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5 Foods You Need To Cut Out Of Your Diet Right Now
Abstain From Eating These Food Items On A Diet
As the fitness trend is catching pace, people are understanding the importance of nutrition in their transformation. If you’re working towards your fitness or physique goals, you can’t afford to go wrong with your food and beverage choices.
Some foods have become a major part of our routines and we unconsciously incline towards eating them. These foods tend to slip through the fine cracks of a well-deliberated diet. If you have been following a diet for some time now but can’t see results, you should cut out these items from your diet.
White Bread
Eating white bread can hurt your blood glucose sugar levels. The white bread ranks high on the Glycemic Index (GI) – an index that ranks food based on their effects on blood sugar levels.
Before you dump your white bread and head to the nearest brown bread, make sure it doesn’t list white flour and caramel coloring as the first and second ingredients. Some companies take cheap white bread and stain it with caramel color – the thing used to make Diet Coke brown.
Pre-Made Salads
Some people love going to fast food chains and ordering pre-made salads as they consider it the healthiest option. Many even go to fresh salad parlors and get their meal dressed with millions of sauces, stripping the salad off all its nutritional values.
If you go to a store that offers refrigerated pre-made salads, you should check it’s nutritional info before buying. Some of the pre-made salads have such high caloric content that they are nothing more than fat bombs.
Dried Fruit
Dried fruits are one of the go-to munching snacks for many people. While the dried fruits are full of healthy fats, you should not go overboard with them as fats are harder to burn off as compared to the other two macronutrients.
Some of the dehydrated food can contain added sugar and sulfur to extend its shelf life. The things go from worse to worst as the water is removed from the fruits which can lead to overeating.
Junk Food
If you’re on any kind of nutrition program and schedule, you should cut out junk food from your diet. Pizzas, burgers, fries, ice-cream, or any kind of fried foods can throw you off your schedule.
You should go as far as eliminating processed food from your diet. Processed food is filled with empty calories. If you’re a serious lifter, you need to eat food which will feed your muscles with the essential macros and micronutrients.
Aerated Drinks
There has been an influx of aerated drinks in the market. You can probably buy a soda in the flavor of your liking and have enough new flavors to try every day for a couple of months.
A big number of people have been switching over to diet sodas from the traditional ones in hopes of making healthier choices. The diet sodas have artificial sweeteners in them which have been proven to cause cancer in lab rats.
Artificial sweeteners are 100 times sweeter than the naturally occurring fructose and sucrose which are used in orthodox sodas. So, if you’re craving for a soda (which you shouldn’t), the traditional one would be a better option.
Have you been eating any of these five foods? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Your Complete Guide To Protein Shakes For Gains
A protein shake is all you need to keep maximizing your gains.
Arguably, one of the best parts of the day is finishing that grueling workout or heavy lift and enjoying our protein shake. We’ve finally found the right protein powder, nailed down the flavor of choice, and maybe even have perfected a smoothie recipe with those added ingredients. And while we may know what a protein shake does for us, the complete picture of just how beneficial one of these shakes can be should not, and absolutely will not, be understated. Protein builds muscle. Muscle builds gains. So, in effect, protein is gains.
A quality protein powder will work to maximize muscle growth by pumping you with vital protein to ensure your muscles can grow and repair. Along with this, protein works to enhance recovery by allowing your muscles to grow stronger and to heal faster for less muscle soreness and faster bounce back. For those looking to lose weight, maintain weight, and even gain weight (in the healthiest of ways), depending on the protein powder, this is absolutely possible. When put into our protein shakes, whatever form of protein you choose can work wonders.
Let’s take a look at this complete guide for protein shakes and see just what makes these so great. From the benefits of them, to the right timing and what each does respectively, to even a top option for protein powder, this guide will be your one stop shop for all things protein and shakes.
Benefits Of Protein Shakes
The benefits of protein shakes should not be ignored, for they can greatly add to all of our gains. While they are similar to protein in general, a protein shake is just a loaded protein beverage, right?
Benefits include:
Convenience: Putting protein into a shaker bottle and having it ready to go is an easy way to load up on protein.
Increased growth: Protein is the building block of muscle and a protein shake is an easy way to deliver that into your body (1).
Enhanced recovery: Easily tackle muscle soreness and faster recovery by drinking a convenient protein shake (2).
Versatile option: Use for post-workout gains, meal replacing, or an added ingredient in a smoothie.
Protein Shake Timing
While many of us have a protein shake immediately after our workout, knowing all the options at your disposal can help you greatly.
For Post-Workout Gains
Right after our workouts, this is a great time to get that vital protein into our bodies. Our bodies are depleted and in need of protein to help grow and repair those muscles, so having a shake immediately post-workout, or within the protein timing window, can be of huge benefit to our overall gains.
For Replacing A Meal
Since protein does have the ability to provide for fullness and satiety, a protein shake can be used as a meal replacement, similar to traditional meal replacement supplements (3). If you are replacing a meal with a protein shake, that is absolutely fine, but know that whole foods should always be your number one choice. Of course, our busy schedules just don’t always allow for it.
For An Added Ingredient
While a simple protein shake works just fine, adding protein powder into a smoothie as an added ingredient can be even better. Not only do you get the taste and benefits of protein added to the many ingredients in your smoothie, but you get the thicker texture to really provide for a sweet treat.
Potential Sources Of Protein To Use
With so many different forms of protein to use, including whey and non-dairy or plant-based sources, it’s important you know your options moving forward. Your supplements should reflect your lifestyle and depending on said lifestyle, you can make a great protein shake to go along with it.
Some potential sources include:
Whey Isolate: A filtered form of whey, this is majority protein with minimal carbs and fats perfect for growth, recovery, and weight loss (4).
Whey Concentrate: A reasonable balance of macros, this is great for growth and recovery, but is perfect for those looking to bulk up.
Brown Rice Protein: A high amount of BCAAs are present and you get very similar benefits to whey minus the dairy (5).
Pea Protein: A great alternative, this contains all nine EAAs that are needed for your body to function (6).
Hemp Protein: Protein levels are okay, but the amount of fiber is great for digestion.
Soy Protein: Contains all nine essential amino acids making this is a complete protein source.
Best Protein Powder To Use In Shakes
With so many protein powders on the market, we felt it appropriate to share with you our top choice for protein. This whey protein powder is a great option for it tastes great, blends well, and is loaded with benefits. For those sensitive to whey, Enhanced Labs also has a great non-dairy protein powder, Protein-Tech, also great in a tasty shake.
Enhanced Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high quality whey is perfect for your muscle building and recovery goals.
Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
We’ve all heard of protein shakes, but sometimes we just do what we’re told. Everybody always says to drink a protein shake but we may never have asked why. Protein is the building block of all muscle. A protein shake is a convenient way to get adequate amounts of protein into our bodies for real growth. And don’t we all want the easy road sometimes? Pick up your favorite protein powder and incorporate a protein shake into your routine today.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
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
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Treyzon, L.; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Pal, Sebely; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Kalman, D. (2014). “Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates”. (source)
Babault, N.; et al. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Nick Best Crushes A 500-Pound Deadlift For 50 Total Reps At 53 Years Old
Strongman Nick Best completed five sets of 10 reps and made it look easy.
Age, injuries, heavy deadlifts — nothing matters for Nick Best and he showed that in a recent social media post.
The 53-year-old strongman shared a video on Monday to Instagram to display five different videos. In each one, Best stands over 500 pounds and completes a deadlift set of 10 reps. In total, Best completed 50 reps while barefoot and wearing a lifting belt and straps. Not only did Best complete the reps all together, but he made it look easy each time.
“500lb Deadlifts for 50 reps! 5 set of 10 reps at 53! Age is just a number!”
Nick Best is coming off an injury he suffered during the 2021 Kern Open. Best attempted what would have been a world record deadlift of 370kg (815.7lb) and suffered a torn tendon in his left lat. Best was competing in the Masters Over 50 division at the event and ended up placing third. It is not surprising to see Best recover as quickly as he did and get back to lifting heavy weight.
Since making his debut in 1991, Best has been a big name in powerlifting. He earned a gold medal during his first competition at the 1991 United States Powerlifting Federation. He has appeared in a total of 27 sanctioned meets and has 17 victories. This includes a win at the 1996 World Drug-Free Powerlifting Federation World Championships. In over three decades, Best has only missed the podium five times.
Best has competed at the World’s Strongest Man competition 10 times. His highest finish came in 2010 when he placed sixth overall. He also has two second-place finishes at the Giants Live Australia and a bronze medal at the 2007 America’ Strongest Man competition.
This incredible set of deadlifts is not the first time Best has used social media to update on his strength.
“425lb Bench Press and 25 Dips were 2 of the highlights from today’s Chest and Triceps workout! The triceps are really starting to fire again. Next goal is 450lbs by the end of December! Keep working back methodically! Patients is the key!”
Nick Best has been determined through his rehab process from injury and now is on to moving some big weight again. It is only a matter of time before he takes home another victory in competition.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2021 Natural Olympia Preview: Competitors To Watch
Here is a preview of the upcoming 2021 Natural Olympia.
The 2021 Natural Olympia has arrived. The competition will take place from Nov. 11-14 at the Golden Nuggets Hotel & Casino in Las Vegas. Competitors will be battling for up to $100,000 in cash and prizes.
This is a natural show which means that there are some differences from the IFBB shows. The biggest distinction when it comes to judging is the size of the athletes. There is not as much muscle mass for natural athletes as opposed to IFBB competitors, specifically Men’s Open. Despite the difference in size, athletes compete in similar categories.
In the Men’s Physique division, competitors perform bodybuilding poses and a T-walk. The judges have to adjust because the muscle mass is smaller despite the level of conditioning remaining high. Athletes can qualify for the Natural Olympia by competing in one PNBA competition. This has to be a professional show and they do not need to win a specific placing.
The Men’s Open division is the highlight of the show and Philip Ricardo Jr. is one of the competitors to watch heading into the competition. He won the 2019 Natural Olympia title and will look to bring his title back this year. Ricardo Jr. recently finished fourth at the Mr. America 2021 competition and he believes this will help him during the Natural Olympia.
Ricardo Jr. recently took part in an exclusive interview with Generation Iron. He plained that it was a last-minute decision to enter Mr. America. Despite his fourth-place finish, Ricardo Jr. believes this was an effective strategy in preparing for the Natural Olympia. Ricardo Jr. will be one of the favorites to win the competition, especially with defending champion Meshack Ochieng not taking place during the event.
The Men’s Physique division will have no shortage of champions. The gold medal winners from the previous four years will be back on stage competing against each other. Jon Tsui is the defending champion and will have a chance to make it two in a row. Back in July, Tsui was named as an INBA PNBA Natural Bodybuilding Hall of Fame inductee.
Joseph Ortiz will also return to the stage, along with the 2018 champion Colin Congo. William Long won Men’s Physique at the Natural Olympia in 2017 and he is the fourth gold-medal winner that will be present. This makes for an exciting competition in this division.
The intrigue of a natural bodybuilding show is to see the physique of athletes in a different way than the IFBB. With the athletes set to make an appearance, the show in Las Vegas should be another great one as natural bodybuilding continues to grow.
This is a sport that has been growing in recent years and it is because of competitions such as this one. It began with the Mr. America show and will continue at the Natural Olympia.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Derek Lunsford: “Phil Heath Is The Greatest Bodybuilder Of All Time”
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Derek Lunsford opens up about who inspired him in bodybuilding and why he thinks Phil Heath is the number one greatest of all time.
Derek Lunsford skyrocketed into the spotlight this year with an epic victory at the Men’s 212 Olympia. The division was one of the most competitive categories of the event – making his victory that much more exciting. We had an opportunity to speak with Lunsford following his big win and asked him about his biggest influences that inspired his physique. In our latest GI Exclusive interview, Derek Lunsford explains how Phil Heath inspired his career and why he believes Heath is the greatest bodybuilder of all time.
Ronnie Coleman. Arnold Schwarzenegger. Lee Haney. These are legendary bodybuilder names that are often in contention for the greatest of all time in the sport. Phil Heath, a seven time Mr. Olympia champion himself, is often in the mix. But perhaps due to Heath being a relatively recent athlete – many do not cement him above the these legends that came before. There is a strong argument for claiming Phil Heath is one of the best of all time but there has not yet been the time yet to let it all sink in.
However, Derek Lunsford has no qualms calling Phil Heath the greatest bodybuilder that ever lived. Even compared to the likes of legends such as Ronnie Coleman or Dorian Yates – for Lunsford it’s all about Heath. During our recent video conversation after his big Olympia win, Lunsford explains how Heath inspired his career.
Derek Lunsford is a young bodybuilder and part of the new generation of athletes coming into the spotlight. So it might make you feel old to hear that Lunsford was inspired by Phil Heath and the original Generation Iron film growing up. Everything from Heath’s aesthetics, shape, size, and conditioning seemed like perfection to Lunsford. Heath was the pinnacle of what Lunsford wished his physique could look like.
Derek Lunsford ultimately hedged his bets on the smaller Men’s 212 division for success (though now he seems to plan to eventually move up to Men’s Open). During our interview, you could still hear the elation in his voice post-victory. In many ways, he still sees himself as a bodybuilding fan who was watching the films and looking up to Phil Heath on stage. Now he’s a champion himself.
Lunsford acknowledges that everyone will have their personal favorite. He knows that Ronnie Coleman and Arnold Schwarzenegger are both legends who changed the sport forever. But for Lunsford personally, Phil Heath changed his relationship to bodybuilding forever. At Lunsford’s age, Heath is from another era. He’s already a solidified legend separate from the competitive bodybuilding world Lunsford battles in today.
Derek Lunsford doesn’t need more time to evaluate how Phil Heath’s legacy will look as time recedes farther – he already knows everything he needs. Heath is an example of waht the perfect bodybuilder should look like as far as Lunsford is concerned. Without Phil Heath – we may not have Derek Lunsford he Men’s 212 Olympia champion that we do today.
You can watch Derek Lunsford talk in detail about Men’s Open and his bodybuilding inspirations by watching our latest GI Exclusive interview segment above!
Gym Crush: Amanda Cerny
Amanda Cerny: Your Daily Dose of Happiness
If you don’t already follow Amanda on Instagram, you’re missing out on so much. Cerny is arguably one of the funniest girls on the internet. Apart from being funny, Amanda is incredibly hot. Both these features explain her 17.9 million followers on Instagram.
Amanda’s Insta timeline is a mixture of funny videos and exotic photo shoots, both of which keep her fans entertained. Cerny is also a fit chick and you will see her switch between a gym and a dance studio.
So now you know what you’ve been missing out on. Amanda can rock any outfit effortlessly. Apart from being super famous on Instagram, Cerny has a loyal following on YouTube as well.
Cerny started out her career as a Playmate. She was the Playboy Playmate of the Month for October 2011. It was her only Playboy shoot after which she became an internet celebrity. Amanda’s talent has brought her a long way since then.
Amanda started her online journey with Vine. She later switched to Instagram and YouTube after Vine lost its popularity and shut down. Cerny’s growing following has helped her bag a number of sponsorship deals.
Why walk when you can roll? Let Amanda be your motivation to start eating greens. There are no doubts Cerny is serious about her fitness and takes care of her body. Her fitness levels are one of the reasons she has been so consistent with her work.
Breathtaking! Both the scenery and Cerny. Amanda doesn’t limit herself to a studio. She is out in the wild doing her gigs and posing for photo shoots. Posing comes naturally to Amanda.
Amanda is getting it right with the paparazzi stuff. There are only a few other things people like more than a candid picture of their favorite celebrity. Did we mention Amanda works out? Thank you squats.
Amanda is constantly on the road. She travels to new places to get her followers new content and has some fun while doing it. If you have the wanderlust, you should be following her on Instagram.
Amanda isn’t afraid to make new friends, literally. Cerny is constantly thinking outside the box to bring something new to her fans. Using snakes in shoots could be considered taking the prop game to the next level.
This looks like a scene from a Bond movie. We wouldn’t be surprised if we see Amanda Cerny on the silver screen in the near future. She has all the ingredients of becoming a superstar.
All in all, Amanda is the perfect girl. She is incredibly funny, gorgeous and has a stunning body. Follow Cerny on Instagram and YouTube and stay updated with her. We’re sure you’ll love her and her work.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Bulking Season Rules For Building Muscle Without Getting Fat
These Are The Bulking-Up Rules You Should Know
Winter is approaching which means many people will be planning to bulk up. Since muscle mass is all you can see under the many layers of clothing you wear, many people use the winters as an excuse to gain size by feasting on their favorite food without any regard to their body fat percentage.
The problem with the bulking season is that people plan on gaining muscle mass but end up gaining belly fat. If you don’t see much of a difference in your muscle size while bulking-up, you are doing something wrong.
Understand Nutrition
Diet plays a major role in your fitness journey. If you want to bulk-up or shred, your first goal should be to learn about nutrition and how changing your diet can affect your physique.
You can’t bulk-up if you’re on a calorie deficit diet. Investing time in understanding about macronutrients and tracking your daily calories can pay huge dividends. You should start thinking in terms of macros when you make your food choices.
Bulking Doesn’t Mean Gorging On Junk
For some people, the bulking season translates into junk season. These people misunderstand the concept of bulking and go all-out on junk food. While bumping up your calories is important, you shouldn’t convert your body into a trash can.
The source of your food makes a big difference in the quality of mass you’ll be gaining. On a bulking diet, try to get most of your calories through carbohydrates and proteins while limiting the fats.
Control Your Portion Size
Savoring a full pizza and ice cream every day will add size only to your waistline. Contrary to the popular belief, you don’t have to punch down big quantities of food to put on muscle size. A carefully crafted diet with the right portion sizes can ensure quality muscle mass.
Having 100 additional calories in a day can be enough to help you speed up the bulking process. As a rule of thumb, you should be consuming 1 to 1.5 grams of protein per pound of body weight, 2 grams of carbs per pound, and 0.4 grams of fat per pound on a bulking diet.
Don’t Be On The Bulking Diet For Too Long
Some people don’t know when to hit the brakes and end up with the extra kilos when the sun is out. Remember – The longer you bulk, the fatter you’re going to get. So, try putting on size in as little time as possible.
Your body’s insulin sensitivity starts eroding when you’re around 15% body fat. If you continue to bulk beyond this point, you’ll gain fat rapidly. You should stop bulking when you’re around 10% body fat and your abs start disappearing.
Make Adjustments To Your Training
One of the most overlooked aspects of the bulking season is the training. Many people focus solely on their diets when they’re trying to put on size and completely neglect their workouts. You must constantly shock your muscles with every workout for them to grow bigger.
Cutting out the cardio is the other mistake people make while bulking. Keeping cardio in your training program will ensure that you put on quality muscle mass as you increase your calorie intake.
Are you getting ready for the bulking season? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
Interview: The Reason Chef Rush Does 2,222 Push Ups A Day
Chef Rush does 2,222 push ups every day for Veteran suicide awareness.
Chef Andre Rush made headlines last year for being the most jacked White House chef ever seen. That might seem like an easy feat (there aren’t that many White House chefs in the world). But when you look at the man, you’ll quickly realize he might just be the most massive chef in the world. In our latest GI Exclusive interview, Chef Rush explains why he does 2,222 push ups a day not for building muscle but for suicide awareness.
Chef Rush does 2,222 push ups every single day (except Saturday and Sunday). This takes him over an hour to complete each time. That sounds maddening, brutal and, for many, seemingly impossible. But Chef Rush isn’t doing this as a realistic way to build muscle. Actually he recommends against it. The real reason he dedicates himself to so many push ups a day is for suicide awareness.
Specifically, the number of push ups have a significance. They represent, according to statistics, 22 veteran suicides a day. Chef Rush has been in the military himself and served over seas. He also suffered from post traumatic stress and depression – something he admits he would have never been able to say on camera only three years ago. He had been in mental health facilities and struggled with trying to find a way to gain inner peace. He understands what many veterans (and even the broader scope of people who suffer mental health issues) goes through.
That’s why Chef Rush does 2,222 push ups a day and talks about it as much as he can. He wants to help change the way the world looks at mental health; the way the government supports veterans and suicide prevention; and hopefully show others who are suffering that they are not alone.
The 2,222 push ups are not Chef Rush’s workout. They don’t give him the massive size you see on his physique. But it’s a different kind of sacrifice he’s willing to make every day. Something for himself and for all others that are desperately seeking relief from their mental health issues in a world that often ignores them.
Check out the full GI Exclusive interview clip of Chef Rush above and make sure to stick around the Generation Iron Fitness Network for more bodybuilding exclusives and news updates!
Crazy Bradley Martyn Workout For A Bigger Chest
Pump your pecs with Bradley Martyn and these great chest workouts.
Bradley Martyn is a bodybuilder, online trainer and social media influencer with a popular YouTube channel and a few other social media profiles. Knowing how important a strong chest is, Bradley knows just how to pump those pecs for a more full physique.
With so many social media influencers each claiming to have all the answers, it can be more than challenging, and honestly quite confusing, to really know who is telling you the truth and who is spouting nonsense. It is hard enough to get a plan together for yourself and knowing the right exercises, right amount of sets and reps, and simply knowing how to perform each exercise can be enough to deter you from trying. On top of a hectic search for the right person, and you’re just cooked. With professional athletes and fitness influencers, many of them do the work for you and are living proof of what these kinds of workouts can do for you. Bradley Martyn is a great one to take note of for he knows what it takes to get that massive physique and won’t steer you in the wrong direction.
Through a solid training plan, mixed with great diet and supplementation, Bradley is able to not only help himself see great gains, but also help others achieve their goals.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
These two chest workouts are full of great exercises that can really offer a nice pump and provide all the gains you need most to begin to define your well-rounded physique.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about health and fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going.
He has competed in many events and has won the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic. While he knows how to compete and train to be the best, his main drive is his YouTube channel which has afforded him Internet fame, a stable way to make money as an entrepreneur, and a way to help people change their lives.
Bradley Martyn Training Routine For Chest
Let’s take a look at a couple chest workouts from Bradley to really pump our pecs and see that desired growth we want most.
Chest Workout #1
Exercises
Sets
Reps
Swiss Bar Bench Press
3
12
Incline DB Press
3
12
Hammer Strength Chest Press
3
12
Dips
3
15
Weighted Push-Ups
3
20
1. Swiss Bar Bench Press – 3 Sets 12 Reps
The bench press is a compound exercise which should be a staple in your chest workouts. Bradley Martyn takes this exercise to the next level by using a Swiss bar. Swiss bar, also known as the football bar, lets you use a neutral grip rather than supinated or pronated.
Don’t forget this is a Bradley Martyn workout, he leaves no stones unturned in making his workouts harder. If you don’t have access to a Swiss bar at your gym, you can perform the bench press with a straight barbell. Using a straight bar won’t leave any space for the girl to sit though.
2. Incline Dumbbell Press – 3 Sets 12 Reps
The upper chest is a weak muscle group for most people. Some of them make it worse by not training it often. Incline bench press is a great exercise to target your upper pectoral muscles. Maintain a full range of motion while performing this exercise.
While doing the incline dumbbell presses, don’t lock out your elbows at the top of the movement. Doing so releases all the tension from your target muscle group and puts it on your joints. If you don’t have enough weights at your gym, follow Martyn’s lead.
3. Hammer Strength Chest Press – 3 Sets 12 Reps
Your workouts should be a mix of compound and isolation exercises. Compound (multi-joint) exercises help in building strength and muscle mass while the isolation (single joint) exercises help with muscle definition and conditioning.
Bradley is big on pushing movements in his chest workouts. Hammer strength chest press is the perfect exercise to isolate your chest and establish a mind-muscle connection. Focus on squeezing your pectoral muscles at the top of the movement.
4. Dips – 3 Sets 15 Reps
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Dips are one of the most underutilized exercises when it comes to chest training. This exercise is incredibly efficient at the lower and middle chest development. Your pecs should already be exhausted by the time you reach this exercise.
If you feel body weight dips are too easy for you, go Martyn on this exercise and add resistance by using weights. The range of motion is the key to this exercise. Squeeze the living hell out of your chest at the top of the movement.
5. Weighted Push-Ups – 3 Sets 20 Reps
You can’t expect a Bradley Martyn workout to end without a kickass exercise. Weighted push-ups can be a chest buster when performed at the end of your workout. Most people do this exercise as a warm-up at the beginning of their workout, but where is the fun in that?
Knock yourself out with some weights on your back. If you can’t complete 20 reps with the weights on your back, ask someone to lift them off when you hit failure, but don’t stop without completing your set. Be ready to experience chest cramps at the end of this workout.
Chest Workout #2
Exercises
Sets
Reps
Rear Delt & Fly
4
8-12
Flat Bench
4
8-12
Incline DB Press
4
8-12
Decline Barbell Press
4
8-12
Lat Pulldown
3
8-12
Back Extension & Rows
3
8-12
Best Way To Ensure Gains
The best way to ensure gains is to have a quality supplementation routine ready to go on your shelf. This could include anything from a protein powder, pre-workout, or an intra-workout BCAA for immediate pre-, mid-, and post-workout supplementation. Other notable products to consider are a fat burner for those looking to shed unwanted fat, creatine for that increase in strength and size, and a multivitamin or omega-3 supplement to aid in all things wellness.
Wrap Up
Bradley Martyn knows just what it takes to succeed and with his massive platform on YouTube and social media, seeks to deliver the best information for all. The right chest workouts can really pump those pecs so you see a well-rounded physique with optimal fullness. Give these Bradley Martyn workouts a try and really feel that burn in your pecs for all your physique goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Instagram
Joe Rogan Shocked By Jujimufu’s “World’s Strongest Smelling Salts”
Joe Rogan gets the shock of his life trying out Jujimufu’s smelling salts.
Comedian and podcaster Joe Rogan recently took the challenge of trying out smelling salts. But Rogan didn’t just try out any smelling salts brand. The podcaster tried out Jujimufu’s brand of smelling salts and the experience gave him the shock of his life.
Smelling Salts. They’re a staple of powerlifting, a useful tool that help powerlifters heft a great deal of weight. It provides the extra kick necessary for a lifter to psyche themselves up before lifting an absurd amount of weight.
Unlike performance enhancers, smelling salts don’t add a specific physical edge for a lifter. Whatever strength they’ve attained during training will determine how much weight they’re able to heft in a session or a meet. But what smelling salts do provide is an extra kick that allows for more intense focus.
Not all smelling salts are created equal of course. There are many different brands to choose from. One such brand of smelling salts is created and designed by veteran powerlifter turned bodybuilder Jujimufu.
Enter Jujimufu
Known for his incredible agility and lifting abilities, Jujimufu is well versed in weight training. With tons of lifting experience under his belt you can bet that Jujimufu knows a thing or two about smelling salts. The powerlifter is so confident in his knowledge in fact that he’s created his own brand of smelling salts. One type is called “Awesome Smelling Salts”, another is called “AHHH!!! World’s Strongest Smelling Salts” the latter of which caught the attention of a well known podcaster.
Powerful Smelling Salts
In a recent episode of his podcast Joe Rogan recently tried out Jujimufu’s “AHHH!!! World’s Strongest Smelling Salts” along with his friend and fellow comedian Theo Von. What happened next was nothing short of eye opening.
Our first experience with smelling salts. The great and powerful @theovon and I took a whiff of @jujimufu’s good stuff. Shoutout to my friend @worlds_strongest_gay for the introduction to these fine olfactory stimulators. Holy shit was that intense. Full podcast available now on @spotify.
It was a real pleasure to get to hang with Theo again!
It’s clear that Jujimufu is working with some pretty powerful stuff. Joe Rogan and Theo Von were nearly floored by the smelling salts. If it’s really that potent, Jujimufu’s smelling salts could be a game changer in the weightlifting game.
Will you be trying Jujimufu’s smelling salts brand?
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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.