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Hampton Morris Sets Youth World Record With 155-Kg Clean & Jerk
Hampton Morris impresses with a new youth world record in the Clean & Jerk.
Hampton Morris competed in the Junior Pan-American Weightlifting Championships in Manizales, Colombia looking to make some noise. That is exactly what he did in a big way. On Saturday, July 10, Morris set a youth world record with a 155-kg (341.7lb) clean & jerk.
The 17-year-old weightlifter competing in the 61-kg weight class stepped up and made it look easy. His father and coach, Tripp Morris, captured the record-setting lift and proudly shared it via Instagram.
There is something special about a young competitor. It could be the raw talent and strength at such a young age or it could be the maturity and patience that is present. Hampton Morris displayed both early in his life. He began entered his first competition back in July of 2016 and has been setting records ever since. Morris credits his father for getting him involved in the sport.
Hampton Morris began his day on Saturday with a failed snatch attempt of 112 kg (246.9lb). He was successful on his second attempt to lock in the weight. Morris was successful on all three attempts of his clean & jerk. Prior to setting the record, Morris hit a 145-kg (319.7lb) and 151-kg (332.9lb) lift. He finished with a total of 267 kg (588.6lb) total when the two lifts when added together.
After completing this lift, Morris now holds 15 American records. He is one of four people who have set a Youth record at an international meet, joining Harrison Maurus, Clarence Cummings Jr., and Cheryl Haworth.
Morris beat out his Senior American record of a 154-kg clean & jerk that he set during the 2021 USAW National Championship in Detroit. Prior to that, Morris came out on top during the Rouge Fitness “Bella Complex” challenge. Morris competed in the Male Light division and scored 145.2 kg (320lb).
The current Senior world record in the clean & jerk is 174 kg held by Indonesia’s Eko Yuli. The 2020 Tokyo Olympic Games will take place from July 23-August 8, where this record has a chance to be bested. Maurus and Cummings Jr. will be representing Team USA at the event.
With competitors like Hampton Morris leading the way, the United States has a chance to make a serious impact in the net Olympic cycles. Morris is already a force and that will only continue as he continues to mature and get even stronger.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
George Farah Warns Bodybuilders: Stop Old School Bulking And Cutting
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George Farah favors building muscle slowly rather than old school bulking and cutting and warns of dire consequences.
George Farah is a legendary bodybuilding coach. He has also been much more vocal in the past decade about how his perception is changing as to what a pro bodybuilder needs to succeed. In fact, Farah believes that as bodybuilding culture changes – the training and dieting has not caught up and it’s endangering athlete health. In our latest GI Exclusive interview, George Farah warns against old school bulking and cutting in bodybuilding. He fears it will raise high blood pressure and lead to damage to kidneys and the liver.
Heart health and high blood pressure has been a topic we’ve discussed previously during our GI Exclusive interviews. That’s why we decided to turn to the bodybuilding guru himself – George Farah – for his take on how to avoid high blood pressure as a mass monster bodybuilder. His answer expands past blood pressure and also into liver and kidney health as well.
George Farah worries that the current culture of bodybuilding is leading to more health risks than necessary for athletes. Much like other individuals we have interviewed recently, Farah believes mass monster culture is leading to younger bodybuilder getting too big, too fast. More specifically, be believes that the old school method of bulking and cutting is no longer the best way to prep as a pro bodybuilder.
Bulking and cutting has been a very common way for pro bodybuilders to train and diet for decades. In short, in involves eating more to bulk up muscle in the off season and then cutting down during competition prep. This allows for a shredded and conditioned look after adding some significant size.
This is of course not the only way to prepare. Bodybuilders like Dexter Jackson have long since focused on staying lean all year and building muscle slowly rather than going through bulking cycles. While bulking itself can be done clean – there are many who will dirty bulk to put on as much weight as possible. Not all of it is muscle and the cutting phase becomes more challenging.
George Farah believes that with the changes in bodybuilding today – bulking has become more dangerous. Especially dirty bulking. There are more powerful supplements and drugs being taken by bodybuilders. Not only that – but the overall size of bodybuilders has increased since the golden age of the sport. This makes the bulking and cutting phase much more dangerous.
The mass amounts of food needed to eat during bulking will inevitably lead to health problems. High blood pressure and possible future heart issues is just one of them. All of the food and ingredients a person eats needs to be processed through the liver and kidneys. During consistent bulking every year – this can over time do some serious damage to both organs.
In our previous segment with George Farah, he claimed that if a bodybuilder can’t see his or her abs during the off season – then they are doing something wrong. This same mentality goes into his view on bodybuilder health. In the chase for building as much muscle as fast as possible – unnecessary risks are being taken. These risks won’t show the true significance of the damage until many years down the road. It’s easy for young people to avoid thinking about it. Life seems long and possible danger is so far away.
It’s just like cigarettes – consistent use in the long term can lead to serious health issues. But millions of people smoke every year. It’s short sighted. It’s focusing on the short term benefits over the long term losses. George Farah has had enough of it. Much like our past few videos – he desperately warns the new generation to actually think ahead. “There is life after bodybuilding,” Farah says multiple times in this video. He can’t stop repeating it. He hopes it eventually starts changing the culture.
You can watch George Farah go into detail about blood pressure in bodybuilding, bulking, and cutting in our latest GI Exclusive interview segment above.
How To Use SR9009 & Cardarine
In this podcast, Nelson Montana talks about SR 9009 & Cardarine. Two widely used research peptides that people are using to improve their physique. Paradigm Peptides is my current recommendation. Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 &…
Complete Guide To Your Summer Shred Meal Plan
Looking to shred for that summer body can be hard, but this summer shred meal plan can work wonders for that physique others will envy.
We all want that summer body to show off at the beach or at those backyard barbeques. Taking our shirts off and seeing those six pack abs will make others envious of the hard work you’ve put in to carefully crafting and sculpting your shredded aesthetic. Having a solid summer shred meal plan is exactly what you want most for it will lay the blueprint for exactly what needs to happen for you to see those desired gains. With strict attention to detail and a mental will to get it done, these gains are right around the corner for you to see.
Many of these gains occur in the kitchen and while it can be easy to want to snack and indulge in those sweet treats, that is one quick way to kill all your gains. During these summer months, those drinks may be flowing as well, but really working to limit those unwanted calories will help ensure you don’t drink away those gains either. Sticking to a plan for a limited time will only give you confidence and something to be proud of long term.
Let’s take a look at some tips for the summer shred meal plan so you see the gains you want most when it comes to changing your body composition. That shredded aesthetic is something to certainly envy and will only get better the more confidence you have.
Summer Shred Meal Plan Tips
1. Eat small meals throughout the day
Eating smaller meals throughout the day will keep your metabolism moving so you constantly burn fuel. This will ensure nothing is left over to be stored as fat and will also help curb your appetite since you will always be supplying your body with nutrients to thrive (1).
2. Carefully watch macros
Watching your ratio of macros is important for you really want to focus on higher protein content and lower carbs and fat. Higher protein will assist with muscle growth and recovery so you see real gains and will also keep you full for longer. It is important to get enough carbs and fat, but knowing the amount to eat is important for your personal journey (2).
3. Be cautious of what time you eat
Be weary about when you eat and what you eat at that time. This is more important at night, for you don’t want to eat too late and give that food a chance to be stored as fat.
4. Clean food only
This may go without saying but eating clean food, like greens and lean meat, will provide great energy and muscle growth while giving you clean and effective sources of nutrients to really thrive, both inside and out of the gym.
5. Don’t drink all your calories
The occasional beverage is of course fine but don’t fall into the trap of drinking back all the calories you’ve lost. Alcohol tends to be high in carbs and sugar, the two things you want to avoid. Plus, if you indulge a little too much, it can invite those carby and sugary foods you really want to avoid (3).
6. Get adequate amounts of food and nutrients
Make sure to eat enough. A diet should not be about starving yourself and in order to function in the gym and in life, you really need to focus on getting enough food and at the right times.
7. Drink plenty of water
Hydration is vital, especially in these summer months. Getting enough water throughout will help you function properly and can keep you full (4). When you feel the urge to snack, drinking a glass of water can potentially help curb that hunger until your next meal.
Mix In Strength Training & Cardio
While the summer shred mainly occurs in the kitchen, for eating a balanced and proper diet is absolutely key to seeing those gains, a good training routine can work wonders for you. Training at least three times a week and focusing on compound exercises ensures you get the most out of your output and that your muscles get some serious work done. Working both upper and lower body muscles will enhance muscle growth and will help change your body composition so you see the desired physique others will certainly envy (5). With some cardio mixed in, keeping it light will advance your health and allow you to drop some extra fat that may be stored, but on the whole, a good strength training routine will be exactly what you need to thrive inside and out of the gym.
Supplements For Added Support
Along with a good diet and proper training comes supplementation. What supplements can do are enhance your health and performance by giving you that extra boost with great ingredients and a powerful formula. Something like a pre-workout can give you energy and provide for muscle pumps while a protein powder can enhance growth and recovery for those post-workout needs. But often times, especially when looking to lose weight, we need an extra boost and a fat burner comes into play. Able to suppress our appetite, kickstart our metabolism, and aid in burning stubborn belly fat, a good quality fat burner can work wonders when looking to get that summer shred going (6). Enhanced ECA Shred is a top tier fat burner to give you the best boost for fat loss and energy so you see all those desired goals come to life.
Enhanced ECA Shred is that advanced fat burner to target fat loss, provide for insane energy, and put a stop to your appetite. This stack consists of ephedrine, caffeine, and aspirin to pump you with powerful ingredients in an effective formula.
Wrap Up
That summer shred meal plan you want most can provide you with the structure to really have that shredded aesthetic you want most. By focusing on these details, you give yourself the best chance at growth and those body composition changes that others will envy. While it isn’t easy, it is more than possible and takes determination and will to make the change in order to see these gains come to life.
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
Paoli, Antonio; Tinsley, Grant; Bianco, Antonino; Moro, Tatiana (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, William J. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Suter, Paolo M. (2005). “Is alcohol consumption a risk factor for weight gain and obesity?”. (source)
Popkin, Barry M.; D’Anci, Kristen; Rosenberg, Irwin H. (2010). “Water, Hydration and Health”. (source)
Jamka, M.; Madry, E.; Krzyzanowska-Jankowska, P.; Skrypnik, D.; et al. (2021). “The effect of endurance and endurance-strength training on body composition and cardiometabolic markers in abdominally obese women: a randomized trial”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
How To Improve Lat & Pec Flexibility For Bodybuilding
Better flexibility in your lats and pecs will provide for more efficient workouts and better gains.
Our lats and pecs are two huge muscles in the body, and when it comes to our bodybuilding goals, these two muscles drive our physique and ability to seriously lift big weight. Either a pulling or pushing motion, these two muscle groups have the ability to seriously affect our output and overall range motion. Tight pecs can affect your shoulder mobility causing unwanted pain and injury and tight lats can cause back pain you just don’t need.
Let’s dive right into this because you deserve to see those gains really come to fruition. We’ll explore what flexibility is, why it matters, and the role that both your pecs and lats play when it comes to your bodybuilding goals. And of course, we’ll provide some great exercises to get you well on your way to having better flexibility.
What Is Flexibility?
Flexibility is the quality of bending easily without breaking. It is the range of motion in a joint or a group of joints to move through a complete range of motion effectively. This typically allows a movement to happen passively, thus allowing us to hold a certain stretch without any pain in that joint or the joints surrounding it. This could be anything from holding a static stretch to bending down for something or getting out of bed. Flexibility varies from person to person given the differences in muscle length and can increase with exercise and stretching (1).
Why It Matters
Improved Posture: Increasing flexibility can allow proper alignment of your body and fix imbalances.
Less Pain: By lengthening your muscles, you will alleviate pain and avoid injuries you don’t need.
Increase Strength: Your muscles will have more room to find tension, thus increasing muscle growth.
Enhance performance: Being more nimble will allow for quicker movements and better efficiency.
Benefits Of Strong, Flexible Lats
Your latissimus dorsi, or lats, are the biggest muscle in the back and spans the width of your entire back. It controls the movement of your shoulders and provides for that V-shape bodybuilders love. Your lats help maintain strength in the upper body, including your back, shoulders and arms and provides stability along with your core for better posture. Many pulling motions are enhanced with strong and flexible lats (2).
Benefits Of Strong, Flexible Pecs
Your pecs are two large muscles on both sides of your chest: the pectoralis major and the pectoralis minor. Your pectoralis major spans half of your upper chest and is comprised of two heads which attach to your upper arms. Your pectoralis minor lies beneath the pec major and helps control structures on your back side. It attaches to your core and helps pull the shoulders down and aids in breathing. Having a strong and flexible chest means better posture and better breathing which will improve exercise performance and your everyday lifestyle (3). Providing strength for big lifts and pushing motions, having a big chest is a draw for many bodybuilders to really improve confidence.
Best Exercises For Improving Flexibility In Your Lats & Pecs
Lats
Foam Rolling
Using a foam roller, lie on one side, keeping your spine neutral. Gently roll back and forth from your low back to your underarm. Stop on any spot that may be tight. Switch sides and repeat for your desired amount of reps.
Check out our list of the Best Foam Rollers here!
Wall Press
Standing a few feet from a wall, face the wall and hinge at the hips bending forward. With your palms on the wall about hip height, hold for around a minute and release. Repeat for desired number of reps.
Squat Lat Stretch
Find a fixed object, like a bar or sturdy chair. Grab the object and squat down, your feet around shoulder width apart. Relax the back and stay grounded as you lean into that squat. Go as low as possible without causing unwanted pain. Once in the bottom of the squat, your arms will be straight above your head. Breathe deep in and out as you relax deeper. Hold for a minute and release. Repeat for your desired number of reps.
Pecs
Bent Arm Wall Stretch
This will allow you to stretch both sides. Place one leg in front of the other and place the opposite arm against a wall or another fixed point. Your arm will be roughly at a 90-degree angle. Lean gently into the stretch really feeling the stretch in your pecs. Moving your arm to different heights can target other areas of your chest as well. Hold for however long you would like and switch sides, repeating the same steps.
Above The Chest Stretch
This can be done seated or standing, whatever is comfortable. Choose your position and interlock your fingers, raising your arms above your head. Move your elbows down as you squeeze your shoulder blades together. Hold for a moment and release, then continue for your desired amount of time.
Standing Chest Expansion
With your feet around hip-width apart, gently soften your knees and keep a flat back. Lace your fingers together behind your back and push your knuckles to the floor, opening your chest out and up as you do. Hold for your desired amount of time and release.
Wrap Up
Your lats and pecs are two very important muscle groups for a host of reasons. Everything from better breathing, to enhanced posture, and breathing assistance can all work to improve strength and exercise performance. On top of that, both will aid in that desired physique you want most. Flexibility in both means a better quality of life both inside and out of the gym and is important for keeping you physically healthy as you partake in those grueling workouts. These exercises will help enhance flexibility in both your pecs and lats so you see that change you want. Don’t neglect these two muscle groups and really work to get them as flexible as possible for those desired gains to show.
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
Bushman, Barbara A. (2016). “Flexibility Exercises and Performance”. (source)
Naalla, Ravikiran; Raju, Pradeep; Sharma, Mukesh; Bhattacharya, Sameek; Jha, Manoj (2019). “Technique and Outcomes of Pedicled Latissimus Dorsi Myocutaneous Flap For Oncologic Defects Around the Clavicle”. (source)
Takashima, S.; Nozoe, Masafumi; Ando, H. (2017). “Effects of posture on chest-wall configuration and motion during tidal breathing in normal men”. (source)
5 Best Exercises You Can Do at the Gym, According to Personal Trainers
These Are The Best Exercises According To Fitness Trainers
No matter who you are, where you are from, or what you do, you’ll need some guidance and coaching when you start working out. Since everyone starts at a square zero in the gym, you want to stay clear of the bro scientists and look for advice from pros with a track record.
Every fitness noob wants to know how they can jump ahead in their muscle-building conquest. While there are no shortcuts in bodybuilding, we’ve put together a list of five exercises that are endorsed by certified personal trainers to boost your muscle gain.
Push-Ups
We’re sure you’ve seen pigeon-chested people in your gym who’ve been doing all the fancy TRX, dumbbell and machine exercises but to no effect. And then there are some dudes who credit push-ups for their bulging pecs.
According to Ben Booker (Second Chance Fitness), the great thing about push-ups is that there are so many variations of the exercise that anyone can do it – no matter their experience level.
Squats
We’re sure you’re not surprised at finding the squats on this list. The squats are the king of leg exercises and have Mike Dewar of J2FIT Strength and Conditioning as their backer. the squats are a functional (multi-joint) exercise and can help with building overall strength, stamina, and conditioning.
Performing the exercises mentioned in this article with the correct form is of utmost importance. Using incorrect posture or momentum can result in an injury and keep you out of the gym for weeks.
Burpees with a Jumping Knee Tuck
If you’ve never tried the burpees before, you’re in for a surprise – a big painful surprise. Burpees are one of the major reasons why CrossFit athletes are in great shape and conditioning.
Patrick Frost (Nike Master Trainer) recommends performing the burpees with a jumping knee tuck over the vanilla version. The jumping knee tuck works the abs while the burpees give the extra metabolic push.
Cable Face-Pulls
Cable face pulls are one of the most underutilized shoulder building exercises. They can help in developing boulder shoulders as they work your medial and posterior deltoid heads.
As per Ridge Davis (Ridgid Fitness), the cable face-pulls are a great exercise for correcting rounded shoulders and poor upper-body posture. If you spend long hours looking at your phone or sitting at your computer, don’t skip these.
Deadlifts
We’ll be summing up the article with another compound lift. “The deadlift is one of the best exercises when you’re looking to build muscle and practical strength—so, basically, the two main reasons you work out,” says Mike (J2FIT).
Even better than that, though, developing the ability to handle heavy loads has been shown to boost anabolic hormone levels and increase muscle synthesis, which can help your body reach peak performance levels.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How The Deficit Deadlift Enhances Your Overall Deadlift
Deficit deadlifts can create better range of motion for increased growth to only enhance our overall deadlift.
We all know the deadlift is one of those big three powerlifting exercises, but there are variations to try like deficit deadlifts that can work wonders for our gains. By putting these into our routine, we work to tackle all issues related to strength, range of motion, and explosivity by working with an elevated surface and giving ourselves a nice added challenge. Deficit deadlifts are certainly not something you want to forget for they enhance your overall deadlift, and other lifts for that matter, greatly.
The deadlift as a whole allows for better strength and growth in the legs and low back as you seemingly lift a massive amount of weight in a test of mental will and sheer strength. This lift also works on balance and stabilization with an increased sense of staying grounded, as your feet must be firmly planted to keep from causing unwanted pain and injury. With deficit deadlifts, you only work to enhance all of these and then some.
Let’s take a look at deficit deadlifts and see what’s so great about this deadlift variation. From what it is, to muscles worked, and the benefits surrounding this lift that affects your overall growth and deadlift performance, adding deficit deadlifts into your routine may prove to be the answer for all your lifting wants and needs.
What Are Deficit Deadlifts?
Deficit deadlifts are any type of deadlift that requires the athlete to be on an elevated surface, most likely two blocks or raised pads. The point of this is to increase range of motion and create a challenge to the lift so you see maximum gains. The height of the elevated surface depends on certain things like your height, arm length, flexibility, and amount of desired weight lifted. The higher the elevation becomes, the more difficult the lift can be. This can be done with the traditional deadlift, sumo deadlift, and others (1).
Muscles Worked
The deadlift exercise as a whole tends to work many muscles and is considered to be a great full body lift. A traditional deadlift can work muscles like your lats, traps, quads, hamstrings, core, and forearms. But when you put this lift into a deficit, the main muscles change and put more strain on the posterior chain muscles, including your hamstrings, quads, and lower back. As a result, form and taking proper care when it comes to amount of weight lifted is very important as you look for the best out of each and every lift.
Benefits Of Deficit Deadlifts
When it comes to performing deficit deadlifts, the benefits of this great lift will prove to be effective in the long run. With increased range of motion, you start to get the most out of each lift in terms of growth and overall performance. Benefits of deficit deadlifts include:
Increased growth: Really work to build hypertrophy in your legs and back by giving your muscles a good chance at growth.
Better range of motion: The elevated surface allows for better range of motion to work those muscles differently (2).
More time under tension: With greater range of motion, you increase time under tension, putting your muscles through more strain and giving them the option to grow.
Better speed off the floor: Increase explosivity off the floor for better power output and development that will translate over into performance (3).
Reinforce form: By having to really focus on technique to avoid unwanted pain and injury, when it comes to performing regular deadlifts, you will be better off (4).
Change it up: By adding in deficit deadlifts, you work to change up your workout routine to add variety so your muscles are constantly being worked differently.
How To Perform Them
Here are the steps for performing the deficit deadlift:
Set the platform or tool you are using for the elevated surface on the floor and set up your bar.
Standing with your feet around shoulder width apart, set yourself up on the elevated surface.
Grab the bar with your desired grip, lower the hips, and engage your core as you start to feel the weight you’re about to lift.
When ready, drive the weight off the ground and perform a traditional deadlift exercise. Be sure to keep your core engaged and your body tight with no rounding of the back.
Gently lower back down and repeat for your desired number of reps.
Featured Supplement For Deficit Deadlift Gains
When it comes to these big lifts and our ability to really see that desired growth and performance, having solid supplementation will prove to be very effective. For many of us, the staple supplements tend to take over our shelf, including things like a pre-workout, protein powder, and multivitamin. Others like fat burners or testosterone boosters can work wonders for those of us who need an extra boost to fat loss or testosterone levels, but when looking to seriously bulk and increase strength and size, we should look no further than to creatine to get this job done (5).
Kaged Muscle CreaClear
Code GENIRON10 For 10% Off
Kaged Muscle CreaClear is perfect for muscle building and increasing strength and size. With zero artificial colors or flavors, this product contains no banned substances and will work for your bulking and recovery needs.
Kaged Muscle CreaClear is the perfect muscle building creatine supplement for anyone looking to improve strength and size while still optimizing recovery between workouts. As a great product to accelerate muscle gain and bulking, this will help fuel muscle strength and power, reset for better muscle recovery, and aid in high-intensity work with increased focus. With zero artificial colors and flavors, this product contains no banned substances and is a fantastic creatine monohydrate on the market.
Price: $19.99
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Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
Deficit deadlifts have the ability to really enhance our overall deadlift so we see those gains we want most. By working with an elevated surface, not only do we target range of motion, but also time under tension which can lead to better growth. Give deficit deadlifts a try to add variety and a challenge to your workouts. You won’t be disappointed by the results.
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
Lanham, Sarah N.; Cooper, James J.; Chrysosferidis, Peter; Szekely, Brian; et al. (2019). “Exercise Technique: Deficit Deadlift”. (source)
Gadomski, Stephen J.; Ratamess, Nicholas A.; Cutrufello, Paul T. (2018). “Range of Motion Adaptations in Powerlifters”. (source)
Thompson, Brennan J.; Stock, Matt S.; Shields, JoCarol E.; Luera, Micheal J.; et al. (2015). “Barbell Deadlift Training Increases the Rate of Torque Development and Vertical Jump Performance in Novices”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist, Jonas; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patients With Low Back Pain Benefit From Deadlift Training?”. (source)
Francaux, M.; Poortmans, J. R. (1999). “Effects of training and creatine supplement on muscle strength and body mass”. (source)
Best BCAA Supplements For Muscle Growth & Recovery (Updated 2021)
These BCAA supplements are sure to enhance training and performance through their ability to grow muscle and increase recovery.
Branch chain amino acids, or BCAAs, have long sat on shelves as popular supplements for athletes of all experience levels to boost their training and improve all aspects of a workout and recovery regimen. Working to enhance muscle growth, reduce muscle soreness and exercise fatigue, and prevent muscle wasting, BCAAs hold a variety of benefits for your health and performance.
What Are BCAAs?
Amino acids are organic compounds which provide the foundation for protein. There are 20 amino acids that make up protein, but of those 20, nine are considered essential amino acids which are not produced by the body but are essential for muscle growth. Three of these essential amino acids are branch chain amino acids (BCAAs): isoleucine, leucine, and valine. Differing in their chemical structures, BCAAs work to stimulate protein synthesis and increase that much desired muscle growth.
The three branched-chain amino acids are:
Leucine: Helps with protein synthesis and boosts growth hormone which promotes muscle gains and support of healthy muscles (3).
Isoleucine: Tackles some fat burning needs to aid in that desired change to body composition by using stored fat for fuel (4).
Valine: Works against tryptophan, an amino acid producing serotonin, to delay fatigue and keep you working hard (5).
BCAAs matter because they work to stimulate muscle protein synthesis, along with help from essential amino acids (EAAs). As a great supplement to use for intra-workout needs, all of the benefits to growth, recovery, delayed fatigue, and body composition changes will work to give you the most out of every workout. We all know we need a protein supplement and pre-workout and having an intra-workout product to boost our gains during the workout is icing on top.
Benefits Of BCAAs
Increase muscle growth: Repair, grow and add new muscle tissue and aid in the process of protein synthesis (1).
Reduce fatigue: Decrease levels of tryptophan in the brain and raise levels of serotonin.
Decrease muscle soreness: Lowers levels of key enzymes that play a role in exercise-induced muscle damage to improve recovery (2).
Prevents muscle wasting: Restores lost amino acids in the muscles to keep them primed.
We put together a list of the top BCAA supplements out there to give you the best chance at finding one that works for you and all of your performance goals. From reputable and high-quality brands, these will surely work for your muscle-building and performance enhancing goals.
Best BCAA Supplements For 2021
Best Overall BCAA
When looking for the best BCAA supplement around, it can hard to find one with great ingredients, an advanced formula, and proven benefits. But with a supplement like this from Performance Lab, it is possible to have the best of all worlds.
Performance Lab SPORT BCAA
Total BCAAs
3,000mg
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
6 NutriCaps
Best Way To Take
Take 2-4 capsules 45-60 minutes pre-workout and reload with 2-4 capsules immediately post-workout.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. For healthy daily use, it can support immune defenses and is a safe, natural way to support your overall training regimen. Performance Lab’s NutriGenesis technology is innovative and mirrors the natural processes found in nature in their lab to produce high quality and easily absorbed nutrients.
With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Pros
Great ratio of BCAAs
5 ingredients total
Clean and vegan friendly formula
Innovative NutriGenesis process ensures all of those nutrients are properly absorbed
Cons
Premium priced option
Can only buy directly from their website
Price: $35.10
Best For Repair & Recovery
While BCAA supplements can work for a number of benefits, repair and recovery are vital benefits to keep in mind. This can ensure you see growth and bounce back faster for better workouts.
Transparent Labs CoreSeries BCAA Glutamine
Total BCAAs
8,000mg
Calories
10
Carbs
2g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with 10-12 oz. of water before or during your workout.
Transparent Labs CoreSeries BCAA Glutamine offers all the benefits of a BCAA supplement with the added benefit of L-glutamine in the formula. Designed for the best BCAA for repair and recovery, Transparent Labs has crafted a 100% clean formula with a transparent label so you know exactly what you are getting. With active ingredients both clinically researched and dosed, there are zero harmful additives to this BCAA supplement. Each serving of 14 grams is designed to stimulate protein synthesis, reduce muscle fatigue, and enhance your overall performance, all while aiding in recovery and repair.
With 5 active ingredients, CoreSeries BCAA Glutamine works with a 2:1:1 ratio of BCAAs for all of the intended effects and benefits. The added bonus of this supplement is 5,000mg of glutamine. Glutamine is a naturally occurring nonessential amino acid and is the most abundant free amino acid in human muscle. It plays a major role in protein synthesis, inhibiting protein breakdown and muscle degradation, and reducing fatigue while providing immune health (5). Placed into this great formula is coconut water powder which is a rich source of electrolytes with a host of other overall health benefits. Transparent Labs CoreSeries BCAA Glutamine is a solid option for all of your recovery and repair needs.
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Transparent Labs BCAA Glutamine is designed for repair and recovery and is a 100% clean formula. With 5 great ingredients, the added glutamine works for better growth and reduced fatigue.
Pros
Fully transparent label
From a reputable company
Clinically dosed ingredients with no harmful additives
High amount of glutamine and additional coconut water powder are great
Cons
Premium priced option
Only available through their website
Must mix it well to avoid grittiness
Price: $39.00
Use the promo code GENIRON10 for 10% off!
Best For Performance
While these supplements will all help with performance, having one specifically designed to optimize your goals is huge. With innovative formulas, these products like Pro Contest can seriously boost your gains.
National Bodybuilding Co. Pro Contest BCAA
Total BCAAs
4,000mg
Calories
0
Carbs
0g
Number Of Servings
45
Serving Size
1 scoop
Best Way To Take
Mix 1/2 scoop with 9-10 oz. of your desired beverage pre- or post-workout, or between meals.
National Bodybuilding Co. Pro Contest BCAA is one of those supplements you need to upgrade strength, endurance, and recovery faster than before. Naturally sourced ingredients and a side effect free guarantee, this formula will work to build muscle and recovery, stop muscle breakdown, boost athletic performance, and is great for all types of training. Tested and formulated from clinical studies, this supplement is safe for all your performance and recovery needs.
A great ratio of the BCAAs L-leucine, L-isoleucine, and L-valine will work for muscle endurance and hypertrophy in the gym. Containing 1,000mg of glutamine, this will prove to be more than beneficial in repair, recovery and fighting off inflammation. The added bonus of this BCAA supplement is vitamin B6, one of the key players in muscle growth. It can promote red blood cell count, boost the amount of oxygen in your muscles, and enhance nitric oxide for performance and endurance (3). By elevating your overall athletic lifestyle and keeping you going, National Bodybuilding Co. Pro Contest BCAA is the best for reducing fatigue and keeping you going strong.
National Bodybuilding Co. Pro Contest BCAA is great for improving strength, endurance, and recovery. Naturally sourced ingredients are put into an awesome formula for the best results.
Pros
A clean ratio of BCAAs
45 servings is appealing with added glutamine and vitamin B6
Non-GMO and gluten free
No harmful additives
Cons
Only sells directly from their website
Only ships to American and Canadian customers
The only flavor is fruit punch
Price: $38.00
Check out our individual review for National Bodybuilding Co. Pro Contest BCAA here!
Best Vegan BCAAs
For those looking for vegan options either by lifestyle choice or curiosity, it is possible to find them. Working with certain ingredients and manufacturing processes ensure these supplements are conducive to any diet.
Performance Lab SPORT BCAA
Total BCAAs
3000mg
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
6 NutriCaps
Best Way To Take
Take 2-4 capsules 45-60 minutes pre-workout and reload with 2-4 capsules immediately post-workout.
Performance Lab SPORT BCAA is a versatile performance and muscle boosting supplement in the convenience of a capsule. SPORT BCAA can elevate strength and endurance, block muscle breakdown and soreness, and optimize muscle growth and recovery. For healthy daily use, it can support immune defenses and is a safe, natural way to support your overall training regimen. Performance Lab’s NutriGenesis technology is innovative and mirrors the natural processes found in nature in their lab to produce high quality and easily absorbed nutrients.
With a solid ratio of 2:1:1 of L-leucine, L-isoleucine, and L-valine, it makes this supplement very easy to absorb and makes it versatile for all athletes. L-leucine works with protein synthesis and muscle growth, L-isoleucine helps transport oxygen to muscles and support healing, while L-valine optimizes muscle tissue growth and repair. As a result of the easy absorption and ability to refuel quickly, Performance Lab SPORT BCAA is a great supplement for that boost in performance.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Pros
Great ratio of BCAAs and 5 ingredients total
Clean and vegan friendly formula
Innovative NutriGenesis process ensures all of those nutrients are properly absorbed
Cons
Premium priced option
Only available directly from their website
Price: $35.10
Best For Muscle Gain
Along with recovery, you want your BCAA supplement to assist you with muscle gains. Kaged Muscle has a great product designed for your toughest workouts to really boost muscle.
Kaged Muscle In-Kaged
Total BCAAs
5g
Calories
5
Carbs
1g
Number Of Servings
20
Serving Size
1 scoop
Best Way To Take
Take 1 scoop with desired beverage.
Kaged Muscle In-Kaged is solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. As a health forward brand, Kaged Muscle keeps performance in mind for both men and women who want results with a clean product. Award winning and third party tested, this supplement is accurate and comes from a reputable company.
No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes. A ratio of 2:1:1 BCAAs powers the Muscle Fuel Matrix to give you all the growth and strength gains you hope to see. The Endura-Pump Matrix contains L-citrulline, beta-alanine and coconut water powder, while the Neuro-Energy Matrix consists of taurine, L-tyrosine, and caffeine.
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Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Pros
Solid ingredients have great effects on your muscles and energy
Three matrices are nice to effectively use the ingredients
Cons
Price is slightly higher compared to others
Often times doesn’t mix the best
The label doesn’t fully disclose any added ingredients
Price: $27.99
Use code GENIRON10 for 10% off!
Best Intra-Workout
While you can take BCAA products on either end of your workout, having one that is geared for those mid-workout needs is awesome. This will ensure no gains go to waste as you work those muscles hard.
NutraBio Alpha EAA
Total BCAAs
6g (plus 2,200mg EAAs)
Calories
5
Carbs
1g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 8-10 oz. of water before, during, or after exercise.
NutraBio Alpha EAA is unlike any other amino acid product out there, for it not only delivers a healthy dose of EAAs and BCAAs, but also includes ingredients to round out a novel formula to promote focus, recovery, and hydration. This supplement can improve brain function, enhance mental acuity and memory, balance cortisol levels, and increase power output and muscle contractions so you maximize your supplement routine as best you can.
A non-stimulant source of energy, this product ensures superior hydration and recovery with increased amino uptake and absorption. At a great price with five amazing flavors, Alpha EAA is a sure bet to bring your training, performance, and recovery to the next level. NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance.
NutraBio Alpha EAA is a novel formula to promote better focus, recovery, and hydration. A non-stimulant source of energy offers the best benefits with quality amino uptake and absorption.
Pros
Full of clean and effective ingredients at great dosages
Promotes focus, recovery, and hydration
Reasonably priced product with five great flavors to choose from
From a reputable, transparent, and honest company in NutraBio
Cons
It does contain artificial sweeteners like sucralose and acesulfame potassium
Price: $34.99
Check out our individual review for NutraBio Alpha EAA here!
Best For Fatigue Reduction
Busting through fatigue can enhance any workout. This will keep you going longer and harder for increased gains all around.
Enhanced Anabolic IV
Total BCAAs
8,000mg (plus 1,750mg EAAs)
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
2 scoops
Best Way To Take
Take 2 scoops any time of day.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Packed with 23 highly effective ingredients, this product can promote protein synthesis and decrease fatigue to keep your workouts as ferocious as they need to be to see great gains. This advanced formula has six blends to really deliver all of the benefits. They include: clinically dosed amino acid blend, nitric oxide blend, non-stimulant nootropic blend, electrolyte blend, B vitamin blend, and a fat oxidation and muscle insulin sensitivity blend.
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Pros
Effective ingredients and great blends
Contains EAAs as well to encourage muscle growth
Price is good
Cons
There are a lot of ingredients for a BCAA product so diligent research is required
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here!
Best For Women
Finding the right product for women is important for your needs may be slightly different than men. With certain ingredients at specific dosages, it is great to have top tier options out there.
IdealFit Ideallean BCAAs For Women
Total BCAAs
3,000mg
Calories
10
Carbs
3g
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 8-16 oz. of water.
IdealFit Ideallean BCAAs for Women is a solid women’s BCAA supplement to provide high quality BCAAs with a great fat loss blend. Zero carbs, fat, or calories is a great benefit to this supplement to keep you dedicated to your fitness journey. Specifically designed for women, this BCAA supplement will maximize weight loss and kickstart lean muscle growth and is perfect for those looking to improve muscle recovery, burn fat, and build that lean muscle.
Full of vitamins and minerals, as well as those desired BCAAs, the Fat Loss Blend consists of 8 ingredients including CLA, L-citrulline, and L-glutamine. CLA works to aid in weight loss as well as improve exercise performance, while L-citrulline can decrease fatigue and muscle soreness while also increasing exercise capacity. L-glutamine has a huge role in protein synthesis for that lean muscle growth and also stops muscle degradation and reduces fatigue. With great ingredients and proven results, IdealFit Ideallean BCAAs For Women is a great supplement designed for her.
IdealFit Ideallean BCAAs For Women provides high quality BCAAs with a unique fat loss blend. Packed with vitamins and minerals, 8 ingredients work well with this advanced formula.
Pros
Good ratio of BCAAs and great dose of B vitamins
Designed specifically for women
Benefits of weight loss and improved circulation are an added bonus
Cons
Price is okay
Some of the ingredients are under-dosed
Price: $24.94
Best Long-Lasting Results
You want your gains to stay and BCAA supplements can help keep those results long lasting. Premium products like Intra Surge are perfect for achieving that.
Jacked Factory Intra Surge
Total BCAAs
5g
Calories
0
Carbs
0g
Number Of Servings
20
Serving Size
1 scoop
Best Way To Take
Mix 1 scoop with 12-20 oz. of water and consume during your workout.
Jacked Factory Intra Surge is a premium intra workout supplement backed by science designed to boost muscle tissue growth and inhibit muscle tissue breakdown. Other benefits include increasing energy, focus, and stamina, as well as workout performance. Great for anyone from every day gym-goers to elite athletes, Intra Surge can be taken before, during, or after training to really peak performance.
With 8 ingredients, this formula is great when mixed with water and has a good tasting flavors included as well. Premium ingredients and quality research are backed by a money back guarantee and the promise of quality care. Manufactured in the United States, their facilities are cGMP certified and able to support their mission to bring good quality supplement to athletes.
Jacked Factory Intra Surge is a premium intra-workout supplement designed for focus, energy, and stamina. With 8 ingredients, this formula is designed for peak performance.
Pros
Five grams of BCAAs
Tastes great
Effective for muscle soreness and recovery
Cons
Very powdery and chalky in texture
May be overhyped as a product
Those tolerant to stimulants won’t feel much of an increase in energy
Price: $25.99
Best For Focus
With increased focus, your level of alertness towards your workout is greatly enhanced. This will keep you motivated and determined to get the most out of every workout.
Evlution Nutrition BCAA Energy Powder
Total BCAAs
5,000mg
Calories
0
Carbs
0g
Number Of Servings
30
Serving Size
2 scoops
Best Way To Take
Mix two scoops with desired beverage.
Evlution Nutrition BCAA Energy is a complete formula for energy, lean muscle, and recovery. Perfect for before, during, or after your workout, this formula is packed with 5 grams of BCAAs, as well as natural energizers, antioxidants, and essential vitamins and minerals. You can use anytime for serious benefits to your training and performance including muscle building, endurance training, and enhanced focus.
With many ingredients packed into this advanced formula, all of your bases are covered from growth, recovery, hydration, and reduced fatigue. With 5 grams of pure BCAAs, as well as natural stimulants and antioxidants, your health and wellness just got a serious boost along with your performance. Zero sugar, carbs and calories makes this conducive to any diet and worth your money to advance your gains.
Evlution Nutrition BCAA Energy Powder is a complete formula for energy, lean muscle, and recovery. With natural energizers, antioxidants, and essential vitamins and minerals, this advanced formula is perfect for training and performance.
Pros
Good taste
No irritable feelings that cause anxiety
No sugar or carbs is great for all diets
Fairly great taste, although some flavors may be a touch sweeter than expected
Cons
Doesn’t provide as much energy as it could
Stimulant doses could be slightly higher
Does contain sucralose
Price: $21.99
How We Choose
Looking at a long list of BCAA supplements, the driving factors behind this list was reputability of the brand, price, and the amount of BCAAs included in the product. You should absolutely have the best brands representing your supplementation routine and it can be challenging to find the right supplements for you. We’ve taken it upon ourselves to get the best products and most reputable companies onto this list. For price, we looked for options that wouldn’t break the bank, but still offered the best in terms of product. For the amount of BCAAs, we wanted to make sure there was enough in the product, as well as a good ratio, to ensure this supplement works for your benefit. Too little of dosages and it wouldn’t seem worth it, so we sought the best for you to get the most.
FAQ Section
What is the best BCAA supplement to take for safety and effectiveness?
National Bodybuilding Co. Pro Contest BCAA. This supplement comes from an amazing company in National Bodybuilding Co. and is great for enhancing strength, endurance, and recovery faster. Clean ingredients and an effective formula makes this an amazing BCAA product.
What does BCAAs stand for and what are they?
Branched-chain amino acids (BCAAs). The three branched-chain amino acids are leucine, isoleucine, and valine. These three are essential amino acids (EAAs) that are structured differently than the other six EAAs. In all, there are 20 amino acids that make up the foundation of protein. Of those 20, nine are essential amino acids, and of those nine, there are three branched-chain amino acids.
Why do I need a BCAA supplement?
BCAAs have serious value in enhancing your training and performance. Benefits include increasing muscle growth, reducing fatigue, decreasing muscle soreness, and preventing muscle wasting so your gains are not totally destroyed.
When should I take a BCAA supplement?
You can take a BCAA supplement before, during, or after your workout. Typically, athletes enjoy using these as an intra-workout beverage and BCAAs pair nicely with a pre-workout supplement for energy and pumps and a protein supplement for promoting growth and recovery.
Wrap Up
Supplementing with BCAAs will really work to enhance your overall performance as an intra-workout tool. With benefits like muscle growth, maintenance, and preservation, increased recovery, and reducing muscle soreness, BCAAs can work to improve your overall strength and performance to keep you seeing great gains and staying on top of your game. Check out these BCAA supplements from great companies who produce high quality products for your personal growth and development and watch your muscle-building and performance enhancing goals elevate to new levels.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Shimomura, Yoshiharu; Yamamoto, Yuko; Bajotto, Gustavo; Sato, Juichi; Murakami, Taro; Shimomura, Noriko; Kobayashi, Hisamine; Mawatari, Kazunori (2006). “Nutraceutical Effects of Branched-Chain Amino Acids on SKeletal Muscle”. (source)
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
Joe Rogan Thinks This Could Be How Conor McGregor Broke His Leg
Could this be how Conor McGregor broke his leg?
Unless you’ve been living under a rock, you probably know the result of the recent trilogy bout between Dustin Poirier and Conor McGregor. The outcome was marred by the fact that McGregor broke his leg at the end of the first round.
After a fast start in round one, Conor McGregor found himself on his back for much of the first round. Dustin Poirier was raining down some heavy shots from top position and made every strike count. McGregor did well to survive, but he was definitely beaten and bruised after the first frame.
Then the two found themselves back on the feet, ready for a striking battle once again. The two traded blows and then the unexpected happened. After attempting to throw a left cross, Conor McGregor stepped back on his left leg and his shin suddenly snapped.
Ouch…
Many people have been speculating about what caused his injury, Joe Rogan being one of them. The comedian and UFC commentator was there to see the injury occur live. Rogan would go on to make a post on his Instagram where he and MMA coach Eric Nicksick believe Conor McGregor broke his leg.
Viewer Discretion Advised
This is it. You can see where it breaks. Shoutout to @eric_xcmma’s mom! If you go to @laura_sanko’s page she did an amazing job interviewing @coach_kavanagh and he describes exactly what we’re seeing here.
Repost: @eric_xcmma ⚡︎ Credit to my mom, yes, my mom wrote me at 7am to tell me she thinks Conor broke his foot off Dustin’s elbow after throwing the rear teep kick. After slowing it down, it makes a lot of sense. Watch the integrity of his foot before and after. You be the judge ⚡︎
That was pretty painful to watch.
The speculation is that Conor McGregor broke his shin when Dustin Poirier defended his front kick with an elbow block. It certainly makes sense, though the likelihood that the defensive motion was enough to shatter bone is a bit hard to believe. Others speculated that McGregor may have injured the leg in his training.
While kicking the bag or an elbow or shin during sparring, McGregor could have had a fracture in his shin, one that possible wasn’t noticeably painful. From there the constant kicking and contact could have wore down the bone. Eventually the fight with Poirier took place and McGregor’s leg could have been compromised after throwing one of his kicks, resulting in the break.
For now it’s all just speculation. What isn’t speculation is Conor McGregor making himself clear that he’s not ready to hang it up just yet.
Onwards and upwards we go ☘️ pic.twitter.com/qKgochlT3t
— Conor McGregor (@TheNotoriousMMA) July 12, 2021
What do you think of Conor McGregor and his recent devastating leg break?
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.
Samir Bannout: “Why Can’t A Guy Who Is 200lbs Beat Someone Who Is 250lbs?”
Samir Bannout believes there are “a lot of things that need to be adjusted” in pro bodybuilding moving forward. Samir Bannout is a pro bodybuilder and a Mr. Olympia champion from a far different era. A perfect example of this is the fact that Banout won the Olympia weight in at only 196 pounds. In…