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Matt Jansen: Genetics Are Only Truly Seen Through Work Ethic
Matt Jansen goes into detail about why it’s a mistake to judges a bodybuilder’s genetic potential early in their career.
There’s a lot of talk about genetics in bodybuilding. That’s because when you reach the top levels of pro bodybuilding – your genetic potential can make or break your chance at Olympia victory. Though there have been exceptions – genetics can be the deciding factor between being a Ronnie Coleman and a bodybuilder who doesn’t make the top 5 at Olympia. That being said, there might be too much emphasis put on genetics to the point where it discourages bodybuilders from succeeding. In our latest GI Exclusive interview, bodybuilding coach Matt Jansen explains how the true potential of bodybuilding genetics might not be known without putting in the hard work first.
Straight off the heels of a big victory for Nick Walker at the New York Pro 2021, Matt Jansen is a bodybuilding coach worth listening to. He’s behind some of the best upcoming talent in pro bodybuilding. Most importantly, he has the knowledge to be a true valuable asset and not simply an online self proclaimed guru.
During our conversation with Matt Jansen, we asked him the role genetic potential plays in bodybuilding. How important are the right kind of genetics to succeed in bodybuilding? Are some people genetically predisposed to not succeed in the sport? Should they call in the towel before they sacrifice too much time?
Matt Jansen believes that it’s a mistake to judge a young bodybuilder’s genetics early in their career. According to Jansen, it’s impossible to truly know the genetic potential of someone before they actually put the work in. Too often has Jansen seen genetics used as an excuse to quit or as a reasoning for poor placing. The reality is it could take years of hard and honest training to know what your genetics truly are capable of.
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Watch our GI Exclusive segment with Matt Jansen above!
Matt Jansen uses bodybuilder Brett Wilkin as an example. Jansen states that if he had assessed Wilkin’s genetic potential four years ago – he would have given him some grim news. That would have likely discouraged the bodybuilder. Maybe he would have found another path in life.
Instead, Matt Jansen worked with Brett Wilkin to see how far his body can be pushed. Four years later and Wilkins has shown incredible improvement and is poised to be a true threat in the coming years. Jansen believes that Wilkin would not have made such improvements if he were told that his genetics are holding him back.
At the core of bodybuilding there is something that’s almost impossible to grasp. In fact, it’s at the core of all sports champions. There are many tactics, guides, and expectations that are needed to be a champion. Habits and techniques you can learn. But to be truly great requires something deep down. A mental state that can push further past normal limits. There’s no real way to teach someone how to achieve that psychological state.
Perhaps evaluating a person’s genetic potential too early on further hinders a person’s mental preparedness to be great. Matt Jansen seems to believe that nothing should be final until every single option has been tried.
You can watch Matt Jansen go into more detail about bodybuilding and genetics in our latest GI Exclusive interview segment above!
Get Rid of Your Double Chin – Fast!
“I love my double chin,” said no one ever.
Let us begin by saying that spot reduction is not a thing. Meaning? Your double chin is not going away if you do a few neck stretches every day. Going crazy with these spot reduction exercises will leave you with cervical pain at best.
Some people take the spot reduction fiasco a step further by going for skin treatments and other face fat-reducing therapies. These people are anguished when they see fat pilling under their faces just after a few months of their procedures.
We don’t want to sound pessimistic, but if you think you’ll cheat your way to a superhero jawline – that’s not going to happen. Losing face fat is absolutely possible, but it’s going to take weeks’ worth of hard work. Don’t let anybody tell you otherwise.
Why You Have Face Fat
Genetics
Just like with other things fitness, genetics play a major role in your body composition. All of us are built differently. While some people have a chiseled jawline, the others have an oval-shaped face that can accentuate the roundness (and bulkiness) of their faces.
Some people are more genetically dispositioned to gain fat on their face. On the other hand, you probably know a few people who are overweight but could cut a pizza with their razor-sharp jawlines.
Apart from the structure of the face, facial features can have an impact on our appearance. We can reduce the amount of fat stored on our faces but no amount of dieting or exercise is going to change the underlying structure.
Body Fat Percentage
It goes without saying – if you’re generously overweight, no amount of sharp facial features can hide your face fat. Most of the fat in our bodies is stored under our skins and is distributed to all our body parts in varying degrees.
The thing about face fat is, it’s pretty hard to hide. Unlike with your love handles, you don’t have the option to cover them with layers of clothing. The new face mask lifestyle does help though.
Reducing your body fat percentage is the only way that double chin is going away. As you start to lose weight, you’ll see the fat shedding off your cheeks, jawline, neck, and overall body. But how do you lose body fat, you ask? This brings us to our next section.
How To Lose Face Fat
Follow a Calorie Deficit Diet
The quickest and the most effective way to shed body fat is to follow a calorie deficit diet. In a deficit diet, you’re burning more calories than you’re consuming. In a deficit diet since your body is short on energy, it burns stored fat to power itself. Quiet a robust system if you ask us.
Most people make the mistake of going too hard with the deficit. For losing 2-5 pounds every week, you should not be cutting out more than 100-150 calories from your diet. You should always ease into a deficit diet.
As you get comfortable with your new diet and your body starts responding, you should then take a call on cutting out more calories. Every person will respond differently to a reduction in calories and you should approach it with a trial and error mindset.
Cutting too few calories will result in an ineffective diet plan, and cutting too much will lead to a loss of muscle mass (if you have any). If you cut too much too soon, you’ll feel lethargic throughout the day and you’ll be more prone to binge eating and falling for cheat meals because of your cravings.
Weight Training
Resistance training is an underutilized tool when it comes to burning body fat. Heavy compound weightlifting can ramp up your fat loss process. Your metabolic rate jumps sharply between sets and post-workout while your body recovers.
The rise in the metabolic rate helps burn fat even when you’re not active. You should train at least 4-5 times every week to keep your metabolism in peak conditioning. Your workouts should be high intensity and high volume consisting mainly of compound lifts.
Studies have shown that targeting multiple muscle groups at once with compound exercises like squats, deadlifts, and military presses can lead to an increase in metabolic rate, muscle mass, and strength.
HIIT Cardio
Cardio is probably the most expected thing on the list. While cardio is a great fat-burning tool, you shouldn’t spend all your time climbing a Stairmaster to nowhere. Most people walk on a treadmill like they are after a dangling carrot in front of their noses. What does it remind you of? It speaks volumes about non-smart work.
To get rid of the double chin at the earliest, you should do a HIIT cardio session after your resistance training workouts. A HIIT cardio session should not last more than 10 minutes. In the 10-minute session, alternate between one minute of all-out sprinting and one minute of brisk walking.
Make Protein Your Go-To
Protein is your best friend if your goal is to lose the double chin. Not only does protein help in gaining muscle mass and losing fat, but it also helps recover faster after workouts and in retaining muscle mass.
Protein is also great at making you feel full for longer periods of time. If you plan on going out with friends but don’t want to feast on junk food, your best bet would be to gulp down a protein shake before heading out.
You should also eat a protein-rich meal first thing after waking up as according to a study published in the International Journal of Obesity, eating a high-protein diet in the morning—at least double what you’re eating now—can help you consume 400 fewer calories throughout the day and burn more fat over time.
Use Fat-Loss Supplements
Although we don’t want you to treat this as your primary option, fat-loss supplements can be an incredibly effective way of getting rid of the excess boy fat. Disclaimer: most of the fat loss supplements on the market are complete garbage.
Buy a fat loss supplement that has the following ingredients:
3 to 6 mg of caffeine per kilogram of your body weight
0.1 to 0.2 milligrams of yohimbine per kilogram of bodyweight
1 serving of Phoneix
You should use weight loss supplements only if you’re on a deadline and are not seeing the desired results.
Are you trying to get rid of your double chin? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
3 Compound Exercises For Massive Biceps and Triceps
Do these three compound exercises to build massive biceps and triceps.
For many people, the size of their arms is directly proportional to their self-esteem. Arms are one of the first muscle groups people focus on when they start working out. Even though arms are such a popular muscle group, only a few people have shirt ripping guns. While it may seem like a daunting task to get those bulging biceps and horseshoe-shaped triceps, knowing exactly what to do to challenge your muscles to see growth is imperative in actually achieving that.
Let’s take a look at some compound exercises for arms to really work those muscles into something you will love. Whether it be a compound bicep exercise or a compound tricep exercise, your entire arm will start to see great definition and something you can be proud of.
Benefits Of Strong Arms
Aside from the obvious benefit of a ripped aesthetic, strong arms play an important role in both sport specific and functional movements. The ability to provide stability to those vulnerable joints like your shoulders and elbows is something we shouldn’t take for granted. Also, by working those arms, you will start to see increased grip strength (1) as a results of those exercises you are performing. This will greatly increase the output you do during training for those results during performance.
What Are Compound Exercises?
Compound exercises are multi-joint movements which help in building size and strength and can increase your volume and intensity for all exercises (2). Isolation exercises (involving single joint), on the other hand, help in building muscle definition and separation. If you’re just starting out or have hit a plateau, compound exercises will help take your gains to the next level. By performing compound exercises, you will work multiple muscles with just one exercise to save time while also building better mind-muscle connection. For those looking to shed some weight, by working more muscle groups, you are burning more calories, thus leading to a decrease in weight for a more shredded aesthetic.
Compound Tricep Exercises
Close Grip Bench Press
Majority of the people have weaker triceps as compared to their biceps. This is why we like starting our workouts with triceps. Close grip bench press is one of the best exercises to build size and strength in your triceps.
Make sure you maintain a full range of motion while performing this exercise. Your triceps consist of three heads; lateral, medial and long. You need to train them equally to ensure an overall growth. The close grip bench press works the medial and lateral triceps heads.
Barbell Skullcrushers
Overhead movements like the barbell skull crushers work the long head of your triceps. The long head is the hardest to develop as only a few exercises target it. If you haven’t done this exercise in the past, ask for a spot from someone at your gym.
Lie on a flat bench with your arms stretched outwards while holding a barbell. Keep your elbows fixed at a position as your lower the barbell so it is a couple of inches away from your forehead. Return to the starting position and squeeze your triceps at the top of the movement.
Dips
You don’t always need to use additional weights to build muscle. Bodyweight dips are a great exercise to add mass to your triceps. If the bodyweight variation feels too easy, feel free to add resistance by using weights.
You don’t need to lift heavy weight to build muscle mass in your arms. Pumping blood into the muscle by performing higher reps and following a full range of motion will do the trick. Your chest should be parallel to your hands at the bottom of the movement and your elbows should be locked out at the top of the movement.
Compound Bicep Exercises
Barbell Curls
Bicep curls are one of the most effective bicep building exercises. Take a five-minute rest after you finish your triceps workout so the blood leaves your triceps. Muscle pumps occur when blood enters your target muscle group.
Use an Olympic barbell for the barbell curls. Maintain a strict form as you curl the barbell. Don’t swing your back or use momentum to lift the weights. Using improper form can lead to an injury.
Alternate Dumbbell Curls
Alternate dumbbell curls are a textbook bicep exercise. This exercise helps you in establishing a mind-muscle connection with your biceps as you’re targeting one bicep at a time. Maintain a full range of motion and avoid using momentum.
Pause and squeeze your biceps at the top of the movement. Stand with the dumbbells at your sides with your palms facing each other. Your palms should be supinated at the top of the movement.
Underhand Pull-Ups
Underhand pull-ups are the ultimate bicep finisher. This exercise is incredibly effective as you lift your entire bodyweight using your biceps. If you can’t perform bodyweight pull-ups, use an assisted pull-up machine or a spotter.
By the end of this exercise, your pythons will be filled with lactic acid. Holding the pull-up bar with a wide grip will focus on your inner biceps and a narrow grip will work your outer biceps.
Compound Exercises For Arms
These exercises above will greatly influence your arm growth so you start to see some real muscle definition and shredded arms you want most. To help with increase energy and muscle pumps, look towards using a great pre-workout supplement to really provide for a solid workout. On top of that, check out a high-quality protein supplement in order to advance muscle growth and help with recovery so you bounce back faster for that next workout.
Exercises
Sets
Reps
Close Grip Bench Press
3
12
Barbell Skullcrushers
3
12
Dips
3
20
Barbell Curls
3
12
Alternate Dumbbell Curls
3
15
Underhand Pull-Ups
3
20
Wrap Up
For those looking get those shredded arms, compound exercises are where you want to look. These will work multiple muscle groups while also giving you the edge when it comes to burning calories and saving time in the gym. Whether it be a compound bicep exercise or a compound tricep exercise, knowing which compound exercises for arms to perform will prove to be worthwhile for those gains. Give these exercises a try and be confident in showing off those absolutely shredded arms.
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
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Mangine, Gerald T.; Hoffman, Jay R.; Gonzalez, Adam M.; Townsend, Jeremy R.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Juan Morel Calls Out Copycat Cookie Companies Stealing Ideas
Juan Morel isn’t pleased with copycat companies.
It appears that Juan Morel is fed up with companies stealing ideas. The bodybuilder recently called out companies who have been stealing he and his wife’s ideas and passing them off as their own. Juan Morel brow beat these accused thieves in a recent post making the rounds on social media.
There’s nothing quite like healthy competition. It drives businesses to produce greater, more superior products than their rivals. A healthy rivalry can drive greater profits for both businesses involved.
However, when those same rivalries can take on a darker twist. There are some companies that aim to completely copy another’s game plan. They aim to steal the very identity of their rivals and pass it off as their own creation. When that starts to happen, things can get ugly.
It appears that very thing has been happening to Karen and Juan Morel. The bodybuilder and his wife have their own business, a gourmet cookie company named My Cookie Dealer. The business has garnered a ton of followers and fanfare since it’s launch. But it seems that other companies have been stealing those same idea that have built the My Cookie Dealer brand.
A Firm Message
Well, Juan Morel has had enough. The bodybuilder took to Instagram and had this to say to those stealing the company’s ideas.
We worked so hard to build OUR company. The way we do things is because is specific and never meant as marketing. When someone comes around when you worked really hard to build something and they pretend they are here to help and then copy you!
One thing is to start a cookie company; hey I’m cool with that nothing wrong with starting you’re own company but when you’re web page and you’re Instagram looks like ours. And I’m getting non stop DMs from people sending me your profile that you are copying us. You should be embarrassed, you are not original and should be ashamed. Down to “perfecting” strawberry poptart cookie?!!? #beendoingthissince2018 You’re legit wild. We SUPPORT so many bodybuilding shows, AS in ACTUALLY sponsor the shows- you think you can come to my family? YOU are a JOKE.
I don’t put people on blast; BUT enough is enough.
Watch the people around you because they are the thieves.
This is definitely an unfortunate situation for Karen and Juan Morel. To work so hard and see your ideas stolen, it can truly be disheartening. Hopefully they’re able to put an end to those out there who are brazenly stealing their ideas.
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.
Samir Bannout: Arnold Schwarzenegger Won Olympia 1980 Because Of His Name
Samir Bannout’s First Hand Account Of Arnold Schwarzenegger’s Controversial Olympia 1980 Win
One of the most controversial Mr. Olympia competitions in history was in 1980. It was the year that Arnold Schwarzenegger decided to compete last minute after stepping away from the sport. He ended up winning first place and his 7th Olympia trophy. Many fans believed that it was an unearned win fueled by his rising Hollywood fame. It was an infamous moment in pro bodybuilding history. In our latest GI Exclusive interview, Samir Bannout shares his first hand account both back stage and on stage of Arnold Schwarzenegger’s Olympia 1980 win.
Samir Bannout is a bodybuilding legend in his own right. He is a Mr. Olympia champion and considered by many to have one of the greatest physiques of all time. He was also present at the 1980 Mr. Olympia competition. We sat down with Samir via video chat for our latest GI Exclusive interview. During that conversation, we asked him to reflect on his first hand account of Arnold Schwarzenegger’s return and the drama that ensued at Mr. Olympia 1980.
Arnold Schwarzenegger’s Secret Competition Prep
Samir Bannout notes that the first thing he remembers I seeing Arnold Schwarzenegger in the gym about a month before the Mr. Olympia. While Arnold did not confirm anything, Samir could tell from the nature of his training that he was preparing to compete again. In fact, he was not completely surprised when Arnold eventually announced he would appear at the Mr. Olympia. It seems that perhaps it wasn’t as last minute a decision as many believe. Simply a surprise to the public.
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Check out our latest GI Exclusive segment with Samir Bannout above!
The Press Conference Aggression
Samir Bannout goes on to describe the press conference before the Mr. Olympia. This is where the drama started to build up. Samir recalls Arnold Schwarzenegger saying some harsh words – particularly to Mike Mentzer. This wasn’t particularly off character for Arnold – who was always cocky as part of his bodybuilding persona. But due to his sudden appearance last minute at this specific competition – the cocky trash talk was received a little differently.
Mike Mentzer became so angry from the press conference comments that he and Arnold Schwarzenegger physically attacked each other. The rest of the athletes and staff had to pull Mike and Arnold apart. That’s how heated things were before the actual competition even started. Of course, this didn’t bode well for what was to come.
Arnold Schwarzenegger’s Controversial Olympia Win
Arnold Schwarzenegger ultimately was crowned the winner of the Mr. Olympia 1980. This decision was so poorly received that Frank Zane threw his trophy to the ground and multiple athletes stormed off stage. It was clear that many disagreed with the judges decision.
So what about Samir Bannout? Did he disagree with the call? He makes it clear in our conversation that he felt Arnold Schwarzenegger did not deserve to win the Mr. Olympia 1980. In fact, while he does not have confirmation, he has heard many rumors from trusted friends in the industry. Rumors that imply that Arnold Schwarzenegger received help from the judges due to his rising star in Hollywood.
There are those who thought perhaps Arnold was scored more favorably because of how much power he held as a celebrity. Or alternatively, he was so beloved that the judges scored more on Arnold the icon rather than his conditioning.
“Yeah of course so many people got pissed off and I also believe they have the right to get mad,” Samir Bannout states in our interview. He continues:
“I think the assumption was then… do I know exactly what happened or why did Arnold win? Sometimes you have to remember, Arnold had a lot of fans. And he’s Arnold. Everyone looked up to Arnold. And so, I heard that some of the judges loved Arnold. Loved him as Arnold. They didn’t care about his conditioning that day. They voted for him as Arnold and that’s not right. Me personally if my brother was on stage, doesn’t deserve to win, I wouldn’t let him win.”
Samir Bannout makes a point to state he has no proof of this. It’s a rumor he has heard from enough people to trust in the topic. That’s a testament to just how controversial Arnold Schwarzenegger’s 1980 victory was. While all of these claims may simply be one day proven false – it’s the optics that led to such fervor.
Arnold Schwarzenegger’s last minute entry, his conditioning being off compared to his prime, and his rising fame outside of bodybuilding all created an atmosphere ripe for conspiracy theories and unhappy fans.
We may never know the truth behind what exactly happened or if there was truly foul play. But Samir Bannout’s recounting of the Olympia 1980 is wonderfully entertaining and insightful. It provides a behind the scenes oral history of a very infamous and dramatic moment in bodybuilding history.
You can watch Samir Bannout go into full detail about the 1980 Mr. Olympia by watching our latest GI Exclusive interview above!
Hafthor Bjornsson Reveals The Training and Diet That Helped Him Drop 110Lbs
Hafthor Bjornsson reveals training and diet a week out from his next match.
Hafthor “Thor” Bjornsson has always been a beast of a man. Once weighing a massive 205kg (451lbs), Thor now tips the scales at 155kg (341lbs). See, still pretty massive. But despite that, dropping that amount of weight within the last year and a half is truly impressive.
155kg (341lbs) still sounds like a whole lot. But when you see the recent before and after Thor posted on his Instagram you can see how much his physique has changed. Thor has gone from massive and bulky to massive and shredded.
The Transformation of Hafthor Bjornsson
How did he do it? But remaining dedicated to his training for his upcoming battle with Eddie Hall. But that’s not all Thor has done to drop the weight. It required him to make a massive lifestyle change. Namely, Thor had to massively alter his diet in order to shed the fat and maintain his muscle mass.
From 205kg to 155kg. Swipe to see the difference. Filmed a whole day in my life the other day on my YouTube channel. Click the link my my bio to check it out and see my new daily diet!
Hafthor Bjornsson has definitely shown an incredible transformation. The 2018 World’s Strongest Man had to remain dedicated to his new boxing lifestyle in order to get it done. That and his new diet plan.
Thor recently posted a video all about his full day of eating and training. In the video he broke down his meals and an example of the type of training he does during his prep. In the video, Thor detailed his meals.
Hafthor Bjornsson Diet and Training Schedule
Meal One
3 eggs
200g chicken
Smoothie (150g green yogurt, 100g strawberries/blueberries, 40g oats)
Boxing Technique Workout
Meal Two
220g tenderloin beef
180g white rice
100g green vegetables
Weight Training
Meal Three
220g chicken
250g potatoes
100g green vegetables
Rest
Meal Four
220g salmon
100g green vegetables
100g white rice
Physical Therapy
Meal Five
250g greek yogurt
50g almond butter
100g bananas
1 scoop whey protein shake
“This is what I eat throughout the day,” said Bjornsson. “Can you believe it? I’m eating nothing, getting skinny. It’s crazy.”
“I feel so much better than I felt when I was 205kg,” Bjornsson continued.
“I was force feeding myself every single day, about to puke every single day. I kept eating because my goal was to be the strongest human on this Earth. Now I have different goals so I don’t have to be force feeding myself. Feels good.”
Just one week out from his next exhibition bout, Hafthor Bjornsson is looking sharp and ready for combat. With just a few more months until his bout with Eddie Hall, it appears that Thor has been doing everything possible to prepare himself. One thing is certain, Hall better be ready and fast.
What do you think about the diet and training of Hafthor Bjornsson?
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.
How Stress Affects Your Fitness Goals And How To Manage It
Exercise can positively help reduce stress, but too much stress can have a negative effect on your workouts.
Our lives are filled with busy schedules. Between work, relationships, personal self care, and trying to stay active and healthy, stress can creep in and disrupt a healthy lifestyle. It can be overwhelming and hard to control much of the time and without knowing the proper ways to manage stress, easing our minds can be a difficult challenge.
Your mind and body feed off of one another, working together to keep you both physically and mentally healthy. Exercise is a common and very beneficial stress relieving aid for being active works to boost endorphins to make you feel good (1).
Along with that, knowing you are actively building muscle or improving cardio can really enhance confidence and self-image, thus improving your mood and allowing you to relax and start to settle those stressful thoughts.
Unfortunately, stress can work against us at times and although we may embark on our fitness journey as best we can, the effects of stress can negatively impact our workouts. As a serious de-motivator, it can be hard to lace up our shoes and go for even a short run, let alone a high intensity workout, so learning to manage stress as best we can goes a long way in improving all aspects of our fitness goals.
Negative Effects Of Stress
Hinder Recovery
Recovery is an essential part of seeing big gains and overall growth and being overly stressed can make for a longer time to recover. Leaving you feeling tired and sore, your muscles will not have a chance to repair themselves (2). A lack of recovery not only leaves you feeling fatigued, but it increases your risk of injury potentially putting you out of the gym. Hydrating is key and adding in a good supplement like a whey protein can aid recovery but also ensure you get enough sleep so your muscles have time to fully recover.
Increase Muscle Tension
When you are stressed, your muscles tense up to protect against injury, and if not properly recovered, this can lead to unfortunate injury and pain. With tight muscles, your room to grow is seriously diminished and if you are in a constant state of stress, your muscles never truly get a chance to relax. This can also affect posture and trigger increased levels of cortisol, which triggers a fight or flight response leaving you in a continued state of tension. Working with a physical therapist or getting a massage can really help relieve a lot of this tension. Massage guns are also great at-home muscle relieving tools.
Affect Concentration
Stress forces your mind to wander and that loss of focus just makes you feel as if you are going through the motions. Working on mind-muscle connection in the gym will help you see growth and if a lack of concentration is present, you won’t perform to full potential. Poor concentration also makes it easier for mistakes to occur with form and technique, also increasing your risk of injury. Yoga and other forms of meditation are healthy ways to really gain clarity when it comes to boosting your concentration and focus.
Increase Appetite and Body Fat
We’ve all experienced an unfortunate binge when we are stressed. That is the result of a hormone called cortisol which is considered the “stress hormone” but also performs functions like aiding metabolism, increasing blood sugar, and modulating the immune system (3). Cortisol can increase your cravings for more sugary foods and mix that with a stressed out person, it leads to binge eating causing an increase in your caloric intake and unfortunate weight gain.
Cortisol also causes your body to store fat, increasing your body fat and making it hard to get that desired physique (4). This works in a vicious cycle of cortisol being released, increasing your cravings leading to a binge or just unhealthy eating, only to have cortisol then store fat to make it harder for you to lose weight. Working on stress relief and finding a good diet you can stay consistent with will help with this problem big time.
Ways To Reduce Stress
Stressors in our lives will always be present and knowing how to deal with stress will prove to be huge for our overall health and wellness. Exercise is key, so even when you feel down and out, find an excuse to get moving and get those endorphins flowing because you will feel better after (5). Too much caffeine or other stimulants can cause stress so working to reduce your caffeine intake will also help. Try meditation, yoga, or other mindfulness activities to really work to calm your mind and stay on top of your game. But most importantly, reach out to people. Whether it be family or friends, talk about what’s going on and let them help you. Your fitness goals are important but so is your overall quality of life so don’t let stress take you down.
Wrap Up
We all deal with stress in different ways. For those of us who love fitness and take our health seriously, stress can unfortunately work against us and force us into deep holes of despair keeping us from what we love and hurting our fitness progress. Hindering recovery, increasing muscle tension, promoting poor concentration, and leading us to weight gain are all ways that stress hurts our fitness goals. Working to reduce stress through mindfulness activities, talking with family and friends, and of course, pushing ourselves to exercise, are great ways to combat stress so you always win. Don’t let your hard work be taken down by stress and work to reduce it for your overall health and wellness.
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
Jackson, Erica M. (2013). “Stress Relief: The Role of Exercise in Stress Management”. (source)
Stults-Kolehmainen, Matthew A.; Bartholomew, John B. (2012). “Psychological stress impairs short-term muscular recovery from resistance exercise”. (source)
Christiansen, Jens J.; Djurhuus, Christian B.; Gravholt, Claus H.; Iversen, Per; Christiansen, Jens S.; Schmits, Ole; Weeke, Jorgen; Jorgensen, Jens Otto Lunde; Moller, Niels (2007). “Effects of Cortisol on Carbohydrate, Lipid, and Protein Metabolism: Studies of Acute Cortisol Withdrawal in Adrenocortical Failure”. (source)
Kandhalu, Preethi. “Effects of Cortisol on Physical and Psychological Aspects of the Body and Effective Ways by Which One Can Reduce Stress”. (source)
Kim, Jong-Ho; McKenzie, Larry A. (2014). “The Impacts of Physical Exercise on Stress Coping and Well-Being in University Students in the Context of Leisure”. (source)
Build a Chest of Steel With This Workout
Workout For a Bigger and Striated Chest
If you’re planning to make a statement with your physique, moobs surely aren’t going to help your case. Having a broad chest can make you stand apart from the crowd and get the attention you deserve.
Building a ripped chest takes more than doing a few pushups and presses. You need to have a combination of compound and isolation exercises in your workouts to develop the perfect size and conditioning.
Cable Crossovers – 4 Sets 15 Reps
You’ll be starting this workout with an isolation exercise to pre-exhaust your pecs before you get into the compound lifts. Exhausting your chest at the beginning of the workout eliminates the need for lifting super heavyweights to recruits and target your pectoral muscles later in the workout.
Grab a D-handle attachment in each hand and take a long stride with either of your feet to get in position for the exercise. Make sure there is tension on your pecs at the starting position. Maintain a slight bend in your elbows while performing the cable crossovers to target your pecs efficiently.
Barbell Bench Press – 4 Sets 15 Reps
The barbell bench press is what squats are for the legs. If you’re new to resistance training or are using a challenging weight, it’s wise to get the help of a spotter. The barbell bench press is a great exercise to build strength and volume in your pectoral muscles.
While performing the bench press, keep your elbows slightly angled towards your sides to eliminate any tension on your rotator cuffs. Contract your pecs with every repetition while performing the exercises in the workout.
Incline Dumbbell Flyes – 3 Sets 15-12-10 Reps
For the majority of people, the upper chest is a weak muscle group. It’s harder to establish a mind-muscle connection with the upper pecs as it’s a very small (one-third of your chest) muscle group.
The key while performing the incline bench dumbbell flyes is to contract your pecs at the top of the movement and target the inner chest. Maintain a slight bend in your elbows and push your chest out as you reach the bottom of the movement.
Decline Dumbbell Press – 3 Sets 15-12-10 Reps
The decline dumbbell press is an incredibly effective exercise in building the separation between your chest and the abdomen. You’ll be able to lift relatively heavier weights in the decline presses as compared to the flat and incline presses.
The dumbbells should be at the sides of your chest at the bottom of the movement. Pause and contracts the life out of your pecs at the top of the movement. While the pressing movements help in developing the size in your chest, the flyes target the separation and conditioning.
Barbell Rollout Flyes – 3 Sets 10 Reps
The barbell rollout flyes are the ultimate chest workout finisher. If you’re lacking the separation between your pecs, the barbell rollout flyes should be a part of your exercise arsenal.
Place a weight plate at each end of a barbell and place the barbells parallel to each other on the floor. Get into a push-up position in the center of the two barbells and grab the barbells with a neutral (palms facing each other) grip.
Your arms should be extended in a straight line and the barbell should be under your shoulders at the starting position. Slowly push the barbell away while mimicking the dumbbell fly movement.
Your chest should be a 5-6 inches away from the floor at the bottom of the movement. Return to the starting position and squeeze your pecs. Repeat for the recommended repetitions.
Which is your favorite chest 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
Enhanced Labs Shred XT Review For Men & Women
This supplement can improve muscle definition and reduce excess water weight.
Product Overview
For those of us preparing for competition, we know how hard it can be to control our diet and training in order to continue looking as shredded as possible without taking one day to let those gains slip. Or how about those of us heading to a destination wedding, maybe a beach somewhere, and we want to get that lean and shredded aesthetic, and quickly. There could be a host of reasons you want to drop some water weight and look to enhance muscle definition and that can be challenging. But worry no more. Enhanced Labs Shred XT is a performance diuretic designed to improve muscle definition and reduce excess water weight in just a matter of hours that you need to try.
It can be easy to say that you’ll just watch what you eat and drink and worry about how you feel later. But why do that to yourself? Taking advantage of these unique supplements like Shred XT can make your life that much easier, and if your heading towards a competition or off to that big wedding, you want your mind to be focused on enjoying the time you have, not how you look. Shred XT can help with this confidence and much more through a great formula and a quality company backing it.
Shop at Enhanced Labs
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Shred XT Highlights
Shred XT is a performance-based diuretic designed to help you promote better muscle definition and help reduce excess water weight. Great for both men and women, you can see results in as little as 24 hours to really offer a great boost to your training goals and performance results. The advanced formula works to rapidly reduce bloating and support weight management and combines trace minerals and electrolytes to prevent muscle cramping as well. These clean and effective ingredients will look to improve muscle definition by increasing fat metabolism making Shred XT your go-to supplement for all things performance related.
Ingredients
Herbal Diuretic Matrix
Dandelion Leaf: Used as a natural diuretic in ancient medicine and can increase the volume and frequency of urination (1).
Uva Ursi: An herbal supplement for centuries, this can treat water retention and urinary tract infections. It has diuretic, urinary antiseptic, and anti-inflammatory properties.
Fat Loss and Muscle Definition Matrix
Green Tea Extract: Has great effects on metabolism and can work to help with weight loss and the reduction of body fat (2).
Apple Cider Vinegar: Can lower blood sugar levels, decrease body fat percentage, and decrease waist circumference.
Fat Metabolism Vitamin Matrix
Vitamin B6: A water soluble vitamin to help maintain blood sugar by converting stored carbs and fat into glucose.
Vitamin B12: Helps your body break down fats and protein into energy and will also break down carbs. It can provide energy through this, as well as boost your metabolism (3).
Trace Mineral Hydration Matrix
Selenium: Helps fight oxidative stress and plays an important role in thyroid hormones, which regulate your metabolism (4).
Chromium: Effects your metabolism through its impact on insulin and can help reduce hunger, cravings and binging.
Muscle Performance Electrolyte Matrix
Potassium chloride: Can regulate blood pressure but also act as an electrolyte (5).
Sodium chloride: Helps your body absorb and digest nutrients better.
Calcium citrate: Helps maintain strength, plays a role in the movement of muscles, and assists nerves carrying messages from the body to the brain (6).
Other Ingredients
Gelatin (capsule), magnesium stearate USP, Microcrystaline Celulose USP
Number Of Servings
30
Serving Size
2
Best Way To Take
Take 2 capsules once or twice daily.
Caution
Do not take more than 4 capsules in a 24-hour period.
Price & Effectiveness
Shred XT is that supplement you need to really give you that boost in muscle definition while also shedding water weight in as little as 24 hours. With 30 servings per container, 2 capsules will give you everything you need to ensure you get the most out of this product.
Pros
Results in less than 24 hours
Powerful and natural
Decent price
From a reputable company in Enhanced Labs
Cons
Could have more or less of some ingredients to enhance the product
Price: $27.99
Featured Enhanced Athlete
Big Ramy
Big Ramy is a professional bodybuilder and your most recent Mr. Olympia Champion. His massive physique and incredible desire to win are matched by a great team of people at Enhanced Labs who ensure he gets the most out of his training and supplementation needs. As a company who understands athletes, Big Ramy trusts that Enhanced has his back for everything bodybuilding. Seeking to continue a dominant legacy, Big Ramy knows exactly what he needs to succeed and Enhanced Labs can help him get there.
Wrap Up
Enhanced Labs Shred XT is that performance diuretic you’ve been waiting for. Able to improve muscle definition and shed excess water weight is what this supplement is designed to do. With results in just 24 hours, this advanced formula is one to seriously boost your gains to new heights as you will look and feel great wherever you go. Enhanced works hard to create supplements that athletes need so they don’t have to worry about anything other than performing. What you are really getting is a great supplement for muscle definition and reducing water weight with effective ingredients from a company who cares about their consumers. Check out Shred XT today and see what this can do for you performance goals.
Try Enhanced Labs Shred XT Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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 Enhanced Labs, Big Ramy Instagram, and Envato
References
Clare, Bevin A.; Conroy, Richard S.; Spelman, Kevin (2009). “The Diuretic Effect in Human Subjects of an Extract of Taraxacum officinale Folium over a Single Day”. (source)
Hursel, R.; Viechtbauer, W.; Westerterp-Plantenga, M. S. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
O’Leary, Fiona; Samman, Samir (2010). “Vitamin B12 in Health and Disease”. (source)
eLife (2021). “Selenium supplementation protects against obesity and may extend lifespan”. (source)
Mushtaq, M. M. H.; Pasha, T. N.; Mushtaq, T.; Parvin, R. (2013). “Electrolytes, dietary electrolyte balance and salts in broilers: an updated review on growth performance, water intake and litter quality”. (source)
Tai, Vicky; Leung, William; Grey, Andrew; Reid, Ian R.; Bolland, Mark J. (2015). “Calcium intake and bone mineral density: systematic review and meta-analysis”. (source)
Brad Castleberry: Too Many People Use Bad Genetics As An Excuse To Not Train Hard
Brad Castleberry discusses a frustrating reality in bodybuilding – some people will always have to train harder than others to succeed.
Brad Castleberry is a love him or hate him kind of bodybuilding personality. But one thing that cannot be denied is his impressive physique. It’s a large part of why he built such a massive following as an influencer. And regardless of fake weights in videos or not – it takes hard work to achieve that kind of physique. It also helps that he has incredible genetics.
Brad Castleberry has inspired many to want to follow in his footsteps. Like many other bodybuilders, he becomes an icon that aspiring bodybuilders want to achieve. While the bottom line is that it will always take hard work – Castleberry isn’t ashamed to admit it’s easier for some than others. It call comes down to genetics. In our latest GI Exclusive interview, Brad Castleberry explains some individuals simply have to train harder than others to achieve the same level of success. The problem is – too many people use bad genetics as an excuse to avoid hard work.
The unfortunate truth about bodybuilding and fitness is that one size does not fit all. Yes, the core tenets of weight loss and building muscle are universally true. But what works for one person might not work as fast or as well for others. This has been the hardest psychological aspect of fitness. It’s what bars so many people from success. They follow a diet or training plan. They don’t see results as fast as a friend or training partner. They get frustrated and give up.
It’s true that some foods or some training methods react better to some bodies than others. But there is no training program or (well formulated) diet that will even actively NOT work. It might just take more time than you want. It might simply require more trial and error than you want. Fitness and bodybuilding is about the long term. It’s a marathon not a sprint. A lot of people don’t make it that far to really see those kind of results – unfortunately.
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Check out our GI Exclusive segment with Brad Castleberry above!
That’s why Brad Castleberry went into great detail about the realities of how genetics play a role in bodybuilding. It’s foolish to go in thinking you will look like Ronnie Coleman if you just follow his routine. You might not have the genetics to sustain that kind of aesthetic and size. It’s not 100% impossible. It just might take 10 times more work than it actually did for Ronnie himself. And Ronnie certainly trained his ass off.
But the bigger problem Brad Castleberry sees is that people use bad genetics as an excuse. If a training program doesn’t show results fast enough. If a diet doesn’t work as initially intended. If someone simply has more trouble keeping off weight than others. All of these factors become excuses. A person might say “I can never look like an IFBB pro bodybuilder – so why even try?”
Brad Castleberry wants individuals to understand and temper their expectations – but also to have motivation to still succeed. Yes, you may have bad genetics. But that doesn’t mean that you can’t create a fantastic physique. The difference between the best bodybuilders in history are not just genetics. It’s willpower. It’s dedication.
Arnold Schwarzenegger himself has admitted that he has poor genetics. But he worked twice as hard to make up for it and become the best in the world and win seven Mr. Olympia titles. If he let genetics decide his fate – he wouldn’t have become the historic bodybuilder, actor, and politician we know today.
It might be hard to imagine yourself as becoming the next Arnold Schwarzenegger. That’s because the odds are very much not in your favor. But at the same time – someone eventually has to become the next big legend. What separates the icons from the normal folk isn’t fate. It’s having the mental strength.
You can watch Brad Castleberry go into further detail about genetics and excuses in bodybuilding by watching our latest GI Exclusive interview segment above!