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Why Do Pre-Workouts Make You Itch?
Pre-workouts can make you feel itchy and twitchy which can disrupt your workouts and leave you with an uncomfortable jittery feeling.
Pre-workout supplements are widely popular products used to provide a solid boost of energy for all of your pre-workout needs. Designed to get you primed and ready for big lifts, a solid pre-workout supplement can increase muscle pumps, enhance motivation and focus, and provide for a serious boost of energy as you enter the gym. While there is debate around pre-workout supplements, for some believe you can simply get this energy from a cup of coffee or just sheer will to train, they are still widely hailed as effective and useful products to add into one’s supplementation routine.
But unfortunately some, if not most, pre-workout supplements contain ingredients that are not helpful and that you just don’t need in your body. These added ingredients and artificial additives and sweeteners may not be directly harming you, but are simply ingredients that have no business being in your supplements. A common side effect of pre-workouts is a jittery, itchy, and twitchy feeling, making you feel uneasy and way to hyper to be lifting big weights. While this feeling my be solely uncomfortable, why go through this and have your mind elsewhere other than your lift?
Let’s look into pre-workout supplements and what makes them itchy. That obnoxious, jittery feeling doesn’t have to be there and you should know there are alternatives to avoid this. Make the most out of your lifts without sacrificing your health.
What Causes This Itchy Feeling?
One of the main culprits is Beta-Alanine, a common ingredient in many pre-workouts. Even in small doses, Beta-Alanine is known to cause tingling and that itchy feeling that just sucks all around (1). But Beta-Alanine isn’t the only thing that can cause this feeling. Niacin, another active ingredient, offers the same affect but is cheaper to add than Beta-Alanine.
A common reason why companies put such high amounts in their pre-workouts is that you can feel when the product is working. By coming down with that itchy and twitchy feeling it will mentally let you know that your body is now primed for whatever activity comes next. But do you really need to know that your pre-workout is working if it’s high quality?
What Is Paresthesia?
Paresthesia is the name for this tingling and itchy feeling that you often feel in your face, neck, and hands without really being able to nail down the exact spot (2). This typically feels like a tingling feeling across your whole body, flushing of your skin, slight numbness, and that all too familiar pins and needles feeling. This uncomfortable feeling is again how companies alert you that your pre-workout is working. But that feeling can sometimes be too strong to actually get a good workout in.
Is The Twitchy Feeling Harmful?
There is no real evidence that this feeling is harmful to you, but the fact that is uncomfortable should be cause to stop and rethink if you really need a pre-workout, or at least make you question if you have the right one. Just because it isn’t harmful to you, this doesn’t mean that you have to settle. There are strongest pre-workouts around that will give you the same benefit without totally ruining a potentially great workout.
Does Beta-Alanine Actually Work?
Some would ask why Beta-Alanine is still used if it just causes an uncomfortable itchy and twitchy feeling. The answer is because it has proven benefits to aid in exercise performance (3). Beta-Alanine can elevate carnosine levels which can reduce acidity in the muscles and lead to a more productive workout without fatigue settling in. Beta-Alanine itself can work to prolong your time to exhaustion and increase muscle endurance, especially during resistance training where you’re at an increased volume with less fatigue.
Can You Prevent This Itch?
There is really no way to prevent his itch unless you change your dose to a smaller amount. With pre-workout, this unfortunately doesn’t make sense because you need the full dose for it to affect your workout. This is where you should consider changing your pre-workout product or looking for alternative ways to get that desired boost.
Featured Pre-Workout For No Itch Or Twitch
National Bodybuilding Co. Stage Ready Pre-Workout
National Bodybuilding Co. Stage Ready Pre-Workout is a top tier pre-workout supplement from a rising company designed to give bodybuilders the best chance at success. This pre-workout delivers a nice hit of energy while delivering muscle pumps, enhanced stamina, and jitter free feelings to not disrupt your workout. With the enhanced formula, this product will hydrate and buffer muscle tissue, raise nitric oxide levels, optimize ATP production, and boost neurotransmitter synthesis. Made from key ingredients at clinically dosed amounts, this is one itch and twitch free pre-workout for pure performance.
Pros: This is an advanced and effective formula with solid benefits for lasting pumps, clean energy, and raw power. Patented ingredients and clinical doses are matched with a great taste. From a reputable company in National Bodybuilding Co.
Cons: Premium priced and formulated, this pre-workout is suited for more advanced athletes. It is only available directly from their website.
Price: $48.00
Try National Bodybuilding Co. Stage Ready Here
National Bodybuilding Co. Stage Ready Pre-Workout won for Best Pre-Workout in the 2020 GI Supplement Awards. Check it out here, as well as our individual review here!
Wrap Up
Pre-workout supplements can really work to provide a great boost to your training by improving focus, enhancing muscle pumps, and boosting your energy levels to new heights. These popular and widely sought after supplements can be very beneficial when you find the right one for you. Unfortunately, too many cause an itchy and twitchy feeling in you that can just be uncomfortable and take your mind off the valuable workout before you. Look into other pre-workout supplements that can really help you and eliminate that jittery feeling 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 National Bodybuilding Co. and Envato
References
Ahmed, I.; Maimaiti, Ailijiang; Mori, Nobuhiro; Yamanaka, Norikazu; Taniguchi, Takeshi (2014). “Simultaneous determination of B-alanine betaine and trimethylamine in bacterial culture and plant samples by capillary electrophoresis”. (source)
Sharif-Alhoseini, Mahdi; Rahimi-Movaghar, Vafa; Vaccaro, Alexadner R. (2012). “Underlying Causes of Paresthesia”. (source)
Bellinger, Phllip A. (2014). “B-Alanine Supplementation for Athletic Performance: An Update”. (source)
Build Shredded Legs With This Dumbbell Workout
There can be many reasons why people don’t want to use a barbell. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. It is said compound movements with a barbell are the best way to build big legs.
This is complete BS! Your muscles have no idea if you’re using a barbell or dumbbells. All they know is if you have trained them to failure. You can completely eliminate barbells and other machines from your leg workouts and still build monster wheels.
1. Goblet Squats – 3 Sets 15 Reps
Goblet squats can be a life saver if you’re suffering from a back injury. This exercise forces you to keep your back straight and hence eliminates all the tension from it. Goblet squats target your quads and will leave you limping by the time you’re done with this exercise.
Stand with your feet slightly wider than shoulders width apart. Hold a dumbbell in front of your chest with both your hands. Perform a squat until your hams touch your calves. Keep your back straight, and head and chest up.
2. Dumbbell Lunges – 3 Sets 15 Reps On Each Leg
The range of motion is the key while performing this exercise. Most people make the mistake of placing their feet way too far apart or way too close to each other. Use weights with which you can complete 30 reps in one set.
Your front knee should not extend farther than your big toe and the quad of the second leg should be parallel to the calf of the front leg while you’re at the bottom of the movement. This is the optimal position to perform dumbbell lunges.
3. Dumbbell Romanian Deadlifts – 3 Sets 10 Reps
Dumbbell Romanian deadlifts are one of the best exercises to target your hams. Using dumbbells instead of a barbell will help you increase your range of motion. Barbells can limit your motion by making you follow a straight line of movement.
Using dumbbells lets your arms free and you can follow a movement where you have the greatest amount of tension on your quads. Most people complain about lower back recruitment while using a barbell, this problem is eliminated when you use dumbbells.
4. Dumbbell Step Ups – 3 Sets 12 Reps On Each Leg
Dumbbell step ups are a complete leg buster. This exercise will set your quads on fire. If you don’t have access to an elevated platform at your gym, you can use a flat bench for this exercise.
Stand while facing the platform with dumbbells at your sides. Step onto the platform with your right foot, extend your right leg and hip at the top of the movement. Place your left foot on the platform as well. Step down with your left foot and repeat with the right leg.
5. Dumbbell One-Legged Deadlifts – 3 Sets 12 Reps On Each Leg
Dumbbell one-legged deadlifts are a unilateral exercise. Unilateral exercises are the ones which work one side of your body at a time. This can help with developing the muscles and strength on your weaker side.
One-legged deadlifts help with isolating the hamstring and establishing a mind-muscle connection. Hamstrings can be a hard muscle group to train and develop as you can’t see them in the mirror and hence it becomes harder to develop a connection with them.
Have you ever tried a dumbbells only leg workout?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
NutraBio Curcumin Advanced Review For Joint Comfort & Mobility
This powerful supplement is extracted from turmeric and will support joint comfort and mobility so you can move your best.
Product Overview
Our joints take a beating every single day. Those grueling workouts can cause strain and unwanted pain that may actually be limiting our full potential. The worse part is, this translates over into our everyday life and hurts us as we try to do those things we love. That pick-up basketball game on Tuesday nights? Painful. A nice hike with the family through the local park? Also, painful. For those who really want to see a change, finding the right supplements can work well with any training routine and solid diet. NutraBio Curcumin Advanced is that supplement for you and as a strong antioxidant, this can work for your benefit in a number of ways by putting you and your health first.
Your joint support supplement should work for you and the company behind it should do everything it can to make that happen. We all know about omega-3 supplements, but curcumin is a powerful polyphenol extracted from turmeric and NutraBio uses the highest quality, most active form in Curcumin C3 Reduct. What NutraBio does is they add other ingredients to round out an amazing supplement that can work for other benefits. And since curcumin is low in its bioavailability, they added two ingredients so those nutrients hit you harder and faster.
NutraBio Curcumin Advanced is a powerful joint support supplement designed for joint comfort and mobility. With 5 clean ingredients, you get the best formula around.
NutraBio is a high-quality sports supplement company designing and producing top tier products for athletes everywhere. Their mission is to maximize the quality of life for all consumers by providing advanced nutrition products with science-backed research to enhance training and performance. NutraBio is a standout when it comes to clean and effective products and sought to revolutionize the industry by using zero fillers, additives, or excipients of any kind and working to ensure accurate dosages for all active ingredients. With the utmost quality in mind, NutraBio is a transparent and honest company working for your benefit only.
NutraBio Curcumin Advanced Highlights
NutraBio Curcumin Advanced is a powerful joint support supplement designed to help with joint comfort and mobility, so you get the best out of your workouts and everyday activities. A strong antioxidant, Curcumin Advanced works to improve joint health, aid in better digestion, and improve your immune system balance. There are 5 clean and effective ingredients that are combined into a great formula to pack a punch and two added ingredients, Astragin and Bioperine, are widely studied to increase bioavailability for better absorption. High-quality with the ability to really benefit you in many ways, Curcumin Advanced is a top-tier supplement for you to try today.
Ingredients
Curcumin C3 Reduct (Curcuma longa): Can support joint health, digestion, and immune system balance. It is also a strong antioxidant (1).
Bromelain: A protein-digesting enzyme to aid in your digestive health. Can also support the absorption of other nutrients (2).
Ginger Root Extract: Has great digestive properties and can benefit your gut health by reducing inflammation in the digestive tract (3).
AstraGin: A natural compound, this works to increase nutrient uptake and helps keep your gut barrier healthy.
Bioperine: Enhances nutrient absorption for better bioavailability so those nutrients hit you more effectively (4).
Other Ingredients
Vegetable Capsule
Number Of Servings
30
Serving Size
2 Vegetable Capsules
Best Way To Take
Take 2 capsules daily.
Price & Effectiveness
NutraBio Curcumin Advanced is an awesome supplement to aid in your overall health and wellness by working to improve joint health, improve digestion, and offer immune support. With 30 servings per container, 2 capsules will pump you with these great ingredients so you get most out of this supplement.
Pros
Great benefits like improving joint health, supporting digestion, and balancing out your immune system
Clean and effective ingredients with a fully transparent label
Two added ingredients to increase bioavailability
From a reputable company in NutraBio
Cons: N/A
Price: $29.99
Featured Athlete
Jon Linden
Jon Linden is an IFBB Classic Physique Pro bodybuilder and NutraBio Athlete using their high-quality supplements to boost his training and performance, as well as his overall health and wellness. As someone who knows what it takes to constantly fuel his body and his workouts, Linden only relies on the best when looking to boost his gains. Working with NutraBio allows Linden to push himself and use only the best for growth and recovery as he seeks to walk amongst the best in the world under the bright lights of the stage.
Overall Value
NutraBio Curcumin Advanced is that amazing supplement you’ve been looking for to support joint comfort and mobility as you seek the best for your workouts and everyday life. Acting as a strong antioxidant, this can also improve joint health, aid in digestion, and balance out your immune system so you get the most out of this awesome supplement. NutraBio is a company who knows the needs of athletes and seeks to produce only the best supplements around to aid in their performance. What you are really getting is a great joint support supplement with other benefits, added ingredients for increased bioavailability, and a transparent label so you know exactly what you’re getting. Try NutraBio Curcumin Advanced today and give yourself the best chance at success.
Try NutraBio Curcumin Advanced 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 NutraBio
References
Hewlings, S.; Kalman, D. (2017). “Curcumin: A Review of Its’ Effects on Human Health”. (source)
National Center for Complementary and Integrative Health. “Bromelain”. (source)
Grzanna, R.; Lindmark, L.; Frondoza, C. (2005). “Giner—an herbal medicinal product with broad anti-inflammatory actions”. (source)
Butt, M.; Pasha, I.; Sultan, M.; Randhawa, M.; et al. (2013). “Black pepper and health claims: a comprehensive treatise”. (source)
How Not to be a Douche in the Gym
How Not to be a Douche in the Gym
So we had a year where all the gyms were closed, so you think we would all be more appreciative and courteous once they reopened right?
As great as it is to have gyms back again, I think some people have forgotten what it means to share a common area so I am going to go over some basic gym etiquette and unwritten rules which we should all live by:
1. Put the Weights Away
Pretty simple one to start off with, if you’re strong enough to lift it, then you’re strong enough to put it away!
Leaving a loaded bar on the squat rack is never cool, or leaving a ton of weights on the leg press machine, so put your s*** away.
2. Wipe away your Sweat
We live in a new world where hygiene is of utmost importance, so if you’ve just used a bench and left it in a puddle of sweat then grab a paper towel and wipe it off, someone else should not have to wipe off your sweat.
3. Bring your Headphones
Don’t be that guy or girl who pumps out their music on a speaker or via their phone, not everyone wants to listen to your punk rock and heavy metal lifting soundtrack. Simple solution – bring along your headphones.
4. To share or not to share…
So you’re using a machine that happens to be very popular, and someone asks you how many sets you have, don’t be that person that claims they have 20 sets remaining.
Be cool and share the machine, or at least offer to share it. It may not be ideal and they may not take you up on it, but the gesture goes a long way.
5. Put the Phone Away
Thumb day is not a thing, so if you are resting on a machine and messing around on your phone then it is fair game if someone calls you out because they want to use that machine or piece of equipment.
6. Don’t Drop your Weights
So I would assume the gym you go to is the regular gym you go to all the time? If that is the case then you don’t want to s*** on your own doorstep by breaking the equipment inside, so try not to drop your weights, dumbbells to be exact, especially from high. Dumbbells can be damaged and can break so respect the equipment.
7. Don’t be the Noisey One
There is always one person who makes an obscene amount of noise during every lift, even the light lifts.
It is fine if it is your PB, or you’re actually lifting a heavy ass load but we do not need to hear your sex groans every sinlge time. Tone it down for just the heavy stuff.
8. Sniff Before you Enter
No one likes a smelly gym, so make sure you’re not the one giving off the body odor. The simple solution here is to use a roll on, deodorant or just shower before you hit the gym. And wear fresh clothes each time, febreeze only gets you so far.
9. Don’t be the Chatty One
It’s a gym and not a social club. It is ok to take a break and have a quick chat with someone, but don’t be that person and ruin someone else’s workout by talking to them for too long. And if someone is talking to you for too long, know when to cut it short and walk away. You are there to train, not chat.
10. Using the Equipment for its Intended Purpose
It is ok to be creative with equipment and machines but bicep curls in the squat rack is never cool.
11. Don’t film Yourself
The gym is not your own personal studio, or sound stage where you can do whatever you want as you’re trying to film your workout. If you are in a public gym then it is a public space, so if someone accidently obscures your camera view because it was propped up against the wall then that is on you.
There is nothing wrong in trying to film yourself but don’t pick peak times and busy periods. Be smart about it.
This goes for selfies too.
12. Watch your surroundings
Be mindful of your surroundings,if you can see that someone is utilizing the mirror to ensure perfect form then don’t stand in front of them, don’t be that person.
Also be aware of what is around you, and don’t clutter walkways with equipment or try to do walking lunges through a crowded area, or kettlebell swings in a small area. If it’s too small to swing a cat in, then it is probably too small to swing a kettlebell in too.
And don’t shoulder press in close proximity to someone who is using a squat rack, as getting too close could mean someone getting seriously injured because you were too unaware of your surroundings.
13. It Never Hurts to Ask
If someone is near a piece of equipment you want to use, instead of just barging onto the equipment, be courteous and ask if they are actually using it. It never hurts to ask.
14. Keep Your Eyes on the Prize
You are there to train, not to hook up, so try not to ogle your gym crush. You don’t want others to feel uncomfortable while they are there so stick to using tinder or grindr to hook up.
15. Respect Gym Hours
Gym staff have a life too, so when they tell you to wrap it up don’t pretend you didn’t hear them and just continue working out.
Respect them and the hours of the gym, if you want to get in those extra reps then get to the gym earlier.
16. Wear Your Mask
If your gym is enforcing mask wearing then obey the rules, and wear your mask, as this will give the gym staff less hassle and give other members peace of mind too.
So there it is, now you have no excuse to act like a douche.
2021 IFBB Tokyo Pro Results
Yukihiro Yuasa wins Men’s Physique at the Tokyo Pro.
The 2021 IFBB Tokyo Pro was another chance for competitors to gain qualification to the 2021 Olympia. Many gathered to show what they can do on stage and the event did not disappoint. In Tokyo, Men’s Physique athletes got on stage and put on a show in hopes of punching their tickets to the year’s biggest event. In the end, it was Yukihiro Yuasa who was able to come out on top.
This will be Yuasa’s first trip to the Olympia since he began competing. In 2019, he placed sixth at the IFBB Japan Pro. Prior to that appearance, Yuasa made some noise in the Men’s Physique Class A division picking up victories at the 2018 Amateur Olympia and 2017 Amateur Arnold. This will be Yuasa’s biggest opportunity since becoming a pro and he earned the right to compete. Now, Yuasa will have a chance to go up against some of the best competitors in the world.
Yuasa led the way for a competition that featured some elite physique athletes. This was a small competition but the talent was high and an Olympia qualification was at stake. The results from Sunday have been announced. Below, you can find the full results from Sunday along with the official scorecard.
2021 IFBB Tokyo Pro Breakdown
Men’s Physique
First Place – Yukihiro Yuasa
Second Place – Hirokawa Shoichi
Third Place – Shogo Sata
Fourth Place – Edward Kato
Fifth Place – Tomohito Koike
Sixth Place – Junpei Taguchi
Seventh Place – Naoto Takemoto
Eighth Place – Nobuyuki Ichikawa
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Tokyo Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Jay Cutler: “I’m Not For Trash Talk” But Silence Is Also “Really Bad” | GI Vault
Jay Cutler talks about the delicate balance between negative trash talk and the power of hyping up a competition. GI VAULT – is an extension of our GI Exclusive interviews. The difference? These interviews come straight out of the Generation Iron vault from the cutting room floor of our feature film documentaries. With over hours of interview footage…
Arnold Schwarzenegger Finally Addresses “Screw Your Freedom” Statement
Arnold Schwarzenegger finally addresses the backlash from his recent comments.
Freedom is a powerful word. To some it means the sacrifices made by those who came before them. For others its the symbol that gives their lives reason to soar. So when famed bodybuilder Arnold Schwarzenegger made comments that seemed to attack freedom, many in the fitness community were none too happy.
In an interview with CNN some weeks back, Arnold Schwarzenegger said “screw your freedom” in regards to those who refused to wear masks. While he may have meant the comments in a very specific way, many took the words as attacking the idea of freedom. It caused many athletes like Brian Shaw and Calum von Moger to take down posters of Arnold in their gyms.
The Legend Addresses His Comments
Well it seems that the legendary bodybuilder is finally ready to address the comments. In his most recent newsletter, Arnold Schwarzenegger wrote in detail about the comments he made in the interview and unpacked his words.
“That’s fine! They have the right to choose clickbait instead of informing their audience,” wrote Arnold. “If they listened to the whole quote, they would have realized that I am talking about all of the whiny babies that I see going viral on the internet who think that being asked to put on a mask is a perfect reason to throw a toddler fit in a grocery store and look like an absolute child.
“These are people who yell “FREEDOM” in their American flag hats while not taking any time to study the history of our nation and how freedom and duty have ALWAYS gone hand in hand. They think being an American means not caring about their fellow Americans, and I’m sorry, I can’t accept that.”
Addressing The Fallout
Calum von Moger and Brian Shaw weren’t the only ones who were upset with Arnold’s words. Aaron Singerman of REDCON1 had issues with the comments and removed his sponsorship from the Arnold Sports Festival. Arnold Schwarzenegger also addressed this in his newsletter.
“With all of this going on, it was a wild week! One of my favorite strongmen I’ve ever worked with took my poster off of his gym wall, then a bodybuilder who played me in a movie copied that move, which wasn’t very creative. We lost a sponsor of the Arnold Sports Festival, we added new sponsors immediately.
“When the worst thing that happens to me this month is some people yelling at me, then losing a sponsor for the Arnold Sports Festival, that’s when you realize how lucky we are to live in this country.
“In fact, if nothing else, this whole episode has made me say, ‘I love this fucking country.’ Because you know what? All of these people have the right to complain, and they won’t be sent off to prison. And I have the right to say what I believe. That’s beautiful.”
The Media Agenda
Arnold also addressed media and news outlets that aren’t doing their due diligence to inform the people with unbiased information.
“A lot of our news sources, whether it’s social media or mainstream news, and whether it is left or right, prefer that you’re emotional instead of informed.”
Arnold went on to address how many people are choosing their feelings over the facts.
“We are constantly choosing our feelings over learning and being open-minded to other ideas. We haven’t been able to come together around very simple steps that can help prevent the spread of this disease. That makes me worry about how we would respond to an even bigger challenge. We have to stop making everything political, or we will be in big trouble when the next crisis strikes us. We have to be able to come together.”
Are Your Freedoms Really Under Attack?
Lastly Arnold Schwarzenegger addressed the idea of wearing a mask as being an infringement on freedom. The legend simply isn’t buying it.
“If you are someone who thinks masks are an infringement on your freedom, can I ask what happens to you when you get caught not wearing a mask? Is it that you are politely asked to put one on? Or is it that you may be asked to leave the business if you refuse? At worst, you might have paid a fine? Was your freedom really taken away? Think with your learning brain, not your emotional brain right now. Even in the worst case, if you paid a fine or got kicked off an airline for refusing to wear a mask, did you lose your freedom?
“No, you didn’t.
“We can see limitations on freedom all around us, because that’s how society works,” wrote Arnold Schwarzenegger. “It is how every society since the beginning of civilization worked, and the United States, with all its flaws, is the pinnacle. We will always have more work to do, but that’s part of what makes us great.”
Subscribe to the newsletter to see every Arnold Schwarzenegger had to say on this issue.
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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.
2021 Battle of Champions Pro Results
Wesley Vissers wins Classic Physique at the 2021 Battle of Champions Pro.
The 2021 Battle of Champions Pro took place on Sunday in Warsaw, Poland. This competition gave athletes another chance to earn qualification to the 2021 Olympia. Wesley Vissers finished at the top in Classic Physique while Adrianna Kaczmarek won Bikini.
Vissers began competing professionally after earning his pro card by winning the London Royal Pro qualifier in 2017. He traveled to the United State to take part in the 2018 Chicago Pro, where he finished first in the classic physique division and earned a trip to the Olympia. Here, he will have a chance to compete in his second Olympia and show that he is becoming a force in the sport.
For Kaczmarek, this will be her second-straight appearance in the Olympia. She earned her qualification last year by winning Bikini at the 2020 Europa Pro Championships.
There were two divisions at the Battle of Champions Pro who gained qualification to the Olympia. The full results have now been announced. Check out our full breakdown of the IFBB 2021 Battle of Champions results below.
2021 Battle of Champions: All Division Winners
A quick breakdown of the winners in each division from the 2021 Battle of Champions. All winners are now automatically qualified to compete in the Olympia 2021.
Classic Physique: Wesley Vissers
Bikini: Adrianna Kaczmarek
2021 Battle of Champions Breakdown
Classic Physique
First Place – Wesley Vissers
Second Place – Roman Khaliulin
Third Place – Jack Connor
Fourth Place – Pavel Szotkowski
Fifth Place – Hubert Kulczynski
Sixth Place – Denis Romanov
Bikini
First Place – Adrianna Kaczmarek
Second Place – Noora Mahonen
Third Place – Priscila Rodrigues
Fourth Place – Ottavia Mazza
Fifth Place – Anastasia Gonzalez Andreu
Sixth Place – Wiktoria Gasior
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Battle of Champions. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Look Like Frank Zane With These 5 Brutal Vacuum Exercises
“Here I come to save the day!”
The above quote is a catch-phrase from Mighty Mouse, a 1940’s cartoon that still has an impact to this day. The iconic character is a small mouse with big powers and an even bigger heart who… well, saves the day. So why are we writing about this on a bodybuilding site? Just as iconic as the cartoon itself, is the way Mighty Mouse was drawn, his hip to waist ratio was out of this world.
Much like many cartoon strongmen and super heroes, the over exaggerated massive chest and V-taper was truly inspiring to the concept of “mass muscle.” I remember thinking as a kid, “Can anyone have a body like that?” As builders we’re constantly striving for perfection in areas most people don’t even see. Well, we’re here to tell you that you can have that mighty mouse profile and we’ll show you how.
We know what you’re thinking, “How could I possibly have a waist like that? That’s stuff’s all genetics, I can’t change my bone structure.” Well you’re right. Barring some very painful and probably expensive surgeries you’re stuck with the hip length you have. However, it is possible to customize your workout towards attaining a more classic physique as well as getting you the classic V-shape of a Golden Era God.
The transverse muscle (TVA) is a band like muscle that runs along the sides of your midsection. It’s there to stabilize your spine and core, nature’s weightlifting belt if you will. Without a stable spine, one aided by proper contraction of the TVA, the nervous system fails to recruit the muscles in the extremities efficiently, and functional movements cannot be properly performed. The TVA and lumbar multifidus support posture and control deep breathing during power movements therefore affecting a persons cardio as well as symmetry.
Cool. Now that you know what it is how can you train it? Well, we thought that you’d never ask. Here’s the key points in learning how to vacuum your stomach.
Standing
Stand upright and place your hands on a desk (or elevated flat surface, hip height is ideal)
knees slightly bent with back humped slightly (placing weight on desk
Place your chin on your chest.
Deeply inhale and exhale sharply.
As you exhale, expand your chest and bring your stomach in as far as possible. Hold the pose but Do Not Hold Your Breath!
On your back
Lie on your back. For example while in a tanning bed or other firm surface.
Reach your arms over your head and keep your legs flat and straight.
Begin by exhaling your air.
Lift your chest and arch your back.
Draw in your stomach for seconds at a time.
Continue to try and hold your stomach in for longer and longer periods of time.
Kneeling
Begin on all fours with your shoulders vertical over your elbows and wrists, hips over your knees, and your neck in a neutral position.
Exhale, then pull your navel in as close to your spine as possible.
Weighted Dumbbell pullovers
Lie on upper back perpendicular to bench.
Flex hips slightly.
Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell.
Position dumbbell over chest with elbows slightly bent.
(Keeping elbows slightly bent throughout movement) lower dumbbell over and beyond head until upper arms are in-line with torso.
Pull dumbbell up and over chest. Repeat.
Pull down crunch
This one’s simple. Have a seat on a pull down machine and perform your best vacuum pose. Hold it while at the same time reaching up and grabbing the pull down bar. Keep your arms straight up and use your breath to slightly pull the power up and down on your inhales and exhales. Still not getting it? Check out the instructional video above.
So now that we’ve given you the building blocks to perfecting your V-shape is there anything we left out? Do you have exercises that you use to keep your symmetry on point? Let us know in the comment section below. Feel Free to respond with a picture message if you see any massive changes due to these exercises.
Floor Press Vs. Bench Press: Which Is Better For Chest Growth?
Both are great for building a huge chest, but which one reigns king?
We all want a huge chest, right? Those popping pecs to jump right out of our shirts. A huge chest can greatly affect the look of our physique and give us everything we want when it comes to that shredded aesthetic. But building a big chest can be challenging and with so many exercises out there, it can tough to weed through and find the most effective. The floor press and bench press are two great chest exercises that can boost chest growth and we’ll explore both to see which one is better.
A strong chest can benefit you in terms of sport specific and those more functional movements by greatly affecting your pushing power and offering nice support and stability. On top of the ability to move and lift better, a strong chest offers the ability for a nice aesthetic and one that others will certainly envy. Both the floor press and bench press can help with this and for those organizing their own training plan, if possible, place both in to see great gains.
Let’s take a look at the floor press and the bench press and see which one of these great exercises reigns king. Both can help boost chest growth and aid in that massive aesthetic but knowing which one can work for your benefit the best will prove most effective for all your gains.
The Floor Press
The floor press is very similar to the bench press except you are lying on the floor. What this does is shorten your range of motion and is a good one for those with shoulder injuries or certain exercise limitations (1). This is a great accessory exercise for powerlifters as it offers the same motion without doing the exact exercise, being the bench press. This exercise can be done with either barbells, dumbbells, or kettlebells.
How To Perform It
Lay on the floor and tighten your core with a flat back.
When ready, push the bar above your chest, driving your heels into the ground.
Gently lower back down to your chest maintaining an engaged core.
Once at the bottom, repeat for your desired amount of reps.
Bench Press
The bench press is a great exercise and one of the big three powerlifts. Many variations exist in terms of grip and equipment used, like dumbbell or barbells, but either way this exercise is highly effective (2). Working your chest muscles to the max, the bench press can improve upper body strength, increase power output and deliver muscular endurance to other exercises. Widely popular for its ability to increase muscle growth, this exercise is one to certainly place into your routine.
How To Perform It
Here are the steps for performing the bench press:
Lie on the bench with your feet planted on the floor.
Grab the bar with your hands a little more than shoulder-width apart. Arch your lower back slightly. While this is debated, an arched lower back can help keep the spine neutral and the back tight.
Lift the bar off the rack and gently lower to your chest as you breathe in. Your forearms should be about 90 degrees from the ground as you touch your chests.
With your feet planted on the ground, initiate the upward movement to return to the starting position.
Repeat for your desired number of reps.
Floor Press Vs. Bench Press
While the movements of these two exercises are the same, there are some key differences. The floor press doesn’t require a bench and has less range of motion. For those prone to shoulder injuries or certain exercise limitations, this may be the way to go. Because of this, there is less demand on your shoulders.
However, the bench press, since it has more range of motion, allows you to lift more weight and increase strength and size (3). What you’ll find is both exercises are very similar, it is just a matter of if you want to focus more on increasing muscle, or giving yourself a good exercise to limit the amount of shoulder pain you may experience.
Featured Supplement For Continued Gains
When it comes to these exercises, having a solid supplementation routine is important as you seek the best for all your gains. Supplements like pre-workout, intra-workout BCAAs, creatine and fat burners can all help as you seek the best for your desired physique and increase in strength and size. But protein powders are exactly what you need to thrive and see that desired growth and recovery you want (4), especially with exercises like the floor press and bench press. Since protein is the building block of all muscle, a protein powder seems to be an easy choice to boost those gains.
Performance Lab SPORT Protein
Performance Lab SPORT Protein is an impressive brown rice protein source that is cleaner than most other protein powders. Great for muscle growth, recovery, and weight loss, this is absolutely a top protein supplement.
Performance Lab SPORT Protein is much cleaner than other protein powders out there. Naturally flavored with organic cocoa, vanilla bean and ceylon cinnamon – this is the best tasting protein powder many customers have tried. Being a brown-rice protein powder, anyone can use it for lean muscle growth and weight loss for this powder contains great ingredients. Regardless of whether you’re dairy intolerant, vegan, allergic to soy or gluten, Performance Lab Protein contains no allergens at all. Supplying 20g protein and only 100 calories per serving, Performance Lab Protein can be easily included in your diet at all times, whether you’re cutting or bulking and is a great protein powder for men.
Check out our individual review for Performance Lab SPORT Protein here!
Check out our list of the Best Protein Powders for more great protein supplements here!
Wrap Up
Both the floor press and bench press can work to benefit your gains and offer the best for your chest growth and development. While each has their own benefits, what both can do are increase strength and size and allow for that desired physique to unfold. Give both a try and work to see which one is best for you as you seek the most for your gains.
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
Answer, S.; Alghadir, A.; Al-Eisa, E.; Iqbal, Z. (2018). “The relationships between shoulder pain, range of motion, and disability in patients with shoulder dysfunction”. (source)
Tungate, P. (2019). “The Bench Press: A Comparison Between Flat-Back and Arched-Back Techniques”. (source)
Saeterbakken, A.; Tillaar, R.; Fimland, M. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)