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4 Best Post Workout Meals To Ensure You Make Healthy Gains
Consuming the right nutrients after a workout can make or break your gains in the gym, so don’t let poor planning hurt you.
We all think hard about what we eat before a workout, right? We need energy and fuel to lift big and maintain the gains we worked hard for. After all that effort under the bar, it would be a shame to lose it all due to a poorly planned pre workout or post-workout meal. Eating carbs and protein after your workout are the keys to rebuilding the glycogen stores and repairing those strained muscles. With the right nutrients, you will decrease the breakdown of your muscle protein, increase growth, and ultimately enhance recovery all while seeing your hard work come to fruition with what you eat after a workout.
Often times in our busy lives, we just do not have the time to sit, plan, prepare, and cook a full dish from scratch. This causes us to resort to supplements and replacements to get all of those vital nutrients. While this may be enough to get us through the day, we may not be maximizing our gains to the fullest extent of what they could be. By working to plan post workout meals ahead of time, we will be able to eat well and enjoy a wonderful dish we took time to create for ourselves. Don’t throw away your protein supplements or replacements just yet. Use them sparingly for those times you really don’t have enough energy to cook to eat after a workout.
Timing, timing, timing. Many suggest eating your post-workout meal within 45 minutes upon completion of your workout as your window for protein restoration begins to diminish after that. Of course, this depends on person to person, but that 45 minute window will help your body rebuild the glycogen stores faster, thus ensuring those gains do not fall short. This also gives you enough time to get home and prepare a solid dish without feeling rushed to get something done. For bigger gains, have a protein shake immediately after to really flood your muscles with those nutrients and then top it off with a solid home cooked meal as a good idea for your muscles to use those nutrients.
Thinking of fun and easy ways to create healthy options all while enjoying the meal can be difficult. The benefit is that there are so many alternatives and new ways to try different dishes with other variations which can make for fun and interesting dishes. Don’t let the same old monotony bore you into eating the same foods or not enough of the foods you really need. Here are 4 easy post-workout meals to ensure those gains keep rolling and your hard work does not go unnoticed. Oh, and they taste good too.
Benefits Of Meals After Training
You should be sure you eat a post workout meal because the benefits are undeniable for a host of physical and mental reasons. All of your hard work in the gym will go completely unnoticed if you decide to not eat properly post your workout and what will be the point if that all goes to waste. Getting these vital nutrients can improve recovery and lessen the amount of muscle soreness you may feel, thus keeping you primed for whatever workout comes next and enhancing your sports nutrition and diet.
By improving bone mass and building muscle, you will start to get that toned aesthetic you have been seeking and will be able to properly lose body fat to use it for energy in the process of muscle protein synthesis. This will help change your body composition. With other benefits like assisting in immunity, it is no wonder why these meals post training are so important with some of the best foods to eat for pre and post workout nutrition to build muscle and assist in weight loss.
#1 High Protein Peanut Butter Cup Milkshake
Who doesn’t love a Reese’s Peanut Butter Cup? This milkshake will curb that sweet tooth all while giving your body the proper nutrients to recover. Blend this up at any time of the day for that sweet treat feel minus all the sugar. Take on the go or enjoy on the couch, but either way, this milkshake is sure to be right up everyone’s alley. For an added bonus, toss in your favorite protein powder and combine a post training meal with your protein shake into the perfect meal for your post workout nutrition or post workout snack for weight loss and muscle growth.
Ingredients:
¼ cup peanut butter
2 medium bananas
1 ½ cup of low fat milk or almond milk
1 Tbsp cocoa powder
¼ tsp vanilla extract
Method:
Add ingredients in a blender with desired amount of ice. Blend until smooth or desired texture.
Top with any desired topping of your choice such as mini dark chocolate chips, chopped nuts, or cinnamon.
Nutrition Info:
Calories: 250
Protein: 11g
Fat: 12g
Carbs: 29g
#2 Protein Pancakes
Everyone loves a good, thick pancake, but that burden put on by carbs can be quite the deterrent. These protein pancakes are sure to give you all the feels of those thick, fluffy pancakes we all know and love without the guilt attached. Packed full of protein, these are great for those trying to get lean without sacrificing all the gains. For that extra love, find some sugar free syrup (or cheat a little) and enjoy pancakes the way you used to as a kid, just with a little extra health boost. The bonus: add whatever toppings you love on top for that sweet craving and high quality meal.
Ingredients:
4 eggs whites
½ cup of oats
½ cup of cottage cheese
1/8 teaspoon of baking powder
½ tsp of vanilla extract
Method:
Place all ingredients in a bowl and mix together. Add mixture to a frying pan and cook on medium heat. Once the pancake reaches a golden color with bubbles on top, flip over to the other side. Once cooked through, add whatever desired topping on top and enjoy.
Nutrition Info:
Calories: 421
Protein: 51g
Fat: 6g
Carbs: 39g
#3 Black Bean Egg White Omelette With Avocado
A good omelette is the perfect post-workout meal to ensure those gains stay right where they are. Everyone has their favorite add-ins to an omelette, whether it be peppers, onions, spinach, or a host of any desired topping. This black bean omelette is great because with the added protein of the beans, your overall protein intake is met without a second thought. Feel free to add whatever else to this hearty meal for your favorite omelette.
Ingredients:
4 eggs whites
¼ cup of black beans
1 cup chopped tomato
1 avocado
1 ounce of low-fat cheese
Method:
Pour egg whites into a frying pan on medium heat. Add black beans, diced tomatoes and low-fat cheese (or whatever desired toppings) on top of the egg whites. Once cooked through, flip half of your egg whites over to create the perfect omelette. Add diced or sliced avocado to your dish and enjoy.
Nutrition Info:
Calories: 431
Protein: 29g
Fat: 24g
Carbs: 31g
#4 Beef and Squash with Marinara
For those who enjoy a workout later in the day, this dish is sure to satisfy your afternoon, or even dinner, cravings. Satiate your desire for a hearty protein with beef and add that perfect pasta substitute of butternut squash or zucchini to feel great while enjoying this fun spinoff of pasta and meat sauce. Between the beef and the squash, your energy stores will feel recharged and your hunger will be suppressed offering a great post-workout meal.
Ingredients:
8 oz of lean grass-fed beef
1 butternut squash
4oz marinara sauce
Salt and pepper for taste
Method:
Preheat oven to 350 degrees. Cut one whole butternut squash in half and place in oven for 45 minutes, or until soft. Cook 8oz of lean grass-fed beef with salt and pepper if desired for taste. Once squash is done, carve out into a bowl. Add your beef inside and pour desired amount of marinara on top to create the perfect post-workout dish.
Nutrition Info:
Calories: 628
Protein: 70g
Fat: 18g
Carbs: 38g
Wrap Up
So, while these post-workout meals are sure to keep your hunger at bay, provide the much needed nutrients for recovery, and ensure big gains, it is important to remember to eat within a 45 minute window upon completion and to load up on carbs and protein for maximum benefit. If you are someone who has to have a protein shake after every workout, that is fine as well. You can do both. Having a protein shake right after will get you all those much needed nutrients and keep you full while you prepare and cook a quality meal for yourself instead of just a workout snack after training.
Fat is not bad to consume post-workout either, and although it may slow the absorption of the meal, the benefits still stand. It is best to maintain a 3:1 carbs to protein ratio, but if some fat happens to find its way into your post-workout meal, so be it. Your gains will not be disrupted. The idea that fat will ruin you should not deter you or keep you from enjoying certain foods because it isn’t true. Everything in moderation is just fine for your health and fitness goals. This macronutrient is just as important as the other two for your diet.
Whether it be a quick snack like tuna and crackers or pita and hummus, or something more elaborate like beef and squash with marinara, the important thing is to give your body ample recovery so as to not lose the hard work you put in. Hydration and nutrition are key to a healthy body and a healthy mind so give these post-workout meals a try and let us know what you think. You should love the food you eat and love the process of making something you love to eat, especially if on a diet. Do not just suffer through a meal because you have to. Treat it as part of your training and really work to better your health, fitness, and performance overall as you drink plenty of water and eat the best foods.
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
Best Foam Rollers For Muscle Recovery & Back Pain (Updated 2021)
These best foam rollers for muscle recovery are the ultimate recovery tools for pain relief and less stress.
While we would all love to get a massage or see a specialist to aid in our recovery process, that tends to be expensive and simply unrealistic. Thankfully there is an alternative to this self-care dilemma in foam rollers and the ultimate back roller can work for muscle recovery and back pain. While massages work to release tight and sore muscles, so too do foam rollers but they offer the benefit of being affordable and easy to use. Great muscle recovery tools for back pain and stress relief, the benefits of foam rollers can greatly influence your training and performance, but also your overall health and wellness.
We’ve out together a list of the Best Foam Rollers for 2021 so you can get great muscle recovery tools to increase all your gains. The right roller can target your specific needs so you never suffer from unwanted pain or strain after a grueling workout.
Best Foam Rollers For 2021
Best Foam Roller Overall
The best foam roller will be high-quality and durable to withstand repeated abuse as you look to maximize recovery. It will offer unique features to target certain spots so you get the most out of your recovery and rehab.
TriggerPoint GRID Foam Roller
TriggerPoint makes the first foam roller to feature a multi-density exterior built around a hollow core and is one of the best travel foam roller devices around. Tested for durability and effectiveness, this product is trusted by athletes and professionals alike. The design built around a hollow core allows this roller to keep its shape and integrity so it can better serve you. By decreasing muscle and joint pain, increasing circulation, improving flexibility and range of motion, and promoting better balance, this dense, firm foam roller allows you to target certain spots for pain to really attack all of those unwanted painful areas.
TriggerPoint GRID Foam Roller is designed for superior rolling made from durable and quality material to target any muscle pain.
Pros
Constructed well and seems to last a while for the best travel foam roller
Can target those stubborn spots of targeted pain
The durable design and hollow interior will allow it to keep its shape
Cons
It is on the more expensive side
May cause more pain for those not used to such a dense foam roller
Price: $59.99
Best Foam Roller For Bodybuilding
Bodybuilders work their bodies hard as they seek that desired physique. Keeping your body loose and relieving those muscles will prove to be very beneficial for those on a strict bodybuilding routine.
Theragun Wave Roller
Theragun Wave Roller is a great roller for full body support thanks to its innovative material and wave-shaped grooves. With five speed settings, you can control the vibration of this foam roller great for stimulating blood flow. High density foam is quality and durable for repeated abuse and a Bluetooth enabled connecting device offers the ability for customized routines and Therabody app integration. Perfect for accelerating recovery, stimulating blood flow, enhancing mobility, and releasing tension, this is one of the top muscle recovery tools that is innovative and worthwhile.
Theragun Wave Roller offers full body support with high-density foam that offers five speed settings for the best rolling options.
Pros
Provides an effortless and powerful back massage
Vibrating ability is awesome for relieving tension and stimulating blood flow
Innovative material and wave-shaped grooves are great for full body support
Quality and durable material to withstand repeated abuse
Cons
May not be able to support entire body weight
App can be hard to navigate as well
Price: $149.00
Best Foam Roller For Deep Tissue
Getting deep into the tissue will really loosen up all those sore spots. A good foam roller for deep tissue work can break up any tight spots for the best recovery results.
321 STRONG Foam Roller
This high density foam roller from 321 STRONG is comfortable to use and is great for all levels. The alternating bumps on this roller mimic the fingers, palms, and thumbs of a therapist to effectively penetrate the soft tissue layer of sore, tired muscles. As a great recovery tool, it will treat muscle pain, increase performance and flexibility, promote blood flow to those worn down sites, and flush away built-up lactic acid. Used for a warm-up or a cool down, this foam roller will really benefit all of your muscular needs. Patented, durable, and made from high-quality material, this roller can support up to 500 lbs. and offer a high-density option for your at-home needs.
321 STRONG Foam Roller offers a high density foam roller with 3D massage zones to mimic the fingers, palm, and thumbs of a therapist.
Pros
The unique bumps design gives you great feel for different types of treatment
Allows for great soft tissue penetration
Very dense, this will work great for muscle relief
Cons
Durability comes into question
For those not used to a hard, dense foam roller, this won’t be for you
Price: $23.98
Best Hand-Held Foam Roller
A hand-held foam roller allows you to target spots that traditional ones may not. Having the flexibility to really work out the kinks is great when it comes to seeing those gains you want most out of the best muscle roller stick.
TheStick Travel Stick
Rolling sticks are also great rolling options and TheStick provides the same benefits as a foam roller but with more portability and is the best muscle roller stick. As a more flexible option, the core bends and allows you to treat a much larger area, and while it is primarily used on the legs, it can be used for other muscles groups, although it may be harder. As a pre-workout tool, it can improve strength, flexibility, and endurance by priming those muscle for whatever workout is ahead. Post exercise, this can accelerate muscle recovery by squeezing out lactic acid and its unwanted effects. For a great hand-held option and the best muscle roller stick, try TheStick and see what it can do for you.
TheStick Travel Stick is a flexible 17” roller to target larger areas to improve strength, flexibility, and endurance for the best results.
Pros
Very portable and flexible, it allows for a great surface massage and is the best travel foam roller
Since the core bends, it also allows for a larger area to be hit
Cons
Really only effective on the legs
Not great for targeting deeper muscles given the design and density
Price: $27.45
Best Foam Roller For Beginners
Those just starting out may want a slightly less dense foam roller as you get used to the movement. The right foam roller can set you up for when you need to move on to a more dense one.
Gaiam Foam Roller
Gaiam Foam Roller is a semi-firm density foam roller designed to relieve muscle soreness and tension to improve flexibility, mobility, and circulation. With two sizes, these foam rollers come in 18-inches or 36-inches each with their own respective benefits. The 18-inch roller is versatile and can work to soothe soreness effectively, while the 36-inch roller is better suited for balance and full body work. This foam roller also comes with a digital workout that will teach you great routines and help aid any soreness.
Gaiam Foam Roller is a semi-firm density roller that is perfect for loosening tight muscles and relieving stress.
Pros
Two sizes are great for versatility and variety and this is the best travel foam roller
Perfect for improving flexibility, mobility, and circulation
Digital workouts are great for teaching you techniques to further recovery
Cons
Not as hard as higher density foam rollers for those looking for deeper tissue work
Price: $24.98
Best Specialty Foam Roller
Specialty foam rollers allow for that advanced level of recovery which can greatly influence gains. The right specialty roller will relieve pain and work for muscle recovery in unique ways that a traditional one cannot.
The Ultimate Back Roller
An interesting rolling and muscle recovery tool, The Ultimate Back Roller is unique in that it is the first chiropractor invented foam roller with a spine gap to enhance overall spinal mobility and flexibility. A flat roller can often times do a disservice by jamming the spine, but this wheel contours nicely into your spine and offers great relief. Used on the floor or the wall, the ultimate back roller can help target back, shoulders, glutes, hamstrings, and quad muscles and is perfect for athletes of all experience levels. Firm but therapeutic, this design keeps your spine in mind by having a no pressure gap over your spine and offering four rows of alternating bumps to offer wide and stable relief. For back pain, The Ultimate Back Roller will provide great relief.
The Ultimate Back Roller is a great back roller and yoga wheel with a spine gap and therapeutic bump pattern great for posture and reliving tightness.
Pros
The spinal gap is great for avoiding spinal contact and pain
Four rows offer a nice amount of pressure
Unique to target back and lower body pain, it is portable for wherever you go
Cons
Only useful for your back, as you cannot get full use like a traditional foam roller
The ultimate back roller is expensive despite being a niche recovery tool
Price: $64.95
Benefits Of Foam Rollers
Using a foam roller has many benefits, especially when it comes to your overall training and performance, but also your physical health and wellness. Staying loose and limber will help avoid injury and keep you moving as efficiently as possible and the best foam rollers for back pain can help greatly. Benefits of foam rollers include:
Improve recovery and rehab: Using a foam roller can loosen up those tight muscles and work to improve recovery and rehab so you get the most bang for your buck. This will ensure you feel better and increase muscle growth without tight muscles (1).
Increase range of motion: By loosening up those muscles, you get the best out of increased range of motion so you can lift more and see better growth (2).
Offer better flexibility and mobility: Keeping those muscles loose and those joints limber will offer better flexibility and mobility for better posture and decreased pain (3).
Bounce back faster for better workouts: Using top muscle recovery tools will give you the best chance at bouncing back faster for your next workout so you can tackle everything that comes your way (4).
What To Look For In A Foam Roller
When choosing the best foam rollers for back and muscle recovery, there are some key things to look for to decide ultimately which one is best for you.
Size & Shape
Many come in different lengths and other rolling tools are out there like a massage stick or ball. Length matters for the intended use and a longer one will be more versatile. A traditional roller is one we all know of, but a massage stick or ball can provide for unique ways to target the muscle to really help with relief and recovery.
Intensity Level & Density
Each provides a different level of intensity in terms of design and material for intended use. Density is something to pay attention to for more intense recovery will require a more dense roller. Semi-dense and lighter density foam rollers will work better for more rehab oriented recovery. Certain features like grooves are also important to look for because some rollers work to mimic the hands of a massage therapist for added relief.
How Active You Are
If you will use it regularly, make sure it is durable and will handle your frequent needs. Using a foam roller every day is certainly something that will prove to be worthwhile and the more active you are, the more you will use it.
How We Choose
When looking at the best foam rollers for back pain and muscle recovery, we consider many factors when it comes choosing this top list, especially for those looking for the best travel foam roller or those used at home. We look at the quality of the roller overall and the durability of the product. You deserve to have a product that will last a long time and be worthy of withstanding abuse every day as you will most certainly use this every day. We then look at the density and other features, like if it vibrates or not, because that will influence what the roller is used for. The more dense, the deeper it will penetrate the muscle and relieve more pain. Other features like vibration can help stimulate blood flow and work to provide additional relief. Lastly, we look at price. We know fitness equipment can get expensive and having affordable options that are still high-quality is very important for your gains.
FAQ Section
What is the best foam roller?
TriggerPoint GRID Foam Roller. This foam roller features a multi-density exterior built around a hollow core tested for durability and effectiveness to target all those sore spots for the best muscle recovery. For your travel needs, this is the best travel foam roller as well.
How often should you foam roll?
You can use a foam roller every day. How often you use it is up to you and your workout routine, but recovery and a good rehab routine is advised after every workout. This is the perfect time to use a foam roller.
What is the best way to use a foam roller?
Finding those spots that hurt and targeting those specifically is the best way to use one. For general recovery, lying on a muscle group and gently rolling around will loosen up those muscles so you feel relief.
Wrap Up
Foam rollers are extremely useful tools and for anyone who works out they are a must to have in your gym bag or at home. Able to provide solid muscle relief, rid the body of pain and tension, increase flexibility, mobility and blood flow, and promote a better overall lifestyle, the best foam rollers for back pain, along with the best muscle roller stick or roller balls, are all much needed recovery tools. Look at these top foam rollers and other rolling tools and see which one is right for you. Feel good in knowing that there are affordable options to help you handle all of your muscle recovery needs from the comfort of your own home is a huge plus for your gains.
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.
References
Macdonald, G.; Button, D.; Drinkwater, E.; Behm, D. (2014). “Foam rolling as a recovery tool after an intense bout of physical activity”. (source)
Yanaoka, T.; Yoshimura, A.; Iwata, R.; Fukuchi, M.; Hirose, N. (2021). “The effect of foam rollers of varying densities on range of motion recovery”. (source)
Junker, D.; Stoggl, T. (2015). “The Foam Roll as a Tool to Improve Hamstring Flexibility”. (source)
Cole, G. (2018). “The Evidence Behind Foam Rolling: A Review”. (source)
Courtney Tailor Profile & Stats
The biography, life, and accomplishments of Courtney Tailor
Courtney Tailor is a model, actress, and Bikini Competitor who starred in film and TV, along with notable finishes in bodybuilding competitions. With a large social media following, Tailor has become a fitness sensation for fans everywhere to live more healthy lives.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Courtney Tailor
Weight
Height
Date Of Birth
115-125 lbs.
5’8”
04/21/1996
Profession
Era
Nationality
Model, Actress, Bikini Competitor
2010
American
Biography
Courtney Tailor grew up in Texas and was very active as a child, participating in sports like soccer, volleyball, gymnastics, and diving. With a lot of talent as a diver, she had her sights set on diving, and at the professional level.
But Tailor had other passions as well. She loves to entertain and as a young teenager, she fell in love with acting and began attending classes. Fairly soon after, she landed some commercial roles and would star in the film American Psycho at only 14-years old.
Since staying fit was a priority for her, she began to focus on her fitness and truly took to sticking with a well-planned diet and a good training routine. With icons in the fitness and bodybuilding world, she began a new journey, one with her sights set on competing in a bodybuilding competition. In 2016, she did just that and walked along the stage, determined to succeed on this fitness journey she chose to follow.
After notable finishes in these competitions and a rising career in entertainment, Tailor began to see a massive social media presence, one that admired her physique and her mindset towards fitness. Now, Tailor uses this platform to better the lives of others as they seek a physique to be proud of just like she did for herself.
Training
Courtney first began her fitness journey by only performing cardio, but soon realized that keeping that shredded physique required her to start lifting. She will put an emphasis now on weights and will sprinkle in cardio to remember where she started.
Glutes, Legs & Abs Workout
Warm-Up
Jumping Jacks: 30 reps
Plank Step Outs: 30 reps
Plank Rotations: 20 reps
Jump Squats: 20 reps
Bodyweight Squats: 15 reps
Band Kickbacks: 15 reps each side
Workout
Leg Raises: 3 sets, 15 reps
Reverse Lunges with Barbell: 3 sets, 10 reps
Reverse Lunges with Dumbbells: 3 sets, 10 reps
Plank Raises: 3 sets, 15 reps
Reverse Crunches: 3 sets, 12 reps
Barbell Squats: 3 sets, 10 reps
Bench Lunge: 3 sets, 10 reps
Hip Dips: 3 sets 15 reps each side
Nutrition
Courtney’s nutrition mainly centers around lean proteins, vegetables, and healthy fats with minimal carbs, at least on those days designated as low carb days. Her lower carb days include foods like egg whites, chicken, fish along with vegetables and nuts. The days where carbs are more present will include foods like oatmeal, brown rice, and sweet potato along with vegetables, egg whites, chicken, and fish. A clean diet allows her to thrive inside and out of the gym and keep that lean and shredded physique she works so hard for.
Supplementation
While Courtney uses her own supplements of choice to power her through those grueling workouts, it is important to have your own shelf fully stocked with the essentials. For your workouts, a pre-workout can offer energy and muscle pumps while a protein powder will work to ensure better growth and recovery. Intra-workout BCAAs and creatine will also work to influence strength while bursting through fatigue. Other supplements to consider are a premium fat burner to shed that unwanted fat and a multivitamin to pump you with essential nutrients so you can keep going no matter what comes your way.
Competition Results
2016 NPC Brew City Bikini: 1st place
2016 NPC West Coast Classic Bikini Class F: 9th place
2016 NPC West Coast Classic Bikini Novice Class C: 6th place
How Cardio Impacts Your Gains
How Cardio Impacts Your Gains
Cardio, the thing that meatheads love to avoid. It’s become some badge of honor to avoid it. We joke about cardio robbing you of your gains, but I think many lifters take that to heart too closely.
So as the years progress, cardio has gathered quite the bad reputation in some circles. I partially get it because nobody wants the physique of a marathon runner. Those guys can’t get a date if their life depended on it. All jokes aside though, I think cardio is misunderstood.
Let’s explore how cardio impacts your precious gains, so bro-science stops spreading like wildfire.
Understanding Cardio and Muscle Loss
Bodybuilding circles often teach us that cardio causes muscle loss. Touching a treadmill will make you look weak and strip of your juicy biceps. On a purely physiological level, this is somewhat true. In trained lifters, cardio has no anabolic effects meaning it doesn’t grow muscle tissue despite the potential for muscle damage and muscle stress.
The mechanical tension is not specific enough for muscle tissues to produce hypertrophy triggering force.
So by nature, cardio is catabolic, not anabolic. This means cardio inherently breaks down instead of builds up. Fortunately, in most cases, cardio doesn’t breakdown muscle tissue, but rather stored and circulating sugar/lipid. It essentially metabolizes carbs/fat to fuel the act of cardio.
In fact, most studies where people consume sufficient calories/protein, cardio doesn’t cause any muscle loss. So while cardio is catabolic in nature, it’s not sufficient alone to strip you of muscle tissue.
Now if your lifestyle is extremely catabolic, then that’s a different story. If you get no sleep, have astronomical stress, don’t lift weights, poorly nourish yourself, and avoid protein like the plague, sure adding cardio will only make muscle loss worse. But for most lifters with a decent lifestyle, this isn’t the case.
The Interference Effect
However, cardio isn’t all innocent either. It doesn’t cause muscle loss, but it possesses what researchers call the interference effect.
To explain the interference effect, let me take you back to freshman Kinesiology class. Here’s the basic of how exercise changes you. What you impose on the body is a stimulus which is essentially a signal. This signal tells your body to adapt to the stimulus.
The signal that cardio sends is in slight opposition of the muscle building signal of strength training. This means that the adaptations or benefits of strength training like strength, hypertrophy, and power all get compromised when done within a lifestyle that also contains cardio.
It’s like spending time with your bros vs spending time with your wife. Sure, both relationships can coexist, but spending too much time with one relationship will impact the growth of the other.
So picture somebody doing a bunch of strength training throughout the week while also doing many sessions of cardio during the same week. The body is constantly getting opposing signals to adapt.
It will still adapt because the human body is amazing, but making some gains is different than maximizing your gains. Soit’s important to understand that cardio can limit the rate you build muscle.
Fortunately, we live in 21st century where we have smartphones, movie memes, and apps that let strangers pick you up. With our modern world also comes ample research on how to mitigate the interference effect.
How to Minimize the Interference Effect
So the most powerful way to minimize the interference effect is to simply reduce cardio volume. If you can reduce the volume, you’ve grabbed the low hanging fruit to make more gains from strength training.
You’ve also added more time and recovery capacity that can be devoted to lifting.
The modality and timing of cardio matters too. Extremely light and low intensity work like walking can be done at any time and in any amount as it shouldn’t have any interference.
But as you raise the intensity of cardio, the interference signal is stronger. In other words, if you can’t breathe through your nose or keep a conversation going, interference is present.
But interestingly, extremely high intensities beyond this point may be better. High intensity interval training may have less interference because it resembles strength training more from a molecular level. However, HIIT is more fatiguing than most training modalities which isn’t great for gains either. This will dip into recovery resources and lower strength training volume.
It’s no surprise many bodybuilders opt for low intensity steady state cardio. Their recovery capacity is maxed out from their high volume strength training.
In addition, lower impact cardio tends to have less interference as well. For example, cycling beats sprinting in this regards.
Timing wise, doing cardio and strength training in separate sessions is best. If you can’t do that, it’s best to do cardio after your lifting. This allows strength training to be at it’s highest.
If you’re doing lower intensity cardio like steady state cycling or rowing, you can also sandwich your strength training. So instead of doing an hour of lifting followed by 20 minutes of cardio, you do 10 minutes of cardio, then an hour of lifting followed by another 10 minutes of cardio.
The theory behind this is that by splitting your cardio up, you’re not doing any one bout that’s too significant in volume thus reducing the chance of interference.
Lastly, interference seems to impact trained lifters more than beginners. Trained lifters are closer to their genetic ceiling and need ridiculous levels of mechanical tension for further hypertrophy only achieved by strength training. On the other hand, a complete newbie who came off the couch can do as much cardio as they want. They’re so out of shape, even cardio can build them muscle thus contributing to hypertrophy instead of interfering with it.
But anyways, below are some cardio modalities that are low impact in which a hardcore lifter can choose from to minimize the interference effect.
– Walking
– Bodyweight circuits
– Incline treadmill walk
– Cycling
– Elliptical
– Erg rower
– Swimming
Most the options above can be done for lower intensities for longer durations or for short bursts of higher intensities.
Should You Skip Cardio?
Then comes the obvious question. Why waste all this thought on how to mitigate the interference effect when you can simply skip cardio?
It’s a valid question and the answers for heart health is overrated. Lifting weights is also excellent for heart health in every study metric, although the impact is arguably smaller. Most lifters lift quite a bit though and their heart is working deeply hard to do so.
However, cardio still has it’s merits. Aerobic is not a bad word my friend.
You need a certain level of fitness to support strength training. This doesn’t mean you need to be in shape to complete a triathlon, but your VO2 max shouldn’t be limiting you and muscle capillarization is needed to maximize blood flow and nutrient delivery.
Your blood flow network can limit your rate of muscle gain. Somy general rule of thumb is to always include cardio in your week or periodize in and out of your life, but never neglect it for too long and never overdo it.
Any amount of formal cardio below the time devoted to lifting can likely still maximize your gains. Men can lean on the higher end of cardio compared to women because female physiology is naturally more endurance based. They have fantastic work capacity and recovery capabilities.
Don’t believe me? Train with a girl of similar training experience. You’ll be winded between sets of squats and deadlifts while she can start a new set minutes sooner. In fact, from my experience, many women can maintain excellent aerobic capacity without any formal cardio. Ironically though, women tend to gravitate towards doing more of it while men avoid it.
But regardless of sex, many people still find cardio enjoyable, so feel free to include it in your program. It’s encouraged and shouldn’t compromise your gains unless you do an excessive amount.
Regan Grimes Looks Massive Ahead of the Olympia at 300lbs
Regan Grimes is looking super jacked and Olympia ready at 300lbs.
It looks like Regan Grimes spent his off season very wisely. After earning his spot at the 2021 Olympia at the end of last year, Grimes has been hard at work in the gym. Grimes has been on a mission to boost his gains and gain a ton of muscle. From his recent updates to social media it appears that he’s done just that.
Regan Grimes has always had a great deal of potential. Since he hit the bodybuilding scene it was clear that he had the kind of physique that could take him to the top. Despite that, a few missteps in his career has delayed Grimes rise through the division. Grimes had a stint in the Classic Physique division, but the cut was just too much for his body and forced him to reevaluate which division was right for him. Now that he’s decided to stay in the Men’s Bodybuilding division, his sights have been focused on one goal, put on size to be able to contend with the best in the world.
Since making that decision Regan Grimes has put on some solid muscle. But his recent updates show a man who has outdone himself in regards to his incredible gains. His recent post shows Grimes tipping the scales at 300lbs.
300lb
Not only is Regan Grimes 300lbs, he appears to be tight, jacked and well defined. This version of Grimes is something we’ve never seen before. He could potentially break into the top 8 with this kind of physique.
What do you think of Regan Grimes and his current physique?
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Managing Editor 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.
Cedric McMillan Withdraws From 2021 Arnold Classic
Cedric McMillan will miss the event while still recovering from injuries.
Cedric McMillan was forced to miss the 2020 Olympia because of different injuries and operations. He was expected to make his return during the 2021 Arnold Classic in September in Columbus, Ohio. McMillan recently announced that his plans for a return will have to be put on hold.
McMillan shared a post on Instagram detailing his most recent setback. He is still recovering from surgery to repair a broken hand. McMillan received this operation back in February and has been unable to train. Unfortunately, fans will have to wait to see McMillan back on stage.
“Just wanted to let everybody know I won’t be able to compete at the Arnold this year as I’m still recovering and the docs were like “uhh nope Mr McMillan”, this is the first year I’ve missed since my first one in 2013. I can’t wait to get back on that stage. But guess what, I will be there as part of the broadcast team!,” Cedric McMillan wrote.
“Hopefully me and Arnold can call the show together, that would be an honor for me. I hope to help bring a different feel and experience to all of you that will be watching the show online. Pray for me that I don’t say to many curse words haha”
The Arnold Classic has an impressive lineup for the event and McMillan was set to be one of the biggest names. This also impacts McMillan’s status for the 2021 Olympia. It is now likely that he will have to miss his second-straight competition unless he receives a special invitation and can accept it.
Cedric McMillan last competed during the 2020 Arnold Classic, where he placed sixth. His last victory came during the 2019 Romans Muscle Fest Pro Men’s Bodybuilding. McMillan has competed in each Arnold Classic since 2013 with his best finish coming in 2018 when he placed third.
McMillan did not provide any specific details on his latest setback but it is likely that he will not be back on stage for awhile. Fans are hoping that he can get healthy and back to competing soon enough.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez Defends Arnold Schwarzenegger’s Freedom Comments
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Victor Martinez reacts to Arnold Schwarzenegger’s “Screw Your Freedom” comments.
Victor Martinez is a pro bodybuilder who is not afraid to speak his mind – but he’s also someone who likes to make sure he’s critically analyzed all the facts before he cements his opinion. That’s why he’s taken some time thinking over Arnold Schwarzenegger’s controversial freedom comments and the bodybuilding communities reaction to it. In our latest GI Exclusive interview, Victor Martinez explains his defense of Arnold Schwarzenegger’s freedom comments.
On August 13th, 2021, an interview with Arnold Schwarzenegger went viral across the bodybuilding, strength sports, and fitness community. Speaking on CNN, Schwarzenegger stated, “Screw your freedom” in response to Americans who were anti-mask mandates. You can see his full statement here. Schwarzenegger was stressing, albeit aggressively, that community health was more important than individual freedom where dangerous consequences could be endured.
The bodybuilding, strength sports, and fitness community ignited with many making statements on social media condemning Schwarzenegger’s statement. Some pulled down posters. In the biggest move, supplement company RedCon1 pulled out of sponsoring the Arnold Classic 2021 set to occur on September 25th.
Last week, we were able to reconnect with Generation Iron alum and pro bodybuilder Victor Martinez. During our catch up, Arnold Schwarzenegger’s comments were brought up. Perhaps somewhat surprisingly, Martinez defended Schwarzenegger and his statements. He also weighed in on the bigger fitness community’s angry reaction to the statement.
“You don’t need to explain it to me. I saw it. I saw it one time. I saw it one time and for some reason, yes, I know what he said, you know – ‘Screw your freedom.’ That became the focus,” Victor Martinez states in our interview. He continues:
“…There’s certain things you say where you think you can say them and right now a lot of people are too soft. They’re too soft on words. They’re too soft on what they hear. They jump the gun on smallest thing that really is irrelevant to what the person really is. I mean, I think Arnold is more American than most Americans actually.”
Not only does he think that people as a whole have become too sensitive. He also thinks they are misinterperating what Schwarzenegger really meant when he stated, “Screw your freedom.” Martinez goes further to try and explain his viewpoint:
“He didn’t say screw your freedom like when America became free in 1776 on July 4th and they declared their freedom… that’s not the kind of freedom Arnold said you know. Be responsible with your freedom, you know? Yes you are free but that doesn’t mean be carelessly free, you know? Wear your mask.”
Ultimately, Victor Martinez still holds extreme respect for Arnold Schwarzenegger. He finds that he has not only given back to the bodybuilding community throughout his entire life – but he’s also given back to America since becoming a citizen. This is a trying time for many people across the world. It’s causing gut reactions and bold statements that might be a bit too black and white.
It seems that Victor Martinez is trying to see the grey and the nuance during these troubling times. He believes Arnold Schwarzenegger believes in freedom but he also believes in responsibility. Do you agree or still find Schwarzenegger’s comments a step too far?
You can watch Victor Martinez’s full comments in our latest GI Exclusive interview segment above and decide for yourself!
How This Richard Duchon Workout Can Increase Strength & Definition
This workout from Richard Duchon can boost your gains and increase strength while also giving you great definition.
Richard Duchon is a bodybuilder, fitness model, and YouTuber with a massive following on social media. Using his platform to help others, he posts progress pictures and shares workout advice so others can get a shredded physique using his helpful techniques and tricks.
We all want that one workout that can work to boost our gains. But it can be hard to find. Too often do we struggle to piece together a good workout plan and never once think to look at professional bodybuilders or athletes for inspiration. They are living proof of what can happen when you work hard and keep a good mindset and their workouts will work. Whether you perform their workout exactly, or pick and choose between certain exercises, you can greatly influence your gains for the better.
Richard Duchon has amassed a massive following given his hard work and dedication to his body and craft. His workouts are challenging but are proof of what can happen when you put your mind to it.
Full Name: Richard Duchon
Weight
Height
Date Of Birth
185 lbs.
6’0’’
10/08/1998
Profession
Era
Nationality
Bodybuilder, Fitness Model, Social Media Personality
2010
Dutch
With the right approach to strength training, his diet, and supplementation routine, Duchon knows exactly what is required to keep his body strong and defined while also aiding in his overall lifestyle and career. This workout of his has great potential to boost your gains and will most certainly give you a body others will envy.
About Richard Duchon
Richard Duchon is a bodybuilder, fitness model, and social media personality with a massive following on social media. Born in the Netherlands, he has always been active but really only found this passion after he combined his love of shooting vlogs and fitness into creating exercise focused content. It was only matched by his shredded physique and the choice to create and share his knowledge with others became clear. Now with a massive following, he shares what he knows to help others while also making fun and engaging content worthy of following.
Richard Duchon Training Routine
This workout from Richard Duchon will see each muscle group worked on one day to really focus on building that vital strength. With some unique exercises and others being those essential staple ones, you get a really nice, well-rounded workout to target all of your needs. Also, a nice mix of compound and isolation exercises allows you to work many muscles at once while also targeting sole muscles to give you the best chance at growth. For those looking to do some cardio, sprinkle it in if you would like but really put an emphasis on strength training to keep on that muscle and see that definition.
Day #1: Chest
Exercises
Sets
Reps
Dumbbell Chest Press
3
10
Cable Chest Fly
3
10
Dumbbell Fly
3
10
Bench Press
3
8
Day #2: Shoulders
Exercises
Sets
Reps
Side Raise
3
12
Single Arm Dumbbell Overhead Press
3
10
Cable Face Pull
3
10
Lateral Raise with Hold
3
8
Front Raise
3
12
Day #3: Legs
Exercises
Sets
Reps
Lunges
3
15
Romanian Deadlift
3
10
Leg Press
3
8
Leg Extension
3
10
Walking Lunges
3
15
Calf Raise
3
12
Seated Calf Raise
3
12
Day #4: Arms
Exercises
Sets
Reps
Barbell Curl
3
10
Overhead Extension
3
10
Hammer Curl
3
10
Triceps Pushdown
3
12
EZ Bar Curl
3
10
Skullcrushers
3
8
Dips
3
8
Single Arm Pushdowns
3
10
Day #5: Back
Exercises
Sets
Reps
Seated Lat Pulldown
3
10
Seated Cable Row
3
10
Dumbbell Row
3
12
Straight Arm Rope Pulldown
3
10
Lat Pullovers
3
8
Featured Supplement For Strength & Definition
When it comes to boosting your gains and aiding in your overall training, performance, health, and wellness, it is important to have a solid supplementation routine on your shelf to aid in all things gains. Pre-workouts can give you great energy boosts and muscle pumps while protein powders can work to increase growth and recovery by pumping you with that vital protein. Other supplements like fat burners, testosterone boosters, and multivitamins can all work in their own respective ways to give you the best when it comes to aiding in training and your overall health. But for those looking to increase strength and size to see great gains to definition and that shredded aesthetic, a creatine supplement is certainly something you should try for its ability to greatly impact your look and feel.
Transparent Labs StrengthSeries Creatine HMB
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Transparent Labs Strength Series Creatine HMB is well worth the price and is one of the best creatine products for pure creatine. It has no added artificial flavors, fillers, preservatives, or coloring, which means the body isn’t wasting energy metabolizing useless chemicals — just pure creatine. Transparent Labs creatine is infused with HMB, or β-Hydroxy β-Methylbutyrate, which has been proven to increase muscle strength and lean body mass while decreasing fat mass and boosting focus. At a good price, this is a one of the best creatine products on the market to buy for bulking.
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Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs StrengthSeries Creatine HMB here!
Check out our list of the Best Creatine Supplements for great muscle building products!
Wrap Up
This workout from Richard Duchon is one to certainly help build strength and add to your overall definition. That shredded physique you want most requires hard work and sheer discipline, but with the right approach to strength training, nutrition, and supplementation, you are well on your way to a body others will envy. Taking advice from the pros is the best way to make this happen and Richard Duchon is no different. Give this workout a try and see what this workout can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Richard Duchon Instagram
Nizami Tagiev Is Critical Of Leroy Walker’s World Record Strict Curl
Nizami Tagiev does not believe Walker’s lift was legitimate.
The strict curl is a lift that used to be used in competition. The competitors’ head, upper body, and butt must remain against a wall while the lift is performed. This has become a popular exercise and one where many powerlifters have been eyeing the world record. On Saturday, Leroy Walker set a new world record with a 114kg (250lb) strict curl but there has been some controversy over it.
Walker beat the previous record set by Denis Cyplenkov in 2019 by a single kilogram. Russia’s Nizami Tagiev believes that Cyplenkov should still hold the record and does not recognize Walker’s lift as legitimate.
Tagiev took to Instagram to explain his reasoning and share a video of him performing a strict curl that is close to the record.
“I don’t wanna be a hater!I just want to say that if everyone compete for the world record then the rules should be the same for everyone.
I believe that LeRoy @lwthemachine is a strong athlete, but I do not recognize his record, just as Denis Tsyplenkov @cyplenkovden does not recognize him. This is not pride or vanity! If I saw a clean rise there, I would strive for it simply and accept the challenge with dignity!There’re too much questions:the elbows are bent too much, the assistants serve the barbell, the grip is narrow, the wall is narrow, honestly I have a lot of distrust of the weights on the barbell.”
It was originally said that Nizami Tagiev had 115kg on the bar when he completed this curl. This would have been enough to beat Walker’s record but it would not have been recognized because it was not confirmed while Walker’s record lift took place during a sanctioned event. Tagiev later confirmed that the weight in the video above was 110kg, not 115kg.
Tagiev continued by sharing criticism on the lift. He mentions how Walker’s elbows are too bent and how the wall and grip are narrow. Tagiev also mentions Cyplenkov and how the former record holder also rejects this lift. He ended his Instagram post with a call to action to judges when looking at lifts in the future — and even got backup from the likes of CT Fletcher, who commented “I totally agree with you.”
“I ask the organizers of the Arnold Classic, @arnoldsports which will be held in March ‘22 in the USA, to be seriously about all of that?? I repeat once again, the rules and judging should be the same for everyone! I am for fair sport and for justice! Respect for all athletes from different countries! And let’s be honest with ourselves firstly!”
Leroy Walker has yet to respond but has already been sharing a new goal on social media. Walker has his eyes on a 275-pound strict curl in the near future. Below, you can see Walker’s record-setting lift. Do you think it is legitimate?
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