Tag: Bodybuilding
5 Bodyweight Exercises to Build a Ripped Chest
Build a Shredded Chest with these Bodyweight Exercises
A broad and muscular chest has been the symbol of masculinity for a long time. Most people think benching heavy weights is the only way to build a chiseled chest. This is as far away from the truth as it can be.
Your body doesn’t know how much weight you’ve loaded onto the bar. All it knows is the amount of muscle fiber recruitment and tension placed upon it. Calisthenics athletes are a great example of using your own bodyweight to build a ripped chest.
Parallel Bar Dips
Parallel bar dips are a bad-ass exercise and will fill up your pecs with blood and lactic acid. We prefer the parallel bar dips over the bench dips as your lower body weight adds resistance in the bar dips whereas the bench dips take it off.
While performing the parallel bar dips make sure you bend forward a little as it will put more tension on your pectoral muscles and will eliminate the recruitment of the triceps. Maintaining a full range of motion in the bodyweight exercises is critical for the development of the muscles.
Barbell Rollout Flyes
Barbell rollout flyes aren’t for the faint-hearted. The rollout flyes are for the advanced lifters and include the use of a couple of barbells and weight plates. Don’t worry, you won’t have to lift any of it.
Get into the push-up position and place a barbell at each side, so one end of the barbells are next to your feet and the other is next to your shoulders. Grab the barbells at the start of the grip area and push them apart so your chest is almost touching the floor. Pull the barbells to the starting position where they should be under your shoulders and squeeze your pecs.
Push-Ups (Different Variations)
There are enough pushup variations that you can try a new one in every workout for months. Pushups are one of the basic functional exercises and are one of the first exercises people learn to perform.
You can perform the incline pushups if you want to train your upper pecs, decline pushups for the lower chest, normal pushups for the middle and overall chest mass. Advance forms include superman pushups, clap pushups, one-hand pushups etc.
Resistance Bands or TRX Flyes/Presses
TRX and resistance band flyes and presses are isolation exercises which can target the pecs from specific angles. Resistance bands are incredibly portable and can be taken along in a backpack or a suitcase while you’re traveling.
You can decrease the resistance on the bands by holding them close to the bottom or add resistance by grabbing the bands farther away from the ends. Tie the bands to a straight pole or hang them from a bar near the ceiling if you don’t have an access to a gym.
Isometric Exercises
Isometric exercises are one of the most underutilized exercises and don’t get their fair share of credit when it comes to building muscle mass and definition. The isometric exercises are a great way of building a mind-muscle connection. If done at the end of a workout isometric exercises can give you a muscle-ripping pump.
Isometric exercises are a type of strength training in which the joint angle and muscle length don’t change during contraction. Isometrics are done in static positions, rather than being dynamic through a range of motion.
Which is your favorite bodyweight chest exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
This is How Your Training Should Change as You Get Advanced
How to Take Your Workouts to the Next Level
Sticking with the same training program for a long time is a sure shot way of hitting a plateau and stalling your gains. To get the most out of your workouts, your training techniques should develop and advance with you.
Improving your physique with every passing year is a constant quest for which you’ll have to work hard. Shocking your muscles is the only way to make them grow. If you follow the same training program in every workout, your muscles can get used to them and will refuse to grow.
Advanced Training Techniques
Advanced training techniques like the super, drop, giant, rest-pause sets, forces, cheat, 21 reps are a great way to shock your muscles and force them into growing. As you get advanced, you’ll have to be on the lookout for how to make your workouts harder.
Bodybuilders are always chasing the pump and you should be willing to leave your comfort zone and try new things. Changing the rep tempos and increasing the time under tension can do wonders for your muscle growth.
New Training Equipment
Use of new training equipment can be instrumental in sparking new muscle growth. Using an arm blaster, fat grips for your arm workouts, elastic bands for supersets or adding resistance, or using assistance tools like slingshots, knee, elbow sleeves can take your workouts to a whole new level.
If you have been working out at the same gym for a year or two, your body might get familiar with the machines. Changing gyms can help ignite muscle gains as the ergonomics of the machines will be new for your body.
Change Training Splits
Switching up your training days can be a good idea. If you train your chest on the international chest day, i.e. Monday, move it to the end of the week. Doing this can keep your muscles guessing.
You could also train two muscles groups in a single workout. Training two muscles in a single day allow you to train one muscle group twice a week which is a great way of bringing up lagging muscles.
Start a New Training Program
You’ll know your body is adapting to your training program when you stop getting a pump and see no positive changes in your muscles. Every training program intends to develop your muscles by following certain principles.
You can’t follow the same training program for building muscle, losing fat or toning your muscles and expect to see results. Make sure you don’t jump the gun and start an advanced program if you’re a beginner.
Time
As you advance in your training, the time you spend in the gym shouldn’t increase. Most people think spending more time training will get them better results. Your muscles don’t grow while you’re working out, they develop when you’re resting and are following a diet.
Incorporate advanced training techniques and make your workouts more intense so you can get a lot done in one hour at the gym. After the one hour mark, the time you spend in the gym will be inversely proportional to the effectiveness of your workout. Most people will do better by keeping their workouts short, intense and explosive.
When did you start training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Bodybuilders Who Didn’t Allow Disability to Ruin their Career
Bodybuilding is a sport many people admire and would want to participate in it. However, only a few actually make it in this highly competitive sport. It involves a lot of resistance exercises to achieve muscularity and good physical shape. Most importantly, it involves the coordination of virtually every body part and organ to achieve the desired results. However, it is unfortunate that some people lack some of these parts due to accidents and illnesses or are unable to use them like everyone else. What’s more amazing is that some of these people have found a way of overcoming their various disabilities and do things like normal people, sometimes even better. To prove that disability is not inability, here are 10 bodybuilders who defied all odds to become some of the best in the world.
Nick Scott
Scott was normal for the first 16 years of his life, until a horrific car accident changed his life forever. On that fateful day, Scott was behind the wheel, heading to an undisclosed location. Then his car lost control and veered off the road, flipping several times before landing in a ditch. He came around after some time, only to realize that he couldn’t feel his body from the waist downwards.
The doctors would later break to him that he was paralyzed from the waist. Scott had to take painkillers to ease the excruciating pain he was feeling but again it meant he won’t leave the hospital where he could access the drugs easily. He didn’t like this and decided to do without the painkillers, the first battle he had to win in his new condition. Scott left hospital later on and had to withstand the pain until he healed completely.
Scott’s next assignment was to pursue his passion despite the situation he was in. He began a bodybuilding career that saw him become an inspiration to many people. Scott is referred to as ‘the best’ because he outdid many people with otherwise normal bodies throughout his bodybuilding career.
Related Article:: 10 Bodybuilders on Instagram you Need to Follow
Anand Arnold
Anand Arnold is an Indian professional bodybuilder who, like Scott, overcame all obstacles to realize his dreams. His love for bodybuilding started at a young age. He was only 13 when he started following his brother to the gym. By the age of 15, he was one of the few rising stars in bodybuilding in India. However, this was to be brought to a screeching halt by a fist-sized tumor in his lower back. He underwent surgery to remove they cyst but he became paralyzed due to neck down paralysis. Doctors said he’d remain bedridden, something that put a test to his bodybuilding career.
Anand Arnold refused to be confined to his bed by the partial paralysis and decided he would pursue his dreams regardless. He started going to the gym on a wheelchair and continued doing what he loved most. The determinant was so good at bodybuilding that he went ahead to win a Mr. India bodybuilding title among many other awards.
Nino Savona
This man walks in crutches but possesses a body many people only dream of. Sanona says he has God to thank for his incredible spirit of determination that inspires many. He knows that he must work harder than everyone else and it is this determination in training that has seen him become one of the best. People who have seen him train at the gym think he overworks himself with the many intense exercises. Additionally, Sanova is known to stop at nothing until he achieves a particular objective he has in mind. Sometimes he even puts down his crutches and run on the treadmill harder than most of you fully functional folks. The legend cites people with disability as the reason he works so hard, just to prove to them that disability cannot stop them from realizing their dreams.
Related Article:: Blockbuster Interviews with 3 Successful Bodybuilders
Sham Singh Shera
Sham Shera is a victim of polio which made him partially disabled. However, this did not put him down and decided he want to do bodybuilding at the age of 15. He was very disciplined in his training routine and diet.
His efforts eventually paid off with several bodybuilding awards coming his way. For instance, he won the IFBB World Championship on two occasions; in 2011 and 2015. He also became North India Champion three times, a fete very few people have achieved. Sham Shera continues to be a household name in bodybuilding corridors, inspiring many to go for it even when disability seems to get in their way.
John Quinn
A motorcycle accident broke many of John Quinn’s bones and nearly shattered all his dreams in the process. He is a staunch Christian who believes the accident was God’s plan to make him bigger than his former self. It is this kind of belief that shaped his life as far as bodybuilding is concerned. Quinn has a strong mind that has seen him work to strengthen his body as well. He advises people to chase their dreams irrespective of the situations they find themselves in. Most importantly, he believes impossibility is only in the mind and that people can overcome challenges by changing their mindset. John Quinn is a successful bodybuilder with an admirable body and is worth following on his various social platforms.
Sophie Butler
Sophie Butler who is in her mid-20s met her fate in the place she enjoyed being the most, a gym. On that fateful day of July 2017, a loaded Smith machine fell on her back, severing most of her bones. She was taken to hospital where she underwent surgery. However, she ended up becoming paralyzed from the waist down. For once she though all her dreams have come to an end, but decided otherwise after coming to terms with her situation. She continued going to the gym on a wheelchair and would do all sorts of exercises, five to six days a week.
Not even a post-traumatic stress disorder she developed after the accident could prevent Sophie from pursuing her passion. Her caregivers at hospital and rehabilitation center where she was recovering encouraged her to go to the gym. Thereafter, she went home and her family moved to a new town. Sophie’s dad found a good gym for her where she started working out. Long story short, Sophie is now a full package of fitness coach, influencer, and advocate for people with disability. She is currently based in the United Kingdom.
Reggie Benett
Reggie accidentally shot himself with a gun he was playing with at the age of 13. The incident left him unable to walk and affected many aspects of his life. However, he decided to turn things around for himself and those living with disability like him by becoming a bodybuilder. Expectedly, he had to work harder than fully functional people and he was prepared to do just that.
Apart from active bodybuilding, Reggie is also a motivational speaker with a huge fan base. He uses this platform to inspire and motivate people to pursue their dreams even when the situation is not favorable. The bodybuilders does everything on a wheelchair, which makes him more of an inspiration. Most importantly. He advices people against giving excuses and do the impossible instead.
Matt Elson
Matt Elson suffers from a rare type of cerebral palsy that impairs one side of the body. Hemiplegia, as the condition is known, has paralyzed Elson’s left side. However, he has decided to put the healthy side of his body into good use by becoming a bodybuilder. Elson started by building his confidence and mental strength to prepare for the task ahead. He also took care of his emotional strength by starting a family in his early 30s. Despite having a career in marketing, Elson decided to throw all his strength into bodybuilding. He came to know about disability bodybuilding and did his best to create a name there.
It took him a little over 5 years to become an elite bodybuilder with many admirers. He went ahead to qualify for many bodybuilding contests including PCA Hampshire, BodyPower, British PCA finals, among others. Elson won many titles including the recent PCA European Championship. Winning an American competition is his biggest objective at the moment.
James Sutliff
Last on our list is James Sutliff, a bodybuilder who doubles up as a disability fitness coach. Everything was just fine until James woke up one day and found he is unable to speak and move his hand normally. He would later learn that he is suffering from Dystonia, a condition that causes the body’s muscles to contract uncontrollably. Despite this sad realization, James refused to let it change his life for the worst. He capitalized on this rare type of disability to become one of the best bodybuilders. Most importantly, he used his experience to change the lives of others through coaching and motivational speaking. James adapted to his condition quickly and turned it into an inspirational story that encourages many people in similar situations.
Conclusion
Disability and bodybuilding are two things many people don’t think could work together. However, the bodybuilders discussed above have proven beyond reasonable doubt that anything is possible through hard work and determination. This article is meant for everyone who is afraid of pursuing their dreams because of disability. It can be done all you need is a strong mind and determination to overcome any situation you find yourself in. Please note that the article is not meant to shame people who consider themselves normal but are not performing as they should. Rather, it sends a general message that all of us have what it takes to make it in bodybuilding whether they are disabled or not.
Why Your Calves Aren’t Growing And How You Can Fix Them
Calves lagging behind? Here’s how to power through.
One of the most complained about muscles are the calf muscles. Men (and women) everywhere lament at the work they’ve put in with less than ideal results when it comes to the calf muscle. While genetics play a large factor in how your muscles will show up, there are certain things you can do enhance what you’ve already got.
One of the most basics concepts you need to learn…is more! While body weight training can definitely keep your muscles pumped and fairy toned, for calves that really pop you’re going to need more. But what does that mean exactly, more reps? more weight? well both of these are true…to a point.
Weight
As far as weight is concerned, you definitely want more of that. Body weight isn’t going to provide the necessary resistance needed to break down muscle, causing it to recover stronger. Next time you’re doing your seated calve raises try throwing some more weight on there. You can use a traditional machine or try it using dumbbells for an alternate variation.
Reps
When it comes to reps, you’ve got to find that perfect balance. While you don’t necessarily need to be doing a hundred reps as you would with bodyweight, you also don’t want to be only doing 4 or 5. If you can do heavy weight for as many as 25 reps per set then you’re in the sweet spot range. As with anything, feel free to tweak the rep ranges depending on your ability and goals.
Contraction
This one really hit home for me as I was working on my chest. Jay Cutler always goes on about concentrating on the muscle when you’re hitting your pecs and I thought it was all hocus pocus. I was wrong.
Concentrating on the contraction of any muscles while performing an exercise not only brings more blood to the muscle but also eliminates useless movement. Perform your calf raises in a controlled manner, when you get to the top make sure to squeeze for extra emphasis.
On the way down you also want to concentrate the negative portion of the exercise as putting the weight back down in a controlled manner is the other 50% of your TUT (time under tension. Don’t cheat yourself, treat yourself.
Extra Calf Day
Why not? If your muscles can handle the extra day and you’ve been giving your body accurate rest, then top off those calves with an extra day. Most people work their calves during leg day, which is fine.
But you have to remember your calves are tired from doing other exercises (squats, deadlifts, leg curls, etc.), having a separate day lets you attack them while they’re fresh. This leads to more output and hopefully greater gains.
While all these tips can help get you the swollen calves you want and deserve, you’ve got to have your core principles in check. This means your sleep and nutrition. Without adequate rest and nutrient dense foods you deplete your T-levels and in general reek havoc on your body.
So pay attention to both sides of the sport for healthy and positive gains. What are your problem areas? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
*Header image courtesy of Envato Elements.
10 Daily Habits of Successful Bodybuilders
The Most Common Habits of Successful Bodybuilders
Of all the people working out to get a better physique, only a few can be deemed successful. Most people blame their genetics for not seeing results in the gym while the real problem lies elsewhere.
Being successful at bodybuilding takes a lot of self-discipline. If you follow fitness athletes on social media, you would have seen a common pattern in their days. There are certain things accomplished bodybuilders do every day which makes them the best at what they do.
1. Wake Up Early
We’re sure you would have never seen a professional bodybuilder wake up late and social media is a proof for this. Successful people wake up early and get to work. Most of the successful bodybuilder workout early in the morning.
2. Follow a Schedule
Top bodybuilders follow a schedule. They don’t go to the gym when it is convenient for them. They have a fixed schedule which they follow. Your muscles respond better to your workouts when you hit the gym at the same time every day.
3. Eat Frequently
Following a healthy diet is a must. It doesn’t end there, you have to eat frequently and on time. Feeding your muscles at regular intervals helps in the recovery process. If you’re looking to build muscles, you should be eating anywhere between 6-8 meals a day.
4. Set Goals
You should have short-term and long-term goals. You can’t expect to see results in the gym if you go there without a goal. All the successful bodybuilders have a goal in their minds when they step into the gym and they will do anything to achieve it.
5. Plan in Advance
As Benjamin Franklin famously said, “If you fail to plan, you are planning to fail.” You need to have a workout, diet, and a day plan ready in advance. When you have your workout plans ready in advance, you can focus on the workouts instead of thinking of exercises to do next.
6. Visualise
Visualisation is made famous by Arnold Schwarzenegger. He used visualisation techniques to imagine his dream physique and then worked in the gym to achieve it. Visualisation combined with the mind-muscle connection can take your gains to a whole new level.
7. Work on Something Bigger
While you might enjoy your time in the gym, don’t get absorbed by it. Take out the time to work on something bigger. Most of the famous bodybuilders spend short but effective time in the gym and work outside the gym to build their empires.
8. Share
In today’s era, you will hardly find a successful bodybuilder who lives in isolation. If you’ve achieved a goal, share it with the world and motivate them. On the other hand, if you’re working towards a goal sharing it with your friends and family can motivate you to work harder for it.
9. Have Fun
Not seeing results can lead to frustration and anxiety. It is important you have fun in and out of the gym. Don’t let go of a chance to have fun. Follow a hobby or spend some time with your friends and family.
10. Sleep Well
No matter how hard you work in the gym, deep sleep is where all the magic happens. Your muscles need at least six hours of sleep every night to rest and repair after your workouts. It is time you stop wearing sleep deprivation as a badge of honor.
Which of these habits do you need to form? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Learn the Movements That Pushed Natural Bodybuilder Danairo Moore to Wild Transformation
PNBA Men’s Pro Physique competitor Danairo Moore completely transformed his body.
Anyone who’s lost a lot of weight knows the dedication and commitment it takes. It’s a long road, but you can completely transform your body with the right tools. Danairo Moore is a prime example of this. He put in the work to completely change his physique and is now shredded! Now, he’s a Professional Natural Bodybuilding Association (PNBA) Men’s Pro Physique competitor. On Instagram (IG), Moore shed some light on his transformation, stating:
“I’ve study and learn from the best.
Now it’s my turn to help you and if your looking to start the year off right.
Not just physically but o [sic] adapt to a mindset that’ll take you to the next level
Let’s get this work and start the year off”
You can see Danairo Moore’s transformation from start to finish below.
https://www.instagram.com/p/CYUYGArl02f/?utm_source=ig_web_copy_link
Danairo Moore is ready for the 2022 International Natural Bodybuilding Association (INBA) PNBA season. He uploaded a short clip to IG showing his progress and commitment. More said, “just ready to bust everyone ass this coming year.”
LA’s Comic-Con best-dressed Vegeta, William Long, was the Men’s Pro Physique champion at 2021 Natural Olympia this past year. But as all sports go, each year is an opportunity for contenders to write different stories.
Natural Olympia
Natural Olympia’s been the only competition Danairo Moore placed outside the top 3. That shows you how competitive The Pinnacle of Natural Bodybuilding is. Natural Olympia is where the top natural athletes in the world meet to compete for trophies and lavish prizes. In the Men’s Pro Physique division, the competition is tough with elite athletes, including Colin Congo – 2018 Natural Olympia champion, William Long – the first natural athlete to sign a multi-media deal in natural bodybuilding, and Jon Tsiu – former champion and Hall of Fame Inductee. On top of that, other hungry competitors like Luke Francis Trainor are eyeing the same division.
If you scan Danairo Moore’s IG page, one thing you’ll notice is that he’s a “Black Mamba” fan. And if he has a fraction of Kobe Bryant’s work ethic, the Men’s Pro Physique division better watch out.
On January 29, 2021, he uploaded an IG video of him working out a 3:43 am! He’s no doubt a hard worker – not only is he a bodybuilder but a healthcare professional.
Workouts
Danairo Moore engages in various movements as part of his training plan to build the body he has, including back squats, front squats, barbell deadlifts, and ab wheel rollouts.
He’s built up a pretty strong lower body with his routine. You can find him pause squatting 315 lbs! No wonder natural bodybuilder Mati Scopinaro says you should never skip leg day.
If there’s anything we can take away from Danairo Moore’s journey, it’s that you can get ripped with the right mindset, work ethic, and training plan, no matter where you start. If you push yourself enough, you can even build one of the top natural physiques in the world! Moore said, “We all start from somewhere…the key is never rest in the middle.”
Generation Iron is excited to see what the year has in store for Danairo Moore!
Follow us on Instagram, Facebook, and Twitter to learn how natural bodybuilders transformed their physique!
A Bodybuilders Buying Guide To Multivitamin Supplements
Get the most out of your health and wellness with a great multivitamin.
Bodybuilders often find it difficult to consume the optimum levels of vitamins and minerals that they need to be in peak shape from their diet alone. This becomes even harder to do in times where you are cutting to lose fat or lowering your intake in order to prep for a competition. Thankfully, the best way to handle this problem is with a multivitamin supplement, a great tool to pump you with those valuable vitamins and minerals so you only see the best gains.
While it is always better to get your nutrients from whole foods, giving yourself a fighting chance by taking a multivitamin supplement will help you meet your daily needs and is a great way to ensure you don’t become deficient in anything. It can be easy to miss a meal or simply skip one because you think you are fine. But you aren’t just missing a meal. You are missing the opportunity for all those nutrients that you need most to stay healthy inside and out of the gym.
We’ve put together a bodybuilders buying guide to multivitamin supplements so you can better tackle all of those nutrient needs. Knowing what to look for and how best to find it can be a great way to see all those gains you need most. Plus, it alleviates the headache for you trying to figure out exactly what you need.
Benefits Of Taking Multivitamins As A Bodybuilder
By taking a multivitamin as a bodybuilder, you will work to provide yourself with numerous benefits. Everything from maximizing training and performance, to enhance energy levels, to staying healthier overall will all be improved as you pump your body with those valuable nutrients. Benefits of taking a multivitamin as a bodybuilder include:
Maintain muscle: Work to keep on that hard earned muscle to improve training, performance, and your shredded aesthetic.
Assist with a healthy diet: Get those essential nutrients into your body that you may miss with whole foods.
Boost energy: Allow yourself the proper energy to reduce fatigue without the need for stimulants.
Increase cognitive function: Promote better mood, stimulate brain functions, and work to reduce anxiety and stress.
Enhance immunity: Give your immune system a boost by providing for tons of nutrients that help fight off illnesses.
What Should I Look For In A Bodybuilding Multivitamin?
So now you have a good idea of some of the most important vitamins that you should look for inside your multivitamin, what else should you be considering when deciding on a product?
Well, the first thing you should look for is the range of micronutrients in the products. Ideally, you will find one that covers all 25+ of the essentials that your body needs. This means that you will be meeting every nutrient need that your body has. A lot of those vitamins actually work really well together, and in synergy, they prove even more useful than they do on their own.
Next, you should look if there are any interesting additional ingredients not found in other products. Things like creatine or Omega-3s could be a nice addition and could help sway your decision. Plus, you want to make sure the essentials are included or else it just wouldn’t be worth it.
Finally, consider the brand and its reputation. You want to be sure the people you are buying from are looking out for your best interest. Price and price per serving can affect this greatly and knowing you aren’t spending a fortune on a worthless product is important.
Key Vitamins & Minerals
There is a range of different nutrients that your body needs. Here are the most useful ones that you should not miss out on if you want to really give yourself a solid baseline to perform from. The best multivitamins for bodybuilding should include:
B-Vitamins
There are eight different vitamins inside the B-Complex:
B1 – thiamin
B2 – riboflavin
B3 – niacin
B5 – pantothenic acid
B6 – pyridoxine
B5 – pantothenic acid
B6 – pyridoxine
B7 – biotin
B9 – folic acid
B12 – cobalamin
These vitamins are vital for aiding tissue repairs and for turning your carbohydrates into energy. They also help deliver oxygen to the muscles in use throughout your body and protect your central nervous system (1). B-Vitamins are perhaps the most important out of all of the vitamins for these reasons.
If you are a vegan, you are particularly at risk of having low levels of B12 and B6 due to the fact that these vitamins are normally found inside dairy and meat products. This means it is more important for vegans to ensure that they are getting the right levels of B-vitamins. A multivitamin is a great way to do this.
Vitamin C
Vitamin C is a very strong antioxidant and can massively bolster your immune system (2). If you are working out hard and causing stress to your muscles, vitamin c is extremely important as it helps keep your tissue and joints in good condition.
Vitamin D
Most people obtain the majority of their Vitamin-D from the sun. It increases your energy levels, reduces inflammation of the muscles (3), and is key to keeping the calcium levels of your bones at a high level in order to keep them strong.
Vitamin E
Vitamin E is another vitamin that protects your immune system. This is due to its high antioxidant properties. It also ensures that your arteries and skin stay healthy.
Magnesium
Magnesium plays an extremely crucial role in delivering oxygenated blood to muscles. Without adequate levels of magnesium, you will be susceptible to cramps and low endurance levels. It also aids your brain in regulating metabolism and hormone levels (4).
Calcium
Calcium helps your body keep its bones strong and healthy. It also boosts metabolism and promotes a healthy hormone balance.
Zinc
Zinc boosts muscle repair, boosts your immune system, and keeps testosterone levels and production where they should be (5).
Electrolytes
You lose huge amounts of electrolytes through your sweat when you work out hard. This makes replenishing them very important. Sodium, potassium, and chloride all regulate blood pressure and pH levels and will stop you from cramping.
Of course, there are others, but these are some key ones to look for as they will greatly assist with all areas of you training, health, and performance.
When Is Best to Take Multivitamins
We often get asked when the best time to take a multivitamin is. There isn’t a real answer here, either. There are arguments for and against taking your vitamins on an empty stomach, for example. Yes, they may absorb faster, but for some people, they may cause discomfort, and for those people, it is better to take your multivitamin with a meal. If you really struggle with pills, you might want to look at getting a chewable gummy vitamin or a powder that you can mix into water.
Recommended Daily Allowance
Another thing you should look at is how high the individual ingredients score is compared to the RDA. Sometimes products can be really expensive as they contain 300–500 percent of your RDA for a certain mineral. Obviously, this is pointless and is a waste of your money.
The same could be true if the product contains ingredients that are very low compared to your RDA; there is no point if all of the ingredients are under 20-30% of your RDA after all.
Multivitamins Effectiveness & Overall Worth
Your body requires nearly 30 different vitamins and minerals in order to run at optimum levels. Every single one has a role in your body’s functions. If you stick to a routine and take your multivitamin every single day, you will see a massive improvement if you are normally deficient in certain vitamins.
Remember, however, that taking multivitamins is a way to enhance your diet, not replace it. Don’t think that just because you are taking a multivitamin, that you can eat unhealthily. Multivitamins are especially useful for those with joint and muscle pains as they include huge levels of antioxidants that can lower inflammation in those problem areas.
Multivitamins Side Effects & Risks
For the majority of people, multivitamins are perfectly safe to take. There are those out there that have a particularly sensitive stomach, however, and for these, there may be some discomfort or nausea, especially if taken without food.
The only time when vitamins can become dangerous is if they are taken in a dosage way higher than the recommended one. Always take the recommended dosage on the bottle to avoid this. You should also be wary of mixing multivitamins with medication such as Ad-cal or other concentrated vitamin medications.
If you take any prescription medicines, ask your doctor if it’s safe to take a multivitamin.
Best Multivitamin For Bodybuilding
There are more multivitamins on the market then you can count and finding one that is worth the money and that comes highly recommended is hard. But they are out there and we have a great choice for you. The best bodybuilding multivitamin will provide for all the above benefits and then some as you seek the best for your gains.
National Bodybuilding Co. Bodybuilders Multivitamin
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.
National Bodybuilding Co. Bodybuilders Multivitamin stands out to us because it is designed by bodybuilding experts and provides the perfect iron-hard foundations for you to build an amazing physique upon. You get a strengthened immune and central nervous system that is protected from stress. This is particularly useful for those that train hard or work in a caloric deficit. Inside, you get all of the vitamins mentioned above, as well as a number of extra ingredients that make this an extremely attractive multivitamin.
Selenium
Selenium is one of the most potent antioxidants that there is (6). It negates free radicals in your body, preventing inflammation of the brain and muscles. This means you recover faster and put less strain on your central nervous system.
Copper
Copper competes with zinc to be absorbed into the body. By adding copper, this helps balance out your zinc levels and increases red cell function.
Male Support Blend
Perhaps the most interesting addition to this multivitamin is the male support blend. This includes Lutein and Lycopene, which are both huge antioxidants as well as Stinging Nettle Extract, which is known to boost male hormone levels and vitality.
National Bodybuilding Co is known for its no-bs, high-quality approach to supplements, and this multivitamin does just that. It contains everything you need and doesn’t fluff the ingredient list with a bunch of things you just don’t need.
Other Supplements Bodybuilders Should Consider
When it comes to your bodybuilding goals, it can be challenging to optimize all that hard work, but the help of other supplements can be a game changer for all your needs. For those looking to optimize growth and recovery, definitely consider a protein powder for this will pump you with that valuable protein for only the best gains. Creatine can increase strength and size while also improving blood flow so you only get the best out of every workout. And for those looking to increase their energy levels and provide for muscle pumps, a pre-workout is exactly what you need for that pre-workout success.
Wrap Up
Hopefully, this complete bodybuilders buying guide to multivitamins answered any questions you have about multivitamins. Multivitamins are the perfect tool to help you bridge the gap that you cannot quite reach by diet alone. If you are struggling to eat a balanced and varied diet that contains all of the minerals and vitamins that you need, then a good multivitamin could be the answer to your problems.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Baltrusch, S. (2021). “The Role of Neurotropic B Vitamins in Nerve Regeneration”. (source)
Carr, A.; et al. (2017). “Vitamin C and Immune Function”. (source)
Mousa, A.; et al. (2016). “Effect of vitamin D supplementation on inflammation: protocol for a systematic review”. (source)
Vormann, J. (2003). “Magnesium: nutrition and metabolism”. (source)
Prasad, A.; et al. (1996). “Zinc status and serum testosterone levels of healthy adults”. (source)
Tinggi, U. (2008). “Selenium: its role as antioxidant in human health”. (source)
Did Mohamed El Emam Compete In Too Many Bodybuilding Shows In 2021?
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Mohamed El Emam reflects back on his 2021 season and examines how doing six shows in a year hurt his chances more than helped.
Mohamed El Emam had quite the active bodybuilding season in 2021. He competed in six shows over the course of the year. This included some major shows such as the New York Pro and the Arnold Classic. He did consistently well, often placing in the top five for each competition. Yet he was never able to land that first place victory. In our latest GI Exclusive, Mohamed El Emam looks back on how competing in six shows might have hurt his chances for victory more than helped him.
Mohamed El Emam had an incredible drive to qualify and compete in the Mr. Olympia 2021. his drive was so fierce that he ended up coming in six competitions throughout the year. Ultimately, he did not compete at the Olympia competition. What was most frustrating is that El Emam’s physique is extremely promising and earned him a top five spot in nearly every competition of 2021. Still, the Mr. Olympia alluded him.
Looking back, Mohamed El Emam believes that he ultimately competed in too many shows. This left him less time for recovery and growth. It also gave him less time to reflect and adjust his methods properly for real change. The end result was a powerful physique but not necessarily the best one on stage. He stayed in the top five just enough times to keep hype and attention on him – but could not rise up for a victory.
This vicious cycle not only kept the fans hyped for each next competition – it kept Mohamed El Emam hyped as well. He was so close to earning the victory each time that he continued to jump back into the fray – believing that the very next one would be his shot.
In pro bodybuilding, competing in this many competitions is rare. While it does sometimes happen, there’s a reason why the top bodybuilding pros only compete twice – and often times only once – per year. Consider Big Ramy, the current Mr. Olympia champion. He has the ability to focus all year on one goal. One competition. Whereas someone like Mohamed El Emam has shorter term goals for each new competition he competed in. This splits up his focus.
Of course, the Mr. Olympia champion has the luxury of only competing once a year. He does not need to qualify, nor does he need to worry about prize money due to the heavy pay out of winning the previous year. Not to mention sponsorship opportunities that open up when you are the best in the world. Other rising bodybuilders don’t have that same luxury.
Looking back, Mohamed El Emam states that he probably should have started slowing down after the New York Pro. Given himself more time to adjust, grow, recover, and focus on something like the Arnold Classic. Ultimately, El Emam placed seventh at the Arnold Classic 2021. This was one of the few times he landed outside of the top five. This might be due to burnout from the previous five competitions. Although, it could also be due to a higher caliber lineup at the second biggest show of the year.
In either case, Mohamed El Emam has now learned his lesson and intends to slow things down. Sadly, he was also forced into slowing things down after a car accident in November put him into the hospital. While he is alive and well – he had stated he would be unable to compete for at least six months. An unexpected turn for sure and one that will certainly set him back.
But perhaps after recovery and a new found outlook on his bodybuilding plans and prep – he will return a new version of the Mohamed El Emam fans grew to love. It may not be in 2022 (we’ll see), but perhaps in 2023 El Emam will rise up with a new physique that places him as a threat in the Arnold Classic or Mr. Olympia. Only time will tell.
You can watch Mohamed El Emam’s full comments about his jam-packed year of competing by watching our latest GI Exclusive interview segment above.
Do Pull Ups Before Every Workout For Killer Arms
Start strong, end even stronger!
So it’s arm day. You’re going to do your usual workout, on your usual machines, with your usual enthusiasm, “This is hard but bearable, at least I can maintain”. But for those of you who are awake, or just tired of being asleep, we’ve got a quick fix to terrorize your arm day, and give it that well needed jolt it deserves.
The secret we are sharing here is to perform pullups before any other exercise during arm day. This will surely fire up those biceps, but also work to target other muscle groups to give you a well-rounded warmup and pump all at once. For those skeptical, this training program can be a game changer if you open your mind to it and commit to seeing big gains.
The program is broken into two sections, “A”, and “B”, and you attach it to the beginning of your arm day workout. Alternate days according to your workout. By following this instructions, you will really start to see great gains and something you can be proud of.
Program A: Do 50 pull-ups as fast as you can (strict as possible)
Program B: Do as many pull-ups as you can within 10 minutes
The Breakdown
While the workout is fairly straightforward there are common pitfalls you can make. Many builders get too overzealous and go too hard in the beginning. While this is admiral, the guts and glory approach can leave you with nothing in the tank to finish the set. You want to leave at least two bullets (pull-ups) in the chamber in order to get to your goal. Longevity is key here.
Another common mistake is staying with one grip. You can switch up grips as much as you’d like for this exercise and we recommend that you do. If you’re a pull-up God then go for it, bust out 50 under hands, strict.
For the rest of us, alternate your grip between underhand (biceps), neutral (palms facing each other; brachialis), and pronated (palms facing away from you: corachobrachialis).
You can also alternate between hand placements. Wide grip emphasize the shoulders as well as other back muscle, while the close grip involve the biceps more as they are in line with the shoulders, giving them slightly more stability.
If you’re feeling really froggy, try extreme close grips (triceps) or extreme wide grips to (traps) to really give you that superman feel. *Plus they look pretty cool when you’re doing them on the bar*
Note: This exercise tend to work best with builders who can do at least 8-10 strict pull-ups, so if you’re not there yet, you might want to concentrate on those first. If you’re doing 10-15 strict pull-ups or more you might want to add weight to get you to the 8-10 range. This will give you the endurance and strength gains you’re looking for.
Wrap Up
To be honest you can add this to the beginning or end of any upper body workout as it hits your lats, biceps, and shoulders in many different ways. Pullups are a great exercise to promote all sorts of crazy benefits especially when it comes to overall strength and added support. For whatever your respective sport may be, definitely consider adding pullups to your training program before arm day to enhance that much desired growth. Make this change and you won’t be disappointed with the results.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Best Male Fitness Athletes You Need To Follow on Instagram
Follow These Fitness Stars on Instagram
Instagram has become the go-to place for fitness enthusiasts to follow the best in the business. The sudden blowing up of the fitness scene on Instagram has given rise to some pseudo fitness gurus whom you should stay away from.
Following the right people on Instagram can help you in achieving your goals by acting as a daily dose of motivation. Not to mention, you can learn a ton about fitness from these athletes and apply it to your training and nutrition.
Yesterday we covered the top female fitness athletes you should follow on Instagram. Today we’re jumping to the other side with the top male athletes on Instagram to follow. Check it out!
Steve Cook
Steve Cook is a veteran and had a decent fan following before Instagram was a thing. Steve is one of the most humble fitness personalities and shares not only his fitness routines but also his personal life with his fans.
Simeon Panda
Simeon Panda is an alien from another planet. Panda has insane muscle mass and definition. Simeon is also a part of many collaboration videos where he can be seen lifting heavy weights with complete ease.
Bradley Martyn
Bradley Martyn can lift an insane amount of weights with near perfect form. Martyn is famous for performing crazy stunts like performing squats on a hoverboard, jumping out of swimming pools, squatting with girls on the barbell, etc.
Ulisses Jr.
Ulisses Jr. has one of the most shredded physiques in the fitness industry. Ulisses maintains his peeled look throughout the year. If you’re into ripped physiques and long hair, Ulisses is a must follow.
Joey Swoll
Joey Swoll is a Shredz athlete and has been with the company for ages. Swoll is known for sharing heartfelt messages with his fans. Joey has a symmetrical physique with broad shoulders, tiny waist, and huge legs.
Blessing Awodibu
Bodybuilding isn’t supposed to be boring, and Awodibu is the perfect example of it. Awodibu is one of the funniest bodybuilders on Instagram. Blessing Awodibu is no joke, he is a Pro Bodybuilder and is a 2X Arnold champion.
Kris Gethin
Kris Gethin is a renowned fitness athlete who believes in mileage as he does in knowledge. Kris owns the band Kaged Muscle which proves his knowledge about diet and nutrition, and his physique is the result of the mileage in the gym.
Mike Rashid
Mike Rashid is much more than a shredded physique. Rashid believes in developing and training the mind as much as he believes in working on his physique. Mike has an entrepreneurial side and owns his own supplement and apparel brands.
Cory Gregory
Cory Gregory is the co-founder of MusclePharm and Max Effort. Gregory brought the “Squat Every Day” challenge to the limelight. Cory also gives the “Dad bod” a whole new meaning.
Who is your favorite male fitness athlete on Instagram? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram