Blog
Legendary Bodybuilder Dave Draper Has Passed Away At 79 Years Old
Dave Draper, known as “The Blonde Bomber” won many titles in his career.
Legendary bodybuilder Dave Draper has passed away at the age of 79. Draper’s wife, Laree, made an announcement on Facebook on Tuesday morning to confirm the news. There was no cause of death disclosed but Laree did say that it was “calm and peaceful.”
“Hi, friends, as the word’s getting out, I wanted to let you know so there’s no confusion. Dave died early this morning. I was with him and it was calm and peaceful. It, as his doctor told me a little while ago, was a good death.”
Dave Draper put together an extremely successful career as a bodybuilder. A native of Secaucus, NJ, Draper began lifting weights at a young age and was on a bodybuilding stage at 21 years old. This is when he won the Mr. New Jersey title. Once he found some success, Draper moved out to Santa Monica, CA to train alongside bodybuilding legends such as Arnold Schwarzenegger, Frank Zane, and Franco Columbu.
Mr. New Jersey was the first major victory of Dave Draper’s career. Others included the 1965 Mr. America, 1966 Mr. Universe, and 1970 Mr. World. Draper also appeared in the 1967 Olympia competition where he finished fourth behind Sergio Oliva, Chuck Sipes, and Harold Poole.
Following a successful career in bodybuilding, Dave Draper would venture into other avenues. Like many athletes with incredible size, Draper made an appearance on the big screen and in multiple TV shows. Draper was featured on magazine covers and even began writing on his own. Draper published many works, including an online newsletter. This is where he continued to share insight on training and fitness. This newsletter continued up until 2019. His most famous piece of work remains his book entitled Iron Brother, Sister Steel.
Draper made an impact on bodybuilding because of his incredible size and ability to compete with some of the best in the world. He was multi-talented and this was highlighted following his career on stage. Draper is survived by his wife, Laree.
Generation Iron wants to send condolences to friends and family of Dave Draper during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Tamer Barakat Proves Good Things Come in Small Packages
Tamer Barakat ranks amongst the best natural bodybuilders globally despite a 40-60 lbs weight disadvantage.
Despite being 40-60 pounds lighter than the guys standing next to him, Tamer Barakat walked the stage amongst the top 5 natural bodybuilders in the world at 2021 Natural Olympia – the pinnacle of natural bodybuilding. At the year’s most significant event in natural bodybuilding, he competed in four divisions and placed well.
Below you can see which place he took in each class.
Men’s Bodybuilding Open – 5th
Men’s Classic Physique Masters – 1st
Men’s Classic Physique Open – 4th
Men’s Bodybuilding Grand Masters – 2nd
On Instagram (IG), Tamer Barakat stated:
“Basically I am at a 40-60 lbs disadvantage when it comes to muscle mass. But, but Conditioning can do wonders here!”
You can see the full post below.
https://www.instagram.com/p/CWZfAOLPArT/?utm_source=ig_web_copy_link
“When I got called into the top 5, I was surprised to tell you the truth,” Barakat uttered in the post. Although Barakat was shocked to be there, the year he’s had says otherwise. 2021 was Tamer Barakat’s best year yet in his 30+ years of bodybuilding.
At the Wolfpack Classic 2021, he proved age was just a number and stood in front of a crowd with the top natural bodybuilders in the world age 50 and older. He’s also been featured twice in Iron Magazine and was victorious in the Bodybuilding Open division at Iron Man World Cup 2021.
With the performance Barakat’s had this year, it’s no surprise he’s taking the stage with other top competitors – Paul Krueger (Mr. Olympia), Philip Ricardo Jr. (Men’s Bodybuilding Grand Masters Champion), and Derek Joe (Men’s Classic Physique Open Champion).
Secret to Success
Tamer Barakat is an overt vegan and focuses on a few key lifts to build the physique of one of the top natural bodybuilders on the planet. He claims that 90% of his diet comes from plant-based foods, including spinach, mushrooms, quinoa, and oatmeal.
His lifting methods aren’t conventional to other renowned bodybuilders. He includes Olympic lifts such as cleans and snatches rigorously. He believes there’s nothing like this movement to develop a strong core, power, and fantastic physique. In an IG post, Barakat informed, “Due to their level of difficulty and coordination through the full body, they trigger a high neuroendocrine response.”
You can see his complete statement and training clip of him performing the clean and snatch below.
https://www.instagram.com/p/CWo4OMDvQ2j/?utm_source=ig_web_copy_link
On his IG page, you’ll see he includes other full-body Olympic lifts into his routine such as clean & press and calisthenics such as ring dips. Additionally, he competes in CrossFit, which seems to be where he gets some of his training philosophy.
Tamer Barakat breaks the mold in bodybuilding. He demonstrates that size is not the only barrier to victory and never to set limits for yourself. Also, if you want to build a physique as powerful as his, Olympic lifts and veganism have the power to transform your body to Herculean status.
Generation Iron would like to congratulate Tamer Barakat for this success in 2021. Next year, he sets the bar high and plans to make minor improvements to clinch more triumphs in 2022. On social media a couple of days after Natural Olympia 2021, Barakat declared:
“Can’t wait to get grinding again in a couple of days, we have much bigger goals for 2022.”
Follow us on Instagram, Facebook, and Twitter for more insight on the natural bodybuilding community!
Best Ways To Build Quick Mass For Effective Gains
Looking to build quick mass? Check out the best ways to do so!
We all want to see a serious increase in mass, right? Building a massive physique is what makes others envy us both inside and out of the gym. But we want it quick. We want to build that quick mass. While training and our progress does take time, it is possible to start to see gains come on a bit faster which will ultimately lead us to that physique we want most.
Let’s take a look at the best ways to build quick muscle mass so you can see great gains like those bodybuilders we all know and love. With the right approach to training, diet, and supplementation, you will be well on your way to seeing those gains you want most.
What Is Muscle Mass & Why Does It Matter?
Muscle mass is everything related to our muscles. This includes skeletal muscles, those muscles that connect to our skeleton and helps move limbs as well as other body parts, smooth muscles, which are found in the walls of our organs and blood vessels, and water that is kept in our muscles. Since our muscles are made up of both water and protein, it is important to have adequate amounts of both (1).
Muscle mass matters because it allows us to move, either for functionality or more sport specific movements, while also contributing to our structure and ability to have better form and posture. Plus, enough muscle mass will work to tone us and give us a shredded aesthetic we can be proud of.
Best Ways To Build Quick Mass
Let’s take a look at some of the best ways to build quick mass so we see those gains we want most. The right approach is everything and these tips will come in handy when you need them most.
1. Focus On Compound Movements
Compound exercises allow you to lift more weight. While isolation exercise are great, by putting more emphasis on working more muscles, you start to tackle other muscles and will ultimately see great growth and a well-rounded physique.
2. Up The Intensity & Volume
By increasing intensity and volume, you start to work on increasing mass by pushing your muscles harder. With your muscles fatiguing, you start to break down more fibers for them to ultimately grow bigger and stronger (2).
3. Add More Protein
Protein is the building block of all muscle and working to add more protein into your diet can be a huge advantage when looking to put on quick mass (3). This can be whole food like lean meats, as well as supplements like protein powders and casein powders.
4. Increase Recovery Time
After a grueling workout, your muscles need to heal and repair those worn down fibers. Putting a focus on recovery, either through things like foam rolling, yoga, or other forms of stretching, will give your body exactly what it needs to properly recover and grow. Looking for a great recovery tool? Definitely check out a massage gun for that therapist level quality from the comfort of your own home.
5. Set Realistic Goals
Setting goals is imperative for you will have something to strive for. Realistic goals can still be big, but it revolves around what you think you can do to really maximize your gains. You won’t be an Olympia bodybuilder overnight, but setting goals, especially when looking to build quick mass, is a great way to get inspired and see effective growth.
6. Emphasize Sleep
This does go along with recovery, but with our busy schedules, emphasizing sleep is absolutely necessary (4). For our muscles to grow, and for our bodies to get adequate rest, sleep is a vital part of our routine. Somewhere in the window of seven to nine hours a night is a proper amount of sleep to see real gains.
7. Push Yourself
Don’t just go through a workout haphazardly. Really grind and keep your head down to see great gains. An hour workout can accomplish a lot if you put your mind to it and really looking to get an effective and worthwhile workout forces you to push yourself past limits you might think aren’t possible.
Supplements & Their Affect On Building Mass
When it comes to building real mass, a proper diet and training routine are obviously essential, but at the end of the day, using supplements can greatly benefit all of our gains by pumping us with those vital nutrients we so desperately need, especially after a grueling workout. Building mass requires a well-rounded routine, but with supplements, you may find it a bit easier to see some real gains.
Let’s start with a protein powder, a great supplement to pump you with protein so you see added growth and enhanced recovery, thus building up your muscle mass (5). With protein as the building block of all muscle, it is important to not neglect this. Either a whey-based or non-dairy protein will do the trick and greatly benefit all of your gains.
Looking to other supplements that can also be of great assistance, creatine and mass gainers are two that will work to build strength, size, and of course, overall mass. Paired with a protein powder and you will be well on your way to seeing great gains. When all is said and done, these supplements are exactly what you need to see some real growth start to take place and you seek that increase in muscle mass.
Wrap Up
Building quick muscle mass is our ultimate goal. It allows us to thrive both in functional and sport specific movements while aiding in our shredded aesthetic. Looking to build mass quickly is possible and it will ultimately set us up to great gains down the line. Check out these best ways to build quick mass while also incorporating some great supplements into your routine so you see those gains you want most.
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
Tipton, K.; et al. (2008). “Improving muscle mass: response of muscle metabolism to exercise, nutrition and anabolic agents”. (source)
Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Dattilo, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Iain Valliere: How Progress Pictures Can Be A Double-Edged Sword For Bodybuilders
[embedded content]
Iain Valliere shares his opinions of pro bodybuilders sharing progress pictures leading up to a competition – and how it can both help and hurt the athlete.
Back in the day, bodybuilding fans had to wait for magazines to see updates on their favorite bodybuilders. This meant that we couldn’t get the kind of moment to moment physique updates that we see in today’s bodybuilding world. Now fans can see what an athlete’s physique looks like mere hours before they step on stage. But how does this affect the mindset of the athlete going into a competition? In our latest GI Exclusive, Iain Valliere breaks down the pros and cons of sharing progress pictures before a bodybuilding show.
Dorian Yates was known as The Shadow due to the mysterious nature of his training. Partially because of being located in the UK – he would hide all updates about his training and physique until the day of the show. His massive and shocking physique shocked audiences and judges alike. Today, that notion of withholding information is foreign for most of the bodybuilding industry. This is due to social media and direct updates from the athletes.
Iain Valliere points this out early in our discussion about progress pictures. He explains that for some athletes – mystery and anticipation work in their favor. For many others, progress pictures have become part of an athlete’s brand. Transparency, interaction with fans, and constant updates help keep a bodybuilder’s following engaged right up to the moment of the competition.
But Iain Valliere doesn’t think it’s necessarily a better thing. Ultimately, it depends on what works best for the athlete at the center of it. Post progress pictures invites not only fan feedback but also feedback from fellow athletes and coaches. That wave of feedback can get into a bodybuilder’s head. It sounds silly – but competitive bodybuilding is a sport about looks and judging looks. If comments start to cause mental turmoil – it can affect a bodybuilder’s prep.
That’s why Iain Valliere believes that a bodybuilder needs to take a deep look into what really works for each individual. If a bodybuilder has tough skin against comments online and can focus on the prep without issue – then progress pictures can be a great way to build a following and keep engagement fresh.
For others, it can lead to second guessing prep decisions. Even worse, it can lead to a bodybuilder putting energy into reacting and responding to criticism that takes away from the actual work needed to improve. If a toxic environment grows from progress pictures – it can create a mental headspace that leads to less motivation and less fruitful contest prep.
Iain Valliere admits there is no right answer as to whether instant progress pictures are better or worse than the former way of bodybuilding life. But what is important during this transitioning time of technology is for each athlete to really understand his or herself. What is the ultimate goal of posting a progress picture? Will the benefits outweigh the detriments? That depends on each person’s headspace.
While the decision is seemingly flippant – studies have increasingly shown how addictive social media can be – and how affecting it is on a person’s mood. Iain Valliere believes that, while simple on the surface, the decision to post your physique on social media should be a well thought over business decision. It can have small effects that eventually add up to hurt or help an athlete’s entire career. The decision should be treated as such.
You an watch Iain Valliere go into detail about progress pictures in our latest GI Exclusive interview segment above.
Kai Greene’s Full Body Weekly Workout For Huge Gains
This weekly workout from Kai Greene is a full body crusher to give you serious gains.
Kai Greene is a professional bodybuilder and one of the greatest competitors in the modern era of bodybuilding. His massive physique and top place finishes has earned him a strong reputation around the pro circuit as an athlete to be feared.
When looking for a good full body workout, it is always best to take notes from the pros. With so many people online or in gyms claiming to know everything and anything about fitness, for your gains to really show, looking for advice and workout plans from professional athletes is the best place to start. Their careers were made in the gym and in the kitchen and those dietary and fitness plans worked for them and most certainly can work for you. Planning a workout in one day can be challenging, let alone a whole week, but thanks to this weeklong workout from Kai Greene, you will be well on your way to huge gains.
With a massive and shredded physique, Kai knows exactly what it takes to see real results for only the best gains possible while also challenging himself to see continuous growth.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Profession
Era
Nationality
Bodybuilder
2010
American
This workout from Kai will certainly fire up your muscles to grow so you see the best results. A week-long workout will give you the blueprint for an awesome pump each day and one that will most definitely see an increase in strength and size.
About Kai Greene
Kai Greene is a professional bodybuilder and personal trainer who is considered one of the best bodybuilders to have never won a Mr. Olympia competition. While this may seem insulting, it is more a testament to his hard work and the sheer competition of such an event as opposed to a low blow to Greene’s career. He placed second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite never winning a Mr. Olympia competition, his best wins were at the Arnold Classic in 2009, 2010, and 2016. Since going pro in 2005, Greene has been a force in the pro bodybuilding world and one to watch for his dedication to his physique and love for the sport.
Kai Greene Training Routine
This full body weeklong workout is sure to get you fired up and moving to ensure you hit all those muscle groups that need work. A mix of big lifts and exercises to support and grow smaller stabilizer muscles, this can be done with high volume and lighter weight, or the option to slightly modify to go heavier for slightly less reps. With many of these exercises, if you focus on mind-muscle connection and added time under tension, you will start to see huge gains by targeting deeper muscles as opposed to just the larger surface muscles. An awesome workout, this full body crusher is bound to give you that shredded aesthetic you want and will love.
Monday- Chest & Calves
Exercise
Sets
Reps
Bench Press
5
5
Dumbbell Fly
3
8
Decline Bench Press
3
8
Arm Pullover
3
10
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
4
8
Tuesday- Shoulders & Forearms
Exercise
Sets
Reps
Arnold Press
3
8
Behind The Neck Press
3
8
Lateral Raise
3
10
Front Raise
3
10
Shrugs
3
15
Reverse Curls
3
8
Hammer Curls
3
8
Wrist Curls
3
8
Wednesday- Back
Exercise
Sets
Reps
Barbell Pullover
3
10
Lat Pulldown
3
10
Bent Over Barbell Rows
3
8
Seated Cable Rows
3
12
Thursday- Legs
Exercise
Sets
Reps
Squats
5
5
Lying Leg Curls
3
10
Deadlifts
3
8
Lunges
3
15
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
3
8
Friday- Arms
Exercise
Sets
Reps
Reverse Curls
3
10
Hammer Curls
3
10
Wrist Curls
3
10
Preacher Curls
3
8
Spider Curls
3
8
Dumbbell Kickbacks
3
12
Overhead Triceps Extension
3
12
Triceps Pulldown
3
15
Best Supplements For Enhanced Growth & Wellness
Using top quality supplements to maximize your gains, especially after a workout like this, is incredibly important for your growth and wellness. Recovery and ensuring those fuel stores are replenished is more than important, especially with a grueling workout scheduled for each and every day. In order for those gains to show and your muscles to grow, working on your health in tandem with your fitness is vital for serious success.
To enhance growth and recovery, muscle building supplements like protein powders, creatine, mass gainers, and casein proteins are perfect. Working to pump you with protein and other nutrients, these supplements are exactly what you need to see serious gains.
To enhance wellness, consider a super greens supplements, omega-3 product, or multivitamin, all of which will pump you with nutrients and those vitamins and minerals you need most to stay in the gym and off the couch.
Wrap Up
When looking for a solid plan to really attack all areas of our body, look no further than this full body weeklong workout by Kai Greene. Working all of those muscle groups with challenging and fun exercises, Kai Greene shows us just how the pros do it to gain mass and get that physique to pop. As someone who knows how to work hard, Greene has hit the podium at some of the biggest competitions in the world. A respected bodybuilder and determined athlete, Greene shows everyone just how hard one must work in order to be considered great.
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 Kai Greene Instagram
Fouad Abiad Announces Retirement From Bodybuilding
Fouad Abiad will retire from bodybuilding and might make a move to commentate.
Fouad Abiad has officially announced his retirement from the sport of bodybuilding. The Canadian bodybuilder discussed his decision in a recent interview and spoke on his plan to potentially move to the booth as part of the broadcast team for the 2022 Arnold Classic.
The recent string of deaths in bodybuilding has been tragic and is bringing to light some issues that might be present in the sport. Abiad spoke on George Peterson and Shawn Rhoden specifically.
“George passed away and then Shawn passed away I’m like, you know what am I doing at this point? You know I’m 43, I’ve nothing to prove. And so I decided we did good work like I’m down to 260 this morning.”
Fouad Abiad has put together a career that has spanned over a decade. He has some prestigious victories in shows like the Vancouver Pro and europa Orlando Pro. Abiad qualified for the Olympia four times in his career and was a regular competitor at the Arnold Classic as well.
Abiad recently tore his tricep and this was an eye-opening injury. He continued to discuss how he does not want to do any irreparable damage to his body. Also, Abiad wants to work on becoming a blackbelt before he turns 50. At age 43, this gives Abiad seven years to achieve his goal.
“I just decided, like with everything going on health-wise with people, not to mention I got a blood workup about two weeks ago before I got sick, I got blood work done and I didn’t like the way it looked. Abiad said. It didn’t look very good, it looked a little worse than the last time I did it. You know blood work is all about trends and if the trend is not going horizontal or up then it’s not a good thing. Mine was starting to trend a little bit down, so I’m just gonna focus on being lean and looking good.”
“So I want to do something else, so my goal, and probably the people listening are going to laugh at me, but my goal is to be a blackbelt by the time I’m fifty. Abiad said I don’t know if that’s possible in 7-years. I’m gonna have to get down to like 210lbs, or 200lbs, I just need something to put my mind into or else I’m going to go stir crazy with nothing to focus on.”
Fouad Abiad will likely work on broadcasting the Arnold Classic. This is something we saw Cedric McMillan venture into back in September when he was forced to miss the competition due to an injury.
The recent decision by Abiad is one that has many reasons but mainly because the bodybuilder wants to focus on his health. It will be interesting to see if this is a decision that others follow moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cedric McMillan at Recent Guest Posing, Talks Near Death Covid Experience
Cedric McMillan talks about his near death experience with Covid.
It appears that Phil Heath isn’t the only top bodybuilder to recently battle Covid. Cedric McMillan recently revealed that he himself battled the sickness. In fact McMillan stated that the virus nearly took his life this past July.
It’s been quite some time since Cedric McMillan has been on a competitive stage. Save for his showing at the first night of the Legion Sports Fest, McMillan has been missing in action. He made his long awaited return to the stage at a recent guest posing event. He looked strong and impressive per usual, but not quite to his optimal form. The reason for that was pretty alarming. It appears that the 2017 Arnold Classic champion was waging a secret battle with virus wreaking havoc across the globe.
At the guest posing event Cedric McMillan would go on to explain that he suffered a terrible bout with the virus. As a result the bodybuilder also revealed that he had lost 30 Lbs of body weight. This gels with the info McMillan revealed on his social media not long after his guest posing appearance.
Looking to continue his resurgence back to his full potential, Cedric McMillan did another guest posing. McMillan stepped on stage at the Expo Super Show in Brazil. His recent appearance showed the bodybuilder slowly returning to form, showcasing a pretty impressive physique in the process.
Here is some of what Cedric McMillan had to say of his battle with the sickness.
“Back in July, I was almost dead…My wife was with me but I was outta here, seriously. But I didn’t see no white light. I don’t know if I was that close but looking at me from the outside, I was that close.”
It really sounds like Cedric McMillan had a brush with death. It’s great news to not only hear but see that he’s made a full recovery and is back to doing what he loves.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Build Thor Like Pecs with this Chest Workout
Thor Inspired Chest Workout
A wide chest has been the symbol of masculinity and strength since the beginning of time. It is no surprise superheroes have big pecs. A thick chest is what separates the boys from the superheroes.
If being a demi-god wasn’t enough, Thor has a perfectly crafted physique to put us mear mortals to shame. Although we can’t possibly turn into demi-gods, we can surely transform our bodies to look like them.
Chris Hemsworth’s pecs in the Thor movies are the result of countless hours spent in the gym. Thor’s pecs are close to perfect when it comes to size and definition. To build a chest like a demi-god’s, you need to have a balance of compound and isolation exercises in your workouts.
You don’t need to be the god of thunder to go through Thor’s chest workout, but you’ll have to put in all you’ve got. We’ll include advanced training techniques in the workout to completely annihilate your pecs.
Set 1 – Superset
Cable Crossovers – 3 Sets 15 Reps
Machine Chest Press – 3 Sets 15 Reps
We start the chest workout with a superset of isolation exercises to exhaust your pecs at the beginning of the workout. Most people start the workout with compound exercises and lift heavy weights.
While there is nothing wrong with lifting heavy at the beginning of the workout, it increases your possibility of getting an injury. Don’t just go through the motions in these exercises, pause and squeeze your pecs at the top of the movement.
Set 2 – Bench Press – 3 Sets 15-12-10 Reps
Seeing this exercise in this workout shouldn’t come to you as a surprise. The bench press is a compound exercise and is incredibly effective in adding size to your pecs. Most people make the mistake of going too heavy on this exercise.
Make sure you don’t bounce the barbell off of your chest and you shouldn’t lock out your elbows at the top of the movement. Doing so will help you in maintaining a constant tension on your chest.
Set 3 – Incline Dumbbell Press – 2 Sets 12 Reps Third Set Drop Set 15-12 Reps
The upper chest is one of the weakest muscle groups for most people. Incline dumbbell press on a 50-degree angle with help you in optimally targeting your upper pecs. Maintain a mind-muscle connection while performing this exercise.
The last set on this exercise will be a drop set. After completing 12 reps on the first two sets, perform 15 reps on the third set and then drop the weights and go into the fourth set for 12 reps or failure without taking a rest.
Set 4 – Decline Dumbbell Fly – 3 Sets 10 Reps
For an overall development of your pecs, you need to train it from all angles. The decline dumbbell flyes target your lower pecs and are a great exercise for helping you develop the separation between your abdominal and chest.
While performing this exercise, make sure your elbows are locked at an angle. While doing the flyes, the movement should happen at the shoulder joints and the elbows should remain locked.
Set 5 – Giant Set
Plate Chest Press – 3 Sets 10 Reps
Push-Ups – 3 Sets Failure
Dips – 3 Sets Failure
You’ll be ending this workout with a giant set. Just like a superset involves you performing two back-to-back exercises, a giant includes three continuous exercises. In these last three exercises, we’ll be focusing on contracting the muscles and leaving the gym with a muscle-ripping pump.
In the plate chest press, lie down on a flat bench and hold a weight plate between your hands with your arms extended. Lower the plate to the center of your chest and return to the starting position and contract your pecs.
Your pecs should be completely fried by now and you should have a hard time performing the push-ups and dips. If the bodyweight versions of these exercises are easy, feel free to add resistance by using weights.
Which superhero in your opinion has the best chest? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
A Complete Bodybuilding Guide Into BCAA Supplements
You’ve heard all about them, but what is so special about BCAAs Supplements?
Branched chain amino acids, or BCAAs, have long sat on shelves at stores as a popular supplement for athletes of all levels to really boost performance, see muscle growth, and aid in recovery. But much debate has been had on these supplements and just how effective they truly are. The back and forth flip-flop of this debate may have steered you in the other direction when it came to trying BCAAs, but they are something that could ultimately work to boost your performance to new heights.
Knowing about them and what they are about is the majority of the battle we face with BCAAs. Too often we just don’t know what they are, what the benefits are, or when to take them. With so many questions, we turn off and continue on our own making do with what we do understand. But don’t let naivety and a lack of understanding hurt your bodybuilding goals. BCAAs are something that can seriously help you see those goals become a reality so dive in with us as we breakdown the important aspects of BCAA supplements and what they can do for you.
What Are BCAAs?
Branched chain amino acids (BCAAs) are three essential amino acids (EAAs), yet they differ in their chemical structures. Let’s begin with amino acids. Amino acids are organic compounds that are the foundation of protein, and as we all know, protein is the building blocks of muscle. 20 amino acids make up protein, but of those 20, only 9 are considered essential amino acids. They are essential because the body cannot produce them and must be obtained through food or supplements. The nine essential amino acids include: histidine, isoleucine, lysine, leucine, methionine, phenylalanine, tryptophan, threonine, and valine.
For our purposes of BCAAs, the three essential amino acids that are also considered branched chain amino acids are leucine, isoleucine, and valine. What separates BCAAs from EAAs is that their side chain branches out allowing for a different metabolic rate. You can find BCAAs in food with large amounts of protein and this will help with protein synthesis but also recovery. Since your body turns to glycogen stores for energy and fuel during a workout, BCAAs can prevent fatigue and offer that boost so your body doesn’t take from your muscle for that much needed fuel.
Role Of Each BCAA
Let’s break down the role of each of our three branched-chain amino acids because each offers a specific role to really enhance your overall growth and recovery.
Leucine
Leucine is the main essential amino acid that begins the process of combining amino acids to muscle protein. This will help with protein synthesis which leads to muscle growth (1). It enhances protein synthesis further by boosting insulin levels which are an anabolic hormone. It also boosts growth hormone which promotes muscle growth and is needed to support a healthy muscle since it also reduces cortisol which can break muscle down.
Isoleucine
Isoleucine tackles some of the fat burning properties on BCAAs so that desired change in body composition starts to come full circle. It activates receptors knows as PPAR which start to move stored fat and increase the fat burning process for energy. Using this stored fat for fuel will really see a shed in that unwanted and stubborn body fat (2).
Valine
Valine works against another essential amino acid called tryptophan which produces serotonin in the brain. Tryptophan wants to signal to the brain that the body is fatigued, but valine works to stop it in order to delay that fatigue so you cognitively work harder throughout your workout (3).
Benefits of BCAAs
The benefits of BCAAs are important for your overall growth and performance and should definitely not be overlooked when it comes to these supplements.
Muscle growth: Activates certain pathways in the body to fuel protein synthesis and see that desired growth.
Decrease soreness: Protecting muscles and stopping breakdown, they decrease the amount of time you actually feel sore (4).
Reduce fatigue: Stop tryptophan from getting to your brain to settle and induce a feeling of fatigue (5).
Stop muscle wasting: Restore lost amino acids to muscles to keep them primed and ready to go.
While the benefits are highly debated among many, it is important to remember that everyone is different and no one supplement fits all. While BCAAs are crucial for your overall development whether you take a supplement or not, it should be noted that can really help you with growth and performance and that is exactly what you need out of your bodybuilding goals.
When To Take BCAAs
It is important to know when to take BCAAs in order to get their maximum benefit, but thankfully you can take BCAAs at all stages of your workout to really feel effects.
Before A Workout: If taken before, it can help release fat which can be used for energy as well as preventing muscle breakdown if in a fasted state.
During A Workout: For an intra-workout boost, BCAAs can supply constant energy to your body by stopping fatigue from setting in and improving your focus to keep you alert and moving forward.
Post-Workout: For after your workout, BCAAs can help with muscle repair and recovery and will help speed up protein synthesis to help your muscles heal much faster.
Recommended BCAA Supplement
While there are many great BCAA supplements on the market, one in particular stands out as a great option for your bodybuilding goals. National Bodybuilding Co. Pro Contest BCAA is a solid supplement to optimize recovery, growth, and strength. Naturally sourced ingredients and a side effect guarantee ensures this formula will work for you to build muscle, promote recovery, prevent muscle breakdown, and boost athletic performance. Pro Contest BCAA won for Best Post-Workout in the GI Supplement Awards and for good reason. This BCAA is a great option for you to enhance all of your bodybuilding goals.
Check out National Bodybuilding Pro Contest BCAA and the other finalists for Best Post-Workout in the GI Supplement Awards here!
Wrap Up
Using a good quality BCAA supplement can really enhance all of your bodybuilding goals when it comes to muscle building, recovery, and high functioning cognitive abilities. Finding the right BCAA can be challenging but we have great options for you so all of your goals can be met as safely and effectively as possible. Keep seeing great gains and let BCAAs help you toward success with your health and fitness goals.
Check out our list of the 10 Best BCAA Supplements here!
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
Blomstrand, Eva; Eliasson, Jorgen; Karlsson, Hakan K. R.; Kohnke, Rickard (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Luo, Yanhong; Zhang, Xin; Zhu, Zhengpeng; Jiao, Ning; Qiu, Kai; Yin, Jingdong (2018). “Surplus dietary isoleucine intake enhanced monounsaturated fatty acid synthesis and fat accumulation in skeletal muscle of finishing pigs”. (source)
Tsuda, Yuichi; Iwasawa, Kaori; Yamaguchi, Makoto (2018). “Acute supplementation of valine reduces fatigue during swimming exercise in rats”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). ” Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Blomstrand, Eva (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
How William Bonac Works Out To Build Massive Legs & Arms
This William Bonac workout will ensure serious gains to your leg growth and those massive arms.
William Bonac is a bodybuilder and social media personality who has worked tirelessly over the years to build a seriously massive and shredded physique. While he exhumes confidence, he is humble and knows his success comes from a positive attitude, the right training plan, and proper nutrition and supplementation.
For so many of us, finding the right workouts can be difficult. We know what we want, but getting there can be a dauting and discouraging task. But it doesn’t have to be. With bodybuilders and other professional athletes working for us to give us the best workouts available, we too can see gains equal to their own. They are living proof and they’ve done it before, so let’s take the right example and run with it. Enough of trying to believe some of these wannabe influencers and pay more attention to the professional athletes we admire most.
As a serious contender on the pro bodybuilding circuit, William is one to definitely follow, for he’s been there, done that, and knows exactly what it takes to succeed.
Full Name: William Bonac
Weight
Height
Date Of Birth
225-235 lbs.
5’7’’
05/18/1982
Profession
Era
Nationality
Bodybuilder, Social Media Personality
2010
Ghanaian
Despite busy schedules and the constant wear and tear of workouts, following the advice of someone like William can greatly impact your gains. While this can be a tough workout, having the right mindset and knowing what you can do is absolutely worth it, especially for those seeking huge gains like William himself.
About William Bonac
William Bonac is a professional bodybuilder from Ghana who at the age of 13, began training to promote a positive mindset and limit the amount of stress on himself. With inspiration from those bodybuilders we all love including Kai Greene, Flex Wheeler, and of course, Arnold Schwarzenegger, he began to train harder and realize just what it took to win.
After a third place finish at the 2011 Arnold Amateur competition, people began to notice him and his climb through the bodybuilding ranks began. Having competed at many top shows, some notable finishes include a third-place finish at Mr. Olympia 2017, a second-place finish at Mr. Olympia 2019, and two first-place finishes at the Arnold Classic in 2018 and 2020.
With a large following on social media, William seeks to use this platform to promote his workouts and his brand, as well as help others achieve their fitness goals by providing motivation and inspiration for all.
William Bonac Training Routine
For William, training includes those exercises with free weights and machines and typically is rather high in intensity and weight. Focusing on his legs and arms are imperative, for his legs tend to be his weakest part, and his arms are some of the most notable on the pro circuit. For those looking to get bigger arms, William is a big fan of the barbell curl.
We wanted to share some great leg workouts and arm workouts from William to give you the best chance at mimicking his sheer strength and size. Great exercises are mixed right into an awesome routine so you get the most out of every single workout. Since legs are hard to work out, and we all dread leg day, these two workouts will certainly change things up to give you a little more interest. On top of that, these arms workouts are exactly what you need to see those bulging bis really come to life.
Leg Workout #1
Exercises
Sets
Reps
Super Vertical Leg Press
5
10
Power Runner
5
10
Lying Hamstring Curls
5
12
Seated Calf Raise
5
12
Lying Calf Raise
5
10
Leg Workout #2
Exercises
Sets
Reps
Leg Press
5
10
Hamstring Curls
5
10
Leg Extensions
5
10
Squats
5
10
Arms #1
Exercises
Sets
Reps
Preacher Curls
4
10
Triceps Pushdowns
4
10
DB Biceps Curls
4
12
Barbell Curls
4
12
Triceps Extensions
4
10
Biceps & Shoulders
Exercises
Sets
Reps
Biceps Curls
4
10
Concentration Curls
4
10
Shoulder Press
4
10
Lateral Raise
4
12
Seated Curls
4
10
Preacher Curls
4
8
Rear Delt Fly
4
10
Best Supplements For Added Gains
While a great training routine is exactly what you need, for the most part, you need the right supplements to carry you through to the end game of gains. Eating right and following a proper routine is imperative, but that added boost we get from supplements can make all the difference. While William uses his own choice of supplements, we only felt it right to share some awesome products with you so you can have the best chance at seeing continued growth after those grueling workouts.
Three staples in a great routine are protein powders, pre-workouts, and intra-workout BCAAs. What you will find is a pre-workout can offer energy and muscle pumps, BCAAs will help you burst through fatigue and provide for continued energy, and protein powders will work to boost muscle growth and enhance recovery. Other supplements to try are creatine for added strength and size, fat burners to help shed unwanted fat and burn more calories, and a multivitamin to keep you healthier overall by pumping you with those necessary vitamins and minerals.
Wrap Up
William Bonac is a professional bodybuilder who knows exactly what it takes to succeed at the highest level. As someone who exhumes confidence yet stays grounded and humble, following his example can greatly affect all our gains. These legs and arms workouts are what you need to boost both lower body and upper body strength while also adding to a shredded and massive physique. Give these workouts a try, and mix in some awesome supplements, to really see great gains like William Bonac himself.
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 William Bonac Instagram