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Oleksii Novikov Received Prize Of $80,000 During Arnold Strongman Classic To Help Ukraine
Arnold Schwarzenegger raised the prize money for Oleksii Novikov to help his cause.
Oleksii Novikov entered the 2022 Arnold Strongman Classic as one of the favorites to win the event. In the end, a close finish crowned Martins Licis champion with Novikov finishing as the runner-up. Despite his second-place finish, the Ukrainian strongman was awarded the same prize money as the winner to help his country during this time.
Novikov has been raising money to help Ukrainian soldiers in their current fight against Russia. He will be returning to his home country to help in the battle and because of this, Arnold Schwarzenegger wanted to give him an extra boost.
For his finish, Novikov was set to make $25,000 but Schwarzenegger raised it to $80,000 so he would have more to take back to Ukraine. Schwarzenegger made the announcement during the award ceremony.
“We always see how sports bring everyone together. We’ve seen here not only the strongest men in the world competing but we also have seen a Ukrainian athlete and a Russian athlete competing in the same competition.”
Oleksii Novikov has been one of the biggest strongman names for quite some time now. He won the 2020 World’s Strongest Man competition. This came after a second-place finish in 2019 when he lost to four-time winner Brian Shaw. In 2021, Novikov did not qualify for the event. That will likely change this year as he looks to bring that championship back to Ukraine.
Prior to the Arnold Strongman Classic, Novikov announced that he was raising money to go toward food, water, medical supplies, and equipment for soldiers during this time. He took to his Instagram page to make the announcement and call for help.
“SENDING CRYPTOCURRENCY IS AS EASY AS CHOOSING THE AMOUNT TO SEND AND DECIDING WHERE IT GOES. ONE WAY TO SEND BITCOIN, THEN, IS TO SIMPLY COPY THE RECIPIENT’S ADDRESS TO YOUR CLIPBOARD, THEN PASTE IT IN THE SEND FIELD.”
Oleksii Novikov knows that this is bigger than strongman. He continues to compete and does it for his country while raising awareness and money for what is happening. The gesture at the Arnold Strongman Classic shows that all athletes, no matter what sport, must stick together during difficult times like these.
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3 Ways to Feel Your Back
3 Ways to Feel Your Back
Back training is plagued with people not actually training their back. Sounds counter intuitive, I know. Rows, pulldowns, and pull ups are supposed to grow giant backs, but if you feel nothing but your arms, that’s a problem.
Many people would tell you to simply think about your back more, but this is pointless or even counterintuitive advice. You want your natural mechanics to stimulate your back, not being forced to think about a muscle you can’t even see every set.
Mind muscle connection research shows that this can reduce the load performance as well. So here are 3 better ways to feel your back and thus start growing it like a champ.
Fix Your Pulling Mechanics
Your arms inevitably have to be involved in many common back exercises. They’re supposed to experience some growth during rows, pull ups, and pulldowns. That’s not the issue, so the goal isn’t less arms, but more back.
Here’s how:
Pull with your elbows. Whether it’s a horizontal movement like a row or a vertical movement like a pulldown, your intent is to pull with your elbows not your hand. Your elbow is the main lever that’s closer to your back and will help shorten that muscle. Your hand is simply a secure hook to attach load so the lever has resistance. Your hand is essentially a necessary evil to increase force production which is fine as long as you pull with your elbow. For rows, think about initiating with your elbow and driving it back. For pull ups (and pulldowns), think about driving your elbows towards your hips. Doing this alone may even improve your pull up technique and increase the range of motion.
Don’t lock your scaps. I don’t know how this advice has infected our industry for so long, but pulling exercises are the last exercises you want to lockdown your shoulder blades. Your shoulder blades are a cornerstone to pulling mechanics and help contract key back muscles. If you lock those down, you lose their force output which forces the arms to do more work. There’s literally no benefit to locking down your scaps no matter what people regurgitate about the stability benefits. Let the scaps move naturally and roam free.
Reach and arch with your pull. Training through a full range motion increases the stretch and shortening of a muscle. This allows mechanical tension to be applied more across a muscle’s length. With back training, many people miss out on this. The back can continue to stretch as you reach further with your rows and pulldowns. This causes some back rounding which is ok. For pullups, you stretch further by sinking your body down and letting your shoulders and scaps rise as high as they can at the bottom of the rep. On the opposite end of the spectrum, you get the muscle further shortened by arching at the end of a row/pulldown or at the top of a pull up.
Use Straps
The mantra that straps are for wimps will be internalized at your detriment. Many people think harder is better. Sure lifting strapless is harder, but it makes it harder for your forearms not to mention compromising the load your back can handle.
This is problematic because your mechanics might be good, but you may not be feeling your back simply because it’s not forced to do any work.
To recruit more muscle fibers especially those valuable fast twitch fibers, you have to push towards failure. In this context, I’m not talking about merely failing the movement, but I’m talking about the specific muscle giving out.
During an upper body day, your forearms are used in everything from curls, presses, and lateral raises. Add in your back work and your forearms are exhausted. You might fail the movement thinking your back is trained, but really your forearms let you down and can no longer manage the load.
While this happens, your back is kicking back drinking a margarita because it barely had to work.
So straps allow lifters to rest their forearms thus allowing the stress to funnel towards those back muscles. This will get you not only feeling your back, but allow you to push towards failure to get some serious growth going.
Oh, and if straps are uncomfortable, try versa grip or any sort of grip assist. The same principle applies.
Go Lighter
The back just like any other muscle. It can grow from a variety of rep ranges, but certain exercises don’t lend themselves great to heavy loading, especially for the goal of hypertrophy.
Ever do a really heavy sumo deadlift, barbell bench press, or bent over barbell row? Yeah these exercises feel hard, but doing them heavy simply feels hard overall, not on the local muscle.
Heavier loads apply more force on other structures like your joints and connective tissues. This requires more stabilization from your core and other muscles. Any deviation in form is met with more stabilization because of the high load.
In the case of a barbell row, your hamstrings, low back, and core are stabilizing the load. Even if you use straps, a heavy row under 5 reps won’t get your back that pumped feeling you desire.
So while heavy is cool when your gym crush walks by, it’s not always conducive towards your goals.
To feel your back, it’s important to go lighter. I’m talking 8-12 or even 12-20 rep range. Tell me by the time you reach a 20-rep failure set that you don’t feel your back more. It’ll be lit like a Christmas tree. Ok, not the best metaphor, but you get the idea.
Don’t Overthink Back Training
Literally speaking, don’t overthink feeling your back. It’s not necessarily a brain thing. It’s a matter of environment. Set up your execution properly, use straps to aid those limiting forearms, and provide an appropriate load (lighter load).
Do the following and you’ll feel your back without even trying. That should be the goal of good back training.
Try This Big Neechi Biceps & Triceps Workout For Greater Growth
Pump those bis and tris with this awesome workout from Big Neechi.
Neechi Sosa, better known as Big Neechi, is a celebrity bodybuilder known for his lifestyle, content, and massive physique. He has been featured in many GI exclusive interviews and was also featured in Strength Wars: The Movie. He understands fitness and seeks to use social media as a tool to promote himself and inspire others.
For those of us looking to really capitalize on gains, it can be a waste of time to just flounder through and not see results. So, why waste our time doing that? Taking notes and seeking the best advice from professionals is exactly what we need to only see the best growth possible. With our bodybuilding goals in mind, it only makes sense to look to other bodybuilders to find and seek out the best possible tips so we can look like them. Plus, they are living proof of what those workouts can do.
As a popular figure in the online bodybuilding world, Big Neechi knows just what it takes to push himself and capitalize on many great exercises with the best gains possible. On top of training, nutrition and supplementation are important, but nothing beats having a well-rounded workout in your training plan. Especially one designed to boost all areas of your growth and give your arms that bulging look you need most.
Full Name: Neechi “Big Neechi” Sosa
Weight
Height
Date Of Birth
215-225 lbs.
5’10”
10/31/1991
Profession
Era
Nationality
Trainer, Fitness Influencer
2010
American
Let’s get into this Big Neechi workout and see just how he pumps those bis and tris to see the best results possible. With the right approach and the best exercises, plus a mindset that only fuels gains, this workout is sure to give you results like Big Neechi himself so you look and feel your best.
Photo via @bigneechi Instagram
About Big Neechi
Big Neechi started working out at a young age and quickly fell in love with it. While in junior high school, he broke the high school bench press record and with his sheer strength and winning mindset, football teams and scholarship opportunities came knocking. However, his potential football career ended abruptly and he was left to seek out something else.
He fell back into what he loved, being lifting, and his passion only grew more and more. With his workouts increasing in weight and intensity, he started crafting and sculpting a physique that others started to envy. His social media was also on the rise as someone who partied, and knew how to throw wild parties, plus with more attention on him, he saw the chance to capitalize.
He ended up getting a degree in Exercise and Sports Science and used his knowledge and experience to only further his academic credit. Having been featured in a number of publications, and also some TV appearances, Big Neechi has set himself as someone who people gravitate towards for both content and advice.
Photo via @bigneechi Instagram
Big Neechi Biceps & Triceps Workout
In a recent YouTube video, Big Neechi shows off his impressive biceps and triceps workout so everyone can get a glimpse into how he grows his arms. A great mix of amazing exercises, these combine machines and free weight so you can tackle all of those lifting wants and needs with no problem. Exercises include:
Let’s get into this workout from Big Neechi so you can place this into your routine and see how you like it. Once you perform this once, you will love what this can do for you on those arm-focused days.
The Workout
Warm-Up
Big Neechi starts this workout with triceps pushdowns. His note is to keep these controlled and not to jerk the cable down with excessive movement. Also, keeping your elbows tight with no movement allows for total activation of the muscle.
Exercises
Sets
Reps
Seated DB Overhead Triceps Extension
2-3
12
EZ Bar Skullcrushers
2-3
12
Single Arm DB Preacher Curl
2-3
12
Machine Preacher Curls
2-3
12
Weight Dips
2-3
12
Big Neechi finishes this workout with a round of battle ropes to fire up those muscles and add some intensity to end the session. Battle ropes are great ways to build strength and conditioning and provide that added challenge once fatigue starts to settle in.
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Big Neechi Nutrition & Supplementation For Continued Gains
On top of a great workout, Big Neechi puts a real emphasis on nutrition to make sure his macros are all in line and that he eats incredibly clean. Foods like chicken and rice, vegetables, and other healthy options are the right approach for pumping him with the necessary nutrients to fuel any workout. Of course, protein is essential as this will give those muscles the proper fuel to grow, especially after a grueling workout like this biceps and triceps one above.
When it comes to supplementation, Big Neechi is also in tune with what works for him. Great supplements like protein powder ensure growth and recovery by pumping you with adequate amounts of protein and a pre-workout is always great for those looking toward muscle pumps and increased energy. If you are someone who enjoys a supplement mid-workout, BCAAs are perfect for fighting through fatigue and kickstarting growth before the workout is even complete.
Wrap Up
This biceps and triceps from Big Neechi is exactly what you need to see in order for the most effective gains. Well-built arms are key in any well-rounded physique and will make others envy the work you put in. A great mix of free weights and machines, Big Neechi takes full advantage of the gym and the equipment afforded to him in efforts to see the best growth possible. Place this workout into your arm day routine and see what this can do for all your gains today.
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
Breon Ansley Reflects on Arnold Classic Performance
Breon Ansley speaks on his Arnold Classic placing.
Breon Ansley have a reflection on his recent performance at the Arnold Classic. Ansley recently placed fourth at the show leading to questions on what he should do with his future.
Sometimes you gotta know when to hold ‘em and when to fold ‘em as a competitive athlete. It can be a tough pill to swallow knowing that your best years are behind you. That said, a athlete has to consider their options before making such a decision. It appears that former Classic Physique division king Breon Ansley is faced with such a decision.
Breon Ansley is in a bit of a tough spot. His recent placings and performances would suggest that he’s in decline. While he may still have an incredible physique, the former Classic Physique division kingpin now finds himself in unfamiliar territory. Taking fourth place at the Arnold Classic, Ansley now has to return to the drawing board and figure out his next steps.
Hoping to turn things around at this past weekend’s Arnold Classic, Breon Ansley instead found himself barely making it into the top five. A former Arnold Classic champion, Ansley hoped to catch lightning in a bottle and secure victory. Unfortunately for him Terrence Ruffin, Ramon Rocha Queiroz, and Urs Kalecinski were all able to out duel Ansley.
With his placing still fresh on his mind, Breon Ansley took to social media to express his feelings as well as his gratitude.
I wanna thank all my amazing supporters for all the kind words of encouragement and strength; even though we came up short yesterday I had a blast and learned a great deal! The outcome was very tough for me to handle as some might understand but if I can use the moment to teach courage and strength to keep fighting and to use adversity as a power entirely, then it’s definitely a win in all aspects!! Just want everyone to know that is exactly where my mindset is, I will continue on to be totally optimistic about my work ethic and fortitude for improvements!! Love YALL to death and see you for the next one!! Thank you to the entire amazing @arnoldsports Commitee, the hard working judges and all of the Classic Champs I had the pleasure in competing against!!??❤️
It’s clear that Breon Ansley has reached a cross road in his career. At this point Ansley may have to consider a number of things. He continue to compete in the Classic Physique division, he could move to the 212 division, or he can retire.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer 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.
Natural Bodybuilder Gomori Andras Mate Claims Exercising Outside Cures Anxiety
Image via Instagram @gomoriandrasmate
INBA PNBA athlete Gomori Andras Mate says exercise outdoors is anxiety’s antidote.
Mental health is essential. And a big part of good mental health is good physical health, of course. If you suffer from anxiety or depression, you know how better you feel after exercise. And combining exercise with the great outdoors does wonders for your mental health, according to International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Gomori Andras Mate.
Gomori Andras Mate won the amateur Classic Physique Overall championship title and his pro card at Natural Olympia 2021. On social media, he claimed:
“The best antidote to anxiety is exercise outdoors, direct sunlight… A good hike [sic} A coffee in the woods [sic]”
Below is Gomori Andras Mate’s full Instagram post:
https://www.instagram.com/p/CaoovwTo4Ke/?utm_source=ig_web_copy_link
According to Mate, combining exercise with the outdoors will do wonders for your health. Mate isn’t the only natural bodybuilder that praises spending time in sunlight for its health benefits, though. INBA PNBA competitor Peter Cichonski claims the rays from the sun reduce aging. Natural bodybuilder Erika Sweeney uses vitamin D as a staple supplement.
Sunlight and Nature’s Anxiety Reducing Benefits
A big reason exercising outdoors is beneficial for your mental health is vitamin D. You can get vitamin D naturally from the sunlight. However, many people are deficient in vitamin D since they aren’t spending enough time outside. If that’s the case, it’s strongly recommended that you take a vitamin D supplement.
Vitamin D gives you energy, improves your immune system, and strengthens your bones. Research shows vitamin D can also increase your testosterone levels and sexual health. (1) A vitamin D deficiency can lead to osteoporosis, fatigue, and illness.
Other than the benefits sunlight provides you, being in nature gives you benefits. Spending some time outside lowers your blood pressure and reduces your risk of diabetes (2)
Outdoor Workout
Exercise releases a plethora of feel-good chemicals, so a potent combination to reduce anxiety is to combine the great outdoors with exercise. Below is a full body outdoor workout to try next time you workout.
Decline Push-up 3 x max reps
Lunge 3 x 20 reps
Pike push-up 3 sets x max reps
Bench Dip 2 sets x max reps
Plank 2 sets x max time
Finish your workout off with Tabata burpees for a cardio blaster.
Natural Bodybuilding Ensures Safety of Athletes
Natural bodybuilding is bodybuilding where drugs are prohibited. Most bodybuilding leagues don’t condone drugs. However, they don’t have any system in place to prevent them. Natural bodybuilding leagues such as the INBA PNBA follow a strict protocol to ensure an even playing field and the health and safety of their athletes.
Many natural bodybuilders prioritize their health, so they opt for natural supplements and innovative training to improve their health instead of engaging in doping, which can be detrimental to your health.
Recap
Add outdoor workouts as part of your training regimen to reduce your anxiety. The sunlight is imperative for your health. Spending time outside boosts energy levels, strengthens your immune system, and alleviates stress.
Follow us on Instagram, Facebook, and Twitter for more health tips from natural bodybuilders!
References
Pilz, S., Frisch, S., Koertke, H., Kuhn, J., Dreier, J., Obermayer-Pietsch, B., Wehr, E., & Zittermann, A. (2011). Effect of vitamin D supplementation on testosterone levels in men. Hormone and metabolic research = Hormon- und Stoffwechselforschung = Hormones et metabolisme, 43(3), 223–225. https://doi.org/10.1055/s-0030-1269854
University of East Anglia. (2018, July 6). It’s official — spending time outside is good for you. ScienceDaily. Retrieved March 6, 2022 from www.sciencedaily.com/releases/2018/07/180706102842.htm
TikTok User Sherein Abdelhady Stuns Male Gym Goers With 425-Pound Deadlift
The TikTok user pulled off a massive deadlift with a large audience in awe.
There are some lifts in the gym that make fellow gym-goers stop and stare. When it is caught on camera, it can be pretty comical. That is what happened when TikTok user Sherein Abdelhady filmed herself complete a huge 425-pound deadlift that left male lifters in shock.
Abdelhady posted the video to her TikTok account and it has gained upwards of 34 million views in one month. The video shows her completing the lift, with relative ease, then shows a montage of other lifters watching in disbelief.
“Deadlifting 425 pounds is cool. But seeing everyone’s reaction was cooler,” Abdelhady wrote in the video.
After Abdelhany completes the lift, there is applause that can be heard before the video shows all of the viewers. It is only natural that there were many comments on the video because of the amount of views. It did not take long for the clip to go viral and speak in favor of women in the gym.
This clip was captured because the friend of Abdelhany’s who took the video was able to capture it from a different angle. This left all who were watching in view of the camera.
“Girls are becoming stronger than guys. Get it!,” one comment read.
“Those guys be contemplating their whole life,” another wrote.
Abdelhany admitted that she did not notice the reactions when she was completing the lift. She did not notice until she watched the video back. Despite the viral nature of this video, she admits that she does not do it for attention but for the love of lifting.
“Regardless of whether the reactions were positive or negative, I promised myself a long time ago that I would never dull my spark,” Abdelhardy declared. “I’ll never stop doing what makes me happy just because of someone else’s opinions or doubts.”
Unfortunately, there have been some videos released on TikTok about inappropriate behavior from males toward females in the gym. This has raised awareness of the problem around the country and action is being taken when needed. It is nice to see a viral video showing the pure strength that women can have in the gym.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Vince McMahon On Threats Over The Years: ‘I Don’t Know How Many Rivers I’m Supposed To Be At The Bottom Of’
Vince McMahon has heard the outside noise but does not let it get to him.
It is unfortunate but threats are common to those in a position of power, especially when they do not do something that the public likes. In the case of Vince McMahon, he created the WWE taking some of the top professional wrestlers from all over the sport and making one league. Since purchasing the WWWF from his father during the 80’s, McMahon has received plenty of death threats.
This is not surprising given the fact that McMahon has built the WWE into a multi-billion dollar corporation that does not seem to be slowing down anytime soon. McMahon, who’s net worth is $2.2 billion according to Forbes, has seen the threats and is unphased. He recently sat down with Pat McAfee and discussed this topic.
“I don’t know how many rivers I’m supposed to be at the bottom of,” McMahon said.
“Death threats are what they are. I always felt like if you can know off the president of the United States, I’m easy to get to. I’ve never had a bodyguard or any of that stuff.”
Vince McMahon explained that this was part of the territory for testing the system. He took a chance and combined professional wrestling leagues, which aggravated promoters, but it ended up turning into a massive success.
This did not stop the threats and Hall-of-Fame analyst Jim Ross even stumbled upon a conversation before his days with the company. Ross was in a bathroom stall when he overheard some men discussing how they were going to put a hit on McMahon.
“They were talking about how they were going to off me. ‘This guy knows this guy. I know a guy who can do this. This guy has done this. It was really impressive.’ They all know people, so they’re talking about who was going to off me,” McMahon explained.
“So imagine Jim Ross. He doesn’t give a shit about Vince McMahon. He’s thinking about himself. He’s on the throne. He hears this and thinks he’s gonna be an accessory to murder. He takes one foot, puts it on the seat. Takes the other one, puts it on the seat, so now they can’t see his feet below the stall. And of course, Mother Nature is calling at the same time.”
During the interview, Vince McMahon even offered Pat McAfee a match at Wrestlemania 38. This would come against McMahon’s protege Austin Theory. It is unknown if unknown if this is confirmed just yet but McMahon would kick off the feud between the two. Of course, McMahon knows a thing or two about stepping in the ring.
McMahon has not competed at Wrestlemania since his street fight against Bret Hart in 2010. It is unlikely that the 76-year-old will take on a huge role in the ring but he has been able to keep himself in tremendous shape over the years.
Vince McMahon is an owner who always has something up his sleeve. This is how he has been able to turn the WWE into a billion-dollar corporation. As for any outside noise or threats, it just comes with the territory.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Complete Guide To Pre-Workouts For Energy & Muscle Pumps
All of the information you need to capitalize on great pre-workouts!
Working out and getting solid exercise is a staple in our day. But sometimes our busy schedules get in the way of us properly executing a good workout. Thankfully, there are supplements that can really work to boost our overall strength and performance to elevate us to new levels when it comes to a solid workout. Pre-workout supplements are one of the greatest training aids for us to use and will tackle any of those drained feelings we may be suffering from.
With so many on the market, it can be tough to find out which pre-workouts will actually work for our overall benefit. With so many added ingredients and fillers that are unnecessary to our health and performance, knowing what should be included and what should be left out are important to know. Don’t let a highly saturated market ruin your chances of getting a good solid workout in.
In this complete guide on pre-workouts, we will break down what pre-workout supplements do, what are some key and safe ingredients they must have, and how to use them as effectively as possible to maximize total growth and performance. Really work to see a change in your energy and body composition by choosing a high quality pre-workout to add to your supplemental regimen.
What Do Pre-Workouts Do?
Pre-workouts are designed to give you an edge when it comes to energy and focus entering into a tough workout. For active individuals, pre-workout supplements can increase your heart rate, get your blood pumping, and hit you with laser focus to really maximize all gains. Providing for solid muscle pumps and longer workouts, you will really see the muscle growth you desire come to life (1).
For those looking to burn calories, by increasing your heart rate and allowing you to work out longer, pre-workouts have the ability to allow for great calorie burn so you see that unwanted fat start to go. By increasing muscle, you will start to see a change in your body composition so you get that shredded physique you work hard for and a good quality pre-workout can also enhance recovery so you are ready to bounce back faster for your next workout.
Key Ingredients In Good Pre-Workouts
Many pre-workouts will have tons of ingredients to work for your benefit, but it is important to make sure you have these key ingredients listed below in your pre-workout. As staples in a formula, these are sure to help you see all of the great benefits.
This will work to elevate energy so you can tackle any sluggish feelings that may harm your workout. It will add the benefits of increased focus, better reaction time, and raise your level of alertness so you see you great gains (2).
Beta-Alanine
Aids in carnosine production which acts as a buffer for the pH levels in your muscles to push past any fatigue to keep your workouts going longer.
Works to make adenosine triphosphate (ATP) which fuels muscle energy to see a boost in your overall athletic performance (3).
These essential branched chain amino acids (leucine, isoleucine, and valine) are the building blocks of proteins. They help stimulate protein synthesis so you really start to see huge gains in muscle growth and strength (4).
L-Citrulline
Changes into L-arginine which boost nitric oxide maintaining good blood flow into the muscles for increased muscle pumps.
Helps produce carnitine which is beneficial for muscle growth and power to really elevate strength and performance (5).
The Safety Of Pre-Workouts
Pre-workouts are not monitored by the FDA but are on the whole safe for the general public. Since many contain caffeine, it is important to monitor you caffeine intake and for those sensitive or who cannot have caffeine, there are great stimulant free pre-workouts that can really benefit you just the same without the added caffeine. For general health, look into the nutrition labels and make sure there are no harmful additives or fillers that can ruin a good diet or just add unwanted junk into your body.
Some side effects to consider are dizziness, nausea, dehydration, and high blood pressure, so it is really important to monitor caffeine intake, stay hydrated during and after your workout, and stop use if these side effects start to hurt your everyday life. While pre-workouts are really beneficial for most people, they may not work for everyone and it is important to keep all options open.
How To Use Pre-Workouts
You want to take pre-workout ideally 30 minutes before a workout so all of the ingredients have time to fully hit your body so the intended effects can kick in. Making sure you eat something is vital for the effects of pre-workout to work for your benefit and not against you. With high amounts of caffeine, pre-workouts may give you that light-headed and nauseous feeling so having something in your stomach is more than important to counter any negative effects.
Staying hydrated during and after your workout is incredibly important for your success with pre-workout for not only can pre-workout dehydrate you but also a prolonged workout can deplete you. Be sure to look at the back of the product as well for any additional information on that specific pre-workout.
Recommended Pre-Workout
Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance. Clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success.
Price: $23.99
Check out our list of the Best Pre-Workouts for more great energy boosting and muscle pumping products!
Wrap Up
Pre-workouts are great workout aids to really help our overall performance. Designed to enhance muscle pumps, increase energy, aid in weight loss, and provide an all around great performance boost, these supplements can work wonders for you. Knowing what ingredients to look for, how safe they are and how to use them effectively is important but all within your grasp with this complete guide on pre-workout supplements.
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
Outlaw, Jordan J.; Wilborn, Colin D.; Smith-Ryan, Abbie E.; Hayward, Sara E.; Urbina, Stacie L.; Taylor, Lem W.; Foster Cliffa A. (2014). “Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Yu, Zhu-Lin; Zhang, Ling-Yu; Jiang, Xiao-Ming; Xue, Chang-Hu; Chi, Naiqui; Zhang, Tian-Tian; Wang, Yu-Ming (2020). “Effects of dietary choline, betaine, and L-carnitine on the generation of trimethylamine-N-oxide in healthy mice”. (source)
The Cutting Diet To Get You Completely Shredded
The ultimate cut from a different source.
Bodybuilding is truly a scientific process. You have to incorporate a number of different methods in order to see the best results. Lifting routines must vary and attack all the muscle groups in order to have a well built and symmetrical form.
Workout routines aside, a bodybuilder will also have times when they go on a bulking phase, consuming a great deal of calories and building muscle through training. But for every bodybuilder there comes a point in which the bulking phase must come to an end, the calories dialed back, and the results of their muscle building bearing fruit. This is the cutting phase.
When it comes to going on a cut it requires a certain level of discipline. Depending on whether you’re intending to get into contest shape or if you just want to look shredded, there are always going to be different tactics to approaching your cutting phase. A cut for some people could have a higher calorie deficit than others, but for the most part, you’re going to want to keep your calorie intake reasonable. There’s no reason to deplete your body to the point that you feel like you’re dying.
Take for instance mixed martial arts fighters. Many of them go through hard training in a fight camp including strength and conditioning training. They make their bodies strong in training in preparation for a fight. But when it’s time to weigh-in for their weight class, they aren’t going to step onto the scale at their walk around weight. Rather, they’ll be cutting the water weight in their body in order to drop down to a weight class that suits their body type. Just like bodybuilders, during this phase, fighters will often look even more shredded.
So how exactly do you get their weight down to not only reach your preferred weight limit, but also look shredded at the same time? Knowing how to cut effectively will keep those gains intact so you only get the best results possible.
Best Tips For A Cutting Diet
By knowing what to do and how best to execute a cutting diet, you will better set yourself up for all of those lifting and wants and needs. While everybody’s body reacts a bit differently, what you will find is that many of these tips are constant regardless of who you are and what lifestyle you may lead.
Balance Of Macronutrients
Like any diet, it is important that you put an emphasis on your macronutrients and the proper balance of all three, and a cutting diet is no different. By working with the right amount of protein, carbs, and fat, you can better tackle all of those goals so you see the best gains possible. By consuming enough protein, you of course aid in muscle growth and enhanced recovery, while keeping you more full for those weight loss benefits. With a focus on carbs and fat as well, you work to give yourself fuel so you can better tackle any and all of those needs when it comes to powering through your workout (1,2).
Timing Becomes Important
Ensuring you eat the right food at the right times will enhance your cut so you see the best gains possible. Your body is in constant need of fuel so by eating 5-6 smaller meals throughout the day, you better set yourself for weight and fat loss success instead of eating 3-4 larger meals. You want your body to constantly burn and not have time to store anything. By focusing on timing and making sure you get the right food in your body at the right time, you will see the best gains and never feel short on energy (3,4).
Train The Right Way
What happens when we try to cut is that we start to exercise more and more. But what we often times don’t realize is that by training more, we feel the need to eat more. With more calories out than in, and especially in a way that is just too many calories out, our bodies will start to eat away at muscle, something we just cannot have happen. What you want to try and focus on is higher weight in your rep range. Usually people perform 8 reps, 8-10 reps, or 8-12 reps in a given workout. If you lift heavier in these ranges, you will see muscle continue to grow, while not feeling like all those gains are sacrificed.
Some Miscellaneous Tips
While the tips above are rather standard, we wanted to make sure we got a few in that are a bit on their own. These tips below are just the icing on the cake for a more successful cut and one that will ensure the most effective cut of them all.
Drink plenty of water: By drinking enough water you work to stay full and hydrated. A common mistake is when people forget to drink enough. Sometimes that hungry feeling is instead you actually being thirsty (5).
Avoid sugar and cheat meals: While we love to have sugar and indulge in those cheat meals, it is important to not let yourself fall victim to a super sugary meal. If you work on setting an end date to your cutting diet, then you will be more inclined to stay away from those sweet treats during it.
Get plenty of sleep: As with all training plans and diet, sleep is so important. By working on prioritizing sleep and giving yourself the best chance to recover and recharge, you will most certainly feel ready to continue to tackle any cut.
Wrap Up
For those looking to cut, the right cutting diet is all you need. By following the right tips and making sure you know what to do and when to do it, you will see that shredded physique take shape no problem. Be sure to stay diligent and really give yourself the best benefit when it comes to seeing those cutting needs come to life.
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
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Carreiro, A.; et al. (2016). “The macronutrients, appetite and energy intake”. (source)
Paoli, A.; et al. (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
Stark, M.; et al. (2012). “Protein timing and its effects o muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
Jim Stoppani: Pros & Cons Of Coffee and Alcohol
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Jim Stoppani answers: How does coffee and alcohol affect your general fitness and health? And should pro bodybuilders keep them in their diets?
Alcohol and coffee can be considered two of the biggest vices in the modern world. They are so embedded into culture that no one bats an eye to the affects of both when taken to extremes. For those that are health conscious and especially those who want to be elite bodybuilders – can these two products say in a healthy diet? We turned to exercise physiologist Jim Stoppani for a full explainer guide on the pros and cons of keeping coffee and alcohol in your diet.
For the average adult, coffee and alcohol consumption is a casual and regular occurrence. Of course, so long as it is in moderation. Chronic diseases such as alcoholism are a consistent problem in many countries – certainly in the United States. But beyond the extreme side of substance abuse, are there long term dangers from casual alcohol and coffee consumption? Jim Stoppani believes that these substances are not as taboo as some alarmists would have you believe.
Pros & Cons of Coffee
During our video interview, Vlad Yudin mentions how there are those who warn of coffee addiction and the negative effects this can have on a person. Yet many athletes and bodybuilders will use coffee as a form of natural pre-workout. A way to boost energy for that next training session. Should coffee be cut from a health conscious person’s diet? Is coffee and caffeine bad for your health?
“I say good,” Jim Stoppani comments during the conversation. Of course, he mentions, it will always depend on the individual person and their personal goal. Overall, there are proven health benefits to drinking coffee (and consuming caffeine in general). Coffee itself can be an antioxidant. And caffeine has been proven to help lessen cognitive decline throughout the day.
Studies also show that smaller doses more frequently throughout the day fairs better than big doses once or twice a day. So for those who pound down morning coffee – perhaps an alternate habit could be more optimal.
Jim Stoppani doesn’t like to demonize caffeine. It won’t kill you and it wont kill your gains. However, drinking coffee at too young an age can be more dangerous. Stoppani explains that consuming regular amounts of caffeine under the age of 18 has a direct effect on the development of the brain. It can change your brain connections.
Another reason you might not want to have coffee or caffeine in your diet is down to personal situations. If you have cardiovascular or heart health issues – avoiding caffeine is a better choice. And those who suffer chronic anxiety might find that caffeine only raises their anxiety throughout the day.
Pros & Cons of Alcohol
The obvious big danger about alcohol is abuse. It can be addictive and also cause serious damage to your liver and heart with long term abuse. Also binge drinking can lead to dangerous situations when your cognitive abilities start to blur.
However, beyond those very real and serious risks with long term abuse – Jim Stoppani sees no issue with alcohol in a fit person’s diet. It’s completely possible to remain health and fit while also enjoying the occasional drink.
Jim Stoppani explains that at the end of the day it’s all about your macros. If you are a elite bodybuilder looking to have 3% body fat and dominate on stage – then maybe it’s best to avoid alcohol for the majority of your career. But for the larger fitness community at large – it all depends on your personal goals. Alcohol calories certainly add up if you’re not careful.
Ultimately, Jim Stoppani wants to remind those watching that you only live once. “What’s the point of being fit?” Stoppani rhetorically asks. “So we can live longer and enjoy life!”
Wrap Up
At the end of the day, Jim Stoppani explains that neither coffee or alcohol are inherently unhealthy for you. Unlike, let’s say, smoking a cigarette, one drink will not damage your body. It’s all about moderation and considering your personal goals. Know your own health records. Know your own habits. Keep them under control.
Stoppani believes you can be not only health but very physically fit while also enjoying coffee and alcohol. You can watch Jim Stoppani explain in full detail by watching our latest GI Exclusive video segment above.