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Why Peanut Butter Works Well For Your Bodybuilding Gains
Who doesn’t love peanut butter, right?
Peanut butter has been a staple in our diets since we were kids, of course, unless you have an allergy. But for those who aren’t allergic, think of how many peanut butter and jelly sandwiches you’ve eaten in your life. Most likely tons. But peanut butter is also a worthwhile ingredient in many others foods and can really work to help all areas of your gains. As a tasty and versatile option, peanut butter has stood the test of time for bodybuilders and other athletes alike.
As a staple food for virtually everyone, this is packed with macronutrients and serves you fat in a healthy way. While we all eat different amounts of it, it is important to remember that there are alternatives for those allergic or seeking a different option. Even for people on a diet, peanut butter is a good option for what it can do and how it can affect your weight loss and muscle building goals.
Let’s take a look at peanut butter and see what makes this a nice choice to include in your bodybuilding diet. With plenty of benefits, this will go well with many foods and allow you to enjoy your meals while still seeing worthwhile gains.
Benefits For Bodybuilding
The benefits of putting peanut butter in your diet are great and can work well for those bodybuilding gains. For those looking to capitalize on nutrition and see health benefits, while also increasing performance, peanut butter is definitely a food worth putting on the shelf.
Benefits of peanut butter include:
Healthy fats: Containing a healthy amount of fats, you get this macronutrient into your body so you see the best gains and reach your daily fat intake (1).
Decent protein amount: It does have a good amount of protein as well to help with those protein needs like muscle growth, recovery, and fat loss.
Other vitamins and minerals: The added benefit is that it also has small amounts of vitamins and minerals, like magnesium and zinc, so these get added to your diet (2).
Versatile food: As a versatile food, you can put this with many things for that convenient snack and worthwhile benefits.
Keeps you more full: Anything that keeps you more full will help with weight loss and peanut butter is a good choice to include for those who find themselves always hungry.
Potential Downsides
Like everything, peanut butter does have some potential downsides to address. This will help you better prepare so you don’t find this harmful to your gains.
Some downsides are:
Calorie count: It can be high in calories which is something to watch for. With the wrong serving size amount, what you’ll find is it is easy to overeat and consume way more calories than intended.
Too much fat: With the wrong serving size, you may take in too much fat, so that is something to consider as well.
Allergies: Of course, those with an allergy should not eat this and while they won’t get the benefits of peanut butter, here is where those nice alternatives come into the mix.
Why Peanut Butter Is Good For Those Bodybuilding Gains
Those looking to benefit from a versatile and convenient food will find peanut butter to be the perfect solution. Bodybuilders need those foods that taste good but that can always work to see great gains. Able to provide a good amount of macronutrients, peanut butter is definitely something to consider for your workout, pre or post, meals. Getting the right amount of fats and protein, as well as carbs, is also a big bonus with peanut butter, for you now have a food to balance out those macronutrients (3).
Ultimately, you want something that can be paired well with other foods, like bread or yogurt, among others, so you only see the best gains. Peanut butter can provide this, but just be careful of calorie count and too much fat, easy things to avoid with diligence.
Best Time To Eat Peanut Butter For Workouts
When it comes to the best time to eat peanut butter, it comes down to properly digesting and letting yourself get all of those vital nutrients. Before your workout, eating peanut butter, like in a peanut butter and jelly sandwich, is not a bad idea, as long as you give yourself time to let it settle in your stomach. That feeling when it feels stuck in your throat or upper chest is a killer and can hinder your workout. If you are going to eat before, try to aim for a couple hours to allow for ample digestion time.
For after your workout, this isn’t a bad idea, although typically it is important to consume more carbs and protein as opposed to fat. If you have enough protein and carbs in your meal, then having some peanut butter won’t make or break your gains.
Great Alternatives
While peanut butter is a great option, looking to alternative sources can help with your gains as well. For those who have allergies or are just looking for something different, plenty of different nuts and seed butters are out there (4). While the taste may change, they will still contain nutrients and can help with all your goals, no matter what you try and accomplish.
Peanut butter alternatives include:
Almond Butter
Cashew Butter
Coconut Butter
Hazelnut Butter
Sunflower Seed Butter
Powdered Peanut Butter
Wrap Up
Peanut butter has the ability to help with all your gains and is something to heavily consider putting into your bodybuilding diet. With the right amount and a careful approach, you will see those gains you want most in no time. For those who need alternatives, they do exist so you don’t miss out on any of the great benefits peanut butter has to offer. Give this a try, enjoy the versatility and convenience, and see what it can do for 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
References
Harvard Medical School (2019). “Ask the doctor: Why is peanut butter “healthy” if it has saturated fat?”. (source)
Ros, E. (2010). “Health Benefits of Nut Consumption”. (source)
Lambert, C.; et al. (2004). “Macronutrient considerations for the sport of bodybuilding”. (source)
Gorrepati, K.; et al. (2015). “Plant based butters”. (source)
5 Best Supersets For Back
Here are five massive supersets to try on back day!
Most of us will endure chronic back pain at some point in our lives, now more than ever in a world where we spend much of our time sitting and hunched over computers and smartphones. There’s nothing like back pain to sabotage a steady workout program and disrupt everyday routines.
It doesn’t have to be that way. An effective back workout not only develops the muscles that give us a broad, V-shaped torso but also counteracts the effects of sitting and hunching. If we can create stability through the hips, midsection, and shoulders – the massive area covered by the back – we can reduce the possibility of long-term ailments, including back pain. Studies show that postural awareness limits back pain.
It’s possible to strengthen and stabilize our backs at the same time. Not only can we work big muscle groups along the posterior chain, we inevitably pull in many other muscles, making a back routine one of the more effective and efficient ways to train. That’s especially true in a superset routine where we alternate push-pull movements or upper and lower body to keep things moving.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
FIRST SUPERSET: RIB OPENER AND BOW & ARROW
Rib Opener
What it does: This move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
SECOND SUPERSET: PULL-UPS AND PUSH-UPS
Pull-Ups
What it does: No other move makes you feel like you’re building that V-shape back. You’re hitting the muscles of your upper back, along with the shoulders, biceps, forearms, and chest.
How to do it: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body, and build momentum. Finish by pulling up with your arms.
How many? 2 sets of 10 reps (or as many as possible) with 30 seconds rest between sets.
Push-Ups
What it does: Though more of a chest exercise, it’s underrated as a back move because of how if executed properly, it challenges your stability and pulls in the shoulder blades, and lats.
How to do it: Familiar position with shoulder blades pushed away from the ground. Lower to an inch off the ground and explode back up.
How many? 2 sets of 10 reps (per side).
THIRD SUPERSET: ONE-ARM, ONE-LEG PLANK, AND HALF LOCUST
One-Arm, One-Leg Plank
What it does: This move challenges you to keep your back flat and stabilized.
How to do it: From a pushup position with forearms on the ground, push up off your elbows supporting your weight on your elbows. Tuck your chin so that your head is in line with your body. Lift one arm and opposite leg, hold for two seconds. Switch limbs.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Half-Locust
What it does: This yoga move strengthens the erector spinae muscles, which run on both sides of the spine from the pelvis to the upper back.
How to do it: Lie face down on the ground with arms by your sides. Inhale and lift your head and upper chest off the ground. Only lift a few inches, which should be enough to have everything above your breastbone in the air. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
FOURTH SUPERSET: BENT-OVER DB ROW, ONE-ARM, ONE-LEG,
MEDICINE BALL ROTATIONAL THROW
Bent-Over DB Row, One-Arm, One-Leg
What it does: This provides all of the benefits of a dumbbell row, but by doing it on one leg, we force ourselves to work our back and hamstrings by lowering the dumbbell deeper.
How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. Do 10 reps on one side and then repeat with the opposite arm and leg.
How many? 2 sets of 10 reps.
Medicine Ball Rotational Throw
What it does: Like the one-handed cable rotational lift, this rotational movement provides many benefits, including adding strength and flexibility to the back.
How to do it: Stand facing a concrete block wall with feet shoulder-width apart and holding a medicine ball. Rotate your shoulders, hips, and torso away from the wall, taking the ball behind your hip. Turn your hip back to the wall and rotate the rest of your body, throwing the ball to the wall.
How many? 2 sets of 10 pers per side
FIFTH SUPERSET: LAT PULLDOWN and ONE-HANDED CABLE ROTATIONAL LIFT
Lat Pulldown
What it does: This signature back move is perfect for our parallel goals of building a bigger stronger back while also making us more resistant to injury and the back-related ailments brought about by sitting.
How to do it: Sitting on a bench or seat in front of the pulldown machine, quads resting under the support (if available), grasp the cable bar with a wide grip. While keeping your back straight, pull the bar down to chin or breast level while squeezing the shoulder blades together. Return to starting position.
How many? 2 sets of 10 reps.
One-Handed Cable Rotational Lift
What it does: Rotational movement provides many benefits to the hip flexors, but it’s underrated for working the back.
How to do it: Begin in a half-kneeling position in front of a cable machine, one knee on the ground and the opposite hand grabbing a low pulley. Rotate your trunk away from the machine as if starting the mower, drawing the handle toward your chest and rotating as far back as possible. If it feels like cranking a lawnmower, you’ve got it.
How many? 2 sets of 10 reps.
Straight Facts: Everything You Need To Know About Muscle Hypertrophy
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Jerry Brainum shares the straight facts on the three key factors involved in muscle hypertrophy – aka muscle growth.
If you are even a casual bodybuilder you have likely heard the term muscle hypertrophy. In simplest terms, muscle hypertrophy is the growth of muscle fibers. It’s a key factor in bodybuilding and sculpting a physique. While any gym goer has likely activated muscle hypertrophy through the act of weightlifting – there is a lot of science behind how this muscle growth actually occurs. Understanding the key factors behind this science can help you optimize your training for better muscle growth. In our latest episode of Straight Facts, Jerry Brainum breaks down everything you need to know about muscle hypertrophy.
So how does one achieve muscle hypertrophy? Resistance exercises, aka weightlifting exercises, are the number one best way to grow muscles. This may seem obvious – but it’s important for beginners to understand that resistance is what activates muscle hypertrophy. It can’t be avoided if you want to build bigger muscle and strength.
So how does this exactly work? When resistance is put on your muscles to the point of overload, muscle fibers are damaged. At this point, satellite cells, which largely remain dormant otherwise, activate to help repair the muscle fibers. During this action of repair – the fibers are built back thicker. Thus, muscle growth occurs.
Another interesting fact is that muscle fibers contain cells with multiple nuclei, which is scientifically called myonuclei. Typically, a cell has one nucleus – but this is not the case for muscle cells. What does this mean? It means that your muscle fibers can atrophy if not consistently kept in a cycle of being overloaded. This is why your muscles shrink if you stop working out.
But a fascinating aspect of myonuclei in muscle cells is that despite atrophy, the number of nuclei does not decrease. This means after taking a break from training, it’s much easier afterwards to build muscle back up when you begin training again.
Ways To Overload Muscle For Hypertrophy
So how does one effectively overload muscle for optimal hypertrophy? There are multiple factors at play that can help you achieve hypertrophy and muscle growth. The first tactic, and most commonly understood, is lifting heavy weight. The definition of heavy weight of course is different for each person and their current strength level. So while we cannot suggest a specific weight to achieve “heavy lifting” – the best way to ensure you are lifting heavy is to lift weight that exhausts you after 6-8 reps per set.
But for those who do not want to lift heavy, there is a way to achieve muscle hypertrophy through lifting light weight. This is done through lifting to failure. Jerry Brainum went into full detail on training to failure in our last week’s episode. Training with lower eight but at a higher volume has been proven to help build muscle. But this is only if you train to failure. Many believe they are training to failure – but do not actually achieve it. Which may lead to hitting a plateau. Often training to failure involves pushing past your perceived limit. It’s challenging and often takes time and experience to fully understand and achieve.
Lastly, you can also achieve muscle hypertrophy by adjusting the rest time between sets. Shortening your rest time puts more stress on your muscle. This leads to muscle growth. However, it should be noted that shorter rest times between sets do not help you build strength. A minimum of 2 minutes between sets are required to recover energy needed to slowly build your strength level. While short rest periods may help muscles grow – you will find your strength plateauing.
The 3 Main Factors Involved in Muscle Hypertrophy
Now that we know how to achieve muscle hypertrophy, what are the actual scientific factors at play behind the actions? Jerry Brainum breaks it down into three main factors. Understanding these factors can help you improve your training regimen for more optimal growth.
The first and easiest to understand is mechanical tension. This is simply the amount of stress or resistance you physically put onto your muscle. This is the underlying factor as to why resistance training is the number one activity for building muscle.
The second factor is metabolic stress. This is when the muscle fatigue byproducts, such as lactate, help stimulate muscle growth. However, this is a debatable issue. While many fitness experts believe there is enough evidence to prove metabolic stress is a real factor in hypertrophy, there are scientists who believe this has yet to be undisputedly proven. For those who wish to achieve a better metabolic stress during muscle hypertrophy – the key tactic to focus on is time under tension. This is how long you are contracting your muscle during a lift.
Lastly, muscle damage is the last factor contributing to muscle hypertrophy. As explained at the top of this article, damage to your muscle fibers lead to satellite cells repairing the fibers. This causes the fibers to be rebuilt thicker. Thus causing growth. But this factor is also under debate in the scientific community. There are those who believe that muscle fibers can be split via muscle damage. These split fibers then become separate fibers that also grow. While this has been observed scientifically in other animals – it has yet to be proven in humans. Though it remains a theory that many believe in.
Wrap Up
As you can see, Jerry Brainum has put together an exhaustive breakdown of everything you need to know about muscle hypertrophy. There are details that we couldn’t fully cover in this article – so be sure to watch the full Straight Facts podcast episode above for full guidance on this important core concept in bodybuilding. Also make sure to stop by every Wednesday for new episodes of the podcast!
Brian Shaw And Gabriel Peña Team Up For Massive Deadlift Session
Brian Shaw and Gabriel Peña recently shared a huge workout in Colorado.
It has become a tradition and popular style of training when two strongmen get together for a session. In this case, it was Brian Shaw and Gabriel Peña who were able to tea up in Shaw’s home gym in Colorado for a massive deadlift session.
Shaw is a four-time World’s Strongest Man champion who continues to perform near the top of the game. Peña has made a name for himself by pulling some massive deadlifts, using both the barbell and dumbbells. This is where the two got together for a session and Shaw shared the video to his YouTube page.
“Deadlift day is the best day.”
The workout for the two strongmen began with 15 minutes of single-leg Romanian deadlifts and reverse hypers. Shaw’s coach, Joe Kenn, added some chains on a loaded barbell while Shaw and Peña completed mid-shin paused deadlifts. The weight began at 225 pounds and it increased each set by 40 or 50 pounds.
After the paused deadlifts, the lifters moved onto vert pull deadlifts. This focuses on the eccentric part of the lift. The barbell began on blocks and Shawn and Peña pinned their shins against a T-bar. This forced their shins to remain upright and applies more tension to the posterior chain.
“That starting position is what we’re trying to emphasize…If it’s another way to fortify my deadlift…I’ve got an open mind and am ready to learn.”
Brian Shaw and Gabriel Peña focused on the eccentric portion of the movement but also wanted to make sure to work on explosive strength. The workout ended with yoke walks. The duo focused on exercises that will be present during some of the major strongman competitions.
Shaw is not a competitor in the 2022 Arnold Strongman Classic. He will plan to compete during the 2022 World’s Strongest Man competition. This will take place from May 24-29 in Sacramento. Shaw has a chance to tie Mariusz Pidzianowski for five victories, which is the most all-time. Shaw finished second during the 2021 show. He will also host the third annual Shaw Classic in 2022, which will take place from Aug. 13-14 in Loveland, CO.
Peña was forced to miss the 2020 WSM with a heart issue. He was named an alternate during the 2021 show and could be looking for a big return this year.
Brian Shaw and Gabriel Peña showed off their elite strength in this workout and that means they are working to do some impressive things in 2022. It will be interesting to see where the two strongmen go from here.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Samson Dauda Looks Unreal Weeks Out From The Arnold Classic
Samson Dauda looks incredible heading into the Arnold Classic.
It looks like Samson Dauda is bringing his A game to the 2022 Arnold Classic. The British bodybuilder has been showcasing a top level physique in his last several stage appearances. He has put on some incredible performances winning the Prague Pro at the end of 2021. He also cracked the top three in the KO Egypt Pro and Romania Muscle Fest Pro. With his recent updates on Instagram it’s clear that Dauda could potentially pull off a major upset in March.
Potential is something that can’t be quantified. In terms of bodybuilding you can just see it. Some individuals just have that it factor, the kind of incredible natural gifts that can carry them to dominance. It’s clear that Samson Dauda is one of those blessed individuals.
Now while he may possess genetic gifts, make no mistake, Samson Dauda had to work hard to get to where he is today. Countless days in the gym, training not only his body, but his mind as well. The constant dieting to help his recovery and fine tune his physique. Dauda like any other bodybuilder has put in the work to achieve greatness.
Incredible Potential Realized
From the looks of things Samson Dauda has put in a ton of work prepping for the 2022 Arnold Classic. The British bodybuilder has been working with veteran bodybuilder and coach Milos Sarcev to help unlock his potential. It’s clear that Dauda has turned a corner and shows such incredible musculature it’s truly mind boggling.
3 weeks out
Here we can see Samson Dauda putting in some incredibly hard training to bring his best to the Arnold Classic stage.
London UK stand up we’re hungry ???
3.5 weeks out from the @arnoldsports
Let’s go ??
There’s no doubt about it, Samson Dauda could be a dark horse to upset a lot of competitors at the Arnold Classic.
Do you think Samson Dauda can top the top three?
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.
Arnold Schwarzenegger Pays Tribute To Director Ivan Reitman
Arnold Schwarzenegger worked closely with Ivan Reitman on many projects.
After a bodybuilding career that dubbed him the greatest of all-time, Arnold Schwarzenegger took his talents to the big screen. This is where he worked with director Ivan Reitman on many projects and the duo got to know each other well. After the passing of Reitman, Schwarzenegger took to Instagram to pay tribute to his former colleague and friend.
Reitman passed away at the age of 75 at his home in Montecito, CA on Saturday. The cause of death has not been specified at the time of the announcement. Reitman found great success directing comedies such as “Animal House” and “Stripes.” He worked with the likes of Bill Murray and John Belushi, along with Schwarzenegger, during his career.
Together, Ivan Reitman and Arnold Schwarzenegger put together “Kindergarten Cop” and “Twins,” which also featured Danny DeVito. On Tuesday, Schwarzenegger shared a heartfelt tribute to the director.
“Ivan Reitman is a legend. In Hollywood, he was bigger than life. He was comedy royalty.
In life, he was a mensch – a wonderful father and husband, a fantastic friend, a great human being. He was kind, he was generous, he was smart as hell, and he was always there for you.
I am devastated, and my thoughts are with the Reitman family.”
Arnold Schwarzenegger continued by describing how Ivan Reitman took a chance on him from the beginning. Schwarzenegger became a massive figure in bodybuilding and was able to use his impressive physique and charisma to put together a successful movie career.
“If you knew him, Ivan had a way of making himself a part of your story, and he certainly wrote a chunk of mine. I’ll always be grateful that he took a chance on this Austrian action-hero in a comedy during a time when the studios just wanted me to focus on finding new ways to kill bad guys, blow things up, and show off some muscles. I knew I could make it in comedy, but I needed someone else to know it to make it a reality. That’s why Ivan was a great director and friend: he could see something in you that other people didn’t, and he could help you show the rest of the world.”
Schwarzenegger ended his tribute by describing some experiences that the two had while putting together films.
“Making Twins, Junior, and Kindergarten Cop with Ivan was heaven for me. Spending the last few years working with him on Triplets, and once again seeing his passion and genius up close, was a joy. Just last week, I was talking about how excited I was to be on set again with Ivan this fall.”
Arnold Schwarzenegger remains an active voice in bodybuilding and beyond. It is clear the impact that Ivan Reitman made on his career and this led to a great tribute from the former bodybuilding champion.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Forget Masturbation, These 6 Things Affect Your Workouts Even More
If you’ve been around the fitness scene long enough, chances are, at some point, you’ve been told by a gym bro that fapping can lead to weakness and muscle loss. On top of that, wanking before a workout is considered a sin by broscientists around the world.
Since this article is about things that affect your workout performance more than masturbation, we won’t go into if you should or shouldn’t have sex/masturbate before a workout. We have covered this topic in its entirety in a previous article. Check it out here.
Things Which Affect Your Workouts More than Sex & Masturbation
Work Stress
Do you know what’s worse than masturbating before a workout? Thinking about your boss before and during your workouts. Excessive stress is a known factor of decreased performance in every aspect – physical and mental.
While a small build-up of stress before an intense workout, a race, or a competitive event can improve your performance and focus, the problem begins when you begin to remain anxious constantly.
Stress is known to release cortisol in your body which increases your body fat storage levels and reduces your muscle mass. Cortisol also abrupts the protein synthesis and tissue growth by reducing the production of growth hormone.
The good news is, exercise is known to be a great stress-buster. No matter how tired or busy you might be, you should never miss a workout session. Creating a pre-workout ritual like listening to your favorite music or doing breathing exercises can be effective ways of getting you in your zone.
You’re Not Sleeping Well
If you’re not getting 6-8 hours of sleep every night, you’re just running on fumes. If you’re not rested well, no amounts of pre-workout supplements or caffeine can turn your workouts into productive sessions.
Sleep deprivation can impair your body’s fat-burning mechanisms, disrupt the insulin response, and can even affect your decision-making processes. Don’t be surprised if you can’t establish a mind-muscle connection in the gym if you haven’t slept well.
If you’ve trouble falling asleep, following a routine that includes things like not using your phone in the bed or switching off the lights after 11 pm can be of help. Waking up abruptly from deep sleep can also be a cause of exhaustion in some cases. Invest in gadgets/apps which help you wake up gradually.
Poor Diet
No matter how hard you train, you’re not going to get anywhere if you treat your body like a dumpster. Following a simple diet plan is one of the most effective ways of staying on track.
You should be eating anywhere between 6-8 meals every day spread-out evenly at two-hour intervals. Your diet should consist of lean proteins, unprocessed foods, and vegetables.
One of the most overlooked aspects of a diet plan is water. Dehydration can cause fatigue, headaches, muscle cramps, and prolonged muscle soreness. Drinking at least a gallon of water is necessary if you desire optimal performance.
Your diet plan should be designed keeping in mind your daily macronutrient requirements as per your goals. Reading labels and tracking calories should become second nature if you’re serious about your gains.
Your Muscle Recovery Lacks
Taking a day off of the gym can feel like a crime especially when you’re in your 20’s but you need to remember that you can’t give in your 100% in the gym if you’re not feeling your best.
If you’re constantly sore, you should consider taking an extra day off. Training too hard without proper recovery can lead to a state of overtraining. Overtraining can be counterproductive as it can lead to muscle catabolism.
You should give your muscles at least three days to recover before training them again. Rest days are a blessing-in-disguise. Recreational activities like yoga, swimming, biking can give your muscles enough stimulation to help with recovery.
If you’re a serious lifter and are having troubles with your muscle recovery, you should consider using supplements. A protein, BCAA, and glutamine supplement can be game-changers in helping your muscles recuperate from your grueling workouts.
Genetics
Although hearing this might break your heart, genetics play a massive role in how your muscles develop. You might do the same calf exercises and lift the same weights as your training partner but there are no guarantees that your lower legs won’t remain the twigs they are while your buddy’s turn into full-brown bulls.
The good news here is, while you could have a genetically weaker muscle group, you can make up for it elsewhere. Your workouts should be designed around your genetic predispositions.
If you are slow-twitch muscle dominant, you’ll excel in exercises that require bursts of speed and power but will probably fatigue quickly. Getting to know your body takes a lot of time, and understanding what works for you takes even longer, so be patient.
Your Mental Health Needs Attention
Being under immense work or personal life pressure can kill your mood and motivation of working out but deteriorating mental health can impact every aspect of your life – both psychological and physiological.
Prolonged muscle soreness, fatigue, insomnia, anxiety, muscle, and joint pains, and decreased appetite are a few symptoms of deteriorating psychological health. If you are experiencing any of these symptoms, you shouldn’t wait for them to die down but should instead consult a professional at the earliest. Letting mental problems run for longer can worsen the situation.
Most of the therapists, in any case, will suggest some sort of exercise in your recovery program. Working out can release endorphins (happy hormones) which can help alleviate your mood and can induce a sense of well-being.
While broscientists confuse ejaculation with wasting testosterone, they hardly talk about the things which can actually hamper your growth inside and outside the gym. If you want to see gains, impress the bodybuilding gods by working on the things mentioned in the article.
How are your gains going? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
You’ll Be Surprised How Much These Instagram Fitness Models Earn
Check Out These Millionaire Instagram Fitness Celebrities
There are no arguments that Instagram is turning into one of the biggest social media platforms. Fitness junkies love following and double tapping their favorite athletes’ pictures on Instagram.
For these athletes, what started out as posting a few inspirational (or provocative) pictures of themselves online, turned into a lucrative business. Some of the female fitness athletes have built an empire backed by their loyal followers.
Once a fitness model earns a big enough following, she can earn anywhere between $5,000-$25,000 per sponsored post. This list is based on the number of followers of the models on the list, the number of sponsored posts they have done, their perceived brand value and the number of years they have been active on Instagram.
Paige Hathaway (Net Worth – $5.65 Million)
Paige Hathaway has been in the fitness industry for a very long time. Hathaway was one of the first “Instagram fitness chicks” and has endorsed brands like Shredz. Paige has 4 million followers on Instagram and is a hot target for brands looking to push their products on Insta.
Jen Selter (Net Worth – $3 Million)
Jen Selter has become incredibly famous thanks to her pear-shaped butt. Selter has 11.8 million followers on Instagram and makes frequent TV appearance to promote health and fitness. Jen, 24, is earning big bucks and is showing no signs of slowing down.
Ana Cheri (Net Worth – $4 Million)
Cheri started out as a Playboy playmate and has accomplished a lot since then. Ana has 11.1 million followers on Instagram. Cheri owns a gym with her husband and has her own swimwear line.
Michelle Lewin (Net Worth – $4 Million)
Michelle Lewin is one of the most recognized faces in the fitness industry. Lewin has 12.8 million Instagram followers and charges as much as $10,000 per sponsored Insta post. Michelle adds around 20,000 new followers on Insta every day.
Laci Kay Somers (Net Worth – $3 Million)
Laci Somers started out as an MMA ring girl and now has 9.2 million followers on Instagram. Somers’ fans followed her right from the MMA ring to Instagram. Laci had endorsement deals with Shredz, FitTea, and Flavor God seasonings.
Alexa Jean Brown (Net Worth – $2.5 Million)
Alexa Jean Brown is a blonde bombshell you should be following on Instagram. Brown is a mommy of two and has 1.9 million followers on Insta. Alexa is known for her pregnancy fitness guides.
Amanda Lee (Net Worth – $2.83 Million)
Amanda Lee has the perfect hourglass physique. Lee has also been called the blonde Jen Setler for her perfect rear. Scrolling through Amanda’s Instagram feed will become one of your favorite pastimes. Lee has 11.3 million followers on Instagram.
Abigail Ratchford (Net Worth – $3.42 Million)
Abigail’s Instagram feed is NSFW. Ratchford has 8.2 million followers on Instagram and she uses every inch of her 36DD-24-36 body to keep them entertained. Abigail’s role-play photos will leave you drooling.
Chantel Zales (Net Worth – $4.4 Million)
Chantel Zales is an A-list model and has 4.4 million followers on Instagram. Zantel has been featured in magazines like FHM and Maxim. Open this Latina’s Instagram Instagram feed and you’ll be hooked on for hours.
Kayla Itsines (Net Worth – $7.2 Million)
Kayla might be a surprise to most people on the list. Itsines has 8.7 million loyal followers on Instagram. Kayla has a “girl next door look” and she is cashing in on it by using her following to promote her bikini body guides.
*The actual net worth of these individuals may vary.
How much do you earn as compared to these athletes? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*header image courtesy of Instagram
The Glute Ham Raise Alternatives To Constantly Change Your Workouts
Put these glute ham raise alternatives into your workout for better gains.
Focusing on certain exercises we love can prove to pay off in the long run, but when it comes to the glute ham raise as a singular exercise, looking to those glute ham raise alternatives can diversify your workouts for the better. We all want the best when it comes to seeing gains and often times we stick to the same old exercises we know and love because it’s what comfortable.
But eventually our muscles get used to them and our growth plateaus, clearly something we all don’t want or need. By adding in alternative exercises we give ourselves the best benefit to seeing similar growth while also adding different workouts to the larger training program.
The glute ham raise is a solid exercise to work your posterior chain, mainly your hamstrings and glutes, but with the top glute ham raise alternatives in your routine, the gains you want to see most are right around the corner. Working the same muscles, in a different way, but sticking to the idea of supporting the posterior chain, what you will find is your workouts become more engaging and fun with only the best gains to show for it.
Let’s take a look at both the glute ham raise exercise and the best glute ham raise alternatives so you can see huge gains and mix up your workout. With the right exercises in your training program, all of those you want to see can be achieved in no time.
What Is The Glute Ham Raise?
The glute ham raise is a great exercise working mainly your hamstrings and glutes. It is highly effective in developing strength and muscular endurance perfect for seeing posterior chain gains.
By working to bend the knee and extend the hips, this targets your hamstrings so they will grow, but also see better range of motion and aid in functional movements. Great for adding to your leg day routine, this exercise is certainly not one to neglect (1).
Benefits Of It
The benefits of the glute ham raise are hard to ignore and will make you want to put this into your routine. As a highly effective workout, it would be a disservice not to give this exercise a go.
Benefits of the glute ham raise include:
Glute and hamstring development: By increasing strength and size in your hamstrings and glutes, you build better development for sport specific and functional movements.
Better posture: With this overall development, you work to strengthen muscles necessary for posture, so no more slouching and unfortunate pain caused by poor posture.
Back support: Strengthening those lower body muscles work to support your hips, and with stronger hips, comes a more supported back to increase gains in sport specific and functional workouts.
More power and speed: Both power and speed stem from your leg strength and by working on this overall development, you will see those performance goals take off.
Plenty of alternative exercises: The nice part about alternative exercises (which we will get into) are that you can target the same muscles and get the same benefits, all while changing up your workout.
Best Glute Ham Raise Alternatives
Let’s take a look at some of these glute ham raise alternatives in order to set you and your training plan up for success. With the right exercises, you can tackle all of those goals and really give yourself the best benefits possible, all while targeting the exact same muscles. Give these glute ham raise alternatives a try and really see what these can do for all your muscle building goals today.
1. Good Mornings
Good mornings follow the idea of hinging at the hips and allowing for better movement in the waist. You can make these harder by adding resistance bands, dumbbells, or a barbell to the lift for that added time under tension and resistance (2).
2. Single Leg RDL
Great for focusing on your glutes and hammies, the single leg RDL is a nice alternative to work on muscle imbalances and improve single leg stability. Able to increase lower body strength and size, this is a real challenge to put into your workouts (3).
3. Stability Ball Leg Curls
Great for those hamstrings, this is also relies heavily on your core and forces you to really focus on form. Great for working on stability and enforcing mind-muscle connection, this will give your hamstrings a wild ride to growth.
4. Glute Bridge Walkouts
This workout is a real challenge and really works those core and hip stabilizers. As a result of the stretching that occurs, you not only give your glutes a great workout, but also those hamstrings, both vital for the completion of the exercise.
5. Kettlebell Swings
Kettlebell swings are a great exercise and one totally worth doing, for they not only work your glutes and hamstrings, but many other muscles as well. A real full body exercise, this is most certainly one to build muscle and increase your heart rate for a really nice alternative (4).
Why These Alternatives Are Great
These glute ham raise alternatives listed above are great for a number of reasons, most notably being the fact they work the same muscles and will target them in unique ways. By allowing your muscles to become confused, you will trick them into growing so they can’t get used to the same old exercises. For your posterior chain, having exercises that allow for similar development as the glute ham raise keep the benefits like posture and injury prevention intact.
Wrap Up
These top glute ham raise alternatives can help you see much better gains so you only continue to sculpt and shred. By sticking to the same exercises, we don’t allow ourselves the opportunity to truly thrive, thus inhibiting our ability to see the best growth possible. These glute ham raise alternatives are exactly what you need to see success and will only produce the best physique for you, and one others will definitely envy.
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
McAllister, M.; et al. (2014). “Muscle activation during various hamstring exercises”. (source)
Vigotsky, A.; et al. (2015). “Effects of load on good morning kinematics and EMG activity”. (source)
Martin-Fuentes, I.; et al. (2020). “Electromyographic activity in deadlift exercise and its variants. A systematic review”. (source)
Lake, J.; et al. (2012). “Kettlebell swing training improves maximal and explosive strength”. (source)
Can You Safely Take Steroids? The Truth
Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.
The benefits and side effects of anabolic steroids are well documented.
However, is there a middle-ground whereby a person can take steroids in a safe manner?
Discover how a person can amplify/reduce the risk of steroids, by controlling a variety of different factors — and whether they are indeed safe.
FDA-Approved Steroids
During the 70s in the golden era, bodybuilders such as Arnold Schwarzenegger could simply book an appointment with their doctor and be prescribed steroids to aid their bodybuilding endeavors.
However, doctors ceased giving out prescriptions when the side effects of steroids became well known.
Furthermore, anabolic steroids are now classed as controlled substances and thus are illegal in many countries today.
Thus, several anabolic steroids that were once used in medicine to treat osteoporosis and cachexia are no longer used.
However, a limited number of steroids remain FDA-approved today, such as Anavar (Oxandrolone), Testosterone, Anadrol (Oxymetholone) and Deca Durabolin (Nandrolone).
Thus, medically the above steroids are considered safe — at least when taken in therapeutic dosages and under expert supervision to treat a medical condition. Yet, these same steroids remain illegal when taken for cosmetic/bodybuilding purposes.
Some Steroids Are Safer Than Others
The health implications of each anabolic steroid can vary. As a general rule, the more advantageous the steroid, the more side effects it will produce.
Testosterone perhaps is the exception to this rule, hence its popularity among beginners during a first steroid cycle.
Testosterone, Deca Durabolin and Anavar are some anabolic steroids that are mild.
However, steroids such as Anadrol, Trenbolone and Winstrol are considered harsh.
Equally, stacking steroids together will increase the severity of side effects.
Here is a list of the 7 main steroids used today in bodybuilding, in order of safest to most dangerous.
Safest
Testosterone
Deca Durabolin
Anavar
Dianabol
Trenbolone
Winstrol
Anadrol
Least Safe
This is just a general list and exceptions apply, thus someone may be genetically more susceptible to certain steroids versus others.
For more information on the safest steroids for bodybuilders, read this post.
Pharmaceutical Grade vs Underground Labs
The manufacturer of a product can also influence whether it is safe or not to take.
For example, a pharmaceutical-grade steroid produced by scientists in a certified and regulated laboratory is much safer than a dealer making the product in their own kitchen or basement.
This is why pharma-graded steroids fetch a significantly higher price on the black market, versus an underground lab product.
Minimizing Steroid Side Effects
It is possible to treat and minimize steroid side effects by using natural supplements and medications. For example, TUDCA (tauroursodeoxycholic acid) is a naturally occurring bile salt that can be taken in supplement form; and has been shown to reduce liver damage (1).
Thus, bodybuilders often take 500mg/day of TUDCA when taking hepatotoxic oral steroids — such as Winstrol, Dianabol and Anadrol.
Also, bodybuilders can supplement with 4-6g/day of fish oil to improve high-density lipoprotein (HDL) cholesterol values and decrease the risk of myocardial infarction. Some research suggests this can be beneficial for users suffering from high blood pressure; albeit ineffective in normotensive persons (2).
Less serious side effects such as hair loss and gynecomastia can also be treated, with bodybuilders taking DHT-inhibitors such as Finasteride to decrease scalp inflammation.
Also, bodybuilders can take aromatase inhibitors (AIs) and selective estrogen receptor modulators (SERMs) to prevent gynecomastia. However, users should be cautious about using AIs as they will reduce the conversion of testosterone to estrogen, and thus can exacerbate blood pressure.
SERMs are a more preferred option to prevent gynecomastia, as they inhibit estrogenic activity specifically in the mammary glands; as opposed to reducing total estrogen in the body.
Low testosterone post-cycle can result in men and women having decreased well-being, libido, energy levels and sexual function. Thus, by administering a PCT (post cycle therapy), typically being Clomid, Nolvadex, or/and Human chorionic gonadotropin (hCG); bodybuilders can restore their natural endogenous testosterone production faster — alleviating such side effects.
Moderation vs Abuse
Several steroids that are FDA-approved can cause minimal side effects in clinical settings; however, the same steroids taken by bodybuilders can result in myocardial infarction or cirrhosis of the liver.
The reason for this is — when a person has been prescribed steroids they are often taken in therapeutic dosages, and for a set amount of time.
However, bodybuilders can often be aggressive with their dosing and run extensive cycles (with some taking steroids all year round).
Thus, the safety of steroids also depends on if they are taken in moderation in sensible cycles; or whether they are being abused.
If someone is looking to start taking steroids they should be aware of the addictiveness of these drugs, and thus understand that coming off them may not be as easy as planned.
Genetic Factor
Some people are genetically predisposed to heart disease, kidney disease, or liver disease; and thus will be particularly vulnerable on steroids.
However, there are others who are genetic phenomenons and no matter how much they seemingly abuse their bodies with high dosages of steroids — their labs keep coming back as healthy, with numbers in the normal range.
Thus, 50mg/day of Anadrol may be excessive for one person; whereas 100mg/day may be perfectly tolerable for another.
This is the reason why regular checkups are vital when taking steroids, so you can see how your body is coping and responding to each drug.
Mr. Olympia competitors are a good example of athletes who have won the genetic lottery, not just in terms of their ability to build exceptional amounts of muscle — but also their ability to take large amounts of drugs without falling ill.
However, that is not to say steroid-using bodybuilders don’t ever fall ill or die, because it does happen.
Steroids Shorten Lifespan
There is research suggesting that anabolic steroids can shorten a person’s lifespan.
In one study, mice who were given anabolic steroids for 6 months experienced a significantly shorter life duration, compared to non-treated mice (3).
In another study, male steroid users were over 3x more likely to die after a 7 year period than non-steroid users (4).
The number of fatalities still remained relatively small (only 1.3% of steroid users died). However, a 7 year follow-up period is only a short period of time.
Many Can Take Steroids and Live Long Lives
Although steroids are potentially dangerous and there is evidence for a shorter life expectancy — many do take steroids and live long lives.
Here are some examples of classic bodybuilders who are still alive today (at the time of writing): Arnold Schwarzenegger (age 74), Lou Ferrigno (70), Robbie Robinson (75), Frank Zane (79), Tom Platz (66), Mike Katz (77).
Also, Franco Columbu died at 78 years, Serge Nubret (72) and Dave Draper (79).
Furthermore, these were bodybuilders taking steroids at a time when no one had established their safety. Some bodybuilders even report taking a handful of Dianabol pills and swallowing them — instead of precisely tracking their dose.
Today, bodybuilders are able to mitigate the risks due to better knowledge of the compounds and careful dosing.
Thus, ex-steroid users (who are currently of old age) are living proof that some are able to take steroids safely long-term.
Medical Supervision
It is not merely genetics as to why the majority of IFBB bodybuilders can take steroids and remain unscathed. This is because they are constantly being monitored by some of the best medical professionals.
Treating hypertension or rising ALT/AST enzymes early can be the difference in saving a person’s life.
The average man may not be able to hire world-class doctors; however, the concept of regularly getting checkups and labs monitored is crucial and a wise investment in their long-term health.
Note: Our clinic can connect you to doctors with elite knowledge regarding anabolic steroids, such as Dr. Touliatos, who provides affordable consultations for harm reduction. See our About page for more information.
Counterfeit Steroids
As anabolic steroids are illegal and cannot be prescribed for cosmetic purposes, bodybuilders’ only option is to purchase them on the black market.
One study found that 37.5% of “steroids” on the black market contained different substances to what was listed on the label (5).
Some of these hidden ingredients can be dangerous, putting steroid users at risk. In most instances, it will be dealers swapping expensive compounds like Anavar (Oxandrolone) and sneakily substituting it for a cheaper compound like Dianabol (Methandrostenolone) — to increase their profit margin.
Thus, it is important for users to test the substance before taking it; otherwise, you cannot know whether the pill you’re swallowing or the liquid you’re injecting is genuine/safe.
Legal Implications
Even if someone is taking steroids and in good health, due to the illegality of these compounds — there is a risk of going to prison.
In the US, being in possession of anabolic steroids can result in a minimum fine of $1,000 and prison time of one year (as a first offense).
If caught selling steroids, the maximum fine is $250,000 and 5 years in prison.
For repeat offenses, fines and prison time double.
Thus, anabolic steroids are never 100% safe in terms of staying out of prison and avoiding a criminal record.
Risks of Injecting
Injecting in the wrong location can result in paralysis or death.
Thus, although it could be argued that injectable steroids are safer in regards to having decreased hepatotoxicity — administrating them is potentially lethal to the inexperienced.
Also, needle contamination is another risk and thus users should be wary of hygiene and sharing of needles.
Secondary Side Effects
Although the heart and liver are the most important organs to protect when taking steroids, there are multiple secondary side effects that can trouble users.
Thus, although someone may be able to take steroids ‘safely’; such issues may affect their quality of life or relationships.
Here is a list of troublesome, albeit not dangerous side effects:
Infertility
Acne vulgaris
Low testosterone
Gynecomastia
Bloating
Testicular atrophy
Anxiety
Depression
Increased aggression
The psychological impact of the above should not be underestimated, considering that over 47,000 people died of suicide in the US in 2019 (6).
Anabolic steroids are arguably just as dangerous psychologically as they are physically.
The comedown and significant reductions in testosterone can have detrimental effects to ‘feel good’ neurotransmitters in the brain, such as dopamine (7) and serotonin (8) .
Roid Rage
The reason why men are naturally more aggressive than women is because they have higher testosterone levels. Thus, theoretically, as steroids cause higher testosterone levels, aggression should also increase.
This can potentially be unsafe for the steroid user or those around them. If someone is already angry/aggressive/violent, then taking steroids may exacerbate such behaviour; making steroids unsafe from a psychological perspective.
Research however shows that ‘roid rage’ is not a common side effect, albeit men with preexisting psychopathology could be vulnerable (9).
Diet
A person’s diet can also exacerbate or blunt the effects of steroids. For example, if someone is taking a hepatotoxic steroid, such as Anadrol, and drinking excessive amounts of alcohol; there is a greater risk of hepatic damage.
Equally, if someone takes a cardiotoxic steroid such as Trenbolone, and has a diet rich in unsaturated fats and reduced sodium; their blood pressure will be lower than someone binging on junk food.
Can Women Safely Take Steroids?
Women are vulnerable to the same cardiac and hepatic risks as men when taking steroids.
However, one of the biggest concerns with women is preventing masculinization. Thus, they are very limited in regards to which steroids they can take without experiencing: irregular periods, clitoral hypertrophy, deepened voice, hair loss (on the scalp), hair growth (on the body) and a wider jaw.
Anavar and Anadrol however have shown to be effective steroids in preventing virilization, whilst promoting muscle gain and fat loss. These are both FDA-approved and have proven to be safe when taken in therapeutic dosages under expert supervision.
Conclusion: Can You Safely Take Steroids?
One person may be able to safely take steroids long-term and remain in good health.
However, another person may end up in the hospital or die from taking steroids in the short-term.
Thus, overall safety is dependent on the genetics of the person and how their body responds to steroids. It is very much a roll of the dice.
However, some universal rules still apply:
When anabolic steroids are taken without a medical need, health will decline
Higher dosages and excessive cycles will increase damage
A shorter life expectancy is likely
The potency/harshness of the steroid will determine the level of risk
Stacking multiple steroids together will increase damage
Buying steroids on the black market can be unsafe
Legally, it is not safe to purchase steroids (in almost every country worldwide).