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INTERVIEW: Does Mike O’Hearn Prefer Classic Physique Or Men’s Open Bodybuilding?
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Mike O’Hearn reacts to Big Ramy’s Olympia win and addresses which kind of physique he prefers – Classic Physique or Men’s Open.
In December 2020, Big Ramy won the Mr. Olympia. It was an epic moment – but also one that solidified an ongoing trend in the IFBB – rewarding bigger mass monster muscle over more classic aesthetics. In 2018, when Shawn Rhoden won the Mr. Olympia, it seemed that perhaps the tables would turn allowing for lighter weight competitors with incredible conditioning to win the day. Just two years later, Big Ramy seems to reverse the tide back towards the likes of Ronnie Coleman. In our latest GI Exclusive interview, we ask all natural bodybuilder Mike O’Hearn what he prefers – a more Classic Physique or the mass monster look of Men’s Open.
Mike O’Hearn has consistently claimed to be a natural bodybuilder his entire life. This has led to backlash due to his massive and impressive physique. His musculature is so large and sculpted that bodybuilding fans have a hard time believing he could be all natural. Regardless of the controversy – O’Hearn has remained steadfast in being all natural his entire life.
While O’Hearn certainly has a massive physique – his body does fall more in line with the Classic Physique division than the bulky mass monsters seen in Men’s Open. With the recent win of Big Ramy at the Mr. Olympia 2020, we wanted to know what Mike O’Hearn personally though about the direction of pro bodybuilding. Does he prefer the Classic Physique division? Or do the “freaks” in Men’s Open still hold an important place in the sport?
Mike O’Hearn may personally prefer to hold more of a classic physique on his body – but that doesn’t mean he disrespects the Men’s Open competitors. In fact, he still holds them in high regard and looks up to their talents. Not only that, but he thinks that Big Ramy’s Olympia 2020 physique maintained good aesthetic while also being a mass monster. In other words, Big Ramy wasn’t just a bulky mass of muscle – he still had the conditioning, shape, and lines displaying the beauty of the sport.
In Mike O’Hearn’s mind – Big Ramy is exactly the example of what a Men’s Open bodybuilder should be. Yes, his massive weight still puts Ramy in the mass monster category – but he also had wonderful aesthetics. At least according to O’Hearn. It reminds him of the first time he started getting into bodybuilder and saw Lee Haney as Olympia champion. It was the perfect combination of superhuman size and beautiful aesthetic.
Mike O’Hearn also deeply enjoys the Classic Physique division. He sees no reason for controversy. Having both divisions gives everyone exactly what they want. There’s still room for the spectacle of the Men’s Open mass monster freaks. At the same time, fans who prefer smaller classic physiques can watch the Classic Physique division.
Will one ultimately become more popular than the other over time? It’s possible – but popularity does not equal quality. Each division has talented athletes showcasing the kinds of physiques they are comfortable with. There should be respect among all divisions by both fans and the athletes.
You can watch Mike O’Hearn’s full comments on Big Ramy, Men’s Open, and Classic Physique in our latest GI Exclusive interview segment above!
Hunter Labrada Reveals Monstrous Legs During Quad Training
Hunter Labrada shows off some massive Wheels.
Hunter Labrada has some monstrous legs. The budding prospect has a ton of potential and could prove to be the future of bodybuilding. His recent prep for the Chicago Pro proves that he has all the right elements of a future top contender for the Olympia title.
There’s no doubt about it, Hunter Labrada is the future of bodybuilding. It may be a bold statement but just looking at the young man you can tell that he has what it takes to be a force in bodybuilding. While he may not have a ton of pro experience, the young bodybuilder has already made it to the Olympia stage. He has competed against the best in the world and tasted what it was like to reach the pinnacle.
Chicago Pro Prep
Now with that memory lodged in his mind, Hunter Labrada is ready to take on all comers at the Chicago Pro. He will face some tough opposition, but Labrada believes he has the goods to win. Really, can you blame him? He has clearly been blessed with some insane genetics and has already proven himself to be world class. With every win and new pro experience, Labrada will become more dangerous.
His recent leg day in prep fir the Chicago Pro shows just how insane Labrada’s physique is. Hunter Labrada is building some insane wheels ahead of the show and his competition should be on notice.
Monstrous Legs
Hunter Labrada broke down his quad training in his recent post and it definitely sounds brutal.
First quad day on the new split and it was a great one! Put split squats back into the rotation for “quads A” and as you can see from the video where I look like I have newborn baby giraffe legs, it’s been a while since I’ve done them! Always will show the good and the bad?
Quads A:
A1 standing calf (no video)- 1 straight set 10-12 reps, 1 triple drop set aiming for 10 reps a stop
B1 seated calf (no video)- 1 straight set 10-12 reps, 1 triple drop set aiming for 10 reps a stop
C1 abductor (no video)- 1 straight set 10-12 reps
D1 adductor (no video)- 1 straight set 10-12 reps
E1 @arsenal_strength pendulum with @elitefts grey band- 1 working set 8-12 reps (all time pr for this, 3pps for 9 + 1)
F1 split squats with @primefitnessusa 15 degree wedge- 1 working set 12-15 reps (first time doing these in forever, definitely almost ate shit?)
G1 @primefitnessusa leg extension (set split into 2 videos)- 1 triple drop set aiming for 10 reps a stop (didn’t happen for me?)
All in all a great session, I’m looking forward to really progressing on the new split, and the new exercises within it! Ill be doing an in depth video in the near future on that for sure??
It’s clear that Hunter Labrada is taking his training to the next level. It’s only a matter of time before he becomes a real threat to the Olympia title.
What do you think of Hunter Labrada and his future in bodybuilding?
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.
Florian Munteanu Profile & Stats
The biography, life, and accomplishments of Florian Munteanu
Florian Munteanu is a Romanian boxer, actor, and fitness celebrity who found his passion in boxing and has since worked on building and sculpting his shredded physique. His best known acting appearance is in 2018 when he played Viktor Drago in Creed II.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Florian Munteanu
Weight
Height
Date Of Birth
235-245 lbs.
6’4”
10/13/1990
Profession
Era
Nationality
Professional Boxer, Actor
2010
Romanian, German
BIOGRAPHY
Florian Munteanu was born and raised in Germany to two parents who were very active and into health and wellness. Encouraged to be involved with sports at an early age, Florian gravitated to boxing and would work out in the gym in efforts to better his boxing career and build his fitness. Through years of training, he began to sculpt his physique into something to be proud of and would become a force in boxing and a real contender for those acting roles requiring a massive physique.
Florian graduated from the University of Munich with a Bachelor of Arts in Sports, Media, and Event Management, proving that he is also not just brawn, but brains. Also being a fitness star and a social media presence allowed him to pursue a boxing career and he became an ambassador for a fighting organization called Super Kombat. With his strict attention to training and nutrition, he has become a force in the fitness and acting world.
In 2018, Florian landed a massive role in the movie Creed II, starring in the role of Viktor Drago, son of the legendary Russian boxer, Ivan Drago. For Florian, it was a huge honor to play a role in such a big movie and a successful sequel to the first one. With his work ethic and drive to be great, Florian sought everything he could to make this movie great.
He currently continues to train and pursue an acting career in California.
TRAINING
Florian trains a minimum of twice per day and works to fit in a boxing session and strength workout. He prefers compound exercises and loves to squat and deadlift, while engaging in regular cardio sessions.
Warm-Up
Lunges: 3 sets, 5 reps
High Kicks: 3 sets, 5 reps
Knee To Chest: 3 sets, 5 reps
Jump Squats: 3 sets, 10 reps
Bear Crawl: 3 sets, 5 reps
Workout
Squat: 3 sets, 6-8 reps
Deadlift: 3 sets, 4-6 reps
Chin-Up: 3 sets, 6-8 reps
Dumbbell Curl: 3 sets, 8-10 reps
Push-Up: 3 sets, 8-10 reps
Hamstring Curl: 3 sets, 8 reps
Dumbbell Calf Raise: 3 sets, 10 reps
Shadow Boxing: 4 rounds, 2 minutes
Sparring: 4 rounds, 3 minutes
NUTRITION
Florian has a real focus on eating well and making sure his body is properly fueled for whatever workout comes his way.
Meal #1
2 slices of whole wheat toast
1 tbsp. jam
½ grapefruit
½ cup of milk
Meal #2
Half cup of cottage cheese
Handful of dried peaches
Meal #3
1 large wheat pita
4 slices of lean meat
1 oz. cheese
1 tbsp. light miracle whip
½ tbsp. mustard
Assorted vegetables
4 celery sticks
1 cup of raw broccoli
Water or beverage of choice
Meal #4
Half cup of hummus
Celery sticks
Cucumber
Baby carrots
Meal #5
2 cups stir fry
¾ cup of brown rice
1 cup fresh fruit
1 cup low fat milk
Meal #6
One cup of brown or wild rice
Four to six ounces of chicken breast
Friend onions and peppers
One to two cups steamed broccoli
Desired sauce
SUPPLEMENTATION
For every one of us training and seeking to maximize all of our gains in the gym, having a good supplementation routine is an absolute must. A good pre-workout can boost our energy and provide for increased blood flow and muscle pumps so we get the most out of our workout. A solid protein powder can ensure we get the most out of our gains and recovery to bounce back faster. For those looking to burn stubborn belly fat, a good fat burner can do the trick while a multivitamin can ensure we get all of those nutrients into our body much faster.
Did Sylvester Stallone Just Get Caught Using Fake Weights?
Is Sylvester Stallone using fake weights?
Sylvester Stallone may have just been caught using fake weights. The popular actor posted a video on his Instagram account showing himself trying to lift two 45lb plates while standing up. The video seemed a bit suspect and many on the internet are ripping it apart.
Sylvester Stallone has always been a source of inspiration for others. His roles portraying Rocky Balboa and John Rambo made him famous. Both were iconic from a character stand point but also because of Stallone’s physique. He along with Jean Claude Van Damme and Arnold Schwarzenegger popularized the 80s and 90s action hero who was cut out of granite. It’s one of the reasons Stallone is still popular today.
The 74 year old actor still keeps himself in tremendous shape. That said, there is a certain threshold that he can no longer meet. Perhaps that’s exactly the reason why so many people aren’t buying his latest stunt on social media.
In his latest post, Sylvester Stallone attempts to lift two 45lb plates, gripping them with his fingertips. The plates look suspect and nearly identical to fake weights sold by FakeWeights.com. With that said, it’s unclear if Stallone was being serious or just meant to post the video in good fun. Take a look below and judge for yourself.
Good “heavy” morning! Punching hard till the final bell…
There’s no doubt that Sylvester Stallone has trained hard in the past. In order to have the kind of physique he possesses at 74 years old takes hard work and dedication. With that said, clearly something is up with this video.
Do you think Sylvester Stallone was lifting fake weights?
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.
Joey Swoll: Blessing Awodibu Is Great For The Sport Of Bodybuilding
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Joey Swoll looks analyzes the most promising young bodybuilders rising in the ranks and highlights Blessing Awodibu’s contributions to the sport.
Joey Swoll might not be a competitive bodybuilder – but he is deeply passionate and involved with the sport. Which is why upon reconnecting with him for an interview, we asked for his thoughts on the Olympia 2020. We also asked for his thoughts looking towards the future. What up and coming bodybuilders seem primed to become a rising star in bodybuilding? In our latest GI Exclusive interview, Joey Swoll discusses how Blessing Awodibu has both the physique and personality to bring something great to bodybuilding.
Blessing Awodibu is a bodybuilder who garnered a lot of attention going into the Indy Pro and the New York Pro in 2021. This is certainly due to his physique looking impressive on social media updates. But it’s also because of Blessing’s ability to stir up controversy and hype leading up to the show.
Blessing started up a rivalry with up and comer Nick Walker, who was also set to compete at the New York Pro. The rivalry led to some back and forth trash talk. It lit up the internet in bodybuilding. It was exciting, sometimes controversial, but 100% in the front of everyone’s mind.
Ultimately, Blessing Awodibu fell behind Nick Walker and placed sixth at the New York Pro 2021. Walker landed first place. This was somewhat disappointing to fans fo Blessing. But to Joey Swoll – that’s not too much to be concerned about. Blessing is still relatively new to the competitive world of bodybuilding. His physique shows promise and can always improve.
Joey Swoll believes that Blessing Awodibu is great for the sport of bodybuilding. He’s bringing an element of entertainment and excitement to the sport. If he can continue to combine that with a threatening physique – we can have another Kai Greene type athlete on our hands.
“Blessing, that kid, I think he’s great for the sport. He’s very, how do I say this, he has a lot of personality,” Joey Swoll states in our interview. He continues:
“He brings a lot of character to the stage. He’s not quiet. And I love that. I love that there was a little bit of beef between him and Nick. I didn’t get too involved into it but I like that. It’s good for the sport. It creates some, like you know, everyone is always going to talk about Phil and Kia. When Phil and Kai got beef and got on stage next to each other that was probably the most exciting Olympia finals ever.”
Joey Swoll goes on to clarify that it’s important to know the difference between competitiveness and disrespect. A rivalry and some trash talk is good for the sport, it helps engage the fans, and creates more drama. But if it becomes disrespectful, that’s not professional. That’s not what a pro athlete should represent. It’s a fine line – but Blessing seems to be the kind of guy who knows how to walk it.
Joey Swoll also mentions other standout rising stars such as the aforementioned Nick Walker and also Hunter Labrada. These athletes all show incredible promise that is starting to solidify in recent years. A new generation of athletes are on the horizon and the future looks bright.
You can watch Joey Swoll’s full comments on Blessing Awodibu and other young bodybuilding hopefuls in our latest GI Exclusive interview segment above!
How Joey Swoll Works Out For His Absolutely Giant Gains
See how Joey Swoll works out to get absolutely massive with a seriously impressive physique.
Joey Swoll is a bodybuilder and fitness model with an absolutely massive physique that all should envy. Since he began his transformation from a bullied kid to a shredded mass monster, he has since become a leader in the fitness industry and an inspiration for people everywhere.
For those of us seeking our own massive physique, it can definitely be challenging to find the right workouts. We often search through pages on the Internet to find the best exercises to perform as everyone with a keyboard and some sort of fitness brain claims to know the golden exercise to boost all your gains. But we need to be looking at bodybuilders and those in the fitness world with the bodies to prove it. They are living proof of what these workouts can do and it should be said they know what they’re talking about. Ignore the fake influencers and let the professionals take over from here.
Joey Swoll has since founded a supplement company and works as a social media persona and fitness model to better the lives of others around him. He’s on a mission to help people everywhere live healthier, more productive lives.
Full Name: Joseph Sergio (a.k.a. Joey Swoll)
Weight
Height
Date Of Birth
205-215 lbs.
5’6’’
01/11/1983
Profession
Era
Nationality
Bodybuilding, Fitness Model
2010
American
Even with his training style constantly changing, Joey Swoll seeks to evolve as new research and new ways of working out become available. His programs are more of short sessions with high volume and low rest periods to yield the best results. Training frequently is key for it will help with the growth you want most and allow for that confidence boost you also seek. By following Joey Swoll through the gym, we too can have a physique others will certainly envy.
About Joey Swoll
Growing up, Joey Swoll was always active, participating in different sports and honing in on his competitive nature. As a smaller kid, in both height and weight, Swoll knew his path in athletics would be more challenging and once college rolled around, his felt insecure and was often bullied by upper classmen. Instead of going home for fear of failure, he started living in a cafeteria next to a local gym and would eventually find his passion.
Joey Swoll began lifting as a way to get his frustrations out but would eventually find he quite enjoyed it and found himself constantly trying to improve. He would spend all of his days training, preparing meals, and doing other fitness related activities and decided to pursue bodybuilding full time. As his social media popularity grew, he began to spread more messages of hope to others in need of fitness love and has since grown to be a leader in the fitness community.
Joey Swoll Training Routine
Joey Swoll works out around six times per week and usually spends around an hour and half in the gym. The shorter sessions combine more high volume with lower rest periods to allow for the best results. With his great training plan and work ethic, Joey Swoll’s absolutely shredded physique is well-earned. While he doesn’t do too much cardio, it is always best to put some in for it can really help with all of your goals as well.
Chest Workout
Exercises
Sets
Reps
Standing Chest Fly
3
10
Chest Press Machine
3
10
Seated Chest Fly
3
12
Pec Deck Machine
3
12
Incline Dumbbell Fly
3
8
Shoulder Workout
Exercises
Sets
Reps
Dumbbell Shoulder Press
3
8
Lateral Dumbbell Raise
3
10
Reverse Dumbbell Fly
3
10
Behind-The-Neck Barbell Shoulder Press
3
12
Front Delt Raise with Chains
3
8
Leg Workout
Exercises
Sets
Reps
Seated Leg Curl
3
10
Seated Leg Extension
3
12
Leg Press
3
8
Smith Machine Squat
3
12
Dumbbell Stiff Leg Deadlift
3
10
Seated Calf Raise
3
10
Back Workout
Exercises
Sets
Reps
Lat Pulldown
3
10
Rope Pulldown
3
10
Low Machine Row
3
12
Single Arm Machine Row
3
12
Close Grip Cable Row
3
8
Arm Workout
Exercises
Sets
Reps
EZ Bar Preacher Curls
3
10
Dumbbell Overhead Triceps Press
3
10
Triceps Rope Pushdowns
3
10
Standing Barbell Curl
3
12
Bodyweight Dips
3
15
Single Arm Triceps Extension
3
12
Cable Curl with Rope
3
10
Featured Supplement
While Joey Swoll uses his own choice of supplements, it is more than important to have your own supplementation included into your routine. Having a good supplement is vital for it can enhance all areas of your training and performance, as well as your overall health and wellness. During your workout, a great intra-workout BCAA can really help you push past fatigue and work to recover and rebuild those muscles. A solid protein powder after your workout is exactly what you need in order to boost recovery and muscle growth to allow for those serious gains to flow. On top of those, something like a fat burner or testosterone booster can help with your masculine health and performance as you seek that shredded aesthetic.
For workouts like Joey Swoll’s, a great pre-workout is exactly what you want and need to really capitalize on all your goals. This will offer great energy and provide for muscle pumps as you gear up for whatever workout comes your way. Transparent Labs PreSeries LEAN is the perfect supplement to help get you there.
Transparent Labs PreSeries LEAN
The perfect supplement for cutting, LEAN is great for those looking to target stubborn fat while keeping on that lean muscle. LEAN contains 6,000 mg of citrulline malate, 2,500 mg of betaine, 2,000 mg of BCAA, 1,500 mg of beta-alanine, and 600 mg of L-tyrosine to improve strength and muscle endurance, increase blood flow and nitric oxide levels, reduce fatigue, and improve memory. LEAN is great for those looking to slim down and encourage weight loss without losing that hard work done in the gym through your exercise performance from a great pre-workout powder with ingredients like citrulline malate and betaine.
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Wrap Up
These workouts from Joey Swoll will seriously give you a pump and allow you to see some serious size. Joey Swoll has a massive physique for all to envy and you can to. Give these workouts a try and really see what they can do for you as you seek to build that absolutely massive and shredded aesthetic. 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 Joey Swoll Instagram
Nutrition Tips for Intelligent Muscle Growth
The Importance of Muscle Growth For The Athlete
A number of years ago, building significant muscle size was something only done by bodybuilders and a large divide existed between strength and physique athletes.
Many didn’t believe strength and size could co-exist and the understanding was that while physique athletes could certainly build impressive size, they did not have the strength to match.
Thankfully nowadays, the health and fitness industry has come to truly understand the relationship between muscular hypertrophy and strength. There are a number of studies to indicate that building muscle size enhances strength capacity while developing strength facilitates muscle growth.
If there is one thing that both strength and physique athletes know, it is that they will have to build muscle – whether that be to facilitate a better performance or to improve body composition.
When it comes to muscle growth, of course strength training is important. Without it, the body will fail to adapt and improve. Although, there is one condition that must be met on a daily basis otherwise all the hard work in the gym will be wasted.
A calorie surplus must be maintained in order to drive muscle growth. A calorie surplus is simply where you consume more calories per day than your body requires.
This means that a greater quantity of food must be consumed every day.
It is important to recognize that this is not an excuse to start eating anything and everything. Wise nutritional choices will help to accelerate muscle growth and minimize fat gain. In addition a calorie surplus, there are a number of other considerations in regards to nutrition that must be made to bring about effective muscle development.
This article will cover 10 top nutrition tips to apply to your daily nutrition and help to facilitate a lean bulk.
10 Nutrition Tips For Mass
By reading through and applying these 10 tips, you will make optimal progress and significantly build muscle size.
1) Avoid the “Dirty Bulk”
Probably the most common error that is made when looking to build muscle size is to use unhealthy, calorie dense but nutrient sparse foods to hit your daily calorie goal.
Junk foods such as pizza, ice cream, and candy can become even more appealing as you recognize the need for calories.
While these foods can certainly help towards hitting a high calorie target, they fail to nourish the body with micronutrients, antioxidants and phytochemicals – all which are required for muscle growth.
The ideal bulk will concentrate on healthy, nutrient dense foods. Many of these foods are lower in calories but contain essential chemicals and substances.
As a result of strength training, individual muscle fibers begin to break down and must be repaired. As a result, the body must generate new muscle cells in order to fully recover.
The body must also synthesize DNA and increase the number of mitochondria within the cells.
Without these key vitamins, minerals and hormones, these processes cannot effectively take place.
Furthermore, due to the degree of stress placed on the body during resistance training, the body reacts with an inflammatory response.
To minimize the effect of this response, reduce joint pain and, once again, accelerate recovery, good nutrition must be established.
It is imperative that a bulking diet is founded on proper nutrition. However, as alluded to, junk food can help to boost daily calorie intake.
Setting a limit of 10% of your total calories coming from junk food can be beneficial. This way you ensure you are not consuming too much low quality food.
2) Ensure A Calorie Surplus Is Established
As mentioned, a calorie surplus is critical to all muscle building endeavours. However, many can be put off or skeptical of the amount of calories that they have calculated.
This seems to be particularly true for those who are new to bulking and have never attempted it previously.
The first step towards creating a calorie surplus is to calculate how many calories you require each day.
Calculating both calories and macronutrients is not complicated providing you take into account physical attributes (weight and height) and activity levels.
The number you end up with may seem incredibly high at first glance and you may doubt the accuracy of the calculation. However, it is not a mistake.
One of the best methods for ensuring that a calorie surplus is established is to track your calories.
If you’ve never tracked your calories before, you may initially be in for a shock in regards to the quantity of food that you now have to eat and the calories contained within specific meals.
For example, 2 pounds of oatmeal does not even equate to a quarter of your daily calorie target (based on a 2500 calorie target).
Providing you are consistently hitting your calculated calorie and macro targets, you are on the right path.
Do remind yourself however that change takes time. It is easy to become frustrated when progress is slow but transformation will not occur overnight. Trust the process.
3) Eat Carbohydrates
Carbohydrates are the macronutrient primarily responsible for providing and nourishing the body with energy.
Some individuals prefer high fat diets during a bulk as they believe that they perform better with high fat rather than high carb.
However, those looking to add significant mass should look to consume carbs regularly as they can serve to build muscle while preventing excessive fat storage.
Carbs are especially useful after a workout as they will cause a spike in insulin levels which will consequently drive glycogen into the muscles and enhance recovery.
Research has shown that when high levels of glycogen are stored within muscles, the body becomes more sensitive to insulin which may cause it to store less fat (1).
As a result, if carbs are severely limited in your diet, then it is possible that fat will accumulate at a greater rate.
4) Consume Fiber Moderately
Fiber is a plant-based nutrient which is vital for maintaining digestive health and reducing the risk of developing chronic diseases.
Following on from the previous point, if you increase the amount of healthy carbohydrates that you eat, it is likely that you will be consuming a greater amount of fiber.
Foods such as oatmeal, potatoes, beans, and brown rice are all excellent sources of healthy carbs but are high in fiber.
If you try to consume 300 – 500 grams of carbs per day, it is likely that you will be too full and therefore fail to hit your calorie target.
Fiber is satiating and takes a long time to digest which means that it keeps the body fuller for longer. This makes is fantastic for weight loss but less so for weight gain.
Fiber has been found to help with insulin sensitivity and may boost immunity by increasing the number of healthy bacteria in the gut (2).
Therefore, based on the vast number of fiber related benefits, it is essential that we consume it regularly. However, it should be a moderate intake to allow you to continually reach your daily calorie target.
There are a number of high carb, low fiber foods that you can use if you are finding yourself full very quickly.
Strategically consuming produce like fruit juices, white rice or even carb supplements can make a high carb diet much more manageable.
5) Use Supplements Wisely
With so many supplements to choose from nowadays, it can all become a little confusing.
It doesn’t have to be. In reality, there are two supplements that are worthwhile considering which are protein and creatine.
Protein to help with the repair process from stresses of strength training and creatine to facilitate a greater performance in the gym.
Multivitamins may be of benefit too, specifically for recovery, however, they are not always foolproof.
6) Consider Liquid Calories
If you find it very challenging to get enough calories through food alone and are constantly finding yourself full, it may be wise to consume more calories through liquid instead.
Meal replacement shakes and smoothies can be particularly useful. The great thing about the blender is you can use recipes to fit your macro and micro requirements.
Liquids can also be a lot easier to digest than solid foods and as a result, a high number of calories can more comfortably be consumed.
Some believe that blending actually causes a decrease in the overall nutrients of the food. Apart from a small reduction in vitamin C levels, this appears to be unfounded (3).
7) Avoid Fasting
Intermittent fasting has been the topic of many a scientific study over the years. Findings indicate that long breaks between meals may lead to an increase fat burn and insulin sensitivity (4).
Other research into the topic has found that eating less frequently may even reduce the feelings of hunger which is great for fat loss but less than ideal when trying to bulk.
While it is undoubtedly a complicated topic, those looking to add size should avoid prolonged fasted periods as far as possible and look to eat at regular intervals.
8) Set Achievable Goals
One of the main reasons people fail to attain their goals is that they set themselves unrealistic targets and give up when they fail to see expected progress.
The general consensus is that fat can be lost at a rate of a pound per week. As a result, many presume that it is possible to build muscle at a similar rate.
Unfortunately, this is not the case.
Providing that training and nutrition are being tracked and are consistent, a more accurate estimation would be anything between 0.2 – 0.5 pounds of muscle per week.
For many, this means expectations must be tempered. It takes time to build quality muscle.
9) Utilize Calorie Cycling
There are many individuals who will argue that as long as you are providing the body with enough calories each week, it doesn’t matter when you consume them.
Research has indicated otherwise. For optimal improvements in mass and strength, consider eating more calories and carbohydrates on training days.
While research into calorie cycling or “overfeeding” is limited, the few studies that exist have found that both strength and endurance athletes performed better by using it.
Eating more carbohydrates on training days will ensure that glycogen stores are maintained at a high level.
Maintaining high levels of glycogen means that you have more stored energy that is ready to use instantaneously.
This will allow you to train with really intensity and will therefore have a major impact on muscle and strength gains.
In addition to this, overfeeding in combination with exercise has been found to bolster thyroid and hormonal health (5).
10) Reduce Body Fat First
Finally, it may be necessary to reconsider your decision to bulk in the first place as it is always recommended to start from the leanest point possible.
If you already have a lot of body fat, it can be difficult to quantify progress and understand if mass is truly increasing or whether fat stores are simply increasing.
Furthermore, if you start a bulk from this position, it will make the consequent cut a lot longer and more grueling.
Therefore, if necessary, cut first and then bulk – this will let you build a solid foundation and set you up for long term success.
There are other benefits associated with dropping body fat first including greater insulin sensitivity which occurs due to a lower body fat percentage.
As a consequence, the body may be more efficient at absorbing nutrients and building muscle.
Final Word
Remember that every person is different and a nutritional method that works for one individual may not work with another.
With that being said, the main nutritional principles for muscle gain that need to be put in place are universal for every individual.
Establishing a calorie surplus, monitoring macro intake, and consuming a broad range of micronutrients are all essential for efficient muscle growth.
No matter what methods you use, providing these principles are in place, you will successfully begin to pack on muscle.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Jensen, Jørgen; Rustad, Per Inge; Kolnes, Anders Jensen; Lai, Yu-Chiang (2011). “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise”. Frontiers in Physiology. 2: 112. doi:10.3389/fphys.2011.00112. ISSN 1664-042X. PMC 3248697. PMID 22232606.
2-Fukagawa, N. K.; Anderson, J. W.; Hageman, G.; Young, V. R.; Minaker, K. L. (1990-9). “High-carbohydrate, high-fiber diets increase peripheral insulin sensitivity in healthy young and old adults”. The American Journal of Clinical Nutrition. 52 (3): 524–528. doi:10.1093/ajcn/52.3.524. ISSN 0002-9165. PMID 2168124.
3-Gil, María I.; Aguayo, Encarna; Kader, Adel A. (June 14, 2006). “Quality changes and nutrient retention in fresh-cut versus whole fruits during storage”. Journal of Agricultural and Food Chemistry. 54 (12): 4284–4296. doi:10.1021/jf060303y. ISSN 0021-8561. PMID 16756358.
4-Salgin, B.; Marcovecchio, M. L.; Humphreys, S. M.; Hill, N.; Chassin, L. J.; Lunn, D. J.; Hovorka, R.; Dunger, D. B. (2009-3). “Effects of prolonged fasting and sustained lipolysis on insulin secretion and insulin sensitivity in normal subjects”. American Journal of Physiology. Endocrinology and Metabolism. 296 (3): E454–461. doi:10.1152/ajpendo.90613.2008. ISSN 0193-1849. PMC 2660143. PMID 19106250.
5-Poehlman, E. T.; Tremblay, A.; Fontaine, E.; Després, J. P.; Nadeau, A.; Dussault, J.; Bouchard, C. (1986-1). “Genotype dependency of the thermic effect of a meal and associated hormonal changes following short-term overfeeding”. Metabolism: Clinical and Experimental. 35 (1): 30–36. doi:10.1016/0026-0495(86)90092-2. ISSN 0026-0495. PMID 3510362.
Gym Crush: Paige Hathaway
Gym Crush: Paige Hathaway
Every gym has a few girls which work harder than the guys. Most of the guys try avoiding these girls so they can save themselves from embarrassment. Paige Hathaway is one such girl and she is our gym crush of the week.
Paige is on a personal mission to break the stereotype that muscular girls look manly. It didn’t take a lot of convincing for us to believe her. Paige Hathaway has a jaw-dropping physique which you can’t stop looking at.
You can also check out Paige Hathaway stop by the Generation Iron Fitness Network for our digital series The Breakdown where she talks about sexual harassment in the bodybuilding industry.
Muscles Make Women Sexy
We totally agree with Paige. Miss Hathaway can rock any outfit effortlessly. We are digging this ‘sun’s out guns out’ picture. If staring at her pictures can be considered a job, we don’t have the day off.
Paige The Beach Bum
Easing our minds is one thing we cannot do. We didn’t know mermaids existed before we saw this picture. B&W or colored, Paige is flawless no matter what. Hathaway has some of the most exotic photos on Instagram.
Squats are the Key
Squats are the secret to booty gains. Let this photo be the reminder to this fact. Paige has one of the best rears in the fitness world and she shares all her training and diet secrets on Instagram.
Behind The Scenes
Building a physique like Paige’s is pure hard work. It takes years of training, dieting and persistence. This is a sneak peek into one of Paige’s leg and glutes workout. Follow this routine for your next leg workout.
The Entrepreneur
Paige Hathaway isn’t your average meathead. She is focused on building a personal brand. This meeting with the social media guru Gary Vaynerchuk is the proof. You can expect to see the entrepreneurial side of Paige soon.
When She Rocked Hollywood
Paige Hathaway graced the Grammy’s this year. While Paige thanks her team, let us take this moment to thank Instagram for giving us this beauty. We wish to see more of her in Hollywood in the coming years.
Elegance At Its Best
Hathaway is a beauty with brains. Most of her posts accompany a moving message. Her posts can make you enter a reflective mode. One can turn reading Paige’s captions into a hobby.
Shredded To The Bone
When was the last time you saw a girl with such a ripped physique? A lot is said about this picture of Paige. While most people think a girl shouldn’t be muscular, we believe they say so because of their own insecurities.
The Stunner
This is exactly how we wait every day for Paige’s new photo to drop. There are thousands of people waiting to double tap her pictures the moment they see them. We bet the pizza delivery boy loves to deliver pizzas to her house.
Picture Perfect
Even we need some shade from all the heat. Paige Hathaway has one of the most loyal following in the fitness industry which is growing every single day. We hope Paige achieves bigger milestones in her career.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Samir Bannout: Bodybuilders Are Rushing To Build Muscle Too Fast
Samir Bannout stresses that bodybuilding is a marathon, not a sprint.
Pro bodybuilding, like any other professional sport, requires a certain level of sacrifice. Everyone knows that football isn’t 100% healthy. The same holds true for bodybuilding. But can pro bodybuilding be healthier than it is today and maintain its prestige? Is it impossible to be Mr. Olympia and still be healthy? In our latest GI Exclusive interview, Samir Bannout explains that a bodybuilder can be 100% healthy and become Mr. Olympia… but too many are rushing to gain muscle.
Samir Bannout agrees that pro bodybuilding can be an extreme sport. But he also thinks that the idea that top level bodybuilders must be unhealthy is overstated. Yes, carrying massive amounts of muscle over long periods of time can put strain on the body – but it doesn’t have to be as unhealthy as it has become today.
Samir Bannout believes that the only truly unavoidable unhealthy part of pro bodybuilding is contest prep. Specifically, the dehydration that is required to have paper thin skin and a conditioned physique. The process of dehydration before a show is unhealthy. There’s no way around it. This same risk is present in other sports that require a weight in – such as MMA or boxing.
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Check out our latest GI Exclusive with Samir Bannout above!
That being said, Samir Bannout does observe that the new generation of bodybuilders are taking unnecessary health risks. Most of this has to do with PEDs. The reason for this – is that bodybuilders are looking to get to the top tier level too fast. Some bodybuilders hope to compete in the Olympia and place high all in the same year that they earned their pro card. According to Bannout, that’s a big mistake.
The desire to rush to greatness leads to making risky choices. Far too often bodybuilders abuse steroid use and other PEDs. This is in the hopes of building more muscle faster. Samir Bannout stresses that bodybuilding is meant to be a marathon not a sprint. If you gain eight pounds of muscle in a year – that’s more than enough.
“Several guys told me what they are using. They didn’t really do well with their coaches, but they are still having health issues. And when I found out what they take… oh my god,” Samir Bannout states in our interview. He continues:
“You know this is the difference. For me, I’d rather drive to New York in three days, four days instead of rushing to be there and getting into an accident. This is my idea. Just be patient. Gaining seven or eight pounds of muscle per year is plenty of muscle. Mr. Olympia cannot happen in one to two years.”
Samir Bannout doesn’t outright condemn steroid use. But he thinks the level of which bodybuilders use steroids and other PEDs is too much. He thinks this isn’t because bodybuilders can’t succeed without an increase of drug use. Far from it. He thinks it’s all due to impatience.
Many Mr. Olympia champions where first awarded the title in their late 30s or early 40s. But there are young bodybuilders in their 20s hoping to become Mr. Olympia champion right away. Samir Bannout thinks this leads to drug abuse in the hopes that they can skip ahead of the line.
You can watch Samir Bannout’s full comments on health in pro bodybuilding by watching our latest GI Exclusive interview above!