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Danny Hester Answers: Are Nick Walker & Hunter Labrada Leading Towards A New Golden Era?
Nick Walker & Hunter Labrada Analysis: Danny Hester gives his thoughts on the new school bodybuilders rising in the ranks.
Danny Hester is a Classic Physique Olympia champion and a competitor who has been in bodybuilding for quite some time. With his years of experience, we wanted to know what his thoughts were of the new school bodybuilders rising up in the pro league. In our latest GI Exclusive interview, Danny Hester talks about Nick Walker and Hunter Labrada and what they might mean for the future of pro bodybuilding.
Nick Walker and Hunter Labrada are two young bodybuilders that are gaining a lot of attention as they make waves in pro bodybuilding. Walker in particular just won the New York Pro 2021 to much acclaim. That’s why we turned to Danny Hester to get his thoughts on these new school bodybuilders. Is this all just hype? Or are we witnessing up and coming future legends?
Danny Hester is extremely impressed by both Nick Walker and Hunter Labrada. Interestingly enough, he originally thought it would be a bad idea for Hunter to enter the world of competitive bodybuilding. He felt that the effort and sacrifice required would be wasted on an era that wouldn’t favor the Labrada gene pool. Hester admits he was wrong – as the competition appearances of Hunter have truly impressed him.
In fact, Danny Hester believes (or at least hopes) that this is a sign of a new upswing in bodybuilding. Perhaps the new era rising up will be more iconic after nearly a decade of controversial opinions on the current crop of athletes. Hester is hopeful that social media’s influence is finally reaping what was sown over the past decade. A new generation of people who were inspired by icons on social media are now old enough to compete.
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Check out our GI Exclusive segment with Danny Hester above!
Danny Hester hopes that social media will bring in more talented young bodybuilders. Perhaps athletes like Nick Walker and Hunter Labrada are a product of that very generation. It will be a like a new “boom” of bodybuilders changing the landscape more dramatically than we’ve seen in recent years.
Of course, it’s still early to tell. What is certain is that the past few years have been a transitionary period for the sport. We’ve now had three different Mr. Olympia champions three years in a row. It’s been a while since that has happened compared to seven years straight of domination from Phil Heath.
Eventually, a reigning champion will reveal himself (perhaps it is even Big Ramy). When that happens, the landscape will be very different than it was. New names. New physiques. New icons. It’s an exciting time and we can’t wait to see who sticks around to become top talent.
You can watch Danny Hester’s full comments on the new school era of bodybuilders in our latest GI Exclusive interview segment above!
Sarah Villegas Issues $20,000 Challenge to Shanique Grant to Make Comeback
Sarah Villegas issues a challenge to Shanique Grant.
There’s nothing like to good competition. It appears that Sarah Villegas understands that notion well. In bodybuilding just like most other endeavors if there’s no good storylines then it’s unlikely to generate interest. After winning the Women’s Physique Olympia title, Sarah Villegas has secured her place as the best in the world. But without healthy competition being the best means very little.
Shanique Grant had decided to hang things up after the 2020 Olympia. With successful endeavors outside of bodybuilding, Grant may not be tempted to make a return. But a recent message from her old rival Sarah Villegas could potentially change her mind.
The Challenge
Villegas took to Instagram to issue a friendly challenge to Grant. In the message Villegas states that she’ll give $20,000 to Grant if she loses to her at the 2021 Olympia. See her full message below.
I’m all about competition and @therealfitnessbeauty , you bring great competition to stage. Let’s give the fans something they really want… Here is what I have for you:
You come back this year and face me at the 2021 Olympia and if you win, I’ll give you $20,000 cash out of pocket (willing to put the money in escrow now with anyone you choose). But if you lose, you give me your 2019 Olympia gold medal.
We’re still 20 weeks out, you have plenty of time to get ready. Let’s go!
This kind of call out generates a great amount of interest. Like the recent rivalry between Nick Walker and Blessing Awodibu, people get more invested in competitions when they feel there’s some skin in the game. Sarah Villegas understands that there’s a market for exciting rivalries in bodybuilding. Rather than remain a quiet champion, Villegas is choosing to use her new found champion status build interest in her division.
Whether Shanique Grant accepts the challenge is still anyone’s guess. It will be interesting to see if she gives this a response or if she chooses to walk off into the sunset like she originally planned. Either way, this has definitely generated some interest in the Women’s Physique Division.
What do you think of Sarah Villegas challenging Shanique Grant?
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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.
When To Take HMB For Maximum Muscle Growth & Development
HMB can work to preserve muscle mass and prevent muscle breakdown, especially when paired with other supplements.
For those of us looking to boost our gains and add to our massive physiques, we are constantly looking for the edge when it comes to enhancing all our goals. Supplements can be our best friends, especially ones that are high quality and from reputable companies. We all some of the essentials being a protein powder to enhance growth and recovery and a creatine supplement to really add to those gains. But one may be new to you and it is often paired with these above supplements to provide that extra level of gains we want most. For seeing greater results, HMB is that supplement you need most.
Let’s take a look at HMB and see what this supplement is all about. Knowing when and how to take it is vital for seeing huge growth and allowing our bodies to change so we see exactly what we want to. For boosting training and performance and having a body people will envy, this supplement may be the missing link to your supplementation routine that you need most.
What Is HMB?
HMB is short for beta-hydroxy-methyl butyrate and it is made in our body from the amino acid leucine. We’ve talked a lot about leucine in the past as it is one of the three branched-chain amino acids (BCAAs) that works to provide for increased benefits during and after your workout from things like increased strength, lower body fat, and of course, more muscle.
One of leucine’s benefits is that it stops the muscles from breaking down, but in fact, it is HMB that has this property. For those of us who heavily value that hard earned muscle growth, having a supplement like HMB in our routine is exactly what we need to keep our gains from totally breaking down (1).
Benefits Of HMB
The benefits of HMB are too great to ignore and we need to look heavily at this supplement to see just what it can do for us. Benefits include:
Increase in strength: In very active people, HMB works to increase strength by preventing the breakdown of muscle, thus allowing your muscles to continue to grow.
Enhanced recovery: By reducing soreness and muscle damage, HMB works to shorten recovery time and allow you to bounce back much faster even after those grueling workouts.
Absorption of protein: This allows you to get the most out of all protein being used to build muscle. Since protein is the building block of all muscle, absorbing and preserving as much as possible is hugely important to your gains.
Prevent muscle breakdown: A crucial benefit, don’t let those hard earned gains go to waste. With less damage to your muscles, you can keep that muscle on and eliminate breaking down (2).
Weight management: With more muscle building, you rely on those stores for energy and will start to target fat mass while preserving lean muscle.
Common Supplement Pairings With It
A great bonus to HMB is that it is safe and effective to take with other supplements. Most commonly, HMB is paired with creatine which allows you to significantly improve strength and size, while also reducing body fat and aiding in higher intensity exercise performance (3).
Glutamine is an amino acid essential for a number of bodily functions but it has great effects on muscle gain and exercise performance. Such benefits also include decreased muscle soreness and improved recovery after grueling workouts. For those who choose to pair HMB with glutamine, you can ensure that an increase in protein synthesis and a decrease in protein degradation will work to stop muscle loss (4).
We all know we need a good protein powder for those post-workout gains and the benefits of protein, whether it be a whey protein or something plant-based, are increased muscle growth and enhanced recovery with plenty of other health benefits as well. By combining a protein supplement with HMB you work to ensure all of this happens faster and more effectively only giving yourself a better chance at those gains you want to see most.
Best Time To Take HMB
It seems as though HMB is best to take before your workouts specifically 30-60 minutes before. For those in a regular training routine, work to keep that same routine for a few weeks while supplementing with HMB to allow for these effects to kick in. Once you decide to change up your routine, HMB will already be working wonders for your gains.
Featured HMB Supplement
Transparent Labs StrengthSeries Creatine HMB
Transparent Labs Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass. At a good price, this is a one of the best creatine products to buy for athletes.
Price: $39.00/ 30 servings
Try Transparent Labs StrengthSeries Creatine HMB Today
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for more great muscle building products!
Wrap Up
It’s no secret that we all want the best when it comes to our growth and gains. Supplements have the ability to give us everything we want and more and HMB is no different. Knowing the best time to take HMB and what to pair it with will prove to be great in the long run as you add onto that massive physique. You deserve the best when it comes to your supplements and you deserve to see results from your training and performance given the amount of work you truly put into it. Try HMB today and see what this can do for all your fitness goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs and Envato
References
Wu, Hongmei; Xia, Yang; Jiang, Jin; Du, Huanmin; Guo, Xiaoyan; et al. (2015). “Effect of beta-hydroxy-beta-methylbutyrate supplementation on muscle loss in older adults: A systematic review and meta-analysis”. (source)
Portal, Shawn; Eliakim, Alon; Nemet, Dan; Halevy, Orna; Zadik, Zvi (2010). “Effect of HMB supplementation on body composition, fitness, hormonal profile and muscle damage indices”. (source)
Mangine, Gerald T.; VanDusseldorp, Trisha A.; Hester, Garrett M.; Julian, Jennifer M.; Feito, Yuri (2020). “The addition of B-Hydroxy B-Methylbutyrate (HMB) to creatine monohydrate supplementation does not improve anthropometric and performance maintenance across a collegiate rugby season”. (source)
Ellis, Amy C.; Hunter, Gary R.; Goss, Amy M.; Gower, Barbara A. (2019). “Oral Supplementation with Beta-Hydroxy-Beta-Methylbutyrate, Arginine, and Glutamine Improves Lean Body Mass in Healthy Older Adults”. (source)
5 Foam Rolling Mistakes Most People Make
Foam Rolling Mistakes to Avoid
Foam rolling is a method of self-myofascial release. Regular foam rolling can help with increasing flexibility, reducing soreness, and eliminating muscle knots. A foam roller is a lightweight, cylindrical tube made of compressed foam.
Your muscles are tightly wrapped around with fascia which holds them together and gives them shape. In brief, foam rolling can help with loosening and warming up the fascia so it can give your muscle fibers room to grow bigger and stronger.
Not Applying the Right Pressure
Most people don’t know how much pressure to apply when they’re foam rolling. They either apply too much or too little pressure and make the process of foam rolling ineffective. If you’re rolling too lightly, it might not have much impact on your tense muscles.
Roll too hard, and you might add to the pain and end up tensing up your muscles. Different rollers put a different amount of pressure on your muscles. The hollow foam rollers apply more pressure as compared to the full cylinders, so choose your rollers accordingly.
Rolling the Joints
Not the joints you’re thinking about. We’re talking about the bone joints here. You should avoid rolling the joints and other boney areas like the shoulder blades, ankles, and parts of the hips and legs (like the knees and shins). Foam rolling these areas will cause nothing more than pain and discomfort.
Rolling the bones doesn’t help in loosening up the bones and tendons. You need to roll the muscles and tissues beneath. You should also avoid rolling the IT band (the tendon that runs along the outside of your thigh from the top of the pelvis to the shin bone) and instead focus on the quads, hamstrings, and glutes.
You’re Not Rolling the Upper Body
Since foam rolling was brought to the spotlight by runners, most people assume that this method of self-myofascial release is only for the lower body. Foam rolling the upper body can be a little tricky and you might need a lacrosse ball for the hard-to-reach muscles.
You should be foam rolling your pectoral muscles, lats, triceps and the muscles around the shoulder blades. The movement of the foam roller while rolling the upper body will be different as compared to the lower body and can take some practice to master.
Spending Too Much Time on Trigger Points
Many people think that spending a lot of time on tense spots will release muscle knots. On the contrary, putting too much pressure on the trigger points can lead to an increase in pain and irritation, and can sore up injured muscle tissues.
If you want to loosen up a tense area, you should start with rolling the general larger surface area around the muscle for 60 to 90 seconds and spend 30 to 60 seconds targetting the knotted tissues.
As you loosen up the area around a trigger point, you’ll likely indirectly decrease the stress and tension you feel in the problematic area.
Rolling the Lower Back and Other Delicate Muscles
While it’s okay to foam roll your upper and middle back, you shouldn’t be working your lower back with a roller. Since it’s difficult to balance a foam roller on your lower back, you might over-reach your spine while getting in the right position to roll out the muscle.
Foam rolling can be especially dangerous for your lower back if you have an exaggerated arch or any other pre-existing lower back issues. If you have a stiff lower back, use a lacrosse ball to target the tense muscles instead of a foam roller.
Header image courtesy of Envato Elements
How often do you foam roll? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Want Major Muscle Development? Lift Fast!
Put some more speed into your lifts.
We’re always trying to find new ways to build muscle. It’s the number one reason that we hit the gym in the first place. Switching up your routine every now and then can really help your muscle building endeavors in more ways than one. Firstly, it will keep you from getting bored with your routine.
Training can become so mundane that following the same program week in and week out can prove pretty tedious on the road to gains. But most of all, it helps to avoid hitting the much feared plateau, giving you the opportunity to make your workout more challenging. Lifting speed is one method that has been proven to help and can make a big difference in your training.
When most people talk about muscle building, they’ll tell you that the key to making some major gains is to perform your lifts slowly so you can give your muscles a steady burn. While that is true, it’s not the only method that can be used to stimulate muscle growth. There have been studies that suggest lifting at faster speed can prove to give you even more gains than lifting slow. But how exactly can you benefit but performing your lifts faster? Let’s take a look.
Develop Strength (Movement Feels Lighter, You Can Use More Weight)
Lifting fast can be great for building your strength. While lifting moderate weight and lifting faster you’ll notice that the task of lifting the weight becomes easier. This is because of the momentum utilized by trying to lift faster. That same momentum, some will call cheating, will help you to lift heavier weight which in turn translate to more muscle and more strength to perform the movement. Do it enough times and eventually you’ll notice some improvements in your one rep max.
Develop Power (The Ability to Accelerate is Needed in All Sports)
Often confused with strength, the development of power has to do with two things. Power is a combination of strength and speed that allows for explosive movements. By lifting faster you improve your ability to explode into your lift. Your core strength will improve and it will translate into strength gain as well. Strength and power work in tandem together, the muscle strength and endurance allows you to last while the power allows you to push weight with more ease.
Work More Muscle Fibers (If You’re After Muscle Development: Lift Fast!)
This is perhaps the number one reason why you should be lifting fast. Faster movements activate more muscle fibers which in turn translates to greater gains. The explosive power and muscle strength from lifting work together to utilize an increased number of muscle fibers due to multiple muscle groups having to work together all at once.
Putting it simply, the explosive movement of lifting faster will help develop you fast twitch muscles which translate to a greater development of the entire muscle group that is being attacked. That means greater gains and greater muscle development.
What’s your views on fast lifting? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
IFBB Optimum Classic 2021 Results
Optimum Classic 2021 Results: Who became champion in Louisiana?
This weekend held the IFBB Optimum Classic 2021 in Shreveport, Louisiana. The event consisted of Men’s Physique, Women’s Physique, and Bikini divisions and also Masters for each category. Continue reading for the full results and score cards!
The IFBB pro bodybuilding season got off to a late start due to continued restrictions caused by the COVID-19 pandemic. But now as warmer weather approaches and vaccines bringing cases down – the season has been in full swing. A welcome return to normalcy after a disrupted 2020 season.
The Optimum Classic 2021 consisted of both NPC and IFBB events. NPC winners earn qualification for the National Championships later this year. IFBB winners earn points towards their overall ranking and a chance to qualify for the Mr. Olympia 2021.
This competition was a relatively quieter affair after the enormous hype behind both the Indy Pro and New York Pro competitions. But that doesn’t mean that the pro competitors on stage didn’t bring incredible physiques and fight hard for victory.
The official IFBB Optimum Classic 2021 results are in. Check out the full breakdown below.
Optimum Classic 2021 Breakdown
Men’s Physique Results
1. Arya Saffaie2. Rodrigue Chesnier3. Matthew Greggo4. Jahvair Mullings5. Antoine Williams6. Tre Trotter7. Alex Newell8. Roy Williams9. Lamar Vaughn10. Stevelon Dennis11. Jonathan Jimenez12. Ismael Martinez Dominguez13. Jacques Lewis14. Emanual C. Hunter15. Janard Lee16. Absalom Lane16. Antwoine Powers16. Brandon Terry16. Brian Taylor16. Brodee Jarrell16. Clarence McSpadden16. David McGee16. David Sykes16. Derrick Stevenson16. Derryl Bryant16. Diego Garcia16. Dwayne Carlisle16. Evan Kanu16. Gael Cleaophat16. Jamal Everette16. James Youngblood16. Lindon Bond16. Michael Ferguson16. Neal Cash16. Rodney Bond16. Sharif Reid16. Terrell Robertson16. Zach Savoie
Women’s Phyisque Results
1. Ana Harias2. Brooke Walker3. Sheena Washington4. Amy Ramsel5. Victoria Flores6. Lorraine Gonzalez7. Teresa Motta8. Nachol Cravens9. Oksana Piari10. Daphney Carter11. Monica Hornback12. Nikquisa Nunn13. Christine Porter14. Sammica Cash15. Diana Schnaidt16. Jeannea Burritt16. Luciana Esquilin16. Rachel Aronson16. Toni McMurtre16. Towanda Smith16. Yuna Kim
Bikini Results
1. Alessia Facchin2. Sierra Swann3. Christina Heath4. Sonia Lewis5. Chenqi Liu6. Lesley Billups7. Mary Newton8. Vania Auguste9. Cassandra Murphy10. Sara Willis11. Meechka Marcelin12. Stella Roberts13. Elisangela Angell14. Robin Graves15. Amber Foster16. Angela Ruscili16. Dianet Pereda16. Erin Dennis16. Jacki Hansen16. Janea Zavala16. Nicole Johnson16. Shonte Turner
Masters Men’s Physique Results
1. Antoine Williams2. Roy Williams3. Janard Lee4. Gael Cleophat5. Derrick Stevenson6. Michael Ferguson7. Derryl Bryant8. Rodney Bond9. Sharif Reid10. Brandon Terry11. Terrell Robertson12. David Sykes13. Brodee Jarrell14. Absalom Lane15. James Youngblood16. Dwayne Carlisle
Masters Women’s Phyisque Results
1. Ana Harias2. Amy Ramsel3. Victoria Flores4. Lorraine Gonzalez5. Toni McMurtre6. Theresa Motta7. Nachol Cravens8. Monica Hornback9. Nikquisa Nunn10. Oksana Piara11. Daphney Carter12. Christine Porter13. Sammica Cash14. Jeannea Burritt15. Rachal Aronson16. Luciana Esquilin
Masters Bikini Results
1. Sara Willis2. Jacki Hansen3. Shonte Turner4. Stella Roberts5. Nicole Johnson6. Ronin Graves7. Elisangela Angell8. Angela Ruscili9. Dianet Pereda10. Janea Zavala
Official Optimum Classic 2021 Scorecards
Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
10 Ways To Boost Motivation For Your Workouts
How To Boost Your Motivation For Training
Following a fit lifestyle is not easy. Transforming your physique requires you to follow a strict training, diet, and recovery program. Faulting on a single parameter can set you back on your progress.
You need to be perpetually motivated to transform your body and let’s accept the fact that it can be hard. There will be days when you won’t feel like hitting the gym or eating the same meal for the fifth day in a row. We have put together this article to help you get through it.
Start with the Why
Most people lose motivation because they don’t have a solid reason to stick to working out. If you have body-insecurities or are dealing with inferiority complexes, you need to remember it every time you hit the gym.
Quick Fixes
Watching a motivation video or listening to a podcast can be incredibly effective in pumping you up for your workout. There are tonnes of 2-3 minute podcasts and videos on YouTube that can do the job.
Have a Plan
Waking up without a plan can make you feel lethargic. You can maintain and build on your motivation if you sketch a roadmap with a detailed plan of what you’ll do on a given day. Having a To-Do list will eliminate the laziness and give you solid action steps.
Set an Alarm
Many people skip their training sessions because they get busy binge-watching their favorite Netflix series. Setting an alarm to get ready for the gym can be the nudge that can make all the difference.
Polish Your Strengths
Sometimes people can lose the motivation to train when they don’t see the desired progress. Rather than skipping training a weak muscle group, you should hit your stronger muscles.
Prepare For War
For some people hitting the gym becomes a chore. Have you ever seen someone getting psyched for doing their chores? You need to change this psychology. You should prepare for a workout as a soldier prepares for war.
Repeat a Mantra
Quotes and mantras can help you feel powerful and ready to kill a workout. Grab a screenshot of a quote you see on social media that hits home or repeat a favorite quote before you head out for a training session.
Be Accountable
Since bodybuilding is not a team sport, it’s very easy for people to drop out without drawing a lot of attention. If you’re serious about your transformation, you should share your goals, aspirations, and deadlines with someone and be accountable to them.
Switch It Up
If you are like most people, you’re likely to hit a plateau sooner or later. When it feels as though progress has stalled or isn’t going great, finding success in other areas can give you a unique challenge to motivate your workout.
Create a Playlist
Several studies have shown that listening to music can improve the quality of your workouts. Make a playlist of your favorite tracks that get you going for your workouts. Music services like Spotify and Apple Music have dedicated workout playlists.
How do you pump yourself up for your workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
2021 Optimum Classic Scorecards
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How To Lower Body Fat As A Natural Athlete For Optimal Performance
How Simon Bitner can get from 10% body fat to 6% body fat as a natural athlete and compete on the bodybuilding stage.
Simon Bitner has been weightlifting for many years and he built an aesthetic natural physique holding around 10% body fat. As a natural athlete, he knows that if he starts dieting hard or training with more volume or adding more cardio then he will start losing muscle in addition to fat.
As we get leaner it becomes harder to lose the remaining fat because the body will preserve certain fat perceived necessary for survival even though in this modern day and age we don’t need excess body fat for survival. And as we get leaner the body begins to see excess muscle as a liability and will begin to lose muscle.
This is the art and science of bodybuilding. How do we trick the body into burning that remaining fat while retaining the muscle. Sure its easier to do with anabolics, HGH, peptides, Insulin and other advanced chemistry. But even the most chemically enhanced bodybuilders benefit greatly from exploiting and healthy manipulation of the same fat loss and muscle preservation pathways that natural athletes must solely rely on.
So even though Simon is a natural athlete, the same protocol is effective for the Enhanced Athlete.
Fasted Cardio
4 capsules of Code Red Fat Burner before 20-50 minutes of fasted cardio.
During cardio drink All Day Shred (tastes good and refreshing if you add ice and don’t dilute it too much)
If hunger cravings before fasted cardio become distracting or uncomfortable, then you can drink the All Day Shred at that time. It will not break a fast. It enhances fasting by releasing fat and facilitating the transportation and usage of fat for energy.
Click here for All Day Shred
Breakfast
By the time we finished cardio we will have been fasting for some time. Sort of intermittent fasting and the benefits of fat burning, insulin sensitization, and detox are evident. But the longer we fast, the more that many pathways that we collectively call “metabolism” slows down making it harder to burn fat. In bodybuilding we must maintain a superhuman metabolism in order to make fast changes to the body. By breaking the fast, we ramp the metabolism back up. Simon will be eating carbs on this cut. This will allow him to maintain some muscle volume, preserve muscle, give fuel for harder weightlifting sessions, and speed up the metabolism.
Take 3 SLIN pills with breakfast. This will shorten the time that blood sugar and insulin levels are elevated allowing the body to enter fat burning mode much faster after breakfast. The more hours during the day we are in fat burning mode makes a huge difference in how fast we can get shredded.
Breakfast should be high in slow digesting protein because it satisfies hunger and rebuilds and protects muscle. We aren’t worried about the protein causing insulin release and negating fat loss because the SLIN pills will keep insulin low despite the additional protein. The low insulin levels also don’t handicap the muscle cell ability to uptake amino acids (protein) because the SLIN pills sensitize the muscle cells to be more responsive to less insulin.
Click here for SLIN
Mid Day
If Simon feels low on physical or mental energy or has hunger cravings then his body is struggling to release and use the fat for fuel. We don’t want the body using carbs for fuel because that means its doing that instead of burning fat. We want the carbs to remain stored in the muscles and liver as much as possible while fat is being released and utilized.
Thus, Simon needs to avoid snacking on carbs as a source of energy. This is the biggest mistake that the general population makes. We need to break the addiction to carbs. 2-4 capsules of Code Red Fat Burner will reduce the cravings for carbs, release fat from storage including from the stubborn areas such as the abs, and assist the body in utilizing the fat for fuel instead of the carbs. I think of the Code Red Fat Burner Pills as a meal because it replaces eating food to get calories.
Simon can also drink All Day Shred as much as he wants. It will also reduce hunger cravings and cause the body to burn more calories from fat than muscle while also maintaining a high metabolism despite a caloric deficit.
Click here for Code Red
Weightlifting
A natural athlete benefits most from heavy lifting in shorter intense sessions. 3 sets of each exercise, 3 exercises per muscle, the final set of each exercise should be far beyond failure. We aim to fail about 30 seconds into the set then use intensity techniques to make the set last 2 minutes so there is nothing left in the muscle afterwards. But we keep the amount of sets lower for the natural athlete. The Chemically Enhanced Athlete can do much more volume of exercise. For Simon we are focused on fat loss. We are not trying to burn calories during the weightlifting session.
We are instead sending a message to the muscle that we must maintain the muscle or build the muscle for survival. It doesn’t require long duration to send that signal to push past a certain threshold of muscular failure. There are many exercise approaches for cutting but this one has been very successful for our rapid transformations. Leave the calorie burning to the cardio, the 24 hour increased metabolism from the supplements, quality sleep, the controlled carbohydrate intake, and the weightlifting afterburn and increased calorie demand from rebuilding the muscle after stimulation.
Largest Meal Post Workout
If Simon can eat his largest meal soon after the workout that is great but if he feels better waiting to eat more later, then he can. The important thing is he takes the other 3 SLIN pills with his largest carbohydrate meal. This prevents the carbs from converting to fat, allows the muscles to uptake more carbohydrates, and puts the body back into fat burning mode quickly after the carbs are stored.
Before Bed
The ideal meal before bed for Simon on this Shredding Diet is to eat slow digesting protein with healthy fats. Ideally we would not eat carbs before bed. However, for many of us its hard to sleep without eating carbs. I need to eat carbs before bed and in the middle of the night or its hard to sleep. Sleep Juice can help a lot to get to sleep faster and deeper causing more HGH release, more restful sleep, better recovery, and more fat loss. But sometimes only carbs will do the trick.
In this case we can take 2 SLIN pills for the same effect and reasons above with our night time carbs and we can drink All Day Shred for the reasons above especially since it doesn’t contain any stimulants. It is one of the few fat burners that can be taken at night and not interfere with sleep.
We should not take Code Red Fat Burner or any other stimulants within 6 hours before sleep.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
The Romanian Deadlift: Muscles Involved, Benefits, Variations, Tips, and Exercise Steps
These tips and insights will make you a Romanian Deadlift master!
The Romanian deadlift (RDL) is at first glance just a conventional deadlift with a few small differences. Well, it is but these minor changes are significant enough that the exercise is more popular than ever.
But, it’s also effective for building a phenomenal physique and lots of full-body strength too…
Now, the Romanian deadlift is a functional movement which will carry over to athletic performance as well, so the benefits reach far beyond just aesthetics and power. But being a perfect posterior chain exercise, the RDL is a do-it-all movement.
So, we want you to get the best out of your workouts and that means familiarizing yourself with the Romanian Deadlift so that you can maximize your results.
Here’s some great important information about the Romanian Deadlift that we think you can benefit from. But first, we’ll start with how the RDL got its actual name…
RDL Origin
The Romanian deadlift admittedly has a name that creates a sense of curiosity about its origins. So, to answer the question… the RDL was named after a very accomplished Romanian weightlifter named Nicolae “Nicu” Vlad.
Apparently, a few American weightlifters spotted Vlad doing his version of the “deadlift” and named the lift after him since he was from Romania.
But, the RDL is technically not a deadlift since it not lifted off the ground, which makes the name a bit confusing.
Muscles Involved
Like previously mentioned, the RDL works the entire posterior chain (Backside of the body) of muscles. But there are also muscles which receive a lot of stimulation due to their assistance in the exercise.
A study showed hamstring activity to be very high during the RDL and this is a main target muscle. (1)
But, overall the rear muscles are worked pretty equally.
The muscles involved include:
Back (Rhomboids, Latissimus Dorsi, Trapezius and Erector Spinae)
Legs (Quadriceps, Hamstrings, and calves)
Gluteus Maximus
Core (Abdominals, Obliques)
Hip flexors
Biceps
Forearms
Benefits
There are numerous benefits to doing the Romanian deadlift.
From muscle and strength building to functionality and overall performance… the RDL is an excellent movement.
If you play sports, you need a strong posterior chain plus hip extension/flexion for pretty much all athletic movements (Jumping, running, bending, etc). But, fitness competitors and even people rehabbing from injury can benefit from the RDL. (2)
Now, another benefit is that you can learn hip flexion and extension independent of spine flexion. (3)
Variations
The beauty of weight training is that there is something for everyone. Some people may not have the mobility to train with barbells and so dumbbells can offer a great alternative. But, the Smith machine and even a trap bar can be very beneficial as an effective training method.
Here are the popular variations:
Dumbbell Romanian deadlift
Single-leg Romanian deadlift
Smith machine Romanian Deadlift
Trap bar Romanian deadlift
All of these variations have their own unique benefits.
Dumbbells – The dumbbell deadlift is a very effective variation for the RDL because it develops balance, stabilization, a freer range of motion, and motor control. (4)
Single-leg deadlift – This variation is ideal for unilateral (Affecting one side) development and being able to isolate each muscle is great for several reasons… (5)
Unilateral benefits:
Correct muscle imbalances
Increase core strength
Improve Balance
Rehabilitation
Smith machine deadlift – This variation is great for people who don’t quite have good balance or who prefer to only have to focus on moving the weight. There’s not much stabilization required and you can safely use heavy weights too.
Trap bar deadlift – The trap bar deadlift is very beneficial because it lessens the stress on your spine by allowing you to pull closer to your center of gravity and allows you to move through a more natural range of movement. (6, 7)
But, the grip placement is also different since it’s more like when training with dumbbells.
Training Tips
Since the Romanian deadlift varies in certain aspects from the conventional deadlift, it’s important to know how to execute the movement.
So, here are some tips for your training days to ensure you get the results you’re looking for…
Form
Keep your knees slightly bent during the exercise and your back should be straight while slightly arched. Then, keep your shoulders back and down.
You want to keep the weight as close to your body as possible and positioning yourself correctly will ensure this.
The movement
You can start the RDL with the bar on the ground or on a power rack. But make sure the bar is set high on the rack so you can start closer to the top of the movement.
Now, the deadlift isn’t technically a “deadlift,” which implies you’re pulling the bar from off of the ground. And the movement involves no contact with the ground except for the initial lift-off.
On the concentric (Positive) phase of the movement, you want to push upward through your heels and midfoot. But then you want to thrust your hips forward halfway through the movement to complete the lift in an erect position.
The hips are doing a lot in the RDL and even more so than with conventional DL where the quads are more heavily involved.
Range of motion
This is where the Romanian deadlift really differs from the Standard deadlift.
Instead of lowering the bar all the way down until it touches the floor, you’ll lower the bar to about mid-calf level with the RDL. This keeps constant tension on the posterior chain of muscles (Especially the hamstrings and glutes).
Then, you’ll come all of the way up until you’re erect as you would with a standard deadlift.
Sets/Reps
The Romanian deadlift is not much different than a conventional deadlift training structure. However, the RDL is not quite as taxing on the body, and therefore you can generally do a little more.
And of course, sets/reps schemes vary based on training experience. But, warming up and doing a pyramid up in weight is recommended to get the joints and nervous system conditioned for more intense sets with heavier weights.
Beginner – If you’re a beginner, it’s best to do about 3 sets with good form and light to moderate weight. This will help you stay injury-free and develop the best form possible. Reps should stay at around 10-15 until more advanced.
Intermediate – If you’re an intermediate lifter, go with 3-4 sets and train with more moderate to moderate/heavy resistance loads.
Intermediate lifters can train heavier and with lower rep ranges of 8-10 but it’s best to mix it up sometimes with higher reps.
Advanced – If you’re more advanced, then you likely know your body by now and can get away with more sets and more volume. So, 4 sets with heavier resistance loads should be completely appropriate for sufficient stimulus.
Advanced lifters have an advantage when it comes to training because they know their bodies very well. So, anywhere from 6 reps and up is perfectly fine, in combination in varying rep ranges.
Exercise Steps
If you want to experience all that the Romanian deadlift has to offer, then you’re going to need to know how to do it effectively.
It’s not like a regular deadlift regarding the focus of the movement and like mentioned before, the differences are notable.
So, here’s a quick step by step guide…
Start with the barbell on the floor or elevated on a power rack. If on a rack, start in a higher position at about mid-thigh level or even slightly higher.
Grip the bar at a shoulder-width or slightly wider position.
Arch your back and slightly bend your knees.
If starting from the floor, stick your butt out and keep your upper legs slightly above parallel to the floor. Now, push through your heels and midfoot while extending the hips until you’re standing straight.
If starting from the rack, bend your knees slightly and extend your hips upward to lift the weight off the bars until you’re standing straight.
Slowly lower the bar to mid-calf level by focusing on hip flexion while keeping your back arched.
Extend through your hips while keeping the pressure of the weight in your heels until you’re standing straight. Your shoulders should be down and back.
Then, you can repeat this movement as desired for repetitions.
Sample Workout Routine:
Warm up with 2 sets of progressive RDL’s at about 30 and 60% of your one-rep max before doing your working sets.
Romanian deadlift
3 sets x 10-12 reps
(Rest 60 seconds in between sets)
Lying hamstring curls
2 x 10-12
(Rest 30-45 seconds in between sets)
Alternating lunges
3 sets x 10-12 reps
(Rest 45 seconds in between sets)
Leg press calf raises
3 sets x 15 reps
(Rest 30 seconds in between sets)
Wrapping Up
The Romanian deadlift is a must for overall posterior chain development. It’s also an excellent variation and/or alternative to the conventional deadlift depending on your training goals.
But, it’s important to learn and develop proper technique while implementing progressive resistance to experience maximum results.
Now, since there are several variations, feel free to experiment to find what works best for you. There’s no one best method of training when doing the Romanian deadlift as long as the movement stays the same.
…We hoped you enjoyed this useful information about the much popular Romanian Deadlift and now you have everything you need to make some serious gains!
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References:
1– McAllister, Matt J.; Hammond, Kelley G.; Schilling, Brian K.; Ferreria, Lucas C.; Reed, Jacob P.; Weiss, Lawrence W. (2014-6). Muscle activation during various hamstring exercises. Journal of Strength and Conditioning Research. 28 (6): 1573–1580. doi:10.1519/JSC.0000000000000302. ISSN 1533-4287. PMID 24149748.
2– Deane, Russell S.; Chow, John W.; Tillman, Mark D.; Fournier, Kim A. (2005-8). Effects of hip flexor training on sprint, shuttle run, and vertical jump performance. Journal of Strength and Conditioning Research. 19 (3): 615–621. doi:10.1519/14974.1. ISSN 1064-8011. PMID 16095411
3–ACE – ProSource™: January 2016 – ACE Technique Series: Romanian Deadlift.
4–Free weights or machines? Choose what’s right for you
5–The Benefits of Unilateral Training
6–UCSB Science Line. scienceline.ucsb.edu.
7–Biomechanics of Safe Lifting. ergo.human.cornell.edu.
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