Tag: Bodybuilding
PNBA Natural Olympia Classic Physique Champ Derek Joe’s Top 3 Exercises
Image via Instagram @djoe.hype
PNBA Natural Olympia Classic Physique champ Derek Joe performs his top 3 exercises a week out from Natural Universe.
The reigning Professional Natural Bodybuilding Association (PNBA) Natural Olympia Classic Physique champ Derek Joe crushes a workout a week out from Natural Universe. Pro/Am Natural Universe takes place in Tampa, FL, on September 2-3, 2022. Derek Joe shared a physique update with us a couple of weeks ago to show how his preparation for the show’s been going. And recently, he may have performed his final leg workout before this huge natural bodybuilding event.
Iron Man Magazine uploaded a clip of Derek Joe performing his top 3 exercises. Iron Man Magazine’s social media post said:
“Here are the top three exercises of raining PNBA Natural Olympia Classic Physique Champion @djoe.hype
Squats: compound movement, strengthens core, and burns a lot of calories, develops glutes and legs.
RDL with a toe lift: it create a little bit more instability by lifting the toes versus having them flat on the floor, but it does allow you to sit back into your hips and maintain a proper hip hinge movement and is a good exercise for a beginner learning how to dead lift.
The Bulgarian split squat: Single leg functional movement done with the rear leg up on a bench. It’s a great alternative to doing a squat if you have a lower back injury. Since you are using one leg at a time the overload on the legs will be much less, but still as effective.
This will more than likely be his final leg workout before the @inbapnbaglobal_official Natural Universe in one week!?”
You can see Derek Joe doing these movements below.
Top 3 Exercises
To build a physique like Joe, the workouts he makes a regular part of his routine are paramount. Derek Joe’s top 3 exercises are the squat, Romanian deadlift (RDL), and Bulgarian split squat.
Squat
It’s no surprise that the exercise regarded by many (other than deadlifts) ranks as one of Joe’s top exercises. Squats let you place a heavy load on your back to strengthen and build muscle in your entire lower body–glutes, quads, and hamstrings. Because this movement allows you to use a heavy weight and target all the muscles in your lower body, it’s one of the best exercises you can do to build a muscular physique.
Romanian Deadlift (RDL)
The RDL develops your posterior chain muscles (back, hamstrings, glutes). Compared to the conventional deadlift, this movement’s decreased range of motion–starting with weight held in front of hips– will place less strain on your back and engage your hamstrings more.
Bulgarian Split Squat
This unilateral (single-limb) leg movement improves your balance, core, knee, and hip stability. Plus, since it’s a unilateral movement, it will give you a better mind-muscle connection and help you fix lagging muscles. The Bulgarian split squat will target all the muscles in your legs like standard squats, but it will put your core into overdrive.
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Jay Cutler Shows Off Lying French Press, Discusses Benefits When Growing Triceps
Jay Cutler explained the difference between the Lying French Press and Skull Crusher.
Jay Cutler is one of the top bodybuilders of all-time and continues to share his wisdom on different workouts. This time, he highlighted an exercise. The four-time Olympia champion recently showed off the Lying French Press and how it is used to grow triceps.
The French Press and skull crusher are two very similar exercises that pump triceps using extension and stretching. For his “tip of the day,” Cutler demonstrated the Lying French Press using a cambered bar.
“So tip of the day today. It is going to be skull crushers or this is called the French press. So this is for the triceps. I can do this with either a straight bar, cambered bars, dumbbells, cables.”
What Is The French Press?
The French Press is a similar motion to the Skull Crusher. It can be performed with many types of bars, with the hands being extended over the shoulders. When the bar is lowered, it goes behind the head and near the top of the back. This is be done with one or two hands when using a dumbbell.
“This is going to give us an extension of the tricep, okay. Anytime you train tricep, we do a lot of pushdowns or you do kickbacks or some kind of extension.”
The French Press can be performed in a standing or seated position. This exercise provides a greater stretch as the bar goes lower and puts more strain on the long head of the tricep.
In the video, Cutler opts to lie further up on the bench. This means his head and shoulders are lower than his back. The range of motion differs from a Skull Crusher and is more challenging. The bar does not go below the forehead as Cutler lowers it each rep.
“I am going to focus on 12 repetitions, 80 pounds and I am going to use a cambered bar,” Cutler explained.
The overall benefits of the French Press is the fact that it isolates the triceps and hits all areas. The exercise activates stabilizers in both the upper and lower body, which helps in many other areas. It can add size and strength during the exercise and should be added to arm days.
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Kai – The Kai Green Story Debuts As Top 5 Documentary
The Kai Greene life story documentary, Kai, earns a top 5 documentary debut on the iTunes digital charts.
The wait is over. Kai – the Kai Green feature film documentary – is now available on all major digital platforms. And it looks like the film has made a splash receiving a top five documentary debut on the iTunes charts. If you haven’t had a chance to watch the film yet – you can order your digital copy right here.
The film’s rise in the charts continues to the trend of bodybuilding entertainment becoming more accepted in mainstream culture. One that has seen many bodybuilding storylines adapted into feature narrative films and TV shows.
Kai Greene is arguably one of the most complex bodybuilding legends in the history of the sport. Not only did he have a unique personality that literally shined on the stage (in the form of his unique posing routines), he also had a mysterious past that was never directly addressed in public. Instead, Greene would use art to express his reflections of the past. Art via sculpting his own physique, or through his posing routines, or through his paintings and later comic books, or through a live experimental stage play.
Kai Greene is a bodybuilding powerhouse, wrapped in an enigma, wrapped in an artist. It’s not surprising that this combination made him one of the most memorable athletes in the sport’s history. Now for the first time ever – fans will get to understand the truth behind the mind of this mysterious legendary bodybuilder.
Kai promises to be an all-encompassing deep dive into the life story of Kai Greene. Not only will the film chronicle his entire bodybuilding career, including his entertaining and bitter rivalry with Phil Heath, but it will also explore Greene’s childhood and struggles before bodybuilding. The film promises to be the most direct reflection on the past, present, and future of Kai Greene than ever before seen.
That fact becomes all the more clearer with the release of the latest Kai trailer. Kai Greene was interviewed for over 20 hours over the course of production – peeling down and exploring the ultimate truth behind the legend that is Kai Greene.
Kai also features bodybuilding contemporaries such as Mike O’Hearn, Victor Martinez, Rich Gaspari, and long time rival Phil Heath opening up on his relationship with Kai for the first time on film since the original Generation Iron.
Kai Official Synopsis
Kai Greene is one of the biggest modern day legends in bodybuilding both on and off the stage. He’s an athlete, an artist, an actor, and an entrepreneur. But his journey to greatness first started in childhood – when he chose bodybuilding as a form of survival. Growing up in Brooklyn without parents and later locked up in a juvenile correctional facility, bodybuilding became Kai’s source of hope that eventually took him to stardom.
Later in life Kai became one of the most recognizable faces in the fitness industry, praised by Arnold Schwarzenegger himself. His talent was only matched by one singular opponent, his rival and Mr. Olympia champion Phil Heath.
Now witness Kai Greene’s story of survival and climb to success in the first ever all-access documentary chronicling his life and career into the sport of bodybuilding and beyond.
Where To Watch
Kai is directed by Vlad Yudin (Generation Iron, Ronnie Coleman: The King) and produced by both Yudin and Edwin Mejia Jr. (Generation Iron, Ronnie Coleman: The King). It will be executive produced by David Gendron, Russ Riggins, Viviana Zarragoitia, and The Last Dance‘s Matt Maxson.
Kai is available now on all major digital platforms including iTunes, Amazon Prime, and Google Play. You can grab your digital copy right here or by clicking the banner below.
Maximize Your Vascularity
Having big muscles is worthless without vascularity.
Ask any bodybuilder, competitive or otherwise – vascularity is a pretty damn important thing to be concerned with to show off the hard work you’ve gained from countless hours of training. If you don’t know what vascularity is (you definitely should) – it’s when your veins bulge out to the point where your skin looks so thin that maximum muscle definition shows through. Of course, this is paramount for bodybuilders and anyone to be shredded. So how do you increase your vascularity to get that veiny and shredded look you seek? Take a look below and get enlightened.
Body Fat for Vascularity
This one doesn’t take a rocket scientist to figure out. Keep your body fat in check if you want to see those veins pop. Low body fat levels are the most critical factor for showing more vascularity. The leaner you are, the more your veins will show. That’s why you can see bodybuilders’ veins like crazy when they’re on stage–it’s when they’re the leanest and hovers around 5-7% body fat.
Of course, you don’t need to be quite that low if you want your veins to pop. Once you cut down to 15% body fat, you’ll start noticing more veins in your arms. But if you want to be veiny, get your body fat percentage below ten percent, and you’ll be golden. Single-digit numbers aren’t easy to obtain, but they’re the gateway to vascularity.
Cardio for Vascularity
Although low body fats are essential for being veiny, other aspects play a crucial role. For example, cardiovascular exercise will help pump blood into your muscles and reduce water retention in the body, which in turn means more vascularity (1). Water build-up outside the muscle will make it harder to see the muscles underneath, so ensure you maintain a good cardio routine.
Moderate cardio for 20-30 minutes on a cardio machine 2-3 days a week or longer walks for 30 minutes to an hour daily will suffice, but if you want to really make sure you increase your vascularity, do higher-intensity interval training (HIIT) workouts for 15-30 minutes a couple of times a week. Due to the intensity of these exercises, your cardio output will be higher, meaning your cardiovascular system will have to pump more blood through your veins, increasing vascularity.
Weight Training
Weight training is a must for vascularity. When you lift weights, you’ll increase your blood flow to your muscles, known as the “pump” in bodybuilding. This is when your muscles are noticeably larger, and you can see every vein in your body. Plus, lifting weights will lower your body fat and build muscle. And to our first point, the lower your body fat, the more your veins pop.
Diet Plan
Another way to gain vascularity is to keep the right diet plan. For example, if you want to look more shredded, you better lower your sodium intake. Why? Well, if you don’t, you run the risk of water retention, which we already explained was pretty damn crucial for looking shredded. But, of course, that’s because the more sodium you intake and have floating in your body, the more water you’ll retain. So avoid foods high in sodium, such as pizza, wings, fries, and burgers (so pretty much all processed foods). Instead, choose healthy whole foods, like fruits, potatoes, rice, avocados, and chicken.
Body Temperature
This one might surprise you. Your body temperature has a lot to do with vascularity as well. The colder your body is, the more your blood flow travels inwards to keep your organs warm. But, on the flip side, the higher your body temperature, the more the blood flows outwards to the skin and muscles, causing you to have a more vascular and shredded appearance (2). So when summertime hits and you’re working hard in the gym, expect to turn heads when your veins and muscles bulge. But, of course, you can also hop in a hot bath or sauna.
Of course, another practical approach would be to consume hot beverages and foods, such as tea, coffee, and soup. And you can also increase your body temperature by putting on layers of clothing and doing a HIIT cardio session; think UFC fighters before weigh-ins.
Creatine
Now I know what you’re going to say, creatine causes water retention, and you wouldn’t be wrong. Water retention can make it harder for your muscles to be visible. But in this case, the water retention happens within the muscle cells (known as intracellular water retention) rather than outside them. That makes a difference when it comes to getting those bulging veins.
That said, creatine won’t necessarily increase your vascularity, but it won’t prevent it either. And in fact, multiple studies support its effectiveness in helping to build lean muscle mass when combined with strength training (3). And the more muscle you have, the lower your body fat and the veinier you’ll be.
Hydration
With all this talk of water retention, why the hell would we suggest you drink water? Well, here’s the secret: dehydration is a significant cause of water retention in the body. This might sound counterintuitive – but you’re made up of about seventy percent water, and if you don’t ingest water, then your body will get it from somewhere. When it does, it’ll fill your skin with water. So drink half an ounce of water per pound of your body weight each day, and your vascularity will be improved for it.
Also, you’ll want to avoid activities and foods that can cause dehydration. So avoid overly sweating without getting enough fluids in your body. And foods high in sodium (processed foods), sugary drinks, caffeine, alcohol, soy, and too much protein can all lead to dehydration. Also, certain medications and vomiting or diarrhea can cause dehydration too.
Genetics
Let’s face it; it’s the unavoidable truth, the one fact that always manages to rear its ugly head. Genetics plays a significant role in your ability to become vascular. It’s not impossible, but it helps if you naturally have an affinity for becoming more shredded (4). Don’t fret if you’re not genetically gifted like Arnold Schwarzenegger. You can do plenty via diet, exercise, and following other tips in this article to increase your vascularity.
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References
Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135
Heinonen, I., Brothers, R. M., Kemppainen, J., Knuuti, J., Kalliokoski, K. K., & Crandall, C. G. (2011). Local heating, but not indirect whole body heating, increases human skeletal muscle blood flow. Journal of applied physiology (Bethesda, Md. : 1985), 111(3), 818–824. https://doi.org/10.1152/japplphysiol.00269.2011
Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
Verbrugge, S., Schönfelder, M., Becker, L., Yaghoob Nezhad, F., Hrabě de Angelis, M., & Wackerhage, H. (2018). Genes Whose Gain or Loss-Of-Function Increases Skeletal Muscle Mass in Mice: A Systematic Literature Review. Frontiers in physiology, 9, 553. https://doi.org/10.3389/fphys.2018.00553
PNBA Athlete Joe Carabase Shares 6 Exercises to Explode Your Shoulders and Biceps
Image via Instagram @joecarabase
PNBA athlete Joe Carabase has 6 movements for you if you want bigger biceps and shoulders.
Muscular biceps and shoulders vastly enhance your physique. The more muscle you have in your shoulders, the broader you are, and of course, the more muscles you have in your biceps, the better flexes you can do. Professional Natural Bodybuilding Association (PNBA) athlete Joe Carabase has 3 shoulder exercises and 3 biceps exercises that you should try for your next arm workout.
Joe Carabase recently made his pro debut in the PNBA at INBA PNBA Pro/Am Internationals in Oakville, CT, on August 20th, 2022. He received second in his division and looks ahead to make improvements for Pro/Am Natural Universe in Tampa, FL, on September 2-3.
Of course, Carabase’s muscular and ripped biceps and shoulder played a crucial part in becoming a professional natural bodybuilder and placing well at his recent show. Fortunately, Carabase shared 3 shoulders and biceps exercises on his social media that anyone can add to their routine. Carabase stated:
“These 3 variations kicked my a$$ today!
1). Arnold Press
2). Viking Press (I used Hack Squat today)
3). Reverse Press —-this one! And @bgf_lirio got me doing reps for dayyyyyyyys.”
“Hit this Biceps Tri-Set to DEFINE your arms! The name of this game is VOLUME.
Hit 45 seconds per exercise per arm, rest only 15 seconds for 3 total rounds:
1). Seated hammer curl
2). Concentration curls
3). Supine curls”
Joe Carabara’s 6 Exercises
Joe Caraba performed Arnold, Viking, and reverse press for his shoulders. And seated hammer curl, concentration curls, and supine curls for his biceps.
Arnold Press
They don’t call it “Arnold” press for nothing. This movement hits multiple angles of your deltoids and allows you to use moderately heavy weight. It separates this one from others because it will enable you to activate all three deltoid muscles–posterior, lateral, and anterior.
Viking Press
Viking press is another shoulder exercise that doesn’t coin its name for anything. Viking presses will give you a massive boost in your shredding and growing shoulders. In addition, this movement removes wrist pain from the equation, placing more tension on your core and less stress on your back.
Reverse Press
The starting position to this one is similar to the Arnold press (palms facing you), except you won’t be externally rotating when you press up. So it’s pretty much the exact opposite of a standard shoulder press.
Hammer Curl
This biceps movement is a neutral grip (palms facing each other), so it builds your forearms and allows you to use a heavier weight. Plus, it reduces wrist pain compared to standard biceps curls.
Concentration Curls
This great stabilizing and isolation bicep movement allows an excellent mind-muscle connection to strengthen each side of your biceps and correct any lagging muscle.
Supine Curls
Since this movement is seated, it will prevent other muscle groups from aiding you during the lift and force your biceps to lift the weight. A supinated grip (palms facing up) will target your biceps’ short head.
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Phil Heath’s 2022 Mr. Olympia Predictions: Hadi Choopan & Brandon Curry Can Beat Big Ramy
7x Mr. Olympia bodybuilding champ Phil Heath believes Hadi Choopan has the slight edge over Brandon Curry to possibly beat Big Ramy at The 2022 Mr. Olympia.
7x Mr. Olympia Phil Heath has revealed his initial predictions for the 2022 Mr. Olympia. In a recent video interview, Heath goes into detail about the current Olympia lineup and predicts that both Hadi Choopan and Brandon Curry have potential to defeate Big Ramy “if he leaves the door open.” Heath ultimately gives a slight edge to Choopan based on what he’s seen recently.
While it still might be a bit early to be making predictions for the 2022 Mr. Olympia, when a 7x Mr. Olympia legend speaks – you start to listen. In prep for his upcoming commentary duties this year, Phil Heath took part in an extensive interview discussing the current Olympia lineup and who has the most potential to win the trophy. He gives a deep analysis of Big Ramy and also his thoughts on the few who could possibly disrupt his reign.
There has been much talk about the rising tide of young bodybuilders finally coming into their own. Nick Walker has been the most hyped rising star – with some even believing the can take the entire Olympia title this year. Other notable mentions are Hunter Labrada, Andrew Jacked, and newcomer Michal Krizo – who has yet to earn his IFBB Pro card but is hyped by many including Jay Cutler.
However, at this moment, Phil Heath still believes that the old guard will hold onto their positions this year. Heath acknowledges the strong and deep talent of the young rising stars – but believes that last year’s top three will still be the ones to bring the most heat. Specifically, he believes that Hadi Choopan and Brandon Curry are the two best bets to win the 2022 Mr. Olympia – that is if Big Ramy slips up.
You can check out the full video below:
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Phil Heath’s predictions on who can defeat Big Ramy at the 2022 Mr. Olympia
Phil Heath starts off discussing Big Ramy himself – who he still believes is the top contender to win the Mr. Olympia this year. He only believes that Ramy will fall behind if he “leaves the door open.” What does he mean by that? Not making enough improvements. Heath – like many other bodybuilders – acknowledges that the judges expect a returning Olympia champion to not only look the same but look even better than the previous year. If Ramy can’t pull that off, he leaves the door open for others to slip in.
This led to Phil Heath being asked who could possibly take down Big Ramy if he left that door open. Heath sticks with consistency and looks towards the top placings last year – Hadi Choopan and Brandon Curry.
“You gotta go with the top three. You got to go with Brandon and Hadi. That was who was in the mix last year. I would say based on what I saw recently, Hadi. I’m not biased because I’ve worked with Hany. That dude has some serious muscle. All it takes is for Ramy to slip. We saw that happen last year. He wasn’t better than when he won his first one.”
However, Phil Heath also points out that there is a world of difference between seeing a physique in person versus in photos or video. Heath hasn’t seen every single of the top contenders in person – which he admits creates a wild card in his predictions.
“Usually, if you leave the door open for two years, things can happen right. This is what sucks by not being there live and just seeing pictures and some video. I haven’t seen Nick Walker in person. I’ve not seen him compete in person. Of course, you’re going to lean towards him being a disruptor. No question about it. I believe he is the youngest disruptor out of anyone in the world.”
Phil Heath points out Nick Walker as having real potential to disrupt this year’s Mr. Olympia. But he falls short of saying he could win – in part because he has not seen Walker in person himself.
Phil Heath shares his opinion of Michal Krizo’s physique
Phil Heath also touches base on the latest hyped athlete of the season – Michal Krizo. Originally an IFBB Elite Pro competitor, Krizo recently announced he would be moving to the IFBB Pro league. He has yet to earn his pro card but the hype is so strong with him that some believe he will become pro and qualify for Mr. Olympia in time to compete in 2022.
While Heath sees why Krizo has earned the hype, he also thinks that it’s too soon to really expect him to do any major damage this year. Phil Heath believes that Michal Krizo still has some holes in his physique.
“What I saw, he [Michal Krizo] looked great. When he was at Gold’s Venice and Jay was with him and stuff, I thought he looked really good, but I do see holes in the physique. I see holes in everything right. I think he definitely needs to work on his presentation. Even when you research his contest videos, he can’t hold poses very long. Just look at the tape.”
It’s fantastic to see Phil Heath really take on the role of a bodybuilding analyst (and future commentator) for the sport of bodybuilding. His thoughtful analysis of the current lineup of competitors is exactly the kind of conversation that helps raise the stakes for the upcoming Mr. Olympia.
That being said, Phil Heath may be commentating this year – but that doesn’t mean he won’t be returning to compete again. He has been silent about any plans but a recent post claiming, “I ain’t done yet. I’m just getting started,” gives fans hope that he will hit the stage again in the future.
Stay tuned to the Generation Iron Fitness Network for more news and updates on all things bodybuilding as we get closer to the 2022 Mr. Olympia.
Lee Haney: “America Now Has A Sick Society Of Young People” | The Mike O’Hearn Show
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Mike O’Hearn speaks with Lee Haney about the health crisis in bodybuilding (and beyond) for younger individuals who desperately try to catch up in older age.
Lee Haney needs no introduction. He is a 8x Mr. Olympia champion, a world record only tied by Ronnie Coleman. Haney represents the absolute elite in pre-mass monster bodybuilding history. He has also gone on to dedicate his life towards fitness and health for new generations – becoming appointed as chairman of the President’s Council on Physical Fitness and Sports by Bill Clinton. So what does Haney feel about bodybuilding today with the many young deaths plaguing the sport? In Generation Iron and Barbend‘s latest episode of The Mike O’Hearn Show, special guest Lee Haney expresses the urgency of being healthy as young as possible – instead of waiting until mid-life.
Mike O’Hearn considers Lee Haney more than a role model for him in bodybuilding. He calls him a leader of the pack showcasing what was possible. To say that O’Hearn was inspired into bodybuilding by Haney is an understatement. But more than just the massive muscle and elite trophies – Haney’s focus on health in bodybuilding are what stuck with O’Hearn the most.
Lee Haney has always said, “Stimulate, not annihilate” when it comes to bodybuilding and fitness. Those words carry much more weight today – as the conversation about health in bodybuilding has reached a pinnacle point. There has been much discussion about the dangerous level of drugs and PEDs modern athletes use. As well as the dangerous levels of weight and size champion bodybuilders achieve these days (leaning closer to 300 pounds in weight). It is the exact opposite direction that Haney took bodybuilding.
With a vast background in fitness education, and personal experience as a champion bodybuilder to boot, Lee Haney sits down with Mike O’Hearn to talk about the importance of educating young people in today’s society. Not only for aspiring bodybuilders – but for the entire culture at large.
Lee Haney believes that young people are more unhealthy today believing that they can make up for it in middle age. Both Haney and Mike O’Hearn want to express the urgency that this is not the proper course. Let’s jump into it.
“America now has a sick society of young people because we are not taking care of teaching them the basic fundamentals of good nutrition and exercise.”
Lee Haney dispels the common thinking of being invulnerable during youth
Lee Haney stands out from other bodybuilding champions in one major way. He knew his hard limits while pushing the boundaries of what his body can do. So instead of going the eventual path of mass monsters like Dorian Yates or Ronnie Coleman after him – he focused on lighter weight and more volume. In a previous interview, Haney admitted that his frame couldn’t handle a training and diet regimen like Ronnie Coleman. Despite this, he was still able to rise up and become a world record holding Olympia champion.
Perhaps it was simply a different era, but Lee Haney exemplifies having your cake and eating it too. He was able to focus on longevity and health during his prime bodybuilding years. He was also able to become a 8x Mr. Olympia champion. Many athletes today believe that the only way to succeed in the sport is through heavy PED cycles and massive weight. Lee Haney avoided that while also succeeding.
As Lee Haney sees it, not only has bodybuilding today become more unhealthy – but the entire culture of America has become unhealthier. Part of this is due to systems outside of young people’s control. Processed foods became far more popular. Fast food is now around every corner. And if you happen to have little money – this are the cheapest options to keep yourself fed.
However, Lee Haney also believes that mentality has shifted. The basic fundamentals of fitness and health education are not being stressed enough. Due to this – many young folk believe they can live fast while they are young and worry about health when they get older. This is problematic thinking. That’s like building a house first and then handling the foundation later.
“We looked at statistics showing that, you know, this new generation, and I’m saying it now, they’re not living past 50 years old. Because of fast foods. Because of not taking ownership of their health. They’re dying prematurely.”
The growing problem with heart disease at younger ages.
While Lee Haney doesn’t reference drugs specifically, he does point out that heart disease is one of the leading causes of pre-mature death. This holds true not just in bodybuilding but in the American culture at large.
“And as a lot of guys are finding out… is that a lot of us our sick from heart disease. Well my ticker is perfect. My arteries are nice and clean by way of my bloodwork because I never used steak in my preparation off season or on.”
Lee Haney focuses here on nutrition as a whole. What we put in our bodies will have a long term effect on our health. Mostly in ways we can never really notice until it is too late. This is true for PEDs and steroids as well. But Haney here focuses on items such as red meat and processed foods often consumed during the offseason.
Young bodybuilders often want to try and do whatever it takes to be the best and worry about long term health later. The problem is – no amount of money can make up for years of unhealthy habits while you are young. The tragic irony is that young people often feel very health even as they eat junk. It’s not until they are older when the real issues occure.
“So bringing kids up in the way that they should go and managing age should begin with good nutrition. And managing age doesn’t mean just as you grow older, it means even when you are in the bodybuilding level of just getting started, to intermediate, to advanced bodybuilding.”
RELATED: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
Wrap Up
Lee Haney is more than just an old bodybuilder complaining about a new generation he doesn’t understand. He is a well educated man who, to this day, still teaches health and fitness education to individuals. Through both personal experience and his education – he has valuable insights into how the new generation should alter course for longevity in bodybuilding and beyond.
You can watch Lee Haney’s full comments in his conversation with Mike on the latest episode of The Mike O’Hearn Show. Check out new episodes every Friday only on Generation Iron or wherever podcasts are downloaded.
WATCH: ‘Kai’ Official Release Trailer | The Life Story Of Bodybuilder Kai Greene
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Witness the inside story of bodybuilding’s biggest modern legend – Kai Greene.
We are exactly one day away from the release of Kai on digital. Available on August 26, 2022 – the film will be the first comprehensive and official look into the life story of bodybuilding legend Kai Greene. To celebrate the launch, Generation Iron Network has released one final trailer for the film – which you can watch above. You can also pre-order the film today right here.
Kai Greene may be one of the most exciting and mysterious bodybuilders to ever exist in the history of the sport. His powerful physique speaks for itself and is among one of the best in modern bodybuilding – if not bodybuilding as a whole. But his artistry took that physique to the next level bringing him fame beyond the sport and into the mainstream arena.
However, despite being so large in the public eye, Kai Greene’s life and past have always been a mystery. The large strokes are known by most. During childhood, without a father in the picture, Kai was taken away from his mother by child services and he became a ward of the state. He grew up in orphanages only to eventually be arrested and sent to juvenile detention. It’s there where he was introduced to bodybuilding. He left juvy, became a male stripper for a short while, and eventually rose in the ranks to be a champion bodybuilder.
But many intimate questions remained. What was his experience like in juvenile detention? What was life as an exotic dancer like? How did he receive the massive scar on his face? And what’s up with that grapefruit video? Up until now, the closes we have been to learning of this past was in the form of an experimental stage show called BELIEVE.
Kai promises to answer all of this questions. For the first time ever, after dozens of hours of interview footage, Kai Greene has fully opened up above his entire life story. From his days as a child in a troubled home, through juvenile detention, and into pro bodybuilding. The film also follows up with Kai in the present – as he attempts to publish his graphic novel – The Chronicles Of King Kai.
The Kai Greene documentary is not just a deep insight into a bodybuilding legend for fans of the sport. It’s a dramatic life story that promises to resonate with anyone from all walks of life.
Kai also features Victor Martinez, Rich Gaspari, Mike O’Hearn, George Farah, and longtime rival Phil Heath – all speaking in brand new interviews.
From The Producer Of The Last Dance
In addition to being produced by The Vladar Company and Generation Iron Network – producer Matt Maxson is also attached to the Kai Greene documentary – who is best known for producing The Last Dance.
Emmy nominated Producer Matt Maxson’s The Last Dance starring Michael Jordan took the world by storm in 2020 – becoming one of the most talked about TV events of the year on ESPN and Netflix. He now took his producing talents to the world of bodybuilding and fitness with his involvement in the Kai documentary feature.
Matt Maxon’s other producing credits include Andre The Giant and The Circus: Inside The Greatest Political Show On Earth. Before producing, he spent five years working in production at HBO Sports where he worked on the network’s documentary series 24/7 which garnered 18 Emmy Awards.
The Last Dance received critical acclaim, with praise for its directing and editing. It won the Primetime Emmy Award for Outstanding Documentary or Nonfiction Series at the 72nd Primetime Emmy Awards. On review aggregator Rotten Tomatoes, the series holds an approval rating of 96% based on 53 reviews. The documentary series provided the most in-depth look at Michael Jordan’s career with the Chicago Bulls where he played alongside other legendary players such as Scottie Pippen, Dennis Rodman, and coach Phil Jackson.
Kai is directed by Vlad Yudin (Generation Iron, Ronnie Coleman: The King) and produced by both Yudin and Edwin Mejia Jr. (Generation Iron, Ronnie Coleman: The King). It will be executive produced by Matt Maxon, David Gendron, Russ Riggins, and Viviana Zarragoitia.
Kai will be available on all major digital platforms on August 26, 2022. You can order your digital copy today right here or by clicking the banner below.
Pro Bodybuilder Petar Klancir Gives Update Post Bicep Tendon Surgery
Images via Instagram @ifbb_pro_petar_klancir
After rupturing his bicep tendon and dropping out of the 2022 season, bodybuilder Petar Klancir gives a post-surgery update
On August 4, 2022, Petar Klancir announced that he would be dropping out of the 2022 bodybuilding season due to a ruptured bicep tendon. With something as serious as a bicep tendon rupture – it was unclear what his bodybuilding future held. On August 23, Klancir provided a positive update announcing that he had received surgery and expects to be returning to training soon.
Petar Klancir is a much hyped bodybuilder who has had a bit of a rollercoaster of a career as of late. Despite these struggles – his impressive physique has made fans hopeful for a truly threatening package on the bodybuilding stage. He first caught attention in 2017 at the San Marino Pro showcasing a fantastic combination of conditioning and symmetry.
Unfortunately, Petar Klancir ran into visa issues in the past that has kept him out of many competitions that he was originally hoping to take part in. In 2022, he managed to compete in both the California State Pro and the Mr. Big Evolution Pro – where he earned fifth and third place respectfully.
Fans were hoping to see Petar Klancir compete in the Mr. Olympia. Unfortunately, the announcement of his bicep injury not only took him out of the rest of 2022 but also put his long term future in jeopardy as well. Which is why it is a relief that Klancir has provided a new announcement of a successful surgery. You can see his post below:
“First of all I would like to thank you for all the support, kind words and positive energy you gave me?Surgery was a success! Biceps tendon ruptured at the grip point so it was just screwed back to the position. I had the best @akromionhospital surgical team beside me, Prof. Čičak made an excellent work so I will have speedy recovery. In a few days I will be back on training ground focusing on legs and abs. ??”
What is good news to hear is that Petar Klancir expects to have a speedy recovery. The surgery went smoothly and he even believes that he will be back to training his legs and abs in just a few days. Of course, this will still be limited training. It’s good news that Klancir will be able to train the other parts of his body while his bicep heals. Unfortunately, with an injury like this it is unclear how soon he will be able to train at full speed.
Despite the good news, 2022 is likely still out of the question for seeing Petar Klancir on the bodybuilding stage. However, things could have been far worse. A successful surgery is a good sign for long term recovery – and his confidence of returning to training means that he is still looking towards a future where he can compete against the best of the world on at the Mr. Olympia.
While this setback is yet another setback after an already rocky bodybuilding career – Petar Klancir is more than ready to face the challenges. You might be able to temporarily take the man out of bodybuilding. But you can’t take the bodybuilding out of the man.
Generation Iron wishes Petar Klancir a speedy recovery – and we look forward to being able to report on his future endeavors in the sport as he returns to the gym and the stage. Stay tuned to the Generation Iron Fitness Network for more news and updates on all things bodybuilding, fitness, and strength sports.
MyProtein Whey Forward Review
Our Complete Review Of MyProtein Whey Forward: Everything You Need To Know
Editor’s Note: Generation Iron’s content is meant to be informative and should not take the place of advice and/or supervision from a medical professional/trainer. The articles and opinions on this site are not meant to be used as diagnosis, prevention, and/or treatment of health problems. Speak with your physician/trainer if you have any concerns.
What is Protein
Protein can be found within every cell of the human body and is essential for repairing those cells, making new ones, and growth and development. Protein can be associated greatly with muscle recovery as well.Typically it is recommended that most of your proteins come from whole foods like meats and fish, but it is not always easy to get those foods into your system!
Why Protein Powder is Beneficial
For starters, meat and fish can get pricey, especially in today’s economy. Another thing is, if you are short on time, you may not be able to prepare those foods for consumption, especially if you are someone who likes to get an influx of nutrients right after a workout. Not to mention, not everyone eats meat or fish, and for people who live like that, protein intake is not as easy.
This is where protein powder comes in! Protein powder makes it a lot easier to hit your protein intake for the day in a time efficient and typically cost effective manner. You can get all types of protein powders ranging in flavor, macronutrients, animal or plant based, and so much more. And let’s not forget, the flavor of protein powders can be a sweet treat throughout the day, especially for someone that is dieting.
However, protein powders can be hit or miss when it comes to taste, texture, pricing, and so on. The new Whey Forward protein from MyProtein balances all of those things for a tasteful, smooth, and affordable protein. Not to mention, it is animal free!
Let’s dive into the full review of MyProtein’s new Whey Forward protein powder.
MyProtein is changing the way of dairy. Made by microflora, not cows, they have produced protein that’s identical to traditional whey. It’s fermented, not farmed. And it’s the most sustainable whey protein around. Each delicious serving is packed with 20g of protein, providing your body with the high-quality protein it needs every day.
Product Overview
MyProtein’s new Whey Forward is not only animal free, but also environmentally friendly and sugar free. It provides the same benefits as standard whey protein, only it does not come from cows! What else does this new Whey Forward line have to offer?
Well, in one serving, you are getting:
20 grams of protein
4.7 grams of BCAAs
Same taste/texture as whey
How is this even possible to have a protein that is so similar to whey, yet is animal free? Well, MyProtein explains that is all thanks to Perfect Day’s four-step fermentation process. This process consists of tiny organisms called microflora being fed simple plant sugars, which they convert into dairy-identical protein.
Benefits of Whey Forward
The benefits of this protein start off with 20 grams of protein in a single serving. It has been proposed that the average person can only digest 20-25 grams of protein in one sitting. This makes the serving size of 20 grams fits that pretty much perfectly.
Another benefit of Whey Forward is the 4.7 grams of branched-chain amino acids (BCAAs). There are many suggested benefits of BCAAs, which include, but are not limited to: bringing on muscle growth, decreasing muscle soreness, and preventing muscle wasting. There are many foods that contain BCAAs, and Whey Forward helps boost your intake of them.
Other benefits of Whey Forward protein include it being sugar free, animal free, lactose and hormone free, and the overall taste and texture bringing a bit of creamy goodness to make your diet a little bit more enjoyable.
Why Choose Whey Forward
MyProtein is changing the way of dairy. Made by microflora, not cows, they have produced protein that’s identical to traditional whey. It’s fermented, not farmed. And it’s the most sustainable whey protein around.
Each delicious serving is packed with 20g of protein, providing your body with the high-quality protein it needs every day.
What Does Whey Forward Taste Like?
According to the description from MyProtein, WheyForward is as creamy and delicious as your usual whey protein, just without the lactose or hormones.
Not to mention it comes in three flavors that have our mouths watering.
These three flavors include: Creamy Mint Chocolate, Decadent Chocolate Brownie, or Rich Salted Caramel.
How is Whey Forward Environmentally Friendly?
According to MyProtein: Whey Forward has all the benefits of regular whey protein, with less impact on the planet.
Compared to whey protein from cows: Whey Forward uses up to 99% less water, 60% less non-renewable energy, while creating up to 97% fewer greenhouse gas emissions.
Suggested Use
As with most protein powders, it is suggested that you mix one scoop of Whey Forward with 6-8 ounces of water. Or, you could use your favorite type of milk.
Whey Forward Ingredients
So, if it is not a typical whey protein, what exactly does Whey Forward consist of? That is a great question. Let’s see the ingredients for the three flavors:
Decadent Chocolate Brownie: Non-Animal Whey Protein, Cellulose Gum, Natural & Artificial Flavoring (Natural & Artificial Flavor, Modified Food Starch), Cocoa Processed with Alkali, Salt, Sucralose. CONTAINS: MILK
Rich Salted Caramel: Non-Animal Whey Protein, Cellulose Gum, Natural Flavoring (Natural Flavor, Modified Food Starch), Salt, Sucralose, Caramel Color.CONTAINS: MILK
Creamy Mint Chocolate Chip: Non-Animal Whey Protein, Natural & Artificial Flavoring (Natural & Artificial Flavor, Cocoa Powder, Xanthan Gum, Gum Arabic), Cellulose Gum, Chocolate Cookie Pieces (Wheat Flour, Cane Sugar, Palm Oil, Cocoa processed with Alkali, Corn Flour, Salt, Sodium Bicarbonate, Dextrose, Soy Lecithin, Natural Flavor), Sucralose, Acesulfame Potassium. CONTAINS: MILK, SOY, WHEAT
Nutrition Facts
Now you have seen the ingredients and you know there are 20 grams of protein in each serving, what do the nutrition facts look like for each flavor? Let’s take a look at what the labels consist of.
Each flavor has between 90-100 calories per serving consisting of no fat, 2-4 grams of carbs, no sugar, and 20 grams of protein. They also have between 220mg and 240mg of sodium per serving. There is 90-92mg of calcium, accompanied by 170-210mg of potassium.
Whey Forward Reviews
Sure, we can tell you all about how great MyProtein’s new Whey Forward protein is, but we are not the only ones that think it is great. Whey Forward has landed a solid 4.96/5 stars in its reviews after only being on the market since July of 2022.
Price
Whey Forward is not the cheapest, but it is affordable, especially for the quality of product you are getting when you order it. Whey Forward comes in two different sizes, one of them being the option for 10 servings per container, and the other being 20 servings per container.
Price for 10 Servings: $24.99
Price for 20 Servings: $39.99
If you buy a container for 10 servings it comes out to about $2.49 per serving, but if you buy the container for 20 servings it comes to about $2 per serving.
You also can get a sample packet to try it out for only $4.99. This way, you’ll know if you like Whey Forward before diving into a full purchase of a bigger container.
Pros and Cons
There are a few pros and a few cons of Whey Forward that you may want to take into consideration before purchasing. Let’s take a look.
Pros:
Animal free
Environmentally friendly
Includes 20 grams of protein and 4.7 grams of BCAAs
Smooth texture
Unique flavors
Good reviews
Cons:
Price is higher than some other proteins
Only comes in containers of up to 20 servings
MyProtein is changing the way of dairy. Made by microflora, not cows, they have produced protein that’s identical to traditional whey. It’s fermented, not farmed. And it’s the most sustainable whey protein around. Each delicious serving is packed with 20g of protein, providing your body with the high-quality protein it needs every day.
Conclusion
MyProtein’s Whey Forward brings together taste, texture, and affordability to add a little variety into your diet. Whey Forward is for anyone! Even if they do not consume animal products. Whey Forward is revolutionary starting at the fermentation process, as it is fermented and not farmed. Yet it still brings the same benefits of standard whey protein when it comes to nutrients, taste, and texture. The only difference is there are no animals involved in the process. You can grab your Whey Forward in containers of 10 servings, 20 servings, or try a sample packet first! What are you waiting for?
Resources
“Protein in Diet: Medlineplus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, https://medlineplus.gov/ency/article/002467.htm#:~:text=Every%20cell%20in%20the%20human,%2C%20teens%2C%20and%20pregnant%20women.
Schoenfeld, Brad Jon, and Alan Albert Aragon. “How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution.” Journal of the International Society of Sports Nutrition, BioMed Central, 27 Feb. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/.
Stuart, Annie. “Branch-Chain Amino Acids: Uses and Risks.” WebMD, WebMD, https://www.webmd.com/vitamins-and-supplements/branched-chain-amino-acids-uses-risks.