 only held four divisions all competing in one night. This differs from a typical year of the Arnold Classic – often holding eight divisions over the course of two nights. There was also no expo held nor the hundreds of other athletic events that usually take place – such as the Arnold Classic Strongman, powerlifting events, and much more. Luckily, there was a free live stream of the full pro bodybuilding event. You can still watch the replay in full for free – check it out here.
Arnold Schwarzenegger has already stated that the Arnold Classic will be back in full by 2022 back on its original schedule. Which means we’ll have a much shorter wait for next year’s big event.
Now that we’ve had some time to think over the outcomes from the event – here are our three biggest takeaways from the Arnold Classic 2021.
Nick Walker Has Solidified Himself As A Leading Competitor
Ever since Nick Walker exploded onto the scene in 2020, fans have been singing his praises as the next coming of Dorian Yates. But if we’re being honest, this kind of early hype happens at least once a year in some form or another. It’s just as likely that many of these young up-and-comers burn out quickly after an initial shot in the arm from a good competition.
Nick Walker show incredible promise in 2020, and he then encouraged more hype after his impressive showing at the New York Pro 2021. Still, it would all come down to the Arnold Classic and Mr. Olympia to see how he holds up against older icons currently competing in the sport.
With the Arnold Classic 2021, Nick Walker has proven that he is not just a flash in the pan. He has shown consistent improvements and his physique at the Arnold Classic was a continued step up over what we saw at the New York Pro. Upon first appearing for his individual routine during the pre-judging, it all became crystal clear. He showcased the kind of size and conditioning that required no comparison rounds – the world knew that he was truly a force to be reckoned with.
Later going up against the others during comparison rounds further proved it. While there were many top tier athletes who dropped out from this competition (more on this later), Walker was up against many other up-and-coming athletes with hype. Walker proved that he was a notch above other hyped athletes like Iain Valliere and Justin Rodriguez. He’s truly pulled in front of the pack.
Some may say he always was ahead – and they’re right – but consistency is what matters. This win has proven he can stay consistent even under big pressure. After winning the Arnold Classic, Walker told Cicherillo that he expects to place in the top 5 at Mr. Olympia. This would usually be a cocky claim for such a young athlete. But this time – we believe him.
Arnold Schwarzenegger Is Still Unhappy With Men’s Open Physiques
One notable aspect of this year’s Arnold Classic 2021 was the announcement that Arnold Schwarzenegger himself would provide some sort of commentary. It wasn’t clear just how detailed this would be before the show. Luckily, it turned out that he provided commentary throughout the full men’s division pre-judging and final rounds. It was a pure joy to see Schwarzenegger directly comment on specific athletes, routines, and comparisons throughout the entire broadcast.
His continued presence also made one thing crystal clear – Arnold Schwarzenegger far prefers Classic Physique to Men’s Open. During both the pre-judging and finals, Schwarzenegger made multiple comments about his distaste for the stomachs of Men’s Open. He even directly references PED use (though just calling it “stuff”) as a cause for distended stomachs.
While the Men’s Open were on stage, Schwarzenegger would make calm but critical comments about many of the athletes on stage. He would stress that an athlete is judged every second they are on stage – not just when they are in a mandator pose. He would often catch an athlete’s stomach loosening and distending in between poses. If Schwarzenegger can see it on camera, he argues, then so too can the judges.
Conversely, every time the Classic Physique competitors were on stage, Arnold Schwarzenegger had nothing but positive things to say. He would beam with pride at the physiques and the posing on display. He also compared them directly to Men’s Open multiple times. The ultimate takeaway was clear. Arnold Schwarzenegger still wants more change to the Men’s Open division.
The Pandemic Is Still Having A Major Effect On Pro Bodybuilding
It’s fantastic that the IFBB and NPC alongside Arnold Schwarzenegger were able to provide the Arnold Classic in some capacity this year. That being said, it’s obvious that the pandemic is still creating a sort of asterisk next to these big shows. In the lead up to the Arnold Classic 2021, there were two major Men’s Open athletes due to travel issues directly related to the pandemic.
William Bonac, the returning Arnold Classic champion, had to bow out just days before the show. While the details were never explicitly stated – it was confirmed that he was held up by surprise travel problems due to the pandemic. Problems he didn’t foresee coming that forced his hand to drop out last minute.
Lionel Beyeke, another strong competitor, announced dropping out as well. Though he knew a bit sooner (by about a week) than Bonac. Beyeke’s withdrawal was also directly related to travel issues caused by the pandemic.
The 2021 pro bodybuilding season has seemed less marred by the pandemic. Most shows went off without a hitch compared to 2020. But it must be noted many of these shows were local – requiring less international travel. Yes, some international athletes have traveled with no issue. But when the bigger shows come around, a higher volume of international competitors are brought out. This leads to the inevitable travel issues due to the Delta variant of COVID-19 still causing travel restrictions.
Nick Walker’s Arnold Classic 2021 win was fantastic. But it would have been even more fantastic if he had managed to win against returning champion (and top 5 Olympia athlete) William Bonac. It would have given even more credence to our first segment in this article. Until the pandemic ends, we will continue to have these “what if” conversations in our head.
It should be noted that many major international pro bodybuilders have already arrived in the states for the Mr. Olympia. So the likes of Big Ramy and Hadi Choopan will be present in two weeks without issue. Hopefully, there will be no sudden drop offs within the next two weeks. Also hopefully, athletes like William Bonac will have their issues settled to appear at the Mr. Olympia in October.
Wrap Up
The Arnold Classic is a standout competition that is rivaled only by the Mr. Olympia. It’s a watershed moment each year that helps us determine the current quality and standing of pro bodybuilding. There’s no doubt that 2021’s event was electrifying. But it was also a reminder of how things are not truly back to normal.
You can recap our entire coverage of the Arnold Classic 2021, including pre-judging analysis, color commentary, and result reports, by heading over to our official Arnold Classic coverage page right here.
*Header image courtesy of W. Wittman Photography
2021 Arnold Classic USA Scorecards
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Official Website of theIFBB Professional League
Arnold Classic 2021 Full Results & Winners
Nick Walker wins Men’s Open at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Nick Walker who wins the crown in the Men’s Open. Walker takes home the title in his debut in the competition.
The Men’s Open division was hit hard with some of the top names dropping out for different reasons. This did not take anything away from the event as some of the top competitors in the world put on a show during the finals.
Prior to the results being announced, the Ed Corney Most Muscular Award was given to Nick Walker. For the second-straight year, Sergio Oliva Jr. took home the Franco Columbu Best Posing Routine Award.
The full results have been announced. Check out our full breakdown of each division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Men’s Open Results
First Place – Nick Walker
Second Place – Iain Valliere
Third Place – Steve Kuclo
Fourth Place – Justin Rodriguez
Fifth Place – Akim Williams
Sixth Place – Sergio Oliva Jr.
Arnold Classic 2021 Classic Physique Results
First Place – Terrence Ruffin
Second Place – Alex Cambronero
Third Place – Logan Franklin
Fourth Place – Courage Opara
Fifth Place – Bryan Jones
Sixth Place – Fabian Mayr
Arnold Classic 2021 Bikini Results
First Place – Jennifer Dorie
Second Place – Elisa Pecini
Third Place – Lauralie Chapados
Fourth Place – Ashley Kaltwasser
Fifth Place – Romina Basualdo
Sixth Place – Breena Martinez
Arnold Classic 2021 Fitness Results
First Place – Missy Truscott
Second Place – Oksana Grishina
Third Place – Ariel Khadr
Fourth Place – Jaclyn Baker
Fifth Place – Aurika Tyrgale
Sixth Place – Darrian Borrello
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Classic 2021 Bikini Results
Jennifer Dorie wins Bikini at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Jennifer Dorie who wins the crown in the Bikini division.
This might have been one of the deepest Bikini finals at this event in years. Dorieand Lauralie Chapados headlined the event, along with Ashley Kaltwasser, who is a two-time winner at this event. Elisa Pecini returned as the reigning champion and made an impact during prejudging as well.
The full results have been announced. Check out our full breakdown of the Bikini division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Bikini Results
First Place – Jennifer Dorie
Second Place – Elisa Pecini
Third Place – Lauralie Chapados
Fourth Place – Ashley Kaltwasser
Fifth Place – Romina Basualdo
Sixth Place – Breena Martinez
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Classic 2021 Classic Physique Results
Terrence Ruffin wins Classic Physique at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Terrence Ruffin who wins the crown in the Classic Physique division. This is Ruffin’s first win at the Arnold Classic after finishing second in 2020.
The Classic Physique division was extremely deep at this year’s Arnold Classic. The top two finishers from last year returned, in Ruffin and Alex Cambronero. This also included some newcomers looking to make an impact. Bryan Jones and Peter Molnar led the way for the newcomers, along with Logan Franklin, who has competed at the Arnold Classic in the Men’s Physique division previously.
The best poser award was also introduced to the Classic Physique division this year and the inaugural winner was Logan Franklin.
The full results have been announced. Check out our full breakdown of the Classic Physique division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Classic Physique Results
First Place – Terrence Ruffin
Second Place – Alex Cambronero
Third Place – Logan Franklin
Fourth Place – Courage Opara
Fifth Place – Bryan Jones
Sixth Place – Fabian Mayr
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Arnold Classic 2021 Fitness International Results
Missy Truscott wins Fitness at the Arnold Classic 2021.
The Arnold Classic 2021 was postponed due to COVID-19 and cut down to one day. There were a total of four events that took the stage in Columbus, OH — Men’s Open, Classic Physique, Bikini, and Fitness. The results have been announced and it is Missy Truscott who wins the crown in the Fitness division. This is her second-straight victory at the Arnold Classic.
Fitness featured eight of the top competitors in the world, such as Truscott and Ariel Khadr. This was a competition that went right into the night portion with the race being close for the top spot. The prejudging round set up the finals in a big way and it did not disappoint.
The full results have been announced. Check out our full breakdown of the Fitness division at the Arnold Classic 2021 results below.
Arnold Classic 2021 Fitness Results
First Place – Missy Truscott
Second Place – Oksana Grishina
Third Place – Ariel Khadr
Fourth Place – Jaclyn Baker
Fifth Place – Aurika Tyrgale
Sixth Place – Darrian Borrello
Generation Iron Fitness Network will be coverage the full Arnold Classic 2021 event including pre-judging reports, analysis, and results updates. Stay tuned to Generation Iron and visit our official Arnold Classic 2021 coverage hub right here!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2021 Tournament of Champions Scorecard
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Official Website of theIFBB Professional League
