Tag: Bodybuilding
The Ultimate Guide To The Upright Row
Developing Strength And Size In The Back and Shoulders
For years, the upright row has been used by strength, power, and fitness athletes in order to develop back and shoulder strength and size.
While the exercise itself is fairly straightforward, if performed incorrectly it may inhibit your progress or, even worse, lead to injury.
This comprehensive guide will provide all the detail you require to allow you to perform the upright row safely and effectively.
Three-Step Guide To Performing The Upright Row
While dumbbells, kettlebells, bands, and cables can all be used for the upright row, the following technique is specifically for a barbell upright row.
Work through the following three steps to perform the perfect upright row.
1) Pick Your Grip
Before you even lift the bar from the floor, you need to determine which grip you are going to use.
A wider grip on the bar will emphasize the posterior deltoids while a narrower grip will target the trapezius muscle and biceps to a greater degree (1).
For those who wish to get the best of both worlds, use a grip that is approximately three inches wider than shoulder-width.
Ideally, you should select the grip that is most applicable to you and any sport you participate in. For example, weightlifters should consider using clean and snatch grips when performing the upright row.
2) Stand With The Bar
Once you have gripped the bar, lift the bar up to the hips and stand up tall. When lifting any heavy object from the floor, it’s important to lift the chest and keep the core engaged.
Once standing, think about pulling the shoulder blades back and down all while maintaining a tall chest and braced core.
Focus on squeezing the barbell tightly so that the knuckles stay pointed down and the elbows flare out slightly. This will allow you to pull the elbows upward with greater efficiency.
3) Drive The Elbows Up
Powerfully drive the elbows up and slightly out all while keeping the bar as tight to the body as possible.
Letting the bar drift away from the body will interfere with the path of the elbows and will likely cause them to move backward rather than staying over the wrists.
Ensure that you do not excessively load the bar. Use a weight that allows you to use a full range of motion and control the eccentric (lowering) phase.
Upright Row Benefits
The upright row is associated with a number of benefits that will be discussed in the below section.
1) Increasing Shoulder Strength and Hypertrophy
The most obvious benefit of the upright row is increasing strength and size in the shoulders as the movement recruits a variety of muscles around the shoulder joint.
Therefore, for those who aspire to increase shoulder strength or size, pressing abilities, or general strength, the upright row is a great option.
To maximize strength development, it is critical that the technique used is high-quality. Failing to prioritize form may interfere with time under tension and muscle activation thus inhibiting progress.
2) Targeting The Traps
The trapezius muscles play a key role in a number of compound exercises such as the deadlift, squat, and pressing exercising. Having large traps is also a physical feature that many desire.
These muscles are specifically targeted during the upright row and regularly performing this exercise can lead to significant improvements in trap strength and size.
To maximize trap development, use a narrower grip as a wider grip will place more demand on the posterior delts.
3) Enhance Clean and Snatch Performance
In the second pull during the clean and snatch, the lifter must replicate a motion that is not dissimilar to the upright row.
They must explosively pull the bar upwards by elevating the shoulders and elbows all while keeping it tight to the body.
Therefore, becoming proficient at the upright row may transfer directly to a stronger, more efficient second pull during the clean and snatch.
Upright Row Muscles Worked
As highlighted, the upright row specifically targets the shoulder muscles. However, there are many other muscles that must engage to allow the elbows to be pulled upward.
The muscles worked in an upright row include:
Deltoids (anterior, lateral, and posterior)
Trapezius
Rhomboids
Biceps
Who Should Perform Upright Rows?
Before loading the exercise it is crucial to assess whether or not the lifter can successfully elevate the hands while keeping them close to the body without experiencing pain or asymmetry.
Performing the upright row with poor form has been associated with shoulder impingement (2), therefore, caution is required and form must always be the top priority.
While anyone can really perform upright rows, there are specific populations that may gain greatly from them.
1) Powerlifters
Increasing the strength and size of the upper back and shoulders may translate to a better performance with the squat, deadlift, and bench press.
2) Strongmen
The vast majority of strongmen events require a large degree of upper back and shoulder strength. Consequently, the upright row can be used as an accessory to facilitate strength performance.
3) Olympic Lifters
As briefly touched on, there are similarities between the upright row and the Olympic lifts. Practicing the upright row regularly will not only increase strength but will also reinforce the correct movement patterns.
Upright Row Programming Considerations
The load and volume that you perform will determine the fitness component that you predominantly develop.
If you are looking to increase strength, focus on heavier weight and lower reps as studies have consistently shown this to be most effective (3). 4-6 sets of 3-8 repetitions will suffice.
Extremely heavy loads and low reps (1-3) are not recommended as this may lead to the breakdown of form and injury.
For muscle growth, muscle fatigue and time under tension appear to be influential factors (4). Therefore, utilizing a slightly higher rep range may help you achieve this. Focus on 3-5 sets of 8-15 reps.
When performing upright rows for size, concentrate on the muscular contractions and look to increase time under tension as much as possible. Moderate weight is often best for this.
Upright Row Variations
This section will provide five excellent upright row variations that will allow you to maximize upper back and shoulder development.
1) Narrow Upright Row
As mentioned, assuming a narrower grip on the bar will place a greater demand on the traps. Therefore, to optimize trap development, the narrow grip variation is recommended.
As the name suggests, this variation simply involves reducing the distance between the two hands. However, be wary that this variation may place additional stress on the wrists and shoulder if done incorrectly.
2) Clean Grip Upright Row
When performing a clean, the hands are placed on the bar slightly wider than shoulder-width. Therefore, for the clean grip upright row, simply replicate this grip.
For any lifter who regularly performs cleans, this variation may help to improve the second pull both in terms of power production and movement.
3) Snatch Grip Upright Row
The snatch has a much wider grip than the clean. While each lifter’s hand position will likely differ, the grip should be wide enough so that the bar sits at the crease of the hips.
Once the bar is in this position, simply perform an upright row. Because this grip is much wider, there is a greater emphasis on the posterior deltoids.
4) Band or Cable Upright Row
While barbells are excellent resistance training tools, they aren’t the only ones. Bands and cable are superb tools that can accelerate strength development.
One of the biggest benefits associated with bands and cables is that they sustain tension on the muscle throughout the entirety of the movement.
5) Dumbbell Upright Row
Although it is typically possible to lift a heavier weight with a barbell in comparison to a dumbbell, barbells may mask strength imbalances.
Using two individual dumbbells, however, will firstly help you determine whether or not imbalances or asymmetries exist and secondly, allow you to eliminate them.
Alternatives To The Upright Row
Some may find the upright row to be an unsuitable exercise due to previous injury or mobility concerns, for example.
Here are three superb alternatives to the upright row that target similar musculature and allow you to develop strength, size, and performance.
1) Clean / Snatch High Pull
The high pull shares characteristics with the upright row with the primary difference being the involvement of the lower body. It will help to develop full-body strength, timing, positioning, and power output.
To perform a high pull, hinge forward and allow the bar to descend towards the knees before powerfully driving the hips through and simultaneously pulling the bar upwards.
2) Muscle Clean / Snatch
The muscle clean and snatch is an advancement on the high pull and upright row. In terms of developing muscular strength and recruitment, there are few exercises that compare.
For these exercises, the high pull will be performed, however, instead of returning the bar to the hips, it will be pressed directly overhead.
3) Face Pull
Although the plane in which this exercise is different from the upright row, the face pull highly activates the same muscle groups and, therefore, can improve upper back and shoulder strength.
For this, you will need to use a cable or band. Grasp the ends of the equipment with both hands and pull it towards the face all while keeping the elbows high.
Final Word
There is a vast array of upper back and shoulder strengthening exercises, however, the upright row is one of the most effective.
It is particularly useful for those who partake in powerlifting, strongman, and Olympic lifting. Becoming proficient with the upright row may facilitate an improved performance in these sports.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/22362088/ McAllister, Matthew J.; Schilling, Brian K.; Hammond, Kelley G.; Weiss, Lawrence W.; Farney, Tyler M. (2013-01). “Effect of grip width on electromyographic activity during the upright row”. Journal of Strength and Conditioning Research. 27 (1): 181–187. doi:10.1519/JSC.0b013e31824f23ad. ISSN 1533-4287. PMID 22362088.
2 – https://pubmed.ncbi.nlm.nih.gov/24077379/ Kolber, Morey J.; Cheatham, Scott W.; Salamh, Paul A.; Hanney, William J. (2014-04). “Characteristics of shoulder impingement in the recreational weight-training population”. Journal of Strength and Conditioning Research. 28 (4): 1081–1089. doi:10.1519/JSC.0000000000000250. ISSN 1533-4287. PMID 24077379.
3 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5131226/ Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (2016-12-01). “Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men”. Journal of Sports Science & Medicine. 15 (4): 715–722. ISSN 1303-2968. PMC 5131226. PMID 27928218.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3285070/ Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
*Header image courtesy of Everkinetic via the Creative Commons Attribution-Share Alike 3.0 Unported.
Personal Training Should Be A Strict No And This Is Why
These Are The Reasons Why You Should Never Sign Up For Personal Training
Personal training is one of the biggest profit making services for a gym and its trainers. This is the reason the staff at the gyms push people to sign up for personal training (PT) programs. The newbies are the most prone to the PT sales pitch.
If you’ve just got a gym membership, working out can look intimidating. The trainers at your gym know this and will try to push you into signing up for a PT. No matter how hard they try, you should stay away from it.
1. Not For The Long Run
Staying with a personal trainer forever can be hard even if you want to compete in pro bodybuilding shows. Most people tend to stop taking the personal training services once they get the knack of things in the gym.
While this might be the obvious next step for you, there are chances your personal trainer will not be happy with your decision. Don’t expect help or spot from the trainers at your gym once you’re off the personal training program.
2. Cross Selling
Once you sign up for PT, you’ve established you’re ready to spend handsomely on your health. Many gyms recommend and sell supplements to their customers and make a fat commission on every sale.
Cross selling doesn’t end at supplements. It can even extend to gym gear and any other thing related to fitness and working out. Don’t be surprised the next time your personal trainer finds something extraordinary and wants you to try it.
3. Over Dependence
Getting a personal trainer for yourself is like outsourcing the tension about your health. This can be a good and a bad thing. Over-dependence on your trainer for your training and nutrition plans can be harmful.
Your trainer will love to do all this work since it will keep you dependent on him. You should be actively involved in building your diet and training plans. Make sure you’re questioning and learning from your trainer with every single passing day.
4. No Custom Training Programs
Personal training isn’t as personal as you might think it is. Look at it from the business point of view, the more clients the trainer services, the more he earns. Training clients for the entire day can leave little to no time to work on individual client training programs.
The trainers end up building a generic training plan which all their trainees follow. In worse cases, people follow plans which are available on Bodybuilding.com for free. If you decide to opt for personal training, see to it your instructor builds a custom plan for you.
5. Getting A Wrong Match
No two people are the same. You can’t go with any fitness trainer. You need someone who matches your personality and style and understands where you lack. Your fitness instructor will be with you for the entire time you’re in the gym, choose someone you can jell well with.
Hiring a wrong match can act as a demotivation. You might start skipping your workouts because of your trainer. The best way to avoid this is to ask the trainer for a trial and only finalizing if he is a good fit for you.
Have you ever opted for personal training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Margarita Ventura’s Top Finish At NPC East Coast Cup 2021
After months and months of prep, strict dieting, and grueling workouts, Margarita Ventura had a great showing this past weekend.
The 2021 NPC East Coast Championships concluded this weekend with a great showing from high-class bodybuilders seeking that top spot, including Generation Iron’s very own, Margarita Ventura. East Haven, Connecticut was a great host and this national qualifier saw athletes competing in 8 events: Bodybuilding, Classic Physique, Figure, Fitness, Bikini, Men’s Physique, Women’s Physique, and Wellness.
One of Generation Iron’s athletes, Margarita Ventura, had a phenomenal showing this weekend, making great use of her preparation and using her experience to her advantage. A dedicated athlete and professional, one of Margarita’s goals as a professional bodybuilder is to show others that you can be an educated, career-oriented athlete, breaking down stereotypes and taking care of your longevity and health. Honestly, after this past weekend, there is no better example.
Margarita competed in two events at the NPC East Coast Cup Championships, being Women’s Bikini Open Class B and Women’s Bikini Masters 40+. Facing some tough competition in both categories, she finished 6th place in Women’s Bikini Open Class B, but took home the top prize in 1st place in the Women’s Bikini Masters 40+. An awesome showing from one of Generation Iron’s own.
Margarita Ventura Preparation Recap
Before this event, we covered Margarita’s preparation. From training, to nutrition, and her mental prep, diving into the whole picture and learning how a true professional manages her contest prep is invaluable for those of us looking to do the same. While of course everyone is different when it comes to their approach, listening and learning from professional bodybuilders and other athletes can provide insight into certain things you may not have known before. Through this, you only maximize your training and get the best results possible.
With all that was said, the last time we spoke with Margarita, one of the most important points she made was that it is possible to train hard, eat strict, and prioritize your health and fitness while still living a fun and healthy life. For those of us wanting to get into bodybuilding at a high level, it is certainly a balancing act. And sometimes that wire can feel pretty thin. But taking your health and longevity into account will only serve you in the long run so you can keep doing what you love for longer.
NPC East Coast Cup Championships
Let’s dive right into Margarita’s routine in the hours shortly before she walks on stage. The process is almost complete, the workout hours are logged, the calories have been counted, but now it’s time to put it all into action against competitors all hoping for the same.
The Night Before
The night before the show is as relaxed as it can be. Margarita sticks to her meal prep protein but works with an adjusted carb intake (if any). Vegetables are replaced with almonds and her water intake is reduced to ½ gallon for that day so whatever is left is finished. One unsalted rice cake and 1 tsp. of no salt, no sugar peanut butter is the snack of choice if she is still hungry.
For rehab work, a Theragun or spot massage ball can hit her lower back, upper back, and shoulders. Some lighter shoulder and glute exercises get thrown in the mix and final rollouts for optimal relief.
Now comes the planning. The night before is when competitors get a spray tan, so keeping that intact is vital. Long sleeves and loose pants will do. To wrap up, organizing all show day materials makes the morning go much smoother. Everything from her bikini, jewelry, heels, make-up, meals, water, supplements, hair products, and whatever else is needed all gets laid out. And of course, resistance bands or free weights for a pre-show pump.
Margarita’s mindset going into these events is one of nostalgia, gratitude, empathy, and compassion. All the people who helped get her to where she is are on her mind and with the work done, she tells herself that she’ll dominate. Win or lose, she gave it her best and to go out and have fun makes those who carried her here proud.
The Morning Of
The morning of is hopefully as seamless and stress-free as possible. Prepping, planning, training, and practicing her poses are all something done well in advance so the morning goes as smoothly as possible. For Bikini competitors, the mornings tend to be a bit hectic with hair, make-up, and tanning touch-ups, so she does her best ahead of time to make it relaxing.
Typically a morning meal is white meat, fish protein, or egg whites with 1/3 cup of oats, 1 cup of water, and a water pill.
Competition Time
Margarita feels most at home on stage. From her early days of dance and acting, the only times nerves have a chance is if she is ill-prepared. Now a seasoned professional, she knows exactly to do to make those final few moments before stepping out on stage as relaxed as possible. Whether it be listening to music or chatting with fellow competitors and offering words of encouragement, once she steps on stage, feels out the audience, and knows she’s prepared, the rest is all easy.
When results come out, there’s quite a bit of adrenaline and gratefulness as she tries to stay in that moment. With both a win or a loss, sportsmanship and respect are huge pillars for her and her desire to make those around her proud of immense. It takes a village for an athlete to succeed and that can be a big weight.
Regardless, you win some and you lose some. Greatness is earned, not given and without a sense of urgency, desire loses its value. Margarita has never forgotten the words someone mentioned to her years ago; hard work can beat talent. Even when you win, someone is always just one step behind you.
What’s Next For Margarita Ventura
After coming off this amazing event with great finishes, Margarita Ventura plans on taking some time to prepare for next season. With intentions on competing in early November, she plans on taking some time, focusing on training, and working on shooting some content, moving competitions to next year. It’s been a long but great year for Margarita and she only hopes to continue this momentum heading into the new year.
Margarita is also teaming up with Generation Iron for a series with more details coming soon. Stay tuned!
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 Margarita Ventura
Big Ramy Celebrated Upon Arrival In Egypt Following Olympia Victory
Big Ramy received the proper welcome upon returning to Egypt after winning the Olympia.
Mamdouh Elssbiay, better known as Big Ramy, is now a couple weeks removed from successfully defending his title at the Olympia. This was his second-straight victory which now has him solidified at the top of bodybuilding. Big Ramy recently returned home to Egypt and was welcomed back in a big way.
Big Ramy took to Instagram to show off the welcome he received when he arrived at the airport. The EgyptAir crew setup a display of balloons welcoming him back. He was then asked to hang around for some pictures with a crowd that was gathered to see him.
This welcome was no surprise given the level that bodybuilding has risen to around the world. The sport is becoming huge in other countries and this includes Egypt. In fact, this is one area where bodybuilding is beginning to really take off. To have a competitor the level of Big Ramy represent the country means a lot and it shows.
The welcome he received this year is similar to what Big Ramy was greeted with a year ago. In 2020, Big Ramy took home his first Olympia title by defeating 2019 champion Brandon Curry. He has now topped Curry in each of the previous two competitions and he will continue to defend his title.
Big Ramy was greeted by the pilot and staff once they landed. He had to be escorted through the airport because of the crowds that gathered to see him. This continued once he left the airport and went outside. He has become a hero in Egypt and it has shown with the attention he has been receiving.
Last week, it was announced that Big Ramy’s hometown of Kafr El Sheikh would have a square named after him. It is clear that there will continue to be recognition for Big Ramy’s accomplishments and rightfully so.
There was a bit of controversy following this year’s competition. There were many that believed Hadi Choopan was the best conditioned athlete on stage. This might have made some question the victory but that should not be the case. He entered the competition at 305 pounds of muscle. Big Ramy continued to be the perfect blend of mass and conditioning.
Big Ramy has made it clear that he will continue to defend his title for years to come. His reputation is solidified and he has a chance to build on it. Either way, he is already a hero in his home country and that is worth plenty.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Fat Burner For Intermittent Fasting & Fat Burning
For those into intermittent fasting, this is the best fat burner to see gains.
Maybe it’s because you’ve found yourself with more time on your hands to cook, or you’re no longer up and out the door at 6 AM. Maybe you haven’t been able to go to the gym as usual, or you’re just ready to kick off a new, healthier lifestyle.
Whatever your case, you’ve come here with intermittent fasting in mind.
Completely revamping your diet takes courage, discipline, and preparation. We all come into it with a certain expectation or end goal. Inevitably, that means you’ll experience both frustration and jubilation along the way. If your goal is fat loss, intermittent fasting is a huge first step. It can control insulin levels, regulate your body’s natural cycles, reduce unnecessary snacking, and, in the end, restrict caloric intake.
But that’s just one piece of the puzzle. You probably understand that what you eat, not just when you eat it matters too. And that brings us to fat burners.
If you want the quick answer, then go straight to our #1 Fat Burner For Intermittent Fasting…
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
As an oft-touted supplement for instant results, do they really work? Could/should you take the best fat burner for intermittent fasting?
That depends. Combined with a well-adjusted diet, fat-burners accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy. The best ones even go the extra mile to protect against muscle breakdown.
The right fat burner can:
Accelerate metabolism
Increase mobilization of stored body fat (to be used as energy)
Fight against hunger and cravings
Reduce muscle breakdown
Improve lean body mass
Keep you healthy overall
Unfortunately, the wrong fat burner is loaded with stimulants such as caffeine, substandard ingredients, and flat out lies. Buyer beware of anything that guarantees completely unrealistic results. While, on the surface, these fat burners might sound good and make you feel like they’re working, they’re not necessarily effective at the cellular level. Sometimes, they can even make matters worse.
So, what should you look for?
Well, here’s the hard truth. There is no magic pill.
You’re going to have to work for it – and that means combining daily exercise with a healthy dose of lean proteins, lots of fiber, good fats, and fruits and vegetables. 8 hours of sleep. Lots of water, especially during a fast. You know the drill. A good fat burner simply accelerates those efforts, making your life a little easier. It’s like hopping on a bike vs running somewhere. You still have to pedal, but you’ll get there faster than if you just ran.
With that being said, how do you pick through the weeds to find one that works during intermittent fasting? Fortunately, we did the hard work for you.
In this article, we’ll take a look at the science behind both fat burners and intermittent fasting, and how combining the two could work for you, including:
A brief overview of intermittent fasting
The science behind combining fat burners and intermittent fasting
Which ingredients to look for
….AND ultimately, our pick for the best fat burner for intermittent fasting
A Short Overview Of Intermittent Fasting
What’s the point of intermittent fasting?
Everything in our body runs on some sort of rhythm, including our sleep/wake cycles [1], thermoregulation, hormones, and more. If you think about it, even without intermittent fasting, your digestion does as well. That’s how breakfast got its name – you’re not eating for hours while you sleep.
However, how often do you sleep in on weekends, or go to bed later than you planned, finishing up work? Even if our sleeping hours remain the same, sometimes we skip breakfast or eat a big lunch and miss dinner. Eating affects all of our activity, energy levels, hormonal responses, and sleep included. By restricting our feeding to a specific window, we gain better control of our function. Optimal function leads to optimal results.
To be honest, most people are already intermittently fasting, even without trying. Eight hours of not eating? If you’re getting even close to enough sleep, you’re likely already fasting at night. Hence the term break-fast. By simply extending that fast, you’ll not only spend fewer hours eating but add more hours of activity to counterbalance it. The simple awareness of when and what you’re eating compared to your activity is enough to make a difference at the start.
How it works
As mentioned briefly, diligence and an eating schedule prevent snacking or unintentional overeating. The main takeaway from intermittent fasting is as simple as any other diet – caloric restriction.
Even a slight calorie reduction, over the long-term, will yield results. But, since “eat less, move more” isn’t enough for most people, we’ll introduce another smaller, yet still significant, benefit of IF.
Even if you were to eat the same amount of calories (just shrunk to a certain window), IF hacks your hormonal response. This patterned eating works along with existing cyclical patterns, such as insulin, ghrelin, and leptin release. It also affects cortisol and other endocrine regulators. Normally, when you eat something, your insulin spikes in an attempt to move sugars from the bloodstream into the cells. However, when we’re not immediately working out (and our glycogen stores are full), that spike in blood sugar is useless for energy. So we’re left with a ton of elevated insulin with no job to do.
Eventually, your cells start resisting insulin, as it’s basically the hormonal version of crying wolf. Insulin resistance is associated with obesity, heart disease, and diabetes. Science has shown that intermittent fasting [2] raises insulin sensitivity to stave off weight gain and other more serious conditions.
To make matters worse, you can also become leptin resistant. Leptin, a hormone secreted from adipose tissue and other areas, actually decreases hunger. Yay! Good sign if you’re concerned with fat loss, right? Well, the problem is the more fat you have, the more leptin you make. And, much like the insulin case above, with too much overeating, especially of processed foods and fructose [3], your brain just ignores it. On the contrary, lean body mass helps you burn calories without leptin resistance, but we’ll get to that a bit later.
Leptin’s counterpart, ghrelin, increases hunger. As the two represent opposite ends of the scale, you need a healthy dose of both for balance. They should be released, do their job (signal “eat now” when you’re low on energy or “stop eating” when you’ve had enough), and that’s the end of it.
Now, it’s worth mentioning that this is a vastly oversimplified explanation [4] of a small piece of the endocrine system. Which brings me back to the point – the main benefit of intermittent fasting is that it helps you eat less. And, instead of wasting away muscle like you were on a deserted island, there are a few tricks to get that lean look you’re looking for. One of them obviously, is weightlifting and bodybuilding. Another is proper macronutrient balance.
And finally, there are fat burners.
The Science Behind Fat Burners & Intermittent Fasting
Fat burners (the ones that work, at least) mobilize fat from adipose tissue to metabolize for energy. Supplement companies design fat burners with ingredients to trigger certain enzymes and hormones. For example, the enzyme adenylate cyclase increases the concentration of cAMP, a compound that regulates metabolism and activates downstream fat breakdown. Good fat burners include natural compounds that turn on these keys to weight loss.
But before we get into the science behind combining a fat burner and intermittent fasting with exercise, let’s get one thing out of the way…
…The myth that a specific diet burns more fat than anything else.
This may be hard to hear, given that we’re talking intermittent fasting. Yes, intermittent fasting can help immensely with cravings control, lowering caloric intake, timing nutrients around activity (and therefore postprandial hormonal response), and more.
Yet no diet actually burns fat. By definition, eating adds nutrients and calories to your body. How you control that intake relative to your activity and overall health makes the real difference. Often when utilizing intermittent fasting, you have to literally fight through signals of “I’m actually starving” for long periods of time, somehow function at work and as a family member, and keep it that way. It can work for those who are willing and able, but it’s absolutely not necessary for fat loss.
Remember back above?
Your body is already burning fats during regular existence. The real trick is limiting intake. Sure, you might be able to extend the threshold of exercise during which you burn fat. But you could also just eat clean, control portions, build some muscle, and actually enjoy food every once in a while.
Fancy names like “intermittent fasting” confuse people into thinking it’s a magical fat burning solution. While it can shift the energy source toward actual utilization, it can also limit muscle growth at the start. It works for some, and it doesn’t for others. It’s all about working with your lifestyle instead of battling against it. And that’s where a fat burner can help.
Taking Fat Burners While Intermittent Fasting
For intermittent fasters, one of the most important roles of a fat burner isn’t even torching fat. It’s muscle preservation. Molecules like beta-hydroxy-beta-methylbutyrate work to prevent the aforementioned protein breakdown during fasted training. Beta-oxidation [5], a big step in fat metabolism, occurs within the mitochondria. As muscle cells are chock full of mitochondria, it’s pretty important to keep your muscle tissue in order to lose fat. Not to mention that most of us want to be toned as well as lean.
When the powers combine – fasted training
If you haven’t caught on by now, a good combination of Intermittent fasting, sleep, and regular exercise is your best bet. But once you have all of those ducks in a row, if you want to maximize fat loss/lean body mass, there’s fasted training.
Again, this goes back to our friend insulin. When fasted, insulin levels are low and so is blood sugar. That means your body will go hunting for fuel, often in the form of fat. Training at the end of your fast both helps your body use fat for energy during a workout and refeeds your hungry muscles immediately afterward. In an absence of elevated blood sugar, you’ll dig into other resources to generate ATP. Then, after you get a great workout, it’s time for a meal. Eating elevates blood sugar and spikes insulin, moving the much-needed nutrients directly to your tired muscles. That way you’re not only restricting calories, but you’re building muscle while burning fat as well.
In summary, experts recommend training on an empty stomach for two primary reasons:
For one, most people don’t feel great working out just after eating, BUT…
It’s a hormonal hack that allows you to burn fat. Since there’s not any food in your bloodstream, the body goes looking into the fat stores for energy. You need lots of energy for a tough training session, so that’s where the fat-burning effect arises.
Unfortunately, there’s another source of energy during a perceived metabolic emergency – muscle tissue [6]. Yes, you can generate blood sugar from protein in a process called gluconeogenesis. Through catabolizing existing proteins within muscle, you can recreate usable glucose to feed your mitochondria.
Yet most of us would like to keep our muscles, thank you, and a good fat burner can help.
Benefit Of Fat Burners
1. They Help Preserve Muscle
We’ve already been over the benefits and drawbacks of training in a fasted state. Yet supplemental fat burners can work against the enzymes that catabolize muscle so that you can focus on the benefits part.
Research confirms that taking HMB, an ingredient in some fat burners, before a workout decreases muscle cell damage.
As a leucine metabolite, it’s a big trigger for muscle protein synthesis. However, even if you haven’t just eaten a bunch of leucine-rich foods, taking HMB combats muscle degradation, leaving you free to train hard on an empty stomach. Then, when it’s time to eat again, you can pack on the physique.
2. They Mobilize Fat
Ideally, a good fat burner stimulates lipase, a protein that helps us absorb fats.
As the “essential worker” in fat transportation, it catalyzes the breakdown of triglycerides, AKA the building blocks of body fat.
Ingredients such as capsaicinoids release adrenal hormones, shown to promote fat mobilization and oxidation for energy. You could also achieve this result from synthetic stimulants, but those come with a whole host of side effects.
3. They Make Eating A Workout
There’s one more target of fat burner supplements that we haven’t mentioned – thermogenesis.
As the name would suggest, thermogenesis involves creating heat. That heat has to come from somewhere, and why not your fat?
Studies have shown that thermogenesis [7] is associated with weight loss.
Thermogenesis becomes even more important in cases of intermittent fasting. That’s because food has its own thermic effect [8].
It takes energy to digest food and distribute nutrients across the body. During a fast, we miss that signal altogether. That’s why a fat burner can make a difference.
Top Fat Burning Supplements During Intermittent Fasting
One charred hot red chili burning fire isolated on black glass. Now that you understand how they work, which supplements should you look for in a fat burner? Here’s a list of research-backed ingredients to help you avoid snake oil.
HMB (ß-Hydroxy ß-Methylbutyrate)
When the branched-chain amino acid leucine is broken down for use within the body, part of it becomes HMB. BCAA’s like leucine are found in dairy products, eggs, poultry, meat, and fish. HMB is also present in other foods, such as avocado, grapefruit, and cauliflower. Unfortunately, whether a byproduct or food ingredient, it’s not enough to cause any noticeable, immediate effects.
However, when researchers started investigating larger quantities of HMB directly, things got interesting. They found that HMB in larger doses can itself exercise recovery, muscle mass retention, muscle strength, and more. By skipping the leucine phase and extracting HMB, supplement companies and consumers alike were able to capitalize on one of the more potent compounds.
Cayenne pepper
More than just a spice, cayenne pepper is a superfood. Featuring compounds called capsaicinoids, cayenne pepper is a powerful biological stimulant. By working its magic, cayenne pepper consumption can put you in a negative caloric balance.
Research shows that capsaicin intake stifles appetite and reduces intake. It also helps mobilize lipids by activating hormone-sensitive lipase [9], an enzyme that breaks down fat. Finally, in one of its most well-known benefits, it enhances thermogenesis, or the production of heat within the body. A calorie is a measure of heat, so the more heat you use, the more calories you lose.
Overall, adding cayenne pepper (and all of the capsaicinoids within) to your diet helps increase energy expenditure and reduce caloric intake.
Hailing from black pepper, piperine adds its own little kick. It, too, increases metabolism through thermogenesis, without triggering insulin secretion and breaking your fast. But what’s even cooler about piperine is its bioenhancement qualities [10]. Essentially, adding piperine to other supplements and foods helps your body to absorb them. Rather than literally tossing half of your fat burner down the toilet, piperine makes sure it gets into your body where it belongs
Another natural ingredient, forskolin [11] comes to the supplement shelves from an herb called Coleus forskohlii. If you’ve never heard of it, you’re not alone. Its popularity has just started to rise in the West, but it’s been used in ayurvedic medicine for centuries to lower blood pressure.
However, another one of its benefits is activating adenylate cyclase, an enzyme that mediates metabolic reactions. It gives the green light to stimulate cyclic AMP and lipolysis. For best results, combine forskolin with other fat-burning agents, as well as regular exercise and a controlled diet.
…And you’ve already got that diet part down, thanks to intermittent fasting.
Our #1 Fat Burner During An Intermittent Fasting Diet
Here’s the thing – just by reading this article, by showing interest in intermittent fasting, and by making it to the bottom of this page, it shows you’re invested. You could have fallen prey to any random, synthetic fat burner on the internet, but you didn’t. Instead, you invested in taking something that’s effective, healthy, and targeted. You value things that combine high-quality ingredients with a proven track record. Why would you scrape the bottom of the barrel when you could have the best?
Without further ado, we recommend…
Burn Lab Pro
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
The company rules the supplement game as far as purity, quality, and safety go.
They third-party test their supplements within a lab to ensure you only get what’s on the label, and nothing more.
More importantly, their individual ingredients are all-natural, free of synthetics or additives, and come in plant-based capsules.
It’s also more potent than most. Performance Lab Burn contains 1000mg of HMB, which has been tested to be the minimally effective dose for fighting muscle breakdown.
Look for a supplement that offers HMB as a free acid (some companies attach a calcium salt). Studies show that our bodies absorb the free acid version better, and quicker results follow. And most importantly, understand why you’re taking it. It’ll definitely limit protein breakdown, but that’s only one piece of the puzzle.
HMB might be able to help, but it won’t reach your goals on its own. Fat burning supplements can feature a supporting cast of ingredients, more catalysts to speed up your own hard work.
In theirs, Burn Lab Pro includes black pepper AND cayenne pepper to maximize uptake of capsaicinoids and piperine. The full list of ingredients in their fat burner is as follows:
1500 mg of ß-Hydroxy ß-Methylbutyrate
3.75 mg Black Pepper Extract, standardized for at least 95% piperine
75 mg of Cayenne Pepper Extract, with a minimum of 2% capsaicinoids
90mcg of Chromium
375 mg of Coleus Forskohlii, at least 10% forskolin
These ingredients can definitely help you lose weight during intermittent fasting on their own. Just scroll back up to get a reminder. But by combining them, Burn Lab Pro becomes four times as powerful, without having to add any harmful synthetics.
PLUS – they include chromium, a natural mineral found in foods such as broccoli, whole grains, poultry, milk, and more.
Research shows that chromium enhances insulin for a healthy metabolism, thus staving off insulin resistance. As such, it can also reduce appetite and promote a lean body composition. While it isn’t a huge factor on its own (read: you don’t need to go out now and stock up on chromium pills), it makes a difference as part of a powerful stack.
Final Thoughts
Intermittent fasting can be hard, especially at the start. But a little fat burner supplement can go a long way to make sure your efforts aren’t in vain. Remember – a disciplined diet and hard work in the gym are the foundation, but a fat burner is the cherry on top. A fat burner with HMB and thermogenic ingredients can work well with intermittent fasting and regular exercise.
Overall, fat burners can be effective… if you choose the right one. Beware the gimmicks and false promises. Choose natural ingredients that will enhance your body’s natural ability to breakdown fat. And continue to train! Again, nothing works unless you do.
Try Burn Lab Pro Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Burn Lab Pro and Envato
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3375033/
[2] https://professional.diabetes.org/abstract/intermittent-fasting-increases-peripheral-not-hepatic-insulin-sensitivity
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584858/?tool=pmcentrez
[4] https://pubmed.ncbi.nlm.nih.gov/12727973/
[5] https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/beta-oxidation
[6] https://pubmed.ncbi.nlm.nih.gov/7380688/
[7] https://pubmed.ncbi.nlm.nih.gov/16652130/
[8] https://pubmed.ncbi.nlm.nih.gov/8561055/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5414451/
[10] https://pubmed.ncbi.nlm.nih.gov/30817985/
[11] https://pubmed.ncbi.nlm.nih.gov/17345261/
Ryan Terry: How To Prepare For Long Distance Travel Before A Bodybuilding Competition
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Ryan Terry shares the tips and tricks of preparing for long distance travel without ruining your bodybuilding diet and retaining too much water.
Ryan Terry is a pro bodybuilding competitor in the United Kingdom. Due to this – he often has to travel long distances for the biggest competitions of the year. The Arnold Classic and the Olympia, two of the biggest bodybuilding shows each year, both are held in the United States. This creates a mandatory 10 hour flight for Terry anytime he wants to compete at a major show.
This kind of long distance travel does not fit in with the structure needed for the daily bodybuilding lifestyle. When trying to look perfect for a competition – one 10 hour flight can throw off your peak timing right before a show. So how does a pro bodybuilder prevent disaster before appearing on stage? In our latest GI Exclusive interview, Ryan Terry breaks down his tactics for maintaining the necessary bodybuilding diet during long distance traveling before a competition.
It can’t be emphasized enough, a pro bodybuilder runs his or her body like a well oiled machine. Just like a machine, or say a car engine, everything must be kept in perfect condition to prevent issues down the road. This comes down to a daily level for bodybuilders – especially during the final weeks of contest prep. One wrong move can throw off peak timing. This means the athlete’s physique is off and a year of hard work is thrown out the window.
So when it comes to travel, a long flight can be a death knell for a pro bodybuilder right before a competition. Unfortunately, many pro bodybuilders must travel, sometimes across the globe, in order to compete in the best shows of the year. This is certainly true for Ryan Terry – who must usually travel at least 10 hours via plan to arrive in the states. During our video conversation, we asked for his personal tactics on maintaining his pinpoint diet and training alongside a flight throwing a wrench in traditional daily planning.
Ryan Terry acknowledges that a long flight can be disastrous for a bodybuilder. The 10 hours sucks up any time he could have been training and food options are limited. Also – staying seated on a flight for 10 hours can build up water retention in the body. This is the worst thing that can happen to a pro bodybuilder right before a show. That’s why Terry works backwards from landing in the United States – and plans out every single step of his travel plans well in advance.
It’s important to arrive early before a show – so that any problems that arise can be dealt with once settled in the competition location. Beyond this, Ryan Terry plans out his meal prep and his actions after landing off the plane by the minute. He looks up where nearby grocery stores are that fit his diet needs (usually Whole Foods), and plans out his trip step by step. He knows when he will land, when he will arrive at the grocery store, when he can get his first training session in a nearby gym.
By working backwards, he can then plan out the necessary meals to bring on the plan with him. Know if he needs to squeeze in a meal right before getting on a flight. He ensures that he eats the right kind of food to avoid water retention on the flight as much as possible. If it sounds like a lot – that’s because it is. The day of traveling requires the laser focus of a bodybuilder diet cranked up to 11.
You can watch Ryan Terry break down his travel prep in even more detail by watching our latest GI Exclusive interview segment above!
Bodybuilding Muscle Anatomy Explained
Bodybuilding Muscle Anatomy Explained
Show us your guns? You don’t have to actually; we can’t see you. But if you did just move up your arm and flex your bicep, then your body has gone through a structured process to achieve this motion. In fact, right now your eyes are using muscles to read this. Anyway, tense your bicep…
You just fired messages from your eyes to your brain, and down your spine through your CNS to your PNS, firing up motor neurons which control motor units, releasing ATP and shortening and lengthening sarcomeres (sections of muscle fibres) caused by of a nodding motion in actin which pulls itself over the thicker myofibril in the middle of your muscle cells myofilaments (individual fibre of muscle). This is the rough process of tensing your little bicep.
So, what does all that mean?
Muscles 101
So, you have over 600+ (the exact number is disputed) muscles in your body. Your muscles are divided into 3 key types, smooth, cardiac and skeletal, you can read more about that here.
Skeletal muscle is what allows you to lift weights (and so does cardiac in a sense) and is what you want to grow through a process called hypertrophy. Your skeletal muscle is attached to your…we don’t need to explain that.
It is attached to your bones via your tendons, and only moves voluntarily when you consciously want it to. This stimulus comes in the form of an electronic signal. Normally from your brain, however a tazer or other external electronic stimulus can also cause muscle tissue to contract.
What is Muscle?
Muscle is made up of muscle cells, or myocyte.
Remember told you to tense your bicep, what you need to picture when you do that is your bicep is layered. Imagine a thick cable, with smaller and smaller cables inside it. First you have the tendon, which is the connective tissue between the bone and the muscle.
Your whole muscle is surrounded with a dense piece of connective tissue called the epimysium. This is essentially what you’d call the glue which keeps your muscle tissue grouped together.
If you were to split away a grouping of tissue from within this, you’ll find your fasciculi (groups of individual muscle fibre), which are held together by the perimysium (connective tissue). If we pull out the fasciculi, we’d find the single muscle fibres grouped together within it. The connective tissue around these groupings is called endomysium.
Then (yeah, sorry there’s more), if we pulled out a single muscle fibre, we’d find it made up of a group of myofibrils. And these are where the magic happens.
Your myofibrils are like ropes, made up of segments called sarcomeres which connect to one another down the myofibril with a sort of devils teeth zig zag at every connection. These tiny sarcomeres are where contraction and relaxation takes place.
Now, here’s that in reverse. Tensing your bicep, causes your sarcomeres to shorten, which shortens each individual muscle fibre in that group. This then works up through all the bundles of fibres which get bigger and bigger until that particular muscle is tense.
Sarcomeres and the Sliding Filament Theory
So let’s strip back to the myofibril and it’s string of sarcomeres, in order to contract and move the muscle, the theory, and we stress theory here as there’s still some debate surrounding muscle anatomy, is that the with the contraction of a muscle, each sarcomeres myofilaments, or working parts, made up of actin and myosin, move. The actin, which is a thin filament on both sides of a thicker middle filament (myosin) will make a backwards wave motion over the thicker middle filament, pulling itself together over each side.
Imagine two dogs eating the same sausage. The myosin is the sausage, and the tops and bottom jaws of the dogs are the actin. As they eat the sausage, they move down it in a sort of chomping or nodding motion. This is what myofilaments do when your muscle contracts. Obviously, if you relax your muscles, then the dogs are going the opposite way. Weird comparison, if you’ve got a better one comment below.
This is all the theory anyway.
How Do Your Muscles Move?
When you tense your bicep then, what triggers this movement? And how is it controlled?
It all starts with sensory neurons; these are inside your muscle. They send a message telling your brain the location of the muscle essentially, through your peripheral nervous system to your central nervous system and up spine. This goes up to your brain. Where your brain then fires the electrical signal back down, through the CND to the motor neurons. Your motor neurons then send impulses to the motor units, controllers of muscle fibres and your sarcomeres will contract. And again, your bicep is tense.
One key part of this is that as you train, you’ll develop more connections and eventually be able to recruit more motor units. Which makes you stronger and more efficient. If you’re inactive for long periods, then this whole process will slow down.
You can improve these connections with supplements, but generally training them is what works best. As you grow older, you’ll experience a natural decline in these connections and also in other areas of growth. This is natural. But regular training can offset this, and it’s entirely possible to continue growth as long as you are training correctly.
Training is vital as you get older to slow this decline.
Bodybuilding Muscles Conclusion
We hoped we helped with your understanding a little. As with anything, the world of muscle physiology and theory is constantly evolving. But here’s the answer what your muscles are made from, what’s inside your muscles and how your muscles move.
In order to maintain muscle and performance, it’s vital that you pick the right program for your goals. You can check out all our training articles here.
Best BCAA For Bodybuilding Health & Performance Goals
Maximize your muscle gains and minimize muscle breakdown with an all-natural BCAA stack.
Protein, creatine, and N.O. boosters—these are the big-name workout supplements preferred by bodybuilding newcomers and veterans alike, and they have remained a staple of bodybuilding supplementation for decades now as the best pre-workout, intra workout, or post workout enhancers.
However, one class of supplements that distinguishes the professionals from the amateurs: Branched-Chain Amino Acids (BCAAs).
Generally, amino acids are micronutrients required to build protein, which, in turn, helps build muscle tissue (1). Specifically, branched-chain amino acids are comprised of three essential amino acids (leucine, isoleucine, and valine) that are particularly conducive to muscle growth, development, and repair. Leucine, isoleucine, and valine are the secret weapons to seeing big gains come to life from a great supplement.
Taken during (intra) exercise or post-workout, a BCAA supplement can significantly boost both acute performance and long-term anabolic growth as well as muscle protein synthesis leading to fat loss.
Unlike standard protein powder supplements, branched-chain amino acids (BCAAs) rapidly digest and absorb into muscle tissue, offering acute “intra-workout” performance benefits in the here-and-now—as well as the now-and-later.
Briefly, the reasons to take a BCAA supplement include boosting:
Muscle Growth and Recovery
Strength and Endurance
Insulin-Activated Amino Uptake
Immune Defenses Against Gym Pathogens
Protection Against Muscle Breakdown and Soreness
Below, we will get into greater detail on the performance advantages and health benefits of taking branched-chain amino acids as an intra workout or post workout supplement. But before we do, let’s read a full analysis on the Performance Lab® SPORT BCAA, the Best BCAA Supplement for bodybuilding.
Best BCAA For Bodybuilding: Performance Lab SPORT BCAA
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Performance Lab® BCAA is an ultramodern BCAA stack delivered in unique, clean, green NutriCaps® capsules for rapid delivery and absorption in exercising muscle tissue. Whereas many standard BCAA supplements fail to efficiently absorb—and often come in improper ratio forms— Performance Lab® BCAA’s Ajipure® and NutriGenesis® amino acids are optimized for enhanced potency and bioavailability in a great supplement.
Performance Lab® BCAA works by:
Accelerating muscle growth and slowing down muscle catabolism (breakdown) for maximum anabolic muscle capacity and muscle protein synthesis.
Energizing athletic endurance by inhibiting fatigue-inducing brain chemicals during exercise for increased training duration.
Combating muscle soreness and fatigue by reloading exercising muscle tissue with anabolic amino acids for quicker, healthier recovery.
Bolstering healthy immune defenses against heightened athletic exertion and gym-related pathogens.
Taken post-workout or intra-workout (during exercise), Performance Lab® BCAA acutely nourishes and protects muscle tissue, reorienting your muscle metabolism towards growth rather than breakdown.
Try Performance Lab SPORT BCAA Here
Performance Lab® BCAA Formula Analysis
Branched-Chain Amino Acids (BCAA) 2:2:1 Ratio of:
L-Leucine+ (Ajipure® and NutriGenesis®),1500 mg
L-Isoleucine+ (Ajipure® and NutriGenesis®),750 mg
L-Valine+ (Ajipure® and NutriGenesis®),750 mg
Performance Lab® BCAA supplies a muscle-optimized 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine as easy-to-absorb Ajipure® and bio-enhanced NutriGenesis® amino acids.
Two mistakes many BCAA supplements make: 1. They often supply low-grade BCAA forms that fail to fully and efficiently absorb, and 2. They supply their BCAAs at skewed ratios unbacked by clinical research.
Muscle tissue is naturally comprised of a 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine; however, because L-leucine is the most anabolic of the BCAAs, many supplements overdo it by rationing their formulas at 4:1:1 and even 10:1:1 composites in favor of L-leucine.
Instead, designed for rapid delivery and performance for an intra workout or post workout boost, Performance Lab® BCAA supplies a research-backed 2:1:1 ratio of L-leucine, L-isoleucine, and L-valine in a blend of two advanced ingredient forms:
Ajipure®: manufactured by Ajinomoto, a world leader in amino acid supplementation, Ajipure® offers pure, bioavailable BCAAs made from non-GMO, gluten-free vegetable carbs using patented Ferment-A-Pure technology.
NutriGenesis®: nature-identical BCAAs complexed with natural cofactors, such as probiotics, fibers, enzymes, and antioxidants, that promote nutrient absorption for optimal BCAA bioavailability.
As a mix of pure BCAAs and a lab-grown BCAAs complex, Performance Lab® BCAA’s Ajipure® + NutriGenesis® combo has set the new high standard of clean, yet powerful BCAA muscle enhancement.
Uniquely, Performance Lab® BCAA comes in capsule delivery form instead of powder, encapsulating its formula in clean, additive-free NutriCaps®, a patented, prebiotic-infused capsule constructed out of fermented tapioca (pullulan). The use of artificial additives is another mistake many BCAA supplements make, considering how synthetics can disrupt gut health and nutrient absorption.
Inside and out, Performance Lab® BCAA supplement is a potent, powerful, plant-based muscle booster formula optimized for maximum bodybuilding strength, development, and performance.
Shop Performance Lab SPORT BCAA Here
Stack With Performance Lab SPORT Maintain & Performance Lab SPORT Post
Performance Lab SPORT Maintain
Performance Lab Maintain contains three great ingredients and an ultramodern design to tackle all of your bulking needs. Easy to swallow capsules allow for better digestion so these nutrients hit you much faster.
This supplement from Performance Lab can restore depleted muscles on your rest day with 12 hours of steady anabolic nourishment. It can reload your muscles with key sport nutrients, provides extended-relief muscle growth support, and promotes strength, power, focus, and endurance. With three ingredients, creatine monohydrate being the biggest, this has the power to upgrade your rest day to new heights. The ultramodern design and easy to swallow capsules are great for digestion and bulking and comes from the best in sports nutrition technology on the market.
Shop Performance Lab SPORT Maintain Here
Performance Lab SPORT Post
Code GENIRON10 For 10% Off
Transparent Labs CoreSeries Post is a great supplement to optimize recovery and muscle repair with 6 great ingredients. Paired well with any protein supplement, this can ensure big gains are met.
Post is the world’s cleanest and smartest muscle-restoring post-workout supplement designed to meet all of your recovery and muscle-building needs. While working out causes damage to your muscles and inflammation, this can limit growth. SPORT Post works to counter these effects by pumping your body full of those depleted nutrients in efforts to optimize muscle growth and repair. For recovery, it works to give you faster support so you come back stronger to take on the next session.
Shop Performance Lab SPORT Post Here
To learn more about why you should take a BCAA supplement, the bodybuilding benefits of taking BCAAs, and other frequently asked questions about BCAA supplementation, keep reading our guide on the Best BCAA for Bodybuilding.
The Beginner’s Guide On Branched-Chain Amino Acids (BCAAs) For Bodybuilders
Though we almost exclusively discuss them in the context of exercise and endurance enhancement, branched-chain amino acids (BCAAs) are fundamentally important to your metabolic and muscular health, whether you exercise or not (2).
To illustrate the importance of BCAAs, here are a few figures to chew over:[4]
BCAAs account for 35-40% of the dietary essential amino acids (EAA), meaning the aminos consumed via diet, in body protein.
BCAAs comprise 14-18% of the total aminos in muscle protein.
Roughly 40% of body weight is comprised of muscle mass.
Given the predominance of muscle mass in total weight, as well as how much of muscle mass is comprised of BCAAs, the total amount of BCAAs in the body is not an insignificant amount. Because they’re essential amino acids, BCAAs must be consumed to maintain sufficient, healthy levels. It’s for this reason that BCAA supplementation is not only key to sustaining athletic growth but to help with metabolic health as well.
However, to better understand the role of BCAA supplements, it’s perhaps important to note here the differences between protein, amino acids, and branched-chain amino acids:
Protein: composed of amino acids, protein is a macronutrient required to build and develop muscle mass, as well as enzymes and other body tissues (3).
Amino Acids: the micronutrient substructures of protein that not only help compose various protein structures but also possess their own vital bioactivities.
Branched-Chain Amino Acids: a distinct class of amino acids that specialize in the synthesis of protein and the production of insulin.
Okay, But What Exactly Are BCAAs?
Altogether, your body requires 20 different amino acids to grow, develop, and function properly. Of those 20 amino acids, only 9 are classified as essential, meaning that you have to acquire them through your diet. And of those 9 essential amino acids, only 3 are classified as Branched-Chain Amino Acids (BCAAs), a subset of essential amino acids identified by having unique protein-synthesizing properties.
Branched-chain amino acids (BCAAs) are comprised of three amino acids—L-leucine, L-isoleucine, and L-valine—and their respective bioactivities include:
L-Leucine: Leucine is the most anabolic—and, thus, most important—BCAA for bodybuilding, L-leucine assists with muscle protein synthesis, muscle growth, and post-exercise repair. Leucine promotes growth hormone while combating catabolism (breakdown) (4).
L-Isoleucine: Isoleucine assists with oxygen utilization, enables red blood cells to transport oxygen to exercising muscle tissues; additionally, isoleucine promotes tissue healing, energy production, and immunity.
L-Valine: Valine works as a key source of muscle energy. Valine also helps with protein synthesis and formation, muscle tissue growth, repair, and energy and endurance.
Though L-leucine is viewed as the most anabolic BCAA, all three BCAAs contribute to muscular health, development, and performance.
Their anabolic effects on lean muscle mass and protein synthesis and the ability to provide a source of energy during exercise make BCAAs incredibly effective tools – at promoting lean muscle mass and several other aspects of athletic health and fitness.
The Bodybuilding Benefits Of Taking BCAAs
Around the time that bodybuilders start to drag their asses due to muscle soreness and fatigue is typically around the same time that their interest in BCAA supplements takes off. However, you don’t have to wait until the soreness kicks in to start supplementing BCAAs.
Essentially, the earlier you take BCAAs in your workout regimen, the earlier you can enjoy those gain-boosting benefits. Specifically, BCAA supplements can help you maximize your muscle and strength gains by improving:
1) Post-Exercise Muscle Growth
Anabolic muscle growth occurs after the gym, not during exercise. And much of post-exercise muscle growth is facilitated by the stimulation of protein synthesis during the body’s rest and repair phase, a phase greatly aided by BCAA supplementation.
Demonstrating the post-exercise anabolic potential of BCAAs, one placebo-controlled study found BCAA supplementation among resistance trained athletes to be effective at boosting:
Myofibrillar-MPS, or muscle protein synthesis (MPS) within myofibril, the elongated contractile threads that compose striated muscle tissue.
Phosphorylation Status of mTORC1 Signaling Proteins, which is basically a lab measurement of one of the steps that regulates protein synthesis (5).
2) Muscle Damage and Soreness
Delayed onset muscle soreness, or the DOMS, refer to the muscle soreness that peaks roughly 24 to 72 hours after exercise (6). Typically, unless you had a totally killer workout, you rarely feel the painful consequences of exercise the day of the workout. The pain and stiffness incurred by leg-day isn’t fully felt until chest-day—or whichever day comes after your leg-day.
And, of course, if you’re feeling the painful consequences of leg-day on chest-day, you’re not going to enjoy chest-day as much as you’d prefer.
Fortunately, BCAA supplementation can help. On the effects of BCAAs on muscle damage and soreness, two studies stand out:
Study 1 – in one small crossover double-blind study, BCAAs were administered before leg squat exercise to determine the benefits of BCAAs on squat-exercise-induced delayed-onset muscle soreness. The researchers’ conclusion: “muscle damage may be suppressed by BCAA supplementation.” (7)
Study 2 – in this systematic review, a couple researchers compiled data from 11 studies to determine whether or not BCAA supplementation is an efficient nutritional strategy to alleviate skeletal muscle damage. Their results suggested that BCAA supplementation can be efficacious in deterring exercise-induced muscle damage, and that it’s “especially effective if taken prior to the damaging exercise.” (8)
This second study suggests improvements on muscle damage and soreness given the timing of BCAA supplementation, which is something we address below in the “Other Frequently Asked Questions” section.
3) Cognitive Fatigue During Exercise
Unlike DOMS, exercise-induced cognitive fatigue more immediately affects exercise performance via pathways that are more acutely responsive to physical activity. With regards to exercise-induced fatigue, the key neurotransmitters of interest are serotonin and dopamine to keep energy high.
Respectively, each neurochemical relates to performance in the following ways:
Increased serotonin negatively impacts physical performance.
Increased dopamine is associated with increased performance.
However, higher levels of BCAAs have been associated with lower activity of L-tryptophan, the “sleepy” precursor to serotonin (9). This limiting effect on the entry of tryptophan into the brain may help ward of exercise-induced fatigue, contributing to greater exercise stamina and performance.
4) Intra-Workout Energy and Endurance
Though glucose acts as our body’s primary source of ATP-fueling energy, glucose doesn’t have a total monopoly on our body’s energy reserves and BCAA energy can be a real aid here with endurance.
Under conditions of heightened physical activity, endurance, and stress (i.e., during exercise), BCAAs serve as both a key energy source and as a precursor for the synthesis of protein and other amino acids. The combination of these effects on energy and endurance, as supplied by additional BCAAs via BCAA supplementation, may significantly improve your intra-workout energy and endurance.
This also partly explains how BCAAs minimize muscle damage and soreness: by substituting your muscular BCAAs as a readily available source of BCAA energy fuel. In fact, BCAA supplementation may decrease whole-body proteolysis (protein breakdown) even in tissues other than skeletal muscle (10).
5) Exercise-Related Immunity
In the long run, exercise can help bolster your immunity. However, strenuous exercise and energy expenditure may also acutely impair your immunity, potentially due to the exercise-related depletion of glutamine, an amino acid associated with immune health.
BCAA supplementation may help boost exercise-related immunity by optimizing (11,12):
Peripheral Blood Mononuclear Cell (PBMC) Activity
Plasma Glutamine Concentration
Cytokine Production
mTOR Signaling Pathway
And more…
With that in mind, it’s worthwhile to consider BCAAs as a useful sports nutritional tool for both post-exercise muscle recovery and immune regulation.
Which Is Better: Amino Acids Vs. Protein Powder?
If you’re already taking a protein powder, do you really need to add a BCAA supplement to your workout stack? After all, don’t protein powder supplements already supply a decent amount of BCAAs?
Yes, an effective, comprehensive protein powder should supply all the essential amino acids, including branched-chain amino acids. However, unlike straight BCAAs, protein powder takes longer to fully absorb, missing your intra-workout window of opportunity to acutely mitigate muscle breakdown and promote protein synthesis.
Ideally, you should take both protein powder and BCAAs for the following bodybuilding purposes:
Protein– to supply your muscle tissue with a hefty supply of post-workout protein with which to grow new muscle tissue through protein synthesis.
BCAAs– to lessen the negative consequences of exercise, namely muscle fatigue and soreness, while maximizing the anabolic capacity of your post-workout muscle metabolism.
Together, protein powder and BCAAs may work synergistically to boost your muscle and strength gains, as well as your endurance, motivation, immunity, and general fitness.
Other Frequently Asked Questions
Will BCAAs break my fast (or kick me out of ketosis)?
This is a common question among intermittent fasters, or those who train on an empty stomach (fasted training) to encourage their body’s use of stored fat for energy during exercise. Considering that BCAA products do have a spiking effect on insulin—and that BCAAs are associated with protein, which, as a macronutrient, is a no-go while fasting—intermittent fasters are naturally cautious with their use of BCAAs.
However, some research suggests that BCAAs may actually act synergistically with a ketogenic diet. Again, we’re dealing with a small preliminary study here, yet the findings of this small study on the effects of BCAA in conjunction with the ketogenic diet suggested that “branched chain amino acids may increase the effectiveness of the ketogenic diet and the diet could be more easily tolerated by the patients because of the change in the ratio of fat to protein” (13).
Speaking of the fat-to-protein ratio, if fat loss is your ultimate goal, taking BCAAs will ultimately help you on that end more than not, considering that most long-term fat loss occurs as a result of increased lean muscle mass more so than acute exercise-related calorie-burning. Given BCAAs’ pro-anabolic, anti-catabolic effects on lean muscle growth, they’re likely to help with your lean body composition goals either way.
Why is the 2:1:1 BCAA ratio considered as “muscle optimized”?
The 2:1:1 BCAA ratio of L-leucine to L-isoleucine to L-valine is often referred to as the “muscle optimized” BCAA ratio because it roughly matches the natural BCAA ratio of skeletal muscle tissue. This is ideal in terms of balanced BCAA delivery, as it supplies all the diverse muscle benefits of all three BCAAs at their natural ratio bioactivities.
Because L-leucine is generally considered to be the most anabolic of the three BCAAs, many BCAA supplement manufacturers tend to overemphasize their L-leucine content with ratios of 4:1:1 upwards to even 10:1:1. However, the problem with this is that as BCAA ratios go up, research and safety data goes down, as the 2:1:1 ratio isn’t only naturally “muscle optimized” but also the most evidence-backed BCAA ratio available.
Do BCAAs have any side effects?
Generally, no. BCAA products encompass one of the safest types of workout supplements available. Yet, of course, as with any supplement you take, there are potential risks. This is particularly true if you’re taking a BCAA “hybrid” formula.
Essentially, because many people tend to take their BCAA formulas during exercise, many supplement manufacturers offer BCAA “hybrid” formulas that come stacked with other non-BCAA intra-workout ingredients, namely stimulants (such as caffeine). With a smartly formulated BCAA “hybrid” stack, you may potentially achieve greater results than you would with a vanilla BCAA formula; however, the greater the ingredient count, the more difficulty your body will have in rapidly absorbing BCAAs especially if artificial flavors and ingredients are present.
In general, it’s best to take a BCAA supplement that only supplies BCAAs, so as to lower your risk of negative ingredient interactions and poor BCAA absorption and work to support muscle.
Which is better: BCAA pills vs BCAA powders?
Of primary concern is the quality of your BCAAs. After that, how your BCAA formula is delivered—whether by, say, pill, capsules or powder—should take secondary concern.
With that in mind, the respective advantages of BCAA pills vs. powders are:
BCAA Pills: purity, convenience, cleanliness—capsules tend not to come stuffed with gut-demolishing artificial sweeteners and additives common to powder supplements, and, as such, BCAA pills tend to absorb more fully and efficiently than BCAA powders.
BCAA Powders: dosage and taste—no doubt, those artificial sweeteners are …well, they’re sweet, and that’s not a totally trivial advantage; plus, with powdered scoops, you can ramp up the BCAA dosage, which compensates for the potential absorption issues attendant upon BCAA powder’s reliance on unnatural flavors, sweeteners, thickeners, preservatives, etc.
Each delivery system has its Pros and Cons. For a quick, clean shot of BCAAs, taking an all-natural BCAA pill is superior to guzzling down additive-heavy BCAA powders. However, if you’re looking for a super fat dose of BCAAs, the powder might have more of what you’re looking for.
Who, other than bodybuilders, should take BCAAs?
In this article, we’re primarily covering the sports nutrition advantages of BCAAs for bodybuilders. However, virtually all athletes and exercisers of all types may benefit by adding a BCAA supplement to their daily workout supplement stack – it can definitely be considered as one of the best health supplements in the UK, US, and around the world.
Whether active or not, everyone needs BCAAs in some quantity. Because dairy and red meats contain the highest amounts of dietary BCAAs, vegans and vegetarians in particular should focus on upping their BCAA intake. And this is especially true for vegans/vegetarians whose exercise routines are frequently hindered by muscle fatigue and soreness.
In short, everyone should focus on their BCAA intake, and everyone who works out should consider adding a BCAA supplement to their workout routine.
Performance Lab BCAA is a versatile and muscle boosting supplement perfect for optimizing growth. A ratio of 2:1:1 makes this easy to absorb and all around effective.
Check out our list of the Best BCAA Supplements for more amazing intra-workout products!
Wrap Up
High-intensity resistance training breaks muscle, and high-intensity resistance training builds muscle. However, with Performance Lab® BCAA, you can expect less muscle breakdown and greater muscle building with your weight-training.
No doubt, one of the most frustrating things about working out is feeling like you’ve hit a plateau—or worse: that your physique is actually worsening, despite how much time and effort you feel like you’re putting into the gym.
Perhaps, truth be told, you’re not hitting the weights as hard or as fast or as long as you used to, and, in the back of your mind, you know that you could be working harder. Exercise is as much a mental game as it is a physical one, which is why revamping your exercise with an intra-workout performance enhancer like Performance Lab® BCAA not only feels great on the body but on the mind as well making this a great BCAA product and BCAA formula.
With an all-natural, muscle-optimized 2:1:1 ratio of pure, nature-identical BCAAs, Performance Lab® SPORT BCAA’s formula may help bodybuilding newcomers hit the ground running and bodybuilding veterans bound over mid-routine barriers and plateaus.
The goal of taking BCAAs isn’t solely to get those muscle and strength gains (although, that is the key prize we’re eyeing here) but to also feel good while getting them. After all, if you’re spending a significant amount of your time—your precious grains of sand from the proverbial hourglass of the sands of time—in the gym, you owe it to yourself to make that experience as enjoyable and fulfilling as possible.
Granted, a BCAA stack won’t do that entirely on its own, but it’ll definitely help, especially with a powerful, all-natural BCAA stack like Performance Lab® BCAA.
Shop Performance Lab SPORT BCAA Here
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*Images courtesy of Envato
References
Wolfe, R. (2017). “Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?”. (source)
Blomstrand, E.; Eliasson, J.; Karlsson, H.; Kohnke, R. (2006). “Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and aerobic power in healthy adults: a systematic review”. (source)
Mero, A. (1999). “Leucine supplementation and intensive training”. (source)
Shimomura, Y; Murakami, T.; Nakai, N.; Nagasaki, M.; et al (2004). “Exercise Promotes BCAA Catabolism: Effects of BCAA Supplementation on Skeletal Muscle during Exercise”. (source)
VanDusseldorp, T.; Escobar, K.; Johnson K.; Stratton, M.; et al (2018). “Effect of Branched-Chain Amino Acid Supplementation on Recovery Following Acute Eccentric Exercise”. (source)
Shimomura Y et al. (2010). “Branched-chain Amino Acid Supplementation Before Squat Exercise and Delayed-Onset Muscle Soreness”. (source)
Fouré A, Bendahan D. (2017). “Is Branched-Chain Amino Acids Supplementation an Efficient Nutritional Strategy to Alleviate Skeletal Muscle Damage? A Systematic Review”. (source)
Asor E et al. (2015). “The Role of Branched Chain Amino Acid and Tryptophan Metabolism in Rat’s Behavioral Diversity: Intertwined Peripheral and Brain Effects”. (source)
Ferrando AA et al. (1995). “Oral Branched-Chain Amino Acids Decrease Whole-Body Proteolysis”. (source)
Negro M et al. (2008). “Branched-chain Amino Acid Supplementation Does Not Enhance Athletic Performance but Affects Muscle Recovery and the Immune System”. (source)
Nie C et al. (2018). “Branched Chain Amino Acids: Beyond Nutrition Metabolism”. (source)
Evangeliou A et al. (2009). “Branched Chain Amino Acids as Adjunctive Therapy to Ketogenic Diet in Epilepsy: Pilot Study and Hypothesis”. (source)
Colin Congo Answers: Are All Pro Sports Riddled With Steroids?
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Colin Congo compares pro bodybuilding to other sports when it comes to steroid use and policing of PEDs.
Colin Congo is a pro natural bodybuilder and also an active member in the FBI. This creates an interesting intersection between his personal beliefs about steroid use in bodybuilding – and the legal reality behind policing illegal steroid use in bodybuilding and other sports. The sport of bodybuilding is a strange beast in this way. Most leagues don’t actively test for illegal steroid use. That being said, it’s a general understanding that most pro bodybuilders use PEDs in order to reach the shocking level of muscular and size on display during contests. This fact, it’s argued, is what prevents a more mainstream version of success for the sport – such as being televised on mainstream broadcasts.
But there are those who point out that bodybuilding really isn’t any different from other pro sports. While different sports have different degrees of testing – it can be argued that almost all pro sports have athletes that use steroids and PEDs. The fact that Olympic teams such as Russia were the subject of wide spread steroid use seems to be proof that not everything can get caught (even if they do get caught eventually). That’s why we ultimately pulled on Colin Congo’s expertise as both a natural bodybuilder and a member of the FBI – do all pro sports really engage in consistent use of steroids? In our latest GI Exclusive interview, Colin Congo shares his take on steroid use across all pro sports, how it’s policed, and if it can ever really be stopped.
No matter the sport, it seems at some point in time the greatest athletes in sporting culture ultimately get caught for steroids or other PED usage. Lance Armstrong is a famous example, as well as MMA legend Jon Jones. Most recently, the entire Russian Olympic team was the subject of a in-depth documentary exposing wide-spread steroid use among its athletes. Different pro sports handle drug testing in different ways. But one thing that seems to remain true is this – pro sports cannot 100% police PED use. Even for the most lucrative leagues – it’s too expensive and too logically complicated to regularly test all athletes.
With this in mind, how often are pro athletes really using steroids? Pro bodybuilding often gets a bad rap for steroid use and its unwillingness to test for it. But is bodybuilding really any different to other pro sports that are far more popular? Baseball, Basketball, Football – all major sports have their own steroid scandals. Is steroid use simply unavoidable on a pro level?
We asked this very question to Colin Congo – a bodybuilder who has dedicated his life to being all natural and also is an active member in the FBI. While he has no way of knowing the truth behind all key athletes across all pro sports – he is able to use his anecdotal experiences between the FBI and natural bodybuilding as a foundation for the bigger picture. As far as Congo is concerned, the logic is sound – steroid use is most likely far more used in pro sports than many fans realize.
Colin Congo says that a combination of massive money on the line and an uneven playing field contribute to steroid use in pro athletes. If an athlete knows some are using steroids, that puts them at a disadvantage. So why not close the gap by using PEDs as well? On top of that, many pro athletes have their income directly related to their ability. When hundreds of thousands of dollars are on the line – the risk is suddenly becomes more worth it.
Colin Congo points out the irony for how reviled athletes become upon being caught for steroids. For example, Congo recounts Lance Armstrong having his entire reputation destroyed by being caught for PED usage. A friend and colleague of Congo’s took a look at the stats for other cyclists during Armstrong’s time. All of them were hitting close levels to Armstrong. After he was caught, in the years after those times and stats dropped significantly.
Congo’s take on that data? Many more cyclists were using the same drugs – but didn’t get caught. The reality is that Lance Armstrong was doing the same thing as all other athletes on his level. He got caught, his reputation is sullied, but really the entire sport’s reputation should take a hit. The problem is more endemic than media makes it out to be.
You can watch Colin Congo go into full detail about his thoughts on steroid use across all pro sports in our latest GI Exclusive interview segment above.
Former 212 Olympia Champ Shaun Clarida To Compete In Men’s Open This Month
Shaun Clarida is prepared to venture into a new category of bodybuilding.
Shaun Clarida has been one of the top competitors in the Men’s 212 division for years now. After reaching the pinnacle of 212, Clarida announced that he will venture into a new world of bodybuilding and compete in Men’s Open later this month.
Clarida took to Instagram on Tuesday morning to make the announcement. He will appear on stage during the Legion Sports Fest in Reno, NV. This event will take place from Oct. 22-24 with some elite competitors scheduled to make an appearance.
“? SURPRISE SURPRISE!!?
They said I wasn’t a GIANT KILLER because I never competed in the open, well, ask and you shall receive! #ChallengeAccepted“
Shaun Clarida is coming off a second-place finish at the 2021 Olympia in the 212 division. This comes one year after his championship during the 2020 competition. Clarida has finished in the top three in each of the last three years. This year, Derek Lunsford was able to get over the hump and defeat Clarida in the Olympia.
Clarida acknowledges the challenge that competing in Men’s Open will be and this is something that drew him to the competition. He wants to prove that he can hang with some of the biggest athletes in the sport. While addressing his intention to compete in Men’s Open later this month, Clarida made it clear that he is not leaving the 212 division.
“*It’s always been my plan to do an open show to give myself a new challenge and ultimately just have fun. I’ve always said timing is everything, so after placing 2nd at the Olympia, already being in shape and having absolutely nothing to lose and everything to gain, this is a great opportunity to show that I’m not just a good 212 bodybuilder but a good bodybuilder period!,” Shaun clarida wrote.
(P.S I’m NOT leaving the 212 Division)”
In his Instagram post, Clarida shared the list of competitors scheduled to compete at the Legion Sports Fest. Cedric McMillan and Patrick Moore are on the list and will give Clarida immediate competition. Regan Grimes is also set to appear along with Maxx Charles. The list continues with the likes of Sergio Oliva Jr., who continues to be one of the best posers in the game.
After looking at the list of competitors, there is no doubt that Clarida will be challenged. This is something that the New Jersey native is looking for.
Clarida competed in his first Olympia 212 back in 2015. He has not missed one since that night and it seems like he will continue to be a force in the division moving forward. This venture into Men’s Open will only continue to strengthen Clarida’s game and his physique.
Shaun Clarida will look to prove that he can hang with the big boys in Men’s Open. This will be an event to watch to see how the 212 competitor matches up.
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