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Milos Sarcev Shares Rare Footage of 1997 Night of Champions
Milos Sarcev has released rare footage of the 1997 Night of Champions.
It appears that bodybuilding legend Milos Sarcev has released rare footage of the 1997 Night of Champions. The video features some classic bodybuilding battles at one of bodybuildings most prestigious shows that ran from 1978 to 2004.
There’s nothing quite like the best facing the best. In any sporting endeavor watching a superior competitor over one inferior opposition can be exhilarating. But you know what’s even more entertaining? Watching the best athletes compete against others on the same level to determine who is number one. Many bodybuilding shows represent this very notion. Of course there’s the Olympia and the Arnold Classic. But years ago there was another event that celebrated champions facing champions.
It was dubbed the Night of Champions.
Champion Versus Champion
The Night of Champions featured some of bodybuilding’s best and brightest. The event took place from 1978 to 2004.
The event would eventually come to be known as the NY Pro. Before then however the illustrious event gave us top champions like Robby Robinson, Chris Dickerson, Lee Haney, Lee Labrada, Dorian Yates, Kevin Levrone, Ronnie Coleman, Jay Cutler, and Victor Martinez just to name several. The winner of the shows gave a good indicator of how high level a competitor was. Many of those athletes would go on to win the Olympia.
The competition at the Night of Champions was fierce. It’s what made the title so meaningful in the first place. The athletes who competed at the show were some of the best of the best. One such competitor was bodybuilding legend Milos Sarcev.
Always bringing a great physique to the stage Milos Sarcev was a tough out for every bodybuilder in his day. That fact was showcased in 1997 when he went head to head with another bodybuilding great Chris Cormier. The two battled it out for top honors, but it would be Cormier who reigned supreme.
Despite coming in second in 1997, Milos Sarcev gave Chris Cormier all he could handle. In fact Sarcev recently released rare footage of the event on his YouTube channel.
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What do think of this rare footage of the Night of Champions?
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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.
Natalie Richards Crushes PR With 385.8-Pound Squat
Natalie Richards continues to set some new personal marks in the gym.
The list of up-and-coming names in powerlifting keeps getting longer and Natalie Richards is one to keep an eye on in 2022. She continues to show that she is a force and that continued on Monday. This is when she shared another PR that she has been working to improve.
Richards shared a video on Instagram of a 385.8-pound squat. This was good enough to take down her previous record and start the year off with a bang.
“Okay based on how 165 moved I did not think I was about to grossly overshoot my single ahaaaaa ?? once I figure out my 45 problems with squat it’ll be fine. It is cool to bust out a random PR mid volume, but also I’m so angry with this grind ? ?Eh, 175/387 @ 58/129 body weight@anchor_power we shall take it for now”
Natalie Richards explains in her caption that she believes there is work to be done. It is not a bad start to hit a new PR despite being unhappy with how the session went. Richards also disclosed that she weighed 129 pounds at the time of the lift.
This is the weight that Richards was while competing during the 2021 USAPL Virginia Pro. At this event, she was able to put on a record-setting performance. She finished as one of the top lifters at the event.
During this training session, Natalie Richards stepped up to the bar with knee sleeves and a lifting belt. This lift came in the middle of her routine. Richards Bega with two sets of three of 320 pounds and finished with two sets of five with 287 pounds. This was an impressive feat and shows that there could be some more big things coming.
Richards has captured four gold medals in her career to this point. The first came during the 2019 USAPL Fall Festival of Power. In 2020, Richards won two during the USAPL North Carolina Qualifier and USAPL SC State Championship. Finally, her most recent came during the 2021 USAPL Carolina Primetime.
It is unknown which competitions Natalie Richards plans to take part in this year but she has already set a new PR in one lift. There could be some more personal records going down soon. This will be before she takes the stage to potentially build on other records she currently holds.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Chris Bumstead Wins Gymshark’s “STRENGTH TEST” Against Other Elite Athletes
Chris Bumstead completed the heaviest shoulder press in the end.
It is no secret that Chris Bumstead has incredible strength and it is always entertaining to see it in action. The three-time Classic Physique Olympia champion recently participated in a Strength Challenge against other Gymshark athletes. In the end, it was Bumstead who was victorious.
A group of big name fitness athletes took place in the challenge. This includes bodybuilding and CrossFit competitors. Because of their different backgrounds, the athletes agreed to use the standing push press as the exercise. David Laid explained at the beginning of the video that this is an exercise that is the perfect middle ground between bodybuilding and CrossFit.
Athletes took turns completing a one-rep max lift with the weight being increased each round until there was one left standing. The lift had to be performed in a singular motion with elbows locked out at the top. The full results from the competition can be seen below and the video is posted to Gymshark’s YouTube page.
Full Results
Chris Bumstead – 120 kilograms (264.5 lbs)
Noah Ohlsen – 110 kilograms (242.5 lbs)
George Bamfo Jr – 110 kilograms (242.5 lbs)
Julian Marquez – 110 kilograms (242.5 lbs)
Ashton Hall – 110 kilograms (242.5 lbs)
Will Tennyson – 100 kilograms (220.5 lbs)
Jah’Son Patterson – 80 kilograms (176.4 lbs)
Elika Bang – 60 kilograms (132.3 lbs)
David Laid – 50 kilograms (110.2 lbs)
Chris Bumstead entered as the favorite to win this competition and even joked about his advantage in weight.
“I only have like 80 pounds on everyone so I really hope I don’t lose this.”
Bumstead recently returned to training after battling COVID-19. He is carrying less weight this offseason than he usually does because of the virus but his muscle tone and body fat percentage remain at a normal level. It is clear that his strength has not wavered either.
Other Competitors
David Laid has built site the following on social media and this has helped him grow in the fitness industry. He was battling an injured elbow during this contest that he hurt while arm wrestling. Noah Ohlsen is one of the best CrossFit competitors in the sport. He finished second to Bumstead by completing a 110kg lift.
George Bamfo Jr. and Ashton Hall are other big names that have gained recognition on social media because of their shredded physiques. Both were able to complete the 110kg lift, along with Julian Marquez, but could not reach 120kg and take down Bumstead.
Will Tennyson has made a name for himself on YouTube performing different challenges and workouts. Tennyson has a great mind for fitness and always performs lifts with great form. He bowed out after competing a 100kg lift. Trainers Jah’Son Patterson and Elika Bang round out the list of competitors who were seen in the video.
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Killing Protein Farts – How to Prevent Gas from Protein Shakes
Killing Protein Farts – How to prevent gas from protein shakes
You’re 3 squats in to a set. You’re stomach starts twinging, reacting to your core being tight, pushing against what feels like rolling bubbles in your gut. The guy or girl behind you is close enough to hear the drama that is about to unfold. On the final rep, you can’t hold it.
The blast travels far, the noise deafeningly awkward. You either stand proud and pray it goes unnoticed, or run to the darkest corner of the gym dragging any methane along behind you like a floaty tail.
PROTEIN FARTS
Protein is your key to muscle. And, we’re here to tell you that not all protein is created equal. We’ve been using, or some of us have, vegan protein for a while. Generally most people will find one of the biggest factors of bloating (and protein farts) from protein is lactose…and guess what contains no lactose…
Now, don’t go crazy here, we’re not saying one protein is better than another. Don’t rip your little vest off just yet.
LOL VEGAN PROTEIN?!
When it comes to protein sources, so many lifters and athletes will turn their nose up at vegan protein. “LOL”, might be a common response. But, for those looking to dial in their protein consumption and align it even more with their training goals and ass leak prevention, Vegan protein shouldn’t be ignored.
Don’t worry, we’re not about to tell you to meat is murder, or how being vegan is ‘the only way maaaaaan’ either (seriously, the author just demolished a chicken and mozzarella sandwich).
We also recognize that whey protein is absolutely key, and won’t ever be replaced by vegan protein.
When Vegan Protein Makes Sense…
Vegan protein isn’t just good for reducing gas and protein bloat, it has some other benefits and times where it could be useful for you.
Preventing excess fat gain
Simply put, vegan proteins are derived from plants. Whey is derived from milk. This means, that most whey protein will contain saturated fats and have a higher calorie content than plant based alternatives.
Plant based or vegan proteins may lead to further metabolic benefits, due to the fact that our bodies require more energy to break down plant proteins than a standard whey protein.
Minimising bloat and preventing gas from protein shakes
Another piece of simple science, but whey protein contains lactose due to the fact it is derived from dairy. It’s this that is the normal reason for people to experience bloating from protein, and can happen to anyone, even if you don’t have any issues with lactose digestion. Plant proteins have a far less inflammatory effect on the stomach. [1]
Vegan proteins can be a great way to cut the gas you’re experiencing. Especially if you’ve tried a another form of whey and its still not curbed it.
Similar Gains to Whey
A study on pea protein found that males who supplemented twice per day, saw a 20% increase in the thickness of their bicep muscles. This study, showed that those on a placebo only saw an 8% increase. This growth was surprisingly nearly the same as whey protein.
Similarly brown rice protein supplementation led to an increase in bicep size of 12% over an 8 week period. The subjects here supplemented 3 times per week after weight training. [2]
Recommended Vegan Protein – National Bodybuilding Co. Full Prep
Other Types of Protein
The supplement industry is booming with choice, and it’s set to continue growing. With as much as $32 billion predicted to be spent on supplements in 2021. This boom has led to the rapid growth and development of new products, some which are gimmicky, some which are useless and some which can actually give you some sort of value.
You cannot dispute whey protein has bigger amino acid profile, and contributes to recovery due to the fact it has quicker bio availability. BUT, for combating protein bloating and slowing down on the tracksuit tearing protein farts a change of protein is required.
Whey Isolate to Combat Bloating
So, if you’re not sold on a plant protein, then you could always try whey isolate. This does still contain lactose, however is more refined and so should help reduce the gas your experiencing from your protein shakes.
Again, it’s the lactose that is likely the issue. But give whey isolate a try if you’re wanting to keep your protein source as animal based and not already tried it.
Recommended Transparent Labs Grass-Fed Whey Protein Isolate
References:
Overduin J, Guérin-Deremaux L, Wils D, Lambers TT. NUTRALYS(®) pea protein: characterization of in vitro gastric digestion and in vivo gastrointestinal peptide responses relevant to satiety. Food Nutr Res. 2015;59:25622. Published 2015 Apr 13. doi:10.3402/fnr.v59.25622
Babault N, Païzis C, Deley G, et al. Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein. J Int Soc Sports Nutr. 2015;12(1):3. Published 2015 Jan 21. doi:10.1186/s12970-014-0064-5
Kalman DS. Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates. Foods. 2014;3(3):394-402. Published 2014 Jun 30. doi:10.3390/foods3030394
Sonia Isaza Profile & Stats
The biography, life, and accomplishments of Sonia Isaza
Photo via @niaisazaoficial Instagram
Sonia Isaza is a Colombian bodybuilder and fitness model with an amazing physique. Starting out as a model, she transformed her physique to competition ready and shares her journey with her massive following on social media.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Sonia Isaza
Weight
Height
Date Of Birth
115-125 lbs.
5’3”
09/24/1988
Profession
Era
Nationality
Bodybuilder, Fitness Model
2010
Colombian
Photo via @niaisazaoficial Instagram
Biography
Born in Colombia, Sonia was always active and stayed as healthy as she could. Throughout her teen and high school years she was content with life, but her early-20’s saw a change in that mindset. She wanted more. She wanted to push herself to see just how far she would go. She began going to the gym and slowly over time transformed her physique.
In the mid-2000’s, she moved to the United States and settled in California. Her lifestyle was that of a competitive bodybuilder and she sought to always try and perfect her fitness and lifestyle routines. Fairly soon after, she started on social media and without even trying, began to build a larger following. She now uses her platform to motivate others so they too can have a physique like Sonia herself.
Training
Sonia’s training revolves around using a variety of exercises. For those lower body muscles, she puts an emphasis on her quads and glutes while upper body is abs with a focus on building those surrounding muscles. A favorite machine of Sonia’s is the smith machine, for she can perform many exercises while also focusing on toning.
Abs are a key part of her routine and she believes in a traditional approach to a strong core. For reps, she will do around 10-15 per exercise and really push the variety, either focusing on crunches or other bodyweight exercises, but also working with cables and machines as well.
Photo via @niaisazaoficial Instagram
Nutrition
Sonia puts an emphasis on whole foods and works incredibly hard with her diet. Balancing out her macronutrients is key in staying on track and she will indulge in a cheat meal here or there. For the most part, her diet is clean, whole, and one to keep her moving at maximum capacity.
Supplementation
Along with a solid training routine and nutrition plan, Sonia focuses on supplements to give her that extra boost. While she uses her own supplements of choice, some key products to note are protein powders, pre-workouts, and BCAAs. These will ensure a well-rounded routine for pre-, mid-, and post-workout gains. To optimize health and wellness, a multivitamin and omega-3 supplements are key for ensuring you stay in the gym and grinding away.
Abby Pollock Profile & Stats
The biography, life, and accomplishments of Abby Pollock
Image via Instagram @abby
Abby Pollock is a social media fitness celebrity born on 15 October 1994 in Toronto, Canada. Her not-so-humble fan following (710K followers on Instagram and 898K subscribers on YouTube) is a result of her motivational and instructional posts, humility, and total transparency with her followers.
Below is a complete breakdown of Abby Pollock’s profile, stats, biography, training, and diet regimens.
Full Name: Abby Pollock
Weight
Height
Date Of Birth
150-160 lbs
5’7″
15/10/1994
Division
Era
Nationality
Physique Competitor
2010
Canadian
Image via Instagram @abby
Biography
Abby Pollock was not always the fitspo people know her as today. She suffered severely from under-eating while growing up. Although Pollock was always active and involved in sports, she wanted to be skinny.
By the time Abby Pollock entered grad school, she was 20 lbs underweight and was struggling with symptoms of anorexia (lack of appetite) and bulimia (binge eating followed by purging; and excessive concern with body shape and weight).
Abby was struggling in school at the time and was in a bad relationship. As a result, she used food as a “safe space.” Without any prior dieting knowledge, Abby decided to limit her daily calorie consumption to 1,000 kcal with the goal of remaining skinny.
Abby Pollock used MyFitnessPal to track her diet and calorie intake and ensured she did not eat more than the bare minimum required to function throughout the day. Meaning – despite her hectic study schedule and regular cardio training, Abby restricted her diet to 900-1000 calories per day.
As Pollock lost weight through her restrictive diet program, she became obsessed with losing more. In the process of losing more weight, she progressed from simply eating “clean,” to eating a paleo diet of raw foods.
Entering The Fitness Lifestyle
Her typical diet routine included having a vegetable smoothie for breakfast and then eating a small salad for lunch and dinner. After following the calorie-restrictive diet plan for a while, Abby Pollock realized she was always tired and running low on energy. It was then she realized she needed a lifestyle change.
The final nail in her old diet plan’s coffin came when, in 2013, she found out that her father had terminal cancer. This terrible news, combined with issues in her love life caused Abby to look for a way out of her suffering (both emotional and physical).
On being asked about this period, Abby says, “I was done playing the victim.” She decided to turn her life around and planned to make big modifications to her diet and training routine.
Being a fitness noob herself, Abby Pollock hired a personal trainer and nutritionist to create a workout routine and high protein diet to help her physique transformation.
To kickstart her transformation journey, Abby increased her calorie intake to 2,000 kcal per day. Her workout program was focused on adding muscle mass to her thin frame.
Lifting weights and eating right helped her carve the physique of her dreams.
Becoming a Social Media Sensation
While undergoing her transformation, Abby Pollock started posting about her journey and experiences on her social media channels. Unexpectedly, her story resonated with a lot of people, and she started attracting attention.
Abby also landed interviews with some big women’s lifestyle magazines – talking about her story and explaining how she changed her life around. This took her fan following to the next level.
Once she built a decent following on Instagram, she began posting motivational videos and photos. Abby wanted to use her platform to help other women struggling with their weight.
Her soaring popularity led her to start a YouTube channel. Abby Pollock started making training, nutrition, and lifestyle videos to reach out to a larger audience. Abby’s videos were warmly received, and she turned into a fitness sensation.
Image via Instagram @abby
Training
Before Abby Pollock started following a personalized training program, she was doing two hours of cardio a day. The high cardio activity combined with her low-calorie intake put her in a calorie deficit. Abby was burning more calories in a day than she was consuming, meaning – she could not build the body she wanted.
After discussing her goals with her trainer, Abby switched to doing two shorter cardio sessions per week instead of the two long hours of cardio every day.
Pollock also added resistance training to her workout regimen to help her build muscle mass. Abby performs four weightlifting workouts per week. Her training philosophy includes lifting as heavy as possible without compromising her form.
Once she put her new training program and approach into motion, she noticed impressive gains in her glutes and quads. According to her, she was building the body that she had always dreamed of, with the weighted exercises she had always feared.
Training Routine
Abby Pollock hits the gym four times a week and her workouts last anywhere between 45-60 minutes. Her four-day training routine includes:
1. Lower Body
Squat: 3 sets of 12-15 reps
Step-up: 3 sets of 12-15 reps
Hip Thrust: 3 sets of 12-15 reps
Dumbbell Stiff-Legged Deadlift: 3 sets of 12-15 reps
Reverse Lunge: 3 sets of 12-15 reps
Standing Smith Machine Calf Raise: 3 sets of 15-20 reps
2. Back and Biceps
3. Shoulders and Triceps
Seated Dumbbell Press: 3 sets of 12-15 reps
Lateral to Front Raise: 3 sets of 12-15 reps
EZ Bar Upright Row: 3 sets of 12-15 reps
Dumbbell Shrugs: 3 sets of 12-15 reps
Cable Press-down: 3 sets of 12-15 reps
Diamond Push-up: 3 sets of 12-15 reps
Dumbbell Kickback: 3 sets of 12-15 reps
EZ Bar Skullcrusher: 3 sets of 12-15 reps
4. Lower Body
Barbell Squat: 3 sets of 12-15 reps
Lunge: 3 sets of 12-15 reps
Cable Pull-through: 3 sets of 12-15 reps
GHD Extension: 3 sets of 12-15 reps
Hip Thrust: 3 sets of 12-15 reps
Seated Calf Raise: 3 sets of 12-15 reps
Image via Instagram @abby
Nutrition
After following a balanced diet for years, Abby Pollock has arrived at the ideal calorie value she needs to consume every day to keep her physique in shape.
Abby follows a flexible diet that allows her to eat whatever she wants as long as it fits her daily calorie needs. She also focuses on her daily macronutrient needs and consumes a healthy dose of carbs, protein, and fat in each meal.
Apart from flexible dieting, Abby also incorporates intermittent fasting into her regimen. She fasts for 16 hours a day which is said to increase the body’s capabilities of using stored energy.
Abby Pollock’s four meal diet program includes:
Meal One
Scrambled eggs with ground turkey and vegetables
Snack: An apple with baby carrots
Meal Two
(‘Chocolate oats’) Oatmeal, egg whites, almond milk, cocoa, and stevia mixture
Meal Three
Spaghetti squash with ground turkey, vegetables, and cheese sauce made from almond milk and cheddar
Meal Four
Protein ice cream made with protein powder, a banana, almond milk, and ice.
Building Power With The Clean And Press
Introduction To The Clean And Press
There is absolutely no doubt that the clean and press is the king when it comes to building explosive power. There are very few resistance exercises that compare to the clean and press for power development. As well as building power, the clean and press has the potential to increase endurance, strength, coordination, and cardiovascular capabilities.
Power is simply a combination of strength and speed and being powerful can have a whole host of benefits – specifically for those who regularly participate in sport. It is also a useful addition for general strength and circuit training.
Do be aware that the clean and press is a technical lift and therefore, be willing to spend a good amount of time practicing technique with lighter weights. It would be unwise to immediately load the barbell with heavy weights and attempt the clean and press without having laid the foundations for the movement first.
Clean and Press Benefits
The clean and press is an Olympic lift which requires action from a whole host of muscles. Firstly, the muscles of the legs – the glutes, quads, hamstrings and calves – must contract powerfully to transfer power into the bar and then power up to a standing position. The muscles of the upper body – like shoulders, chest, back and arms – contract to pull the bar high in the clean and assist in driving and stabilizing the bar during the press.
Additionally, all the muscles of the core contract to stabilize the body throughout the movement (1). Due to the explosive nature of the clean and press, there are many forces at work which the body must deal with in order to successfully complete the movement from start to finish.
As mentioned, power-based exercises are of high importance for athletes and individuals who participate in sport. Specifically, if the sport involves quick bursts of activity – such as sprinting and jumping – power exercises, such as the clean and press, are essential (2).
Even for those who do not necessarily participate in a sport, the clean and press can be highly beneficial. As made clear, the movements of the exercise place a great demand on a vast number of muscles the length and breadth of the body. As a result, a high number of calories are burned and the muscles are forced to adapt and improve.
A high calorie burn can be specifically beneficial for those who are looking to lose weight. This is because, for weight loss to occur, a calorie deficit must be established. Burning a high number of calories will contribute towards this.
Clean and Press Form
For the clean and press, start by placing the feet directly under the hips. Ensure that the bar is close to the shins when stood upright – a distance of approximately 2 inches from the shins will suffice.
Push the hips backwards so that the trunk tips forward, reach down and grab the barbell with an overhand grip. The hands should be approximately shoulder width apart on the bar.
Before lifting, drop the hips, drive the chest up, lift the head and brace the core muscles tightly.
When lifting, drive hard through the heels and look to drive the knees back. Wait until the bar is slightly above knee height before powerfully extending through the hips and simultaneously pulling the bar upward. Be as rapid as possible with the pull and ensure to keep the bar close to the body throughout.
Drop under the bar quickly and catch it on the shoulders while keeping the elbows high. Drive hard through the heels and rise up to standing.
Take a moment, brace the core once again before quickly dipping the hips and pressing the bar directly over the head. Once again, be as fast as possible with this motion.
Common Clean and Press Errors
Although there are a number of benefits associated with the clean and press, if performed incorrectly, the chance of sustaining injury is relatively high. Analysis shows that the spine, shoulders and ankles are most at risk of injury during the clean and press (3). There are a number of errors which may result in injury, if not rectified.
Shifting Too Far Forward
During the exercise, the weight should remain on the heels at all times otherwise, it is easy to tip excessively far forward which may increase the chances of a forward fall and consequent injury.
Often, an inability to keep the weight on the heels results from a lack of mobility around the ankles. Therefore, if an individual finds that they are consistently coming forward in the clean (or in any squatting exercise), it would be worthwhile focusing on increasing ankle mobility which has been found to have a positive impact on squatting ability (4).
Rounding The Back
Failure to engage essential core musculature or lifting with the spine rather than the legs can lead to spinal rounding. A combination of the forces generated and lower spine rounding can cause serious injury to the spine.
A herniated disc (often referred to as a “slipped disc”) can be a very painful and restrictive injury which can take a long time to recover from (5). To avoid this injury, ensure the back is flat during the entirety of the movement – if this is not possible, strip the weight from the barbell and focus on improving technique. Additionally, improving one’s core strength may help to resolve this issue.
Grip Position
The final error to be aware of is placing the hands too wide on the bar. Not only will this place excessive tension on the wrists but it may also lead to a shoulder strain. The grip should be no more than 2 inches wider than the shoulders.
It is recommended to spend time warming up the wrists and shoulders before starting cleans and presses. Taking time to improve the joints range of motion will not only help with exercise performance but will also reduce the risk of sustaining injury.
Clean and Press Variations and Application
There are a number of clean and press variations that can be completed to align with current levels of fitness, gym experience and abilities.
As suggested, beginners and novices should start with a light bar and focus on technique first. Preferably use a room with mirrors so that it is possible to see how well the body is moving. Alternatively, film a number of reps and watch the video back and assess.
It is possible to complete the clean and press with a dumbbell as well as with a barbell. Undoubtedly, the barbell clean and press is most demanding in terms of strength and power as it is possible to significantly load the bar up. This is partly because the barbell provides stability during movement.
With dumbbells, both sides must work independently of each other which prevents the stronger side dominating and driving the movement. Additionally, dumbbell exercises are a lot more challenging to stabilize. This may be thought of as a negative thing, however, a decreased stability actually forces the core muscles to contract more powerfully to control the movement.
A final benefit of dumbbell exercises is that the movements can be performed unilaterally (one arm at a time). Once again, this will place a greater demand on the core as balance and coordination become more of a test.
If looking for an additional challenge, look to superset the clean and press with a second leg based exercises (such as squats or lunges). A superset involves performing two exercises back-to-back with no rest in between. Supersets are ideal for time-saving but most importantly help to drive up strength levels and increase calorie burn.
Finally, the clean and press can be added into a high intensity circuit to contribute towards the calorie burn and for improving one’s cardiovascular capacity. The clean and press is the perfect circuit training exercise as it is a demanding full body exercise.
Here is an example of a very simple circuit incorporating the clean and press:
Exercise
Time / Reps
Treadmill Run / Elliptical
4 minutes
Clean and Press
8 reps
Repeat
x 4 – 6
Clean and Press Safety
Those who have experienced injury to a joint or have problems with the neck, back, shoulders, wrists, hips, knees or ankles, should consult a medical professional before proceeding. Additionally, due to the high number of forces at play, this exercise is not recommended to those who are pregnant.
Finally, should sharp pain ever be experienced during the exercise, stop immediately. Sharp pain is an indication that damage is being done and therefore, exercise must cease and a medical professional consulted, if pain persists.
Final Word
Although the clean and press is a highly technical lift, it is certainly one worth learning considering the vast array of benefits it can bring and the number of ways it can be utilized. Caution should be exercised however and time dedicated to learning the movements required – especially for beginners.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References:
1-Calatayud, Joaquin; Colado, Juan C.; Martin, Fernando; Casaña, José; Jakobsen, Markus D.; Andersen, Lars L. (2015-11). “CORE MUSCLE ACTIVITY DURING THE CLEAN AND JERK LIFT WITH BARBELL VERSUS SANDBAGS AND WATER BAGS”. International Journal of Sports Physical Therapy. 10 (6): 803–810. ISSN 2159-2896. PMC 4637915. PMID 26618060.
2-Hoffman, Jay R.; Cooper, Joshua; Wendell, Michael; Kang, Jie (2004-2). “Comparison of Olympic vs. traditional power lifting training programs in football players”. Journal of Strength and Conditioning Research. 18 (1): 129–135. ISSN 1064-8011. PMID 14971971.
3-Aasa, Ulrika; Svartholm, Ivar; Andersson, Fredrik; Berglund, Lars (2017-2). “Injuries among weightlifters and powerlifters: a systematic review”. British Journal of Sports Medicine. 51 (4): 211–219. doi:10.1136/bjsports-2016-096037. ISSN 1473-0480. PMID 27707741.
4-Kim, Si-Hyun; Kwon, Oh-Yun; Park, Kyue-Nam; Jeon, In-Cheol; Weon, Jong-Hyuck (April 7, 2015). “Lower Extremity Strength and the Range of Motion in Relation to Squat Depth”. Journal of Human Kinetics. 45: 59–69. doi:10.1515/hukin-2015-0007. ISSN 1640-5544. PMC 4415844. PMID 25964810.
5-“Herniated disk: MedlinePlus Medical Encyclopedia”. medlineplus.gov.
3 Recovery Basics For Hard Lifters
There are some easy ways to recover after a hard workout!
We all want to look like epic Greek statues. The kind of physique that can hold it’s own in a colosseum. Interestingly though, the best physiques aren’t made solely from lifting hard and pushing your limits. You also need a recovery component.
In fact, all the training you do means nothing if you can’t recover from it. There’s something to be said about working hard, but don’t forget about resting hard.
Ultimately, when you train, you have to provide a strong enough stimulus or signal for your body to change and adapt. To provide that signal, your training has to be hard and with hard training comes fatigue. Fatigue prevents you from training hard again, so the quicker you can get fatigue to disappear, the sooner and more productive your next training session will be allowing you perform better and thus, continue sending that sweet stimulus that enhances your physique.
Without this emphasis on recovery, you’re training hard for the sake of training hard without providing further growth. It’s like when you read a book when you’re tired. You might get through pages of pages of words, but not actually attain anything from the text.
But anyways, here’s how you recover like a champ.
Sleep Your Face Off
Sleep is responsible for hormonal production and exercise recovery. Sleep also keeps your brain sharp especially if you have to work a high-stress job on top of doing complex exercises at the gym. Sleep also predicts how cranky you are as human. It doesn’t even take any studies to know that.
Poor sleep hygiene is also linked with more illness. Inflammatory markers and stress hormones skyrocket making you sick and preventing proper repair of muscle tissue. With less sleep, you’re also immediately at a greater risk for heart disease, stroke, high blood pressure, and cognitive decline. So, it be a shame to work so hard in the gym for many of those benefits to be negated or worse, an early death. Just being real.
So if it’s not blunt enough for you yet, your biology is designed to rest within a certain cycle, not stay up scrolling on Instagram for hours.
The general recommendations for athletes is 7-9 hours of high quality rest. This allows you to get plenty of REM and Non-REM sleep.
Non-REM (rapid eye movement) sleep is deep sleep where your brain has low activity. Relaxation is high and body structures are repaired. This is where lots of muscle and bone repair takes place.
REM (rapid eye movement) sleep is where your brain has higher levels of activities. Vivid dreams tend to happen as the brain is providing energy to restore your brain.
Both stages are important and your body will switch back and forth between them, so it’s essential to get as much sleep as you can especially if you’re somebody who lifts hard.
If you’re struggling with sleep deprivation, here are some simple yet highly effective tips for you:
Keep a consistent sleep schedule
Create a good sleep environment with silence, darkness, and comfortable bedding
Exercise daily and get a little sunlight during the day
Have a relaxing ritual before bed especially if you workout late at night or are prone to excessive device usage
Minimize caffeine or alcohol consumption especially near bedtime
Eat Like a Champ
Food serves many purposes in your life, but one of the most important is that it’s fuel. It’s quite literally the nutrients and building blocks for your entire system, not just your muscle. You can’t produce strength or even get up in the morning to go pee without endless enzymes, nutrients, and transmitters doing their job.
This all requires food, so feed your body well. Most meatheads already know to consume lots of protein. This is the bare basic that will skyrocket your recovery game if you’re more of a novice. Be sure to consume at least 0.8 grams per pound of bodyweight each day of protein. Going for gram 1 gram per pound of bodyweight is a safe and simple target for many people.
Protein will build muscle, repair tissues, and improve sleep which we discussed is great for your recovery.
Beyond protein intake, you’ll need a high enough caloric intake. Protein alone is only one macronutrient. You’ll need carbs for serotonin production and fat for testosterone production. More importantly, all three of these nutrients provide calories which is the basic unit of energy. You need calories to maintain tissue and provide literal energy for all the processes in your body.
Many lifters especially females tend to live year-round in a state of chronic dieting, chasing abs, and being overly restrictive. Your best training recovery comes from more calories not less. Gladiators don’t look and perform the way they do because they eat like rabbits.
So be sure to eat a sufficient amount of calories year-round. Bulking is great to have extra calories. Dieting down is fine too, but make sure you do it slowly to prevent crash dieting with insufficiently low calories.
Beyond the basics of macros, nearly every micronutrient plays some direct or indirect role in exercise recovery. So foods like pizza and churros are great for brining calories up, but they’re piss poor at providing appreciable vitamins and minerals.
I’m not saying pizza and churros are bad for you. Heck, I can kill a whole pizza and all the churros you give me, but the majority of your diet during the week should consist of whole nutritious foods. Excessive processing especially when nutrients aren’t refortified causes food to lose nutrients.
A multi-vitamin can be a decent insurance policy, but many are quite poor in design and they don’t provide key compounds only found in whole foods. So be sure each meal has a lean protein and a vegetable if you can. Also, eat plenty of fruits, legumes, nuts, and grains. You feed your body well and it will recover well. It’s not rocket science, but the simplicity of this message is often lost in our world where people adore overcomplicating things.
Monitor Your Training Program Meticulously
Recovery is by definition, a return to baseline. This means your performance needs to come back. Let me explain. If you did 3 sets of 12 with 155 lbs while training close to failure, you will accumulate fatigue.
That fatigue needs to dissipate before you’re able to hit 3 sets of 12 with 155 lbs again. This is why tracking your performance is so important. It allows you to objectively understand how much training you can handle before that exercise is repeated.
One of the most underrated ways to recover better is to train better. If your training is excessive, no recovery tactic can help with that. Thus, you need your training program to have a good balance of volume, frequency, and proximity to failure.
The closer you train to failure and the more sets you do, the more fatigue you’ll accumulate. So, if performance is dropping too often especially even after deloads, you need to do fewer sets to failure or do fewer sets period.
Beyond adjusting your training, you can also incorporate deloads to recovery better. Deloads can be pre-emptive or auto regulated. This means, you can deload once you’re starting to feel drained from training despite no drop in performance or you can deload at the first evidence of performance decline.
Either is fine, but what’s important is the deload is a temporary drop in training volume to allow for fatigue to dissipate. Usually advanced lifters will have to deload every few months.
Lastly, the low hanging fruit I see in recovering better with your training is to optimize exercise selection.
You’re essentially trying to recover from the fatigue imposed on your body. Without this fatigue, you could train forever and grow to Hulk status by next week. Unfortunately fatigue is inevitable, so the best we can do is minimize it with good exercise selection.
This means choosing exercises that stress muscle tissue to trigger hypertrophy that minimally fatigue us.
Believe it or not, this usually means cutting out barbell exercises for db, cables, or machine variations. The latter builds comparable or more muscle, but at a fraction of the fatigue. Think about how you feel just after 2 sets of barbell back squats or conventional deadlifts. Your low back is torched and your joints are more inflamed than a shin getting hit with a scooter.
So in the words of Lee Haney, “stimulate, not annihilate.”
Recovery is The Way
Training only has meaning if you can recover from it. If you can’t recover properly, you’re collecting fatigue, skyrocketing muscle loss, and getting tired with no results to show. So lame right?
So sleep hard, eat like a champ, and meticulously monitor your training. More isn’t always better. Being perpetually tired isn’t always better. And busting your balls trying to power through clear performance declines is stupid.
Learn to rest and recover, so you can make gains.
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Fans Are Demanding Healthier Bodybuilding But Shaming Natural Bodybuilders, Why?
It seems bodybuilding fans online are worried about the health and safety of bodybuilding athletes yet often criticize or overlook natural bodybuilding.
Nowadays, bodybuilding fans online want to have their cake and eat it too. They want to watch the biggest and most ripped bodybuilders on stage. But, simultaneously, fans want their favorite bodybuilders to remain safe and healthy. This creates a dilemma for competitors. Should they risk their health to give bodybuilding fans the image they want? Or forego drugs to calm fans’ concerns about their health? Either way, bodybuilder fans quickly hash out criticism on the web.
As bodybuilding has evolved, drug use has become prevalent to push athletes’ physique to its limits. Drugs can undoubtedly accelerate your body to Greek God-status, but it does take a toll on your body. And many fans voice their concern after the strings of recent deaths that took place in 2021. Yet, ironically, these same fans are bashing natural bodybuilding.
As the name suggests, natural bodybuilding is bodybuilding without steroids and PEDs. Natural bodybuilding is a safer alternative to untested bodybuilding leagues since it requires each competitor to stay on top of drug tests. Other bodybuilding leagues such as the IFBB Pro don’t condone the use of drugs, but they don’t have any preventative measures in place either. Therefore, doping is widespread.
Fans and contenders alike believe drug abuse may be to blame for the recent surge in deaths this past year. And question the state of heath in untested leagues. But, unfortunately, bodybuilding fans online are quick to bash natural bodybuilding on that same notion.
The question is: Why do bodybuilding fans online keep bashing natural bodybuilding while complaining/worrying about the state of health in untested bodybuilding leagues?
Bodybuilding Fans Online Want Bigger and Better
Fans argue that the physiques of untested league competitors are much more impressive. And if they run into a natural body that meets their criteria, they blame drug use or claim the athlete has beaten drug tests.
Fans want their athletes to have the physiques only obtainable from doping. On the contrary, they complain about the lack of health protocols in untested leagues.
So why do fans of untested leagues not engage and support more natural bodybuilding leagues like the INBA PNBA?
Natural Bodybuilding
The IFBB Pro doesn’t wish harm to their athletes, and great athletes have competed in this league. However, it does leave a gray area open for the health issues of competitors. And in natural bodybuilding leagues, especially the INBA PNBA, that’s not the case.
The INBA PNBA takes great lengths to protect its athletes and offer a level playing field. Each contender is subject to a drug test and aligns with the most elite drug testing standards – World Anti-Doping Agency (WADA). Or they end up on the notorious Hall of Shame.
The INBA PNBA has also gained prominence with its recent wave of multi-media contracts between athletes and trio behemoth companies – Generation Iron, Iron Man Magazine, and INBA PNBA.
Tell Us What You Think
Hopefully, fans of untested leagues will start to appreciate the sport of natural bodybuilding and not see it as an enemy or inferior. Instead, see it as a platform to protect your favorite bodybuilders.
What do you think bodybuilding fans would like to see change? Leave your thoughts on our Instagram, Facebook, and Twitter – let us know!
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How Whey Protein & Oats Work To Build Serious Muscle
This combo is perfect for muscle building.
As you look to build muscle, knowing the right foods to eat can be of great assistance and a fantastic duo like whey protein and oats may just be on top of the list. We know what to eat, for so many meals exist that can give us the right nutrients to build muscle, but that one key meal is important, especially as we look to kickstart the day. Whey protein and oats is that protein packed meal to enjoy for breakfast that will give you all the necessary nutrients to see that growth you want most.
Being in the gym is one thing and we all know you need the right exercises and training to see serious gains. But what you eat matters and should not be overlooked for the wrong foods can stunt all your gains and limit your ability to build muscle. You need to stay the course and eat only those whole foods, especially those that are high sources of protein. The right amount of protein daily is exactly what you need to see the most amount growth.
Let’s take a look at whey protein and oats and see what makes this meal so great. The benefits of both alone are enough to convince us of what this can do, so together, it is a superhero meal. Plus, having it for breakfast is a great way to kickstart your day.
Benefits Of Whey Protein
Since protein is the building block of all muscle, having a great supplement like protein powder can greatly assist with all our gains. The benefits of whey protein are hard to ignore and can launch your muscle growth and recovery goals to the next level. To start, whey protein is a great source of protein and contains plenty of nutrients and other nutritional benefits. It will help with muscle growth and recovery (1,2), while also working to keep you full (3). By keeping you full, this reduces cravings and works for better weight loss.
A versatile and convenient supplement, protein powder can be taken post-workout to maximize your gains or during the day as a snack to keep you full. Low in calories and high in protein, this is exactly what you need to see all the necessary changes to your physique you need most.
Benefits Of Oats
Oats have incredible nutritional value and are a good source of carbs and fiber. Rich in antioxidants, oats will help keep those free radicals at bay while also lowering cholesterol levels and protecting your LDL levels from damage (4,5). As a filling food, it will also assist with weight loss as you look to limit the amount of snacking.
The benefit to oats is that you can add anything to them. Some people like peanut butter, others like fruit, but here is where whey protein can really make a difference.
Whey Protein & Oats: The Perfect Muscle Building Combo
When put together, what you get from this great meal is a great balance of carbs and protein, with fiber to keep you full and moving regularly. As athletes looking to maximize our muscle building and growth potential, it is important for us to find those muscle building foods that will work for our overall benefit. By combining whey protein and oats, you have just created that top tier muscle building food. Plus, you can add fruit to it for added sweetness and depending on your flavor of whey protein, blueberries, strawberries, or bananas are great options.
Recommended Whey Protein: Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
While finding the right protein powder can be a challenge, we wanted to share a great protein with you so you can see huge gains. Transparent Labs is a great company creating premium supplements and this protein powder is one of, if not the, best on the market.
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent whey isolate for you and your body weight goals and is easy to digest compared to a whey concentrate.
Great Muscle Building Stack
Along with this great protein powder from Transparent Labs, looking to a great muscle building stack can help those gains immensely. The supplements you are looking at in a muscle building stack are creatine, protein, pre-workout, and BCAAs. Transparent Labs is an honest company and one that is fully transparent with their labels, so you know exactly what you’re getting.
With this stack, protein will help with growth and recovery while pre-workout will work to provide for energy and muscle pumps before your workout. Creatine gives you a nice recovery boost while increasing strength and size and those BCAAs will help push through fatigue and aid in muscle growth. All in all, this muscle building stack is the perfect supplement to see amazing gains.
Wrap Up
When it comes to finding those top muscle building foods for you to see effective gains, looking to those foods like whey protein and oats can make all the difference. Packed with protein, carbs, and fiber, you give yourself a well-rounded meal with the right nutrients to see only the most effective gains. Having this as part of your breakfast routine can be a game changer and will only benefit you in the long run as you start to build a better routine for yourself. Give whey protein and oats a try, find the best whey protein for you, and watch your gains take off today.
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*Images courtesy of Envato
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Peterson, D. (2001). “Oat Antioxidants”. (source)
Harvard Medical School (2015). “Whole-grain oat: Best bet for lowering cholesterol”. (source)