Muscle Chemistry Archive
How High Protein Pasta Can Aid In Weight Loss
Having a high protein pasta in your diet can greatly benefit you and your weight loss goals.
When it comes to weight loss, it seems like we have to sacrifice all that great food we know and love. We often hear about carbs, the number one enemy towards weight loss. But this naïve view of carbs only hurts us in the long run and can lead us down a road that we just don’t need. It is possible to enjoy a good meal and high protein pasta is a great way to get all those nutrients into our bodies while still promoting weight loss and satiety.
Let’s take a look at pasta and the value of carbs and protein to see just what this dish can do for your weight loss goals. With the right approach to diet and training, as well as supplementation, you will be well on your way to that physique you want most.
Value Of Carbs
Putting carbs into your routine is important for it is one of the big three macronutrients vital for success. Carbs work to provide working energy for your muscles and work to boost things like memory, mood, among others (1). While there is a common misconception that carbs are bad, it could not be more wrong. We need carbs to function in our workouts and our daily lives, and a high protein pasta will provide for all those carbohydrate needs.
Value Of Protein
Protein is the building block of all muscle and is essential for those of us looking to increase in strength and size. But what protein can do is also help keep you full, thus leading to less snacking, and ultimately helping with weight loss (2). A high protein pasta that will work for your benefit in terms of carb intake will also work for protein intake as it will contain an adequate amount so all those needs can be met.
Tips For Losing Weight While Eating Pasta
When making a great pasta dish during your weight loss journey, there are some things to keep in mind that can help you lose weight. While some of these may seem odd, its all about making sure you know what to do and how to properly do it to see great gains.
While we love to add things into our pasta, an easy way to solve the problem is by not adding vegetables, for this can lead to slower digestion with the increased fiber (3), thus storing those carbs for later. Instead, look to pair it with a protein for this can help with keeping you full for longer and supporting a healthy metabolism. To keep calories in mind, a low sugar and low fat sauce is a great idea to add into the mix.
Portion control is also important and choosing the best kind of pasta can greatly affect weight loss. A mountain of noodles will most likely not get you to where you want to be, but a good size portion with a hearty piece of meat can fill you right up. But don’t feel bad about eating this for it can really benefit you and give you a great boost when it comes to your weight loss goals.
Featured Supplement For Weight Loss
When it comes to losing weight, while a solid diet and training routine are the right approach, having the best supplements around can work wonders for all your weight loss needs. A protein powder, for example, can work to pump you with protein for growth and recovery, but also keep you full so you see the results you want most. Pre-workouts, BCAAs, and testosterone boosters all have properties that can help with weight loss as well. CLA supplements are an interesting weight loss option, but for those really looking to make a dent, check out a great fat burner to help shed that unwanted fat and burn more calories (4).
Transparent Labs PhysiqueSeries Fat Burner
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Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
A high protein pasta is a delicious and great meal to pump you with carbs and protein so you still see those gains you want most. While myths around pasta and other carbs exist when it comes to weight loss, it is absolutely possible to see your physique goals come to life with the right approach to diet and training. And of course, the right supplements can greatly influence how you get there. Give protein pasta a try and see what this can do to spice up your meals and aid in your weight loss.
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
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T. (2015). “The role of protein in weight loss and maintenance”. (source)
Lattimer, J.; Haub, M. (2010). “Effects of Dietary Fiber and Its Components on Metabolic Health”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Joseph Baena Shows Some Impressive Leg Gains
Joseph Baena is showing some improvements in the leg department.
Joseph Baena shows some impressive leg gains in a recent update. The son of the legendary Arnold Schwarzenegger has been hard at work in the gym and it clearly shows in the recent physique update.
A chip off the old block indeed, Joseph Baena is doing Arnold Schwarzenegger proud. The son of the legendary bodybuilder, Baena has been on a mission to transform himself physique and become a professional competitor. While it’s a long road to become an IFBB pro, Baena is taking it all in stride and going with the flow.
Wiry designs on competing in the Classic Physique division, Joseph Baena has been hard at work perfecting his physique. With the genetics of Arnold Schwarzenegger, Baena was always going to show at least a bit of aptitude at building muscle. But with those incredible genetics come some liability.
Arnold never had the most incredible legs, particularly he calf development. It stands to reason that Joseph Baena could have the very same issue with his legs. That said, Baena has been hard at work sculpting his wheels and building some quality muscle as a result. The young bodybuilder recently revealed some incredible leg gains and his improvements are nothing short of impressive.
Friyay legs! What did you workout today?
While may not be as massive as modern bodybuilders, Joseph Baena clearly has an impressive physique. His genetics coupled with his work ethic has helped bring Baena to another level.
If he continues on this trejectory there’s no telling how far he could go.
What do think of this physique update by Joseph Baena? Do you think he has what it takes to be the second-coming of Arnold Schwarzenegger?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer 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.
How to Add Inches To Your Guns
Here is how to add some size to your arms.
How do you make your arms bigger? Well there is obviously one simple answer to this, and that is to shop one size smaller…
All kidding aside, good arms can really make a physique pop and make everyone take notice
So what is the secret?
Well the secret to getting big is muscular hypertrophy, and that essentially means an increase in muscle mass. And this muscle mass is built by overcoming an external force ie – weights, it is really that simple.
Now let’s take a moment to look at the arms in particular which is a combination of the biceps and triceps.
The Biceps (biceps brachii):
The biceps consists of two heads (as per the name suggest), there is a ‘long head’ and a ‘short head’, and they work as a singular muscle and they are responsible for arm flexion.
The Triceps:
The triceps consists of three heads, again as per the name suggests. It has a long, head, lateral and medial heads, and is responsible for elbow extension.
So what exercises will help me achieve muscle hypertrophy?
Biceps:
Here is a rundown of some great exercises to give you that bicep peak bulging
21’s (curls):
The number “21” refers to the number of total reps you do in one set, but the “21” is also divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level)
2nd 7 reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level.
3rd 7 reps: Start at the bottom of the movement and complete a full range of movement all the way up
How To Perform 21s Bicep Barbell Curls
Stand upright and grab a barbell with an underhand grip.
Place your hands shoulders width apart and allow your arms to hang toward the floor.
Tuck your elbows tight to the sides of your body.
Curl upward until you make a 90-degree angle at your elbow.
Bring your arms back to full extension and repeat six more curls reaching the 90-degree angle at your elbow.
Now, from the 90-degree at your elbow position, curl the weight up until the barbell is one to two inches away from your shoulder.
Lower the weight back to the 90-degree elbow position and repeat six more times.
Now, allow your arms to return to full extension.
This time, curl your arms all the way to full extension.
Keep curling until the bar is about one to two inches away from your shoulder.
Repeat six more curls through this full range of motion to complete a total of 21 curls.
Kettlebell Curl – as the name suggests either using a kettlebell in each hand, curl as you would do with dumbbells or using a heavier kettlebell curl using both hands.
Concentration Curls
Sit on a bench with desired weight
Then lean forward and place your elbow to the base of your knee
You will be curling one are at a time
Palms facing upwards
Let the dumbbell hang towards your foot
Then curl up towards your shoulder while ensuring the elbow does not move
Bring the weight back down and repeat accordingly
Clairemont curls
Start in a similar position as you would do with seated dumbbell curls
Ensure the bench is slightly inclined
Grab the dumbbells and lean back
Then curl the weight, instead of down and up, you arms will be curling out wide and up
During the movement ensure your body does not move forward or cheats
Ensure the elbows stay tight and don’t flare out during the movement
Repeat reps accordingly
Spider Curl – using the flat part of an arm curl/ preacher curl bench. Grab your barbell or dumbbell, with palms facing upwards, bring the weight down while the elbow and triceps stay tight and close to the flat part of the bench. Fully extend then slowly contract back upwards.
Waiter curls
Grab one dumbbell, and cup it with both hands
Palms facing upwards
Ensure hands are either side of the handle
Start with the dumbbell hanging low
Then slowly curl the dumbbell using both arms towards your chest while keeping the elbows tight to the body
To ensure maximum bicep contraction try to push using your palms and not your fingers
Bring the weight back down and repeat accordingly
Triceps:
Here is a rundown of some great exercises to get your tricep horseshoe to pop
Weighted Dips – add weights to your body via a dipping belt, weighted vest or by holding dumbbells in between your legs
Closed grip bench press – similar to bench to hit the chest, this time being the grip closer to ensure that the triceps are taxed instead of the chest
Weighted bench dips – get yourself in between two benches, hands on one and feet on the other, and get someone to add weight to your legs. Then dip while keeping the weights balanced on your legs
Skull Crushers – lying down on a bench, bring the weight towards your head and then extend upwards to flex the tricep.
Body Weight Skull Crusher
Either set up a smith machine or use the fixed barbells or similar on a rack
Grab the bar with an overhand grip and ensure with a shoulder width stance
Ensure the rest of the body is rigid
Then lower your body down below bringing your head just below the bar
Then use your triceps to extend back up
Repeat again as required
Cable Skull Crushers
Set a bench next to a cable machine
Set the pulley to its lowest setting
Attach EZ attachment or similar to pulley
Make sure the bench is not too close so you have enough tension on the negative part of the movement
LIe back on the bench, and grab the attachment and extend above your head
The bring it back down slowly (the cable will ensure that you have to control the negative aspect of the movement)
Repeat accordingly
So there you have it, these bicep and tricep exercises will ensure your t-shirt sleeves are bursting at the seams and everyone will be asking if you have a permit for your guns.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Anabolic Doc Answers: Are There Comparable Safe Alternatives To Steroids?
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Dr. Thomas O’Connor, aka The Anabolic Doc, breaks down safer alternatives to steroids.
Dr. Thomas O’Connor, also known as the Anabolic Doc, has dedicated his entire life to helping those affected by long term anabolic use. As a former strength athlete himself, he sympathizes with the plight of an athlete who has used steroids or other PEDs to become the best… and start seeing negative side affects down the road. But is it possible to a safer, healthier substance, and get the same results as steroids? In our latest GI Exclusive, the Anabolic Doc explains which substances are comparable to steroids but also safer.
With great risk comes great reward. That’s the key mentality behind steroid and PED use. The Anabolic Doc does admit that there is no drug quite like steroids when it comes to results. But the negative health effects in the long term are also very serious as well. So is there a middle ground? Can there be a safe substance that helps boost athletic performance and muscle growth?
The truth is – nothing will hit the same as steroids or perhaps SARMS. But both steroids and SARMS have dangerous long term health effects. You can’t get something for nothing. The great improvements these substances provide will come at a cost. There’s simply no way around that.
But the Anabolic Doc also wants to list off other athlete performance boosting substances that are effective. A sort of middle ground between the massive boost of PEDs vs nothing at all. These drugs will not bring you to mass monster levels – but will certainly boost your results. If you value your health – it might be the better path to take while readjusting expectations for your physique.
First off, the Anabolic Doc breaks down testosterone boosters. Perfectly legal and largely safe – these supplements can help boost performance and muscle growth. Admittedly, this will have the least effect. Creatine, on the other hand, is a very powerful supplement. It’s healthy and it does help give a noticeable boost to muscle growth.
Selective Androgen Receptor Modulators (SARMs), on the other hand, are an extremely powerful alternative to steroids. This is why they’ve caught on in popularity over the years. But much like steroids – they seem to have serious health effects in the long term. Even worse, since the drug is not regulated, you might not even be getting what you’re paying for.
There have been studies done into SARMS that show many products are not what they claim to be. More specifically, many SARM products are not SARMs at all. At that point – what are you putting into your body? And how will it effect your health? It’s a big risk – and one that makes this group of substances a very dangerous direction to take.
The Anabolic Doc even goes as far so to compare heavy steroid use to light steroid use – or “microdosing.” The doctor explains that even an athlete who uses small amounts of steroids will face long term health issues (if the drug is done consistently). There is no free lunch.
Ultimately, Dr. O’Connor is not going to tell an athlete not to use these substances. He simply wants to educate about what the real effects are so that an athlete can make an educated decision. And if the athlete needs medical help (such as TRT) down the road – Dr. O’Connor will be there to provide relief. No war on drugs has ever been effective. But education can be a powerful tool to prevent ignorant and accidental decisions.
You can watch The Anabolic Doc go into full detail about steroid alternatives in our latest GI Exclusive interview segment above!
*DISCLAIMER: Generation Iron does not recommend or condone the use of steroids or other PEDs. The views and opinions expressed in this video are not that of Generation Iron.
Do Carbs at Night Make You Leaner or Fatter?
What impact do carbs at night really have?
Growing up, you were drilled with the message to never eat at night. Eating at night is for losers who accumulate body fat right? And if you do eat at night, definitely don’t eat carbs. Carbs will kill your dreams, take everything you love, and make you fatter than an obese Oompa Loompa right?
Oh how we believe such fake news. Crap like this is tattooed in our brains since childhood yet the science doesn’t support it. Let me break down the nuances of nighttime eating.
Sleeping Metabolic Rate Myths
So one of the most common misconceptions about eating at night is your metabolism. People throw around this word as if they understand what it means. What they usually mean is your metabolic rate which is how rapid you burn calories at rest.
People argue that eating at night is detrimental because when you go to sleep, you’re no longer active, so these calories fatten you up like a pig. Oink oink anybody?
All jokes aside, sleeping metabolic rate isn’t much different from your waking metabolic rate. When you first fall asleep, your metabolic rate drops a bit, but as sleep related bodily processes begin, energy expenditure also comes back up (1-4).
In addition, exercise also increases your sleeping metabolic rate likely due to the energy cost of repairing and building muscle (5).
Energy Balance
All of this is neither here nor there though because eating nets you body fat storage no matter how fast your metabolic rate is. For example, when you eat a 600 calories meal, you can’t burn off 600 calories in the time it takes to eat that meal. You’re going to burn a certain amount throughout a 24 hour period, so the total food you eat matters, not when you make fat deposits from consuming meals.
So how much you eat will be distributed at various meal times in which fat will be stored. The day as a whole is your opportunity to burn enough calories to put you in the energy balance you want.
So eating an entire cake as a midnight snack isn’t bad because it’s done in the dark. It’s bad because well, you’re eating an entire cake. It’s no better if you were to eat that cake in the morning. Calories don’t magically get more fattening past 6 pm or whatever random time you’ve heard.
Carb Backloading
However, if you do have the correct energy balance, that’s not to say meal timing is meaningless. Certain nutrients interact at certain times. We have some research indicating the opposite of what many people have been taught about pre-bed carbs.
Many people don’t realize, night time eating can be beneficial. Again, this is in the context of an overall calorically controlled diet, not simply using this as an excuse to eat an extra dinner and hit up the local dessert buffet.
Anyways, this idea is called carb backloading and was once highly popular in the fitness industry. The idea is to push more of your calories/carbohydrates towards the later part of the day or the evening. Some of my clients who carb backload like to push almost all of their carbs to the final meal similar to one study I’ll talk about.
Let’s look at the studies for this along with some practical rationale to consider.
The Research
If you look at cross sectional or epidemiological studies, they’re quite mixed, but many show fatter people often eat at night, but correlation doesn’t equal causation. When you take a closer look, unhealthy people simply eat too much and have no structure or planning surrounding their food.
More controlled studies paint a different picture.
Before the 21st century even began, Keim et al. conducted a study in a metabolic ward which is super fancy chamber to control and monitor energy balance (6).
Both groups ate macro matched diets, but one group ate 70% of their calories in the AM while the other group ate 70% of their calories in the PM. All food was provided.
Exercise was also implemented with both strength training and cardio, so this applies more to this audience as well.
The PM group had far better body composition and muscle retention. The AM group lost quite a bit more muscle. Both groups lost fat.
Moving into the 21st century, we have Sofer et al which was an infamous study done in 78 Isreaeli police officers across 6 months with lots of tests done on weight loss and hormonal profiles (7). This study specifically had one group eat all the carbs early while the other group ate all their carbs at dinner.
Many people would predict the carbs at night group to get worse results. Not quite. In fact, the PM carb group experienced better fat/weight loss, decrease in fasting insulin levels, lower inflammation, and better cholesterol.
Some of these effects can be attributed to more weight loss which is a remarkable benefit alone, but they can also be attributed to how carbohydrates sync with your body’s hormonal cycles during the night.
Leptin and adiponectin are 2 beneficial hormones that aid in satiety. They can decrease at night naturally. But having more carbs at night can alter these levels according to the Sofer study.
Carbohydrates also promote serotonin levels to help you feel happy and relaxed along with melatonin levels at night which helps you fall asleep. We have lots of studies on carbohydrate rich foods helping people fall asleep (8).
Practical Benefits of Pre-bed Carbs
You ever start the day and it’s chaos out the gate? Show of hands? Yeah, me too. I can only imagine how bad it is for people with children and extremely stressful jobs. You go through the day, somehow make it out alive, come home to more responsibilities, and guess what?
You want to devour everything. Your brain wants some pleasure and it’s hunger is ravenous.
However, if you consumed lots of calories during the day, you don’t get to eat many after work unless you want to gain body fat. So backloading calories/carbs is highly practical here. Think about it.
During the day, you’re at work. If you’re truly busy and have back-to-back responsibilities or meetings, you shouldn’t be thinking about food. Being occupied has been shown to be an extremely powerful appetite suppressant.
So not eating as much during the day when you’re busy and not hungry to allow for more nighttime calories is practical. Furthermore, many people eat with their families or go out for dinner. Having more calories and carbohydrates to be flexible with can either make or break the adherence of your diet.
Give carb backloading a try if you haven’t yet. It doesn’t have to be super close to bed time to reap the sleep benefits. Anytime during the evening time should be fine and may even prevent that late night snacky type hunger.
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References
Katayose Y;Tasaki M;Ogata H;Nakata Y;Tokuyama K;Satoh M; “Metabolic Rate and Fuel Utilization During Sleep Assessed by Whole-Body Indirect Calorimetry.” Metabolism: Clinical and Experimental, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19394978/.
JM;, Seale JL;Conway. “Relationship Between Overnight Energy Expenditure and BMR Measured in a Room-Sized Calorimeter.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/10099943/.
Zhang K;Sun M;Werner P;Kovera AJ;Albu J;Pi-Sunyer FX;Boozer CN; “Sleeping Metabolic Rate in Relation to Body Mass Index and Body Composition.” International Journal of Obesity and Related Metabolic Disorders : Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/11896493/.
Kumahara H;Yoshioka M;Yoshitake Y;Shindo M;Schutz Y;Tanaka H; “The Difference Between the Basal Metabolic Rate and the Sleeping Metabolic Rate in Japanese.” Journal of Nutritional Science and Vitaminology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/15895522/.
Mischler I;Vermorel M;Montaurier C;Mounier R;Pialoux V;Péquignot JM;Cottet-Emard JM;Coudert J;Fellmann N; “Prolonged Daytime Exercise Repeated Over 4 Days Increases Sleeping Heart Rate and Metabolic Rate.” Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquee, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/12904638/.
Keim, et al. “Weight Loss Is Greater with Consumption of Large Morning Meals and Fat-Free Mass Is Preserved with Large Evening Meals in Women on a Controlled Weight Reduction Regimen.” OUP Academic, Oxford University Press, 1 Jan. 1997, academic.oup.com/jn/article/127/1/75/4728738.
Sofer S;Eliraz A;Kaplan S;Voet H;Fink G;Kima T;Madar Z; “Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21475137/.
Vlahoyiannis, Angelos, et al. “A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep.” MDPI, Multidisciplinary Digital Publishing Institute, 14 Apr. 2021, www.mdpi.com/2072-6643/13/4/1283/htm.
Big Ramy’s Top 10 Training Tips
No one hits the gym hoping for mediocre results.
You go in wanting to get the maximum benefit out of every workout. Here are 10 training tips, courtesy of Mr. Olympia Big Ramy, so you can get the greatest benefit from every one of your workouts.
Tip #1 – Warm up with cardio
Even when I’m bulking, I always do a few minutes of cardio to warm up before training. This facilitates blood flow to the muscles and helps prevent injury.
Tip #2 – Listen to music
The right music playlist can help you get fired up for a big lift and keep you motivated during a brutal workout. I personally like to listen to rock and heavy metal when I’m training. You’ll find Metallica, Tool, System of a Down and Korn on my workout playlists.
Tip #3 – Set goals
Setting goals helps trigger positive new behaviors and helps keep you focused. I always set goals for myself to ensure I am getting stronger and making progress. Setting goals like adding 30lbs to your bench press in 12 weeks is a good way to ensure that you keep making progress and stay motivated.
Tip #4 – Remember to train your legs
Legs are the largest and strongest muscle group in your body. Because of this, squats, deadlifts and other heavy leg exercises will release massive amounts of testosterone, IGF-1 and growth hormone. As a result, not only will your legs benefit, but your other muscle groups will as well.
Tip #5 – Stick to free weights
Even though modern gyms are full of complex, high-tech machines, they will not build a solid foundation of muscle mass the same way that free weights will. Dumbbells, barbells, and kettlebells are the best when it comes to building muscle, especially for a beginner.
Tip #6 – Prioritize Sleep
One of the most essential bodybuilding tips is to allow your body time to recover. Aim for 8-9 hours of sleep each night. If you have trouble falling asleep, try developing a night time routine or try a natural sleep supplement. The one I personally use is called Sleep Juice made by Enhanced Labs.
Tip #7 – Change is good
It’s good to change up the way you’re doing exercises in the gym (stance, grip, angles, sets/reps, technique, etc.). You’ll always do the basics exercises, but the way that you execute them needs to include variations. This is an excellent tool for progression in your training and overall physique.
Tip #8 – Find a coach/training partner
The biggest improvements in my physique occurred while training with people who were more knowledgeable or stronger than me. There’s always something new to learn so find someone knowledgeable and make them your coach or training partner.
Tip #9 – Fuel your workouts
Eat protein before and after you weight train. Protein consumed 60-90 minutes before you train will help induce a muscle-building effect from the training stimulus. Consume the same amount of protein within 30 to 60 minutes after your workout combined with some carbohydrate — and creatine if you decide to take that.
Tip #10 – Use a good pre workout supplement
A well formulated pre-workout supplement will turn a good workout into a great one. I teamed up with Enhanced Labs to create my own pre-workout called Ramy’s Rage. Give it a try, I use it before every workout!
Wrap Up
Big Ramy knows exactly what is required to maximize his training and performance. These 10 tips can greatly influence your gains so you see that massive strength and size like Mr. Olympia himself.
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 Big Ramy Instagram
Iron Biby Sets Log Lift World Record Of 229kg
Iron Biby has reached a world record that has stood for years now.
Chieck Sanou, better known as Iron Biby, has been a force in the log lift for years now. He has been after the world record of 228kg but has not been able to take that step — until this weekend. On Sept. 18 at the Giants Live World Tour Finals, Iron Biby set a new world record with a 229kg lift.
Iron Biby stepped up in front of an energetic crowd in Glasgow, Scotland and performed a lift that has never been done before. He broke the previous world record of 228kg that was set by Zydrunas Savickas back in 2015.
You can find the full video of Sanou’s lift on the Instagram page of fellow strongman Eddie Hall. Make sure to watch the celebration at the end.
Iron Biby even pulled out a cartwheel at the end to celebrate with the roaring crowd. It makes sense when a record of six years falls.
Savickas has dominated the log lift for years now. He has many of the top lifts and he say comfortably at the top for years now. This is a mark that Iron Biby had been training to reach. He has made regular lifts within reach of the 228kg mark and even hit the number in a training session back in 2019.
The log lift is a movement that has been on a quick rise over the years. The weight has gotten significantly higher for lifters compared to a decade ago. Iron Biby is a reason for this and there is a chance that he holds this record for quite some time. Barring a comeback from Savickas in hopes of regaining his world record, Sanou could be at the top for awhile and even continue to build on his own record.
It is unknown if Savickas will do this but what we do know is that Iron Biby is the new king. In the video, he showed great control and strength that comes from years of training. It would not be surprising to see Sanou continue to improve and set a higher mark moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How Banded Rows Work For Muscle Growth & Rehab
Banded rows can work to aid in growth and recovery by acting as a versatile exercise.
We all know those massive lifts that work to strengthen our back and aid in shoulder development, but other exercises, like banded rows, may be overlooked for they aren’t as massive. While dumbbell rows or cable rows, or any real pulling motion for that matter, can greatly affect your gains, it should be said that you want a quality workout to see that back growth you want most. Banded rows use resistance bands which are great tools when looking to optimize growth and recovery and while this exercise may not seem as beneficial, banded rows can do you some good.
By working with resistance bands, you give yourself a great chance to build muscle and improve your range of motion by working both flexibility and mobility. Building better mind-muscle connection also allows for more effective gains and the ability to get your body in sync with your mind. Great tools to use for pre-, mid- or post-workout routines, you can’t go wrong with a great set of resistance bands.
Let’s take a look at banded rows and see what this exercise is all about. From what it is, to muscles worked, the benefits around it, and how to perform it, this exercise can greatly affect your health and performance by maximizing training and performance.
What Are Banded Rows?
Banded rows are a great exercise using resistance bands as opposed to free weights to work for a number of benefits including scapular retraction, shoulder rotation, shoulder extension, and all around better posterior movements. Working to train your shoulders and upper back, the benefit of using resistance bands can greatly affect all that you do when it comes to both growth and recovery (1), working those muscles for increased hypertrophy, while also providing light enough weight if you choose to work for more rehab.
Muscles Worked
When it comes to the banded row exercise, many upper body muscles will see work done as you look progress in terms of training and performance. Your rear delts and rhomboids will help with any and all things related to your shoulders and your lats will feel a nice burn being a larger muscle. Given it is a pulling movement, your biceps may get some work done and your abs will be necessary to keep you grounded and stable during the movement.
Benefits Of Banded Rows
Banded rows may seem not worthy of taking your time in the gym but when it comes down to it, you need all the variety you can get. Performing the same old workouts just gets boring and can be so monotonous. Looking to those exercises that can add diversity while still aiding in growth and gains should not be overlooked by what you think their image is.
Benefits of banded rows include:
Stronger back: Working your back will be only increase growth for any pulling movement or big lift that comes along (2).
Better shoulder development: With your shoulders acting as principal movers for this exercise, they will see some development as you look build good strength and size.
Protect against injury: If a muscle group or certain spot feels weak, using banded rows can work to protect an unfortunate injury that may arise.
Help with rehab: For those looking to perform lighter movements as a part of a rehab routine, look into resistance bands (3).
Add variety: Putting this exercise into your routine can add nice variety to your workouts so you see the gains you want most without the boredom.
How To Perform Them
Here are the steps for performing the banded rows:
Place the resistance band around a fixed point and either sit on the floor or stand.
Holding the handles in front of you, set yourself into an athletic position and engage your core and lats.
When ready, pull the bands towards your body, really giving a squeeze as you get closer.
Slowly return to the starting position, maintaining a good posture and engaged core.
Repeat for your desired number of reps.
If seated, another option is to wrap the band around your feet and perform the same movement as above.
Featured Resistance Bands For Banded Rows
When it comes to this exercise in the banded rows, having quality resistance bands can greatly influence all your gains, especially a set that can work for both muscle growth and rehab (4). While exercise equipment like dumbbells, kettlebells, and barbells can certainly increase strength, and others like foam rollers can work to better your recovery, it’s important to know that resistance bands can do both and should not be overlooked as an effective tool.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Price: $21.90
Check out our list of the Best Resistance Bands for more great growth and recovery products!
Wrap Up
Banded rows may seem unnecessary but for those looking to add in an exercise that can work both growth and recovery gains, this is it. What banded rows can do are really work for your benefit by working to strengthen your back, provide for better shoulder development, and offer a nice recovery exercise if need be. A quality set of resistance bands is worth the money so definitely look into investing in a set as you look to take your workouts to the next level.
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
Lopes, J.; Machado, A.; Micheletti, J.; Almeida, A.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Fenwick, C.; Brown, S.; McGill, S. (2009). “Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness”. (source)
Iversen, V.; Vasseljen, O.; Mork, P.; Gismervik, S.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Bergquist, R.; Iversen, V.; Mork, P.; Fimland, M. (2018). “Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights”. (source)
Bakhar Nabieva Workout For The Perfect Legs
Bakhar Nabieva is a 23-year old Ukranian. Nabieva arguably has the most shredded legs you will ever see on a girl. If you’re a guy and you’re reading this, you might feel a tiny bit ashamed of your wheels on seeing her.
Nabieva is the dream girl for guys who dig chicks with shredded legs and a perfectly shaped butt. Bakhar’s leg workout could easily be one of the hardest lower body routines you will go through.
Bakhar Nabieva Workout For Killer Legs
Squats – 3 Sets 12 Reps
It shouldn’t be a surprise to see squats on this list. Squats are a complete leg builder. If you have skinny legs and want to add size to them, squats are your best bet. Squats are a compound (multi-joint) exercise and will help in shaping your quads, hams, and glutes.
Squatting will add size to your legs and will make you stronger at other exercises as well. The range of motion is the key while squatting. ‘Ass to the grass’ is the way to go while squatting. Bakhar uses 80 kgs for warming up, we don’t expect the same from you.
2. Romanian Deadlifts – 3 Sets 12 Reps
Bakhar is big on training hamstrings. Hamstrings were her weakest muscle group when she started working out. Deadlifts are a compound movement and recruit multiple muscle groups.
While performing the Romanian deadlifts, maintain a slight bend in your knees and keep your back arched. While on the concentric movement, push back your glutes so all the tension is on your hamstrings.
3. Walking Lunges – 3 Sets 12 Reps
Walking lunges are an incredibly effective exercise at building the tear drop in your quads. Nabieva uses a barbell while performing the lunges. You don’t need to take long strides while performing this exercise, keep your strides normal.
While performing a lunge, the quad of your rear leg should be parallel to the calf of your front leg. Your front leg’s quad and calf should be forming a right angle. Your rear leg should be only an inch from the floor at the bottom of the movement.
4. Unilateral Hamstring Curls – 3 Sets 12 Reps
Bakhar Nabieva loves doing the unilateral hamstring curls. Hamstring curls on a machine is an isolation exercise. Using a machine helps in maintaining constant tension on the muscle throughout the exercise.
Unilateral hamstring curls involve training one leg at a time. Unilateral exercises are great at fixing muscle imbalances and building strength. You can even have a better mind-muscle connection with your hamstrings while doing the unilateral curl variation.
5. Hack Squat Good Mornings – 3 Sets 12 Reps
Hacks squat good mornings are one of Bakhar’s favorite exercises. Performing good mornings on a hack squat helps in isolating the hamstrings as compared to performing them with free weights.
You need to make sure you don’t put on too much weight on the machine while performing this exercise. Keep the reps slow and deliberate and squeeze the living hell out of your hams at the top of the movement.
What do you think of the Bakhar Nabieva workout for building an iron butt? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram
How To Reduce Muscle Imbalances For Bodybuilders
Although inevitable, there are ways to prevent and fix unfortunate muscle imbalances.
Our bodies are designed to move and that movement is reciprocal by nature. With so many muscle groups working together to coordinate our movements and ensure efficiency, muscle imbalances are bound to happen. Whether by natural development or working one side more than the other in the gym, these imbalances can interfere with proper movement, lifting technique, or just sheer aesthetic. Working for a healthy balance of muscle length and strength between opposing groups is the end all goal for all of us.
If you look in the mirror and see one muscle is bigger than the other, or find one muscle is stronger than the other on the opposing side, then you are suffering from a muscle imbalance. There are a host of reasons why a muscle imbalance can occur from natural development, athletic activity requiring specific movements, poor exercise form, or an unbalanced workout plan.
Two types of muscle imbalances can occur. The first could be the result of neglecting and not properly training a muscle as completely as its opposing side, or there can be insufficient activation during certain compound exercises.
For bodybuilders, a muscle imbalance is absolutely debilitating. In a sport where aesthetic and symmetry are the goals, even the slightest muscle imbalance can throw your whole physique out of whack. Three types of symmetry exist when it comes to the muscular balance of the human body. Visual muscle symmetry is the correct ratios between length, circumference, and muscle shape. Functional symmetry is anything that aids in the proper motor patterns for the human body including good posture, joint mobility, flexibility, and strength. Strength symmetry is the ability to have all around similar strength, but for athletes who specialize in certain movements and muscle developments, this can be challenging (1).
If you do suffer from a muscle imbalance, or multiple muscle imbalances, it is not too late to correct it. Through modified training and attention, you can change the aesthetic of your body and work to improve whatever imbalances are there. See great progress with these tips and work to get back on track with your physique and fitness goals.
Why Fixing Muscle Imbalances Matter
For bodybuilders looking to maintain a solid, toned, symmetrical physique, muscle imbalances can of course cause discouragement especially after all of the hard work put in. Although this is a surface reason for why muscle imbalances matter, for those preparing for competition or those who just want to look great, it is understandable that this would be disappointing. But fixing muscle imbalances is important for more than just the surface reason of a symmetrical physique.
If a muscle imbalance is too big, then certain muscles have to work harder to overcompensate to correct form or lift that heavy weight which can lead to injury and pain. Even still, those weak muscles that are asking for help from others are vulnerable and can become injured themselves (2). Muscle imbalances can be a real double-edged sword for hurting those stronger muscle as well as the weaker muscles are two possibilities no one wants.
How To Fix It
You’ve identified you have a muscle imbalance and have made the choice to fix it. Working diligently with a workout plan and correct form is the first step to getting your physique and fitness to where you want to it to be.
Find Out Why It Occurred In The First Place
This may be challenging especially if it just a natural imbalance, but really think of your workouts, your form, and any everyday tasks you may do more of. If you’ve noticed one side is particularly stronger than the other in workouts and you still powered through, we’ll show you ways to fix that. If it is more occupational and something unavoidable because it is your livelihood or something you don’t want to give up, we’ll show you how to fix that too (3). But identifying the cause, if possible, is a great start to tackling muscle imbalances.
Start with Your Weaker Side
Starting with your weaker side will allow you to take note of just how imbalanced the muscle is. It will also serve as a benchmark for down the line as you progress because you will notice the once weaker side now getting stronger. While it is frustrating, do not lift more than you can on the weaker side. With time, the imbalance will fade, but avoiding injury and unwanted pain off the bat is equally as important.
Add More Single-Side Exercises
Adding more single-side exercises will allow for great isolation of muscle groups and allow you to train each one separately while also working both sides in the same workout. Single-side exercises will target certain muscles that may be imbalanced and will also allow you to focus more on form. Using resistance bands or cables with lighter weight will be great for mind-muscle connection and improving muscle imbalances (4).
Add Volume
With adding volume, it is important to not go crazy with the amount of reps. This can simply be adding in an extra set or two of just the weaker side arm. That way, you still work the dominant muscle, but the weaker one gets slightly more attention as you build the strength back up.
Focus On Form
Form, form, and form. Working on form and technique will ensure you exercise properly and not rely on certain muscles to compensate for weaker ones. Alongside a trainer or a coach, or even just looking in the mirror, will aid in proper form to keep you lifting big, looking great, and staying balanced.
Wrap Up
Muscle imbalances can be an unfortunate part of our training. With so much going into our mission for big gains and a toned physique, these imbalances can be discouraging for our overall goals. But preventing them and fixing them comes down to hard work and determination while really focusing on the weaker muscles. Through changes in your workout plan and technique, you can identify where these imbalances come from and work to look and feel great.
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
Palmieri-Smith, R. M.; Lepley, L. K. (2015). “Quadriceps Strength Asymmetry Following ACL Reconstruction Alters Knee Joint Biomechanics and Functional Performance at Time of Return to Activity”. (source)
Franettovich, M.; Hides, J.; Mendis, M.D.; Littleworth, H. (2011). “Muscle imbalances among elite athletes”. (source)
Lee, Dong-Eun; Seo, Sang-Min; Woo, Hee-Soon, Won, Sung-Yun (2018). “Analysis of body imbalance in various writing sitting postures using sitting pressure measurement”. (source)
Tzur, Adam; Roberts, Brandon (2017). “Scientific Recommendations for Strength and Hypertrophy Training from 150+ Studies (part 1 of 3)”. (source)