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3 Exercises That Will Get You Wide-Ass Lats
Working the Opposite.
There’s a real science to bodybuilding that the average person will never understand. There’s more to molding and shaping a form you can be proud of by just simply doing a few sets of curls or hitting the bench. It’s a process that requires a person to know how the human body works – in particular, and this is most important, how their body works. As bodybuilder you come to understand that the only person who’s going to know what’s best for your development is you.
What’s also true is that sometimes building up one part of the body can ultimately improve another muscle group as well. There are plenty of guys who focus all their attention on one muscle group to the point that other parts of their body is under developed. The key to making an aesthetic physical form is by not only working out the muscle group that you wish to improve, but the antagonizing muscles as well.
What’s an antagonizing muscle? Well, it’s the opposite muscle group to the one that you may be working on, the easiest example being the triceps versus the biceps. Shaping one or the other is great, but shaping the whole thing brings the package together.
In terms of building up muscle groups there’s no doubt that the chest is one of the biggest body parts that are attacked by men. Having a strong and developed chest is the dream of most any man out there and it’s the reason so many beginners target them frequently. But if you desire a great chest then you’re going to have to work your antagonizing muscles as well.
The lats can make your form look extremely impressive if you give them the proper attention. When you have wide lats it’s hard to be ignored and it gives your physique an even more domineering appearance. Check out some of these exercises to get some massive lats to compliment the rest of your form.
Seated Cable Row
A great exercise that holds a number of benefits, the seated cable row is an exercise that give you some great development. The movement of this exercise allows for improvement in the upper, middle, lower, and outer parts of the back. It’s definitely an exercise that should be apart of your back day routine.
Lat Pulldowns
This is a great exercise to isolate the lat muscles for some very specific development. The lat pull down is very similar to the wide grip pull up but the fundamental difference is that the body remains stationary. This allows for the user to emphasize the lats specifically.
Wide Grip Pull Ups
This is often compared to the lat pull down, seeing as how they both work the outer lat muscles, but there’s a major difference – where the lat pull down is stationary and focuses solely on the lat muscle, the wide grip pull ups not only improve your outer lat development, but your overall strength as well. It’s great for giving you functional strength along with working your back.
What’s your favorite back exercise? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
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5 Training Tips For Massive Muscle Growth
The goal is growth. And we’re here to help.
Many bodybuilders spend so much time in the gym but just don’t get the kind of results they want. Sure, they start seeing some growth – but not serious muscle growth. So they spend even more time in the gym – racking up the hours hoping to make some serious gains. But still nothing. Why?
We’re here to help. Below you will find five tips to help increase your muscle growth that you may be overlooking.
Big Compound Lifts
Compound exercises are great for building overall muscle size – as they hit multiple muscles in a body part at once. This is especially important during the off season – where your goal is to bulk up as much as possible.
Be warned, compound exercises will increase muscle mass for your stronger muscles – but the weaker ones in a muscle group will need to later be focused on by isolating them. This is the only way to maximize your physique at every inch of your body. Don’t ignore the isolation work.
Boost Your 1 Rep Max
This is a quick little technique that help track your progress as well as give you a more physical idea of whether or not your workout is effective. Every so often put on as much weight on an exercise as possible and see what your max rep is. This number should increase as the weeks of lifting go by. If you’re not seeing a significant increase, then you know you have to start working harder.
Perform Dropsets
After you pull off some heavy lifting for one exercise – naturally you’ll move onto the next one, right? Wrong. If you want to get some major gains, try lightening the load around 15% and try to lift another three sets. If you’re feeling really good during these reps, do all three. If you are feeling weak and tired, just keep it to one set or two. This will do wonders for adding volume.
Don’t Over Train
More weight lifting does not always mean better – we’re talking about daily here. While old school magazines and interviews would always talk about how the pros would hit the gym for 4-5 hours a day – this will not double your gains.
The same goes for your rest days. Skipping out on a rest day to get more lifting in does more harm than good. Think of it like drinking alcohol. You have a few beers and you start to feel good – but if you keep drinking eventually you are just sick with vomit all over the floor. Work hard – but in moderation.
Low Intensity Cardio
This might be an obvious one – but you’d be surprised how many people ignore this aspect of bodybuilding. Low intensity cardio provides two things for bodybuilders. The first is that it keeps fat at bay without cutting down on muscle size. The second, and less recognized aspect, is that it strengthens your vascular network.
Why is this important? Because your blood and veins are what transport all of that protein you’ve been consuming to the rest of your body. The stronger your vascular network is the more effect your body will provide your muscles with the protein it needs to rebuild and go stronger. So don’t skip out on the cardio.
That’s about it. Try some of these training tips when the off season kicks in to see if you can get some improvements in bulking up. Have any other tips for us? Let us know in the comments section below and make sure to comment on our Facebook and Twitter pages as well!
6 Most Common Leg Press Mistakes Everyone Makes – Including You
Leg Press Mistakes You Need To Stop Making
For many people, their self-respect is directly proportional to the amount of weight they can lift. Gym bros try to outdo each other by competing against one another in the gym, and the leg press is usually at the center of the abuse.
Although the leg press is a fairly easy exercise, many people still manage to screw it up. Our goal with this article is not to shame anyone. We’re listing out the mistakes so that other people can learn from them and avoid injury.
Going Too Heavy
We propose a strict ego-test before anyone can get onto the leg press machine. We don’t mean it figuratively, we literally want someone to question the lifter about his PR on the squat and deadlift before he can put on more than four plates on the machine.
The ego-lifters move the sled a couple of inches every rep before calling it a set. If you’re not able to maintain a complete range of motion (thighs touching the torso), you’d be better of lowering the weights.
Using Arms
Most people spot themselves by pushing their legs with their hands. The self-spot is acceptable if you’re training for failure and need a little assistance towards the end of the set. But if you need to push through your arms from the first rep, you have some soul searching to do.
On the other hand, some people leave a lot of gains on the table by raising their arms in the air or crossing them over their chest. Holding onto the sidebars or the pads can help you in generating thoracic pressure and keeping your core tight.
Lower Back
Some people make the mistake of lifting off their lower back from the pad. After your legs, your lower back is the muscle that is put under the most stress while performing the leg press.
If you feel pain or stress in your lower back while performing the exercise, you need to fix your posture. You can try adjusting the angle of the pad if you don’t see relief after making sure your lower back is not elevated.
Feet Placement
It’s not uncommon to see people performing the exercise with a messed up feet placement. In a normal stance, your feet should be placed at a shoulder-width on the platform. Your toes should be pointing out slightly (11 and 1 o’clock).
If you’re targeting the inner sweep of the quads, your feet will be wider than shoulder-width and the toes will be pointing farther outwards. And while training the outer sweep, your toes will be placed parallel and next to each other.
Knee Movement
Performing the leg press correctly requires you to learn the proper technique. While lowering the sled, your knees shouldn’t fold-in. You need to push-out your knees as you bring them closer to your chest.
In an orthodox position, your legs should be at the sides of your torso at the bottom of the movement. You also need to make sure your heels don’t come off the platform as you lower it down.
Back Placed Flat Against The Pad
This can get a little confusing as we just told you that your lower back shouldn’t be elevated. Remember – while, your upper and lower back should be placed against the pad, your mid-back should be slightly elevated.
You should maintain a big-enough arch so that your hand could pass between the pad and your back. Placing your mid-back on the pad will put unnecessary tension on your back and you won’t be able to maintain a full range of motion.
Which is your favorite exercise?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
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6 Cues For Improving Your Sumo Deadlift
Understanding The Sumo
The deadlift is a superb compound exercise that targets a vast number of muscle groups the length and breadth of the body. It is specifically well renowned for its ability to build strength and size in the posterior chain. The posterior chain consists of all muscles located at the rear of the body – from the base of the heel right through to the base of the head.
However, not only will regular deadlifting develop the posterior chain, but it also improves the strength of a number of anterior muscles, core and grip strength. These improvements may, in turn, lead to an improved posture, enhanced performance, and reduced risk of injury (1).
The Differences Between The Sumo and Conventional Deadlift
There are an array of deadlift variations that can be performed for a number of different goals. One of the most popular deadlift variations is the sumo deadlift. The exercise involves a wide stance and narrow grip which places the trunk in a more vertical position – similar to the position you would expect in a squat. Compare this to the conventional deadlift where a narrower stance and wider grip puts the trunk in a horizontal position, almost parallel to the floor.
The difference in form and execution between the two variations slightly alters the demands placed on the body. The conventional deadlift tends to place a greater demand on the spinal erectors due to a greater trunk lean. While both exercises place a similar demand on the hips, the upright trunk in the sumo deadlift decreases the demand on the spinal erectors, moving it to the quadriceps (2).
Studies have suggested that you are less likely to sustain injury while performing the sumo deadlift in comparison to the conventional. This is due to the trunk position of both. The upright sumo trunk position appears to reduce the shear force running through the lower spine thus reducing the risk of sustaining a spinal injury (3).
Studies have indicated that during the conventional deadlift, the lifter must complete 25-40% more mechanical work in comparison to the sumo (4). The wider stance in the sumo deadlift reduces the range of motion (the distance the bar has to travel from the floor to the hips). A narrow stance meanwhile, requires a greater ROM and therefore you can reasonably expect to lift a greater load with the sumo in comparison to the conventional.
Finally, for many lifters, the sumo stance will be an easier position to assume as it does not require the same degree of ankle and spinal mobility as the conventional. Hip anatomy and physical characteristics may also dictate which method one finds most suitable. Lifters with long limbs tend to be at a mechanical advantage when performing the conventional deadlift in comparison to those with short limbs.
Cues For A Powerful Sumo Deadlift
Cues are powerful tools that can be utilized to reinforce technique both before and during a lift. Cues are typically short phrases that will remind an individual of the key points and requirements to effectively complete the exercise.
In order to prepare yourself and execute the perfect sumo deadlift, run through and repeat the following 6 cues. As you will go on to see, cues 1-3 relate to taking up the correct position and facilitating good form while cues 4-6 relate to the drive and execution of the deadlift.
1. ”Take Your Stance”
The first thing to ensure prior to lifting the bar is our foot position. As stated, the correct stance should be wider than the hips. The width that you place the feet is often dependant on your physical attributes however, be aware that an extremely wide stance may make it more challenging to get the barbell moving off the floor.
A moderate sumo stance, where the feet are slightly outside the hips, is more than likely enough for the vast majority of lifters. However, those who carry a great deal of mass may find that they have to adopt an even wider stance to safely get into the correct position. There is a simple way to assess whether or not your stance is appropriate. When setting up, have a look at where your knees are in relation to your ankles. Ideally, look to get the knees directly above the ankles.
2. “Toes Out”
Once the correct width of the stance has been determined, it’s important to turn the toes out. In a conventional deadlift, an analysis confirmed that the toes will be turned out typically around 10-15°, whereas the sumo requires a larger degree of external rotation – around 40-45° (5)
The purpose of this is two-fold; firstly, it will move the knees and shins out of the path of the bar. By failing to point the toes or point them too far out, it may be difficult to keep the bar tight to the body. As a result, the barbell will not move in an efficient path from the floor to the hips resulting in energy being wasted and a poor lift. Secondly, for a safe sumo deadlift, look to keep the knees over the ankles and especially prevent them from folding inward. Pointing the toes will allow you to push the knees out to a greater degree when driving the barbell of the floor.
3. “Line The Hips With The Bar”
Unlike the conventional deadlift set-up where the hips are elevated above the knees, the sumo variation demands that the hips are roughly in line with the bar. If the sumo deadlift is new to you, this may mean dropping the hips significantly lower than you are used to. Ultimately, mobility and limb length will dictate your final depth, however, it is still important to drop the hips down toward the floor. When dropping the hips don’t allow the knees to come forward as this may push the bar further away from the body and interfere with the consequent bar path.
To measure whether or not you have assumed the best position, drop the hips down and have a look at your spinal alignment. Find the point where you are at maximal depth while maintaining a flat back and tension in the hamstrings. If you drop too deep you will see your back begin to round. If the set-up is correct, the degree of leverage will improve and thus enhance the efficiency of the lift.
4. “Get Behind The Bar”
Now that the stance has been taken care of, it’s time to get the bar moving. As you powerfully drive, it’s important to keep behind the bar. Failure to do this may bring the bodyweight over the top of the bar which will, once again, have a negative impact on the bar path. Additionally, you may find it more challenging to lock out if you position yourself in front of the bar.
One simple way of ensuring you do this is to ensure you are pushing hard through the heels at all times – not the mid or front foot. Furthermore, prior to lifting, think about pulling yourself down into the bar, rather than simply dropping down and grabbing the bar. By pulling yourself into the bar, your lats will engage which will prevent any rounding of the spine and ensure the hips do not shoot up too quickly.
5. “Push The Floor Away”
This is an excellent cue for maintaining tension in the hips and will ultimately assist in shifting the bar from the floor. With the sumo, getting the bar moving from static is extremely challenging and therefore, by visualizing pushing the floor away with the feet, it is possible to effectively generate power through the hips to drive the bar off the floor. Furthermore, this cue is useful for forcing the knees out as the bar moves up the body. This will ensure that the knees stay out of the way of the bar thus facilitating a more efficient bar path.
6. “Drive The Hips Into The Bar”
Very often with the deadlift, individuals will make a mistake with the lock-out. It tends to go one of two ways – either they fail to drive the hips into the bar entirely or they will overextend and begin to arch the spine. To successful finish off a deadlift, you must stand fully upright, with knees and hips locked out – this means driving the hips into the bar (without overextending!)
Focus on squeezing your glutes together at the top of the movement as this will push your hips through to a natural end position while avoiding overextension. Doing this will not only have a positive impact on your lift efficiency but will also protect your lower back.
Sample Deadlift Program
Day 1 (Max)
Exercise
Training Information
Sumo or Conventional Deadlift
Work up to a maximal single (90% of 1RM)
Sumo Block Deadlift
3 x 3
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 2 (Dynamic)
Exercise
Training Information
Banded Box Squats
10 x 2 (60% of 1RM)
Sumo Deadlift (w/ chains)
6 x 2 (50% of 1RM)2 x 2 (65% of 1RM)
Lower Accessory Exercises
Target Muscle Groups:Glutes, Hamstrings, Quads, Abs
Day 3 (Volume)
Exercise
Training Information
Sumo or Conventional Deadlift
5 x 3
Sumo Deficit Deadlift
4 x 6
Stiff Leg Deadlift
3 x 10
Final Word
There is no doubt that incorporating the sumo deadlift into your program can have a substantial impact on your conventional deadlift (and vice versa). It may take some time to perfect the technique, but once you do, you’ll soon find that it advances you beyond any existing plateau and leads to incredible strength gains.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1- “Deadlift Technique and Teaching Points | AFA Blog”. Australian Fitness Academy. January 18, 2017.
2- Escamilla, Rafael F.; Francisco, Anthony C.; Kayes, Andrew V.; Speer, Kevin P.; Moorman, Claude T. (2002-4). “An electromyographic analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 34 (4): 682–688. ISSN 0195-9131. PMID 11932579.
3- Cholewicki, J.; McGill, S. M.; Norman, R. W. (1991-10). “Lumbar spine loads during the lifting of extremely heavy weights”. Medicine and Science in Sports and Exercise. 23 (10): 1179–1186. ISSN 0195-9131. PMID 1758295.
4- Escamilla, R. F.; Francisco, A. C.; Fleisig, G. S.; Barrentine, S. W.; Welch, C. M.; Kayes, A. V.; Speer, K. P.; Andrews, J. R. (2000-7). “A three-dimensional biomechanical analysis of sumo and conventional style deadlifts”. Medicine and Science in Sports and Exercise. 32 (7): 1265–1275. ISSN 0195-9131. PMID 10912892.
5- Kompf, Justin; Arandjelović, Ognjen (2017). “The Sticking Point in the Bench Press, the Squat, and the Deadlift: Similarities and Differences, and Their Significance for Research and Practice.” Sports Medicine (Auckland, N.z.). 47 (4): 631–640. doi:10.1007/s40279-016-0615-9. ISSN 0112-1642. PMC PMCPMC5357260. PMID 27600146.
The Personal Keto Diet Experience: Is It The Best Fat Loss Program Out There?
My personal keto experience.
The Ketogenic diet has been gaining a ton of popularity in recent years. While there have been many low carb diets that have influenced the masses as of late, the keto diet has really made a major impact and with good reason. The keto diet works and that’s not just hyperbole. In the past when I needed to cut weight for fights or even now when a fighter needs advice for shaving off those last few pounds, the keto diet has always been the answer.
A Whole New World of Options
So the initial switch from rice, potatoes, beans, and other carb filled products to fats like oils, avocados, and nuts was a bit daunting. You basically throwaway everything that you’ve grown to love and replacing it with foods that just aren’t the same. Being keto means embracing fats which is something so many people seem to get wrong. Fats are demonized mainly because they are so calorie dense, not because they’re horrible for you. Yes, there are the trans fats that you want to avoid at all costs, but coconut oil and avocados will actually do your body good rather than the reverse.
The options you have at your disposal may at first seem limited, but that’s why you have a little thing called a brain. Research is required to do keto the right way. You can easily get caught up in the pitfalls of eating way too much protein while on the diet which will push you right out of the sweet spot of ketosis. Ketosis is when your body switches over from using carbs for fuel to fats. If you spend too much time eating chicken breast and not enough time consuming oils and nuts then you’re probably doing something wrong.
Entering Ketosis
With my experience first entering ketosis I noticed having a very dry sensation. What does that mean? Well, whether you’re drinking a few sips or all the water your body can handle, it always felt as if you’re just constantly dry. For whatever reason, there was a constant feeling of never getting enough water. But that’s only one man’s observation after all. I venture to bet that every person will have a different experience initially.
Energy Levels
In terms of the energy levels, there have been talks that lifting heavy or doing explosive work on a keto diet is ill advised and could be taxing on the body. Considering that the average person gets most of their energy through carbohydrates, switching over to fats as your primary fuel source does feel a bit different. Initially you’re going to feel sluggish, there’s no doubt. After passing the first hurdle however, life gets better and the suffering passes.
A keto diet during fight week and when you’re just living your everyday life can be considerably different. On fight week sodium intake is put in check. That means you’re not going to be slogging down barrels of salt while you’re trying to cut water weight. Sodium holds onto water which means kicking the table salt to the wayside. If you’re simply trying to lose fat however, the sodium intake is less of a worry. That doesn’t mean pour a mountain of salt on your food, but it does mean you don’t have to be nearly as strict as a fighter or bodybuilder getting prepped for competition.
Results
As far the results go, water weight melts off of you like butter (another fat source to be embraced on keto by the way). When you add the high fat, moderate protein, and low carb method to your diet along with vast quantities of water, you’ll watch as your body dumps out the extra fluid. That said, we have to understand that water weight and fat are entirely two different things.
Water weight comes back easily which means if you hop on the keto diet for a week, see crazy results, get lazy and stuff your face with garbage, you can expect to see the pounds come right back.
Whenever I cut weight for a fight it was less about getting fat off forever and more about getting the water out of my system while still holding onto my muscle. Hind sight being twenty-twenty however, putting back all of the water I had lost the week prior over night wasn’t perhaps the smartest approach. In fact, after one massive twenty pound cut within one week, I packed back on the pounds by eating whatever I pleased. I thought to myself “I’ve been disciplined enough for the last several weeks, no big deal in celebrating a bit.” Little did I know that would end up throwing my metabolism off the rails and pack a good deal of fat onto my frame.
If you’re looking to keep the results of your hard work and dedication then you need to stay strict and maintain the diet for an extended period of time. It also means having a plethora of choices at hand so you won’t fall off the wagon due to lack of options. This may be a bit of “broscience” but by sticking to the game plan for a short time and throwing it all out the window, it ensured that the results would go up in smoke. The secret to success on the keto diet is by looking at it as a lifestyle choice rather than just some fad you’re looking to take up. Staying in ketosis for a long range of time will ensure that you’re not just dropping water weight, but that you’re burning fat as well. But that requires something else.
Training on Keto
Can you lose fat and maintain muscle on a keto diet alone? Yes, that’s totally possible. That said, it works even better if you’re training hard to maintain your muscle mass. Staying active, primarily with resistance training, explosive movements like heavy bag work and sprints, while adding some steady state cardio like walking or jogging into the mix will blast fat easily while you’re in ketosis.
Some people believe you can grow weaker while on a keto diet, but really it’s about what you’re fueling up on. If you have some grass-fed ground beef or steak with avocado and nuts, you’ll be surprised just how explosive and powerful you’ll feel on keto. It’s all about training smart and meal planning intelligently if you want to make strength and muscle gains.
Long Term Use
So can you stay on the keto diet long term? Well, I’ll say so far so good. being sure to understand your options is a big deal with this diet so you’ll need to game plan in order to keep up. But just from personal advice, give yourself a refeed day after about two to three weeks of being on the diet. That means reintroducing carbs back into your diet which will both boost your metabolism while at the same time satisfying those urges and cravings you could be having.
If you start a refeed in the first week, it could be a slippery slope which could lead to binging. Instead you should make smart carb choices while sneaking a cheat meal in there somewhere. We’re all human, so we need a little break from things once in awhile.
While you could follow a keto diet indefinitely, it would be a good idea to alternate between a traditional macro approach and a keto diet every other week or at your leisure. Variety is the spice of life after all and being limited to fifty grams of carbs all the time can become a bit unrealistic at times. All in all, it’s an effective diet that requires a lot of diligence and patience to follow, but will get you the results you desire.
For a more scientific in-depth look at how the keto diet can be effective for bodybuilders, make sure to check out Dr. Jacob Wilson’s researched breakdown on the diet and many other insights on bodybuilding nutrition with Generation Iron Plus.
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
Talking Huge With Craig Golias | EP 2: Bodyguarding, Crazy Fight Stories, & Bodybuilding
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Craig Golias and Vlad Yudin discuss Logan Paul vs Floyd Mayweather, crazy bodyguard stories, social media & bodybuilding, and how pro bodybuilding is the hardest sport of them all.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias talks about how the Logan Paul boxing match was boring, his craziest bodyguard stories, and how social media ruined the sport of bodybuilding.
Craig Golias has had quite the rollercoaster of a career. Before becoming a bodybuilder he was a male stripper and a bodyguard. This led to a large variety of crazy and entertaining stories. Some of which Craig discusses in this episode. He was also a competitive bodybuilder before hanging up the towel and focusing on his brand and being an influencer. He shares some stories from his competitive days and why he decided to step down.
He also shares his opinion on how social media affected the sport of bodybuilding. Social media has certainly benefited Craig – but he thinks it has ruined the sport for pure competitive athletes. He also comments about the hardest parts about competitive bodybuilding – stating that it’s the hardest sport in the world.
Logan Paul Vs Floyd Mayweather – “It Was Boring”
Craig Golias and Vlad Yudin’s conversation in this episode came straight off the heels of the much hyped and controversial Logan Paul vs Floyd Mayweather boxing match. Ultimately, Logan Paul lasted the entire match against Mayweather. No knockout occurred. This was a good look for Logan Paul – who was going up against one of the greatest boxers in recent memory.
But to Craig Golias, the boxing match was boring. Because there was no knockout – the fight pretty much slugged along. As far as boxing matches go – Craig found it pretty uneventful. If it weren’t for the two names being so massively popular, this would be a boxing match unremembered.
Vlad Yudin asks Craig if he would ever step in the ring for an exhibition match. Perhaps for charity. Craig Golias admits he’s not much of a fighter – and prefers to stay out of combat. Vlad then asked him theoretically who would be the best opponent for him in the ring. Craig jokes that Big Ramy would be the ultimate opponent. Both of them are sponsored by Enhanced Labs. Both of them are mass monsters. Who would win? Sadly, it will simply be left to the imagination.
Craig Golias’ Bodyguard Stories
Craig Golias also talks about his time as a bodyguard before he was full fledged into bodybuilding. He tells one of the craziest stories from his time as a bodyguard. He was guarding a drug addict who ultimately tried to stiff paying Craig. This caused Craig to loose his patience and wrap his hands around the man’s throat. He was in a popular spot in Las Vegas.
Ultimately, his friends convinced him that it wasn’t worth going to jail over. So he let the man go. Craig claims that he did ultimately follow up with the drug addict and get his fair pay for bodyguarding. Craig Golias’ lesson for others? Make sure to always get paid up front and don’t work with drug addicts.
Bodybuilding Is The Hardest Sport In The World… And Social Media Ruined It
Craig Golias also talks with Vlad Yudin about his years as a competitive bodybuilder. He ultimately stepped down because he didn’t enjoy the back and forth of bulking and then shredding. He also claims that bodybuilding is the hardest sport of them all – above all other major pro sports. He thinks the focus and dedication to transform your body to champion status requires more work than any other sport.
Craig Golias also believes that social media has completely ruined the sport of bodybuilding. He admits that he favors from this shift. Since he no longer competes – he uses social media to promote his training, his clothes, and his overall brand. But Craig believes that serious pro bodybuilders get the short end of the stick.
Specifically, he thinks that influencers get more money than pro bodybuilders do from the sport. Some pro bodybuilders find a way to balance using social media alongside competing – but it’s rare. Craig believe that the prestige and the higher paying sponsorships, magazine covers, etc don’t come through if you are simply a champion level bodybuilder. It now requires a strong social media presence as well. That’s more work. It’s more than competitors needed to do in the past.
Wrap Up
You can watch Craig Golias and Vlad Yudin discuss Logan Paul vs Floyd Mayweather, bodyguard stories, and pro bodybuilding in our new episode of Talking Huge above. Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Unbound Unload Beyond Pre-Workout Review
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Product Overview
Many of us know that pre-workout is incredibly popular in the fitness community. Out of all the supplements to choose from, along with a protein supplement, a pre-workout is up there in the top choices for us. With so many on the market, it can be challenging to choose which pre-workout supplement will work best for our gains. Thankfully, companies like Unbound have set themselves apart and have designed and created some seriously effective and awesome supplements. Unbound Unload is a high-stimulant nootropic pre-workout meant to be stacked with the rest of Unbound’s hardcore lineup to deliver serious gains.
Any good pre-workout can work to increase energy and focus so you have more intense workouts with the ability for more muscle growth. During those grueling workouts, it can be easy to fall victim to fatigue, but a pre-workout worth its salt will help to reduce that fatigue and unwanted muscle soreness for better performance while also leading to more enhanced recovery so you bounce back much faster. Unbound Unload can do this and much more as you seek the best for your training and performance gains.
Shop at Unload
Unbound is on a mission to help those self-starters get the gains they want most. They seek those who set the highest standards, not follow them, and whose demand for greatness is unparalleled by others. Unbound wants their athletes to be unequaled in a world of mediocrity and by designing and creating high quality supplements, they understand that those seeking to be the best, need the best when it comes to fueling their bodies and driving towards the top. A sister company to the amazing and top tier company NutraBio, their honesty and transparency shows through with every product.
Unbound Unload Highlights
Unbound Unload is that unique pre-workout you need most as you seek to never settle for less. Unbound was formulated with top of the line, premium ingredients and is meant for hardcore athletes willing to push themselves to the absolute max. With an experience unlike any other, Unload seeks to support increased power, energy, and focus, while also fueling a feeling of euphoria. It will also aid in endurance and the effects last throughout the entire training session, making the Unload experience impossible to beat.
With 13 effective ingredients and three amazing flavors, Unload is that pre-workout to keep you going day in and day out. The flavors are unique when compared to other basic pre-workouts flavors. Grape Lychee is sweet and refreshing, Melon Spice has a pleasant kick, and Tangelo is a bright citrus flavor.
Unload is meant to be stacked with other Unbound products for it will enhance all areas of your training and performance when paired with these stellar supplements. For those looking to beef up their resistance training, stack this with their pump product, Unbent. If you are someone looking to really boost your cardio, stacking the fat burner Unlock is the product for you.
Ingredients
NOOLVL: A patented, non-stimulant nootropic, it supports increased nitric oxide production with greater oxygen and nutrient delivery. It will promote better focus and cognitive function.
Alpha GPC: A premium form of choline, it is highly bioavailable and facilitates better concentration and mind-muscle connection (1).
Zynamite: Works similar to caffeine and supports better energy, mood, and motivation without the need for additional caffeine.
RhodioPrime: A high-quality form of rhodiola crenulate with anti-stress and anti-fatigue benefits while also supporting longer lasting elevations in mood, motivation, and focus (2).
EnXtra: Shown to improve alertness without impacting sleep quality and cardiovascular parameters.
Mucuna Pruriens: Works to increase dopamine levels to help people feel more motivated and energetic, thus pushing them harder in the gym.
Zum XR: Provides for better energy, focus, and motivation with longer lasting effects.
L-Tyrosine: Enhance mental and physical performance while reducing stress and improving cognitive flexibility (3).
Caffeine Anhydrous: Works to improve reaction time and attention, delay onset of fatigue, reduce poor training performance due to sleep deprivation, and boost power output, strength, and muscular endurance (4).
Rauwolscine: A powerful CNS stimulant for its effects on adrenaline and serotonin receptors.
Yohimbine: Has intense stimulatory properties and pro-fat burning effects (5).
Huperzine A: Helps to ensure stronger and more sustained focus and concentration while working on mind-muscle connection.
AstraGin: Increase bioavailability and absorption while also supporting better muscle recovery and growth.
Other Ingredients
Citric Acid, Natural Flavors, Malic Acid, Sucralose, Acesulfame Potassium, Anti-Foam (maltodextrin, canola oil, silicon dioxide)
Stim Or Non-Stim
Stim
Calories
10
Carbs
1g
Servings Per Container
20
Serving Size
2 Scoops
Flavors
Grape Lychee, Melon Spice, Tangelo
Best Way To Take
Take 2 scoops with 12-16 oz. of water 15-20 minutes before your workout.
Price, Flavors & Effectiveness
Unbound Unload is that jet fuel pre-workout you absolutely need to boost all areas of your training and performance as you seek those massive gains. With 20 servings per container, 2 scoops of this powerful pre-workout will take your workouts to new heights and give you the most out of each and every training session. With three great flavors in Grape Lychee, Melon Spice, and Tangelo, you’ll never grow bored with the taste.
Pros
Powerful and effective ingredients
Transparent and honest label
Great benefits to improve training and performance
Awesome and interesting flavors
Cons
Does contain artificial flavoring for those seeking a more natural approach
Not available for online purchase
Price: Unload retails for $50.00 but it is not available to purchase online. The entire Unbound lineup is currently exclusive to brick and mortar retailers. If interested in where to buy Unload or other Unbound products, check out this Where To Score store locator and find the nearest location to you!
Featured Unbound Athlete
Erik Ramirez
Erik Ramirez is an IFBB pro bodybuilder and Unbound athlete who uses their supplements to enhance his absolutely shredded aesthetic. Among many competitions, he was crowned the 2015 North American Overall Champion and has competed in other events including the New York Pro, Toronto Pro, Tampa Pro 212, and the 2020 Chicago Pro Men’s Bodybuilding contest. Working with Unbound, Ramirez only uses high quality supplements to fuel his workouts and recovery and is comfortable with Unbound given their innovative formulas, clean ingredients, and advanced results for maximum gains.
Check out our list of the Best Pre-Workout Supplements for other awesome pre-workouts!
Overall Value
Unbound Unload is that jet fuel pre-workout you’ve been waiting for to take your gains to the next level. By promoting power, focus, and energy, you never have to settle for anything less than great with this amazing pre-workout. Unbound knows the needs of athletes and seek to bring the best supplements to those who set the standards and who stand out from the pack when it comes to hitting their goals. What you are really getting is a high-quality pre-workout with amazing ingredients and great flavors from a company who understands the dedication it takes to produce great supplements. Check out Unbound Unload today and watch your gains take off.
Try Unbound Unload Today
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*Images courtesy of Unbound, Erik Ramirez Instagram and Envato
References
Parker, Adam G.; Byars, Allyn; Purpura, Martin; Jager, Ralf (2015). “The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility”. (source)
Lee, Jae-Woong; Kim, Yon-Suk; Dong, Xin; Park, Jin-Su; et al. (2020). “Anti-inflammatory effect of Rhodiola crenulate extracts through the down-regulation of MyD88 dependent pathway and induction of autophagy”. (source)
Coull, Nicole; Chrismas, Bryna; Watson, Phillip; Horsfall, Rachel; Taylor, Lee (2016). “Tyrosine Ingestion and Its Effects of Cognitive and Physical Performance in the Heat”. (source)
Trexler, Eric T.; Smith-Ryan, Abbie E.; Roelofs, Erica J.; Hirsch, Katie R.; Mock, Meredith G. (2016). “Effects of coffee and caffeine anhydrous on strength and sprint performance”. (source)
Ostojic, Sergej M. (2006). “Yohimbine: the effects on body composition and exercise performance in soccer players”. (source)