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How Much Protein Do You Actually Need to Build Muscle
So gym legend has it that you need to be consuming anywhere between 1.5-2.5 grams of protein per pound of bodyweight in order to build lean muscle mass.
So if you are a 180 lb guy or girl you need to be consuming anywhere between 270 grams – 450 grams of protein.
But where did this figure come from, is this scientifically proven? Or just pure bro science?
I am going to investigate if this legend is actually true of if it is just pure gym floor folklore.
The Role of Protein and Amino Acids
Firstly, let’s take a step back and look at protein, why is it so crucial in building muscle?
So protein is one of the three macronutrients we need, the other two being fats and carbohydrates.
Protein makes up 15% of a person’s body weight, and from a calorific perspective 1 gram of protein equates to 4 calories.
When we eat a meal with protein the protein provides the body with amino acids, and essential amino acids must be obtained through your diet (protein).
The protein is then broken down into amino acids which then helps with repair, recovery and regulating immune function.
Now there is an old saying that goes that, ‘amino acids are the building blocks of life’, well technically this is true. As amino acids are made from carbon, nitrogen, hydrogen oxygen or sulfur.
Amino acids help repair and maintain muscle tissue, and this is especially crucial for any gym goer who is trying to build muscle, as post workout protein will enable you to recover from workouts.
Does Protein Increase Muscle Mass?
Simple answer is yes, and there is plenty of evidence supporting the fact that protein does increase muscle mass, one study’s results found that, ‘For untrained individuals, consuming supplemental protein likely has no impact on lean mass and muscle strength during the initial weeks of resistance training.
However, as the duration, frequency, and volume of resistance training increase, protein supplementation may promote muscle hypertrophy and enhance gains in muscle strength in both untrained and trained individuals. Evidence also suggests that protein supplementation may accelerate gains in both aerobic and anaerobic power.’
Do I Reduce My Protein Intake if I Want to Lose Body Fat?
Answer here is a resounding no, as one study conducted a review of dietary protein during caloric restriction in resistance trained lean athletes, when trying to reduce body fat. And there was ‘evidence that protein needs increase when athletes restrict calories or have low body fat’.
The study concluded that the body fat percentage decreased for all the study groups, it also made a case for higher protein as the ‘protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g’ (per kg of body weight) / 1 – 1.4g per lb of bodyweight.
It is worth remembering that protein reduces levels of the hunger hormone ghrelin, while it boosts appetite-reducing hormones, which leads to an automatic reduction in calorie intake.
So we know that protein does indeed increase muscle mass, and if on a calorie restrictive diet more protein is more beneficial, but what is the figure you need if you just want to add muscle?
The Recommended Daily Allowance (RDA) for protein is listed at 0.8 grams per kg of bodyweight.
According to the American College of Sports Medicine (ACSM), ‘to increase muscle mass in combination with physical activity it is recommended that a person that lifts weights regularly, eat a range of 1.2-1.7 grams of protein per kilogram of bodyweight per day, or 0.5-0.8 grams per pound of bodyweight.’
As 1 gram of protein equates to 4 calories, you would also be increasing your calories from protein four fold in order to gain muscle mass.
The Case for More Protein
One study from 2007 found that the participants, who took part in their 11 week training program, who were taking 1.5g of whey protein per kg of body weight per day concluded that whey protein seemed to ‘promote greater strength gains and muscle morphology during RE (Resistance Exercise) training.’
Another study from 2006 showed ‘that protein supplementation’ of 1.5g per pound of body weight ‘during resistance training, independent of source, increased lean tissue mass and strength over isocaloric placebo and resistance training.’
Another study from 2001 found that participants who were taking 1.5g of protein per pound of bodyweight per day, compared to the subjects who were taking 0.5 grams per lb of bodyweight found that, ‘males that supplemented with whey protein while resistance training demonstrated greater improvement in knee extension peak torque and lean tissue mass than males engaged in training alone’.
The Case for Less Protein:
One study from 1992 increased participants’ protein from ‘1.35 to 2.62g / kg (0.64 to 1.10g per lb), but did not enhance muscle mass/strength gains, at least during the 1st mo of training. Whether differential gains would occur with longer training remains to be determined.’
A 2006 study concluded that ‘the results of this study do not provide any support for protein intakes greater than recommended levels in collegiate strength/power athletes for body composition improvements, or alterations in resting hormonal concentrations’,
It goes onto state that ‘although elevated protein content did not produce significantly greater strength improvements, results suggest that further study is warranted on the effect of high ( > 2.0 g·kg / 0,9g per lb) protein intake on strength and lean tissue accruement’.
So there seems to be a plethora of team more protein versus team less protein. So the takeaway here is that go with the science but when the science contradicts itself, go with trial and error and see what works best for you.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852756/#:~:text=To%20maximize%20muscle%20protein%20accretion,~0.4g%2Fkg%20protein.
https://pubmed.ncbi.nlm.nih.gov/22150425/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/
https://medlineplus.gov/ency/article/002467.htm
https://pubmed.ncbi.nlm.nih.gov/22958314/
https://pubmed.ncbi.nlm.nih.gov/25169440/
http://europepmc.org/article/MED/19927027
https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20
https://pubmed.ncbi.nlm.nih.gov/24092765/
https://pubmed.ncbi.nlm.nih.gov/19301095/
https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
https://pubmed.ncbi.nlm.nih.gov/26817506/
https://pubmed.ncbi.nlm.nih.gov/26778925/
https://pubmed.ncbi.nlm.nih.gov/17277594/
https://vuir.vu.edu.au/1447/1/CurrOp2008_%284%29.pdf
https://pubmed.ncbi.nlm.nih.gov/11591884/
https://pubmed.ncbi.nlm.nih.gov/20798660/
https://pubmed.ncbi.nlm.nih.gov/22958314/
https://pubmed.ncbi.nlm.nih.gov/26778925/
https://pubmed.ncbi.nlm.nih.gov/1400008/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129168/
How Nicotine Can Affect Weightlifting & Muscle Growth
While nicotine is a stimulant, the negative impact on our fitness may deter you from using this as an “aid”.
Nicotine is one of those drugs so many wish they could put down. That “buzz” you briefly experience can be one of the most addicting things people chase. Since nicotine comes in the form of so many different products, it is impossible to not be around it. From cigarettes, to vapes, to chewing tobacco and the many alternatives that now exist, nicotine is just always around. As bodybuilders and athletes, we take our health and wellness seriously but sometimes we cave and those vices creep in. Nicotine may just be one of them for you.
Since we take our health and fitness seriously, drinking tends to not be an option as a way to calm down. The excess calories and, of course, that terrible hangover, tends to deter us from partaking in this form of enjoyment. Smoking is obviously out of the question for it would simply kill all the goals you’ve worked so hard for. But with so many alternatives around, it can be easy to get our nicotine fix without totally killing all of our gains.
Let’s take a look at nicotine and what it does to our bodies. The affect it has on weightlifting and muscle growth can make or break whether or not we decide to use it. While it is addicting, it is still possible to get off it and find a new vice, potentially something that will work for our gains. But, here, regardless of your decision, there’s no judgement.
What Is Nicotine?
Nicotine is a highly addictive chemical compound found in the tobacco plant. Common misperceptions surround nicotine in terms of what is bad and what is not bad for you. Nicotine is the addictive substance but tobacco is what causes much of the health complications with people. Nicotine is a stimulant that has an effect on both your body and mind.
Through ingesting nicotine, your brain releases dopamine, a neurotransmitter which makes you feel good. It will also jack up your heart rate and increase blood pressure and blood flow and while these sound like what you want out of your stimulant products, there are other ways to get this done (1).
Negative Effects On Our Fitness
Despite this substance being a stimulant, with many people telling you to mix caffeine in your routine before you start, there are downsides to putting this into your body, especially before a grueling workout (2).
Increasing Heart Rate & Blood Pressure
By increasing your heart rate, you do put more strain on your heart to pump blood, and when mixed with a hard workout, this can really add to that strain. With an increase in blood pressure, it can make it difficult for blood to get around your body, thereby offering your body less nutrients (3).
Appetite Suppression
Nicotine tends to suppress our appetite, giving us the out when it comes to eating, and eating well at that. For those us looking to put some real strength and size, eating a well-balanced diet is exactly what we need to make that happen. If we suppress our appetite then we are doing ourselves no favors (4).
Breathing & Endurance
This may go without saying, but depending on the form you ingest nicotine, it can seriously start to affect your breathing and endurance when it comes to activities. With less desire for cardio, and making cardio harder at that, you take away one element to help you get more shredded than before.
Decrease Testosterone
To stick with smoking and ingesting nicotine that way, the chances of this lowering your levels of testosterone have been studied, and while results vary, some say this to be true. Lower testosterone leads to less drive, decreased libido, but worse, less natural muscle building and fat burning potential (5).
But Nicotine’s A Stimulant…
While this is true, there are other stimulants you can take to boost your workouts and provide for that much needed energy. For those who stay away from supplements, or feel something like a pre-workout is unnecessary, you should rethink that strategy to start, but also look to caffeine, whether that be coffee or green tea, to kickstart your workouts. Looking into a great pre-workout can give you energy, pumps, and get the blood flowing without you worrying about any health risks that may come from nicotine.
Featured Supplement For Energy & Muscle Pumps
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Wrap Up
Nicotine is a highly addictive substance and sometimes with our busy lives and hectic schedules we just need a break to unwind. But for those of us who take our bodybuilding and workout goals seriously, this can really hurt us and start to affect everything we want most out of our fitness goals. While nicotine may be a stimulant, it is important to remember that there are other stimulants out there and ways to get our heart rate going and blood pumping to maximize our workouts. Looking to a great pre-workout can help us get there, as well as simply just a cup of coffee, for example. So, while nicotine may seem like the easy option, looking for some alternatives will help pay off in the long run.
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 Transparent Labs and Envato
References
Benowitz, Neal L. (2010). “Nicotine Addiction”. (source)
Mishra, Aseem; Chaturvedi, Pankaj; Datta, Sourav; Sinukumar, Snita; et al. (2015). “Harmful effects of nicotine”. (source)
Gajewska, M.; Worth, A.; Urani, C.; Briesen, H.; et al. (2014). “The acute effects of daily nicotine intake on heart rate – A toxicokinetic and toxicodynamic modelling study”. (source)
Jessen, A.; Buemann, B.; Toubro, S.; Skovgaard, M.; Astrup, A. (2004). “The appetite-suppressant effect of nicotine is enhanced by caffeine”. (source)
Hruskovicova, H.; Duskova, M.; Simunkova, K., Hill, M.; et al. (2012). “Effects of Smoking Cessation on Hormonal Levels in Men”. (source)
5 Exercises Required to Boost Bicep Growth
Best Exercises For Building Your Biceps
“I don’t like training my biceps,” said no one ever. For many gym bros, their self-esteem can be directly proportional to the size of their guns. Countless people around the world spend hours working on their arms but only a few of them have some well-chiseled guns.
If you’re determined to grow your pythons, choosing the right exercises is half the battle won. The exercises on the list are a mix of isolation and compound lifts so you can get the best of both worlds.
Barbell Curls
Barbell curls are a great compound (multi-joint) exercise which can help in developing muscle mass and strength. To make the most of this lift, use an Olympic barbell. Doing so will recruit your core stabilizers.
Using the Olympic barbell can result in adding inches to your biceps. Make sure you don’t use momentum by jerking or swinging back and forth to lift the bar. Keep your torso upright and your elbows pinned to your sides.
Hammers Curls
Hammer curls are an incredibly effective exercise in improving the length of your biceps. Performing the dumbbell hammer curls also recruits your forearms as you hold the dumbbells with a neutral (palms facing each other) grip.
You can target your biceps from different angles while performing the dumbbell hammer curls. Curling the dumbbells straight forward will target the medial biceps. You can work the outer bicep heads by curling the dumbbells in a crossbody motion and curling with your arm pointing outwards will hit your inner bicep heads.
Machine Preacher Curls
The machine preacher curls are a great isolation exercise as it’s a combination of the preacher bench and cables. If you want to work on your bicep peak, you can’t go wrong with the machine preacher curls.
Most people make the mistake of lifting heavier weights than they can handle in this exercise. Letting their egos get in the way gets the better of them and they leave gains on the table by not following a full range of motion.
21’s
21’s are one of the most underutilized bicep exercises. You haven’t experienced the nastiest bicep pump of your life until you’ve done the 21’s. 21’s can help add size and definition to your guns.
Stand with an upright torso with a barbell in hands extended at arm’s length. Hold the barbell with a shoulder-width grip. Start the lift by performing seven reps from the bottom to the middle of the movement (like half barbell curls). Without resting, lift the barbell so it is next to your shoulder (top of the barbell curl movement).
Perform the next seven reps from the top to the middle. After completing the second mini-set of seven reps, perform the last seven repetitions with a full range of motion. The three mini-sets of 7 reps form a single set, and you need to complete it without stopping for rest.
Overhead Cable Curls
If you’re like most people, you like to show off your pythons with the front double bicep pose. Performing the overhead cable curls will polish your guns by working on the peaks and developing definition and separation.
Stand in the center of a cable pulley machine while holding a D-handle attachment in each hand with a supinated (palms facing the roof) grip. At the starting position, your arms should be fully extended at your sides so your upper arms are parallel to the floor.
While keeping your upper arms stationary, curl the weights by flexing at your elbows. Hold and squeeze your biceps at the top of the movement. Return to the starting position and repeat for the recommended reps.
Which is your favorite bicep exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
Best Foods To Help You Sleep To Maximize Growth & Recovery
Sleep is so important to our growth and recovery, but too often do we forget that.
How many hours a night do you sleep? No, really think about it? Some nights may see 8 hours, some 7, maybe the occasional sleep in with 9 hours. But if you start saying 4, 5, even 6 hours of sleep a night, you may be hurting all of your gains you worked so hard for. While it is true that some people can run on a full tank of gas with continually 5-6 hours of sleep, it is safe to say that the majority of us cannot. Don’t let this stigma of getting “too much” sleep stop you from getting enough sleep.
How many times has someone said to you, “You sleep too much. You need time to get things done”. Remember how annoying that is? Changing your mindset to say sleep allows you to do more in less time is only stating the facts about sleep. The more recovered you are, the better you will perform.
And that goes for our bodybuilding and fitness goals as well. The more recovered you are, the better you will perform. The gym might be where the gains are created, but recovery is where they actually come to life. When you lift, you are tearing the muscle fiber, thus making space for new muscle to form. But that muscle forms with proper rest and recovery, and a healthy nutrition plan, and sleep should be priority number one.
Let’s talk about sleep and how it helps with muscle growth, then of course, everyone’s favorite topic of which food is best for promoting sleep. Help yourself feel great by taking sleep more seriously.
The Sleep Cycle
There are 5 stages of sleep that scientists categorize during your sleep cycle. Stages 1-4 are considered non-REM and stage 5 is considered REM (1). We’ve all heard of REM and non-REM, but let’s jump into this a little more. It is important to note that changes in brainwave frequencies and amplitudes are what differentiate each stage.
Stage 1: The lightest stage of sleep, your brain frequency is just slightly lower than when you are awake.
Stage 2: Deeper than Stage 1, you are starting to fall into a state where its harder to be awakened.
Stages 3-4: Entering into a deeper sleep, these stages are known as slow-wave sleep and as we age, we spend less time in these stages.
Stage 5: You’ve now entered REM sleep and this is where dreams start to happen. The skeletal muscles don’t move and breathing is elevated.
It is Stage 3 where your muscles are most relaxed, blood supply starts to flow through the muscles more and tissue growth and repair occurs. Energy is restored and growth hormone is released starting to do its magic. REM sleep is where that energy for your brain and body starts to charge up for the next day’s performance (2).
Importance Of Sleep For Growth & Recovery
When paired with a healthy diet, sleep is that vital piece of recovery to really work to repair muscle and see an increase in your muscle growth. When you sleep, your body enters into a higher anabolic state that means your body has more time to repair those torn muscles. Your body also has a higher rate of protein metabolism than when you are awake. Protein is essential for muscle growth and by processing more protein, you allow for more build up which in turn increases muscle strength and size. As human growth hormone spikes, it plays a role in the productions and regeneration of cells to help fix any damage caused by your workout (3).
In terms of cognitive function, adenosine is sent to the brain to signal that it needs rest. During sleep, these levels of adenosine start to decline which in turn make you slightly more alert. This would seem like the brain is recharging and refueling to ensure alertness and focus for whatever the next day brings (4). We all know how it feels to operate the next day after a poor night’s sleep and the ability for its physical growth and recovery should be equally matched by its cognitive recovery as well.
Foods To Help You Sleep
While there are ways to help you sleep like meditation or quality supplements, some foods may help with this as well for a more natural source.
Almonds: A great healthy source of fat, almonds can boost sleep quality by serving as solid sources of melatonin and magnesium, both highly effective for sleep enhancing properties.
Walnuts: Packed with nutrients, aside from multiple benefits of walnuts, when it comes to sleep they are a great source of healthy fats and melatonin. They provide the omega-3 fatty acids ALA and DHA to increase serotonin.
Turkey: Turkey is a popular food source for promoting sleep because it contains tryptophan, an amino acid that encourages sleepiness and increases the production of melatonin (5). Also a great source of protein, turkey can improve your quality of sleep and really aid with muscle growth.
Fatty Fish: Filled with vitamin D and omega-3 fatty acids, both of these have serious benefits when it comes to improving your overall quality of sleep.
Beans: High in fiber, beans can help you spend more time in that vital slow-wave sleep of Stages 3-4. They can control glucose levels to stunt arousals that may come from sugar (6).
Tart Cherry Juice: Can improve sleep and lead to a longer sleep. Filled with melatonin, this works great but just be sure to get 100% juice with no additives.
Chamomile Tea: Has benefits to boost your immune system, reduce anxiety and depression, and improve sleep. It contains an antioxidant called apigenin which promotes sleepiness and reduces insomnia.
Wrap Up
Sleep and its value to our overall growth and performance is more than important when it comes to our training and performance success. Too often do we overlook sleep but we all need it. Getting adequate sleep should not make you feel lazy or unproductive, but quite the opposite. Getting good sleep clearly promotes cognitive functioning and allows for that much desired muscle growth to finally appear. Try these foods before bed and see how they can really boost your sleep to keep you looking and feeling great.
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
Cell Press (2018). “How REM and non-REM sleep may work together to help us solve problems”. (source)
Waterhouse, Jim; Fukuda, Yumi; Morita, Takeshi (2012). “Daily rhythms of the sleep-wake cycle”. (source)
Dattilo, M; Antunes, H. K. M.; Medeiros, A; Neto, M. M.; Souza, H. S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Saini, Ekjyot K.; Gillis, Brian T.; Elmore-Staton, Lori; Buckhalt, Joseph A.; El-Sheikh, Mona (2020). “Longitudinal relations between sleep and cognitive functioning in children: Self-esteem as a moderator”. (source)
Hartmann, E. (1982). “Effects of L-tryptophan on sleepiness and on sleep”. (source)
Zhang, Duqin; Wang, Liping; Tan, Bin; Zhang, Weiqing (2019). “Dietary fibre extracted from different types of whole grains and beans: a comparative study”. (source)
Samir Bannout: Some Beauty Is Lost When Bodybuilders Become Super Massive
Samir Bannout comments on whether or not the modern era of bodybuilding has declined.
Between the past five to ten years, there has been a growing conversation about the quality of modern bodybuilding. While it’s often common to hold the past in higher regard – it seems that fans have become more vocal about bodybuilding physiques declining in quality even compared to the 90s. Alternatively, there are those who believe we are now at the beginning of an upswing after a slight decline. In our latest GI Exclusive interview, Samir Bannout shares his thoughts on modern bodybuilding, super mass monsters, and wether there has been a decline in quality.
Samir Bannout is a diplomatic man. He’s not someone to cast blame on specific people. He’s also not one to make bold statements without all of the facts. So when it comes to something subjective like the quality of bodybuilding physiques – he’s careful with his answer.
During our video interview, we asked if Samir Bannout considers bodybuilding an extreme sport. More specifically, if bodybuilding is more extreme today than it was during his era of competing. This conversation evolved into discussion of the quality of physiques in bodybuilding. Has the increased effort for bigger size led to lower quality physiques overall?
Samir Bannout makes a point first and foremost to highlight that pro bodybuilders today are extremely talented. They work hard, they put in the work, and their ambitions are respectable. So Bannout purposefully avoids saying that physiques have declined. Instead, he comments that certain weak points are becoming more common. He assumes this is likely due to focusing more on size.
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Check out our GI Exclusive segment with Samir Bannout above!
Instead of talking about increase or decrease in quality, Samir Bannout talks about beauty in the sport. Again, this is a subjective term. But Bannout believes that some of the beauty has left the sport. It’s become more favored towards blocky and bulky mass monster physiques. To use an alternate word from beauty, it seems that Bannout is talking about aesthetic and conditioning.
Samir Bannout uses two examples. He points out Frank Zane, who has won multiple Mr. Olympia competitions. He also points out Phil Heath – a man who has seven Olympia titles under his belt.
Bannout comments that Frank Zane was no where near the largest bodybuilder even during his own era. Yet his beauty, aesthetics, and conditioning were so on point that he became a champion. Fast forward to Phil Heath. Bannout believes his first four victories were flawless. Shortly after that, criticism of his gut came to the forefront. Bannout believes this was due to Phil starting to chase more size.
“I think he [Phil Heath] lost his beauty once he started to get super massive,” Samir Bannout states in our interview. He continues:
“Sometimes it’s not about size… Same thing with Flex Wheeler. You know, Flex, it was immanent that he’d win the Olympia. Seriously… It’s a shame that if Flex, if he slowed down a little bit he would have been Olympia no doubt.”
Samir Bannout doesn’t want to demonize massive size. He thinks that massive size can work so long as the beauty remains. He thinks that some bodybuilders are genetically predisposed to handle massive size while maintaining tighter aesthetics and conditioning. He uses Ronnie Coleman’s earlier Olympia victories as an example. Unfortunately, Bannout also thinks that too many bodybuilders fall victim to chasing size and beauty is lost as a result.
You an watch Samir Bannout’s full comments in our latest GI Exclusive interview segment above!
Why Muscle Density Matters & How To Build It
That dense look you desire is all dependent on muscle density.
For those of us who lift big and seek a massive physique, muscle density is something that cannot be overlooked. Despite our complete drive for that increase in size, what we visually seek may not be the absolute best goal for us. Have you ever been in the gym and the guy next to you is massive, huge, lifting some serious weight? And then you look at yourself at you’re not as massive, not as huge, but you’re lifting the same amount of weight? This is muscle density and while this guy next to you may have the aesthetic you want, it’s a great thought to know that, in theory and principle, you’re stronger.
When it comes to certain strength sports, muscle density is an absolute must have. Powerlifting and Strongman athletes need to feel as though they can lift and push and pull and squat anything and everything that comes their way. Bodybuilders seek that well-rounded, perfectly sculpted physique, but what makes those muscles pop is vital for their success. Ultimately, the goal is to increase strength and size and luckily for us, the two are more than possible.
With muscle density being so important, let’s dive into it. From what it is, to the difference between muscle density and muscle mass, to how to build it, we’ll cover all the bases so you can start prioritizing what you need to do to really start to succeed.
What Is Muscle Density?
Muscle density is the amount of lean muscle tissue that your body has in comparison to the amount of fatty tissue. The more muscle tissue, the more dense of an appearance and structure the muscle takes on. With more density, this means the muscle fibers are stronger, allowing you to produce more power than larger muscles that may not be as dense. Essentially, muscle density is about the strength of the muscle. And by getting rid of excess fat that may be buried in between the muscle fibers will only enhance the level of muscle density you ultimately have (1).
Difference Between Muscle Density & Muscle Mass
While muscle density is about strength and the amount of lean muscle compared to fatty tissue, muscle mass tends to refer to the sheer size of the muscles. So, we’re talking here about strength versus size, or for our purposes, muscle density (strength) versus muscle mass (size).
Let’s take a look at hypertrophy, or muscle growth, to really understand how muscle density and mass work and what we can expect. Two types of hypertrophy exist that will hopefully help us break this debate even further: sarcoplasmic hypertrophy and myofibrillar hypertrophy.
Myofibrillar hypertrophy is another way of saying muscle fiber growth, which in turn is another way of saying increased muscle density. What happens with this is the muscle fibers become enlarged through the multiplication of myofibrils which equate to strength, speed, and power, respectively. Through working out and lifting, these fibers must increase in density as they recover, thus leading to that valuable increase in muscle density (2).
Sarcoplasmic hypertrophy is the increase in muscle size, or for our purposes, muscle mass. The volume of the muscle cell fluid increases, boosting the literal size of the muscle cell but not adding any strength or density. For many bodybuilders, this is what we’re looking at unless they prioritize strength and size, instead of one over the other (3).
Why Muscle Density Matters
Muscle density matters because that is your muscle strength. Your sheer ability to get stronger and see the gains you want most are all dependent on how you work muscle density. It can be easy to get caught up in being the biggest, the one with the absolutely bulging biceps or popping pecs. But muscle density allows for better sport specific movements, can increase your chances at seeing great PRs, and will ultimately win out over just muscle mass any day, for your ability to lift big is how you grow (4).
How To Build It
Here are some tips to get you started and help you build that valuable muscle density.
1. Lift Big But Lift Smart
Always look to increase the weight more than you had previously before. This will really pay off as you start to build more and more of those muscle fibers looking for them to grow. Just be cautious that you lift within the realm of what you can do to avoid injury.
2. Resistance Training
Placing the proper amount of resistance on your muscles is vital for fiber growth and the right amount of overload can really work to get those muscle dense.
3. Diet & Supplementation
For your dietary routine, something like a low-carb diet will work to get rid of that excess fat around the muscles. This is partly why the ketogenic diet is so popular. But don’t forget to use the right supplements and really work to push only the highest of quality supplements into you before, during, or after a workout (5). Something like a protein powder, pre-workout, or BCAA supplement will work wonders for all phases of your workout.
Featured Supplement
It is important to supplement with the right products in order to increase muscle density and really boost all your strength goals. This creatine from Transparent Labs is an awesome product to help you get there.
Transparent Labs StrengthSeries Creatine HMB
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Wrap Up
When it comes to building muscle density, also know as our strength, it is important to really put an emphasis on that depending on our goals. While muscle mass and our literal size may be the end goal, muscle density will prove to pay off in the long run for us as we seek to lift as big as possible. Don’t neglect muscle density and the path to get there because it will change your fitness goals for the better.
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
Miller, A. E.; MacDougall, J. D.; Tarnopolsky, M. A.; Sale, D. G. (1993). “Gender differences in strength and muscle fiber characteristic”. (source)
Damas, Felipe; Angleri, Vitor; Phillips, Stuart M.; Witard, Oliver C.; et al. (2019). “Myofibrillar protein synthesis and muscle hypertrophy individualized responses to systematically changing resistance training variables in trained young men”. (source)
Roberts, Michael D.; Haun, Cody T.; Vann, Christopher G.; Osburn, Shelby C.; Young, Kaelin C. (2020). “Sarcoplasmic Hypertrophy in Skeletal Muscle: A Scientific “Unicorn” or Resistance Training Adaptation?”. (source)
Wang, Ling; Yin, Lu; Zhao, Yue; Su, Yongbin; et al. (2021). “Muscle Density, but Not Size, Correlates Well With Muscle Strength and Physical Performance”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Mark Henry Shows Incredible Weight Loss Transformation
Mark Henry loses an incredible amount of weight.
Mark Henry has made a truly impressive transformation. The WWE Hall of Famer has lost a considerable amount of weight and looks great. And it appears that from the looks of things this is just the beginning of his weight loss journey.
Mark Henry is truly a beast of a man. Having competed in a number of strength sports in his heyday, Henry has built a reputation of being one of the strongest humans on the planet. He has won gold at the Arnold Strongman Classic, in powerlifting, and in weightlifting at the Olympic Games.
But strength sports isn’t the only thing that Mark Henry is known for. For a many, Henry is known for his days in the WWE. With the moniker sexual chocolate, Mark Henry had a pretty large following during his time as a pro wrestler.
What made Mark Henry standout from the crowd was his incredible strength sports background. He was a powerful man with a powerful presence and he used it to toss around fellow wrestling greats like Dwayne “The Rock” Johnson.
Mark Henry used his considerable size and strength to build up his popularity in pro wrestling. The kind of size he possessed was necessary especially during his strength sport days. Most strongman competitors, weightlifters, and powerlifters are required to carry a tremendous amount of weight on their frame. If you hope to lift massive weight then you have to be able to bear that weight.
Weight Loss Transformation
But there’s only so long you can hold onto that weight before it becomes an issue. Being extremely massive may benefit a strength athlete, but it has it’s drawbacks. After retiring from competition, it makes little sense to keep that kind of weight on your frame.
Now the WWE Hall of Famer has looked to make a change, namely to his physique. Mark Henry has embarked on a fitness journey to drop the pounds to a healthier weight. In a recent Instagram post, Henry showcased a picture of himself having dropped some considerable weight.
It appears that Mark Henry is looking to drop even more weight. He mentions that he has 20, most likely pounds, to go. Being at a lighter weight especially in his late 40s will help with longevity as well as his ability to keep in great shape.
What do you think about Mark Henry and his weight loss?
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.
Will Smith Begins His Fitness Challenge and Gets Embarrassed
Will Smith begins his self induced fitness challenge.
Well it looks like the fitness challenge is underway for Will Smith. The famous actor began his training with gusto. But it appears that Smith ended his training with a bit of embarrassment.
Getting in top shape can be a truly arduous task. Solid results means a great deal of dedication. Not only dedication, but also a drive to succeed.
Those with youth and vigor have to work hard just like anyone else. That said, their youth gives them certain physical advantages over those of a more advanced age. When you consider Will Smith is in his early 50s, you realize that this fitness challenge he’s undertaking is all the more difficult due to his age.
But that isn’t stopping the famous actor from giving it his all. Will Smith has gotten into top shape in the past, making a pretty noticeable transformation when he was cast to play the iconic Muhammad Ali in a biopic. Smith packed on pounds of muscle and while it was no easy task, he was able to due the legendary boxer justice with a solid performance and impressive physical presence.
Let The Training Begin
But while he doesn’t lack the drive and determination, Will Smith is getting a reminder that of how difficult it can be to transform. One difficulty is realizing you have to crawl before you can walk.
With his training being documented in a collaboration with YouTube, Smith’s training began with him pushing no weight at all. On the advice of his trainer, Smith was forced to lift barbells without any weight on the bar. Will Smith was admittedly embarrassed by the situation. The Instagram post below shows a bit of Smith’s training.
“This guy says ‘Let’s just get the movements,” said Smith. “Let’s just get your body back into making the movements, so we can avoid injury.’ But what that means is that he’ll just give me the bar with no weights on it to a bench press.”
“I’m like ‘We’re not shooting that. Nobody’s going to have video of me bench pressing with just a bar, and no weights on it. No. No.’”
Will Smith appears to be taking everything in stride as he continues his journey to a better physique. It will be interesting to see how much he can transform his body in the coming weeks and months.
What do you think of Will Smith and his fitness challenge?
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.
George Farah: Milos Sarcev Is Wrong To Promote Insulin In Bodybuilding
George Farah doubles down on his anti insulin stance in bodybuilding.
Over a year ago, bodybuilding coach and guru George Farah strongly criticized the use of insulin in bodybuilding. He claimed it was an outright dangerous drug to use inappropriately. He believes that using insulin for benefits in bodybuilding is always the wrong way to use the drug. A year later, we followed up with Farah to revisit his stance on this topic. In our latest GI Exclusive interview, George Farah urges bodybuilders to stop using insulin and thinks it is wrong for Milos Sarcev to promote it.
George Farah wants to get something off his chest. He wants the world to know that bodybuilders use insulin far less often than people think. In recent years, many believe that insulin has become a mainstay in top level pro bodybuilding. Farah is here to debunk that belief. In fact, he goes on to say that he has had up to six athletes in the top 10 of the Mr. Olympia. He knows for a fact all six of them did not use insulin.
In George Farah’s mind, that’s all the evidence anyone would need. These bodybuilders have made it into the top 10 of the world without insulin. So why would anyone want to take the health risk just to get an edge over the competition? Farah believes it’s not necessary.
We followed up asking George Farah about his thoughts on Milos Sarcev. Milos is a bodybuilding coach who is a strong proponent of insulin in bodybuilding. His argument is that insulin can be used safely, as long as it’s not abused. He feels this way about nearly all taboo drugs. It can be safe when done correctly. After our initial interview with George Farah, Milos responded to Farah’s comments about insulin. Clearly the two are at odds with this topic.
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Check out our GI Exclusive segment with George Farah above!
That’s why we asked George Farah for his thoughts on Milos Sarcev and his endorsement of insulin for bodybuilders. Does he think Milos is simply wrong? Farah had this to say in his response:
“Milos is a friend of mine okay? I don’t want to say he’s wrong or right. He’s wrong promoting insulin. This is my opinion. He’s entitled to his opinion but my opinion… I don’t think we should have insulin [in bodybuilding].”
George Farah goes on to detail how many bodybuilders he knows who have health problems. The fact is that bodybuilding already has health risks as it is. Farah doesn’t understand why a bodybuilder would want to add even more risk to that.
It seems that insulin is where George Farah draws the line. He has gone on the record endorsing the use of steroids for bodybuilding (though he does think it’s often abused too much recently). When it comes to insulin, though, Farah believes it’s a black and white issue. It’s clearly unhealthy. It’s clearly dangerous. And even when done right, it can lead to complications. At least, that is what George Farah believes.
You can watch George Farah go into full detail about Milos Sarcev, insulin, and bodybuilding in our latest GI Exclusive segment above!
Best CBD Supplements For Bodybuilders & Recovery (Updated 2021)
See which CBD products are kicking butt right now to help alleviate unwanted pain and aid in recovery.
The CBD (Cannabidiol) industry is hot right now and products like CBD oil are popping up literally everywhere! This new craze has hit everyone by storm but athletes especially are thrilled with this new product. As a safe and effective way to handle all pain and aid in recovery, it is no wonder why people are so drawn to CBD and the many benefits it provides. Without the fear of failing a test for competition or putting something harmful in their bodies, CBD has come to the rescue to ensure all of your health and wellness needs are taken care of to ensure a happy and healthier quality of life.
CBD comes in many forms which include oils, salves, capsules, gummies, lollipops, vapes, and topicals. But, many are not real CBD and you must be very cautious. A lot of companies are capitalizing on the new market for CBD products and selling bad products for a profit. That’s why it is more than important to make sure each label is accurate and honest before trying any new product. Any good company will be open about the labels and seek not a profit, but the opportunity to better their consumers’ lives.
We’ve put together a list of the Best CBD Supplements for 2021 so you can find the best products to help with you pain, recovery, overall health, and wellness. From tinctures, to topicals, gummies, and capsules, everything you want is right here and waiting for you try.
Best CBD Supplements For Bodybuilders 2021
Best Overall CBD Tincture: cbdMD 1,500mg CBD Oil Tincture
Type Of Application
Tincture
CBD Dosage
1,500mg
Best Way To Take/Use
Take 1 serving (1mL) and place it under your tongue. Let it sit for a moment before swallowing.
cbdMD 750mg CBD Oil Tincture delivers a Superior Broad Spectrum CBD formula with natural MCT carrier oil that works to boost your health and wellness every time you take it. Packed with supporting cannabinoids and terpenes, this tincture offers a host of benefits like supporting calmness, enhancing recovery, managing stress, and allowing you to function on a day to day base at a high level. Made from USA-grown industrial hemp, this is third party tested, gluten-free, and vegan, making this a trusted and honest supplement.
Pros
Superior Broad Spectrum CBD formula
Great benefits and supporting cannabinoids
USA-grown hemp and third party tested
Gluten-free and vegan
Cons
Premium priced option
Price: $59.99
Click here for the best price
Use the promo code GENIRON for 15% off!
Best CBD Tincture For Sleep Recovery: Just Live 300mg Broad Spectrum Natural Drops
Type Of Application
Tincture
CBD Dosage
300mg
Best Way To Take/Use
Take 1 full dropper every six hours or as needed. Place under your tongue and swallow.
Just Live 300mg Broad Spectrum Natural Drops is an original strength Broad Spectrum blend of active cannabinoids in a concentrated, all-natural tincture. With many ways to take, this can help with fast acting relief from exercise and other activities and works to promote the best sleep recovery around. Using MCT oil, it helps the body absorb everything better so you can effectively tackle all of your body’s needs. With great benefits to promoting calmness, enhancing physical and mental wellbeing, relief from exercise, and increasing your chances for a better sleep, this is a great tincture to work for sleep and recovery.
Pros
Original strength Broad Spectrum blend
Concentrated and all-natural
MCT oil works to absorb faster
Great price
Cons
Only available through their website
Price: $29.99
Click here for the best price
Best Overall CBD Topical: Just Live CBD 750mg Pain Relief Cream
Type Of Application
Topical
CBD Dosage
750mg
Best Way To Take/Use
Apply cream into affected areas and rub in.
Just Live CBD 750mg Pain Relief Cream is a carefully formulated and balanced combination of THC-free, high quality broad spectrum CBD and pain fighting, anti-inflammatory botanicals. With advanced ingredients and a unique, richly moisturizing cream, you can start to tackle those unwanted muscle aches and joint pains. With great benefits towards relieving exercise pain, everyday activity, physical and mental well-being, and total wellness, this topical is the right addition to your routine to alleviate pain.
Pros
Balanced THC-free and high quality broad spectrum CBD
Anti-inflammatory botanical add advanced ingredients
Rich moisturizing cream
Great for relieving pain
Cons
Premium-priced option
Only available directly from their website
Price: $69.99
Click here for the best price
Best CBD Topical For Recovery: cbdMD Recover
Type Of Application
Topical
CBD Dosage
3,000mg
Best Way To Take/Use
Wash and dry the skin area and apply a generous amount of cream. Massage until it is fully absorbed.
cbdMD Recover is a fantastic pain relief cream to help relieve minor aches and discomfort. It will work to warm the sore spot while also hydrating dry skin with the help of histamine dihydrochloride. A carefully crafted formula with Superior Broad Spectrum CBD uses high quality hemp extracts with only the best in manufacturing practices. Available in four CBD concentrations and three different applicators, this CBD cream with skin moisturizers is perfect for fighting pain and helping you recover.
Pros
Great formula of CBD and histamine dihydrochloride
Made from high quality hemp extracts
Available in four concentrations
Cons
Premium-priced option
Price: $129.99
Click here for the best price
Use the promo code GENIRON for 15% off!
Best Overall CBD Gummies: cbdMD 750mg Gummies
Type Of Application
Edible
CBD Dosage
750mg
Best Way To Take/Use
Take 1 or 2 gummies a day and gradually increase as needed.
cbdMD 750mg Gummies provide a delicious way for you to get Superior Broad Spectrum CBD into your body for optimal effectiveness. This formula includes additional cannabinoids and plant terpenes to deliver a high quality and consistent supplement. Third party tested for quality and purity, while also being gluten-free and vegan, the many flavors and three different concentrations make these gummies extremely sought after.
Pros
Superior Broad Spectrum CBD with additional cannabinoids and plant terpenes
Third party tested
Gluten-free and vegan
Great flavors and three different concentrations
Cons
Premium-priced option
Price: $59.99
Click here for the best price
Use the promo code GENIRON for 15% off!
Best Overall CBD For Weight Loss: PFX Labs ShredCBD
Type Of Application
Capsule
CBD Dosage
1,200mg
Best Way To Take/Use
Take 1 capsule by mouth 1-3 times daily.
PFX Labs ShredCBD is a brand new design for CBD supplements used to help target body fat while also promoting energy, focus, sleep, performance, and overall wellbeing. With 20mg of premium pure CBD isolate in each capsule, this formula also includes 3 powerful fat burning ingredients to give you the best chance at weight loss. With zero unwanted side effects and a large number of benefits to more than just fat loss, ShredCBD is making waves as an innovative way to get rid of that unwanted fat to start seeing a shredded physique.
Pros
CBD isolate and three powerful fat burning ingredients
Great benefits towards fat loss, inflammation, performance, and more
Made in the USA in a GMP certified facility
Cons
Research is still in its infancy
Only available in the USA
Price: $48.00
Click here for the best price
What Is CBD?
CBD (Cannabidiol) is a phytocannabinoid derived from cannabis. It’s often the second most prevalent ingredient to tetrahydrocannabinol (THC) in which the latter causes the “high” effect. But, most CBD is extracted from industrial hemp which contains fewer amounts of THC, and therefore it won’t make you “high” (1).
There are also many other cannabinoids alongside CBD and THC but these two have the notable effects alongside other types of CBD.
Benefits Of CBD
CBD has many benefits towards our physical and mental health and are absolutely worth knowing when looking to buy the right CBD supplement for you.
Relieve pain: Helps by regulating the endocannabinoid system in which pain is a function. It can impact receptors and reduce inflammation and chronic pain (2).
Reduce anxiety and depression: A more natural approach to treating mental health, it can act on the brain’s receptors to transmit serotonin, which makes you feel good.
Promotes better sleep: Can help you sleep through the night and improve the overall quality of your sleep (3).
Helps with skin issues: Since CBD acts an anti-inflammatory, skin issues like acne may be handled since different glands do not become as infected.
Support immune system: Keeps your immune system alert and allows antibodies to react effectively to anything foreign (4).
How Does CBD Work
The endocannabinoid (eCB) system is essential for bodily homeostasis and maintaining a healthy biological environment in response to internal and external factors (5).
Composed of cannabinoid signaling molecules, the eCB system plays a big role when it comes to mood, sleep, pain appetite, immune system functioning, and all functions at the cellular level and beyond. So, it acts as a bridge between the body and mind which helps to further explain neuro plasticity and external factors as an influence on our mental state of health (6).
CBD can bind to the endocannabinoid receptors to aid in the regulation of homeostasis and this is why many people use a supplement. But, its effects are pronounced in many cases, offering obvious positive changes.
Some Types Of CBD
Full-spectrum
Full-spectrum cannabidiol is extracted from the cannabis plant but the terpenes, cannabinoids, fatty acids, flavanoids, and other plant matter remain attached. Full spectrum CBD is a “full-spectrum” of compounds is what often causes the “entourage effect”. Cannabinoids have therapeutic and psychoactive effects and include both CBD and THC, while terpenes provide cannabis with its fragrance.
Flavonoids offer benefits like anti-inflammatory aids and neuroprotective properties. The entourage effect is when all of these work together to maximize the benefits for you and make up full spectrum CBD and full spectrum hemp from CBD oil products and the effects of CBD on health benefits like alleviating chronic pain.
Full-spectrum CBD does have 0.3% or less of THC but CBD isolate is purified through a process which makes it a THC-free substance (7).
Isolate
CBD isolate requires a purification process before it makes it to shelves. But, when it’s extracted from the plant, all of the plant matter is still intact. But, when this full-spectrum CBD is purified through an additional process, you’re left with 99% pure CBD.
This process creates a flavorless, odorless, pure white power containing zero THC. The benefits of CBD isolate are that it is in fact THC free and is cheaper than other forms of CBD. It is easy to take, less messy than other oils, and can be used to make your own products making this a very versatile form of CBD.
Are There Side Effects?
It’s always a good idea to consult with your primary care physician before introducing any new substances into your dietary regimen. This is especially important if you suffer with any health issues. Although CBD can be relatively safe as a whole, it is important to remember that everyone is different and everyone reacts differently to any supplement. Always be sure to read the instructions and labels to know exactly what you are getting and exactly what you are taking to ensure a quality product leads to a higher quality of life.
If you experience any undesirable side effects while taking CBD, stop use and seek a doctor’s advice to ensure you don’t worsen any symptoms. Don’t rely on the Internet to self diagnose especially when it comes to your health. Trust the experts and work to benefit yourself.
Interactions with certain medications and some side effects from use are always a possibility. So, taking the necessary precautions beforehand is always advised for your safety. If you do take other medications, check before hand to see if there is a history of them interacting with CBD in a negative way so you know what you are getting into.
Some of the side effects possible with CBD use include:
Dry mouth
Diarrhea
Fatigue
Dizziness
Changes in appetite
Anxiety
Nausea
Mood changes
And that’s why it’s even more important to make sure you’re getting a pure product, which contains actual CBD. There’s no point in suffering through poor side effects because of a poorly made product. Top tier companies will work to give you the best chance at succeeding with all of your goals and offer products of nothing but the highest quality and test results.
How We Choose
When looking at the best CBD supplements, we wanted to offer a variety of different forms which is why this list contains tinctures, topicals, gummies, and capsules. Everyone has a preference on what they enjoy and this list reflects that. We looked at the reputation of each company to make sure each was high-quality and using top tier ingredients and CBD for each product. The effectiveness of each product was important to us as well, for you deserve to have the best supplements on your side. Price is always important because it is possible to get great supplements without totally breaking the bank.
FAQ Section
What is the best way to take CBD?
There isn’t one best way to take this supplement. It really is a personal preference which is why we included options for a variety of forms. From tinctures, to topicals, gummies, and capsules, you can decide which is the best form for you.
How do I properly dose CBD?
When it comes to dosing CBD, always look at the directions label on your product. The company will tell you amount and most likely the best time to take said supplement. If the recommended dose feels too low, then consider talking with an expert and find an appropriate amount that is over the serving size.
Is there such thing as taking too much CBD?
Taking too much CBD can increase the possibility of negative effects occurring. While CBD has minimal side effects, if any at all, taking too high of a dose only puts you in a position to spur some of those on and you just don’t need that.
How long does it take for CBD to kick in?
This all depends on the form you take it in and the potency of the product. Typically, smoking or vape form is the fastest approach with topicals occurring rather quickly as well. Oral ingestion tends to be the slowest but longest lasting.
Wrap Up
CBD is a promising health aid and as research continues, we’ll have even more information about its potential healing power. The use of CBD is increasing in popularity at lightning speed but it has helped so many people deal with their ailments and can help you with whatever you may be suffering from. Work to stop pain and alleviate stress with these great products to give yourself a better, more healthier quality of life.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
MD, Peter Grinspoon (2018). “Cannabidiol (CBD) — what we know and what we don’t.” (source).
Boyaji, Shafik; Merkow, Justin; Elman, R. N.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, Scott; Lewis, Nicole; Lee, Heather; Hughes, Shannon (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
Nichols, James M.; Kaplan, Barbara L. F. (2020). “Immune Responses Regulated by Cannabidiol”. (source)
“Human Endocannabinoid System – UCLA Cannabis Research Initiative – Los Angeles, CA.” (source)
“Introduction to the Endocannabinoid System – NORML – Working to Reform Marijuana Laws.” norml.org.
Marinotti, Osvaldo; Sarill, Miles (2020). “Differentiating Full-Spectrum Hemp Extracts from CBD Isolates: Implications for Policy, Safety and Science”. (source)