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How A Stim-Free Pre-Workout Will Boost Your Workouts
Even without stimulants, a quality pre-workout can boost all your gains with similar benefits.
Pre-workout. We all know we need them to boost our overall pre-workout goals by pumping us with effective ingredients to boost training and performance. Whether it be increased energy, insane muscle pumps, or better focus and concentration, stim-free pre-workout supplements that contain zero stimulants can still provide the same benefits as those that do. For those of us athletes sensitive to caffeine and other stimulants, or for those of us looking to avoid the unwanted side effects that can come along with using it, it is important to know there are alternatives that will work wonders for all of our gains.
Stimulants in pre-workout supplements tend to be the selling point and the main appeal for many companies. It’s come down to a competition of who can pump their products with the most caffeine or other stimulants to give you, the athlete, the most insane workout experience ever. But how often have you taken a crazy strong pre-workout and feel like you’re bouncing off the walls? It’s uncomfortable and can honestly be debilitating for your workout.
But fret no more because stim-free options do exist and they will work absolute wonders for your gains. Let’s take a look at stim-free pre-workouts and see just what these supplements can do for us. With clean and effective ingredients, packed into a powerful formula, all of those pre-workout needs are much closer than they seem.
What Are Stim-Free Pre-Workouts?
Stim-free pre-workout supplements are those pre-workouts that don’t contain any caffeine or other stimulants. Since pre-workout products with high amounts of stimulants tend to greatly affect your central nervous system by jacking up your heart rate and intensifying your focus, a good quality stim-free pre-workout can allow for the same benefits without all the negative side effects. These supplements are perfect for those sensitive to caffeine or who want to avoid stimulants.
Benefits Of Stim-Free Pre-Workouts
Stim-free pre-workouts provide for a host of benefits that are similar to those with stimulants (1). Without the unwanted side effects, having a top tier product working on your behalf is exactly what you need to succeed. Looking to these benefits, they include:
Increased energy and endurance: Boost all energy needs without the use of stimulants.
Better pumps and blood flow: Still get the most out of your muscles and blood flow with a great stim-free option.
Promote muscle growth and recovery: The benefits we all want to see the changes we want most.
Boost hydration and muscle fullness: Give those muscles that more full look while keeping them as hydrated as possible.
NO jitters or crashing often associated with stimulants: No more suffering from the negative side effects that those stim pre-workouts can cause.
Put yourself in a better place to succeed without relying on those stimulants that can negatively affect your body. The benefits and everything you want out of a good stim-free pre-workout are much closer than you think.
Key Stim-Free Ingredients
Aside from containing no stimulants, stim-free pre-workouts do have some key ingredients to keep an eye out for.
Citrulline Malate: Helps improve strength and increase power output. Also works to delay muscle fatigue and increase muscle endurance (2).
Beta Alanine: Can improve exercise performance and muscle endurance by working on building lean muscle and improving physical function.
Creatine Monohydrate: Increase strength, power, and total output while boosting protein synthesis and athletic performance (3).
BCAAs: Can decrease muscle breakdown, reduce muscle soreness, and increase muscle growth (4).
Taurine: Has effects on endurance and performance, overall work capacity, and reducing muscle soreness (5).
Agmatine Sulfate: Support nitric oxide in the blood and improves muscle function and recovery. Can also assist in developing better cognitive functioning.
N-Acetyl L-Tyrosine: Increases things like dopamine and adrenaline which helps with motivation and focus while also boosting exercise performance.
How A Stim-Free Pre-Workout Will Boost Your Workouts
Like any other pre-workout, a stim-free pre-workout will work to help tackle any and all of your pre-workout needs. From providing vital energy boosts, to enhancing muscle pumps, and assisting in bettering cognitive function for increased focus and reaction time, a stimulant-free pre-workout can work wonders for your gains. While the main draw for many pre-workouts are the insane amounts of stimulants, at the end of the day, you can drink a healthy cup of coffee for that. The other ingredients involved will help with everything you need from reducing muscle soreness, promoting muscle growth, keeping your focus and attention high, and giving you the best chance at optimizing your athletic and exercise performance. At the end of the day, a stim-free pre-workout has everything you want and more and will take your workouts to new heights.
Featured Stim-Free Pre-Workout
Transparent Labs PreSeries Stim-Free Pre-Workout
Use code GENIRON1O for 10% off!
Transparent Labs PreSeries Stim-Free is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and improved performance. With key ingredients at effective dosages, this is a great pre-workout for anyone looking for stim-free options.
Transparent Labs PreSeries Stim-Free Pre-Workout is an amazing option for those looking for stimulant free supplements for strength training, weight loss, and to improve performance. Containing key ingredients like citrulline malate and betaine, all of these ingredients are clinically dosed and effective for providing great gains. With a 100% transparent formula, this product is great for those who are intolerant to caffeine or other stimulants, or for those looking to cycle off of them. With 13 active ingredients all designed for enhanced focus and increasing lean muscle, you cannot go wrong with this great stim-free, non-caffeine option that will still enhance energy like other products.
Price: $49.00
Use the promo code GENIRON10 for 10% off!
Wrap Up
A stim-free pre-workout has the potential to be a game changer for all of your performance goals. Able to assist you with muscle pumps, energy boosts, cognitive development, and exercise performance, all of your pre-workout needs can be met and greatly enhanced with the right product. While many pre-workouts rely on the amount of stimulants as their main selling point, a stim-free pre-workout will give you great ingredients without the need for stimulants to power you through. Great for those sensitive or who are just looking to avoid caffeine, these products are what you absolutely need. Check out some great stim-free pre-workout options today and see what these can do for all your athletic goals.
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
Kedia, A.; Hofheins, Jennifer; Habowsi, Scott; Ferrando, Arny; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performanec, Subjective Workout Experience and Biomarkers of Safety”. (source)
Perez-Guisado, Joaquin; Jakeman, Philip M. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Waldron, Mark; Patterson, Stephen; Tallent, Jamie; Jeffries, Owen (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
Victor Martinez’s Chest Workout | Training With Victor Martinez (Part 1)
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Victor Martinez’s in-depth chest day training guide.
Victor Martinez is an iconic pro bodybuilder and legend in the sport. He is considered by many to have one of the greatest physiques of the 2000s era of bodybuilders. In 2007, in a controversial decision, he nearly beat Jay Cutler for the Mr. Olympia title. That’s why we met up with Martinez at the Generation Iron Personal Training Gym for an epic workout. In this GI Exclusive, Victor Martinez breaks down in-depth tips to upgrade your chest day training session.
It’s easy enough to find a training routine online – but the real work comes in knowing the details. A list of exercises, sets, and reps is simply the most basic foundation for a successful workout. Knowing proper form, full movement, and specific tips can transform a workout from good to great. It’s what separates a “normal” in shape person from a shredded bodybuilder.
That’s why Victor Martinez met up with Vlad Yudin to go through the ultimate gauntlet of a workout. In part one of our training mini series with Martinez, he puts Vlad through the paces and shares important tips on how to optimize your routine. A workout sheet is one thing – but this video guide will give you play-by-play examples of how to actually perform like a pro bodybuilder.
Victor Martinez’s Chest Day Training Workout
To start, Victor Martinez stresses the important of warm up exercises. Many lifters might want to jump right into the heavy lifting – but warming up not only helps prevent injury, it can allow you to get the most out of your workout and push your muscles to exhaustion. Martinez suggests two warm up exercises with light weight that match the muscle group you’re about to train.
With the warmups out of the way, Victor Martinez decided to focus on three core exercises and break down how to best perform them. Below is the full breakdown of exercises, sets, and reps.
Exercises
Sets
Reps
Chest Press
4
15
Decline Dumbbell Press
4
15
Standing Cable Crossover Flyes
4
15
When it comes to weight, that’s impossible to recommend broadly. Each individual has different limits on how much weight to push. Ultimately, you want to lift enough weight to complete all three sets for each exercise. By the end of the final set for each – you should barely be able to finish. It may take trial and error to begin with – but you’ll ultimately find a sweet spot this will be more than enough to exhaust your muscles completely.
Chest Press (Machine)
For this exercise, Victor Martinez is using an old school chest press machine. He explains how the machine was inspired by football and emulates the kind of moves a linebacker would typically perform on the field. That’s why Martinez suggests sliding down on the seat to give your movements more of an upward momentum. You want to have explosive momentum pushing up, squeeze, and then slowly bring the weight back down in a controlled manner. Avoid locking out your elbows.
Decline Dumbbell Press
For the next exercise, Victor Martinez goes to the classic decline dumbbell press. He suggests that decline presses be done the older you get – as this muscle area tends to lose its fullness as you age. The decline press is also important to provide your chest a full and complete look. Martinez also suggests wide grip dips if you don’t have time to fully commit to a decline press. This also hits the wide areas of the chest.
Standing Cable Crossover Flyes
The final exercise in our Part 1 Victor Martinez workout is the Standing Cable Crossover Flyes. This exercise is a great finisher as it provides focused isolation on the chest. Martinez typically suggests splitting the reps of upper and then lower flyes to best hit the chest from all angles. He also warns of pulling to far back. While many believe this gives a fuller range of motion and a good stretch on the muscle, it can lead to injuring the rotator cuff.
Wrap Up
That about wraps up Part 1 of Victor Martinez’s upper body training routine. Next week, we’ll return to hit up the back in a new selection of exercises. Make sure to watch the GI Exclusive training video above to get complete play-by-play tips on each exercise. Soon you’ll transform your workout into a pro level routine.
The Eight Best Bodyweight Exercises for Glutes
Glutes are made for bodyweight workouts. Sure, your rear end will benefit from long, heavy iron sessions of squatting and lunging that will produce a gluteus maximus worthy of its name.
But given the abuse our glutes take all day, it makes sense to perform bodyweight exercises for glutes, and not just during workouts. Most of us sit on our butts all day, which deactivates our glutes, tightening our hips and shortening our hamstrings, leading to all manner of muscular dysfunction, most notably back problems.
When we can activate our glutes, however, we can prevent this chain of pain and place our bodies back in proper alignment. One good way to start is by getting in the habit of activating (squeezing) your glutes, one cheek at a time, while standing in line or sitting in traffic. Get in the habit of squeezing your cheeks as you walk or climb stairs.
If you approach daily life as one big glute workout, you’ll be well on your way to muscular glutes and pain-free living.One study suggested that some of the most common exercises produce significant improvements in the glutes. With that in mind, here are eight of the best bodyweight exercises for legs.
Glute Squeeze
What it does: It activates the glutes.
How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release. Do a set of 10 on each side.
How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout.
Quadruped Rocking
What it does: This move is a combination of two familiar yoga poses: cow and child’s pose and provides a great stretch for the quads and hips.
How to do it: Get down on all fours and let the lower back sag. Push your hips back as far as you can, holding the lumbar arch. You should feel a stretch in and around the hips. Return to the starting position and repeat.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Glute Bridge
Why: It’s one of the best moves to improve the activation patterns of the glutes.
How: Lie face up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching. Repeat for a set of 10.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Inverted Hamstrings
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit while training and in everyday life.
How to do it: Balance on your right foot, keeping tummy tight,and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs, performing a set of 10 on each leg.
How many? 2 sets of 10 reps per side.
What it does: Also known as a pistol squat, the single-leg squat challenges your balance and core stability, especially the glutes.
How to do it: Stand on one leg with that foot pointing straight ahead and the knee of the other leg slightly bent. Raise the non-supporting foot slightly off the floor. Lower to a squat, keeping the knee of your supporting leg centered over the foot.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
Lateral Lunges
What it does: Lateral movement is important to sports and the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the quads and glutes, along with the hamstrings.
How to do it: Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Straight Leg Skipping
What it does: This move works your hamstrings and glutes while also challenging your coordination.
How to do it: From a standing position, lift one leg straight in front of you while you swing the opposite arm forward. Pull your heel down to the ground as the other arm and leg swing forward. Repeat for a set of 10.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Squat Jumps
What it does: This move works the hips, knees, and ankles but the key is using your glutes to generate power.
How to do it: Stand with feet just outside the shoulders and hangs behind your head. Squat, keeping your knees behind your toes and squeezing your glutes. After holding this position for two seconds, jump vertically. Pull the toes to your shins in midair to prepare for landing. Land in the starting squat position, hold three seconds, and repeat for 10 reps. Be sure to land softly, with the hips back and down.
How many? 2 sets of 10 reps.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.
Gunter Schlierkamp: It’s Dangerous For Young Bodybuilders To Get Too Big, Too Fast
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Gunter Schlierkamp reflects on the passing of Dallas McCarver and the growing trend of bigger size in bodybuilding.
Last week, Gunter Schlierkamp discussed how bodybuilders need to match their muscle size to their genetic frame. Now in our latest segment, Schlierkamp continues sharing his thoughts on the growing trend of pushing the limits of mass monster size in bodybuilding. Is it getting too dangerous? For Schlierkamp, it depend son how you do it. His biggest concern is how fast bodybuilders, especially young athletes, are putting on size. In our latest GI Exclusive interview, Gunter Schlierkamp explains how some young bodybuilders are putting on too much size at too fast a rate.
When Shawn Rhoden won the Mr. Olympia in 2018, it seemed as if there might be a shift in physique aesthetic moving forward. Would a more classic look start to be preferable instead of mass monster size? Ultimately, this was a passing thought – as two years later Big Ramy won the Mr. Olympia and brought back mammoth size to the title. It seems with a few exceptions, hulking mass monster physiques are here to stay.
We asked Gunter Schlierkamp about his thoughts on Big Ramy’s win and if it will push forward the trend of increasing the average size of pro bodybuilders. Gunter is unsure at the moment whether or not Big Ramy will reign as Mr. Olympia long-term. But he is a bit worried about the growing trend he’s seeing in modern bodybuilding. Less so about mass monster physiques in general and more about how it’s influencing younger athletes.
Gunter Schlierkamp understands that pushing the limits of size is part of bodybuilding – but he thinks that younger athletes are now rushing too fast to get there. Reaching a weight of near 300 pounds should be a slow process over many years. It shouldn’t be achieved short term. It seems, at least to Schlierkamp, that in today’s society of instant gratification – some young athletes want to reach the pinnacle faster than ever before.
Schlierkamp fears that this will lead to serious health issues. Again, he understands that mass monster physiques are a part of bodybuilding in the big picture. He knows all athletes take some risk to achieve it. But he’s convinced that rushing too fast at too young of an age almost guarantees serious health issues that could be avoided.
Gunter Schlierkamp reflects on Dallas McCarver, who passed away too soon at the age of 26. While it’s impossible to directly connect his cause of death to his mass monster size – Schlierkamp worries that this was the underlying cause.
He recounts a moment just before McCarver died – where he was asked on his opinion of the athlete. He admitted that his physique and size was astounding and impressive. But he also worried that he achieved it at such a young age that something bad would happen. Shortly afterwards, he heard the news of Dallas McCarver’s death. He was deeply saddened by not only the untimely death but the timing of his statement. Was he right? He worries so – and hopes that incoming bodybuilders take their time to build mass monster muscle rather than rush it.
You can watch Gunter Schlierkamp’s full comments on Big Ramy and young mass monsters in our latest GI Exclusive interview segment above!
Deontay Wilder Hits New Bench Press PR, Gets Roasted By Dillian Whyte
Deontay Wilder is the epitome of raw power in human form.
The former WBC heavyweight champion, Deontay Wilder has become known for his destructive punching power. Wilder isn’t the biggest heavyweight out there yet he’s knocked out most of his opposition. In this particular case, size doesn’t matter much at all. His fists are clearly filled with dynamite.
Set to face off with rival Tyson Fury for the third time later this month, Deontay Wilder has been hard at work in the gym. Honing his skills and pushing himself to new physical heights, Deontay Wilder is hoping to bring a new and improved version of himself to the ring.
The rubber match between Tyson Fury and Deontay Wilder is sure to be filled with a ton of suspense and drama. With the first bout ending in a draw and the second as a TKO victory for Fury, Wilder has his work cut out for him going into the third bout. In fact, Fury isn’t letting Wilder forget what happened in their second bout.
That said, Fury should also remember the kind of punishing power Deontay Wilder brings to the table.
Looking to leave no doubts after the third match, Wilder has been taking his training to new levels. Recently he posted a video of himself setting a new bench press personal record.
Let The Trolling Begin
Deontay Wilder was pretty fired up from the accomplishment. Too bad for him a fellow heavyweight boxer caught wind of the video. No, not Tyson Fury. It was none other than British boxer and current WBC interim heavyweight champion, Dillian Whyte.
Being a champion in his own respect, it’s not surprising that Deontay Wilder is in Dillian Whyte’s crosshairs. Whyte took to his Instagram to make a point about Wilder’s 310lb bench press PR. What exactly did he do? Well, Whyte lifted the same amount of weight with dumbbells instead of a barbell. He lifted it and did it for reps.
@bronzebomber screaming with the light weights ??? coward i rep your max. Anytime, anywhere we must fight. Let’s gooooo.
Already it looks like another rivalry could be starting up. Should he win or lose in his upcoming match, Deontay Wilder has another opponent waiting in the wings should he choose to battle Dillian Whyte.
What do you think of Deontay Wilder hitting a new PR and Dillian Whyte trolling him?
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.
Best Tips For Bodybuilders To Maximize Recovery
Recovery is incredibly important for our overall growth and these tips will get you on track to recover as fully as you can.
We all know that recovery matters. That is one thing drilled into us especially when we first start to train. In fact, recovery is equally if not more important than your actual workout. So, don’t let poor recovery hurt all of those gains you sacrifice time and energy for. A poor recovery routine can outweigh the best workout routine any day of the week. Without proper rest and recuperation you set yourself up for failure, no matter your experience level, natural ability, or sheer determination. Poor recovery equals less gains which equals less bodybuilding success.
Poor recovery will also make you feel fatigued and sore, hurting your routine when it comes to everyday life as well. That sucky, tired feeling just doesn’t help anyone and there is no point in digging yourself into a hole. Living a healthy lifestyle should be enjoyable and your bodybuilding goals will surely show when your outside life becomes happier and healthier. You have too much to lose from a poor recovery routine so don’t let that happen. Treat your body like the temple it is and see your hard work and progress shine.
Why Recovery Matters
When we workout, especially after a grueling workout, our central nervous system (CNS) really fires up. Your CNS is responsible for engaging your body and mind to push you through a workout. This controls the signal from your brain and muscular system so your body works together as one. With an overloaded central nervous system, this can spill into your personal life and hurt relationships and cognitive functioning especially with insufficient rest.
When it comes to your muscles, your muscle recovery is equally as important. When we lift, we suffer small tears in our muscles. When these tears finally heal, this is when we see huge growth. As our muscles begin to fill out and increase in strength and size, ample recovery allows for them to heal properly so we see that desired growth seriously unfold (1).
Without proper recovery, fatigue can lead to overtraining which will really put us in a state of stress. Signs of overtraining include:
Decreased performance
Increased perceived effort
Increased fatigue
Poor sleep and appetite
Chronic or nagging injuries
Finding ample time to recover can decrease your chances of overtraining which will elevate training and performance and keep your lifestyle in a healthy place overall.
Best Recovery Tips For Bodybuilders
Get Sleep
Sleep affects the whole body and is a ripe time for recovery to take place. Essential for many bodily functions like brain health, your immune system, and metabolism, getting enough sleep is vital for your rest and muscle recovery. Somewhere in the ball park of eight hours a night is perfect for recharging your body for the next day’s workout. While our busy schedules may not be conducive to that, it is important to make sleep a priority (2).
Eat Adequate Amounts Of Protein
Protein is the building block of all muscle and working to get ample amounts of protein in your body is more than important for that growth. Containing BCAAs and EAAs, protein seriously works to enhance all aspects of your growth and performance when it comes to your muscles. Eating a hearty meal of protein rich foods is great, but also supplementing with a whey or vegan protein powder can pump you with ample amounts of protein to see that desired growth. Protein will also keep you full and work to suppress your appetite from any unwanted snacking and cravings (3).
Hydrate!
Hydration is key in increasing exercise performance for it keeps your muscles hydrated and working more efficiently and works to help you cognitively as well. Through sweating and breathing, we lose ample amounts of water and restoring those stores is important for optimal day to day functioning. Not enough hydration can lead to cramps and increased fatigue so working to drink around 8-10 200ml glasses of water a day is a good place to start.
Foam Rolling & Stretching
Foam rolling and stretching is a great way to release tightness, soreness, and inflammation and is great for doing pre-workout, during your workout, or post-workout. Both can leave you feeling limber and loose giving your muscles a great stretch. Both stretching and foam rolling can increase blood flow and allow for better tissue and organ functioning by permitting the exchange of nutrients and waste to keep things running smoothly (4).
Ice Bath
An ice bath may be very cold and uncomfortable at first, but you will be glad you did it after. Ice baths can relax sore muscles, improve your central nervous system, and limit inflammation to keep your muscles primed and less sore than before. Ultimately, a good ice bath can lead to faster and more efficient recovery.
Eat A Balanced Diet
Eating a balanced diet of whole foods is a great way to ensure easy recovery. Eating well is enjoyable and lets you get creative with fun ways to cook meals so you eat healthy and don’t suffer from a boring diet. Getting nutrients from whole foods is very important and should not be overlooked. Making sure you get the right balance of macronutrients (protein, carbs, and fat) will ensure a well balanced diet.
Solid Supplementation Routine
While getting the essential vitamins and minerals from whole foods is very important, sometimes a good supplementation routine is all you need to see that much desired growth. Often times we miss out on certain vitamins and minerals which can lead us down a road of dietary despair, but with great supplements like multivitamins, pre-workouts, and intra-workout BCAAs, there are plenty of options to keep us healthy overall.
Wrap Up
Recovering is more than important for our training and performance goals. Poor recovery can lead to many negative side effects of overtraining and simply not getting enough rest. With recovery equally as important as the physical workout, it doesn’t make sense for you to have a poor recovery routine. Look into incorporating these above tips into your lifestyle and see your bodybuilding gains really start to grow. Recovery feels good and is easy to accomplish so there should be no excuse for having a poor recovery routine. Enjoy feeling growth from your workouts, but love seeing growth in your recovery.
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
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Sands, William A.; McNeal, Jeni R.; Murray, Steven R.; Ramsey, Michael W. et al. (2013). “Stretching and Its Effects on Recovery: A Review”. (source)
Build a Rock Solid Core With These Exercises
Perform These Exercises To Build A Rock-Solid Core
A rock-solid core isn’t only aesthetically appealing, it can add to your functional strength which helps in everyday activities. Building a shredded midriff is easier said than done. Washboard abs are the result of months of hard work in the gym and kitchen.
The massive fan following you’ll amass when you lift your shirt is just one of the perks of having a ripped abdomen. Just like us humans, no two ab exercises are the same. A few exercises are more effective in developing a solid core as compared to the others.
Planks
Planks are one of the most effective ab exercises. They were brought into the mainstream with the rising CrossFit popularity. While performing the plank, make sure your body is in a straight line and your hips don’t sack or form a bridge.
Windshield Wipers
Windshield wipers are a brutal exercise. If you’re a beginner, you might not be able to perform the windshield wipers. You can do the hanging leg raises until you develop the appropriate core strength.
Ab Wheel Rollouts
The Ab wheel rollouts work the entire abdomen and will leave you with a crazy ab pump by the end of the exercise. If you don’t have access to an ab wheel at your gym, you can use a barbell by putting a quarter plate at each end of the bar.
Toes To Bar
Performing the toes to bar requires strong core stabilizers. Most people make the mistake of using momentum by swinging back and forth while performing the exercise. As the name implies, your toes should touch the bar at the top of the movement.
Decline Bench Reverse Crunches
Reverse crunches are the opposite of the orthodox crunches. While the normal crunches work the upper abs, the reverse crunches work the lower abdomen. Performing the reverse crunches on a decline bench adds resistance to the exercise.
Cable Crunches
The cable crunches are an incredibly effective upper ab exercise. The upper and middle abs are stronger as compared to the lower abs and using added resistance can help better target the muscle group.
Landmine Twist
The obliques are one of the most overlooked muscles when it comes to ab training. Obliques are the fish gill-like muscles at the side of your abs. Landmine twists are one of the best exercises to target your obliques.
Smith Machine Toes To Heaven
Toes to heaven work your lower and middle abs. Lie down on an exercise mat with your chest facing the ceiling. Place your toes on the barbell and elevate your lower back to lift the bar. Your lower back should be directly under the barbell throughout the exercise.
Russian Twists
Russian twists are an oblique killer. Place your feet flat on the floor by bending at your knees and sit with an upright torso. Grab a dumbbell, kettlebell or a weight plate with both your hands with your arms extended straight over your knees. Twist to your right side while breathing out. Return to the starting position and repeat for on the left side.
Decline Bench Crunches
Decline bench crunches add flavor to the orthodox vanilla crunches. Performing the crunches on a decline bench add resistance to the exercise and makes it harder. You can add additional resistance by holding a weight plate next to your chest while performing the decline bench crunches.
Header image courtesy of Envato Elements
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Big Neechi Profile & Stats
The biography, life, and accomplishments of Big Neechi
Big Neechi is an internationally recognized celebrity bodybuilder known for his amazing strength and ability to throw wild and lavish parties. As a Generation Iron athlete, he has been featured on the GI Exclusive interview series and was featured in Strength Wars: The Movie. With a love for fitness and a deep understanding of how social media works, he has built a following and a brand that are unmatched.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Biography
Big Neechi’s desire to workout started at an early age when he broke the high school bench press record in junior high school. By his late teens, he was squatting, benching, and breaking all sorts of records earning him college scholarships for football.
Big Neechi attended Texas State University and had a shot to play football. But a missed opportunity ended a potential football career and he was left with the choice of pursuing something else. With a passion for fitness, he began to lift heavier, seeing serious gains and a physique that was perfectly crafted and sculpted for all to envy. With the opportunity to throw a college party, he decided to take this to the next level, using a Twitter hashtag that sent the party viral not just at the college, but the entire state. Now a party legend, having gained mainstream media attention, and an accomplished bodybuilder, he was ready to take on the world with a 4-year degree in Exercise & Sports Science.
Since his rise to fame, Big Neechi has been featured in a number of publications and TV appearances including things like Good Morning America, TMZ, the Daily Mail, Total Frat Move, and Generation Iron’s Strength Wars. His social life has seen the likes of CT Fletcher, Simeon Panda, Larry Wheels, Jay Cutler, and many more. He has also hosted events for people like Lil Wayne, Post Malone, Cardi B, Gucci Mane, and Migos.
Training
For Big Neechi’s training, he focuses on strength training to of course build that desired muscle and change his body composition with a variety of exercises and different workouts. His key is to not be afraid of cardio. Many bodybuilders will avoid it because they don’t want to ruin all the gains they’ve built. Finding the right balance of cardio and strength training is vital for building lean muscle mass and keeping it on. This will also help keep off stored fat so you have the most desired physique you seek with the best results possible.
Nutrition
For Big Neechi, it is important to focus on his macros and to make sure he eats clean foods. Junk food for Big Neechi will kill all of his gains and he works hard to only put the best into his body. Usually clean forms of food include things like chicken and rice, or other vegetables and healthy options known to pump you with vital nutrients and seriously affect gains. He also focuses on his macros because the balance of protein, carbs, and fat is incredibly important.
Supplementation
When it comes to supplements, Big Neechi uses his own choices to really boost his training and performance. Some essentials are a protein powder which can boost growth and recovery and a pre-workout which is perfect for providing energy and muscle pumps. For those struggling with fat loss, a fat burner can really get the job done and a testosterone booster is great boosting those low T levels so you optimize your health as effectively as possible. Regardless of what you desire to use, having a solid supplementation routine is exactly what you need to boost all areas of your growth.
Details Revealed For Hafthor Bjornsson vs. Eddie Hall Boxing Match
A location and cost to watch the fight between two strongmen competitors has been announced
Hafthor Bjornsson and Eddie Hall are both transitioning into the world of boxing. The two strongmen competitors will do so by facing each other in a boxing match slated for Sept. 18th. It’s an event that both strongman and boxing fans have been hyped about for quite some time. Now we’re finally getting some new solid info about the match. Details have been released about the event location and fans will now know how they can watch.
This fight was supposed to take place in Nevada but there is a new location. VyStar Veterans Memorial Arena in Jacksonville will be the new host of this event. Tickets went on sale on July 5th and fans who cannot attend will be able to purchase the fight through pay-per-view. This can be done via CoreSports.world and it will cost $9.99.
Hafthor Bjornsson and Eddie Hall have developed quite the rivalry over the years. Hall was crowned the World’s Strongest Man in 2017 and was dethroned by Bjornsson a year later in 2018. In 2019, Bjornsson broke Hall’s deadlift world record of 500 kg (1,100 lb). He did this by getting 501 kg (1,105 lb) off the ground and this took their feud to a new level.
Now, the two will have a chance to settle this in the ring.
Leading up to the event, Bjornsson and Hall have been promoting themselves in different ways. Bjornsson has not been shy about sharing sparring videos on Instagram along with taking some exhibition fights to fine tune his skills.
In his first fight, Bjornsson took on Steven Ward and it ended in a draw. In fight two, it was not a good showing from Bjornsson. He took some good shots and was even knocked to the mat. Following his second fight, Bjornsson vowed to knock out Hall when they meet.
Hall has taken a more conservative approach. He has displayed some power along with his weight-loss journey but there is not much else out there. Hall seems like he is going to let his actions do the talking.
Bjornsson and Hall will be the main event of the night with two other bouts scheduled on the card. CrossFit athletes Jacob Heppner and Josh Bridges will go against each other while Stefi Cohen and Avril Mathie will meet for the second time.
It is always better to go into an event such as this one with a backstory. There is clearly some bad blood between Bjornsson and Hall, which will make this event an exciting one to watch.
Is this a boxing match that will you will be watching? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Why Women Should Lift to Maximize Their Fitness
Why The Ladies Should Lift
Ladies, just like us men, you have a body you envision having. You know what you want, but what you think we should do to attain what you want is usually off. For example, many women do endless cardio, endless dieting, and avoid strength training thinking that’s the lifestyle to their dream physique.
However, serious strength training will build attractive muscles and get you stronger. The adaptations of lifting recomps your body meaning you look leaner and have more muscle. This is a good thing on top of better posture and health. In other words, you need to lift.
So why don’t more women lift? It’s definitely not because they’re incapable. Women are extremely strong and capable, but many stigmas and misconceptions deter many females from entering the weight section.
You might see a few there, but they’re usually using light weights and neglecting heavy barbell and machine work.
So You Want to Get Toned Right?
Even up to this point, I don’t think the concept of lifting has clicked with all the ladies yet. That’s ok. Listen on.
If you think I’m trying to make you a bodybuilder. I’m not. What you want is to be toned right? What you don’t realize is lifting makes you toned. Those women that you see in magazines or Instagram with your dream body have muscle. Those curves and shapes you see, that’s muscle. It doesn’t magically appear overnight.
You have to lift hard and heavy over time to force that tissue to grow whether it’s more shaped shoulders, a chiseled back, or thick lifted glutes.
Toned bodies are also lean bodies. So the muscle you built gets revealed when fat is lost. Most women have dieted their whole life without building muscle, so the toned look can’t be achieved. Simply put, losing fat, but having no muscle underneath doesn’t make you look toned, it makes you look flat. There is no dimension.
To be clear, I’m not hating on skinny figures, but I’m calling a spade a spade.
Most women don’t want to be flat. They want to be described as firm, toned, strong, and defined. And I know for a fact, you don’t want to be described as bulky, so let’s talk about that fear.
Why are women scared to lift?
The first image that comes to a women’s mind when they think of lifting is a Thor like bodybuilder. Yes, there are bulky women who look masculine and are so muscular that they can’t fit through doors. Those women compete, grow muscle tissue relentlessly, and more often than not, use steroids. This doesn’t even account for genetic outliers.
If you’re an average Jane from HR who’s never touched a weight past 10 pounds, I promise you, you’re nowhere near that she-hulk look. That’s like me worrying that I’ll turn into Tiger Woods by playing mini golf a few times a week.
So while I get that it’s a common concern, getting too bulky shouldn’t even cross your mind. I often tell my female clients that if they’re afraid of getting too muscular somewhere, they can just tell me and we can stop lifting. This never happens.They end up loving to strength train because it’s the missing piece of the puzzle they need to reshape their body.
You simply need to get started and stick to it long enough.
Where to start
If you’re still intimidated with lifting, that’s understandable. Here’s what you can do to start strength training and moving towards the toned body you’re after.
-Ditch the dieting mindset. You need to eat to fuel your performance. You can’t cut calories year-round.
-Eat sufficient protein. Protein builds muscle and repairs muscle damage. Consume 0.7-1 gram per pound of bodyweight daily.
-Start at a less intimidating gym. Something like a Planet Fitness has plenty of weights, machines, and cables for strength training. It’s not considered hardcore and that might be perfect for a beginner.
-Prioritize strength training in your calendar. These become non-negotiable meetings and should be your focus of exercise for the week.
-Aim for 3-4 lifting sessions lasting 45-60 minutes.
-You can still do cardio, but treat this as the side dish. It is not the main course and should not dominate your week. Same goes for pilates, yoga, circuit training, or anything that doesn’t involve adding more weight/reps to the bar.
So now there’s no excuse. You know what you have to do ladies. The weight room isn’t exclusive to men. You deserve to lift, sweat, and grunt there too.