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Happy New Year!
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State Of The Supplement Union Address 2022
In this podcast I give my State of The Supplement Union Address.
Alex Rogers is a supplement manufacturing expert. He has been formulating, consulting, & manufacturing dietary supplements since 1998. Alex invented protein customization in 1998 & was the first company to allow consumers to create their own protein blends. He helped create the first supplement to contain natural follistatin, invented whey protein with egg lecithin, & recently imported the world’s first 100% hydrolyzed whey.
Natural Bodybuilder’s Transformation Proves Why Eating More is Better Than Eating Less (She Doubled Her Calorie Intake!)
Alice Jncharles proves eating more is better than eating less by going from consuming 1300-1800 calories per day to eating over 3k calories daily.
Contrary to the belief that you want to eat less to build the body of your dreams, you’ll want to eat more. Often, people tend to undereat when working on their fitness goals. Not consuming enough calories puts you in a catabolic state and makes building muscle hard and losing body fat even harder. That’s because the more muscle you have, the faster your basal/resting metabolic rate (BMR) will be, which means you’ll burn more calories at rest. Of course, eating enough calories is essential to build muscle since you’ll need to be in a caloric surplus to maximize muscle growth.
Professional Natural Bodybuilding Association (PNBA) competitor Alice Jncharles proves this concept. She doubled her caloric intake and went from eating 1300-1800 calories per day to over 3k calories daily and gained a whopping 7 pounds of pure muscle! On Instagram (IG), Jncharles claimed:
“The main difference between these pictures, my food intake, and a coach. From 1300-1800 to 3066 calories daily. You have to eat big and lift heavy to grow.”
You can see her complete statement and transformation pictures below.
https://www.instagram.com/p/CYDXh5YrJWK/?utm_source=ig_web_copy_link
Alice Jncharles’ nutrition change made a massive impact on her 2021 performance. She placed in the top 3 of the world in the Figure Masters division at 2021 Natural Olympia.
Natural Bodybuilding and Nutrition
Athletes in natural bodybuilding have to strategically structure their training regimen and nutrition since they don’t get to use any PEDs unless they want to end up on the Hall of Shame, of course – for all INBA/PNBA competitors.
With that being said, they’ll need to have their nutrition targets on point to match their training volume. This natural bodybuilder ranked the top 4 restaurants to hit your nutrition targets (click the link).
Importance of a Caloric Surplus
In the sport of natural bodybuilding, building muscle naturally is essential. However, to build muscle, you must be in a caloric surplus. As Jncharles said in her IG above post, “You have to eat big and lift heavy to grow.”
How much protein you eat is critical as well. We recommend you eat between 0.7g – 1g of protein per lbs of body weight for maximal muscle growth. Research shows that 0.82g is what you want for maximal muscle growth. (1)
Now, that’s not to say that you don’t want to cut calories at some point to lose weight and fat. That’s because being in a caloric deficit is vital for weight loss. However, it’s better to build muscle and focus on a caloric surplus first, so your metabolism is working more efficiently. Furthermore, not eating enough calories will wreak havoc on your metabolism, making weight loss and fat loss near to impossible. Therefore, we recommend you eat more and build muscle, then slowly cut your calories back to cut weight.
Generation Iron would like to congratulate Alice Jncharles on her third-place finish in Figure Masters at 2021 Natural Olympia. We hope 2022 brings you success!
Follow us on Instagram, Facebook, and Twitter to stay updated with PNBA/INBA athletes!
Reference
Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation. Journal of sports sciences, 29 Suppl 1, S29–S38. https://doi.org/10.1080/02640414.2011.619204
Best Ways To Tackle That Holiday Binge Aftermath
We love a holiday meal, until it’s all said and done.
The holidays. A fun time with family and friends, plenty of food and booze, and yes, the occasional indulgence after a year of strict dieting and training. But you deserve it. You work hard and we get that. Let us help you overcome the holiday binge aftermath you endured from the holidays.
Between the appetizers, main course, desserts, and those sweet treats throughout the day, your holiday binge is totally understood. And you aren’t alone. It’s hard to avoid all the good stuff on the holidays especially late at night. Those fun adult beverages and late night snacks creep in and next thing you know you are on the couch, potentially unsure of how you got there.
So, you think your gains are a wash. Wrong. The occasional binge won’t totally kill those gains, but you may have a minor set back. Totally fine, we’ll help you bounce back and get back on track.
Let’s jump into the best ways to overcome that holiday binge in efforts to set you back on track for the new year and continued success in whatever sport you may be involved with. For those of you fitness nuts that just love working out, this works just fine for you too.
Best Ways To Tackle That Holiday Binge
From what to eat, what to drink, and what supplements to potentially take, loading up on fiber and protein is a sure fire way to make sure those gains of yours stay totally intact as you get back on track. Let’s jump right into the best ways to tackle that holiday binge.
Foods To Help After A Binge
Set aside those sweet treats and focus on the right foods to aid in gut health, better digestion, and just get the body back on track to eating those healthy foods. Consider the following foods to help:
Yogurt: Full of good bacteria, this will help kick out the bad bacteria and give your gut the boost it needs to get back on track (1).
Beans: Whatever your bean of choice, these can help with digestion and get you moving more regularly again (2).
Bananas: Great for counter acting the effects of sodium, this can work to reduce water retention and help with gut health.
Beets: Beets have great antioxidants to help with a range of bodily functions and work well in certain juices (3).
Greens: Get those leafy greens you to load up on fiber and put some color back in your diet.
Turmeric & Ginger: Great for inflammation and immunity and will get your body back on track for health and training purposes (4,5).
Oatmeal: Packed with fiber and will help keep you full while also serving as a nice dish to play with. Adding some berries or protein powder can be an enjoyable meal after a binge.
Also be sure to load up on protein to keep you full and get you back to where you were before. Either lean meats, fish, or those valuable protein supplements can be a great way to pump protein into your body to get back on the gains train.
Hydrate!
Staying hydrated is key and often times overlooked. Especially after those long nights of drinking, give your body the water it needs to thrive. For those looking to change it up from just plain water, consider adding an electrolyte powder or beverage to your routine so you can get good nutrients into you as well. Nothing beats staying as hydrated as possible and getting all those toxins out of you immediately (6).
Sleep, Sleep, Sleep
Chances are you didn’t sleep much. You want to catch up with friends and family. You finally can sleep in without any obligations. Now it’s time to get back on the saddle and sleep. Making sure you take care of yourself is super important and rest is the best time to do so. If you’ve been working out as well, this is a great time to give your body that extra bit of rest to capitalize on all things gains (7).
Keep Up On Those Vitamins
Be sure to keep up on those valuable vitamins and minerals you are taking to stay as healthy as possible. Knowing what to take and when to take it can be crucial for giving your body the proper nutrients it needs to stay healthy. Don’t start slacking now and if anything, keep up what you are and have been doing with these vitamins and minerals.
Restructure Or Prepare A New Years Training Plan
Now its time to get back to work and look at your training plan. If you need to restructure for the new year, take a look and add in some exercises you haven’t done before to confuse your muscles so they grow. If you have yet to make one, or have never, sit down and prepare a plan. Looking at those bodybuilders and other athletes we admire can be a great way to pull inspiration for your workouts.
Top Supplements To Help With These Tips
As we said before, pumping yourself with protein is key and supplements are a great way to make that happen. Look into a protein powder and casein protein for these are effective supplements to take to give you the best in terms of protein. Protein powder will give you that quick fix post-workout or as a snack and casein is that slow digesting protein to work for that overnight repair.
For those looking to optimize health and wellness, definitely look for a multivitamin, if you don’t have one yet, as well as omega-3 and super greens supplements to give you the most in terms of health and training.
Wrap Up
There you have it. That holiday binge has happened and now its time to get back on track and fix it. With the right approach and knowing how to handle it, you can better get back to work and set yourself up for real success.
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
German, J. (2014). “The future of yogurt: scientific and regulatory needs”. (source)
Messina, V. (2014). “Nutritional and health benefits of dried beans”. (source)
Clifford, T.; et al. (2015). “The Potential Benefits of Red Beetroot Supplementation in Health and Disease”. (source)
Daily, J.; et al. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Mashhadi, N.; et al. (2013). “Anti-Oxidative and Anti-Inflammatory Effects of Ginger in Health and Physical Activity: Review of Current Evidence”. (source)
Popkin, B.; et al. (2010). “Water, Hydration and Health”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Tristyn Lee Joined Frank McGrath For A Massive Arm Workout
Frank McGrath led Tristyn Lee in a huge arm day workout.
It is not easy to develop an incredible physique at a young age but for some, this is exactly what happens. Tristyn Lee is a bodybuilder who has built an impressive physique at just 18 years old. He has become known for his build and has gained plenty of attention on social media because of it. Recently, Lee joined Frank McGrath for an arm-day workout.
This was a special workout for Lee, who grew up watching McGrath. The 43-year-old bodybuilder was one of the biggest names in the sport in the 2000’s but was forced to cut his career short due to injuries. McGrath was known for his massive size and vascular look on stage. Since retiring from competitive bodybuilding, McGrath has continued to inspire and encourage young athletes to take on their fitness goals.
This video was shared to Tristyn Lee’s YouTube page for his 1.35 million subscribers to see.
It is no surprise that Frank McGrath led an arm workout for Tristyn Lee. McGrath was known for his arms and huge forearms during his time on stage. This is a workout that consisted of bicep/tricep supersets.
McGrath began the workout with triceps pushdowns and preacher curls. Lee admitted that arms are the weakest part of his workout but this is something that McGrath wanted to change. He led the intense workout from the beginning. This superset was to get warmed up a bit and the two quickly moved onto another.
For their second superset, McGrath and Lee took on biceps cable curls and skull crushers with an EZ bar. The two discussed their differences in reps. Lee usually does fewer reps per set while McGrath always tried to reach a certain number. Up next, preacher curls and triceps workout on preacher curl machine. McGrath always uses preacher curls as a go-to exercise for him and he learned the tricep exercise from Dexter Jackson.
After three supersets for arms, Frank McGrath showed Tristyn Lee one for forearms. This consisted of wrist curls and wrist rolls. This was the final workout of the day for the two and it featured an area where McGrath shined during his competition days.
This is an arm workout that anyone can try and take on at any point. McGrath has always been interested in sharing workouts for others to try and challenge themselves. This has been a goal of his since retiring from competition and it shows in this particular workout with an up-and-coming star like Lee.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cable Pull Through – Benefits, Muscles Worked, and Alternatives
There are many benefits and alternatives to cable pull-throughs!
Cable pull-through is one of the most underutilized exercises for posterior chain development. Not only does it help with your glute and ham development, but it also improves muscular endurance, hip flexion, and extension mechanics, helps with muscle imbalances, corrective routines, and can be a great warm-up exercise.
The cable pull-through (aka glute pull-through) is a compound exercise that primarily works your hamstrings, gluteus maximus, and lower-back muscles.
Cable-pull through is a hip-hinge functional movement and should be an indispensable part of your training routine. These movements help you perform essential activities such as picking things up off the ground. They also assist in keeping your hips mobile and strengthen muscles that can prevent lower back pain.
The exercise can be highly beneficial for a fitness rookie for balance in the frontal plane and posterior chain (hamstring, glute, calves) muscle recruitment.
Related: The Most Effective Compound Exercises For All Levels of Experience
Cable Pull Through Exercise Details
Target muscle: Hamstrings, Gluteus Maximus
Synergists: Erector Spinae, Hamstrings, Adductor Magnus, Soleus
Mechanics: Compound
Force: Pull
Benefits of Cable Pull Through
1. Reinforces the Hip Hinge
If you are a beginner, cable pull-through is a great exercise to learn and reinforce proper hip flexion and hinging patterning necessary for advanced lifts like the deadlift.
The added tension in the eccentric phase due to the use of a cable can provide neurological and motor patterning feedback to help increase a lifter’s understanding of what hamstring flexion and extension should feel like.
Check Out: How These Hinge Exercises Can Boost Hip Strength
2. Glute and Hamstring Hypertrophy
Since cable pull-through requires the use of a cable pulley, it increases time under tension, eccentric muscle damage, and overall muscular activation of your glutes and hamstrings.
3. Cable Pulley is a God-send
The cable pull-through can be a deadlift substitute. You might find the perfect resistance on a pulley machine faster than on a barbell while performing the deadlift since a pulley offers a wide range of resistance options.
On top of that, cable pull-through give you a better way to monitor your progress and isolate your working muscles.
4. Muscle Annihilation
While performing the cable pull-through, your target muscles are under constant tension. It aids with establishing a mind-muscle connection and muscular hypertrophy.
The degree of muscle fiber recruitment while performing the cable pulley pull-through can be altered by switching up the time under tension.
Related: The Importance of Mind-Muscle Connection To See Huge Gains
5. A Great Posterior Chain Exercise
Cable pull-through is one of the most reliable posterior chain exercises.
While exercises like the leg curl isolate your hams, cable pull-through helps train your butt, hamstrings, and lower back effectively and at the same time.
6. Cable Pull-Through is Lower Back-Friendly
While performing the exercise, the rope handles stay close to your center of gravity, which means you are less likely to round your back and end up putting unnecessary stress on your lower back.
Must Read: 4 Exercises to Alleviate Lower Back Pain
Muscles Worked While Performing Cable Pull Through
Cable pull-through works the posterior chain muscles, especially around your hips. These muscles are responsible for generating most of your lifting, running, and jumping power.
The cable pull-through target muscles consist of:
1. Gluteus Maximus
The gluteus maximus is the main extensor muscle of the hip. It is the largest and outermost of the three gluteal muscles and makes up a large part of the shape and appearance of each side of the hips. The gluteus maximus is the large muscle driving the powerful hip extension of cable pull through.
2. Hamstrings
Along with your glutes, your hamstrings play a vital role in hip extension and flexion. There are three muscles in the hamstring group; biceps femoris, semimembranosus, and semitendinosus. The hams are involved in explosive lower body movements such as sprinting and jumping.
3. Erector Spinae
The erector spinae run up both sides of your back and are responsible for extending your spine. It is formed of 3 muscles (spinalis, longissimus, and Iliocostalis muscles), and its fibers run more or less vertically throughout the lumbar, thoracic, and cervical regions. These muscles are also important for maintaining posture.
4. Core
The cable pull-through works the muscles of your midsection, including rectus abdominis, obliques, and transverse abdominis. These muscles stabilize your spine and prevent your lower back from rounding.
Next Read: Build a Rock-Solid Core With These Exercises
5. Iliopsoas
The iliopsoas is the primary hip flexor. It consists of major and minor psoas muscles and the iliacus muscle that forms the iliopsoas musculotendinous unit (IPMU). The muscles can function in isolation to stabilize the pelvis and lumbar spine during hip movement and support flexion of the trunk.
How To Perform A Cable Pull Through With Perfect Form
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Most people leave gains on the table by performing the exercise with an incorrect technique. Here is how to perform the cable pull-through:
1. Secure a cable attachment to the pulley and adjust it to the lowest height setting on the cable machine.
2. Face away from the cable machine and reach between your legs to grab the rope handles with a neutral grip (palms facing each other).
3. Take a step forward to engage the weight. Make sure you are far enough from the pulley so that the weight remains off the stack at the bottom of the movement while performing the exercise.
4. Stand with an upright torso, feet slightly wider than hip-width apart, and a slight bend in your knees.
5. Your shoulders should be directly over your feet with a neutral head and neck position.
6. Keep your chin tucked throughout the movement, as if you are trying to hold an egg under your chin.
7. Pre-tension your shoulders and hips, and engage your core.
8. Keep your arms straight and elbows locked out throughout the lift.
9. Without letting your toes lift off the floor, hinge at your hips until you feel a stretch in the back of your legs while maintaining a neutral spine. At the bottom of the movement, your lower arms should be between your thighs and hands behind your knees. At this point, your upper body should be at a 45-degree angle with the floor.
10. While maintaining a neutral spine, return to the starting position by driving your heels into the floor. As you rise, squeeze your glutes and thrust your hips forward.
11. Pause and contract your glutes and hams at the top of the movement.
12. Repeat for the recommended repetitions.
Cable Pull Through Tips
Avoid using your back and focus on pulling with your glutes and hamstrings.
Do not hyperextend your lower back upon standing. Your body should be in a straight line at the top of the movement.
Start with light to moderate weight and increase as you become more proficient with the exercise.
Who Should Perform the Cable Pull Through
The cable pull-through can be especially beneficial for:
1. Strenght and Power Athletes
The hip-hinge exercise can help in improving glute activation, muscle hypertrophy, and maintaining proper hip flexion and hamstring flexibility if performed with a full range of motion. All these benefits can add to a strength or power athlete’s performance matrix.
Related: Full Range Of Motion Vs Partials: Which Is The Way To Go?
2. Functional Fitness and Bodybuilding
The cable pull-through can help add glute training volume for increased muscle hypertrophy, endurance and improve muscle activation. The glutes are involved in almost every functional fitness movement and exercise (running, squatting, pulling, jumping, etc.), making this movement pattern a great one to reinforce and strengthen with the cable pull through.
Must Read: Top Exercises To Increase Hip Mobility To Improve Performance
3. General Fitness
The isolated range of motion of the exercise helps fitness rookies understand the proper position and muscle activation for advanced exercises like deadlifts and good mornings.
Ideal Sets, Reps, and Programming for Cable Pull Through
You are not making the most of the cable pull-through if you limit yourself to three sets of 10 reps while performing the lift. You should program the exercise depending on your goals. Here is a quick rundown on the sets and reps you should be performing based on different goals:
I) General Fitness
If your main objective is to build muscular strength, you should perform lower reps for more sets.
4-6 sets of 5-8 repetitions, resting 1-2 minutes between sets
II) Muscle Hypertrophy
Most bodybuilding enthusiasts would fair the best by targeting muscle hypertrophy while performing the cable pull-through. The set and rep range mentioned below will perform the best for glute development.
4-6 sets of 8-12 reps, resting 60-90 seconds between sets
Pro tip: Using tempos and isometric holds can increase time under tension (TuT) and muscle fiber recruitment.
Related: Struggling to Build Muscle? Here’s Why Your Muscle Fiber Type is Important
III) Muscle Endurance
Some lifters (especially athletes) might want to train for muscular endurance. In such cases, higher rep ranges and shorter rest periods between sets is the way to go.
2-3 sets of 15+ repetitions (at least 45-60 seconds under tension), resting 30-60 seconds between sets
Cable Pull Through Alternatives
Although cable pull-through is an incredibly effective exercise to improve your posterior chain muscles, you can always use a little variety in your workouts. Here are five alternatives and variations you can use to ensure you never hit a plateau:
1. Hyperextension
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Also known as the 45-degree back extensions, most people know this lift as a lower back exercise. Hyperextension is a complete posterior chain exercise. Contrary to popular opinion, the goal while performing this exercise should be to minimize lower back movement and maximize movement at the hip. In other words, the goal is a hip extension, and that’s probably what the exercise should be called.
Steps:
Adjust the pad so that it is right below your pelvic bone.
Turn your feet out 45-degrees as it winds the hips up into external rotation which makes your glutes work harder.
Cross your arms over your chest and lower your torso towards the floor until you feel a strain in your hamstrings.
Round your upper back and maintain this form throughout the exercise.
Raise your upper body explosively until you are almost parallel to the floor.
Slowly return to the starting position and repeat for reps.
2. Reverse Deficit Lunge
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Most people consider lunges to be a quadriceps exercise. But if you lunge backward, you will feel a higher degree of glute and hamstring muscle fiber recruitment. Want to take your glute and hams activation a step further? Use a 6″ box to perform the deficit variation.
Steps:
Stand on a 6″ platform with a shoulder-width stance while holding a dumbbell in each hand.
Take a giant step back.
Keep your front shin and torso upright, bend your legs, and lower your rear knee down to within an inch of the floor.
Using the ball of your back foot, push off your back leg and bring your feet back together on the platform.
Perform the recommended reps with the same leading leg before switching sides.
3. Kettlebell Swing
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The kettlebell swing is probably the closest cable pull-through alternative there is. The kettlebell swing is a more explosive exercise as compared to the cable pull-through and focuses on increasing muscle power. On the other hand, there is a constant tension on your posterior chain muscles while performing the cable pull-through which is not the case with the kettlebell swing.
Steps:
Stand upright with a shoulder-width stance.
Hold a kettlebell in front of your body with both hands, arms straight.
With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs.
Use that momentum to stand and swing the kettlebell out in front of your body until it is parallel to the floor.
Thrust your hips forward, and engage your glutes and core as you stand up straight.
When the kettlebell hits shoulder height, your knees should be straight and glutes contracted in a full hip extension.
Allow the kettlebell to swing back down through your legs.
Repeat for recommended reps.
4. Romanian Deadlift
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Romanian deadlifts are one of the purest hip-hinge movements and should be a part of every lifter’s exercise arsenal. This variation of the standard deadlift focuses primarily on your hamstrings, building flexibility, strength, and power.
Steps:
Stand with an upright torso with your feet placed under your shoulders.
Use an overhand grip to hold the bar at hip level.
Draw your shoulders back and keep your spine straight.
Push your hips back as you slowly lower the bar toward your feet.
Press your hips forward to come into a standing position with the barbell in front of your thighs.
5. Barbell Hip Thrust
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Oh, so you do not have a cable pulley machine at your gym? No problem!
The barbell hip thrust will get you a glute and ham pump, unlike anything you have ever experienced before.
Steps:
Place a loaded barbell parallel to a flat bench.
Sit on the floor with your back up against the bench. Roll the barbell over your hips until the barbell rests in the crease of your hips.
With your upper back against the bench, lift your hips slights off the floor.
Squeeze your glutes and push your feet into the ground as you begin the upward hip thrust.
Continue contracting your glutes as you push your hips toward the ceiling to achieve full hip extension.
Pause and squeeze the life out of your hams and glutes at the top of the movement.
Slowly return to the starting position and repeat for reps.
Conclusion
Whether you are a powerlifter, bodybuilder, or just want a better-looking rear-end, the cable pull-through should be a part of your lower body workout regimen.
Use the variations, alternatives, and different set and rep range combinations laid out in the article to keep your posterior chain muscles guessing and avoid hitting a plateau.
Which is your favorite hamstring exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Iain Valliere Answers: Are Romantic Relationships Kryptonite For Bodybuilding Success?
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Iain Valliere debunks the concept of a romantic partner or spouse distracting from bodybuilding greatness.
Iain Valliere is a bodybuilder who is happily married. He’s also a successful pro bodybuilder – a sport that demands quite a bit of time. So much time, in fact, that many legendary pro bodybuilders have claimed that romantic relationships and families are too distracting for bodybuilding success. In order to become a champion, you need the kind of full focus that would either destroy the relationship or destroy your champion chances. But for Valliere, he finds the exact opposite to be true. In our latest GI Exclusive, Iain Valliere explains how his wife is a vital part of his bodybuilding success – instead of a distraction.
During our time interviewing a wide variety of bodybuilding legends and champions. We’ve seen a common sentiment among elite competitive bodybuilders. Dating, romantic relationships, and marriage are too challenging of a dedication to coincide with bodybuilding success. Most notably, 8x Mr. Olympia Lee Haney stated this during the filming of Generation Iron 2.
The idea here is that bodybuilding on a pro level requires so much focus and time – it’s impossible to share it with a romantic partner. During our conversation with Iain Valliere, we decided to ask him for his take on this concept. Valliere is happily married to Chris Bumstead’s sister – Melissa Valliere. She is a competitor in her own right – and according to Iain – has been a vital part of his success. Not a detriment to it.
Iain Valliere acknowledges that bodybuilding is a major time commitment both mentally and physically. But he also points out that kind of commitment is very challenging to do alone. Having a partner by his side through the ups and down of bodybuilding prep is a major support. It helps him remain more focused and achieve better results.
Iain Valliere uses an example to drive this point home. In 2020, Valliere competed in the Tampa Pro and reveals that during this contest prep he had a “mental breakdown” in his own words. He attributes this to his wife not being by his side for that particular competition.
“I had a mental breakdown. I really couldn’t handle all of the pressures and the stress being by myself,” Iain Valliere states in our interview – speaking of the Tampa Pro 2020. He continued:
“And you know, I was running around trying to get food. And worried about doing this, and worried about doing this. As well as, you know, when you are alone in your thoughts too much, you’re looking at social media and all of these things and I really got in my head.”
Iain Valliere goes on to say that having his wife by his side alleviates these issues. She is his support system. Being a fellow competitor, she can also provide much more pointed and empathetic support as she is more than familiar with the process.
And perhaps that is another key element for Iain Valliere’s success in both bodybuilding and marriage. If not a fellow competitor, finding someone who fully understands what the bodybuilding process really entails is key. If not, resentment can grow. Stress can come from resentment. And then both a bodybuilding career and a relationship can implode.
Iain Valliere also shares some tips and tactics that have worked to keep his marriage a focus while also putting his all into pro bodybuilding. Perhaps some of these tips can be helpful for those looking to find balance in the hectic life of competitive bodybuilding and relationships.
You can watch Iain Valliere’s take on relationships and bodybuilding – as well as tips to finding balance – in our latest GI Exclusive interview segment above.
How Dennis ‘The Menace’ James Works Out For Upper Body Gains
Get a great pump like Dennis James himself and see serious gains.
Dennis James is a former professional bodybuilder from Germany who is well-known for his personality and successful bodybuilding career. With a big following on social media, he uses his platform to post new photos, throwbacks of his bodybuilding days, and those posts to inspire others to make their own desired changes.
For many of us, finding the right workout can be a challenge and one we may not be up for. We live busy lives, deal with a lot. The last thing we want to do is take time to sit and decipher who online is telling the truth and who is just plain lying. But it doesn’t have to be that hard. With professional bodybuilders and other athletes who now having larger platforms, we can take their workouts and what drives them to succeed and apply to our own routine and lives. Use these pros for they have done it before and know exactly what needs to be done to succeed at the highest of levels.
Dennis James has had a long and accomplished bodybuilding career and is definitely one to take notes from. He has competed against some of the best in the world and it wasn’t just by chance. His approach to training and nutrition is top notch and has served him well throughout his career.
Full Name: Dennis James
Weight
Height
Date Of Birth
255-265 lbs.
5’8’’
05/31/1966
Profession
Era
Nationality
Bodybuilder
1990, 2000, 2010
German, American
This upper body workout from Dennis consists of chest, arms, and shoulder exercises to give you a well-rounded and massive physique. By targeting this muscle groups individually, you can pay more attention to building each of them, working on mind-muscle connection, and seeing the gains you want most.
About Dennis James
Dennis James is a former professional bodybuilder born in Germany. He was always active and started training at a young age. But when he was 18-years old, he started bodybuilding and his training went to a whole new level. He began competing in junior competitions and would eventually grow his name more and more until he finally began competing on the biggest stage. He competed at Mr. Olympia seven times and proved he had what it took to be the best in the world.
He has been featured in many magazines and his social media presence is massive. His relationship with two-time Olympia Champ Big Ramy also brings increased notoriety as he continues to promote the sport of bodybuilding while inspiring others so they can succeed as he has.
Dennis James Training Routine
Dennis focuses on those heavy movements, and with his training partner as two-time Olympia champ Big Ramy, their workouts are simple but highly effective at seeing results. Dennis created an approach to lifting called the Menace Time Under Tension. Essentially, this involves lifting the weight slower, really involving the full range of motion and then returning to the starting position at a normal speed. It helps reduce injury and only adds to your gains.
Let’s take a look at these chest, arms, and shoulder workouts so you can start to see serious gains and a massive physique you want most. A mix of machine and free weight exercises, as well as mixing in those compound and isolation exercises, gives you a well-rounded and versatile workout, leaving room for alternatives if need be. The nice part is that many of these exercises can be changed out for others to provide for muscle confusion and offer the best for gains.
Chest
Exercises
Sets
Reps
Incline Machine Press
3
10
DB Chest Fly
3
10
Push Press
3
8
Cable Chest Fly
3
10
DB Press
3
10
Incline DB Fly
3
8
Arms
Exercises
Sets
Reps
Triceps Pushdowns
3
12
Machine Preacher Curls
3
12
Skullcrushers
3
10
One Arm Preacher Curl
3
10
One Arm Triceps Pushdown
3
10
Concentration Curls
3
12
Seated Hammer Curls
3
8
Incline Triceps Extensions
3
8
Shoulders
Exercises
Sets
Reps
Lateral Raise
3
10
Front Raise
3
10
Upright Row
3
10
Reverse Pec Deck
3
10
Dennis James Nutrition
Dennis focuses on a rather simple plan but makes sure he eats plenty of calories and tons of protein. When he would be in the offseason, his carb intake would increase, but his meals would still consist mainly of protein, like lean meats, and carbs, like brown rice. Following a simple diet allowed him to eat well, eat the foods he needed to, and make life easy when it came to preparing and cooking food.
Why Upper Body Workouts Are So Important
Working our upper bodies makes a lot of sense. For those us bodybuilders, building that massive upper half physique is what everyone sees. But when it comes down to building real gains, the benefit of a strong upper body plays into all aspects of our training and performance, as well as physical health. Working to strengthen muscles around those supporting joints limits injury and we tend to use our upper body muscles for many functional movements. Posture, imbalances, and developmental support are just some of the key benefits associated with building a strong, stable, and massive upper half as you seek the best for your gains.
Along with these great workouts from Dennis James, consider upper body workouts like the close grip lat pulldown for back and bis, hanging leg raises for a stronger core, and kettlebell rows for a versatile exercise to boost pulling movements.
Wrap Up
This workout from Dennis James is one to certainly fire up your muscles to grow so you only see the best in terms of growth and overall gains. Dennis has had an amazing career and knows just what it takes to compete with the best. Using his workouts and other advice to better ourselves and our routines can help see gains as great as his as we seek to embark on our own bodybuilding or fitness journey. Give this workout a try, get the right supplements to help you, and see those gains you want most in no time.
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*Images courtesy of Dennis James Instagram
Juan Morel Sets Intensions for 2022 and 2023, Vows to Get Shredded
Juan Morel sets intentions for 2022 and 2023.
After some time away from the stage Juan Morel has set intentions for a return to form in 2022. The veteran bodybuilder took to Instagram to speak on his extended off time and what he wishes to accomplish in the new year.
In this day and age it’s all go, go, go. So many individuals believe that pushing themselves nonstop is the key to success. In one way this is undoubtedly true. In order to achieve a goal you have to continue at it, keep working consistently and be determined and disciplined. But some times, when success has been achieved, taking time to relax and recover is genuinely necessary. But sometimes relaxation can go a bit too far. That’s where Juan Morel recently found himself.
A veteran pro who’s been competing for well over ten years, Juan Morel has constantly been in training camp. Morel has competed at show after show over the years. That is until he took time away from competition.
After coming in 16th place at the 2020 Olympia Juan Morel has taken a break from competition. The veteran bodybuilder decided to take some time off from the stage. But while he’s enjoyed his downtime, complete with eating tons of cookies apparently, Morel has declared that he’s ready to jump back into action.
Declaration of Shred
In a recent post to Instagram Juan Morel stated his intentions for not only 2022 but potentially 2023 as well.
Here is my goal for 2022 is to get back in shape and getting ripped.
I have not been following any type of diet. It has been more of whatever I get my hands on and 95 percent of the time it’s cookies haha. And I’m not complaining it has been the best diet to follow ??
But I want to get back to looking shredded so comes New Years it will be time to cut down from 4-5 cookies a day to just on the weekend.
And before you guys ask am I going to compete 2022 well that answer to that is if I can get in a schedule that allows me to train the way I need to get back in competitive shape that YES. if I can’t find the time and I’m to busy I won’t be competing. The good thing is I’m still young only 39 and if I don’t compete 2022 there is always 2023.
Juan Morel has always been a top bodybuilder. At 39 years of age he still has some time to get in lean and shredded form. Perhaps he can draw inspiration from Dexter Jackson.
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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.
Ronnie Coleman Discusses Recent Weight Gain Up To 285 Pounds
Ronnie Coleman has added 30 pounds of mass recently.
Ronnie Coleman is one of the best bodybuilders of all time and remains an influential voice in the sport. The eight-time Olympia champion still holds the record for most victories, along with Lee Haney, and this is one that might stay for a long time. Coleman remains active in the gym to this day despite suffering some injuries over the years.
Coleman has underwent many surgeries for different injuries in his career. This has changed as of late. Coleman has been enduring less surgeries and receiving stem cell treatments. In a recent YouTube video, Coleman credits these treatments for his recent weight gain. The legendary bodybuilder has been able to put on 30 pounds of mass recently.
“I got a lot more energy than I used to have. I have put on about 30 pounds. I went from like 255 pounds to 285 pounds, somewhere in there. I had to weigh myself about ten times to be sure,” Coleman explained.
Ronnie Coleman credits stem cell treatments for his weight gain but he has also been back in the gym in a big way. Coleman is working out six days a week and this is clearly a factor in his growth. At the same time, treatments have helped his recovery and less surgeries means that Coleman does not have to work his way back to normal.
“You know, I’ve had 13 surgeries the last five years and I was going and I had three in one year. so I was always in the hospital for awhile. I had back-to-back surgeries all the way up to 2020. That was the last time I had one.”
Coleman continued to explain that his diet has not changed overtime. This is a huge factor for bodybuilders when training and preparing for competition. Coleman is not competing anymore but remains active in the gym. This is the reason for his growth and progression in the gym, not his diet.
“I’ve always eaten the same thing. It’s not the diet.”
“me being able to workout consistently, you know, for almost two years straight…also that the stem cell had to do a lot because i used to be in a lot of pain all the time. now it’s like, you know, it’s a pain that i can take.”
Ronnie Coleman seems to be in tremendous shape since he has been able to get back to a consistent training regiment with no surgery holding him back. Coleman seems to be overcoming his injuries and strength is coming back. Weakness became a problem for Coleman in his life but doctors said that it could take two years for his nerves to improve. This is what happened and Coleman is back to crushing the gym each day.
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