Tag: Bodybuilding
The Ultimate Pre-Exhaust Quad Workout for Strength & Size
Using the Pre-Exhaust Method to Unlock Gains
If you are a keen gym goer, it is likely you are in one of two camps – either you love training legs or absolutely dread it.It is imperative that we train all body parts equally – that means no skipping leg day! Completing tough leg sessions, regardless of whether you enjoy it or not, is a critical part of comprehensive strength training.
There is no denying that leg sessions are challenging enough already, however, there may be times where it is necessary to add even more intensity to your lower body sessions. The two most common reasons for increasing the intensity of these sessions is to allow you to move beyond a training plateau or to keep your training fresh and interesting.This article will provide detail on pre-exhaustion, it’s application and will also provide a pre-exhaust routine that can be used to improve quad strength & size.
Leg Day Exercise Selection
There are two types of exercises that make up the majority of strength training sessions – compound and isolation exercises.A combination of compound and isolation exercise is best for comprehensive strength and size development (1).A typical leg day session will focus on compound exercises initially; these are exercises that involve a great number of muscles and consequently allow you to lift heavy loads. Some examples of effective lower body compound exercises include the squat, deadlift, lunge and leg press.
On completion of a number of compound exercises, the session then ends with a couple of isolation exercises which are single-joint movements that target specific muscle groups. The leg extension, leg curl, and calf raise are all great examples of lower body isolation exercises.To effectively apply the pre-exhaust strategy, simply reverse the order of compound and isolation so that you start with an isolation exercise first before completing compounds (2).The purpose of this is to significantly fatigue a specific muscle group so that it becomes the weak link in the consequent compound lifts.Evidently, building fatigue through an isolation exercise will make the following compound exercises significantly more challenging.The pre-exhaust technique is great for targeting specific muscle groups. If you are aware that one muscle group is lagging behind or is weak, it may be an idea to utilize pre-exhaust.Therefore, to target and develop the quads you will first perform leg extensions and then follow it up with a range of compound moves such as squats, lunges, and presses. As a result, the quad will highly fatigue while the posterior chain (glutes, hamstrings & calves) remain relatively fresh.The method ensures that the quads will be worked maximally to bring about optimal adaptations without placing too much stress on other muscles.
Pre-Exhaust Training Considerations
By switching the order of the exercises, you will find that you are noticeably stronger with the pre-exhaust isolation exercise.Normally, the isolation exercises come last in the conventional leg sessions and therefore fatigue is a factor, but because you are completing the isolation first, the muscles are not fatigued.
Conversely, you will find that you are significantly weaker with the compound lifts – once again for the same reason. This certainly has it’s benefits and disadvantages.The benefit of this method is that you will be able to expose the quads to a greater load and stress than they are used to which will force them to adapt quickly.Although low reps and heavy weight are often prioritized in strength training, it is important to avoid low reps with the pre-exhaust method.
The reason for this is that with isolation exercises (specifically the leg extension and curl), lifting extremely heavy loads may put a large amount of stress through the knee joint (3).As a result, if lifting heavy loads for low reps, the chances of experiencing a serious injury to the knee are increased. Therefore, the recommendation for pre-exhaust exercise is to keep the weight light to moderate and aim for a higher rep range (8 reps or more).The biggest drawback to pre-exhaust training is that the amount of weight that you can shift with your compound movements will reduce.The weight that you normally use for squats, deadlifts, and presses is going to feel a lot heavier than normal due to the build-up of fatigue in the quads.In addition, building fatigue and getting the pump early on in the session may mean that you also find proprioceptive abilities (such as balance & coordination) to be a lot more challenging.
Therefore, it may be beneficial to substitute free weight exercises for machine-based exercises as they do not demand a great degree of balance and coordination.Once you have figured out what works best for you in terms of weight, reps, and equipment, you may find that the pre-exhaust technique actually reduces the amount of joint stress in the long run.As a result, you may find that a range of exercises that were previously “off-limits” and now much more manageable. A number of athletes and lifters who have lower body issues commonly use pre-exhaust routines so that they can use light loads yet still work to muscular failure.Therefore, for those who are unable to use heavy loads for whatever reason, pre-exhaust is recommended as it will allow for effective training while using lighter and safer loads.
When to Apply Pre-Exhaust
As mentioned earlier, there may be a couple of reasons why you may wish to incorporate the pre-exhaust method into your workouts.The main reason to use the pre-exhaust method is to stimulate new gains in strength and size. If you are at an intermediate or advanced stage with your training, there may be times where progress slows. This is because the body is at the stage where it can comfortably deal with the demands of training.Therefore, it is necessary to increase the amount of stress that the muscles experience in order for the adaptation process to begin once again.Utilizing advanced training techniques (like the pre-exhaust) into your workouts is one straightforward method that can be used to increase the demand placed on the muscles (4).If you are a strength training beginner, feel free to try out pre-exhaust however, be aware that it is not necessary to bring about change at your stage.Focusing on the basics will yield the best results for novices and advanced training methods such as pre-exhaust are typically not required.
The second reason why you may want to utilize pre-exhaust is to bring some variation to your training program.Performing the same exercises with the same number of sets and reps for months and months can become mundane and may negatively impact motivation levels as a result.Declining motivation can have an impact on exercise adherence which will then impact how quickly you improve.One of the best methods of maintaining motivation levels and adherence is to keep training interesting and enjoyable. Therefore, bringing in new training methods, exercises and set schemes can be useful.
Pre-Exhaust Quad Workout
You can add the following pre-exhaust quad workout into your training program or can adapt it to pre-exhaust the hamstrings or glutes instead.The following workout starts with leg extensions to isolate and pre-exhaust the quads before moving into conventional compound strength training exercises.The rep range is kept relatively moderate (with the majority of the sets between 6 – 12 reps) as lifting extremely heavy loads while in a fatigued state can be risky.
Exercise
Sets x Reps
Leg Extensions
3 x 8, 3 x 12
Leg Press
3 x 6-8
Hack Squat
3 x 6
Smith Machine Squat
3 x 10-12
Romanian Deadlift
4 x 10-12
Standing Calf Raises
2 x 12, 2 x 20
Workout Notes:
– Ensure you perform a full and comprehensive warm-up prior to beginning this routine. Perform a number of warm-up sets first and ensure you differentiate between warm-up sets and pre-exhaust sets.– To pre-exhaust the hamstrings rather than the quads, simply switch out the leg extension and replace it with the leg curl. – For the glutes, switch the leg extension out for either the cable pull-through or single leg glute kickback.– To add more fatigue to the targeted muscle, add a couple more sets of the first exercise. In this case, look to complete as many as 6 sets of leg extensions before moving onto your compounds.– Having completed the pre-exhaust sets, use a variety of compound exercises that will place a great demand on the body.– Always be willing to go a little lighter than normal or to switch to a machine-based version of the exercise – fatigue will be a real factor that will influence how you perform.– Select a weight that causes you to reach muscular failure by the time you have completed all the reps. Because your muscles are pre-fatigued, you will not lift the same amount of weight that you normally would.
Final Word
Providing that training is properly planned and executed, pre-exhaust is a great method that will heavily fatigue the target muscle and apply enough stress to bring about substantial changes in both strength and size.
References:
1-Gentil, Paulo; Soares, Saulo; Bottaro, Martim (2015-6). “Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy”. Asian Journal of Sports Medicine. 6 (2). doi:10.5812/asjsm.24057. ISSN 2008-000X. PMC 4592763. PMID 26446291.
2-Soares, Enrico Gori; Brown, Lee E.; Gomes, Willy Andrade; Corrêa, Daniel Alves; Serpa, Érica Paes; da Silva, Josinaldo Jarbas; Junior, Guanis de Barros Vilela; Fioravanti, Gustavo zorzi; Aoki, Marcelo Saldanha; Lopes, Charles Ricardo; Marchetti, Paulo Henrique (February 23, 2016). “Comparison Between Pre-Exhaustion and Traditional Exercise Order on Muscle Activation and Performance in Trained Men”. Journal of Sports Science & Medicine. 15 (1): 111–117. ISSN 1303-2968. PMC 4763829. PMID 26957933.
3-Grood, E. S.; Suntay, W. J.; Noyes, F. R.; Butler, D. L. (1984-06). “Biomechanics of the knee-extension exercise. Effect of cutting the anterior cruciate ligament”. The Journal of Bone and Joint Surgery. American Volume. 66 (5): 725–734. ISSN 0021-9355. PMID 6725319.
4-Wallace, William; Ugrinowitsch, Carlos; Stefan, Matt; Rauch, Jacob; Barakat, Christopher; Shields, Kevin; Barninger, Andrew; Barroso, Renato; De Souza, Eduardo O. (January 6, 2019). “Repeated Bouts of Advanced Strength Training Techniques: Effects on Volume Load, Metabolic Responses, and Muscle Activation in Trained Individuals”. Sports. 7 (1). doi:10.3390/sports7010014. ISSN 2075-4663. PMC 6359665. PMID 30621334.
These Are The Sexiest Male Body Parts As Rated By Women
These Are The Sexiest Male Body parts As Rated By Women
Many of us get a gym membership so we can impress the women around us. Women can be the inspiration to lose those extra kilos or pack on some muscle mass. No matter how much you would want to deny it, but a fit bod will always beat a dad bod.
Researchers at Western Illinois University conducted a study where they asked several women to rate the sexiest muscles on a man. While we could have guessed a few of these body parts, some are completely shocking. These are the results of the not-so-surprising study.
1. Abs
There are no surprises here. Abs were rated the sexiest male body part by women. Having a shredded midsection adds to the overall aesthetics of your physique. They are so much more important if you’re planning to hit the beach with your lady love.
While abs are the sexiest muscle on a man, they aren’t easy to obtain. It takes discipline in your diet and training to achieve them. Follow this ab workout to get on the radar of women with your chiseled midriff.
2. Biceps
Biceps have been the symbol of strength and machoism for centuries. If you want to impress a woman with your muscles, there is no way you can do it with skinny arms. Chances are you already know this and are working on your guns.
The Governator Arnold Schwarzenegger referred to his biceps as mountains. You need to follow the same approach to build sleeve-ripping pythons. Turn your skinny arms into mountains with this bicep workout.
3. Chest
A broad chest is hard to develop, and there are only a few other things women appreciate more than chiseled pecs on a man. A full and muscular chest is what separates the men from the boys.
Your chest workouts should be a mixture of compound and isolation exercises. Compound exercises add to the size of your chest while isolation exercises add definition. Follow this Bradley Martyn chest workout for insane gains.
4. Obliques
Most people overlook training their obliques. Their core workouts consist only of ab exercises. Your midriff cannot be deemed complete without well-defined obliques. Obliques are the fish gills like muscles at the sides of your abs.
Women rated obliques as the fourth sexiest muscle on a man, and this should be reason enough to start training them. 10-minutes of oblique training during an ab workout is enough to add definition to your midsection.
5. Triceps
A pair of shredded arms gives women the surety you can hunt for them and keep them safe and warm. Although your triceps don’t get the same attention as your biceps, they make up two-thirds of your arms.
You can’t afford to slack off during your triceps training. Your triceps should look like a horse kicked you in the back of your arms. Training your triceps isn’t about lifting heavy weights as much as it is about focusing on achieving muscle failure.
6. Butt
We didn’t expect glutes to be on the list of the sexiest male body parts. We’re sure well shaped and sized butts would be one of the top two body parts on the list if men would have taken this same test.
If you have been skipping your leg days, this should be a wake-up call for you. Apart from the usual squats and deadlifts, you should be focusing on glute building exercises like the donkey kickbacks and reverse abductor presses to work on your rear.
Do you agree with the women on the sexiest male body parts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Natural Bodybuilder’s New Year’s Resolution: Win 7 Titles in the 2022 Natural Bodybuilding Season
Luke Francis Trainor wants to win 7 gold medals in the 2022 natural bodybuilding season.
With 2022 underway, everyone has New Year’s resolutions. Some big, some small. And Luke Francis Trainor, a Professional Natural Bodybuilding Association (PNBA), is not shying away from accomplishing big things this year. This PNBA pro natural bodybuilder plans to win seven gold medals in the 2022 natural bodybuilding season. So how does he plan to do this exactly? He’s looking to add mass to crucial areas of his body. On Instagram (IG), Luke Francis Trainor said:
“Gaining size in the right places for the Natty Bodybuilding Season in 2022
I have 7 titles to Win this year and no less“
As Trainor heads toward a new age decade turning 50 this year, he sets the bar high for his endeavors. First, he wants his gold medal count to match his age. He proclaimed:
“My Goal for 2022
I want and will be busting ass to achieve 7 x 1st Place Victories
to bring my total to 50
I turn 50 years of age this August so i want the 50 at 50 Dream”
Age is Just a Number
If that seems like an impossible task to you because of his age, think again. Claire Burton, Women’s Physique 2021 Natural Olympia champion, had her best natural bodybuilding year yet after turning 50.
And Trainor isn’t messing around. Most people were indulging in food and drinks this holiday season. But he started his new year goals early. He stated in an IG post on December 27, 2021:
“Unlike most the only thing i am doing for Christmas and New Years is sticking to my diet and training plan until i win what i want come 2022 A [sic] season”
You can see him flexing his physique in the post below.
https://www.instagram.com/p/CYQEeRBvj0b/?utm_source=ig_web_copy_link
Luke Francis Trainor competes in the Men’s Physique division. This division is no walk in the park, though. It’s filled with elite contenders, including former champion and Hall of Fame Inductee Jon Tsiu and 2018 champion Colin Congo. And of course, none other than William Long – the reigning Men’s Physique Natural Olympia champ and first natural bodybuilder to sign a multi-media deal.
2022 Natural Bodybuilding Season Workouts
On IG, Luke Francis Trainor is hitting his legs hard. You can find him doing many leg movements recently, including seated calf raises, leg extensions, smith machine squats, and leg presses.
Although skipping leg days seem to be the move for gym-goers, this natural bodybuilder explains why you should never miss leg day (click the link).
Below is an IG clip of Trainor performing a calf exercise.
https://www.instagram.com/p/CYTSeCVPelw/?utm_source=ig_web_copy_link
WADA
Natural bodybuilding levels the playing field. Most bodybuilding leagues will not endorse drugs in the sport, but they don’t have a metric to prevent it either. Natural bodybuilding leagues do since that’s what makes the sport natural, after all. However, only one institution – the International Natural Bodybuilding Association (INBA)/PNBA uses the best drug testing laboratories available – via World Anti-Doping Agency (WADA).
You can see the initial 2022 INBA PNBA schedule via this link.
Generation Iron wishes Luke Francis Trainor the best of luck in his 2022 endeavors!
Follow us on Instagram, Facebook, and Twitter to learn the workouts natural bodybuilders do!
Watch Iranian Hulk Fight Group Of Men In Preparation For Martyn Ford Boxing Match
Image via @sajadgharibiofficial Instagram
Iranian bodybuilder, Sajad Gharibi aka “Iranian Hulk,” prepares for a boxing match with colossal 6-foot-8-inches, Martyn Ford.
Instead of David vs. Goliath, picture two Goliath’s going head-to-head in a blood-soaked onslaught. Well, the blockbuster fight between Sajad Gharibi and Martyn Ford may make this come to fruition. Sajad Gharibi is set to fight Martyn Ford in London on April 2, 2022.
Sajad Gharibi, aka “Iranian Hulk,” is a superstar Iranian bodybuilder. And his opponent, Martyn Ford, also carries the spotlight with him. Ford is a prominent actor you’ve may have seen on the silver screen, most prominently known for his roles in Kingsman: The Golden Circle and Fast and Furious 9. Some dubb him as the “scariest man on the planet.”
One’s a famous bodybuilder, and the other’s a renowned strongman/bodybuilder gone movie star. So determining which one will win is a challenging quest. But one’s thing for sure – they’re both mammoths!
How Big Are These Behemoths?
Sajad Gharibi is shy of 400 pounds weighing in at 390 pounds! However, Martyn Ford is no little person either, standing at a gigantic 6 feet 8 inches tall. This gives him a tremendous half a foot height advantage over the 6 feet 2 inches Gharibi. Although, Gharibi weighs close to a 100 pounds more than Ford, who still hovers over 300 pounds. Of course, they could come in a bit trimmer as the eve of the boxing match approaches.
Training
Neither contender has ever fought a professional fight before. But they don’t seem to be taking the bout lightly, though. Both contenders appear to be prepping for the competition seriously as they show off their training styles on social media. With only four months out from the fight, their training has intensified.
Below is an Instagram (IG) video of Martyn Ford vigorously bashing a hedge slammer against a tire combined with intense rope slams.
Ford is also training with Eddie Hall – the former World’s Strongest Man and claims to have trained in MMA over the years.
Sajad Gharibi is shown taking a slightly more combative approach in the IG video below, as he fends off multiple sparring partners.
He’s also seen punching concrete walls, ripping melons, and bending metals in other training clips.
Although Gharibi seems to be capable of defending himself from these men through a series of trips, throws, and grabs, it’s interesting to see how this will translate into boxing. Grappling isn’t allowed in boxing – ask Jake Paul.
Squash Beef
There seems to be some beef between the two. Ford frankly says things are personal for him now, and Gharibi and his team have said some things that can’t be taken back.
Gharibi mocks Ford on social media, saying:
“Hey pretty boy Enjoy your remaining days.
I will come to London”
Ford doesn’t seem to show any fear, though. He responded:
“While he’s bending spanners, punching walls, cutting bones and chewing crayons … I will put myself through the most vigorous fight camp EVER … I will PROVE to a lot of people what I’m about that night.”
This fight is finally coming into existence after years of speculation between the two. Fans question some of their unorthodox training methods and search for a shared inquiry: how well does each competitor’s training translate to boxing, and who will win?
Let us know which titan you think will pull through in the social comments section.
Follow Generation Iron on Instagram, Facebook, and Twitter for the latest news on bodybuilders!
Q&A With IFBB Pro Dennis ‘The Menace’ James On Training & More
Photo via @bigdjames Instagram
Today we’re sitting down with former Olympia competitor Dennis ‘The Menace’ James.
Dennis James is a former top tier IFBB professional bodybuilder and is now a coach to many high-profile athletes such as Mr. Olympia Big Ramy. We’ll talk about the training, nutrition and supplement protocols that Dennis uses with his clients.
Photo via @bigdjames Instagram
About Dennis James
Dennis James is a former professional bodybuilder born in Germany. He was always active and started training at a young age. But when he was 18-years old, he started bodybuilding and his training went to a whole new level. He competed at Mr. Olympia seven times and proved he had what it took to be the best in the world. He has been featured in many magazines and his social media presence is massive. His relationship with two-time Olympia Champ Big Ramy also brings increased notoriety as he continues to promote the sport of bodybuilding while inspiring others so they can succeed as he has.
Q&A With Dennis James
We sat down with Dennis James to talk about his training, nutrition, and supplement protocols that he uses with himself and his clients. Someone as knowledgeable as Dennis can greatly help your gains by offering only the best guidance.
Generation Iron: Hi Dennis James. Thanks for taking the time to talk with us today. Before we get into the Q/A session, I wanted to complement you on how great Big Ramy looked at the Mr. Olympia!
Dennis James: Thank you for the kind words. Big Ramy is like a brother to me. It’s a privilege to coach him.
Generation Iron: You have a fantastic reputation as one of the best bodybuilding coaches around. Does coaching come naturally for you?
Dennis James: People often forget that I competed as a professional bodybuilder for over 10 years. I’m dating myself now, but I turned pro back in 1998. Throughout the years I’ve learned from trial and error what works and what doesn’t. Coaching becomes very easy with that much experience.
Generation Iron: Wow! I didn’t realize you were such a veteran of the sport. Do you still follow a lot of the same training and nutrition principles?
Dennis James: Yes. I’ve always believed in the fundamentals. It’s easy to get distracted with fancy looking machines and tasty sounding protein bars but free weights and real food is what builds quality muscle.
Generation Iron: That makes a lot of sense. What did your diet look like when you were competing?
Dennis James: I always followed a high carbohydrate, moderate protein and low-fat diet. I feel that a lot of bodybuilders go overboard with the protein. Anything over 1g/pound of bodyweight isn’t needed. Too much protein causes poor digestion and a distended stomach.
Photo via @bigdjames Instagram
Generation Iron: You were always known as having a very small waist for such a large bodybuilder. Would you say that keeping your protein low is one of the ways you were able to achieve that?
Dennis James: 100%. I also trained abs every single day. A lot of new bodybuilders don’t train abs and that never made sense to me. Regularly training the abdominals keeps the waist tight and toned.
Generation Iron: Let’s talk about your training then! How many days per week did you train?
Dennis James: I always trained 6 days per week with Sundays completely off. Sunday was always family time for me.
Generation Iron: What was your training split?
Dennis James: Push/Pull/Legs. Repeat. I trained each body part twice per week. Except abs and calves, which I trained every day.
Generation Iron: How about your workouts? Did you train high volume?
Dennis James: I always trained hard and heavy. When people asked if I trained high volume or high intensity, I always replied ‘both!’ lol.
Generation Iron: Last question before we close off; how did you change your diet and training after retiring from competing?
Dennis James: Great question. I slowly transitioned into a less strict program. I still eat and train like a bodybuilder but I only workout 4 days per week and I eat much less food. I still follow the fundamental principles of nutrition, but I eat much more fruits and vegetables now that my focus is health and longevity
Generation Iron: That’s good advice! Do you have any closing remarks for our fans before we sign off?
Dennis James: Remember that your body needs time to build muscle. There are no secrets and no magic pills. It takes dedication to build a beautiful physique. As the saying goes ‘Rome wasn’t built in a day!’
Best Supplements To Take For Gains
When it comes to building muscle and seeing the right gains, having the best supplements on your shelf is imperative. The right products can be game changers for your health and performance. Looking to protein powders, pre-workouts, and BCAAs can provide for those pre-, mid-, and post-workout needs. Other supplements to definitely consider are super greens and multivitamins as these will boost your health immensely.
Wrap Up
Dennis James is an accomplished bodybuilder and coach who knows what needs to be done in order to see real success. This Q&A will hopefully be exactly what you need to succeed as we talk about training, nutrition, and supplementation to give you the best gains for yourself. We thank Dennis for taking the time and giving us great advice on how to boost our own gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Dennis James Instagram
Milos Sarcev On His Plan To Transform Regan Grimes Into Mr. Olympia
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How Milos Sarcev completely overhauled Regan Grimes’ prep to transform him into a real threat to the Mr. Olympia throne.
Over the past month or so, Regan Grimes has been making headlines for his impressive physique updates. These came shortly after it was announced he would be working with Milos Sarcev as his coach. The plan? To upgrade Grimes’ physique into the next Mr. Olympia champion. The early results certainly look promising. In our latest GI Exclusive, Milos Sarcev explains his plan step-by-step on how he’s radically transforming Regan Grimes into a more powerful Mr. Olympia contender.
Milos Sarcev is a legendary bodybuilder in his own right and in his later years has become known as a legendary trainer and coach. It was announced in 2021 that he would be taking on Regan Grimes as one of his athletes. This caused quite some buzz as Grimes is already considered a promising athlete in the sport. The buzz only intensified after physique update videos and images started popping up at the end of the year. Regan Grimes appeared to improve his mass drastically.
We had an opportunity to reconnect with Milos Sarcev via video chat recently – and we dove in deep about his decision to start training Regan Grimes. As previously mentioned, Grimes has had much hype behind him over the past few years. He was also earlier featured in our feature film Generation Iron 3. Yet despite this hype, he found himself placing 15th at the Mr. Olympia in 2021 and 2020. What happened? And what needs to change?
A major shake up in coaches seems to signal Regan Grimes is ready to overhaul his tactics. And Milos Sarcev seems to agree that a lot needs to change. Not because Grimes is disappointing in his current state. On the contrary, he shows so much promise – it simply needs new direction towards success.
“Many coaches, many bodybuilders, accept mediocrity or just doing what is expected of what they [judges] think,” Milos Sarcev states in our interview regarding bodybuilding prep and coaches. He continues, “They never really give a thought how to maximize every aspect. Every aspect.”
Milos Sarcev then reveals that upon starting to coach Regan Grimes, he asked what his posing routine plan was. Grimes admitted he had no prepared posing routine. He just did the mandatories. This both shocked and did not shock Milos. He believes that majority of Men’s Open bodybuilders simply do the mandatories. Which means Grimes certainly needs to take advantage of that and wow the judges with a pre-planned posing routine.
This is the kind of “maximize everything” mentality that Milos Sarcev plans to bring to Regan Grimes’ bodybuilding career. Sarcev gets even more granular – asking Grimes to explain how much he knows how to properly hit an ab pose and how to showcase legs properly. Not just the general mandatories – but the technical skill down to the very last detail.
Milos Sarcev provides another example of how he’s overhauling Regan Grimes’ bodybuilding prep. Sarcev deeply questioned Grimes about his diet and explains that most bodybuilders follow the same basic philosophy behind dieting. But bodybuilders can get tested to know much more specific detail about their body and their metabolic rate. It’s that kind of maximized detail that Sarcev will ensure Grimes focuses on under his training.
It’s often said that a successful bodybuilder runs their body like a high end powerful car or machine. Milos Sarcev seems to take this nearly literally. Every aspect of Regan Grimes’ training, dieting, and posing are being examined under a microscope. No stone is being left unturned. And Sarcev believes this tactic will turn Regan Grimes into a true Mr. Olympia champion within the upcoming years.
You can watch Milos Sarcev go into in-depth detail about his plans for Regan Grimes in our latest GI Exclusive interview segment above!
The 10 Best Band Exercises
Best Resistance Band Exercises You Should Be Doing
The resistance band exercises are some of the most undervalued and underutilized exercises. Bands are one of the few types of training equipment which change its resistance level at different positions throughout an exercise’s range of motion.
A band will add resistance as its being extended and will reduce the added tension as it returns to the starting position. A resistance band’s variable resistance property is fantastic in improving your weak muscle groups and building explosive strength.
MORE: Check out our list of the Best Resistance Bands here!
Assisted Pull-Ups
If you’re a fitness noob and can’t do a pull-up, the baned pull-ups are an incredibly effective way of building upper body strength. You might need different types of bands for different exercises. You should reduce the band strength as you get better at the pull-ups.
Banded Push-Ups
The banded push-ups are the only push-up variation which allows you to have constant tension on your pectoral muscles throughout the movement. You can change the resistance of the bands by grabbing them at different lengths.
Bicep Curls
You could train virtually every muscle group using the resistance bands which leaves you with no excuses to ever miss a workout. The bicep curls are a simple exercise which can help in building definition in your guns.
Wood Choppers
Performing banded ab exercises can leave your midsection sore for days. Tie one end of the band at waist height to a vertical bar and grab the other end with both your hands. You should stretch out your arms to the sides at the starting point of the movement. Turn to the other side while breathing out and squeezing your abs. Return to the starting position and repeat for recommended reps.
Chest Flyes
Attach a resistance band to a pole and mimic the movement of the cable chest flyes. You should pause and squeeze your muscles with every rep while performing the exercises mentioned on the list.
Banded Leg Press
The resistance band use is limited by your imagination. You can add the bands to machines and put additional tension on your muscles. The banded leg press machine will have the highest tension at the top of the movement and the least at the bottom.
Tricep Extensions
Although the triceps is one-half of your arms, they don’t get the same love as the bis. Doing the banded tricep extensions will fill your tris with blood and lactic acid. You could perform variations like the standing, overhead, and bent over tricep extensions with the resistance bands.
Banded Bench Press
The banded bench press is an advanced exercise and should only be attempted by seasoned lifters. The resistance bands bring your core into action. As a result, your muscle stabilizers grow stronger.
Squats
In the big three compound lifts (bench press, squats, and deadlifts), you can keep one end of the band planted on the floor by tying it around a heavy dumbbell. The other end should be wrapped around the barbell.
Shoulder Front Raises
Performing the banded shoulder front raises will annihilate your anterior deltoids by keeping them under constant tension. We highly recommend adding resistance band exercises to your training routine as they can take your gains to the next level.
Which is your favorite resistance band 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.
When To Take BCAA Supplements For The Best Results
When To Take BCAA Supplements
BCAAs are arguably one of the most mysterious supplements. While many people know about the existence of BCAAs, they don’t know what they do. BCAAs are an incredibly effective supplement when taken at the right time and in the right amount.
Branched Chained Amino Acids (BCAAs) got their name because, from a chemical structure standpoint, they have forked outcroppings which look like a branch. Leucine, isoleucine, and valine are the three essential amino acids forming BCAAs.
In a study, the trained triathlete who consumed BCAA supplements for eight weeks gained about twice as much muscle mass and strength as compared to the athletes who only took a whey protein supplement without additional BCAAs. The results rely a lot on the time you consume the supplement so you should know when to take BCAA supplements.
One BCAA supplement to consider is National Bodybuilding Co. Pro Contest BCAA which won GI Supplement Awards for Best Post-Workout. With a great 2:1:1 ratio, this BCAA supplement can boost athletic endurance and reduce fatigue while also optimizing muscle growth and stop muscle breakdown. A simple formula with naturally sourced ingredients, this supplement is definitely one to try.
Check out National Bodybuilding Co. Pro Contest BCAA here. You can also check out the top BCAA Supplements for Recovery here.
Difference Between Amino Acids and Branched Chained Amino Acids
Most people have a hard time differentiating between amino acids and branched chained amino acids. Both these supplements are processed uniquely by your body and have different effects on your physique. Understanding the difference between them can tell you when to take BCAA supplements.
As you probably already know, your muscles are made up of protein. Protein is further made up of amino acids which look like a pearl necklace. If you want to build muscle, you want this pearl necklace to get bigger so your body can make more protein. This process of converting amino acids into protein is known as protein synthesis.
The BCAAs are indispensable components in the aforementioned process of converting amino acids into protein. They act as the building blocks for building muscle. Each of the three branched chained amino acids plays a vital role in this process.
When you consume amino acids, they go directly to your liver. In the liver, they are either converted into fuel to be used as energy by your body or are passed for building and repairing muscle. Your muscles will only receive the amino acids if they’re not converted into energy.
BCAAs are treated differently. They are not sent to the liver and head straight to your muscles where the muscles use them as fuel or to build and repair themselves. This is the reason BCAAs have grown in popularity in the bodybuilding community.
Role of The Three Amino Acids
Why and when to take BCAA supplements has a lot to do with the role they play in bodybuilding. Apart from being effective at muscle growth, BCAAs help in delaying fatigue during your workouts, boost fat loss and supports strength and mental focus. Each of the three essential amino acids plays a specific role in the supplement.
Leucine
Leucine helps with protein synthesis and leads to muscle growth. Leucine is the main essential amino acid which starts the process of combining amino acids to produce muscle protein.
Leucine also boosts insulin levels which are an anabolic hormone which further stimulates protein synthesis. Furthermore, it boosts growth hormone which promoted muscle growth and reduces cortisol levels which break down muscle.
Isoleucine
It is a known fact protein synthesis can help fight body fat. BCAAs increase the protein synthesis in your body which in turn increases your energy expenditure so much that it helps in burning body fat.
Isoleucine activates special receptors known as PPAR which increase the fat burning process in your body and inhibit fat storage. When you supplement with isoleucine, your body starts using the stored fats as fuel.
Valine
The amino acid tryptophan is responsible for producing serotonin which signals to the brain that the body is fatigued. The BCAA valine actively competes with tryptophan for entry into the brain.
Consuming valine before a workout can delay fatigue and reduce the amount of tryptophan in your brain. This shows that BCAAs don’t only improve your body function, but also your mental capabilities. They help you stay sharper and improve your cognitive abilities.
This Is When To Take BCAA Supplements For The Best Results
Before a Workout
BCAAs are a great supplement to be taken before a workout. BCAAs help in breaking down fat to release energy which can help you get more out of your workouts. You should also consume BCAAs first thing on waking up since you’re in a fasted state and BCAAs helps in preventing the breaking down of muscle.
During a Workout
BCAAs can help you during your workout by supplying constant energy. It also helps with delaying fatigue so you can make the most of your time in the gym. BCAA supplements can also improve your mental focus during your workouts.
After a Workout
BCAAs help with muscle repair and recovery. They’re a must with a post-workout shake or after a post-workout meal. BCAAs can speed up the protein synthesis in your muscles and help them heal and grow faster.
Dosage
You should take anywhere between 3-5 servings of a BCAA supplement throughout the day. Each serving should not be less than five grams. Sipping on BCAAs throughout your day can promote muscle growth, speed up recovery and reduce muscle soreness.
Do you supplement with BCAA? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Reigning Wheelchair Natural Olympia Champion Details Transformation as a Diabetic
Matt Morton trains more innovative as a type-2 diabetes Natural Olympia champion.
Trials and tribulations are part of life. But overcoming them is normalcy for champions. Despite any challenges, Professional Natural Bodybuilding Association (PNBA) champion, Matt Morton, demonstrates that an intelligent training plan can get you far in natural bodybuilding. Matt Morton, PNBA Natural Olympia wheelchair champion and Disabled United States Marine Corps (USMC) Veteran, has type-2 diabetes. So he had to tailor his training and nutrition regimen to prep for competition. In an Instagram (IG) post, Morton said:
“Being a type-2 diabetic I had to be smarter about contest prep.”
You can see his complete statement and transformation pictures below.
https://www.instagram.com/p/CYNKN0ZJM5s/?utm_source=ig_web_copy_link
Matt Morton’s Workouts
Part of Matt Morton’s innovative training protocol includes supersets. With supersets – two different exercises targeting two opposing muscle groups performed subsequently with no rest – you can save time and increase the intensity of your workouts. For example, he likes to superset cable reverse fly with dumbbell shoulder press. He also incorporates incline dumbbell bench press. This movement targets more of your upper chest, which will build you a stout upper body. Additionally, to develop killer shoulders, Morton includes dumbbell Arnold press. Dumbbell Arnold presses targets all three of your deltoid muscles – posterior, lateral, and anterior -, and put your shoulders on fire.
You can see an IG video of Morton performing dumbbell bicep curls, dumbbell single-arm tricep extension, and dumbbell Arnold press below.
https://www.instagram.com/tv/CXCVgxnpnZC/?utm_source=ig_web_copy_link
Matt Morton says:
“Everyone wants results. However, many people are not consistent with diet & training.”
Consistency and proper supplementation go a long way. Morton praises One Nation Nutrition as his supplement of choice.
PNBA/INBA’s Cornerstone in Natural Bodybuilding
The sport of natural bodybuilding requires competitors to get drug tested. There are many natural bodybuilding leagues. However, there’s one that separates from the herd – PNBA/International Natural Bodybuilding Association (INBA). This federation detects any substance unnoticed in other drug testing methods. That’s because they use the World Anti-Doping Agency (WADA), which only tests their athletes through premier laboratories.
Unfortunately, other natural bodybuilding leagues don’t use WADA, so athletes may be using a substance they’re unaware is a performance-enhancing substance. For example, the 2021 Natural Olympia Women’s Bodybuilding champion recently failed a drug test administered at Natural Olympia. However, she claims she was oblivious of the banned substance since she passed the drug test screening in a different natural bodybuilding league.
Still, some skeptics voice that you can still beat the WADA drug test. WADA is superior for a reason, and it isn’t cheap. Although the INBA/PNBA leagues claim to drug test their athletes in and out of season, administering more frequent tests gets costly.
Reaching your health and fitness goals with diabetes comes with obstacles. Still, Matt Morton has gone above and beyond showing how smart training can reap any fitness goal you want, including being a natural bodybuilding champion.
Generation Iron would like to congratulate Matt Morton on his outstanding 2021 year. We’d also like to thank you for your service and wish you the best of luck in 2022!
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Cedric McMillan Gives Physique Update Ahead Of Arnold Classic
Cedric McMillan is looking shredded in preparation for the Arnold Classic.
Cedric McMillan is not a competitor that uses social media too often to share physique updates. Just nine weeks out of the 2022 Arnold Classic, McMillan decided to show his fans his recent progression heading into the new year.
On Sunday, McMillan took to Instagram to post a video going through some poses in the gym. He is looking shredded as he prepares to get back on stage during the second biggest bodybuilding show of the year. The Arnold Classic will return to Columbus, OH on March 3-6.
“Alot of us pros don’t post as we start prep and progress, I think its because we don’t wanna deal with being over-analyzed by some dudes sitting on the toilet scrolling instagram haha. My anxiety is so bad I get nervous about even sending progress to a coach, or even just recording and looking at myself! I’ve done whole preps without making pics or videos! So this is an attempt to overcome a challenge. So here critics, enjoy this meal haha and remember as we all get ready for the @arnoldsports we need u to let us know how good or bad u think we are?”
It is a positive sight to see Cedric McMillan back to looking massive after a recent string of health issues. In 2020, McMillan suffered a broken collarbone that kept him out of the Olympia. More recently, McMillan had a long road back after contracting COVID-19. He was hospitalized and lost nearly 30 pounds.
While in the hospital, McMillan lost weight from the virus but was determined to defeat it and get back to competition. He took the stage during the Legion Sports Pro in October. McMillan was not part of the first callout and did not return to stage for the final round. McMillan was then scheduled to appear during the Egypt’s KO Pro show but did not make it.
Now, Cedric McMillan looks like he is in competition shape and ready to make an impact at the Arnold Classic. He was present at the event last year but was heard on commentary rather than competing on stage.
This is a chance for McMillan to prove that he can still compete with the best in the world. One thing we know is that the raw grit ad determination is still there for one of the biggest names in the sport.
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