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The Truth About Artificial Sweeteners In Your Supplements
We love them for watching calories, but what exactly do artificial sweeteners do?
This love-hate relationship we have with sugar is a constant battle for many of us, especially when it comes to weight loss and working towards a shredded physique. When artificial sweeteners first rolled around, everyone thought that was it. The cure for our sugar cravings were no more. And while artificial sweeteners do have all the taste of sugar, minus the calories, it seems as though we’ve found our solution.
Artificial sweeteners, while a healthy alternative to sugar, do not come without their fair share of controversy. Many false claims and theories float around the Internet and now the rhetoric surrounding artificial sweeteners appears to be that of clarity for some and skepticism for others. The truth is that many of the products we consume have at least sugar or artificial sweeteners of some kind in them. That is what makes them taste good and provides for flavor where naturally it doesn’t exist.
Sports supplements are those which we should be concerned about, especially as a bodybuilder or athlete looking for an all natural product. While you still receive the benefits of a pre-workout supplement for that boost of energy and muscle pump, or that BCAA supplement to provide for intra-workout support, many do contain artificial sweeteners. Even whey protein powders will contain artificial sweeteners to offer a solid taste for that post-workout recovery routine of yours.
While artificial sweeteners are not the end of the world for your overall gains, if you are someone who wants to seek more natural supplements, then knowing about artificial sweeteners is something to consider.
What Are Artificial Sweeteners & How Do They Work?
Artificial sweeteners are sugar substitutes that are chemicals added to food and beverages to give them a sweet taste without the added calories. While some do have calories, the amount is incredibly small. They tend to be incredibly sweet, much more sweet than sugar, which is why people have latched onto these sweeteners so hard (1).
Artificial sweeteners work very similar to sugar in that the taste receptors find the molecule to send the signal to your brain. This then allows the brain to identify the sweet taste and give you the pleasure of something tasting good. While artificial sweeteners can fit into the taste receptor, the body cannot break most of them down, so you get all the benefits of taste without the calories.
Benefits Of Artificial Sweeteners
The benefits of artificial sweeteners, in particular on those who seek the best for their health and fitness, will work to eliminate the need for so much sugar, especially if you crave it. An easy solution to keep weight off and aid in the fat loss process will ensure a more healthy diet. Of course, some sugar here and there will not hurt your overall goals, but eliminating it where necessary is always a great idea. Some studies have shown that replacing sugary foods and beverages with artificial sweeteners could actually lead to a feeling of being less hungry so you don’t consume more calories (2).
By controlling the sensation of tasting something sweet, you are able to then eat healthier in order to aid in weight loss while also tasting something good. Many of those supplements that taste great contain artificial sweeteners, but if they didn’t, you would be drinking the original flavor of BCAAs which is probably not too delicious. Even adding them to coffee or tea at least provides a healthier alternative to sugar and will keep your dental health high as well.
Side Effects Of Artificial Sweeteners
Artificial sweeteners cannot be broken down like natural ones so they offer no benefit to your energy stores or in the processes of protein synthesis and recovery. Some can reduce blood glucose levels which can effect the maintenance of those levels (3) which have effects on performance and cognitive function. Without the proper maintenance, these can decline and your workout may suffer. Low levels also impair the recovery process and muscle growth by impeding on the insulin response after a hard workout (4).
It is observed that some artificial sweeteners can impair sensitivity to certain signals and actually promote food intake which would have the adverse effect for your weight loss goals. While much of this is fueled by the controversial studies and debates surrounding artificial sweeteners, everyone is different and it matters how you feel and how your body reacts (5). While artificial sweeteners and the effects on diseases and other potential harms have been studied and debunked, or at least were decided on to need further investigation, seeking a more natural product is always a solid first step with anything.
Types Of Artificial Sweeteners
When looking at the nutrition labels for your supplements, any good and reputable company will list all of the ingredients with no hidden formulas or ingredients. Here are some artificial sweeteners that may appear on those labels.
Sucralose (Splenda): Derived from sugar in a multistep chemical process. A popular sweetener, it is debated among people as to the exact benefits and side effects.
Acesulfame Potassium: Highly versatile, it is in many foods and beverages. Claims that it disrupts metabolic processes and interferes with weight control exist but have not been proven.
Aspartame (Equal): Made from aspartic acid and phenylalanine. Claims of headaches, depression, weight gain, and a host of others have been reported by those opposed to aspartame, but more research needs to be done on the actual validity of these claims.
Saccharin (Sweet’N Low): One of the oldest on the market, it is stable and has a long shelf life. The effects on blood sugar levels are unclear since it does not metabolize in the body.
Wrap Up
Artificial sweeteners have been around for a long time as a way to give people a substitute for sugar so they don’t have to deal with all the pressure of weight gain when it comes to those sugary cravings. The truth surrounding artificial sweeteners remains unclear. While they do have the benefits of limiting the amount of sugar you eat, which has its own risks attached, the side effects of too many of these artificial aids is dependent on the individual. Always seek the natural approach if possible and be cautious about the ingredients in what you consume, especially your supplements, because they should always help you, not hurt your overall 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 Envato
References
Harvard T. H. Chan School of Public Health. “Low-Calorie Sweeteners”. (source)
Rolls, B. J. (1991). “Effects of intense sweeteners on hunger, food intake, and body weight: a review”. (source)
Purohit, Vikas; Mishra, Sundeep (2018). “The truth about artificial sweeteners- Are they good for diabetics?”. (source)
Richter, E. A.; Mikines, K. J.; Galbo, H.; Kiens, B. (1989). “Effect of exercise on insulin action in human skeletal muscle”. (source)
Pearlman, Michelle; Obert, Jon; Casey, Lisa (2017). “The Association Between Artificial Sweeteners and Obesity”. (source)
Applying Introspection: Using Mindful Meal Prep to Get Better Results
Applying Introspection: Using Mindful Meal Prep to Get Better Results
Mindfulness is awfully trendy at the moment. Everywhere you look, someone’s touting being in the moment, experiencing the fullness of life, and learning something new about themselves.
It’s a great buzzword.
Before you write it off as “touchy-feely” or a little too spiritual for you, the phrase became trendy for a reason. Awareness is the core of it all, and the idea, once understood, can be applied to any aspect of your life. The practice is particularly useful for monotonous or repetitive tasks to bring a new meaning and significance to them.
As the mindfulness movement grew and evolved, an obvious opportunity for application appeared: food prep. Mindful meal planning was originally intended to help medical practitioners combat the growing obesity epidemic by having participants examine and redefine their relationship with food, the enactment of which has so much more potential than weight loss.
Meal planning in the fitness sector gets a bad reputation, especially for those who assume it’s all chicken and broccoli. While it may not be quite that bad, it certainly isn’t an exhilarating experience. Mindfulness can upend that.
Reevaluating your experience with food can help you to understand your meal planning more comprehensively. By identifying how you relate to food and how your experiences have informed your eating habits, you can find ways to make meals sustainable and more interesting.
Identify Your Current Approach to Food
Start by considering your current relationship to food. Why do you eat the way you do? Beyond just keeping track of your nutrition for athletic reasons, understand what drives you to make food choices the way you do. It can be easier to undo a bad habit if you know where you got it from and why you return to it.
Is you diet culturally informed? What were meals like growing up? Is food merely a functional part of your day, does it serve to control a medical condition, or do you enjoy the ritual of preparing food and eating? For many, especially those who religiously meal prep, food simply becomes a tool to get the results they want, rather than a culinary experience or a creative outlet. When you place strict rules on your dietary intake, you limit the conventional cooking experiences available to you.
Food is a highly emotional and psychological experience for just about everyone. There’s no way to get through life without it, and in many cultures, a family meal (or lack thereof) is an important part of childhood and adolescence. In order to fundamentally change eating habits, regardless of motivation, you must understand where your current habits come from and what emotional ties they hold.
Food as Fuel
Whether you’re an amateur or a professional, if you’re a serious athlete, you’ve put time and energy into learning something about nutrition. Without understanding how your body uses food and nutrients, you can’t make informed decisions to put your body in peak physical condition.
The “If It Fits Your Macros” diet is currently a popular way to focus on macronutrient intake without fully restricting the diet to impossible standards. In contrast, mindful eating allows you to incorporate a similar mindset towards “cheat foods” without settling for a system that can be easily exploited.
When using mindfulness to build your meal plans, the easiest place to start is by identifying what foods you’ve precluded yourself from by virtue of your experiences. Sometimes, this is as simple as realizing you don’t eat brussel sprouts because you’ve previously never enjoyed them, but the reality is that you’ve never had them prepared in a way you enjoy. Other times it’s more complicated than that. You may have cut yourself off from a food group because of the traditions you were brought up in, where you source your food, or your own cooking abilities.
Once you identify what you don’t have in your diet, you can set about solving problems — and making compromises. When you find groups of food that you’ve historically dismissed, examine what you’re missing out on without that source in your diet. This allows you to find substitutions for nutrients you may be missing or open up a new creative outlet by learning news ways to prepare food. Similarly, you may find new reasons for foods that always make you break your rules, along with a newfound appreciation for the role they play in your happiness.
Creating an Informed Routine
The importance in understanding your proclivities and motivations in regards to meal prepping leads to one very simple result: you are better able to achieve the results you want.
Using the information you gleaned by examining your current relationship and your historic upbringing with food, make assessments about what foods you want to incorporate into your diet, what you’re not willing to sacrifice, and how your mental state changes with different types of fuel.
From there, you can make decisions that balance enjoying your food with the logical requirements for your physical activity. When you try to eliminate the emotional element of eating, you’re removing a fundamentally human aspect of your diet; even if you adhere to your regimen strictly, there is room for more joy within your meals.
Using macros as a guideline, plan your meals out and try to incorporate previously eschewed foods. You might include a new way to prepare a previously hated vegetable because the micronutrient payoff is worth the extra effort. Or, you might work a favorite dessert in on occasion because the psychological lift you get from consuming it makes it easier to push through the hard days.
This isn’t an invitation to get rid of all your restrictions and eat as you will. You still need to make wise decisions if you’re going to meet your goals. Sticking to food restrictions is one of the most universally challenging things humans undertake. For some, it may be easy, but if you struggle, it may be worth working through the steps of mindful food prep to understand where your hangups are originating — and to combat them.
The connection may seem tenuous at first, but with practice an persistence, your relationship with food will become more complex — in a good way.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Alyssa is a lover of words and movement who happily resides in the Pacific Northwest. If she’s not at the gym or out playing pick-up games, she’s probably feeding her favorite humans something stealthily healthy or devouring her latest bookstore find. She’s passionate about making health and fitness accessible to anyone, regardless of their situation. Tweet her @arobinsonwrites.
NutraBio Leg Day Review For Serious Athletes
This intra carb supplement will boost those gains so you train every day like its leg day.
Product Overview
We know exactly what to take on either end of our workouts. A solid pre-workout can pump us with energy and power to fuel any workout that comes our way and a proper protein supplement can enhance any gains by boosting growth and recovery post-workout. But what about that island that is our workout? Knowing what to take during your workout is just as important as what you take on either end. At the end of the day, its during the workout that sparks those gains we want most. NutraBio Leg Day is an awesome intra workout supplement for serious athletes who want the most out of their workouts.
What a solid intra-workout supplement will do is work to improve performance, boost stamina, delay fatigue, and make sure those muscle are hydrated so they lift serious weight. Our ability to push through fatigue and train longer may come from a winning mindset but having some assistance when it comes to our physical capabilities is something we can’t argue against. Typically packed with EAAs and BCAAs, our chances at growth just increased ten-fold and our ability to recover did so as well. NutraBio has created this intra-carb workout supplement to carry you through any workout so you come out on top.
Shop at NutraBio
NutraBio is a high-quality sports supplement company creating top tier products for athletes everywhere. Their mission is clear: maximize the health and wellness of all consumers by bringing advanced nutrition products with science-backed research to enhance training and performance while aiding in an overall better quality of life. They are a standout in the industry for clean and effective products with no artificial fillers or excipients and stand by their goal of being honest and transparent with their labels.
NutraBio Leg Day Highlights
NutraBio Leg Day is a powerhouse product packed with amazing ingredients to take you through even the most grueling of workouts. This intra-carb is packed with a healthy amount of carbohydrates to offer fuel for those dynamite workouts as the other ingredients, consisting of a Dual Carbohydrate Energy Blend, a Leg Day Performance Matrix, Intra Blast Aminos, Electrolyte & Hydration Optimizer, and a Nutrient Absorption Enhancer, work to cover all other areas to ensure this supplement works efficiently as possible for your gains and your gains only.
With just 120 calories, Leg Day contains 32 grams of carbs and only 5 grams of sugar while working with some quality amounts in terms of other ingredients. Packed with 7.6 grams of EAAs and 5 grams of BCAAs, this rivals many other intra-workouts that are purely focused around an EAA/BCAA blend. What Leg Day does is it takes the traditional intra-workout idea and brings an innovative and worthwhile product to the table in order to improve the lives of serious athletes. Designed for energy, stamina, strength, hydration, and focus, this supplement is an awesome intra-workout product for serious fuel.
Ingredients
Dual Carbohydrate Energy Blend
ClusterDextrin (highly branched cyclic dextrin): A premium-grade high performance carbohydrate that has a high molecular weight and ultra-low osmolality allowing for more efficient transportation to muscle cells. It may improve time to exhaustion and reduce stress hormone response (1).
Bioenergy Ribose (D-Ribose): A novel 5-carbon carbohydrate that regulates the body’s natural energy production. Can help improve performance, boost stamina, delay fatigue and promote stable energy levels (2).
Leg Day Performance Matrix
L-Dopa (Mucuna pruriens extract): An amino acid naturally produced by the body, it serves a precursor to dopamine which is involved with mood, motivation, and focus.
elevATP (ancient peat and apple fruit extract): A blend of plant bio-inorganic trace minerals and polyphenols shown to increase intracellular ATP levels in whole blood and muscle (3).
Others: NeuroFactor (coffee berry extract) and Senactiv
Intra Blast Aminos
EAAS & BCAAs
Out of 20 amino acids used to construct protein, nine cannot be produced by the body. These are essential amino acids (EAAs) and they must be obtained from your diet. Three of these are branched-chain amino acids (BCAAs) which differ slightly in structure. Both EAAs and BCAAs are vital for performance, recovery, muscle growth, and overall health functions (4, 5)
Electrolyte & Hydration Optimizer
Taurine: Can help maintain proper hydration and electrolyte balance in your cells (6).
CocoPure (coconut water powder): Can work to maximize hydration and is a good source of several nutrients with great antioxidant properties.
Others: Calci-K (calcium potassium phosphate citrate), Pink Himalayan sea salt, sodium phosphate, and Di-Magnesium malate
Nutrient Absorption Enhancer
Astragin: Shown to increase bioavailability and absorption of key nutrients, including amino acids.
Other Ingredients
Natural flavors, citric acid, black tea extract, malic acid, sucralose, acesulfame potassium
Calories
120
Protein
0g
Carbs
32g
Fat
0g
Sugar
5g
Flavors
Blueberry Lemonade, Sweet Tea
Number Of Servings
20
Best Way To Take
Mix 1-2 scoops (1-2 servings) with 32-36 ounces of cold water.
Price, Flavors & Effectiveness
NutraBio Leg Day is that intra-carb supplement you need to fuel any workout that comes your way. With 20 servings per container, 1 scoop as a serving size will pump you with awesome ingredients to boost growth. Two great tasting flavors include Blueberry Lemonade and Sweet Tea.
Pros
Great ingredients put into an awesome formula for max effectiveness.
Different than other intra-workout supplements in terms of the innovative formula.
Great flavors and from a reputable company in NutraBio
Cons
Price: $54.99
Featured NutraBio Athlete
Hunter Delfa
Hunter Delfa is a NutraBio athlete and national level Classic Physique contender who uses their supplements to enhance all areas of his gains. As a bodybuilder, and someone who takes fitness incredibly seriously, it is important for Delfa to only use the best supplements around. NutraBio has him covered and a product like Leg Day ensures nothing goes to waste and that his workouts are as great as they can be. As an absolutely shredded athlete who knows what it takes to be the best, Delfa is one to watch moving forward.
Overall Value
NutraBio Leg Day is that intra-workout supplement you need to power you through your workouts by providing serious fuel to aid in whatever your body needs. Packed with a healthy amount of carbs and being low in calories, this innovative formula brings you something different than others on the market. NutraBio knows the needs of athletes and is determined to bring only the best to the table to help those athletes progress forward. What you are really getting is a high-quality intra-workout supplement with awesome ingredients and a great formula from a reputable and honest company. Try NutraBio Leg Day today and see what it can do for all your gains.
Try NutraBio Leg Day 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 NutraBio and Hunter Delfa Instagram
References
Furuyashiki, Takashi; Tanimoto, Hidenori; Yokoyama, Yasuhiro; Kitaura, Yasuyuki; et al. (2014). “Effects of ingesting highly branched cyclic dextrin during endurance exercise on rating of perceived exertion and blood components associated with energy metabolism”. (source)
Seifert, John G.; Brumet, Allison; St. Cyr, John A. (2017). “The influence of D-ribose ingestion and fitness level on performance and recovery”. (source)
Reyes, Tania; Shu, C.; Argumedo, Ruby; Nemzer (2014). “The effect of ElevATP on whole blood ATP levels: a single dose, cross over clinical study”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Borsheim, Elisabet; Tipton, Kevin D.; Wolf, Steven E.; Wolfe, Robert R. (2002). “Essential amino acids and muscle protein recovery from resistance exercise”. (source)
Waldron, Mark; Patterson, Stephen David; Tallent, Jamie; Jeffries, Owen (2018). “The Effects of an Oral Taurine Dose and Supplementation Period on Endurance Exercise Performance in Humans: A Meta-Analysis”. (source)
Matt Jansen: The Real Way To Burn Stubborn Fat Areas Without Ruining Strong Points
Matt Jansen shares the brutally honest truth behind the myth of spot reducing stubborn fat areas.
Losing weight can be hard. It can become especially hard when you’re trying to build up muscle and maintain a sculpted physique at the same time. Each body is different. We are all familiar with having trouble areas. Spots on the body that carry more weight than the rest. How do you spot reduce those fatty areas without burning too deep into your muscle tissue? In our latest GI Exclusive interview, trainer Matt Jansen debunks the myth of spot reducing stubborn fat and how to really bring in trouble areas.
You’ve likely seen headlines and ads online all the time that claim to provide the secret to spot reducing stubborn fatty areas on your body. Whether it is a supplement promising a cure or simply a certain workout – the myth of spot reducing fat has persisted for decades.
Unfortunately, here’s the real truth. There is no way to spot reduct stubborn fat areas. It is physically impossible to target certain points of the body to burn stubborn fat. Crunches do not burn more fat in your stomach. Specific diets cannot hold the secret to burning fat in problem areas.
The general truth is this – when you burn more calories than you consume, you will lose fat. Since every body is different genetically – some areas might take longer to lose fat than others. But if you stay persistent, it will all drop off eventually.
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Check out our GI Exclusive with bodybuilding coach Matt Jansen above!
When it comes to bodybuilding, however, this poses an interesting challenge. What happens if a bodybuilder has strong areas of their physique but carry extra fat in other specific problem areas? How do you burn stubborn fat without diminishing the hard earned muscle and taper?
We asked Matt Jansen this very question during our video interview. As we mentioned, he makes it very clear that you cannot target fat loss in certain areas. So if an athlete has a problem area, Jansen’s tactic is to plan a longer period of dieting leading up to a competition.
As Matt Jansen explains it, if a bodybuilder doesn’t carry fat evenly, then it’s a delicate balancing act to burn off fat in the problem areas and keep strong areas on point. This balancing act will be trial and error. That’s why a bodybuilder should plan a more extended time than usual during contest prep dieting.
This additional time allots for the athlete to cut fat from the problem areas and also then work on fixing any strong areas that might have been diminished through the fat loss diet plan. It’s almost like balancing a scale. You fall too much to one side, so now you put more weight on the other. Then it teeters too far to the other side, so you keep balancing until it evens out perfect.
Unfortunately, this simply requires more time and effort to accomplish. That’s the rub when it comes to having “less ideal” genetics. More work, consistency, and time need to be put in to perfect the athlete’s physique.
You can watch Matt Jansen talk in more detail about burning stubborn body fat in our latest GI Exclusive interview above!
5 Ways to Make Your Shoulder Workouts Even Better
They say the shoulders make the physique. Here are five tips to fine tune your shoulder workouts to avoid any potential injury while growing cannonball delts.
1 – Warm-up with a bottoms-up press
Your workout starts with what you’re doing before those muscle-stimulating sets. To get the most from your shoulder workouts then warming-up with a few shoulder circles just won’t cut it. Instead, try a 2-3 sets of bottoms-up kettlebell presses (BUP’s). Sets of 8-15 work well.
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Why they work
Sure they look weird, but just a few minutes of BUP’s will result in more stable, well-greased and press-ready joints. BUP’s work through the principle of irradiation. In short, you’re forced to grip the bottoms-up kettlebell hard to stop it from falling. This increased tension in your grip and forearms irradiates down your entire arm to create more stability at your shoulder. It’s not only a way to “switch on” your shoulder stabilizers for literally any heavy press you want to throw at it, but also a good way to test your overall workout readiness.
2 – Switch your shoulder press grip
Some of the best delts are build with a hefty dose of overhead pressing. The problem is that most people just aren’t built to press straight overhead with a barbell. In the long-run this can cause pain and inflammation that can hold you back from making consistent and steady progress. If this is you then one option is to opt for dumbbells instead of a barbell, and use neutral (hammer) grip variations a much as possible.
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Why they work
Dumbbells offer more freedom and natural movement at your shoulder joints. One of the reasons why so many have shoulder issues is because it’s a very tightly packed joint. That space underneath the acromion process gets even more tightly packed when you go overhead, especially when your shoulder is in more of an internally rotated position as with any overhead press using a pronated (palms-down) grip. That’s not to say you shouldn’t do them, but some of you will be more tolerant of them than others based on your shoulders anatomy. Since a neutral grip helps to drive more external rotation at your shoulder joint and more “space” within the joint, it can be a better shoulder pressing option for many.
3 – Swap basic lateral raises for these
Basic lateral raises can become boring. Plus, doing them all the time will reduce how effective they are in helping build cannonball delts. Instead, try this eccentric variation to shock some new growth.
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Why they work
Eccentric lateral raises are one of the many exercises frequently credited to the late Coach Charles Poliquin. Bending your elbows on the concentric (lifting) portion shortens the lever arm from the dumbbell to your shoulder, making the dumbbells easier to handle. This also gives you the chance to focus on lifting with your elbows for pure delts isolation. On the way down the lever arm lengthens to a more disadvantageous position which provides an eccentric overload to your medial delts. Eccentrics are great for building muscle when applied correctly, as well as promoting tendon strength and the overall health of your shoulders. Start lighter than you think and take about 4-seconds to lower down on each rep.
4 – Do more Y-raises for medial delts
Lateral raise variations aren’t the only option to work your middle delts. To add more width to your shoulders then try doing y-raises on a bench using a palms-down grip. You’ll program these in much the same way you would your lateral raises.
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Why they work
Using an incline bench to support your chest works to maximize your stability and focus on the area you’re trying to hit hardest. The angle of the bench, dumbbells and arm path work to recruit more of your medial delts. It’ll take some practice to find the correct arm path here as it’ll vary individually, so don’t be afraid to experiment a little to find the angles that feel best to you. The focus should be on feeling it through your middle delts without any clunkiness going on in your shoulders. You can also do these similar to what are commonly termed a “trap 3 raise”. With that you’ll use a thumbs up grip and have a greater degree of external rotation at your shoulder. However with those it’ll target more lower traps and anterior delts.
5 – Build and bulletproof with “Y” Cuban presses
You already know that your rotator cuff muscles are important, and that it’s good practice to throw in strengthening exercises now and then. The problem with these is you don’t feel you’re getting a lot from them — You’re training to build bigger delts, not to work the little muscles you can’t see! Well, unfortunately these muscles are pretty darn important, and without them you wouldn’t have any shoulders to speak of. The more you work you delts the more important it is to strengthen your rotator cuff muscles, too. Here’s a good option that’ll not only strengthen your shoulder external rotators, but will also pump up your delts at the same time.
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Why they work
Fair warning: you won’t need much weight at all here. Some even find just holding a couple of Fat Gripz or baby pink dumbbells are enough! Y Cuban Presses are a 3-phase movement with various advantages to each. Whereas the basic Cuban press is essentially a wide upright row, external rotation and overhead press, with this variation you’re pressing outward more like a “Y” at the top. This makes the press portion even harder on your delts. If you want to drive up your bench press poundages or bulletproof your shoulders then throw in a few sets of 8-10 of these towards the end of your workouts.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How The Landmine Press Boosts Strength Training
The landmine press has potential to seriously boost your pushing and pressing power.
When it comes to those exercises that require us to really push and press, we look to those we know best. These could include anything from the bench press, to the overhead press, and a host of others designed to give us the most when it comes to strength training in this regard. But there is one exercise you may have potentially overlooked and that is the landmine press. This exercise requires a barbell and is one to seriously provide some awesome gains that people will envy. As a comfortable and relatively simple movement to learn, you won’t be disappointed by the results.
Looking at exercises that especially work our pressing and pushing motions, it is important for us to consider the fact that we are putting so much extra strain on often times vulnerable areas of our body. Our shoulders, elbows, and wrists, although they may be strong, tend to be a bit more vulnerable than most other muscles and joints. For pushing and pressing exercises, it is important that we focus heavily on making sure we take care of these areas so as to not cause unwanted pain and injury that can effectively leave us out of the gym. The landmine press is one to offer a comfortable movement while still giving us benefits to see great growth.
Let’s jump into the landmine press and see what this is all about. From what it is, to muscles worked, the benefits involved, and how to perform, this guide will help prepare you to tackle this great exercise. We’ll offer some alternatives and other exercises to help see growth while also giving you the benefit of some potential supplements to help you see that massive growth we know you want and need.
What Is The Landmine Press?
The landmine press is a unilateral movement that is unique compared to others out there. This weightlifting exercise involves a barbell and a piece of equipment that attaches to the opposite end to hold the barbell in place on the ground. The pressing motion will see you lift the barbell overhead from around chest-level to give you a good range of motion as you work those upper body muscles (1). A great benefit to this exercise is that it will ease the pressure put on your shoulders and back to allow you to reduce strain and stay physically healthy while really promoting huge gains.
Muscles Worked
The landmine press is one to really aid in overhead pressing strength by working those upper body muscles to really make your physique pop. Your shoulders, triceps, and chest get some great work done with this movement, but one important group worked are your scapular stabilizers, which work to keep your shoulder joint as healthy as possible. By working these smaller muscles, you build a solid foundation for increased support and a chance to really stay healthy overall. Along with these muscles, you core will also get work done given the fact it needs to stay as engaged as possible throughout this exercise.
Benefits Of The Landmine Press
The benefits of the landmine press are great and work to build strength for sport specific exercises and other functional movements. What you’ll find is other benefits to support and stabilization as well which will aid in keeping you physically healthy throughout your training routines. Benefits include:
Increased pressing strength: By moving the barbell overhead and working on that pressing motion, you will build strength in the shoulders, triceps, and those smaller stabilizer muscles. This can work to tackle any imbalances and instability you may have (2).
Promote core strength: With the engagement of you core, you will work to stay grounded with increased support and stabilization to really keep you grounded and offer some assistance to that six-pack aesthetic (3).
Shoulder friendly: While many pressing exercises tend to put a lot on those shoulder joints, the landmine press works to be kind to your shoulders to avoid any unwanted pain and strain caused by potentially heavier lifts.
Great variations: Any exercise that offers a multitude of variations is one to include in your routine because you can constantly change your routine to stay engaged with your workouts.
Simple to learn: This exercise is fairly simple to learn and will prove to be more than beneficial in the long run as a convenient exercise for growth.
How To Perform It
Here are the steps for performing the landmine press:
Set your barbell up into the holder. On the end of the barbell you are lifting from, place your desired amount of weight using plates.
With your feet around shoulder-width apart, hold the barbell with both hands at chest height. Engage you core and place one hand on top of the other.
With a strong, stable pressing motion, extend your arms overhead, really working to maximize pressing power.
Pause at the top and slowly lower back down to your chest.
Repeat for you desired amount of reps.
What To Use As A Holder
If you are unable to or don’t have access to a landmine holder, you can use a 45-pound plate or the corner of a rack instead. Essentially, all the holder does is keep the bar in place so you don’t have to worry about it coming loose and slipping out from under you. The barbell should be secure, so as long as you have something to do that, you will be okay.
Landmine Press Tips & Advice
When look to maximize the effectiveness of the landmine press, here are some helpful tips to follow, or at least consider:
Keep your core engaged: This will prove to be vital as you lift more and more weight to keep your body stable.
Switch up your stance: If you desire, you can perform this exercise with different stances including the split-stance using the opposite leg and arm, a split-stance using the same side leg and arm, or a parallel stance which is similar to that of a squat or deadlift.
Programming: Look into sets and reps for whatever your goals may be. If your looking to gain muscle, something like three to five sets of mid-level reps will work wonders. For more endurance driven workouts, higher sets and reps with potentially lighter weight will work to your benefit.
Landmine Press Variations & Alternative Exercises
As mentioned before, the landmine press has many alternatives to try in order to keep you engaged and working those muscles differently to see increased growth.
1. Landmine Single-Arm Press
This will performed similar to the two arm press, but with a staggered stance, choose one arm to work. This can be done with the same side as the leg in front, or opposite to that leg.
2. Landmine Lateral Press
For those looking to target those lateral delts, this variation is similar to a lateral raise only you use the barbell. It will change up the muscle engagement and movement slightly.
3. Landmine Pinch Press
This is will be very similar to the plate pinch, only you squeeze the barbell at chest level with both hands and push the bar in and out, offering a nice chest workout and variation.
4. Landmine Shoulder To Shoulder Press
This will see the same movement as the landmine press, only you will alternate arms as you push the bar overhead and back down. Continuing to alternate will allow you to target both arms and their respective muscles at once.
5. Kneeling Landmine Press
The exact same movement as the standing press, you will be on one knee. This can be performed using one arm or both, depending on preference.
Supplements To Aid In Landmine Press Growth
We all know supplements are important to use to see increased growth and with a great exercise like the landmine press, you want to capitalize on those gains as much as possible. Using a protein supplement or pre-workout are staples for athletes looking to increase strength and size, but other supplements like testosterone boosters can work wonders, especially for those athletes suffering from low testosterone. With the right testosterone booster, your gains are just around the corner and your health improves greatly (4).
Improve your landmine press with these great testosterone boosters here!
Wrap Up
For those of us looking to increase our pressing and pushing ability, looking toward the best exercises to help us get there is vital. While we all know some of the essentials like the bench press and overhead press, some exercises with great potential may have been eluding us for quite some time. The landmine press is one to not take for granted as it can really work for your overall benefit, especially as you seek to lift that massive weight. By increasing strength and also working on support and stability, you can’t go wrong with the landmine press and the many benefits attached. Give the landmine press a try today and really see what it can do for your gains.
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
Waller, Mike; Piper, Tim; Miller, Jason (2009). “Overhead Pressing Power/Strength Movements”. (source)
Williams, Martin R. Jr.; Hendricks, Dustin S.; Dannen, Michael J.; Arnold, Andrea M.; Lawrence, Michael A. (2020). “Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press”. (source)
Hibbs, Angela E.; Thompson, Kevin G.; French, Duncan; Wrigley, Allan; Spears, Iain (2008). “Optimizing performance by improving core stability and core strength”. (source)
Storer, Thomas W.; Magliano, Lynne; Woodhouse, Linda; Lee, Martin L.; Dzekov, Connie; et al. (2003). “Testosterone dose-dependently increases maximal voluntary strength and leg power, but does not affect fatigability or specific tension”. (source)
Conor McGregor Tops Forbes Highest Paid Athlete List
Conor McGregor is Forbes’ highest paid athlete.
There was a time when names like Lebron James, Floyd Mayweather, and Manny Pacquiao dominated Forbes’ highest paid athlete list. While James still made it onto the list it’s clear that there’s a new king in town. It appears that former two-division UFC champion Conor McGregor has topped the list.
One of the most popular and polarizing figures in sports today, Conor McGregor has come a long way. In 2013 he was still collecting welfare to make ends meet. Now he has seen his net worth skyrocket in the past 12 months.
Hard Work Pays Off
Besides his massive fights with Donald ‘Cowboy’ Cerrone and Dustin Poirier, Conor McGregor would earn a tremendous amount of money outside of fighting. Getting inside the octagon once paid the bills for McGregor. Now his entrepreneurial ventures have earned him the lump sum of his millions in the last calendar year.
His sale of his majority stake in his Proper No. Twelve whiskey brand to Proximo Sports saw Conor McGregor earn a cool $150 million. Not too shabby for the Irishman who didn’t know how he’d manage to pay his bills just eight short years ago. His total earnings tally in at $180 million.
So now that Conor McGregor has made tons of money from his fighting career, businesses, and endorsements, does that mean he’s hanging it up?
Well apparently not.
Conor McGregor is still scheduled to have the trilogy match with Dustin Poirier this summer. The two are one and one heading into the third fight. In fact, McGregor’s loss this past January is likely to make this third match with Poirier even bigger. Both men are set to earn a ton of money in this third match. The amount will easily eclipse their first to two bouts.
While Conor McGregor may have all the money he could ask for, the fact that he’s still competing says something about his yearning to leave a legacy. There’s no reason for him to compete outside of getting revenge and cementing himself as the better man in this rivalry. Most other people who have earned as much as him would kick their feet up and chill out, enjoy the good life and retire. But the fact that he still wants this fight shows that his competitive fire is still burning bright.
What do you think of Conor McGregor topping the Forbes’ highest paid athlete list?
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.
The Reason Kevin Levrone Drank Jack & Coke And Improvised Posing Routines At Shows
Kevin Levrone describes his unusual tactic for “feeling the mood” just moments before competing on stage.
Kevin Levrone is known for being one of the best bodybuilders of the 90s and perhaps even of all time. Beyond his impressive physique, part of his fame came from his stellar posing routines. Bodybuilders traditionally practice their posing routine for weeks on end. But Levrone would completely improvise his posing. He didn’t even pick his music until just minutes before stepping on stage.
That tactic might seem reckless. But Kevin Levrone put extreme importance on “feeling the mood” of the audience and the venue location. Syncing in to that mood would help him elevate his posing routine. It’s likely part of what made him so legendary to this day. In our latest GI Exclusive interview, Kevin Levrone goes into detail about his last minute posing routines and his tactics for connecting with the audience.
During our video conversation with Kevin Levrone, we touched briefly on the topic of alcohol and bodybuilding. Can a bodybuilder drink alcohol and be successful on a pro level? This question quickly spiraled into an interesting discussion about Levrone’s posing routines and his tactics on the night of a competition.
Kevin Levrone admits that he never prepared his posing routines in advance. In fact, he would bring multiple tapes of music and not submit them until just moments before he stepped on stage. The reason? He wanted to “feel the mood” of the audience and the venue location.
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Check out our latest GI Exclusive with Kevin Levrone above!
This is where the alcohol comes in. By no means did Kevin Levrone drink alcohol as part of his regular bodybuilding diet. But on the night of a show, he would make himself a Jack and Coke backstage. Levrone states that this was simply to help loosen him up. This, in turn, would help him feel out the vibe being emitted from the audience.
Kevin Levrone believes that every single competition venue has a different atmosphere and feeling. Vegas is different than New York. New York is different than a competition in Europe. Each night is different due to the energy of the audience. Levrone wanted to tap into that energy so he could be fully in-sync with the judges and the crowd.
So Kevin Levrone would make himself a Jack and Coke, relax, and feel the vibe. He would bring multiple tapes of music and then decide his song last minute based on that vibe. This would often get him in trouble and even fined for submitting his music so late. But to Levrone, this was a small price to pay to elevate his routine to the next level.
This tactic is quite different than the usual messaging you receive from pro bodybuilders. Posing is certainly important. It can create an illusion through angles and flexing that makes your physique look even more impressive that it really is. This vital when being judged.
Due to this, many pro bodybuilders stress the importance of consistent training and practicing of posing routines before a show. While Kevin Levrone most likely still practiced his mandatory poses – his improvised posing routines seemed to give him an edge. Living in the moment helped showcases his physique more than prepping in advance and getting too stuck in his head.
Of course, that’s simply what worked for Levrone. It’s part of what makes him a rare and legendary athlete in the sport. It’s not a tactic that might work for everyone. It might not even work for most.
You can watch Kevin Levrone go into full detail about his competition tactics in our latest GI Exclusive interview segment above!
Brandon Hendrickson Alleges He Was Assaulted By George Brown Ahead of Olympia
Brandon Hendrickson alleges he and George Brown had a less than friendly run in at the 2020 Olympia.
So it appears that Men’s Physique Olympia champion Brandon Hendrickson had a pretty interesting time at the 2020 show. Not only did he pick up a major win, but it appears that Hendrickson had a bit of an altercation with a fellow competitor. According to Hendrickson, he was physically assaulted by George Brown.
While these are merely allegations at this moment, this is nothing to scoff at. Brandon Hendrickson was pretty vehement about his claim. According to him and George Brown had a less than friendly run in at the 2020 Olympia this past December.
During a recent interview, Brandon Hendrickson went in depth about the alleged altercation he had with George Brown. Hendrickson alleges that the altercation with Brown was over a dispute with their (former) mutual coach, Mandus Buckle. In the interview Brandon Hendrickson speaks in detail on his dispute with Mandus as well as Brown.
A Not So Friendly Encounter
“Two days out from the 2020 Mr. Olympia, I get assaulted,” said Hendrickson. “Nobody knows this, but I get assaulted by (Brown) two days out from Mr. Olympia. I had to call Jim Manion, I had to call Dan Solomon. They all know about this.”
“I was physically assaulted. If it goes to court, we’re going to go get video from the hotel. If it goes to court. It was at the host hotel.
“I left Mandus, and George is with Mandus,” explained Hendrickson. “After the show, after all my shows I give Mandus money for whatever, just to be my coach. He doesn’t ask me for anything, I just give it to him. So I left him, now he’s asking for the money two weeks out. He’s asking me to pay him whatever I owe him…some $700.
“My lawyer’s like ‘Leave Brandon alone, he needs to do his show. We’ll focus on the money after the show.’ George Brown, two days out at the meet and greet, the Thursday, he bumps my elbow. He was like ‘You know you owe that n-word Mandus money, $700.’
“So I looked at George and I’m like ‘You have nothing to do with this. This money that I owe Mandus is about me and Mandus, it’s not me you.’
“That night we go to the Uber pickup, George is there. Me and my wife are there, and I see George. He walks up and literally checks me with his elbow in my arm. So I had to put a defense up. He checks me, and he says ‘Get the eff out of my way, stay the eff out of my way,’ and walks off.”
These are some pretty serious allegations by Brandon Hendrickson. While no serious injury occurred, should these allegations be proven true, it still must have been a lot to deal with ahead of competing at the Olympia.
While nothing has has been confirmed by the other parties involved, this allegation is sure to stir up trouble for Mandus Buckle and George Brown.
The Generation Iron team will continue to follow this story as it develops.
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.
Top 10 Things Every Woman Should Know About Strength Training
Women tend to keep a distance from the gym – especially the weights – because of the myths that have been pelted by broscientists for decades. Most of the ill-things that are said about women’s strength training are either incorrect or unproven.
Through this article, we want to put an end to the obnoxious myths and list a few benefits of strength training for women. You’ll surely be shocked – in a good way – to know some of the advantages of hitting the gym.
What All Should You Do?
If you want results, you should follow a structured plan that must include compound, isolation and isometric exercises. Sticking to one form of training will make you hit a plateau sooner or later.
You Won’t Become Manly
Most girls shy away from the weights because they have been told that it can make them look manly. Women don’t generate enough testosterone to build muscles like boys. Training with weights, on the other hand, will help you tone, sculpt and tighten your muscles.
Spot Reduction Doesn’t Work
If you always shake your head unapprovingly while watching ads about sauna fat reduction belts but go to the gym and solely rely on crunches to lose belly fat, you’re in the same boat with the people who buy spot reduction products. Spot reduction is a myth. If you want to shed weight, you’ll be better of doing HIIT cardio.
Lifting Weights is Not Necessary
Many people have the misconception that strength training can’t be done without lifting weights. Lifting weights is a small part of resistance training. If you don’t like to pump iron, you could use resistance bands, medicine balls, do bodyweight exercises, etc.
You Don’t Have To Train Every Day
A busy schedule and the inability to hit the gym every day shouldn’t stop you from starting your transformation. Design your workout program around your hectic schedule and not the other way around.
What Should Be Your Intensity?
Many people are confused about the weights they should be lifting, the number of reps they should be doing and the amount of time they should be spending in the gym. There is no short answer to this question. Your intensity will depend on your goals and current experience level.
A beginner who wants a chiseled physique should be spending at most an hour in the gym, doing 12-15 reps per set and using moderate weights. A pro should be spending the same amount of time in the gym as the beginner, lifting heavier weights and doing a lesser number of reps.
How To Get Better?
Like other things, you can only get better at fitness by putting in the time. Malcolm Gladwell, an award-winning writer, thinks that you need to dedicate 10,000 hours to a subject to achieve mastery. We’re sure you can transform your physique by putting in a fraction of this time.
You Won’t Gain Weight After Quitting
Some people believe that once you quit working out, you go back to your old self. They use this myth as an excuse to never start working out. While you might lose your peak conditioning after you quit training, you won’t go back to ground zero if you control your diet and engage in some kind of physical activity.
One Fitness Plan Works For Everyone
Googling “the best fitness program for beginners” is the first thing most of the noobs do when they start their fitness journey. Remember – there is no one-program-fits-all solution for physical transformations. For desired results, design a fitness program that suits your lifestyle and schedule.
Consistency is Key
Discipline and consistency are the names of the game when it comes to fitness. If you can’t stick to a diet, training or recovery program, you should never start a transformation program in the first place. Save yourself the time, energy and money.
How often do you work out? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.