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What To Look For In The Healthiest Protein Powder
The healthiest protein powder will take your gains and overall wellness into consideration.
When it comes to supplements, many out there just don’t hit the mark, but when it comes to protein, the healthiest protein powder is an absolute must. What you will find is a saturated market full of protein powders that will enhance growth and recovery, for protein will do that, however, may not take your overall health into consideration as best they can. However, there are certain companies seeking to change that and create only premium supplements to take care of your health and gains.
Why this matters is that you as a bodybuilder, strength athlete, or fitness fanatic already take care of your body. You work hard, push yourself in the gym, take care of your diet, and pay attention to the small details. So why settle for a poorly made supplement? You’ve already come this far and your discipline can’t just stop there. Focusing on the healthiest protein powder will ensure those post-workout gains go much farther than simply muscle growth.
Let’s jump into this and talk protein powders. We will recap the benefits and some key aspects of protein powders while diving into what makes the healthiest protein powder so great. By the time this is all said and done, you will have the right tools to better purchase that protein supplement great for overall health and gains.
Benefits Of Protein Powder & Why It Matters
Protein is essential for muscle growth and for those looking to get the best benefits possible, taking note of the healthiest protein powder and what it can do for your gains can enhance your training, performance, and overall health and wellness for the better.
Benefits of protein powders include:
Great source of protein: Protein powders tend to be packed with protein to give you a serious protein boost.
Serious muscle growth: As the building block of muscle, this will help with muscle protein synthesis and work to increase muscle strength and size (1).
Enhanced recovery: Can help repair those worn down and torn muscle fibers to heal and grow back bigger and stronger (2).
Help keep you full: Protein will work to curb those cravings and increase satiety.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold (3).
Ultimately, you want a supplement that will enhance your gains for the better. By pumping yourself with protein post-workout, you give yourself the best chance at seeing success and can work to optimize training and performance. Protein powder matters because it is an easy supplement to take and can make all the difference with the right approach to supplementation.
Healthiest Protein Powder: What To Look For
When it comes to finding the healthiest protein powder, knowing what to look for is incredibly important. Reading through the nutrition label and combing through some of the finer details may make you decide on one protein powder over another.
Amount Of Protein
The amount of protein is important for this is the whole point of this supplement. A lot of protein powders tend to be in the low to high twenties in terms of grams, which is a great amount of protein to see effective growth.
Carbs & Fats
Depending on your goals, you want to check the amount of carbs and fat. Something with lower carb and fat content would be a whey isolate, if you are going the dairy route, and this will work well for these looking to cut. If you want to bulk, something with higher carbs and fat, like a whey concentrate, may be a better option.
Amount Of Sugar
Sugar can be a killer and some protein powders taste great because they are loaded with sugar. There is no reason your protein powder should be loaded with this to add flavor. There are plenty of natural flavors that taste great, however, companies have shifted to natural sweeteners like stevia to add to the taste without the harm of sugar.
Artificial Flavors & Sweeteners
Like sugar, try and avoid artificial flavors and sweeteners if you can. There just isn’t much of a purpose for them in the healthiest protein powder out there. Sure, there may be some fun flavors, but at the end of the day, you just need this supplement to enhance growth, not remind you of your favorite sweet treat.
Third Party Tested
With all supplements, it is important to check if the product is third party tested. This ensures accuracy and transparency with the formula and keeps a company honest as to what they put on the label. Plus, you can trust there are no banned substances involved at all.
Featured Protein Powder
We wanted to share a healthy protein powder that not only puts your gains in mind, but also your overall health. Taking into account all the above factors, this protein powder is one to pay attention to and can really offer great benefits for those post-workout and lifestyle goals.
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs 100% Grass-Fed Whey Protein Isolate is a great whey protein isolate with 28g of protein and just 120 calories. Along with this, you will find 1g of carbs, 0.5g of fat, and less than 1g of sugar. With nothing artificial added, this protein is great for muscle growth, recovery, and aiding in those weight loss and management goals. Transparent Labs is an honest company who knows what athletes need and seek to make only the cleanest supplements.
Check out our list of the Best Protein Powders for more great muscle building and recovery enhancing products!
Wrap Up
The healthiest protein powder is definitely something to seek out for what it can do for your gains. A healthy option is the best approach to seeing effective growth and recovery and it cannot be overstated how important these factors are when looking for the healthiest protein powder. Put your gains and health above all else and those desired results will certainly show.
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 Envato
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
2022 Iron Gladiator Results
Johnnie Peeples wins the 2022 Iron Gladiator!
The 2022 Iron Gladiator took place on Sunday, April 10, 2022, in Corona, California. To close the weekend strong, it was Johnnie Peeples who was victorious.
The turnout for the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) 2022 Iron Gladiator was smooth, with many new faces and first-time competitors. At least one athlete represented just about every category offered. And the Men’s Physique division was so packed that it was separated into short, medium, and tall.
Although the show was filled with new contenders, it saw some fierce ones, including Ire Wardlaw. Wardlaw performed her Wonder Woman poses flawlessly, earning her the Most Symmetrical and Iron Gladiator Shield award. Some familiar faces were at the show as well like Siah-Ra Ausar, who took control of the Classic Physique – Masters (40-49) class. Ausar competed at the most significant natural bodybuilding competition last year – 2021 Natural Olympia – in the Men’s Bodybuilding Masters division and placed in the top five.
The results from the show have been announced. Check out the full breakdown from the 2022 Iron Gladiator below.
2022 Iron Gladiator: All Division Winners
Men
Overall Men’s Physique Champion: Johnnie Peeples
Men’s Bodybuilding – Grand Masters (50-59): Bo Soh
Classic Physique – Masters (40-49): Siah-Ra Ausar
Classic Physique – Open: Siah-Ra Ausar
Men’s Physique – Junior Masters (35-39): Antonio Suarez
Men’s Physique – Masters (40-49): Johnnie Peeples
Men’s Physique – Ultra Masters (60-69): Bryan Hoppe
Men’s Physique – Novice Short: Adolfo Carillo
Men’s Physique – Novice Tall: Johnnie Peeples
Men’s Physique – Open Short: Adolfo Carillo
Men’s Physique – Open Medium: Johnnie Peeples
Men’s Physique – Open Tall: Sennen Chow
Women
Fitness – Kids: Alivea Crivello
Evening Gown: Jennifer Discenzo
Sport Model – Open: Yingying Dai
Angels: Yingying Dai
Swimsuit Model: Jennifer Discenzo
Figure – Junior Masters (35-39): Kinga Wulcynska
Women’s Bodybuilding – Masters (40-49): Sarah Fischer
Women’s Bodybuilding – Open: Sarah Fischer
Women’s Physique Novice: Ire Wardlaw
Bikini Divas – Mama’s 1st Child Under 1 Year: Yingying Dai
Wellness: Maribel Munoz
Bikini Divas – Masters (40-49): Nathalie Bernard
Bikini Divas – Grand Masters (50-59): Yvetter Walker
Bikini Divas – Novice: Mariely Ribeiro
Bikini Divas – Open: Nathalie Bernard
Special Awards
Iron Gladiator Helmet and Sword and Best Poser: Siah-Ra Ausar
Most Muscular: Johnnie Peeples
Most Symmetrical and Iron Gladiator Shield: Ire Wardlaw
Best Presentation: Nathalie Bordeaux
Trainer Appreciation: Alohi Tan
2022 Iron Gladiator Breakdown
Overall Men’s Physique Champion
First Place – Johnnie Peeples
Men’s Bodybuilding – Grand Masters (50-59)
First Place – Bo Soh
Classic Physique – Masters (40-49)
First Place – Siah-Ra Ausar
Classic Physique – Open
First Place – Siah-Ra Ausar
Second Place – Aaron Garcia
Third Place – Michael Cruz
Fourth Place – Bo Soh
Men’s Physique – Junior Masters (35-39)
First Place – Antonio Suarez
Men’s Physique – Masters (40-49)
First Place – Johnie Peeples
Men’s Physique – Ultra Masters (60-69)
First Place – Bryan Hoppe
Men’s Physique – Novice Short
First Place – Adolfo Carillo
Second Place – Adlee Fayyaz
Third Place – John Da Broi
Fourth Place – Daniel Sung
Men’s Physique – Novice Tall
First Place – Johnnie Peeples
Second Place – Karl Nebres
Third Place – Daniel “DJ” Dodson
Fourth Place – Hugo Garcia
Men’s Physique – Open Short
First Place – Adolfo Carillo
Second Place – Adlee Fayyaz
Third Place – Daniel Sung
Fourth Place – Antonio Suarez
Men’s Physique – Open Medium
First Place – Johnnie Peeples
Second Place – Deandre Boyd
Third Place – Derrick Rogers
Fourth Place – Karl Nebres
Men’s Physique – Open Tall
First Place – Sennen Chow
Second Place – Casey Carter
Third Place – Conrad Sommers
Fourth Place – Michael Cruz
Fifth Place – Daniel “DJ” Dodson
Fitness – Kids
First Place – Alivea Crivello
Evening Gown
First Place – Jennifer Discenzo
Sport Model – Open
First Place – Yingying Dai
Angels
First Place – Yingying Dai
Second Place – Roxanne Diaz
Third Place – Maribel Munoz
Fourth Place – Yvetter Walker
Swimsuit Model
First Place – Jennifer Discenzo
Figure – Junior Masters
First Place – Kinga Wulczynska
Women’s Bodybuilding – Masters (40-49)
First Place – Sarah Fischer
Women’s Bodybuilding – Open
First Place – Sarah Fischer
Women’s Physique Novice
First Place – Ire Wardlaw
Bikini Divas – Mama’s 1st Child Under 1 Year
First Place – Yingying Dai
Wellness
First Place – Maribel Munoz
Bikini Divas – Masters (40-49)
First Place – Nathalie Bernard
Second Place – Jennifer Discenzo
Bikini Divas – Grand Masters (50-59)
First Place – Yvetter Walker
Second Place – Roxanne Diaz
Bikini Divas – Novice
First Place – Mariely Ribeiro
Bikini Divas – Open
First Place – Nathalie Bernard
Second Place – Yingying Dai
Third Place – Mariely Ribeiro
Iron Gladiator Helmet and Sword and Best Poser
Siah-Ra Ausar
Most Muscular
Johnnie Peeples
Most Symmetrical and Iron Gladiator Shield
Ire Wardlaw
Best Presentation
Nathalie Bordeaux
Trainer Appreciation
Generation Iron wishes to congratulate all the astonishing competitors who earned a win at 2022 Iron Gladiator. Be sure to check out the following upcoming competition dates!
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an American College of Sports Medicine Certified Personal Trainer. When he’s not writing or training, he enjoys playing music, reading, and film.
Oleksii Novikov World’s Strongest Man Diet & Workout Program
Become the strongest version of yourself with Novikov’s diet and workout program.
Oleksii Novikov is fast becoming one of the most popular strongmen. Novikov won the 2020 World’s Strongest Man title at the age of 24 to become the youngest competitor to win the contest (a tie with Jón Páll Sigmarsson, who won the competition in 1984).
The Ukrainian strongman has competed in 24 international strongman competitions until Mar. 2022 and won first place in eight shows. He most recently competed at the 2022 Arnold Strongman Classic, where he took second place.
Oleksii has been actively raising funds through social media for Ukrainian Soldiers fighting against the Russian invasion that began on Feb. 24, 2022. Novikov was awarded $25,000 for winning second place at the 2022 ASC held on Mar. 4-5. However, since the strongman had pledged to donate all his winnings to Ukraine’s war efforts, Arnold Schwarzenegger increased Novikov’s prize purse to equal first place ($80,000) during the award ceremony.
Interestingly, Novikov is one of the smaller WSM competitors. He is 6’1″ and weighs around 300 pounds. Don’t get us wrong. The 2020 WSM winner is not a small man by any stretch of the imagination.
However, other WSM winners are comparatively bigger. Eddie Hall is 6’3″ and weighed around 400 pounds at the 2017 WSM, Hafþór Björnsson is 6’9″ and weighed around 450 pounds during his world record 501-kilogram deadlift, and four-time WSM winner Brian Shaw is 6’8″ and weighs around 430 pounds.
Becoming the World’s Strongest Man is no joke. Training with extremely heavy loads routinely, eating a truckload of food to build strength and optimal recovery requires dedication, discipline, and determination.
Related: 2022 World’s Strongest Man Competition To Debut Fan Festival
Oleksii Novikov Stats
Name: Oleksii Novikov
Height: 6’1″
Weight: 298 pounds
Birthdate: Feb. 11, 1996
Birthplace: Kyiv, Ukraine
Accolades: 2020 World’s Strongest Man, Winner
Oleksii Novikov PRs
Max. Deadlift: 453.5-kilogram (1,000-pound)
Max. 18-inch Deadlift: 537.5-kilogram (1,185-pound)
Max. Hummer Tire Deadlift: 472-kilogram (1,041-pound)
Max. Log Lift: 191-kilogram (421-pound)
Max. Axle Press: 190-kilogram (419-pound)
Max. Squat: 411-kilogram (906-pound)
Check Out: Oleksii Novikov Breaks 18-Inch Deadlift World Record At World’s Strongest Man 2020
Oleksii Novikov Diet Program
Strength sports athletes need to train religiously, diet faithfully, and sleep peacefully to build a solid physique and function at optimal levels. That is what 2020 WSM champion Oleksii Novikov does every single day.
Novikov eats a monster 5,000 calories every day to maintain his strength and physique. According to the Ukrainian strongman, neither training nor recovery but eating is the most difficult part of competition prep.
The craziest part? Novikov won the 2020 World’s Strongest Man competition while dealing with an upset stomach.
“At the competition, that was a problem for me, because in America I felt the meals weren’t good for me. The water is also different and I had some problems with my stomach.” — Oleksii Novikov after winning the 2020 WSM
Novikov Dieting Principles
The Ukrainian strongman abides by the following diet principles:
1. Always Eat Healthy
Unlike most other strongman athletes who follow an IIFYM-inspired diet — eating whatever they can get their hands on, Novikov restricts himself to eating clean and healthy.
Notably, Novikov’s approach differs from that of the four-time WSM champion, Brian Shaw. Shaw ate a monster 12,000 to 15,000 calories in his younger years and relied on pasta and cheesecake to meet his daily caloric goal.
2. Eat Bigger as You Get Closer to a Contest
Novikov ramps up his caloric intake to 7,000 kcal per day as he gets closer to a contest. However, the strongman revealed that he finds eating 5,000 kcal a day challenging.
At the peak of his prep, the Ukrainian eats almost every 40 minutes. The last time Novikov ate so much food during prep, he reportedly found it difficult to stand up from the table. And if this wasn’t enough, he even wore out his gums from eating a ton of broiled turkey.
3. The Occasional Beer and Cheat Meal
The Ukrainian strongman is known for going on a cheat meal eating spree after a contest. Novikov’s cheat meal days can last up to seven days. He celebrated his 2020 WSM win by gulping down cakes and high-sugar foods for a week.
“On the first day after the competition [2020 WSM], I drank beer. Only one bottle,” says Novikov. “It was enough for me because I was so tired. One bottle made me feel good. I felt drunk. I haven’t had one since the competition. Beer is only for celebrating.”
4. Focus on Your Recovery
If you are a strongman aspirant, you need to balance your training, nutrition, and recovery. Novikov is a proponent of getting at least eight hours of sleep every night.
“I do this to be able to eat more during the day.” — Novikov on the importance of sleep and its role in the recovery process.
5. Put Down a Roadmap
Novikov has a written nutrition plan for reference as he finds it difficult to eat as much as he needs without a guide. If you’re planning to compete in strongman contests or simply trying to put on muscle mass, you should follow the Ukranian’s lead.
6. Know Thy Goal
You must define and stick to your goal before starting a diet plan. It is not uncommon to see people trying to lose weight eat a calorie-surplus diet.
The 2020 WSM winner eats a high-calorie diet that can help improve his training and contest performance. Although Novikov is one of the most “in-shape” strongmen, he says that he doesn’t worry about aesthetics while planning his diet program.
“We are not bodybuilders. Body appearance is not the most important…it is important to lift a lot, have elastic ligaments, and a functional body.” — Oleksii Novikov on being asked about his physique aesthetics.
Diet Plan
Oleksii Novikov eats six meals to meet his 5,000 kcal a day target. His meals are evenly spaced to ensure his muscles receive ample nutrients for recovery, and his metabolism is working at full capacity.
1. First Breakfast — 6 a.m.
Oatmeal
Avocado
Protein shake
The most interesting part about Novikov’s first breakfast, you ask? After downing his breakfast, the strongman goes right back to sleep for another 3-4 hours for recovery.
2. Second Breakfast — 10 a.m.
Seven eggs (three egg whites, four whole eggs)
150 grams of buckwheat
Fried pepper
The fact that the Ukrainian strongman eats two breakfasts a day shouldn’t be surprising. Novikov is nothing short of a tank and needs all those calories to maintain weight and strength.
3. Pre-Lunch
A dish of lettuce, tomatoes, grilled peppers
Salmon filters
Yeast-free bread
It would be naive to think that the strongman only eats once in the noon. If you have eaten anything north of 3,000 calories a day, you would know that gulping down so much food can be a full-time proposition.
4. Lunch
Chicken/turkey shashlik (kebabs)
Grilled veggie skewers
Oleksii Novikov consumes a healthy dose of carbs, protein, and fats through every meal. While following a diet program, you should ensure that you aren’t overly reliant on one macronutrient.
5. Dinner — 8 p.m.
Burgers
Yeast-free bread
Cheese slices
Novikov’s dinner consists of chopped onions, pickles, lettuce, tomatoes, and a salt-free, sugar-free, oil-free sauce. Although eating 5,000 calories a day can be overwhelming, you shouldn’t overlook the importance of micronutrients. A micronutrient-deficient diet can hamper your performance and recovery.
6. Post-Dinner — 11 p.m.
Protein shake
Oleksii Novikov wraps up his eating day by downing a casein protein shake. The slow-digesting protein ensures that his muscles receive the required amount of protein for optimal recovery. Eating a slow-releasing protein source also saves the big man from waking up in the middle of the night for a kitchen trip.
Must Read: Tied as Youngest World’s Strongest Man, Oleksii Novikov Could Dominate the Future
Oleksii Novikov Workout Program
The 2020 WSM winner discovered his passion for strongman contests in his early years due to his family.
“I was raised in a sports atmosphere. As a child, I had an opportunity to watch the training of our Ukrainian athletes in my yard, because my grandfather made equipment for them. My sports passion started when I was 14, and I just really love strongmen.” — Oleksii Novikov on his strongman roots.
Workout Gear
Strongmen rarely train without appropriate lifting gear. Training accessories can help improve performance while reducing the chances of an injury. Here are the accessories Novikov recommends using in every exercise:
1. Lifting Chalk
Novikov is a proponent of chalking both hands with magnesium carbonate to ensure the skin is dry and won’t tear during a rep. If an athlete’s hands are sweaty during a set, a heavy dumbbell can pull or tear the skin and even potentially the muscles.
2. Knee Sleeves and Bands
The 2020 WSM champ trains while wearing knee sleeves. He then adds a layer of knee bands over the sleeves for more protection and support.
Most strongman lifts involve lifting heavy weights off the floor or require jerking the weight overhead, which can put a lot of stress on a competitor’s knees. Wearing knee sleeves and bands can elevate some of the stress from your joints.
Related: Best Knee Sleeves For Powerlifting & Compression
3. Weightlifting Belt
A weightlifting belt is a staple in strongman training as it can increase spinal stability and minimize lumbar extension, given the lifter is using proper bracing and breathing techniques.
Related: Best Weightlifting Belts For Gains & Back Support (Updated 2021)
Workout Plan
Novikov performed the following workout leading up to the 2021 World’s Ultimate Strongman (WUS) “Strength Island” competition:
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1. Dumbbell Training
Novikov is arguably the best in business in the heavy dumbbell for reps contest and currently holds the world record in the event, completing 11 repetitions in 75 seconds with a 100-kilogram (220-pound) dumbbell at the WUS “Feats of Strength” series.
Since the 2021 “Strength Island” heavy dumbbell event utilized the Cyr dumbbell, Oleksii begins his workouts with dumbbell training. The Cyr dumbbell is named after the French-Canadian strongman, Louis Cyr, and has two spheres at each end of the handle. Due to its appearance, the Cyr dumbbell is sometimes referred to as the circus dumbbell.
Novikov uses a rotation technique to drop the dumbbell. The heavy dumbbell event is usually scored based on the highest reps within a specific time limit rather than the maximum weight.
The Ukrainian strongman rotates his arm outwards when dropping the dumbbell so that the dumbbell doesn’t roll away from him after hitting the ground or mat. Chasing a rolling dumbbell can cost a competitor precious seconds during their set, which can be the difference between winning and losing an event.
Related: Oleksii Novikov Completes 140-kg Dumbbell Lift In Training Session
2. Loading Medley
Since the loading medley is one of the most common events at elite strongman contests, the Ukrainian strongman makes it a point to incorporate the lift in his training regimen.
The medley event could involve lifting and carrying different awkwardly-shaped heavy objects for a given distance before loading them onto a platform.
The loading medley event tests a competitor’s strength, agility, endurance, and stamina. It is one of Oleksii Novikov’s strong suits. He finished second behind Adam Bishop at the 2020 WSM final.
The strongman’s medley training includes carrying the following objects down a track and tossing them over a high bar:
Sandbag: 120 kilograms (264 pounds)
Heavy shield: 110 kilograms (242 pounds)
Atlas stone: 120 kilograms (264 pounds)
Check Out: Prepping for World’s Ultimate Strongman, Oleksii Novikov Lifts All the Plates in His Gym
Supplements
Strongman contests are arguably the most physically demanding competitions. Not only do athletes put in months of preparations before going into a contest, but they also need to perform at their best in the show.
Oleksii uses the following supplements to ensure that he is recovering optimally from his training:
Wrapping Up
The Ukrainian strongman follows an unconventional dieting approach — he sometimes eats close to nothing on an event day. “My stomach cannot take too much food” during particularly intense events,” explains Novikov.
While Oleksii Novikov is not the biggest WSM competitor and does not follow a textbook diet or training regimen, he has figured out what works best for him and throws his weight behind it. There is no reason why you shouldn’t follow the same approach. Best of luck!
Who is your favorite strongman athlete? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Martyn Ford Down 58 Pounds Since Boxing Training Began: ‘Getting Back To Feeling 21 Again’
Martyn Ford has seen significant changes in his physique since he began boxing prep.
Martyn Ford might not be fighting the Iranian Hulk anymore but this does not mean that he will stop training the way he has been, especially when he is seeing incredible results. Ford has admitted that he has lost 58 pounds since he began training like a boxer.
Ford took to social media to express how he is feeling the best he has in years. Ford was training with heavy weights and this is how he has built incredible mass. Once he made the transition to boxing, Ford was able to cut weight but maintained his shredded physique.
“Lifting big ass weights VS Boxing …… 360lbs vs 302 lb ….. October I started this journey, and like anything I’ve done in life that I’ve really wanted to do, I’ve given absolutely EVERYTHING and more. This is by far the best and healthiest I’ve felt in years, getting back to feeling 21 again is insane …. if you have a serious goal to achieve get in touch today …. link in BIO … www.martynfordcoaching.com”
It was announced two weeks ago that Martyn Ford would no longer be taking with the Iranian Hulk. Ford made the announcement via Instagram explaining that the event is still on but he would not be featured. There will now be a new main event for the night of boxing on April 30 at the O2 Arena in London.
The Iranian Hulk did not take well to this announcement responding that the cancellation came from Ford’s side and he was going to sue. Ford made a statement once again explaining that the fight was canceled for health and safety reasons along with concerns about mental well-being following a television interview by Sajad Gharibi.
Before the fight was canceled, Ford was sharing videos of his training. He was focusing on speed and agility rather than strength like he has in the past. Clearly, this led to a major physique change and this is something that Ford is interested in maintaining.
Martyn Ford has been linked to other opponents but it is unknown who he will take on in the ring. It seems like Ford still has a chance to step in the ring in the coming months.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: Debunking The Biggest Protein Myths For Building Muscle
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Jerry Brainum debunks the biggest myths in bodybuilding regarding protein
Protein is the foundation of building muscle in bodybuilding. It’s the most basic knowledge an aspiring bodybuilder learns upon taking up weight training. However, despite this foundational knowledge, over time there have been many myths that unnecessarily complicate things when it comes to determining the correct diet for your bodybuilding needs. In our latest episode of Straight Facts, Jerry Brainum highlights the biggest protein myths prevailing in fitness today – and debunks them once and for all.
As with all things involving diet and fitness, things have become let’s say… complicated needlessly. Fitness and diet culture is a big ticket item for businesses. Sadly, there are many diet plans and business models aimed to prey on those looking for ways to lose weight or gain muscle with bogus concepts or information. That’s why Jerry Brainum breaks down the biggest myths and uses researched studies and science to clear the air.
You can watch his full video episode above. But et’s also recap the biggest protein myths below.
MYTH: Protein destroys your kidneys
Jerry Brainum explains that this misconception was based on a study done into kidney failure and protein intake. But the issue with the study is the fact that the test subjects were people who already had existing kidney failure (to the point where they are already on dialysis).
So yes, if you have kidney issues already, you need to be careful about protein intake. But Jerry Brainum warns that it’s a mistake to expand this out to the larger public. Kidney problems that have contributed to health dangers or death is less likely due to protein intake but drug use by bodybuilders.
MYTH: Protein causes a loss of calcium which leads to the loss of bone mass such as osteoporosis
Protein does have acids that are sulfur based. This is a fact that then led to the idea that high protein diets would cause calcium loss in bones. Jerry Brainum discusses a study that was done using pure protein. The results showed that, indeed, the pure protein led to a loss of calcium.
However, protein sources from food are never pure protein alone. In fact, even protein supplements are not pure protein. For example, most protein-based foods contain a mineral such as phosphate. Studies show that as long as phosphate is present, protein will not cause issue with calcium levels.
MYTH: Protein Makes You Fat
Eating too much protein does not need lead to weight gain. This was discussed in our previous episode of Straight Facts as well which explored weight loss myths. Jerry Brainum explains that the reasoning behind the myth is that protein contains calories. Basic knowledge tells us that too many calories will lead to weight gain. However, protein is oxidized in the liver when in excess. This is not converted into fat. While food that contains protein can have other nutrients that contribute to weight gain – protein itself will not increase fat.
MYTH: Protein Timing Windows
It was long thought that there was a “anabolic window” after training in the gym. This window would be vital to utilizing protein for optimal muscle mass growth. Typically, this window was consider to be 2 hours after a workout. However, studies have shown that protein synthesis actually peaks in 24-48 hours after workout. So forcing your protein intake right after a workout is rarely necessary.
Jerry Brainum does note that there is one exception. Some studies show that the more advanced you are, it would be a good idea to ingest protein within an hour after a workout. It’s slightly beneficial but nothing game changing.
MYTH: You Can’t Get Enough Protein On A Vegan Diet
Jerry Brainum calls BS on this notion. He believes that it is possible to get enough protein on a vegan diet… but it does take a lot more work. Essential amino acids are less complete in a vegan diet and would require additional supplementation and make sure you are eating the right kind of foods within the vegan wheelhouse. Additionally, vegan foods are often fibrous and can make you feel more full – making it harder to eat the amount of food necessary to get the protein you need.
MYTH: The More Protein You Eat The Bigger You Get
Jerry Brainum explains that more protein does not equal exponential increased gains. Of course eating the right amount of protein is important. This may require upping your protein intake as a bodybuilder. However, as was mentioned earlier, excess protein is oxidized by the liver. So it no longer contributes to help with muscle mass growth after a certain point. It won’t make you fat but it also won’t make you stronger/grow muscle mass.
MYTH: Everyone Needs A Protein Supplement
Jerry Brainum discusses how it’s a good idea for vegan bodybuilders to use protein supplements. But most people can get all of the protein they need on a regular diet easily. Supplements are convenient but not necessary for bodybuilding success if you can naturally eat enough food and enjoy doing so. You will not fail as a bodybuilder if you don’t use protein supplements.
However, if you find them to be more convenient for your lifestyle in order to achieve success, then they are an extremely helpful alternative. Just not 100% necessary.
Wrap up
The internet has made information far easier to obtain. Unfortunately, it has also made misinformation far faster and easier to spread. That’s why Jerry Brainum used this episode to focus on debunking the biggest myths he has seen discussed online. He does note, however, that the very nature of science is to know as much as we can right now. Things may change – and some beliefs can be proven false or true later with new studies or technology available.
Many of the myths on this list were once seen as fact by the scientific community. This doesn’t mean science is untrustworthy. It simply means to have an open mind and do constant research as time passes.
You can watch Jerry Brainum go into full detail in our latest episode of Straight Facts above. Make sure to also swing by every Wednesday for new episodes each week!
Chris Bumstead And Brett Wilkin Put Together Back Workout To Build Size And Width
Chris Bumstead joined Brett Wilkin in the gym to put together a massive back workout.
Chris Bumstead is at the top of Classic Physique and has been for years. The reigning three-time Olympia champion has been putting in massive work in the gym looking for his fourth consecutive title in December. Recently, he joined Brett Wilkin down in Florida for a back workout that will build incredible size.
Wilkin is one of the up-and-coming talents in bodybuilding. He is coming off an Arnold Classic performance that saw him place sixth. He began as a 212 competitor but was able to put on the necessary size to make the switch to Men’s Open. As for Bumstead, he is back in the gym and looking as strong as ever.
Chris Bumstead spent some time out of the gym early in the year because of complications with COVID-19. Now, he is back to training for the Olympia and looking like the champion that he has been for years now. Down in Stuart, FL, Bumstead and Wilkin were led by coach Matt Jansen at the Revive Gym.
Back Workout
Chris Bumstead and Brett Wilkin took on the same workout but hit the exercises for different amounts of sets and reps. This depends on what the lifter was trying to accomplish with this particular workout.
Lat Pulldown – Bumstead 2 sets of 10, Wilkin 7 reps
Iso Row Machine – Bumstead 3 sets, 10, 7, and 3 reps, Wilkin 2 sets, 10 and 3 reps
Chest Supported T-Bar Row – Bumstead and Wilkin, 1 set, 4 reps
Cable Triceps Pushdown – Bumstead 3 sets, 8, 10, and 14 reps, Wilkin 2 sets, 5 and 15 reps
Seated Cable Low Row – Bumstead, 1 set, 11 reps
Over the course of the workout, both Chris Bumstead and Brett Wilkin were sharing their technique performing the exercises. Bumstead explains how he squeezes each rep at the top to maximize results and stretch. This also helps posing as he is comfortable with flexing and squeezing muscles.
“I really focus now on my back through at least three of the exercises. I actually hold each rep in the contraction. So I squeeze my back like I’m hitting a pose on stage and then I let it go. It really helps me build my mind muscle connection, not as it can go heavy but it helps,” Bumstead said.
You may have noticed that there were not many sets performed in each exercise. This is something that Bumstead explained in the video. He likes to keep volume low but gives great attention to detail during each rep. He practices slow contractions to build tension and this maximizes results despite the small number of sets.
Chris Bumstead is used to training with the mass monsters in Men’s Open, including his brother-in-law Iain Valliere. This time, he was able to join another young prospect in the sport and crush a back workout.
“Alright so that’s a wrap on today’s back workout. Did a pretty successful training session as always, we keep the volume decently low, and do 1 or 2 working sets but it’s all you need for gas, by the end you can’t even pull anymore because we’re actually putting the work in on each set. So it’s good training with Mr. Brett over here,” Bumstead said.
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Shaun Clarida Hits Offseason Arm Workout That Will Split Your Sleeves
Shaun Clarida continues to build incredible size during his offseason training.
Shaun Clarida is a former Olympia champion in the 212 division. He won this honor in 2020 before being upset by Derek Lunsford in 2021. Clarida might be looking to step it up in divisions and an arm workout like this can help build necessary size.
Clarida made his Men’s Open debut during the 2021 Legion Sports Fest. He won the competition and earned qualification to the Olympia in the Men’s Open division. To this point, it is unknown if he will compete and if he does, which division it will be. Clarida has expressed interest in competing in both 212 and Men’s Open.
If he is to make his Olympia debut in Men’s Open, Shaun Clarida will certainly have some competition. The caliber of talent is high and this is why Clarida will have to continue to build size. This arm workout is one that can help accomplish this goal if Clarida has his eye on Las Vegas in December.
Shaun Clarida Full Arm Workout
Tricep Rope Pushdown
The tricep rope pushdown began the arm workout for Clarida. He explained that he likes to begin his workouts with isolation arm workouts to warm up the biceps and triceps. This allows Clarida to get comfortable before performing more complex movements. He began with two warmups before two to three working sets.
Cable Curl
After warming up the triceps, Clarida begins to work the biceps a bit. He uses a D-Handle during this workout because of the benefits of the grip. Clarida performed two warmup sets before two to three working sets. The final set was a unilateral variation where he performed a umber of sets with one arm before moving to the other.
Single-Arm Overhead Tricep Extension
This is another isolated motion from Shaun Clarida during this workout. He explains that this is one of his favorite movements in the gym because of the pump that it gives his triceps. This is the first exercise that begins a normalized three set, 10-rep plan.
EZ Bar Curl x Underhand D-Handle Tricep Pressdown
Clarida performs this exercise with an EZ Bar because it removes wrist mobility during the lift. This barbell also helps build muscle-fiber recruitment. Clarida takes on this workout with a 30-pound barbell before working it up to 100 pounds. Following the EZ Bar curls, Clarida supersets them with an underhand D-Handle pressdown. This is a movement that isolates the long head of the triceps.
Cross-Body Dumbbell Hammer Curl
One of the final exercises of the day are cross-body dumbbell hammer curls. This is a neutral-grip curl that works the brachialis in the bicep. Clarida has been a mass monster on stage and this is necessary as he begins to transition to Men’s Open. This is a workout to build that size and thickness for the stage.
Overhead Cable Extension
The final workout of the day came while seated on a military bench. Clarida set the machine at shoulder height to perform the overhead cable extension. This is a variation of a skull crusher, which is another big-time workout to build size in the triceps.
Shaun Clarida Arm Workout Breakdown
Tricep Rope Pushdown: 6-7 sets of 10, double drop set on the final set
Cable Curl: 6-7 sets of 10
Single-Arm Overhead Tricep Extension: 3 sets of 10
EZ-Bar Curl: 3 sets of 10
Underhand D-handle Tricep Pressdown: 3 sets of 10
Cross-Body Dumbbell Hammer Curl: 3 sets of 10
Overhead Cable Extension: 3 sets of 10
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The Science Of Perfecting Your Physique As A Bodybuilder
Work to optimize your physique and see great bodybuilding gains.
There’s no doubt that hard work is one of the most important elements behind any athletic endeavor and the science of perfecting your physique is incredibly important as you seek gains. There are no cheats that will help you easily become a star fitness athlete. But of course, this doesn’t mean that blind hard work pays off either and that is particularly true for bodybuilding.
It takes a very careful consideration to both nutrition and exercise to truly sculpt the body into something masterful. Behind all that hard work there is a science backing every decision up. Building your physique is an art form, like a sculptor molding a piece of stone into a marvelous statue. It is here at this intersection of art and science that a bodybuilder lives, carefully working with amounts of dosages of food and supplements while crafting their muscles to look symmetrical and uniform.
While it is true that some muscles do grow faster than others, and everyone is different so this may manifest itself differently, the right approach can take you a long way and lead you to those gains you seek the most. Understanding why you work so hard will pay off in the long run for you need to know the specifics of what you want to become. Having this goal in mind is exactly what you need most to see effective and worthwhile gains.
Let’s dive into the science of perfecting your physique and how best a bodybuilder can prepare for training and competition. Going beyond just hard work requires diligence and close attention to detail for again, both science and art sometimes require that fine tuning. At the end, you will have a physique others will most certainly envy.
Photo via @bpakfitness Instagram
Who’s In The Video
Ben Pakulski is a professional bodybuilder from Canada with some top finishes on the pro circuit. His work ethic and dedication to the bodybuilding craft has led him into other ventures outside the gym like a degree in Kinesiology and an author of a book surrounding bodybuilding and nutrition.
Dr. Jacob Wilson holds his doctorate in exercise physiology with other degrees in sports nutrition and sports psychology. A published author and dedicated researcher, his role is to conduct tests and see what is the most useful form of training and nutrition when it comes to competitive athletics.
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What They Had To Say
Cardio
Dr. Wilson made it clear that running was one of the worst things for a bodybuilder to do. Not only does too much cardio limit muscle growth, but it will show a decline in strength as well. He makes this clear with an example involving Ben Pakulski.
Ben has massive legs and clearly needs to lift big weight with exercises like squats and the leg press to keep up his size. If Ben were to run longer distances, he would lose that valuable leg muscles and therefore, no longer be able to lift as much weight as he needs to during his heavy exercises.
Dr. Wilson says the best form of cardio is high intense cardio, or what most people refer to as high intensity interval training, where you will lose fat, raise your metabolism, and gain muscle. You get your heart rate up, don’t sacrifice gains, and still accomplish a fantastic workout (1,2).
Examples of high intensity interval training can range from burpees, high knees, or mountain climbers, all the way to hill sprints or bike sprints. This is really a preference of what you would like but the benefit to so many options is that you can pair certain exercises together to create a great combination and craft a well-organized training routine. As long as your heart rate gets going and you start to see amazing gains, the combination of exercises is all just a preference to you.
Supplements
In this video, Ben discusses supplements and what he believes is best to take. He starts with protein powder for those post-workout needs. A great protein powder will work to enhance muscle growth and repair those worn-down muscles, so they heal and grow back stronger. Along with this, it will enhance recovery and can lead to weight loss or better weight management since protein helps keep you full for longer with less snacking or cravings (3,4).
Glutamine is an amino acid found in your body and serves as the building block of protein. Ben makes it known that this is good to take either post-workout, or first thing in the morning and on an empty stomach. Glutamine works to enhance healthy gut function, improve muscle growth, and aid in other bodily functions to improve your health, wellness, and performance (5).
To keep up on your health, Ben talked about spacing vitamin C throughout the day with meals, while also taking a multivitamin. Vitamin C as we all know is a immune booster, along with other benefits, and a multivitamin can allow for those missed nutrients, or ones we are deficient in, to enter our bodies so we stay on top of everything we need most (6).
Lastly, Ben talks about using L-carnitine as an effective supplement for moving fatty acids and turning them into fuel. Through the mitochondria, this works for energy and can play a role in your metabolism and weight management, something that will aid in your physique perfecting goals nicely (7).
Wrap Up
The science of perfecting your physique is something all bodybuilders and athletes should take note of. What this can do is greatly enhance your ability to see gains and sculpt that desired physique you want most. On top of everything else, you will be confident in knowing you have done everything you can to give yourself the best chance at success when it comes to training, a healthy lifestyle, and competition. By following some advice from bodybuilder Ben Pakulski and Dr. Jacob Wilson, you have a better idea of how to best tackle those physique goals to craft that shredded and toned aesthetic.
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
Laursen, P.; et al. (2002). “The scientific basis for high-intensity interval training: optimizing training programmes and maximizing performance in highly trained endurance athletes”. (source)
Ito, S. (2019). “High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Cruzat, V.; et al. (2018). “Glutamine: Metabolism and Immune Function, Supplementation and Clinical Translation”. (source)
Carr, A.; et al. (2017). “Vitamin C and Immune Function”. (source)
Pooyandjoo, M.; et al. (2016). “The effect of (L-) carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
The Not So Sexy Truth About Training To Failure
The Not So Sexy Truth About Training To Failure
Coaches and athletes love arguing about everything training and nutrition, from low carb/high carb, to calories/hormones, to squats/hip thrusts. Most of these arguments have nuanced answers despite the human desire for concrete black and white answers. The question: “Should you train to failure?” Is no different.
Training to failure is one tool among many. Understanding the components of muscle growth helps direct the use of failure training. A combination of mechanical tension, volume, metabolic stress(think pump), and muscle damage all drive muscle growth. They’re all interrelated though metabolic stress and muscle damage being more concurrent effects of a lot of mechanical tension and volume, than themselves being primary causes of muscle growth.
You’re also managing training volume and intensity against the fatigue you accumulate across your daily and weekly training. You aim to maximize muscle growth from your training within what you can recover from.
Taking every set to failure and beyond rapidly accumulates more fatigue than training effect. You’ll look brutal and hardcore for social media but your results suffer. Not only are you more fatigued across the rest of your workout, you add injury risk disproportionate to the rewards of your training. Greater fatigue often means pushing through less than perfect form.
You might get away with this on smaller isolations but you can expect to eventually suffer if form breaks down under fatigue on big technical barbell compounds. Going to failure on every set of squats, bench press, and deadlifts would crush you with fatigue, unnecessarily risk injury, and just be outright unpleasant to do every training day.
What does the research say?
People love to ignore research by saying “Arnold never waited for the studies, he just figured it out”. This made sense in the 1970’s when we didn’t have as much evidence to go on. We no longer have excuses to hold onto outdated methods, long debunked by good research. This research has validated much of what Arnold and his contemporaries figured out on the gym floor.
With failure training, the research aligns with our best intuition. You optimize your training and muscle growth by maximizing the volume of “tough sets”. Tough sets means taking your sets within a few reps of failure. Consistently hammering against failure doesn’t have an advantage over consistently getting close.
This isn’t an argument against ever going to failure. It’s an argument for sustaining the greatest intensity you can recover from in your training. Too much failure and your fatigue interferes with effective training volume. Too little failure and you don’t develop the stamina and mental toughness to achieve greatness with your physique.
There’s a sweet spot for enough “tough sets” to optimize progress before more sets becomes time and recovery prohibitive. There are limits to how much time most people even have to train in a day and across a week. There’s also a limit to how much you can recover from.
Dr. Mike Israetel calls this maximum recoverable volume, or MRV. Your MRV will grow as you adapt to higher volumes of training and stamina improves. The answer can’t be distilled down to a one size fits all formula, but to help find your sweet spot, track your work and adjust repeatedly until you find a volume and intensity you’re making your best progress from.
Another important reason to consistently train within a few reps of failure is to recruit the largest motor units. As we lift and perform motor tasks, the smaller slow twitch fibers engage first. The larger fast twitch fibers only kick in when needed, requiring significant load or training stimulus to activate. Those large fibers won’t get out of bed for anything shy of hard training near failure. Though we also want to maximize growth of smaller slow twitch muscle fibers, it’s essential to bring the large fast twitch fibers to the party to maximize muscle gain.
8 time Mr. Olympia Lee Haney famously said “Stimulate don’t annihilate.” Lee continues to look great and train in his 60’s, so he was onto something in being the best in the world for nearly a decade while sustaining longevity and health. Dorian Yates once uttered this hardcore mantra: “You must be willing to surrender what you have, train harder than others dare, to sweat with blood and guts for what you could become.” Dorian approached his training with legendary brutality leading to 6 Mr. Olympia titles and a reputation for excessive post failure training. Dorian like Lee is still in the game today as a coach.
Despite the outward appearance of taking everything to failure, Dorian was strategic and surgical in his approach to failure. Dorian took his working sets past failure with a series of post failure strategies. The collective effect was still a lot of tough training volume, and taking the sets that mattered to and beyond failure. Dorian wasn’t doing 25 sets per body part per week all to failure the way some modern lifters imagine they need to. Dorian applied his training effort, stamina, and recovery to maximize his results.
Are You Really Training To True Failure?
In theory true failure isn’t when you can’t do another rep of your set of 300 lbs. True failure would be dropping the weight and continuing until you could no longer bend over and pick up an empty bar. This is clearly an absurd notion, but illustrates that failure doesn’t actually occur when you can’t do another rep of your working weight. You can drop the resistance or take a short rest and continue to do more reps.
Whether by drop sets, forced reps with a spotter’s help, rest pausing before cranking out a few more reps, or any other tactic to “go past strict failure”, technically we can push past our strict notion of failure. This was how Dorian Yates and his mentors Mike and Ray Mentzer attacked their training.
Despite Yates and the Mentzer brothers’ success with this approach. The legion of successful bodybuilders who trained higher volume more akin to Lee Haney is strong evidence aggressive post failure training isn’t the only or optimal way to train, especially for the non-elite bodybuilders among us.
Instead look for the tactics consistent across the board among successful bodybuilders. Nail your sleep, nutrition, recovery, training intensity, work ethic, volume, and most of all consistency. Not to mention genetics, which you can’t influence, and the assortment of over and under the counter supplements synonymous with high level bodybuilding. Then strategically layer in more advanced tactics like targeted training to failure. Failure training fails when it supersedes or interferes with more basic training and recovery principles.
Are You Actually Training Hard Enough?
Should you even be worried about whether or not you should train to failure? Most beginners and intermediate lifters have no concept of what training to failure feels like. Your mind wants to quit long before your body hits the wall. Often we give in when this mental governor says to shut it down. This is partly why we see to few truly great physiques walking around. Few people are willing to do the hard work day in day out, like Haney, Dorian, Arnold, Flex Lewis, and Big Ramy did.
People want shortcuts, magic potions, and biohacks. Anything to avoid doing the actual work or confronting the reality that if you want to build a truly standout physique, you need to show up and do incredibly hard work each day. You need to consistently train near failure, then maximize your recovery.
The goal of your training is to live on the bleeding edge of optimal training. Step over that edge and get hurt and you lose serious time in the gym, the greatest thief of training progress in our world. Failure pushes you closer to, but often over this bleeding edge. You might feel like you’re crushing your workouts, but you may instead by crushing your progress. Training to failure is like the perfect seasoning on a steak, not the steak itself. Too much and the outcome suffers.
References
Scientific Principles of Hypertrophy Training. Dr. Mike Israetel, et al
Carroll, et al, “Divergent Performance Outcomes Following Resistance Training Using Repetition Maximums or Relative Intensity,” Int J Sports Physiol Perform, 2018
Carroll, et al, “Skeletal Muscle Fiber Adaptations Following Resistance Training Using Repetition Maximums or Relative Intensity,” MDPI, 2019
Sundstrup, et al. “Muscular Activation Strategies During Strength Training With Heavy Loading vs. Repetitions to Failure,” J. Strength Cond, 2012
Moran-Navarro, et al. “Time Course of Recovery Following Resistance Training Leading or Not to Failure,” Our. J. Appl. Physiol, 2017
Get A Shredded Midriff With This Ab Workout
Get A Shredded Midriff With This Ab Workout
Washboard abs are hard to get. This is why only a few people have them. It takes patience, persistence, and an iron will to get a shredded core. You have to focus on your training and nutrition if you want to build a six-pack.
While it is true your diet plays a big role in building abs, you can’t overlook the importance of your workouts. A balanced diet can help you reduce your weight and body fat percentage and your ab workouts will help you get a shredded midriff.
1. Hanging Leg Raises – 3 Sets 20 Reps
Hanging leg raises are a great way to start your ab workout. It will help exhaust your abdominals at the beginning of your workout. This exercise helps target your lower abs which hold the stubborn body fat.
Most people make the mistake of swinging their bodies while performing this exercise. You need to keep your upper body at a fixed position and only move your legs. Bring up your legs so they’re parallel to the floor. Keep the movement slow and deliberate.
2. Cable Crunches – 3 Sets 20 Reps
Using cables in your ab workout helps you maintain a constant tension on your midriff throughout the exercise. Cable crunches work the upper and middle abdominal muscles and will leave you with an incredible pump by the end of this exercise.
Attach a cable extension to the pulley. Kneel down facing the pulley and hold the cables at the sides of your neck. Perform a crunch and try touching your knees with your elbows. Squeeze your midsection at the bottom of the movement.
3. Russian Twists – 3 Sets 20 Reps
Obliques are the most overlooked muscle group when it comes to ab training. Obliques give your abs the shredded and peeled look. If you find this exercise easy, use weights to add resistance. Russian twists also help with developing the V-cut in your lower abdominals.
Sit with your feet lifted about six inches off the ground. Hold a dumbbell or a weight plate in front of your chest. Turn to your right side, exhale and squeeze your oblique. Return to the starting position and repeat for the left side.
4. Planks – 3 Sets 1 Minute Each
Planks have earned a name for themselves around the world for their effectiveness. They are incredibly effective at giving you a tight and firm core. Planks also help with building strength and conditioning your midriff. Increase the time as you get better at this exercise.
Many people make the mistake of letting their crotch hang low or forming a bridge by lifting their butt too high. This takes the tension off your core. Make the most of this exercise by holding your body in a straight line and keeping your core tight.
5. Decline Crunches – 3 Sets 30 Reps
Crunches are the staple exercise in most ab workouts. Crunches work the upper and middle abdominals, but performing the crunches on a decline bench will target your lower abs as well. If 30 reps are too easy, feel free to use weights.
Crunches aren’t just about going through the motions. Inhale while you’re at the bottom of the movement and exhale and squeeze your abs while you’re at the top of the movement. Keep your hands at the back of your head throughout the movement.
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.