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Get Bigger Arms With This Simple Workout
Sleeve-Splitting Arm Workout
The idea of having big arms push many of us to get a gym membership. Huge arms have been associated with machoism for a long time. Ask a kid to flex his muscles, and he’ll most probably hit you with a front double bicep.
You need to pay equal attention to your biceps and triceps. You can’t go crazy with your bicep workouts while overlooking your triceps development. Muscle symmetry is important for strength and aesthetic purposes.
Some people hurt their gains by training their arms every single day. Training your arms every day won’t get you bigger arms. Doing this leads to overtraining since your muscles need time to recover and grow after a workout.
Many people train their biceps before their triceps on the arms day. This can lead to weak triceps since you might be exhausted by the time you start your triceps workout.
This can happen for any muscle you train second on a multi-muscle training day. To combat this in your arm workouts, you will be doing antagonistic supersets. In this advanced training technique, you superset different muscle groups in a single set. For, e.g., – you will be super-setting your biceps with your triceps. Follow this workout to get bigger arms.
Superset 1
Standing Cable Bicep Curls – 3 Sets 15 Reps
You would be starting with a cable exercise to pre-exhaust your muscles. This will help you get the same pump later in your workout while using relatively light weights. Use a straight bar attachment for this exercise.
Overhead Rope Cable Tricep Extension – 3 Sets 15 Reps
Your triceps consist of three heads; medial, long and lateral. You need to train all three to ensure an overall development. The overhead rope cable extensions target your long head. Using cables will help you maintain tensions on your triceps throughout the movement.
Superset 2
Dumbbell Curls – 3 Sets 15 Reps
Dumbbell curls is an incredibly effective exercise to target your biceps. In this exercise, rotate your hands outwards at the top of the movement. This will help in building the peak in your pythons.
Close Grip Bench Press – 3 Sets 15 Reps
Doing a compound exercise (multiple joints) can help build size and strength in your target muscle group. Close grip bench press helps with the overall development of your triceps. Make sure you have a complete range of motion while performing this exercise.
Superset 3
Concentration Curls – 3 Sets 15 Reps
It is always more effective to end your bicep workouts with an isolation exercise. Concentration curls were one of Arnold’s favorite exercise. This exercise helped him turn his biceps into mountain peaks. You need to maintain a mind-muscle connection throughout this exercise. Going through the motion won’t get you anywhere.
Tricep Dips – 3 Sets 15 Reps
Doing dips at the end of your workout can test what you’re made of. If body weight dips are too easy for you, feel free to add resistance bands or resistance using weights. Maintain a full range of motion and squeeze your triceps at the top of the movement to get the most of this exercise.
Which is your favorite triceps exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Zane Watson: I Can’t Be Perfect At Men’s 212 Weight
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Zane Watson looks to the future of his career and potentially moving up to the Men’s Open division.
One very interesting thing about Zane Watson is how completely candid and honest he is about his own bodybuilding physique and progress. He’s not a blunt controversial talker – but he will plainly talk about his own deficiencies vs his successes. For example, in our previous segment he was very open about life being more than just bodybuilding 24/7 – despite his desire to be a champion competitor. That’s rare for athletes looking to be the best.
So when it comes to his career in Men’s 212 – he is once again directly honest about his current situation. He is on the edge between divisions – unsure if he wants to go all in on Men’s Open or continue with Men’s 212. It all comes down to his weight. In our latest GI Exclusive interview, Zane Watson explains how dropping down to 212 pounds hurts his physique – and his thoughts on moving up to Men’s Open.
As Zane Watson has aged, he’s found it harder to come in naturally under 212 pounds. This is required in order for him to compete in the Men’s 212 division. It’s natural for athletes in this category to bulk up and then cut down to make weight. But Watson is coming to the realization that he physically can’t bring his weight down without sacrificing the quality of his physique. On the other hand, he ideally would sit right at 225 pounds to pull of his perfect physique. This is also on the lighter side for Men’s Open – where athletes typically land around 250 pounds or higher.
“I’m in a really weird spot,” Zane Watson stats plainly in our interview. He continues:
“I don’t think I have more to accomplish in 212 just because I can’t be perfect at that weight. I’m 222 pounds with 5% body fat. And for me to pull 12 pounds from that, 10 pounds from that, it hurts my look.”
Ultimately, this strange spot doesn’t concern Zane Watson much. He’s looking ahead at the possibility of competing in Men’s Open. He’s applied for the Arnold Classic this year. This competition doesn’t hold the Men’s 212 event, so he would have to go Open regardless. For him, this can be a test to see how he holds up.
He knows at first he won’t place first. Again, he’s bluntly honest about this with himself. But he will still train like he can be a champion. Somehow he’s able to keep those two thoughts in his head at once. Not only that – but he’s also not too worried about being on the light side for Men’s Open.
Zane Watson thinks that if Men’s Open was only a weight contest, bodybuilders would simply step on a scale and the highest number wins. He looks to athletes like Dexter Jackson as examples of what can be accomplished regardless of trending size in the division.
Vlad Yudin counters by mentioning Shaun Clarida, a bodybuilder who for years struggled to find champion status in the Men’s 212 division. Finally, after never giving up, Clarida won the Men’s 212 Olympia in 2020. Perhaps there is still a future in Men’s 212 for Zane Watson as well.
Watson agrees that persistence can pay off. But he knows his body well. He’s convinced that his ideal weight hovers around 225 pounds rather than 212. Genetically, he simply can’t bring his best package below 212 pounds. He would rather bring a perfect physique at 225 pounds, despite being lighter on stage than most competitors, than go onto stage knowing his physique could be better.
You can watch Zane Watson go into full detail about Men’s 212 vs Men’s Open in our latest GI Exclusive interview segment above!
The Best Types Of Barbells & What They’re Good For
Barbells can be helpful tools when it comes to building muscle and knowing which type to use and for what can greatly benefit our gains.
For many of you bodybuilders and athletes familiar with the gym and the many components to it, barbells and specialty barbells may be no secret. You know exactly what they are and how to use them to maximize gains and maybe you do perform exercises with them. But those general fitness folks, or even yes, some bodybuilders and athletes, may not know the difference between these bars and that’s a problem. Not knowing means you aren’t maximizing your gains as much as possible and we all know you don’t want that.
By trying new equipment and stepping out of your comfort zone, you can give variety to your workouts which is great for things like muscle confusion and breaking through any of those dreaded training plateaus. The great part about these barbells and other specialty barbells is that they each work your muscles differently so you can attack those gains from every angle, forcing your muscles to grow. It is what we want after all.
Let’s take a look at barbells and the specialty barbells that make the gym such a unique place. With options to diversify your workout, it would be a disservice to not include these in your workouts. Check out some the best barbells on the market to get inspired by some great products as well!
Benefits Of Barbells
The benefits of barbells and barbell training on our growth and gains will aid in functional movements, as well as those more sport specific ones to enhance athletic performance.
Benefits of barbells and barbell training include:
Better growth and performance: Work to build functional and sport specific strength and size to see that desired growth and performance increase (1,2).
Versatile and convenient: Barbells can work for endurance and strength training purposes and do not take up a whole lot of space.
Great workout additions: Barbells allow you to perform things like drop sets and increased time under tension to see more growth and a shredded physique.
Types Of Barbells & What They’re Good For
Let’s take a look at the different types of barbells and what they’re used for.
Traditional Barbell
The traditional barbell is your most common type of barbell being a long pole, made mostly of steel, that is fairly smooth except for the portion of the grip. These are great for a wide range of exercises like your big three powerlifting ones and others like the overhead press.
Hex Bar
The hex bar looks a bit like a trapezoid and the point is to stand in the middle as you grip the handles. Great for leg exercises, it moves you directly in the middle of the weight, as opposed to behind or in front with the traditional barbell. Your grip is also kept neutral (3).
Swiss Bar
The Swiss bar is a multi-grip bar designed to place your hands in a neutral position. This bar allows for more stability and less chance of injury in the shoulders, which are pivotal for a number of movements. Great for growth and a variety of exercises, the Swiss bar is perfect for all your gains.
EZ Curl Bar
The EZ curl bar is a great bar for arm exercises and is typically lighter and more curved, given the different grips. It is easier on your wrists and can work wonders as you look to build those bulging biceps (4).
Buffalo Bar
The Buffalo bar is curved and is designed to take stress off of the shoulders. The positioning and the thickness distributes the resistance across more surface so it isn’t concentrated on one point. It is used for squatting and is really the only barbell that allows the same form as a traditional one.
Yoke Bar
A specialty squat bar, the yoke bar can work to strengthen your back and lower body. With this bar, you need to stay tight but can push it a bit more as opposed to something like the cambered bar.
Cambered Bar
Definitely for more experienced lifters, the cambered bar is a strange looking bar that is highly effective at relieving stress off your shoulders. The downside to this bar is that it is unstable so a more experienced lifter who stays more tight and more controlled would benefit greatly (5).
Featured Barbell For Gains
Those who look for the best barbells may be wondering how it’s possible to find one. They are all the same, aren’t they? No. A great barbell will be versatile and made with the utmost precision to ensure longevity and performance. This barbell from American Barbell is built to last and offers the best chance at gains.
American Barbell 20KG Training Bar
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. American Barbell Training Bar is built to last while providing comfort and longevity for all of your goals.
Price: $325.00
Check out our individual review for American Barbell 20KG Training Bar here!
Check out our list of the Best Barbells for more great lifting bars!
Wrap Up
When it comes to using barbells and specialty barbells, knowing which ones to use can greatly influence our gains. With so many out there, it can be challenging to know for sure but with knowledge of what to use and how to use it, you can break through any of those dreaded training plateaus and add a nice variety to your workout. Give these barbells a try and see what they can do for you today.
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
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Michael J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Lockie, Robert G.; Lazar, Adrina (2017). “Exercise Technique: Applying the Hexagonal Bar to Strength and Power Training”. (source)
Fry, Andrew (1986). “The E-Z curl bar”. (source)
Corey, Stephen W. (1991). “The cambered bar”. (source)
After Taking Fifth at the Chicago Pro, Roelly Winklaar Vows to Compete at Tampa Pro
Roelly Winklaar vows to return to competition in two weeks.
What a wild turn of events. Roelly Winklaar took fifth place at the Chicago Pro. The veteran bodybuilder was unable to qualify for the 2021 Olympia. Instead it was Hunter Labrada who was able to take the top spot at the Chicago Pro and punch his ticket to the big show.
To say that it was a shock to see Roelly Winklaar not only miss his opportunity to win the Chicago Pro, but end up in fifth is an understatement. It was truly one of the bigger upsets in recent memory.
With the placing it certainly seems as if a changing of the guard is occurring in bodybuilding. Think about; no longer do we see names like Victor Martinez, Kai Greene, Dexter Jackson (for obvious reasons) and now Roelly Winklaar win shows. It’s now names like Hunter Labrada and Nick Walker who are taking top honors.
Next Stop: Tampa Pro
With that said one show alone isn’t enough to declare Roelly Winklaar finished. The veteran bodybuilder took to social media to inform fans of his next move.
First of all, I would like to send a huge thank you to the @ifbb_pro_league, @wingsofstrength, and @timgardnerproduction for putting on such an amazing and incredible show!
I would also like to congratulate @hunterlabrada on his WIN… It was a fun and great battle amongst us bro!
Even though I came up short this time, the fight doesn’t stop here… Tampa Pro here I come!!!??
It looks like Roelly Winklaar has his sights set on Tampa Pro.
While it’s great to see Roelly Winklaar continue to fight the good fight, he’ll have a tough line up to contend with at the Tampa Pro. Namely, Roelly will have to face off against opposition like Iain Valliere who is absolutely no slouch. Perhaps Roelly can turn things around and show the bodybuilding world that his recent loss was a fluke rather than a trend.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Iron Biby Sets New Axle Press World Record With 217kg Lift
Cheick Al-Hassan Sanou, known as “Iron Biby”, set a new world record at the 2021 Strongman Classic.
Cheick Al-Hassan Sanou has made a name for himself in the strongman community as “Iron Biby.” On Saturday, Sanou lived up to that nickname by setting a new world record in the Axle Press. Sanou stepped up to the platform and accomplished a 217kg (478.4lb) lift during the 2021 Strongman Classic at Royal Albert Hall in London.
Sanou completed the lift with an overhand/underhand grip and locked out his arms at the top. The judge gave the down command and by the time the weight hit the floor, Iron Biby broke a record that has been in place for four years.
Eddie Hall previously held the record of 216kg that was set during the 2017 Europe’s Strongman contest. Hall topped the 215kg lift accomplished by Zydrunas Savickas in 2011. This marked the second straight instance where this world record has been broken by one kilogram.
Hall took to Instagram to congratulate Sanou and by his words, it is no surprise that Iron Biby was able to break the record.
“Well done to @ironbiby for breaking my world record axle press last night at 217kg ?Iv seen him do 230kg in training at his home gym, but this is where it counts ? ?#Competition #Strongman #Beast#WorldRecord #GiantsLiveBig LoveTeam Beast”
Sanou has completed an unofficial overhead lift of 240kg (529lb) so it is no surprise that he was able to set the new world record. Iron Biby has been making some noise in the powerlifting game for years now. He claimed first place at the World Log Lift Championship 2018 and log lift at the Europe Strongest Man 2019.
Over the weekend, Sanou took home the third place prize overall. Oleksii Novikov, who won the 2020 World’s Strongest Man competition, finished first overall while Evan Singleton was second.
It was a special moment for Sanou and one that he will never forget. This is something he took the time to cherish on social media.
Sanou began his long post by describing the moment and taking time to acknowledge Hall.
“WHAT A SPECIAL NIGHT ✨Was an honor to compete at ROYAL ALBERT HALL . It’s is an iconic arena and the right place for me to Break axle the world record owned by the beast @eddiehallwsm . He is a great man and he inspired to do it . God bless him??Will never forget this day .”
Sanou could have his eye on some more records moving forward. For now, the Axle Press record is his and it will be a tough one to top.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Eddie Hall Tears Bicep, Fight With Hafthor Bjornsson Postponed
Eddie Hall injures his bicep and the Hafthor Bjornsson bout has been postponed.
Well that’s disappointing. Eddie Hall has apparently tore his bicep and is out of his fight with Hafthor Bjornsson. That is definitely not the news anyone wanted to hear. Unfortunately the news is all too true.
It appears that Eddie Hall injured his bicep during his training for his bout with Hafthor Bjornsson. Apparently Eddie Hall threw a lead hook during his training and the muscle tore off the bone. Luckily the strongman was able to get the muscle reattached. The not so sunny news is that the bout with Bjornsson will have to wait.
This is a real bummer, especially since the fight was right around the corner. Both Eddie Hall and Hafthor Bjornsson seemed more than ready to get the show on the road. Unfortunately no one can predict an injury and the injury bug decided to rear it’s ugly, disruptive head just a month out from the big fight.
Eddie Hall went on to explain how the injury occurred. Suffice it to say the strongman was none too happy about the occurrence.
“I’ve had it [the biceps] reattached, which is the good news,” Hall said in a recent video. “All I did was throw a lazy hook — nothing too crazy, just a lazy hook to set up a backhand — and it just snapped off. It’s probably an underlying issue from strongman, probably half detached it and then the hook was enough to take the rest of it off and it rolled up my arm.”
You can see the full video of Eddie Hall here.
To be honest, Eddie Hall may have used some bad technique which is the real culprit. Bad technique can get you severely injured in this game. It’s why many brawlers have a short career in boxing an MMA versus the technically sound competitors.
Moving On
It appears that Hafthor Bjornsson isn’t planning on waiting for his foe to heal up. Instead Bjornsson has chosen to find another opponent for the September date. Bjornsson has already had a number of exhibition bouts over the past year, what’s another?
The only issue is all those tickets sold for a bout that won’t happen. It’s certainly a bitter pill to swallow. Likely refunds will be issued, but the whole situation is just unfortunate. The bout will eventually go down but until that day we’ll simply have to wait for Eddie Hall to heal and Hafthor Bjornsson to take another exhibition bout.
What do think of the Eddie Hall versus Hafthor Bjornsson fight being postponed?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Guy Cisternino: Why You Shouldn’t Worry About Heavy Weight vs Light Weight Training
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Guy Cisternino shares some wisdom as to why people should stop worrying about free weights vs machines or heavy weight vs light weight.
A common question that comes up when people are looking for bodybuilding advice is what generation training style they should focus on. Is it better to do more free weights or more machine exercises? Is it best to do heavy weight and low volume or light weight and high volume? Guy Cisternino is someone who has been notoriously known for his hardcore heavyweight training. But surprisingly, he gives a different kind of advice when it comes to these general questions. In our latest GI Exclusive interview, Guy Cisternino explains why you shouldn’t worry about free weights vs machine or heavy weight vs light weight training.
In one of our previous interviews, Guy Cisternino talked about how Branch Warren was his biggest inspiration. The reason for this was due to his hardcore passionate training style. It’s how Cisternino himself loves to train. He worries that not enough young people still have that hardcore passion in the gym anymore.
But that hardcore style of training has less to do with what is successful for bodybuilding and more to do with the culture. While Guy Cisternino loves to train hardcore – he also understands it is not necessary to be a massive shredded bodybuilder. Rather than it being a necessity for success – he simply sees it as a cultural passion that excites him. He likes that attitude and that atmosphere.
That’s why when we ask him whether or not heavy weight vs light weight matters. Or whether or not free weight vs machines matter – his answer is more open minded. Guy Cisternino has been through some injuries and is now a slightly older (but not old) bodybuilder. He hooked up with John Meadows as his trainer more recently – and Meadows changed up the kind of training he does in light of his age and injuries. What Cisternino learned through this process changed his perception on what is important in bodybuilding training.
To Guy Cisternino, it matters less whether or not you do machines vs free weights or heavy weight vs light weight. Instead, it matters more how you break up your body parts and how much focus you put into each workout. Yes, there are little differences – pros and cons to each approach – but ultimately they are not game changers. Whether you lift heavy weight or hight weight or free weight or machines – you can be a successful and massive bodybuilder with any of these approaches. What matters more is how you do these tactics and the way you break up each body part throughout your week of training.
What he means by this is that by changing up how you break up the body parts you work in a given workout – you can be saving your joints from too much pressure in one session. This can save you injury, wear, and tear in the long run. So someone like Guy Cisternino can train hardcore to his liking with less risk (though still there is always risk) of injury. This provides longevity. So you can be like Dexter Jackson or you can be like Branch Warren.
Both of these bodybuilders are legendary in their own right and they both used vastly different techniques – but if you break up the body parts right, you can extend your longevity as an athlete.
You can watch Guy Cisternino go into full detail in our latest GI Exclusive interview segment above!
Bodybuilder And Actor Mike Mitchell Has Died Of A Heart Attack
Mike Mitchell, known as a bodybuilder and for his part in ‘Braveheart’, passed away of a heart attack in Turkey.
Mike Mitchell, a bodybuilding champion turned actor, has passed away at the age of 65 of a heart attack. Mitchell died on a boat in Turkey of what was believed to be natural causes. Later, a rep of Mitchell’s told TMZ that a heart attack was the cause.
In a statement, the rep described Mitchell as a “true friend” and “honest person.”
“It was very hard to believe … The sudden death of an international actor we managed, an honest person, a real actor, a true friend, my dear friend, has saddened us deeply. I’ve always been honored to be your manager. I wish patience to you wife, dear Denise Mitchell, and your children. Getting to know you and gaining your friendship is invaluable. Sleep in the lights. RIP.”
Mike Mitchell made a name for himself as a bodybuilder. The Scottish star got started in fitness at an early age and showed off his tremendous size on the biggest stages. Mitchell totaled five Masters Mr. World titles and two Mr. Universe titles with the World Fitness Federation. He also competed in many strongman competitions including Britain’s Strongest Man contest.
During his prime in bodybuilding, Mike Mitchell gained attention due to his incredible size and this landed him some on-screen movie roles. Mitchell is known for his parts in Braveheart and Gladiator. Mitchell has worked with the likes of Mel Gibson, Russell Crowe, and Joaquin Phoenix. He also appeared in One Day Removals, City of Hell, and Skyfall, among others.
Mitchell suffered a setback when he had a heart attack that forced him to take a break after winning his fifth World Fitness Federation title in 2006. In 2010, Mitchell was inducted into the WFF Hall of Fame and given the “Living Legend Award,” which is an extremely prestigious honor.
Mike Mitchell’s love of sailing and the sea began at a young age. At 16 years old, he served in the British Armed Forces and eventually became a part of the Elite special Forces unit. When he left to work in the offshore oil industry, Mitchell started deep-sea diving. He was a fan of sailing and continued to do so in between his bodybuilding and acting careers.
Mike Mitchell is survived by his wife, Denis, and children. He was immensely talented in many areas and grew to be a legend in the sport of bodybuilding.
Generation Iron send out condolences to the friends and family of Mike Mitchell during this difficult time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Post-Workout Anabolic Window: Fact Or Fiction?
A highly debated topic, the anabolic window is something to really consider.
We all know that consuming some sort of protein after our workout is valuable in seeing those gains we seek most and the anabolic window may be the key to unlocking said gains. Protein, protein, protein. That seems to be all we hear about, but the truth is, it is so important. Protein is the building block for all muscle and for those of us bodybuilders and strength athletes that seek to put on as much muscle as possible, it would be a huge disservice to neglect the importance of protein. Whether that be a high protein meal, or a seriously effective protein powder, the gains we seek most lie with the common denominator of the more protein, the better.
The anabolic window is a highly debated topic, and some may say controversial. With so many voices giving their opinions on said topic, it can hard to decipher who is telling facts and who is simply spewing fiction. The facts tell us that muscle growth goes beyond the actual workout and that post-workout nutrition and a recovery routine are beyond vital for seeing the gains we want most. But knowing when to consume protein before our “window” for gains closes is very important to understand.
Let’s take a look at the anabolic window. We’ll talk about what it is and if the idea around this controversial topic is fact or fiction. You deserve to know how best to maximize your gains and we seek to give you the best answer.
What Is The Anabolic Window?
The anabolic window is essentially the amount of time you have post-workout to maximize anabolic activity through protein supplementation. It is commonly said that this window lies somewhere in the ballpark of 30-60 minutes after your workout. Anything after and you start to see a decline to your muscle building and strength training goals. But some research has now come out saying this time frame may be extended past this traditionally accepted window. While that may be the case, there still may be downsides to consuming that valuable protein intake well past the one-hour mark (1).
The anabolic window is based off of anabolism, which is when smaller molecules grow in size, hence muscle growth. This is the opposite of catabolism which is when those larger molecules break down, thus leading to muscle breakdown. Essentially, we are talking about the window of time in between when muscles grow and when muscle breaks down and as bodybuilders and athletes, this is obviously quite important for us to know (2).
Is This Fact Or Fiction?
What makes this difficult is that studies are conducted with varying athletes. Important factors to consider are diet, training routines, the level of exertion, and how the athlete processes protein and other nutrients compared to others. For example, if one athlete already has a high protein diet, the time in which they consume a post-workout protein supplement may be different than someone who may be on a plant-based diet. What matters here are the amino acids, which make up protein. Studies have shown that those who consume an amino acid mix beyond the hour window have actually seen growth in hours two and three (3). This means that the window was extended beyond the one day mark despite what is commonly thought (4).
However, consuming protein within the anabolic window of 30-60 minutes has benefits that shouldn’t be ignored. If you take a protein supplement immediately after your workout, or at least relatively soon after, you give yourself the best chance at seeing the growth you want most for you are giving your body the nutrients it needs right off the bat. This will also increase your chances of feeling full and working to pump you with protein, thus enhancing overall growth and recovery.
So, to say the anabolic window is either fact or fiction would be a disservice because too many studies lean one way or the other. When it comes down to it, knowing your body and knowing what it needs to thrive is the priority. Taking a protein supplement as soon after will give you the best chance at seeing the growth you want most and will ensure you get those nutrients into your body as fast as possible for optimal gains.
How To Avoid Losing Gains
This topic surrounding the anabolic window is clearly a hot topic for debate. While the conversation may never truly find a resolution, there are ways to prevent losing gains so you don’t suffer. Making sure to include whole foods into your diet will ensure you get those valuable nutrients into your body to aid in your overall health and wellness, as well as training and performance. Supplements will be great aids here as well and it would be unwise to neglect a solid protein powder.
Enhanced Labs Whey Protein Isolate is a high-quality whey protein powder designed to maximize growth and recovery (5). With a digestive enzyme blend, it allows for better protein utilization so all those nutrients hit you harder for better results.
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
The anabolic window is a highly debated and controversial topic among those in the sports nutrition community. Consuming protein is important for growth and recovery and the time in which you do it is important for you want to maximize your gains. A protein supplement can ensure this and much more and is exactly what you need to thrive. While the answer to the anabolic window still remains a bit unclear, be sure to take a protein supplement as soon as you can to see growth and not limit any of your gains.
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
Aragon, Alan A.; Schoenfeld, Brad J. (2013). “Nutrient timing revisited: is there a post-exercise anabolic window?”. (source)
Helms, Eric R.; Aragon, Alan A.; Fitschen, Peter J. (2014). “Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation”. (source)
Rasmussen, Blake B.; Tipton, Kevin D.; Miller, Sharon L.; Wolfe, Steven E.; et al. (2000). “An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise”. (source)
Burd, Nicholas A.; West, Daniel W. D.; Moore, Daniel R.; Atherton, Philip J.; et al. (2011). “Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24h after resistance exercise in young men”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
The 5 Best Machines For Getting Shredded
The 5 Best Machines For Getting Shredded
With the evolution of bodybuilding, researchers have come up with ways to speed up the process of gaining muscle mass with the help of better nutrition and advanced training techniques. Over the years machines used in the gyms have gotten better.
Using machines can help you achieve your desired results while preventing injuries. Many bodybuilders use machines while preparing for competitions to avoid injuries. Machines are great for beginners as they limit the range of motion and avoids recruiting muscle stabilizers.
These are the 5 Best Machines
1. Cable Crossover Machine
Cable crossover station is one of the most important equipment in a gym. You can do a variety of exercises targeting different muscle groups on this machine. If your gym doesn’t have a cable crossover machine, you should start looking for a new gym.
Using cables has a different effect on your muscles as compared to using free weights. You have constant tension on your muscles during the eccentric and concentric movement while using the cables.
2. Smith Machine
Smith machine is another gym essential. It is a great equipment for people who can’t perform exercises like the bench press or squats due to problems like joint pains. The smith machine avoids recruiting secondary muscle groups as your path of motion is fixed.
The smith machine is great at developing your lagging muscles as it limits your movement. Let us say you have a overdeveloped glutes and weak quads. You can eliminate your glute recruitment and focus entirely on your quads by placing your feet in front of you.
3. Pec Fly Machine
The pec deck machine is nearly as effective as the bench press in activating the pectoralis major. Using the pec fly machine will help you in maintaining constant tension on your inner chest. This machine is a must for people who want striations and separation in their chest.
You can also work your rear delts on the pec fly machine. Sit with your chest against the pad to target your rear deltoids. Rear delts are a weak muscle group for most people. They make it even worse by not training them often.
4. Leg Press
You will hardly see a gym without a leg press machine. The leg press machine can help you in building muscle mass and strength in your lower body. The leg press also happens to be one of the most abused machines in a gym.
Many people load the machine with more weight than they can handle. You will see the best results while using the leg press machine by following a full range of motion. Excessive weight puts stress on your lower back and can result in an injury if you fail a rep.
5. Hammer Strength
Hammer strength is one the best equipment for training your chest. The hammer strength is incredibly effective for people who can’t bench press for some reason. Pros use this machine while preparing for a contest or during muscle rehab.
You target the same muscles while using the hammer strength as you do during the bench press. As you are in a leveraged position, you can use heavier weights on the hammer strength as compared to the flat bench press.
Which is your favorite machine?
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