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Talking Huge With Craig Golias | EP 8: Surgery Mishaps, Travel Diet Tips, & More
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Craig Golias discusses the tragic death of Odalis Santos Mena, training to failure, and how to maintain a bodybuilding diet while traveling.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about the tragic and recent passing of Odalis Santos Mena, training to failure, and diet trips for bulking while traveling.
There were a lot of topics to cover in this week’s episode of Talking Huge after a busy week and as the bodybuilding season moves closer and closer to Olympia weekend. The top of the week was met with tragedy in the bodybuilding world. Odalis Santos Mena sadly passed away at just 23 years old due to a botched surgery. Craig and Vlad discuss the situation and open up the conversation to surgeries in bodybuilding as a whole. They also discuss training to failure, how important it is in bodybuilding, and tips to properly train to failure without injury. Other topics include how to stay motivated after taking a break from the gym, the best supplements for bodybuilders, and how to properly diet while traveling without losing gains. There’s a lot to cover so let’s jump right into it.
The Tragic Passing of Odalis Santos Mena
Odalis Santos Mena’s death this past week hit the bodybuilding world hard. Not only is any death sad – but to pass away at such a young age (23 years old) is truly heartbreaking. Additionally, the death was seemingly preventable. Odalis Santos Mena underwent a procedure to stop sweating. A strange, and rare procedure indeed. Unfortunately, it was a procedure she would not survive. Though there has yet to be an official investigation – signs point towards the anesthesia as the main attribution to her death. Was it due to a freak accident, malpractice, or something else? We’re not quite sure at the moment.
Craig Golias and Vlad Yudin send condolences out to friends and family of Odalis Santos Mena. They also talk about how much more sad it feels when a death happens so randomly as this one. All deaths are tragic. But seemingly sudden and simple ones such as this feel heavier on the heart. Of course, the sad truth is that there is always an inherent risk to any procedure or surgery that requires anesthesia.
Craig and Vlad talk about other surgeries that are popular in bodybuilding and the risks involved. Is this kind of surgery culture bad in the big picture? Is the risk, even when minimal, not worth it when an outcome like this could happen? Craig and Vlad break it down.
Craig Golias’ Tips On How To Travel And Stay Huge
Craig Golias is a bodybuilder who values staying huge above all else. He has admitted previously to doing unhealthy things with his diet just to achieve that in the past. More recently, he has become more educated on how to properly bulk with clean meals, stay huge, and keep himself healthier.
But when it comes to traveling – a lot of healthy options get thrown out to of the window. If you have a six hour flight or even longer, how do you maintain the mass amount of clean meals required to keep bulking? Is it okay to take one day off? Or does it throw off everything completely?
Craig Golias breaks down his tips and tricks to staying huge and staying on diet while traveling. The truth of the matter is, sometimes you have to do some things that are less pleasurable when it comes to taste and comfort in your diet. Pre-prepped meals are always the way to go. If you need to eat over 6,000 calories in a day – make sure to bring pre-prepped chicken and rice on your flight.
Craig recounts having to cut up his cooked chicken into small cubes and breaking it down into tiny bags so that it would pass security on check out. He would then scarf down little cubes of chicken on the plan every few hours. It wasn’t glorious. It felt like work in fact – but sometimes that is what is necessary to maintain a bodybuilding diet.
Ultimately, Craig Golias states that anyone who is serious about their bodybuilding lifestyle and diet will see food as a means to an end rather than a pleasurable dining experience. Like Jay Cutler once said, “I don’t eat for taste, I eat for function.” Traveling is not an excuse to break your bodybuilding diet. It’s simply a challenge you’ll have to overcome.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. You can watch Craig Golias and Vlad Yudin discuss other topics such as training to failure and tips on how to avoid getting injured. They also discuss the best supplements that all bodybuilders should take who are looking to bulk up. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
How To Put Together The Ultimate Workout Plan For You
Putting together a workout plan can be hard, but knowing what you want out of it is just half the battle.
We all know we need a good training routine to give us the best for our gains and putting together the ultimate workout plan for you will be huge. By taking the time to plan out your own workout, you will begin to see that you do have the ability to form a solid training plan to see big gains. By choosing the exercises you want and fitting it into your schedule, it will be much easier to go through your day while still having time for other things you love.
Let’s take a look at how to form the ultimate training plan so you see those gains you want most. With a little research and the proper tools to start, you will be well on your way to forming a great plan with the results you want most.
Your Workout Plan Options
When it comes to choosing between how to plan your workout, you do have some options.
1. Hire A Trainer
Hiring a personal trainer can work wonders for your gains as they know exactly what to do. They’ve done it all before and have seen results with past clients, plus it gives you someone to be accountable to and who you can ask questions to. This option can get expensive though.
2. Look To Professionals & Athletes
Looking to those professionals and athletes that you admire can also prove to be worthwhile for your gains. They are living proof of what can happen when you put your mind to it and have already structured out great workout routines that have worked for them. From past bodybuilders like Frank Zane, to actors like Kumail Nanjiani, or fitness models like Michelle Lewin, they know exactly what you need to do to thrive inside and out of the gym. This option does limit you to the exercises that they want to do which you may not enjoy.
3. Make A Plan Yourself
This option may seem challenging and incredibly daunting, but it is possible and can make you feel fulfilled in the end knowing you’ve personalized a workout just for you. Saving money and only performing the exercises you love can be great, especially when it comes to boosting your gains in an enjoyable way. Knowing exactly what you want out of a routine will prove to be worthwhile as you seek that massive and shredded physique.
How To Build The Ultimate Workout Plan
Following these steps will allow you to form a great workout plan so you thrive inside and out of the gym.
Know Your Goals
When looking to make a training plan, knowing your goals is key. What you want out of your training will be a deciding factor on how you structure it. For those looking to lose weight and tone, that requires a certain type of exercise, as well as volume and intensity. Those looking to bulk will look to other exercises for that. You can also get niche about what you want, whether that be endurance-based or something more along the lines of power and total output (1).
Manage Your Schedule Overall
We live busy lives and being able to manage our schedules effectively will ensure we get the most out of all our time. Finding a window in your day to work out will tell you how long you have, which may affect what exercises you include and how many sets and reps as well.
Choose Those Exercises You Enjoy Most
The beauty about making your own plan is you get to choose the exercises you want to perform. If you don’t like a particular exercise, but you know you need to work that muscle or set of muscles, then look for variations that you will enjoy that can still get the job done.
Look Into Volume & Frequency
This is important for you will know what your body needs. If you want higher reps and lower sets, you can program that in. For those looking for lower reps and more of a max capacity lift, that is another option to look into (2).
Have Back-Ups To Vary Your Routine
You always want to give your muscles some confusion so they are constantly growing and your gains don’t plateau. Having some back-up exercises will add variety so you avoid that dreaded training plateau and always see the growth you want most.
Featured Supplement For Pre-Workout Gains
With so many supplements, it can hard to choose exactly which one you need. Thankfully, you can pair them together for ultimate gains. A protein powder is great for growth and recovery and an intra-workout BCAA will be perfect mid-workout, but you need a pre-workout supplement to boost your gains before you even start (3).
Kaged Muscle Pre-Kaged
Code GENIRON10 For 10% Off
Kaged Muscle Pre-Kaged is great for those looking to increase performance and intensity with a high-quality pre-workout. Great ingredients and a quality blend make this unstoppable for your pre-workouts needs.
Increase the performance and intensity of your workout with this high quality pre-workout powder available from Kaged Muscle. Kaged Muscle Pre-Kaged is unmatched in terms of ingredient quality and synthesis of the blend of proteins. Kaged Muscle lab tests every batch to make sure each is fully loaded as advertised — 274 mg pure caffeine, 2 g taurine, 6.5 g fermented BCAAs, 6.5 g pure l-citrulline, and 2 g of their patented betapower blend. It’s an unbeatable combination that is guaranteed to supercharge any workout with great pre-workout ingredients from supplements to increase muscle and promote weight loss.
Price: $39.99
Use code GENIRON10 to save 10%! Check out our individual review for Kaged Muscle Pre-Kaged here!
Check out our list of the Best Pre-Workout Supplements for more great pre-workout products!
Wrap Up
Putting together a training plan can be hard, but it is absolutely possible and will prove to be worthwhile in the long run. By saving money and working on inputting what you want, you are well on your way to seeing the gains you want most. Don’t neglect a good training routine and don’t forget that you have the power to control what you want so you see those massive gains take place for a shredded physique others will envy.
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
Haff, Gregory G.; Nimphius, Sophia (2012). “Training Principles for Power”. (source)
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
Dexter Jackson Is Still Killing It In The Gym, Vows to Stay Shredded Forever
Dexter Jackson is in incredible shape in retirement.
Dexter Jackson has vowed to stay shredded until he kicks the bucket. The bodybuilding legend hasn’t slowed down one bit in retirement. In fact, Jackson is looking just as jacked and lean as ever. His recent training videos show a man still dedicated to high level bodybuilding.
The winningest bodybuilder in the history of the game, Dexter Jackson is an absolute legend. Competing since 1992, it seemed like Jackson would never retire from competition. That changed however when the veteran finally decided to call it quits in 2020. The 2020 Olympia would be the final show for Jackson and he was given a champion’s send off.
So now that he’s accomplished everything you could wish for as a bodybuilder, Dexter Jackson is now enjoying his retirement. After competing for so many years you would think that would mean taking some time off from the gym. After all, Jackson as a competitor was always known for staying in shape which meant staying in the gym. But apparently old habits die hard.
Not only has Dexter Jackson not stopped training, the veteran is looking just as jacked as ever. His recent training doesn’t show a man who is completely finished with the sport of bodybuilding but rather a man who is still passionate about his fitness. Rather than sit on the couch all day, Jackson is hefting heavy weight and still looking in top form.
Is he as massive as ever? Clearly not. But Dexter Jackson still possesses a champion level physique at an advanced age and could still give some young guns a run for their money.
It’s pretty clear that Dexter Jackson not only loved competing, but training as well. It shows in the all the hard work he’s putting in currently. And he doesn’t even have to lift a finger. Right now he could never lift again and be proud of what he’s accomplished. But bodybuilding is more than just competing for Jackson. It’s a way of life on and off the stage.
A Vow to Stay Shredded
A recent Instagram post captures the mindset of Dexter Jackson perfectly. The veteran bodybuilder isn’t slowing down any time soon. He’ll be lifting for the rest of his life that much is clear from this post.
I maybe retired from the stage but never from the gym.. Your boy gone die shredded! Lol.
Dexter Jackson is an absolute legend and should be saluted for maintaining such a impressive physique where others would just let themselves go. A true professional through and through.
What do you think of Dexter Jackson and his recent declaration of staying shredded?
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.
John Meadows Returns Full Interview | Training Shaun Clarida, Biggest Bodybuilding Mistakes, & More
In May of 2020, the bodybuilding world was in shock at the announcement that John Meadows had suffered a heart attack. Thankfully, he made a full recovery. Later in 2020, one of the pro bodybuilders that Meadows trains, Shaun Clarida, earned himself the Olympia title.Now just under a year after his heart attack and Shaun Clarida’s big win, we reconnected with John Meadows to look back at the entire experience, his recovery, working with Shaun Clarida, and what the future holds.
Over the past few months we’ve released multiple GI Exclusive segments from our interview with John Meadows. Beyond his recovery, we are now releasing the full length interview including additional topics such as the biggest mistake bodybuilders make, lifting heavy vs lifting light, and an analysis of the Olympia 2020.
Listen To Our John Meadows Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full John Meadows interview here:
An Inside Look Into Shaun Clarida’s Olympia Training Strategy
John Meadows makes it clear that in Clarida’s case, slow and steady wins the race. Clarida had been making small changes to his training prep year after year. Trail and error worked towards finding the best strategy that worked most efficiently for his body.
Meadows can’t attribute the win to any sort of secret. It was simply persistence. Not only in the willingness to train hard – but also the willingness to think hard. What we mean by that is the ability to stay vigilant on the overall training plan. What can be improved? What isn’t working? What is the ultimate combination of exercises to inch up to that next level?
This is the strategy that John Meadows used on Clarida to bring him to perfection and a Mr. Olympia win. Of course, now that he’s found that perfect combination and physique – where does he go to ensure another victory in 2021?
John Meadows sticks to the same plan. There were still some tweaks that he believes Shaun Clarida can make to further tighten up even the smallest of flaws. Beyond those changes, the key element going into 2021 is intensity. According to Meadows, there is a bad habit of critics believing that intensity needs to be pulled back reaching the ideal physique. That a pro bodybuilder can go “too intense” thus causing a missed mark at the next competition.
John Meadows thinks this is all bullshit. He understands that beginner and intermediate bodybuilders might need to pull back on intensity until they become more experienced. But for pro bodybuilders like Shaun Clarida, he believes that finding little ways to push intensity even farther is the best tactic to guarantee a second Olympia victory.
The Biggest Training Mistakes Bodybuilders Make Today
John Meadows is a former competitive bodybuilder who now helps train pro bodybuilders today. He is deeply involved with the bodybuilding community and works with both veteran and up-and-coming bodybuilders throughout the industry.
That’s why we thought he was the perfect person to ask – what are the most common bodybuilding mistakes happening today? You may not be making all of these mistakes – but it can be a helpful guide for what just might be the biggest oversights the new generation of bodybuilders are making.
John Meadows starts off by stating one of the biggest mistakes he sees today comes as a direct result of social media. He believes that the constant ability to see incredible physiques on apps like Instagram create a warped perception of how bodybuilding really works. More specifically, that bodybuilders now attempt to stay extremely lean all year.
The reality is that in order to improve your physique, you need to go through adjustment phases throughout the year. If you want to build more size, you can’t stay extremely lean for the entire year. You need to go through a bulking phase to help build more mass – then cut it down to a lean look once you’ve achieved the size you want.
Bodybuilders today feel so much pressure to appear lean for social media – that it is actually hindering these bodybuilders’ ability to build bigger and better physiques within a timely manner. It’s slowing down the process towards bigger success.
The other big mistake is one that you might not expect. John Meadows believes that there has been advice growing in popularity within the bodybuilding community. Advice that he believes is actually wrong and should be debunked.
John Meadows believes that young bodybuilders are being advised to train less hard. Due to this, the past few years have produced bodybuilders that don’t train as hardcore in the gym. While it’s true that there is a limit to how far a bodybuilder should push in the gym – Meadows thinks the advice has become over-exaggerated in recent years. This causes bodybuilders to train with less intensity than is needed to succeed in the sport.
The good news is – John Meadows thinks that the newest crop of bodybuilders are starting to amp up the intensity again. Based on the bodybuilders he has seen recently, he thinks a new era of hardcore training athletes is on the way up in bodybuilding.
Wrap Up
John Meadows is a man who can provide rare in-depth knowledge on all things bodybuilding from training perspective. There are far many more topics we discussed in our hour plus interview that could be vital for anyone looking for insight into optimizing bodybuilding training. So make sure to watch our latest full length GI Exclusive interview with John Meadows above!
Chris Craft Shows Off Massive 317.5 Squats Without Belt Or Knee Sleeves
Chris Craft posted a recent video on Instagram where he performed huge squats without much help.
No knee sleeves, no belt, no problem for Chris Craft. When it comes to squats, Craft has always been a bit of a freak. Craft took home the prize during the 2021 United States Powerlifting Association Arkansas Powerlifting competition. On Wednesday, Craft took to Instagram to show that he is still in top shape.
Chris Craft performed a 317.5kg (700lb) squat for a double and did it without wearing knee sleeves or a belt.
Not only did Craft load up the weight on the bar and do it raw, he made it look easy in the process. Craft is forced to pause after each rep because of the weight shaking on the bended bar. This is because of the burst that Craft displayed when performing the lift.
This was not the only lift performed on Wednesday by Craft. He also shared a single rep of 319.8kg (705lb). Craft’s best competition squats was 320kg (705.4lb). It seems as though Craft is heading for some big things in the future.
Chris Craft has been a star in the game for half a decade now. Since 2015, Craft has competed in five sanctioned powerlifting competitions and has won gold in all of them. Craft did not share his bodyweight in his recent Instagram video but it is safe to assume that the weight on the bar was more than double his current weight.
The last three competitions Craft has competed in were the 2019 USPA Rhino Iron Massacre, 2021 Southern Powerlifting Federation (SPF) Proving Ground Classic, and the aforementioned USPA Arkansas Powerlifting Championships. He competed in the 140kg (308lb) weight class during these.
Chris Craft’s caption on his recent video was as simple as it gets. He wrote “700 lbs x 2 #RespectTheDepth”.
“Respect the Depth” is a tribute to a training program created by Craft that is centered around squats. Reading int between the lines of this caption, Craft makes a 700-lb squat seem like nothing and it hints that he might have bigger numbers in mind moving forward.
If social media is any indication, it looks like Chris Craft performs squats in the gym on a daily basis. His Instagram page is loaded with videos performing some massive lifts. More often than not, Craft is performing these lifts without any gear. It is unknown when Craft plans to take the stage again at a competition but when he does, there is a chance that he does something special.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cira Nutrition Glow-Getter Collagen Peptides Review
This collagen supplement will support healthier skin, hair, and nails while also improving gut and joint health.
Product Overview
With so many supplements on the market today, it can be challenging to choose the right one, and while a collagen supplement may not be at the top of your list, it potentially should be. Collagen is the most abundant protein in the body and is a major piece of connective tissue that makes up anything from muscles, tendons, ligaments, and skin. As an important component of many vital bodily functions, neglecting the importance of collagen could be a disservice, and one you don’t need at that. Cira Nutrition Glow-Getter Collagen is a high-quality collagen supplement designed for women and female athletes so they can thrive inside and out of the gym with better overall health and wellness.
Collagen is associated with many benefits that can greatly improve health and wellness, but also training and performance. It is known to improve skin, heart, hair, and nail health, while also promoting better gut health. When it comes to training and performance, collagen can relive joint pain by reinforcing the integrity of your cartilage (1), prevent bone loss by offering structure to keep them strong, and increase muscle mass by allowing your muscles to function as properly as possible. Glow-Getter Collagen does this and much more and is a top-tier product to have on your shelf.
Cira Nutrition Glow-Getter Collagen is the perfect collagen supplement for active women and female athletes. Packed with collagen and other great ingredients, this can help with hair, skin, and nail health while also improving gut health and strengthening joints.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Glow-Getter Collagen Highlights
Cira Nutrition Glow-Getter Collagen is a top tier collagen supplement designed to support healthier skin, hair, and nails, while also working on improving gut health and strengthening joints so you look and feel that much better. While taking collagen may not seem like a necessity, this product makes receiving all of the great benefits fun and easy with just one scoop packing 10,000mg of hydrolyzed collagen into your body, along with other great ingredients. With three fun flavors and real results, Glow-Getter Collagen is a supplement you need to try today.
Ingredients
Hydrolyzed Collagen: A more easily absorbable form of collagen, this can support everything from better skin, hair, and nails, to gut health, and even a healthy immune system. It can also help with joint relief and your muscle building goals (2,3).
AstraGin: Allows for better nutrient uptake and supports the integrity of your gut barrier. This ensures the nutrients in this supplement hit you harder and more effectively (4).
Pepzyme AG Protease Enzymes: This protease blend allows the body to convert proteins to free amino acids. By doing so, it increases their bioavailability so they can build muscle and support things like toning, repairing, and recovery.
Other Ingredients
Natural and Artificial Flavors, Citric Acid, Malic Acid, Stevia Leaf Extract
Calories
40
Protein
9g
Amount Of Collagen
10,000mg
Number Of Servings
30
Serving Size
1 Scoop
Flavors
Pina Colada, Strawberry Kiwi, Unflavored
Best Way To Take
Mix one scoop with 8-12 fl. oz. of water or your favorite beverage. Consume 1-2 times a day.
Price, Flavors & Effectiveness
Cira Nutrition Glow-Getter Collagen is that collagen supplement to support healthier skin, hair, and nails while also working to improve gut health and make those joints strong and stable. With 30 servings per container, one scoop of this collagen will pump you with great ingredients to improve all areas of your overall health. Glow-Getter Collagen comes in three great flavors of Pina Colada, Strawberry Kiwi, and Unflavored.
Pros
A lot of collagen mixed with other great ingredients
Great for healthier skin, hair, and nails, among other benefits
Interesting and fun flavors
From a reputable company in Cira Nutrition
Cons
Only available directly from their website
Does contain artificial flavors
Price: $34.99
Overall Value
Cira Nutrition Glow-Getter Collagen is a top tier collagen supplement designed for women and active female athletes who want the best for not only their health and wellness, but also training and performance. Collagen is vital for many bodily functions and works for a number of benefits from healthier skin, hair, and nails, all the way to better joint and muscle function. Cira Nutrition knows the needs of athletes and seeks to produce only the best supplements around. What you are really getting is a high-quality collagen supplement with great ingredients, a powerful formula, and an honest company backing it. Check out Cira Nutrition Glow-Getter Collagen today and see what this supplement can do for all your goals.
Try Cira Nutrition Glow-Getter Collagen Today
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cira Nutrition and Envato
References
Clark, Kristine L.; Sebastianelli, Wayne; Flechsenhar, Klaus R.; Aukermann, Douglas F.; et al. (2008). “24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain”. (source)
Bolke, Liane; Schlippe, Gerrit; Gerb, Joachim; Voss, Werner (2019). “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study”. (source)
Moskowitz, R. W. (2000). “Role of collagen hydrolysate in bone and joint disease”. (source)
Turck, Dominique; Castenmiller, Jacqueline; De Henauw, Stefaan; Hirsch-Ernst, Karen I.; et al. (2020). “Safety of a botanical extract derived from Panax notoginseng and Astragalus membranaceus (AstraGin) as a novel food pursuant to Regulation (EU) 2015/2283”. (source)
How The Close Grip Dumbbell Press Can Enhance Your Bodybuilding Goals
Work to build a stronger chest and triceps with the close grip dumbbell press.
When it comes down to it, benching anything is essential for building that chest strength and making sure those pecs pop. While we all seek that shredded physique, enhancing certain muscle groups can change our body composition to the point where that ultimate aesthetic is fulfilled. While the barbell is a clear favorite for many exercises, as it has the ability to seriously enhance growth and size, the use of dumbbells when it comes to a chest exercise may be overlooked.
Using dumbbells should not be taken for granted for great exercises exist that will surely fire up those chest muscles so they have no choice but to grow. The close grip dumbbell press is one of those dumbbell exercises that has the ability to build strength and size while also providing for a host of other benefits. A common variation of the traditional dumbbell chest press, this will work to target your triceps more while challenging your chest in different ways. While it has the ability to carry over into functionality and sport specific movement, it is at its core, a great chest workout to fire up those chest muscles.
Let’s dive into the close grip dumbbell press and see just what makes this exercise so great. From what it is, to the amazing benefits for your gains, and how to do it, you won’t be disappointed with the results when you throw this into your workout routine. Working to enhance our routines is something we should all aim to do for challenging our muscles differently is a great way to create muscle confusion and added time under tension so our muscles really feel the need to grow. In turn, we see that shredded aesthetic we all desire most.
What Is The Close Grip Dumbbell Press?
While it may seem obvious, the close grip dumbbell press is the same movement as a normal press, only your grip is what changes. As opposed to having your grip be around shoulder width apart, this exercise will see your hands slightly closer to each other towards the middle of the bar.
When looking to judge if you have this grip right, make sure your triceps are engaged and you will know you are closer to that close grip you want. This will simply target other muscle groups and challenge your chest in a different way while offering a nice alternative lift to your chest day workouts (1).
Benefits Of The Close Grip Dumbbell Press
Target Your Triceps For Growth
The close grip dumbbell press is a great exercise for engaging the triceps more to see huge growth. As an essential muscle in showing off those arms and working on pushing movements, your triceps are a bigger muscle than you think and any extra work to target them will prove to be great for your results. Since this exercise will allow you to lift more weight, the strain on your triceps will be far greater than a triceps isolation exercise.
Promote Less Elbow Flaring
A common mistake with those who bench is their elbows tend to flare out. Since some muscle groups aren’t as engaged, your elbows have free reign to travel around which can cause instability and lead to unwanted pain and injury. With an emphasis on muscle groups like your shoulders, you don’t have to worry as much about flaring since they will be more engaged.
Reduce Shoulder Pain
The close grip dumbbell press doesn’t really place stress as much on your shoulders as the wide grip or even the normal grip press does. Shoulder pain happens for a number of reasons and sometimes we just can’t help but deal with it. For those struggling with shoulder pain, looking into this exercise to change up your workouts can help alleviate that pain so you still get a workout while also keeping those shoulder joints healthy.
Challenge The Upper Chest
With so many chest exercises out there, it can be hard to find the ones that will enhance your gains the most. The key is to find ones that will target certain areas of the chest, be it the upper, middle, lower, or inner and outer regions. The close grip dumbbell press will target your upper chest, giving greater activation to this area of your chest for nice isolated work.
Work to Tackle Muscle Imbalances
Dealing with muscle imbalances can be a drag and will absolutely throw off your physique for those of us bodybuilders. By using a dumbbell, you can work each side as its own, forcing not only balance and stability, but also each muscle’s strengths and weaknesses. This will allow you to notice a change in size or if one pec is bigger or smaller than the other.
How Bodybuilders Can Capitalize With The Close Grip Dumbbell Press
When looking to get that shredded aesthetic, bodybuilders are always seeking the utmost symmetry on every part of their body. While bodybuilders know the game and challenge themselves with a variety of exercises, it is important to also know that sometimes certain areas need a little extra attention. The close grip dumbbell press provides for nice variation in your workout while targeting the upper chest as well as those triceps. For those looking to enhance physique over maximum strength and sheer lifting ability, the close grip dumbbell press is a great choice for bodybuilders.
Wrap Up
When looking to build our chests, the options for exercises can leave us baffled. The close grip dumbbell press is one of those exercises that can seriously drive home the point that your upper chest and triceps need some work and is a great alternative chest exercise to try. Add this into your routine and see the great benefits surrounding it because at the end of the day, you won’t be upset by the results you see in the mirror.
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
Lockie, Robert George; Moreno, Matthew (2017). “The Close-Grip Bench Press”. (source)
2021 Pittsburgh Pro Masters Results
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5 Foods That Boost Energy and Can Replace Pre-Workout Supplements
Real Foods Which Can Act Like Pre-Workout Supplements
Pre-workout supplements come in handy on days when you’re low on energy or don’t feel like working out. But, let’s be honest, supplements aren’t cheap, and everyone can’t afford them.
Apart from being expensive, supplements aren’t as good for your body as compared to real food. If you don’t have the budget or the willingness to spend on supplements, you’ve come to the right place.
Apple
It’s a well-known fact that an apple can be more effective than coffee at keeping you awake. An apple is packed with a decent amount of calories and carbohydrates which can keep you going through your workouts.
The energy you get from an apple can help in stabilizing your blood sugar levels. An apple contains vitamins, minerals and a good dose of fiber which can keep you feeling full and energized for longer.
Peanut Butter Sandwiches
Peanut butter has established itself in the pre-workout market and many pros rely on it as their workout energy source. While the peanut butter supplies for a healthy amount of protein, fats, and calories, the wheat sandwiches will provide with all the carbs you need.
You can make the sandwich more interesting by adding jelly to the mix. The peanut butter jelly sandwich is an easy and cheap source of pre-workout nutrition. A peanut butter sandwich is portable enough to carry with you to the gym if you’re in a rush.
Banana
If you didn’t already know, bananas are known as nature’s power bar. Banana is filled with carbohydrates and potassium, which supports nerve and muscle functioning. Whenever you get a hunger pang, we recommend you reach out for a banana instead of the bag of chips.
It’s important that you take your pre-workout meals at least an hour before your workout. Most people make the mistake of eating their pre-workout meals too close to their training session which doesn’t allow for the nutrients in the food to be utilized by the body.
Greek Yogurt With Granola
The greek yogurt is loaded with protein which can help in preventing the muscle breakdown during your workout. The added granola will add a punch of carbs to your meal which will help you power through your workouts. You could add berries to the mix for the taste and carbs.
In this article, we’re not only listing out the food you can have as pre-workouts meals but are also breaking their components down. You need to make sure you’re having a complete meal with all the necessary ingredients before your training session.
DIY Energy Drink
If you’re someone who likes the energy boost pre-workout supplements gives, you’re going to love the all-natural energy drink. Make your own pre-workout supplement drink by blending water, freshly squeezed citrus juices, sea salt (sodium chloride), and honey.
The result will be your own carb and electrolyte-rich blend which can easily taste better than those tangy pre-workout drinks. You can also grab one of the above-mentioned food to eat along with your energy drink.
Header image courtesy of Envato Elements
What do you have for pre-workout nutrition?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
IFBB Pittsburgh Pro Masters 2021 Results
Complete results from the IFBB Pittsburgh Pro Masters 2021.
The IFBB Pittsburgh Pro Masters 2021 took place began on Thursday, July 22 and concluded on Saturday, July 24. Competitors gathered at the Sheraton Station Square in Pittsburgh to compete for the top spot in their respective divisions.
Milton Martinez and Michael Ferguson put on strong performances on Thursday. Ferguson took home the top spot in the Men’s Physique division. He competed in three straight Mr. Olympia competitions from 2015-2017. Martinez recently placed seventh in the Puerto Rico Pro 2019 and as high as fourth during the Dominican Republic Pro Men’s 212 in 2018.
There were a total of seven divisions at the Pittsburgh Pro Masters. The full results have now been announced and we have them below. Check out our full breakdown of the IFBB Pittsburgh Pro Masters 2021 results below.
Pittsburgh Pro Masters 2021 Breakdown
Men’s Bodybuilding Results
Masters Over 40
First Place – Milton Martinez
Second Place – Kevin Klemm
Third Place – Joey DeCaminada
Fourth Place – Keith Williams
Fifth Place – John Silvey
Masters Over 50
First Place – Milton Martinez
Second Place – James Bryan
Third Place – Charles Jones
Fourth Place – John Whalen
Fifth Place – Donnie Whetstone
Masters Over 60
First Place – Donnie Whetstone
Second Place – Bruce Schneider
Third Place – Rick Scott
Masters Over 70
First Place – Pete Haina
Second Place – Jack Scow
Third Place – Ed Myska
Fourth Place – Frank Pinto
Classic Physique Results
Masters Over 35
First Place – Roderick Jackson
Second Place – Corey Simpson
Third Place – Tim Tevin
Fourth Place – Allen Kendrick
Fifth Place – Mustafa Juber Khater
Masters Over 40
First Place – Corey Simpson
Second Place – Hemradj Mulai
Third Place – Tim Tevin
Fourth Place – Allen Kendrick
Fifth Place – Jason Salinas
Masters Over 50
First Place – Brad Helm
Second Place – Charles Jones
Third Place – Randy Watson
Fourth Place – Phil Martin
Fifth Place – Vince Gentile
Masters Over 55
First Place – Randy Watson
Second Place – Phil Martin
Third Place – Thomas Mabon
Fourth Place – Tramell Taylor
Fifth Place – Gregg Russo
Masters Over 60
First Place – Alfred Scaccia
Second Place – Bruce Schneider
Third Place – Martin Burger
Fourth Place – Michael L. Holloman
Fifth Place – Rick Scott
Men’s Physique Results
Masters Over 35
First Place – Michael Ferguson
Second Place – Ben Duke
Third Place – Matt Smith
Fourth Place – Derrick Felton
Fifth Place – Bruce Nolte
Masters Over 40
First Place – Michael Ferguson
Second Place – Michael Anderson
Third Place – Kevin Reeder
Fourth Place – Ben Duke
Fifth Place – Matt Smith
Masters Over 45
First Place – Michael Ferguson
Second Place – Michael Anderson
Third Place – Kevin Reeder
Fourth Place – Dejuan Springer
Fifth Place – Mark Lancaster
Masters Over 50
First Place – Kevin Reeder
Second Place – Byron Archie
Third Place – Mark Lancaster
Fourth Place – James Johnson
Fifth Place – Rick Thomas
Masters Over 55
First Place – Daryl King
Second Place – Vincent Tushis
Third Place – Michael Samitt
Fourth Place – Alex Aguilar
Masters Over 60
First Place – Vincent Tushis
Second Place – Franklin Ausler
Third Place – Vincent Ramos
Women’s Bodybuilding Results
Results coming soon
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Figure Results
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Bikini Results
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Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Pittsburgh Pro Masters 2021. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
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.