Tag: Bodybuilding
Davide Donati’s Natural Bodybuilding Training and Diet Regimen
INBA PNBA Italian natural bodybuilder Davide Donati shares his natural bodybuilding competition training and nutrition routine.
Have you ever wondered how the elite natural physique’s on the planet train and eat? We gathered some info from one of the top International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Men’s Bodybuilding Grand Masters athletes, Davide Donati. Donati shared with us his complete natural bodybuilding training and nutrition routine he does to prep for competition.
Davide Donati’s training paid off as he placed in the top five of the Men’s Bodybuilding Grand Master’s class at Natural Olympia. Although, this was no easy task. Donati reflected on having 200 beats per minute heart rate moments before walking on stage.
Donati stated the statement below regarding his training routine (translated from Italian to English):
“My split training routine is divided into:
1st day, push muscles: Chest, shoulders, triceps, abdomen
2nd day, Legs and Calves
3rd day, traction muscles: Back, biceps, abdomen
4th-day rest, cardio liss only.”
According to Donati, he follows a push/pull/ split routine training three days in a row, followed by a rest/cardio day. He also noted that depending on if it’s a training day or rest day, he’ll load up on more carbs (training day). And on his rest days, he’ll consume fewer carbs but more fat. He keeps his protein intake constant.
When it comes to the foods Donati eats, he stated:
“My foods are:
PROTEINS: chicken, turkey, codfish, mackerel, salmon, eggs, dairy products.
CARBOHYDRATES: Rice, Pasta, Bread, Oats, Spelled, Barley, Buckwheat
FATS: EVO oil, Omega 3, Egg yolk, Almonds, Walnuts, Linseed oil
DRINKS Water, Coca Cola Zero
SUPPLEMENTS: Vit. C, Vit. B, Multivit. and Minerals, Zinc, Magnesium, EAA, Cyclodextrins, Creatine, Melatonin.
My pre-workout: Caffeine Anhydrous and Arginine.
Intra-workout: Cyclodextrins, Creatine, EAA”
Davide Donati acknowledges that his peak weak is extremely important. He says that he loads up on salt and water. And for three consecutive days before the competition, Donati will reduce his carb intake, increase his fat intake to 1g/kg body weight, and keep his protein constant – 2 g/kg of bodyweight. Next, Donati will reuptake carbohydrates to about 300-400g/day, decrease his fat to 20-30g, and slightly reduce his protein intake to 1.5g/kg body weight.
Donati says that he’ll remove the water and salt from his nutrition the evening before the event. But the day of the event, he’ll consume simple and complex carbs such as biscuits, jam, and honey. And before he goes on stage, he’ll have some salty fries.
Although peak week helps Donati prep for performing on stage, he admits that it’s no miracle and that it just helps make your striated muscles look fuller.
Natural Athletes
Natural athletes solely rely on their training and nutrition when competing since drug usage is prohibited. Of course, performance-enhancing drugs (PEDs) such as steroids can vastly enhance your physique, but they have potential adverse side effects. Also, using drugs gives competitors an unfair advantage against natural athletes.
Natural bodybuilding leagues such as the INBA PNBA – the most prominent natural bodybuilding league – make competition fair since all competitors are drug tested. Moreover, this makes competing in the sport of bodybuilding safer.
Follow us on Instagram, Facebook, and Twitter for more insight from the best natural physiques worldwide.
Best Men’s Multivitamins For Optimal Health (Updated 2022)
These multivitamin supplements can enhance your overall health so you thrive both inside and out of the gym.
A multivitamin is one of those supplements that should absolutely be in your diet and supplementation routines. Especially for active men, too often do we find ourselves deficient of those essential vitamins and minerals that we desperately need in order to stay on top of our game. Packed full of valuable vitamins and minerals, as well as other essential nutrients, multivitamins have extremely helpful benefits to our health functions, cognitive abilities, and physical maintenance of our bodies. These top multivitamin supplements are exactly what you need as active men seeking to support a healthy lifestyle.
We’ve put together a list of the Best Men’s Multivitamins for 2022 so you can work to improve your overall health and wellness and really start to grind in the gym.
Best Multivitamins For Men 2022
Best Overall Multivitamin
When looking for the best multivitamin supplement, it is possible to find an incredible overall product. With great ingredients and effective benefits, those gains are right around the corner.
Performance Lab NutriGenesis Multi For Men
Number Of Ingredients
20+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take 4 capsules daily, best as 2 capsules twice per day.
Performance Lab NutriGenesis Multi For Men is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems.
Ensuring all of those vital nutrients make it into your body is super important for enhanced performance and overall health. This multivitamin uses a NutriGenesis technology to mimic nutrient genesis found in nature so their capsules are easily absorbed for all of your health and wellness needs. From improving cardiovascular health, metabolic performance, immune function, energy metabolism, muscle growth and function and many more benefits, this multivitamin has 17+ essential daily vitamins and minerals to round out a solid list of top-tier ingredients. With whole food cofactors for optimal absorption, all of these nutrients work for your benefit.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Pros
Contains a diverse group of vitamins to cover your overall health
An ultramodern design with patented technology
All natural ingredients
Vegan-friendly formula.
Cons
It is only available directly from their website
Low in calcium and magnesium
Price: $49.00
Check out our individual review for Performance Lab NutriGenesis Multi for Men here!
Best Multivitamin For Bodybuilding
Bodybuilders looking to optimize their health and wellness should absolutely have a multi on their shelf. One that is geared towards those specific needs can take you very far in training and performance.
National Bodybuilding Co. Bodybuilder’s Multivitamin
Number Of Ingredients
20+
Number of Servings
30
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules daily.
National Bodybuilding Co. Bodybuilder’s Multivitamin is for anyone looking to boost performance, improve physique and/or improve daily wellbeing and immunity. The effects and benefits will be perfect for anyone looking to take their health seriously and develop their physique. Suitable for men of any age, this multivitamin will make you feel great so you can look great as you keep those muscles strong while shedding off fat knowing you are also improving your joint, immune, and overall health.
Getting the right vitamins and minerals into your body can develop new muscle and aid in performance and this multivitamin is a great formula for bodybuilders to add to your list for a well rounded vitamin. From increased immune support, the promotion of hormonal vitality, all the way to supporting recovery, National Bodybuilding Co. Bodybuilders Multi is a natural and safe multivitamin geared towards athletes to optimize all of their health and wellness needs. As a clean formula with 20 essential vitamins and minerals, you can be sure this has no harmful fillers or chemicals to ruin all of your hard work or put you in an unhealthy state.
National Bodybuilding Co. Bodybuilder’s Multivitamin is great for those bodybuilders looking to optimize performance. With 20 essential vitamins and minerals, this is a safe and natural multivitamin for all of your needs.
Pros
Quick results to feel improvements and perform better
Advanced blend of ingredients perfect for athletes
Has parallels with some t-boosters
Simple to use and stack with other supplements for great results
Cons
Only available directly from their website
Price: $29.00
Check out our individual review for National Bodybuilding Co. Bodybuilder’s Multivitamin here!
Best Blend & Ingredients
Looking for quality ingredients is a must. When many ingredients are put into a powerful blend, the options for your overall health are endless.
Performance Lab NutriGenesis Multi For Men
Number Of Ingredients
20+
Number of Servings
30
Serving Size
4 NutriCaps
Best Way To Take
Take 4 capsules daily, best as 2 capsules twice per day.
Performance Lab NutriGenesis Multi For Men is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs. Being non-GMO, as well as additive and allergen free, we found this to be a very appealing and healthy multivitamin. By working to restore nutrients missing from your diet, it supports healthy cell performance across all body systems.
Ensuring all of those vital nutrients make it into your body is super important for enhanced performance and overall health. This multivitamin uses a NutriGenesis technology to mimic nutrient genesis found in nature so their capsules are easily absorbed for all of your health and wellness needs. From improving cardiovascular health, metabolic performance, immune function, energy metabolism, muscle growth and function and many more benefits, this multivitamin has 17+ essential daily vitamins and minerals to round out a solid list of top-tier ingredients. With whole food cofactors for optimal absorption, all of these nutrients work for your benefit.
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
Pros
Contains a diverse group of vitamins to cover your overall health
An ultramodern design with patented technology
All natural ingredients
Vegan-friendly formula
Cons
It is only available directly from their website
Low in calcium and magnesium
Price: $49.00
Check out our individual review for Performance Lab NutriGenesis Multi for Men here!
Best For Active Men
Even those men who are simply active should take a multi because your body goes through a lot. One that is geared towards your everyday needs will work wonders for your busy lifestyle.
Transparent Labs WellnessSeries Multivitamin
Number Of Ingredients
20+
Number of Servings
30
Serving Size
4 Capsules
Best Way To Take
Take 4 capsules daily at your desired time of day.
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for both men and women with an advanced formula to ensure your body gets all of the essential micronutrients. Created from bioavailable forms of key vitamins and minerals, it also ensures easy absorption of these key nutrients. From top to bottom, WellnessSeries Multivitamin will support your overall wellness and is iron-free for ease on the stomach.
With 22 active ingredients, WellnessSeries Multivitamin includes vitamins A, C, D, and K, as well as B1 and B12. Solid minerals like magnesium, zinc, selenium, and copper are just a few of the many vital nutrients Transparent Labs has added to this formula. For those looking to stay healthy and on top of their game with a great multivitamin, this supplement will ensure you absorb all of the nutrients in order to maximize each and every benefit.
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Pros
Honest and accurate labels ensure that each ingredient is clinically dosed
A great immune booster with key vitamins and minerals
Gentle on your stomach
Great for both men and women
Cons
Only available directly from their website
Four pills is a large serving size
Price: $29.99
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Multivitamin here!
Best For Immunity
While multis work for a number of things, immunity should be a priority. Staying away from illness keeps you healthier overall and in the gym much longer.
Enhanced Super Human Immunity
Number Of Ingredients
20+
Number of Servings
30
Serving Size
3
Best Way To Take
Take 3 capsules 1-2 times daily with meals.
Enhanced Super Human Immunity is a 3 in 1 formula designed to maximize immunity and defeat sickness to keep you in the gym and seeing those gains. Each dose is calculated and properly dosed to give you the best chance at seeing great results. With scientifically proven herbal botanicals, probiotics, and digestive enzymes, this supplement can also improve digestion and reduce fatigue.
With great ingredients like vitamin C and D, Echinacea, elderberry, and probiotics, all of these will work together to create a superhuman supplement for all of your gains. A money back guarantee ensures that Enhanced knows the true value of this product and that you will be sick less often, feel better overall, and recovery faster for serious growth.
Enhanced Super Human Immunity is a 3-in-1 formula designed to maximize immunity and defeat sickness. Great ingredients include vitamins, minerals, botanicals, probiotics, and digestive enzymes.
Pros
Great mix of ingredients including vitamins and minerals, probiotics, and digestive enzymes
No proprietary blends
Money back guarantee is great
Cons
Three capsules is a lot compared to others on the market of similar value with just one pill per serving
Price: $27.99
Check out our individual review for Enhanced SuperHuman Immunity here!
Best Multivitamin For Men Over 50
Men over 50 may need certain vitamins and minerals more than others. A multi that tackles this issue can make you feel great so you perform at a high level.
Transparent Labs WellnessSeries Multivitamin
Number Of Ingredients
20+
Number of Servings
30
Serving Size
4 Capsules
Best Way To Take
Take 4 capsules daily at your desired time of day.
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for both men and women with an advanced formula to ensure your body gets all of the essential micronutrients. Created from bioavailable forms of key vitamins and minerals, it also ensures easy absorption of these key nutrients. From top to bottom, WellnessSeries Multivitamin will support your overall wellness and is iron-free for ease on the stomach.
With 22 active ingredients, WellnessSeries Multivitamin includes vitamins A, C, D, and K, as well as B1 and B12. Solid minerals like magnesium, zinc, selenium, and copper are just a few of the many vital nutrients Transparent Labs has added to this formula. For those looking to stay healthy and on top of their game with a great multivitamin, this supplement will ensure you absorb all of the nutrients in order to maximize each and every benefit.
Code GENIRON10 For 10% Off
Transparent Labs WellnessSeries Multivitamin is an ultra-potent supplement for those looking to optimize their health. With 22 active ingredients, this will pump you with vital nutrients with easy absorption.
Pros
Honest and accurate labels ensure that each ingredient is clinically dosed
A great immune booster with key vitamins and minerals
Gentle on your stomach
Great for both men and women.
Cons
Only available directly from their website
Four pills is a large serving size
Price: $29.99
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs WellnessSeries Multivitamin here!
Best For Fitness
Even those involved in general fitness should take a multi to tackle all those wants and needs. Exercise can deplete us but it is important to have all of those things handled as best you can.
Optimum Nutrition Opti-Men
Number Of Ingredients
20+
Number of Servings
50
Serving Size
3 Tablets
Best Way To Take
Take 3 tablets with food.
Optimum Nutrition is a leading brand because they have always delivered products which stood above the rest. This is a good daily multivitamin for bodybuilding that includes many ingredients worth taking. Opti-Men is nothing incredibly special but it’s a good quality multivitamin which will meet your bodybuilding needs.
It has a complete vitamin and mineral profile so there’s nothing to miss there. And it interestingly has a Phyto blend similar to the EVL multi with green tea extract to really boost energy. The “Viri Men Blend” has some nice additional ingredients to support men’s health as well. Saw Palmetto may be beneficial for improving urinary symptoms of an enlarged prostate. And Ginkgo Biloba extract is added for its antioxidant properties.
Optimum Nutrition Opti-Men is a solid daily multi with a complete vitamin and mineral profile. With unique blends, this powerful formula can assist with all of your health and wellness needs.
Pros
Has powerful blends that are great for foundational immune health in bodybuilders
Its complete vitamin and mineral profile offers a wide array of benefits for men’s health
Good choice to help you function properly.
Cons
The vitamin forms are not 100% ideal for absorption by your body once ingested
It is a good quality multivitamin but there is nothing obviously special about it
Price: $43.65
Check out our individual review for Optimum Nutrition Opti-Men here!
Best With Complete Amino Acid Profile
A complete profile of amino acids can assist with overall health and all your training needs. For those hardcore fitness folks, definitely look to Animal Pak for a serious boost.
Animal Pak
Number Of Ingredients
20+
Number of Servings
15
Serving Size
2 packs
Best Way To Take
Take 1-2 packs with breakfast or any other meal, with plenty of water.
Animal came out with the Animal Pak in 1983 and has since evolved into a leading multivitamin manufacturer for the hardcore fitness addicts and this is a solid daily multivitamin for bodybuilding and building muscle. Their name (Animal) and packaging will no doubt hype you up before you even take your first serving, and that’s another reason “beasts” choose Animal!
With this pack (Pak), there’s no shortage of vitamins and minerals plus you’ll get a top-notch liver blend, antioxidant, and digestive enzyme complex full of beneficial ingredients. For those hardcore athletes looking for a complete profile and seriously effective multivitamin to pair with their other top notch supplements, Animal Pak is the way to go.
Animal Pak is for those hardcore fitness folks looking to build muscle and a shredded physique. This complete profile of ingredients is loaded with everything you need to succeed.
Pros
Great for supporting lean muscle mass and constant anabolism
The unique blend also provides a good source for energy for those into hardcore fitness
Good to build muscle and have great overall health from their daily intake
Cons
The pills are large in size
Could have more ingredients
Price: $33.50
Check out our individual review for Animal Pak here!
Benefits Of Multivitamins
The benefits of multivitamins cover a wide range of areas including valuable health functions, cognitive capabilities, and physical maintenance and care of our bodies (1). These benefits include:
Increased energy: Offer that vital boost of energy to power you through your day and any workout.
Better immunity: Offer support to your immune system to fight off any nasty viruses (2).
Muscle maintenance: Give your body time to repair those muscles you work so hard for.
Nutritional support: Fill in any areas where you may be deficient, so your diet is well-rounded and balanced (3).
Cognitive assistance: Help improve mood and focus, while raising your level of alertness.
Key Vitamins & Minerals To Look For In Your Multivitamin Supplement
Vitamin D For Muscle Growth & Strength
Vitamin D has proven to benefit muscle function and strength in numerous clinical studies; a study by Dr. Hassan-Smith actually found a link between lower muscle mass and lower Vitamin D levels (4). Another study by the University of Birmingham concluded that increased levels of active Vitamin D can help optimize muscle strength.
B Vitamins For Growth & Recovery
You probably didn’t know that Vitamin B6 and B12 both affect protein metabolism. In fact, a study by Okada M found that a high protein diet increases your requirement of B6.
As all bodybuilders know, you need to consume a certain amount of protein to either maintain or build muscle mass. But there will be many of you that don’t keep an eye on their Vitamin B6 intake. Not only that, consuming the recommended intake of Vitamin B6 has also shown to upregulate the gene expression of a number of factors that promote the growth and repair of skeletal muscle in a clinical study too (5).
This is a fat-soluble vitamin that’s known for its ability to support your immune function and vision. It can also play an important role in the normal formation of organs including your heart, lungs, and kidneys (6).
Vitamin C has also shown to play an important role in supporting your immune system, as well as in the absorption of other micronutrients such as iron. Additionally, Vitamin C is also known for its antioxidant properties and is a co-factor in collagen synthesis to help support your joint tissue and bone.
Vitamin D3
Vitamin D3 is the most bioavailable form of Vitamin D found in supplements. It’s shown to be much more beneficial than the cheaper Vitamin D2 found in some multivitamins (7). Known as ‘the sunshine vitamin’ it’s become known for its ability to support testosterone levels, as well as protein synthesis and your immune system
A powerful antioxidant that’s able to scavenge loose electrons that can damage cells and also boost your immune system. Vitamin E is also known for its ability to prevent clots from forming in heart arteries (8).
Vitamin K is known for being able to help your body make proteins for healthy bones and tissues, as well as helping with blood clotting too. Also, taking Vitamin K2 while supplementing Vitamin D3 will ensure that calcium is absorbed optimally and reaches bone mass while preventing arterial calcification.
Best Time To Take A Multivitamin
Different multivitamins will come with different instructions in terms of how frequently to take them so be sure to check out the label on each. You might find one multivitamin with 1 daily serving, with others recommending up to 3-4 servings per day.
We believe the ‘sweet spot’ is 2 servings daily; this will make sure your body isn’t overwhelmed with a whole day’s worth of micronutrients in one serving, without making supplementation of a multivitamin too much of a hassle.
In terms of the best time to take multivitamins, whether it’s for general health, weightlifting or bodybuilding, most people consume their multivitamin in the morning and mid-afternoon. It is recommended to consume fat-soluble vitamins and minerals with food. And since the best multivitamins contain them, taking your first multivitamin serving with breakfast is a good idea.
How Much Are These Multivitamins For Men?
The right multivitamin for men can get expensive but it is possible to find a high-quality supplement while still saving money. Let’s take a look at these multivitamin supplements below to compare.
Category
Product
Price
Why We Love It
Best Overall Multivitamin
Performance Lab NutriGenesis Multi For Men
Price: $49.00
Per Serving: $1.63
Ultramodern design with all natural ingredients.
Best Multivitamin For Bodybuilding
National Bodybuilding Co. Bodybuilders Multivitamin
Price: $29.00
Per Serving: $0.96
Advanced blend of ingredients with quick results.
Best Multivitamin Blend & Ingredients
Performance Lab NutriGenesis Multi For Men
Price: $49.00
Per Serving: $1.63
Ultramodern design with all natural ingredients.
Best Multivitamin For Active Men
Transparent Labs WellnessSeries Multivitamin
Price: $29.99
Per Serving: $0.99
Honest label and clean ingredients with immune boosting vitamins and minerals.
Best Multivitamin For Immunity
Enhanced SuperHuman Immunity
Price: $27.99
Per Serving: $0.93
Great ingredients with no proprietary blends.
Best Multivitamin For Men Over 50
Transparent Labs WellnessSeries Multivitamin
Price: $29.99
Per Serving: $0.99
Honest label and clean ingredients with immune boosting vitamins and minerals.
Best Multivitamin For Fitness
Optimum Nutrition Opti-Men
Price: $43.65
Per Serving: $0.87
Powerful blends and a complete vitamin and mineral profile.
Best With Complete Amino Acid Profile
Animal Pak
Price: $33.50
Per Serving: $1.12
Great for supporting lean muscle mass with a unique blend.
What To Consider Before Buying
Before buying your multivitamin, let’s take a look at a few things to consider so you get the most out of your product.
Vitamins & Minerals
You want to make sure that you get the most out of your supplement and by ensuring that you only have clean ingredients that are dosed correctly, you can be sure you won’t sacrifice gains or waste money.
Brand & Company
When it comes to your health and performance, it is important that you don’t sacrifice the quality of the company for any old product. The brand representing the product must be working for you and must have a solid reputation.
Price & Servings
It is possible to find a great supplement at an affordable price so be sure the price per serving matches up with the overall price.
How We Choose
When it comes to your multivitamin, it is important to have something that will only benefit your overall health and wellness to the max. We look at the brand and the reputation of the company backing each product. It is important to have a company that works for you and your goals and each of these on the list are reputable and honest with their products. We also look at the ingredients included because that is what can have real effects on your health and gains inside and out of the gym. We also know how expensive these supplements can get so we look at price because it is possible to get great multivitamins while still being affordable.
FAQ Section
What is the best multivitamin for men?
Performance Lab NutriGenesis Multi For Men. This is another great option as a multivitamin for men specifically formulated for bodybuilders to help with your supplement needs.
Why should I take a multivitamin?
Too often do we miss essential nutrients, even when we follow a good, clean diet. A multivitamin can ensure we fill in any nutrient gaps, as well as promote areas we may be lacking in support, like immune health and hormone balances.
What is the difference between a multi for men and women?
Much of the difference lies in the nutritional needs for each gender. While both men and women need similar nutrients, certain ingredients like iron or calcium may be increased in a women’s multi due to certain needs of their bodies. The same goes for men. However, there are multivitamins, such as Transparent Labs WellnessSeries Multivitamin that is suitable for both men and women.
When is the best time to take a multivitamin?
This depends on the supplement and brand you chose. It is very common to take a multivitamin in the morning when you wake you up, or before bed. But some products require 4-6 capsules as a serving size and you may space these out throughout the day. Reading the label is important to know exactly what to do to maximize your results.
Check out our list of the Top Multivitamin Supplements for other great multivitamin products!
Wrap Up
Multivitamins are effective in replenishing lost nutrients after intense training sessions. But, they also make a good daily supplement for maintaining good health and the right multivitamins for bodybuilding can make your training that much better and give you what your body needs. It is important to find the right multivitamin for you so you can tackle anything that comes your way. Check out this list of the Best Men’s Multivitamins and see which one can advance your goals 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.
References
Johns Hopkins Medicine. “Is There Really Any Benefit to Multivitamins?”. (source)
Oregon State University (2020). “Multivitamin, mineral supplement linked to less-severe, shorter-lasting illness symptoms”. (source)
National Institute of Health Office of Dietary Supplements. “Multivitamin/mineral Supplements”. (source)
Rejnmark, Lars (2011). “Effects of Vitamin D on Muscle Function and Performance: A Review of Evidence from Randomized Controlled Trials”. (source)
Nutrition Reviews (1987). “Dietary Protein and Vitamin B6 Requirements”. (source)
National Institutes of Health. “Vitamin A”. (source)
Tripkovic, Laura; Lambert, Helen; Hart, Kathryn; Smith, Colin P.; et al. (2012). “Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis”. (source)
Harvard T. H. Chan School of Public Health. “Vitamin E”. (source)
Jordan Shallow Answers: What Is Cardio’s Place In Men’s Open Bodybuilding?
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Jordan Shallow comments on different cardio tactics in Men’s Open Bodybuilding.
Bodybuilders hate cardio. At least, that’s the stereotype you often see within the sport. And this makes sense. Men’s Open competitors weigh in at around 250+ pounds. That’s a lot of weight, muscle or not, to move around with aerobic movement. That being said, all serious bodybuilders understand that cardio is a necessary part of training – whether they like it or not. The question is – how much cardio is too much? And how much is too little? What is the proper tactic for cardio in mass monster categories like Men’s Open bodybuilding? In our latest GI Exclusive, Jordan Shallow shares his advice on how to properly utilize cardio in a Men’s Open training program.
The biggest fear bodybuilders have about cardio is that it could burn away some of that hard earned muscle. Muscle, of course, is the key factor in sculpting a perfect physique and the lifeblood of a competitive bodybuilder’s career. However, a bodybuilder also needs to go through a cutting phase during contest prep to be as conditioned and shredded as possible on game day. Cardio is a part of that equation. On top of this, cardio has universal health benefits for your heart and lungs that should not be ignored.
So what’s the right answer here? We’ve heard of some successful pro bodybuilders who do zero cardio and others who do two hours of cardio during contest prep each day. What is the truly best tactic for including cardio into a Men’s Open bodybuilding program? The Muscle Doc Jordan Shallow gives his take on this very topic in our latest interview segment.
How to properly use cardio in a Men’s Open bodybuilding training program
Jordan Shallow believes that the days of a Men’s Open bodybuilder doing two hours of cardio during contest prep are over. The reason? Because more athletes are understanding that cardio during the offseason is not taboo but in fact vital towards building the proper core for contest prep later.
Shallow believes that a part of this shift is happening because competitors are wising up to the health risks of modern bodybuilding. Unfortunately, we had a tragic year of bodybuilding deaths in 2021 that has continued to bleed into the beginning of 2022. While we cannot directly correlate this to any specific aspect of the bodybuilding lifestyle – athletes are becoming more self aware of their health.
Jordan Shallow believes that doing three days of light cardio per week during the offseason is a huge benefit for a competitive athlete. It helps manage physical stress and also helps manage the emotional stress that comes with the competitive bodybuilding lifestyle.
Over time of building that simple cardio base during the offseason, a bodybuilder will require much less cardio during contest prep. If you combine this with thoughtful and tactical weight training that has cardio elements – you have a much more balanced training program and run less of a risk that you will burn muscle away.
Jordan Shallow points out Milos Sarcev’s giant sets as an example. Here’s what Shallow had to say in this example:
“You do a Milos giant set, that’s cardio. You’re running a marathon with your lats. You’re running a Milos lat marathon. But if you have a strong aerobic base you’ll be able to derive a more muscle building benefit in the actual duration of the set as well as have a greater toolbox to pull from to recover from that stimulus.”
Wrap Up
While Jordan Shallow is not a Men’s Open bodybuilder himself, he sees these kinds of changes happening on the inside of the industry. He believes that the taboo behind cardio is starting to lose its grip – which is beneficial for all in both terms of overall health and better contest prep.
You can watch Jordan Shallow’s full comments in our latest GI Exclusive interview segment above. He also talks about how the general public can learn to count their macros for fat loss.
Blessing Awodibu Vows To Be In Best Shape Heading Into Competition: ‘I Feel Like This Is The Year’
Blessing Awodibu shared a massive leg day workout where he said he will be at his best.
Blessing Awodibu is planning to return to the stage at the 2022 Indy Pro. He has made some improvements to his physique and has vowed to show up in his best shape. Awodibu recently shared a massive leg day and spoke on entering competition at his very best.
During his rookie year, Awodibu finished third at the Indy Pro before heading into the New York Pro. He wanted to earn qualification to the Olympia but finished sixth in New York with Nick Walker winning the show. This is when a feud began between the two competitors but they have since started training together.
Heading into the 2022 season, Awodibu knew some improvements that he had to make and has been focused on training. Recently, he took to YouTube to share a leg day workout that targets one area that Awodibu has been able to improve.
The 2022 Indy Pro will take place in May and Blessing Awodibu wants to make sure that he is at his absolute best.
“10 weeks out for the boogie man. I feel likes this is the year. You know, I’ll finally be able to give you guys what you guys deserve. I will finally be at my best. I truly believe it. This year, I will be at my best. My very best,” awodibu said.
I feel like my very best is an extremely dangerous look. I feel like it’s totally different from a lot of the people that you guys see now. I’m super excited man. The work goes on.”
Blessing Awodibu Leg Day
Awodibu explains that he was focusing on quads and gluten during this particular leg workout. His hamstrings were still feeling effects from last week and he wanted to take some time to recover.
“They still sore, they not fully recovered yet so I don’t really think it’s wise enough to train them today.
I’m not going to do hamstrings today. I’m going to push them to Friday. So that’s the end of my quad workout. Now, I’m going to blast a little bit of the glutes and then we’ll call it a day.”
This workout began with leg adductors and leg extensions. This was a way for Blessing Awodibu to pump blood into the legs before hitting 10 sets of 15-20 reps squatting on the Smith Machine. He then continued with four sets of 15-20 on leg press to continue heavy work on his quads. Awodibu finished with sets of flute extension, hip extension, and leg abductors.
Blessing Awodibu continues to be a rising star in bodybuilding and he is ready to show it on stage this year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
4-Week Bodyweight Workout Program You Can Do At Your Home
4-Week Bodyweight Workout Program
Due to the COVID-19 global pandemic, most gyms around the world are closed. It’s probably the first time in history that the fitness enthusiasts have been locked out of the gyms. This could be a big blow to serious lifters as a 4-week gym closure can be a death sentence for their gains.
Not hitting the gyms can have a major impact on your physique and can set you back on your progress by weeks. Most lifters use not having access to weights at home as an excuse to miss their workouts. In this article, we’ll be giving you a 4-week bodyweight workout program that you can do at your home.
Week 1 – Day 1-7
Treadmill / Stairs / Walk – 15 Minutes
Stretching – 2 Minutes
Push-Ups – 100 Reps
Cobra – 3 Sets 15 Reps
Downward Dog Push-Ups – 3 Sets 15 Reps
Bicep Push-Ups – 3 Sets 10 Reps
Squats – 3 Sets 25 Reps
Leg Raises – 3 Sets 25 Reps
Planks – 3 Sets 1 Minute Each
As you could tell, this is not your typical home workouts where you’re done before even breaking a sweat. You can rest for 30-seconds after completing every set. To maintain optimal intensity, you need to make sure that you complete the workout within an hour.
You need to do a total of 100 reps of the push-ups. Depending on your fitness level, you could complete the 100 reps in one set or perform 10 sets of 10 reps. The back is one of the hardest muscle groups to train with bodyweight exercises. You need to have a strong mind-muscle connection to train it effectively.
For the bicep push-ups, place your hands at your sides so that your fingers are pointing towards your legs and your wrists are facing forward. Pin your elbows against your torso. Warm-up your wrists and forearms before performing the exercise.
Week 2 – Day 8-14
Treadmill / Stairs / Walk – 20 Minutes
Stretching – 5 Minutes
Burpees – 3 Sets 10 Reps
Lunges – 3 Sets 15 Reps (Each Leg)
Inch Worm – 3 Sets 10 Reps
Wide Stance Push-Ups – 3 Sets 20 Reps
Prisoner Squats with Calf Raises – 3 Sets 20 Reps
Tricep Dips – 3 Sets 10 Reps
Reverse Crunches – 3 Sets 25 Reps
Superman Planks – 3 Sets 1 Minute Each
Most fitness beginners make the mistake of changing their workouts way too often. Although you need to avoid a plateau to keep making progress, you’ll be leaving gains on the table if you switch exercises before your muscles get the most out of them.
Stretching is an integral part of training at home. The fascia gives way to your muscles to get bigger when you stretch. You’ll see significant improvement in your muscle mass and conditioning with progress in your mobility and range of motion.
Week 3 – Day 15-21
Treadmill / Stairs / Walk – 30 Minutes
Stretching – 10 Minutes
Decline Push-Ups – 100 Reps
Scapular Push-Ups – 3 Sets 15 Reps
Push Back Push-Ups – 3 Sets 10 Reps
Bicep Leg Curls – 3 Sets 10 Reps
Sumo Squats – 3 Sets 25 Reps
Bicycles – 3 Sets 25 Reps
Plank – 3 Sets 20 Reps
In the bicep leg curls, lean against a wall, raise your left leg off the floor, and hold your left ankle with your right hand. Your right leg will stay planted on the floor. The goal is not to curl the leg but to apply resistance to your right bicep.
To do the scapular push-up, set up in a high plank position with your hands under your shoulders and your feet together. Without bending your elbows, pinch your shoulder blades together and press your chest out. Do not let your core wiggle or your elbows bend to try to increase your range of motion.
Week 4 – Day 22-28
Treadmill / Stairs / Walk – 30 Minutes
Stretching – 10 Minutes
Chair Push-Ups – 100 Reps
Bodyweight Tricep Extensions – 3 Sets 15 Reps
Elevated Push-Ups – 3 Sets 10 Reps
Bicep Resistance – 3 Sets 30 Seconds
Narrow-Stance Squats – 3 Sets 25 Reps
V-Ups – 3 Sets 25 Reps
Plank Up-Downs – 3 Sets 20 Reps
In the elevated push-ups, place your feet on an elevated platform. Keep a neutral spine position and the crown of your head should be pointing towards the ground. If you’re attempting to do this for the first time alone, put a pillow under your head.
For the bicep resistance, you need to find a sturdy surface – something that won’t move no matter how much force is applied to it. Stand facing a surface which is at your waist level. Grab it with an underhand grip and try to curl it so that tension is placed on your biceps.
Are you following a bodyweight home workout program? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
This is Why Bodybuilders Are More Jacked Than CrossFitters
Why Bodybuilders Are More Jacked Than CrossFitters
Comparing athletes from different backgrounds has become a standard, especially after the MMA athletes have started stepping into the boxing rings with their gloves on. The Connor McGregor and Floyd Mayweather fight have started a trend which is going to go on for a long time.
Bodybuilders and CrossFitters are no strangers to this comparison. Athletes from these backgrounds are compared to judge which is the better sport. Beginners make the comparison to choose between which sport they should opt for.
The Goal
While bodybuilders train to craft their physiques by building muscle mass and symmetry, CrossFitter’s workout to get fitter. The end goal of both these sports should be evident from the fact that bodybuilding shows determine the best physique on stage and the CrossFit games are meant to discover the fittest man and woman.
In a bodybuilding show, athletes are marked for the mass, symmetry, and conditioning of their muscles. In a CrossFit game, the athletes compete and have to outdo each other in the workouts.
Training
The bodybuilders train for breaking their muscle tissues and are always chasing the pump. Bodybuilders usually follow a training split and will have a set duration of rest time between working sets.
CrossFit athletes, on the other hand, follow a WOD (workout of the day) which is often a circuit which targets building strength and stamina. CrossFitters also do group workouts where a large number of people perform the same workout as a “class”.
Use of Machines
Bodybuilders use machines in their workouts to include variations and isolate their muscles. Most bodybuilding gyms are filled with numerous machines to add variety to the workouts and shock the muscles into growing.
CrossFit gyms are bare bone as compared to the bodybuilding gyms. The CrossFitters rely on functional movements in their training which usually include barbell, dumbbell, kettlebells, and pull-ups bars and don’t use a lot of machines.
Nutrition
It is no secret bodybuilders love protein. Bodybuilders follow a diet plan along with their training program. The bodybuilders also use supplements (now a billion dollar industry) to assist with their goals.
While the CrossFit athletes train to become the fittest individuals, their diet plans can be vastly different than that of the bodybuilders. The CrossFitters don’t usually use pre and post-workout supplements.
Advanced Training Techniques
The bodybuilders use advanced training techniques like drop sets, supersets, intraset stretching, BFR (blood flow restriction) training to shock their muscles and fill them up with blood and lactic acid. The bodybuilders will often train to muscle failure in their sets.
CrossFit athletes don’t train to exhaust their muscles and don’t use advanced training techniques. CrossFitters don’t usually target a specific muscle group like biceps or chest and will rather follow a full body workout.
Are you a bodybuilder or a CrossFitter? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
Olympia Legend Flex Lewis Comments On Will Smith’s Oscar Slap
Will Smith’s slap has taken the world by storm following the Oscars with many weighing in on the incident.
The show was stolen during the Oscars when Will Smith took great offense to a joke made by Chris Rock during the show and ended up slapping him in the face. This is an incident that has caused many to weigh in and that includes those in the bodybuilding world.
Flex Lewis is one of those who decided to share his opinion on social media. Lewis took to Twitter on Monday following the moment on Sunday night.
“Funny how Will Smith wants (friend) Chris Rock “to keep his wife’s name of out his mouth” but cool to allow his wife’s mouth to put different names of mens in her? Oh Hollywood”
Funny how Will Smith wants (friend) Chris Rock “to keep his wife’s name of out his mouth” but cool to allow his wife’s mouth to put different names of mens in her? ??♂️ Oh Hollywood pic.twitter.com/jp1NVXoS7F
— Flex Lewis (@Flex_Lewis) March 28, 2022
Flex Lewis, like many others, is likely referring to the romance between Jada Pinkett Smith and August Alsina. This was an affair that happened when Smith and his wife were separated. The public has questioned why Smith reacted this way toward Rock but did not with Alsina.
Chris Rock made a joke about Jada Pinkett Smith, like happens many times during award shows.
“Jada, I love you; G.I Jane 2, can’t wait to see it”
This was the comment that prompted Will Smith, who was seen laughing on screen, to leave his seat and approach Rock. Because of his reaction, viewers were unsure if this was a legitimate stunt or if it was a setup for television purposes. Nothing has come out to make anyone believe that this was scripted.
Flex Lewis remains a huge name in bodybuilding. The seven-time 212 Olympia champ still has to qualify for the 2022 competition. He has yet to receive a special invitation like he did in 2020. Lewis was forced to miss the event with an injury and did not compete in 2021. Since he might be looking to make a change into Men’s bodybuilding, Lewis could require qualification rather than another invitation.
No matter what area you are focused on, the incident between Will Smith and Chris Rock was put on display on Sunday night.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Nick Walker Olympia Prep Continues With Huge Back Workout
Nick Walker shared a massive back workout recently as he prepares for the 2022 Olympia.
Nick Walker has had his sights set on the 2022 Olympia competition. The Mutant has continued his training and recently shared a massive back workout on social media for viewers to try.
Walker finished fifth at the 2021 Olympia after winning the Arnold Classic just two weeks prior. Following his finish, Walker decided to focus all of his energy and training power on the 2022 event. At this point in the offseason, Walker is beginning to focus on how his body feels and he explained the method in his latest YouTube video.
Nick Walker his a huge back workout during his latest trip to the gym. It began with three sets of one-arm cable pulldowns. Walker lowered the weight after the first set to make sure that there was the proper stretch at the bottom of the lift. He continued with smith machine barbell rows. This is an exercise that Walker prefers over free weights.
“I do like these over a free-weight barbell. I can track harder. I can feel my lats engage better. And again, that’s the point of bodybuilding. It’s not about weight. That comes with time. It’s about contracting the muscle and this is where you can do it the most.”
Nick Walker continued by putting his back through some different rows. It began on a row machine completing single-arm sets before going over to a different machine and super setting different grips. Before the workout ended, Walker made sure to hit some calves with machine raises.
During this workout, Walker focused on lower volume and bigger weight. He explained how his body felt a bit sore so he decided to take on a different approach during this workout.
“The body was feeling a little beat up so I wanted to do a little lower volume but I went heavier on the weight. It sounds contradictory but I don’t feel as beat up. I was able to go a little heavier, contract the muscle still, and do lower volume. I got what I needed to get out of it.”
“I don’t think you should always need to feel destroyed after a workout. It does not mean that you did not train hard.”
At this point in the offseason, Nick Walker is incorporating more off days to ensure his body is recovered properly. This included two days on, one day off training. Walker admitted he will take two days off at times if he needs some more rest. This is the point in the offseason where Walker feels it is important to keep his body as conditioned as possible.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Natural Bodybuilder Amanda Martin Debunks Biggest Fitness Myths
Image via Instagram @xx_amandamartinfitness_xx
INBA PNBA bikini pro Amanda Martin reveals everyday fitness and nutrition myths.
Because of the internet and boundless information, much fitness and nutrition misinformation floats the web. Unfortunately, many people aiming for a fitness goal still follow many fitness and nutrition myths, hindering them from reaching their goals. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) bikini athlete Amanda Martin details common fitness and nutrition misconceptions.
On a social media post from December 20, 2021, Amanda Martin shared these fitness myths and responses below:
“You cannot consume Carbs after 6 pm -Your body does not just magically start storing carbs when the clock strikes 6 pm. What matters is that over the course of a day/week, your calories are being met.
Intermittent fasting is the key to Weight Loss – It’s not magic, it’s just a way of shortening your eating window to increase adherence when in a deficit.
You can spot reduce fat loss – Sorry to tell you, but you cannot spot reduce where you lose body fat from.
The latest Detox, Skinny Tea, Fit Tea to help you lose weight faster – What will get you more results is focusing on your current nutrition. Start by reducing processed foods & Take Away, & look at increasing your intake of Protein, Fruit, and Vegetables.
Weights will make you bulky – As females we do not produce enough Testosterone to turn into the Hulk. So unless you use the ‘special’ juice, YOU WILL NOT GET BULKY
The Magical 1200 Calorie Diet – Now whilst some people MAY need to diet on 1200 Calories, for most this is severely too low.”
According to Amanda Martin, some everyday fitness and nutrition myths are:
You can’t consume carbs after 6 pm.
Intermittent fasting is the key to weight loss.
You can spot reduce fat loss.
Detox, skinny tea, and fit teas help you lose weight faster.
Lifting weights will make you bulky.
Martin goes on to debunk these myths. Martin says that it doesn’t matter what time of day you eat carbs. She states that it’s your daily/weekly calories that matter.
Moreover, Amanda Martin states that intermittent fasting is not magical. It’s just a tool to help you stick to eating fewer calories in a caloric deficit since it shortens your eating window. Martin also claims that you can’t choose where you reduce or store body fat. She then acknowledges that most women store fat in their hips and glutes.
Furthermore, she said that weight loss teas would not make you lose fat faster. Your nutrition is what matters. Martin says that lifting weights will not make women bulky since they don’t produce enough testosterone.
Lastly, Martin says that a 1200 calorie diet isn’t appropriate for everyone. And it’s better to start a caloric deficit on the higher end to prevent stagnation and sustainability.
You can see Amand Martin’s complete statement on Instagram below.
https://www.instagram.com/p/CXuM_BvhWV1/?utm_source=ig_web_copy_link
Recap
Many fitness and nutrition myths are floating around, and this article named some of the most common ones. Your daily weekly nutrition targets are what matter when it comes to nutrition. You can’t control where you lose/store fat, and lifting weights won’t make women bulky.
Follow us on Instagram, Facebook, and Twitter for more fitness and nutrition knowledge from the best natural bodies in the world!
Jim Stoppani Answers: Should You Lift Light Weight Or Heavy Weight For Optimal Muscle Growth?
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Jim Stoppani explains the light weight vs heavy weight debate and which is best for optimal muscle growth.
For those who first start weightlifting, it might seem obvious that the more weight you lift the more muscle you gain. But that’s not necessarily true. There are various ways to build muscle and in today’s age of exercise science the tactics have become even more varied. But in the bodybuilding world, the biggest debate often comes down to light weight vs heavy weight. Aka – do you lift light weight with high reps or heavy weight and low reps? Both tactics are used by successful pro bodybuilders – proving their validity. But is one truly better than the other? In our latest GI Exclusive, Jim Stoppani explains the light weight vs heavy weight debate and breaks down which is best for ultimate muscle growth.
For those who love bodybuilding and weightlifting, there is nothing more exciting than seeing someone lift an insane amount of weight (or performing it yourself). It’s the ultimate proof of your ability in the gym. A showcase of just how strong you’ve become with your years of training. From an outward glance, it then seems that lifting hardcore heavyweight is the most inspiring and motivational tactic a bodybuilder can commit to.
However, other bodybuilders have shown time and time again that light weight can be an effective tactic as well. Dexter Jackson, for example, is a former Mr. Olympia champion and also the most decorated bodybuilder in the history of the sport. He has always promoted light weightlifting at high reps over heavy weight. In fact, he claims it is the reason he was able to continue his pro career into his 50s.
So what’s the science behind this? Can we scientifically prove that one style of training is more effective than the other? We turned to Jim Stoppani to help answer the question.
Comparing muscle protein synthesis of light weight vs heavy weight
Jim Stoppani starts off by mentioning and study that compared two lifting tactics. One group of individuals lifted 30 reps of light weight. The other group lifted five reps of heavy weight. The study was focusing on muscle protein synthesis – a key factor in muscle growth.
What the study concluded, Jim Stoppani explains, is that both groups achieved the same amount of protein synthesis. But there was a catch. This was only true if the individual trained to failure. This study further cements the statements made previously on Straight Facts by Jerry Brainum. Particularly for lifting light weight, training to failure is necessary for optimal muscle growth.
This is easier said than done. Many individuals who lift light weight at high reps often believe they are hitting failure but are actually missing the mark. The mind is very powerful and can psych a person out from achieving the true limit of their strength abilities. More often than not, those who struggle building mass muscle with lightweight tactics simply aren’t training to failure enough.
So does this mean light weight and heavy weight training are equal?
With this study, it seems that training light weight or heavy weight comes down to personal preference – as it yields the same results. Jim Stoppani points out that this isn’t necessarily true. Stoppani explains that protein synthesis is not the only factor in muscle growth.
For example, Jim Stoppani explains how lifting heavier weight leads to increased strength. That increased strength allows for lifting even more weight. This all compounds to allow for increased muscle growth. This is like compound investing in the stock market rather than paying the same regular payment into a savings account.
On the flip side, Jim Stoppani explains how light weight at high reps is more effective at increasing blood flow. This bring more nutrients to the muscle – which helps bring benefits towards increased muscle growth.
Conclusion: combine light weight and heavy weight for best results
Ultimately, this is why Jim Stoppani always recommends a combination of both tactics. Not only does a change up to your routine every 4-6 weeks help prevent plateaus, but the mix of light weight and heavy weight will bring added benefits that would not be found in sticking only to one tactic.
Weightlifting and bodybuilding progress is never about finding one routine and sticking with it forever non-stop for the rest of your life. It requires constant variety, adaptation, and change to keep growth from plateauing.
You can watch Jim Stoppani go into full detail about light weight vs heavy weight training in our latest GI Exclusive interview segment above. Make sure to stick around each Monday for new episodes of Jim Stoppani’s explainer videos.