Tag: Bodybuilding
2021 Kentucky Muscle Pro Championships Results
Peter Molnar wins Classic Physique at the 2021 Kentucky Muscle Championships.
It was quite a show in Louisville, Kentucky on Saturday during the 2021 Kentucky Muscle Pro Championships. In the end, it was Peter Molnar who took home the prize in Classic Physique to headline the event.
Molnar entered the competition as one of the favorites to win Classic Physique. He last competed in the Arnold Classic where he was able to go up against some of the best in the world. Molnar was impressive in Columbus and took eighth place at the Arnold. Now, he has won another show and will have a chance to compete at the Olympia.
Tommy Clark finished second while Jeff Hallenbeck rounded out the top three. They were dark-horse contenders coming into the show to compete with Molnar. Jessica Reyes Padilla won the title in Figure to earn qualification.
The full results from the event have been announced. Some elite competitors gathered to Louisville looking for qualification and you can see who earned it below. Check out the full breakdown of results from the 2021 Kentucky Muscle Pro Championships.
2021 Kentucky Muscle Pro Championships: All Division Winners
Classic Physique: Peter Molnar
Figure: Jessica Reyes Padilla
Pro Figure 35+: Alissa Carpio
2021 Kentucky Muscle Pro Championships Breakdown
Classic Physique
First Place – Peter Molnar
Second Place – Tommy Clark
Third Place – Jeff Hallenbeck
Fourth Place – Tyler Tallent
Fifth Place – Brandon Cooper
Sixth Place – Jared Feather
Figure
First Place – Jessica Reyes Padilla
Second Place – Autumn Cleveland
Third Place – Martina Yabekova
Fourth Place – Alissa Carpio
Fifth Place – Stephanie Koerber
Sixth Place – Danielle Rose
Pro Figure 35+
First Place – Alissa Carpio
Second Place – Stephanie Koerber
Third Place – Katerina Tarbox
Fourth Place – Fay Perticari
Fifth Place – Sherrie Bingham
Sixth Place – Christina Adibe
Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Kentucky Muscle Pro Championships. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2021 Titans Grand Prix Pro
Bojana Vasiljevic wins Figure at the 2021 Titans Grand Prix Pro.
Bojana Vasiljevic took home the prize in Figure at the 2021 Titans Grand Prix Pro on Saturday. The event took place in Los Angeles with competitors looking for an early qualification to the 2022 Olympia. Just one week after the biggest competition of the year in Orlando, there were some competitors that were back on stage.
An Da Jeong headlined the list of competitors after a strong performance at the Olympia. She made an impact on stage and was able to finish seventh in the competition. Jeong wasted no time getting back on stage hoping to qualify for next year’s competition.
Michele Silva Pinto has become a staple in the Figure division looking for improvements. In Orlando, Pinto finished near the bottom but was looking to turn things around right away. Wendy Fortino and Rachel Killam also made an appearance in Los Angeles looking to impress on their way to a qualification.
The full results from the event have been announced. Check out the full break down of the 2021 Titans Grand Prix Pro below!
2021 Titans Grand Prix Pro: All Division Winners
Figure: Bojana Vasiljevic
2021 Titans Grand Prix Pro Breakdown
Figure
First Place – Bojana Vasiljevic
Second Place – An Da Jeong
Third Place – Wendy Fortino
Fourth Place – Michele Silva Pinto
Fifth Place – Mandy Umer
Sixth Place – Rachel Killam
Seventh Place – Nuannaree Sriwaralak
Eighth Place – Charity Field
Ninth Place – Tonya Brookter
Tenth Place – Kristy Crespo
Generation Iron wishes to congratulate all the great athletes who earned a win this weekend. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Still Hospitalized, Flex Wheeler Gives Update On His Condition
Flex Wheeler shares update on Instagram with a mix of positive and concerning news.
On October 9th, 2021, Flex Wheeler announced that he had been diagnosed with COVID-19. The announcement in question was posted from the hospital via his Instagram. Though he remained positive and claimed, “I will defeat the virus,” fans were concerned due to the fact he was hospitalized. Now just a few days later, Flex Wheeler has provided an update on his condition – containing a combination of good and bad news.
Posting a picture from his hospital bed, Flex Wheeler reveals that he is still hospitalized but starts with some positive news. His COVID-19 symptoms are getting less severe. His fever is reducing with less aches and migraines. He also reveals that he had developed some respiratory issues – though did not need to be intubated. He has been given medication that seems to be having a positive effect – and states that the hospital staff seem to be more positive after his latest chest scans.
“Still in the hospital. Covid Bon-respiratory symptoms are getting better. Body aches, fever, and migraines are starting to get less excruciating day by day.
A few days ago I did start to experience respiratory issues. I was put on oxygen (no breathing tube) and meds. The meds seem to be working and they have lowered the level of oxygen that I am on. I will be on these meds for at least another 11 days. The doctors did actually smile during my last chest films, they don’t normally give you a hint either way, so I’ll take it!”
Unfortunately, despite this seemingly positive news, Flex Wheeler also shares some concerning updates. He has also suffered acute kidney failure. This seems connected to the fact that he had a kidney transplant only a year ago. This has put him on immunosuppressant drugs. This, Wheeler claims, puts him in a strange unique position of being immunocompromised while also on immunosuppressant drugs. This is a potentially dangerous combination when it comes to the COVID-19 virus.
“The scary: I am in acute kidney failure, so my INR stabilization is an issue right now. As you may know, I received a kidney transplant over a decade ago.
I am in that rare case of people that are immunocompromised, while also taking immunosuppressant drugs for my kidney. So, even though I’m fully vaccinated, I hit that sweet spot that put me in danger for this virus. Covid really is he worst thing that I’ve ever gone through.”
Despite this scary news, Flex Wheeler remains positive. He thanks friends, family, and those in the bodybuilding community that have provided him support. He ends off his update by stating, “I will beat this!”
The entire staff here at Generation Iron send out hope and support for Flex Wheeler during this time. The Generation Iron Fitness Network will continue to provide updates as they become available for this developing story. We all hope for a smooth and strong recovery in the days ahead.
Effective Upper Chest Training
How To Build A Big Chest
Those who are looking to increase the size of their chest often start in the wrong place. For ultimate chest building, it is wise to start with the upper chest and work down; therefore, growing the upper pecs should be made a priority.
Typically, for chest development, the chosen method is to perform heavy bench presses and chest orientated exercises. While there are many superb chest developing exercises, a large number of them place demand on the fibers of the mid to lower pec rather than upper pec fibers. As a result, the upper chest may fail to develop at the same rate thus hampering overall chest building progress.
The Pectorals
The chest muscles are known as the pectorals and there are 4 individual muscles that make up the muscle group. The 4 muscles are the pectoralis major, pectoralis minor, serratus anterior and subclavius. All of these muscles work together to bring about movement around the shoulder.
For those who are looking to increase chest size, it is the pectoralis major that will be of most interest. As the name suggests, the pectoralis major is the biggest and most visible of the 4 muscles. As a result, it is the muscle which have the most profound impact on chest building.
The pec major has 3 independent origin points – one on the clavicle (collar bone), another on the sternum (breast bone) and finally one on the ribcage. As a result, the pec muscle is often divided into 3 different anatomical sections – the clavicular (upper) region, the sternal (mid) region and the costal (lower) region. All three regions insert on the humerus bone found in the upper arm and allow for a range of different shoulder movements (1).
Upper Chest Workout
As mentioned, the upper chest often underdevelops and requires specific attention. The following workout will demonstrate an effective plan for developing upper chest strength and size.
The plan can be used either as a “chest day” workout or may be used as the foundations of a chest-based workout. It is possible to add extra chest exercises to this plan to increase the overall volume of the workout and enhance muscular hypertrophy.
Exercise
Sets x Reps
Rest
Incline Dumbbell Flyes (Low Angle)
3 x 12, 10, 8
45s
Smith Machine Incline Bench Press
4 x 12, 10, 8, 6
60s
Push-Ups with Feet Elevated (Dropset)
3 x failure
30s
The 3 Upper Chest Exercises
This section will briefly break down the movements required for each of the exercises in the program. For those who are strength training novices or for those who are learning the exercises for the first time, always start with low weight and intensity to allow the body time to get to grips with the movements required. As movement proficiency improves, gradually increase the demand of each exercise.
1) Incline Dumbbell Flyes (Low Angle)
A standard dumbbell fly will target the body of the pecs rather than specifically hitting the upper portion of the muscle. In order to place the majority of the stress on the upper chest, place the bench on a low incline. Doing this will maximize upper pec engagement while also minimizing the involvement of the front deltoids in the shoulder
For the incline dumbbell fly, lie back on the bench and press the dumbbells up so that they are directly above the chest – this is the starting point. In a controlled motion, gradually lower the dumbbells to the sides of the body while keeping the arms straight (avoid locking the elbow joint). Drive the chest up as you lower to stretch the pecs out all while ensuring that the shoulders are kept back and down.
Once the arms have lowered to the sides of the body, squeeze the arms together in order to drive the arms back up to the starting position. Avoid banging the dumbbells together when they meet above the chest. Once the dumbbells returns to the starting point over the chest, focus on contracting the pecs momentarily before commencing the next rep.
2) Smith Machine Incline Bench Press
When benching, one of the advantages of using the Smith machine over a barbell is that stabilization is less of a factor. With the barbell, many muscles must contract in order to stabilize the bar as it moves which may take some of the demand away from the upper pecs. Because the Smith Machine runs along rails, there is no need for stabilization which will allow a greater emphasis to be placed on the upper pecs.
For the incline bench press, start by setting the bench at approximately 45 degrees and lie back on it, ensuring that the bar lines up with the chest. Grip the bar with both hands slightly wider than shoulder width. Unrack the bar and then gradually lower the bar towards the chest, stopping an inch above the chest. Stopping just short of the chest will maintain tension in the pecs and eliminate the chances of using momentum.
Pause briefly at the bottom of the rep before driving the bar up powerfully. As with the incline flyes, look to squeeze the pecs at this point and maintain a strong contraction for a second or so. Finally, ensure that the elbows do not lock out during this phase as this will cause the triceps to take control rather than the upper chest.
3) Push-Ups with Feet Elevated
In terms of bodyweight exercises, the push-up reigns supreme for chest development. In the same way that setting the bench on an incline places a greater demand on the upper pecs (2), elevating the feet will also cause the focus to shift to the upper chest. Using dumbbells or push-up handles is a great option for those who struggle with wrist pain and also for increasing the exercise’s range of motion.
To perform the push up, start by placing a bench directly behind the body. Position the hands so that they are directly underneath the shoulders and then place the feet on the bench at approximately hip width. Keeping the body as straight as possible, hinge at the elbows and look to keep them tight to the body as the chest drops down to the floor.
From this position, imagine trying to drive the hands through the floor to propel the body back up to the starting position. Once muscular failure is reached, step down to the floor and continue pressing. This advanced training method is known as a drop-set and has been found to be an effective muscle building method (3).
Muscle Building Essentials
While focusing on developing the upper chest is important for building a full, thick chest, changes in muscle size will not occur by simply following the aforementioned workout plan. Absolutely, strength training is highly important for building muscle size however, this must be accompanied with appropriate nutrition.
The most important factor that will determine whether or not muscle gain is successful or not is the number of calories consumed. For effective muscle building, a calorie surplus must be established. This is simply where one consumes more calories per day than their body requires. If a calorie surplus is not maintained, then optimal muscle growth will not occur (4).
During strength sessions in the gym, individual muscle fibers actually begin to tear at a microscopic level as a result of being exposed to a training stimulus. The body requires these additional calories in order to recover optimally from the stresses of training and repair each fiber. This repairing process causes the muscle fibers to increase in strength and size.
The second nutrition based essential for muscle building is to ensure that enough protein is being consumed. Protein is a crucial macronutrient that the body requires on a daily basis for growth, healing and regulation of body processes. When it comes to muscle building, enough protein must be consumed on a daily basis to, once again, accelerate recovery time from training and promote muscle growth (5).
In summation, failure to consume enough calories or protein, will hinder all muscle building progress regardless of how regularly strength training is taking place.
Final Word
Targeting the upper chest is often the missing component for those looking to build a full chest. Therefore, it is worthwhile selecting a number of resistance exercises that challenge the upper chest to a large degree and cause substantial adaptation. However, without appropriate nutrition, building significant muscle mass will be difficult, if not impossible. Therefore, ensure that one is consuming enough calories and protein in order to onset hypertrophy.
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References:
1-Solari, Francesca; Burns, Bracken (2019), “Anatomy, Thorax, Pectoralis Major Major”, StatPearls, StatPearls Publishing, PMID 30252247
2-Lauver, Jakob D.; Cayot, Trent E.; Scheuermann, Barry W. (2016). “Influence of bench angle on upper extremity muscular activation during bench press exercise”. European Journal of Sport Science. 16 (3): 309–316. doi:10.1080/17461391.2015.1022605. ISSN 1536-7290. PMID 25799093.
3-Fink, Julius; Schoenfeld, Brad J.; Kikuchi, Naoki; Nakazato, Koichi (2018-5). “Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength”. The Journal of Sports Medicine and Physical Fitness. 58 (5): 597–605. doi:10.23736/S0022-4707.17.06838-4. ISSN 1827-1928. PMID 28474868.
4-LEAF, ALEX; ANTONIO, JOSE (December 1, 2017). “The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review”. International Journal of Exercise Science. 10 (8): 1275–1296. ISSN 1939-795X. PMC 5786199. PMID 29399253.
5-Stark, Matthew; Lukaszuk, Judith; Prawitz, Aimee; Salacinski, Amanda (December 14, 2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. Journal of the International Society of Sports Nutrition. 9: 54. doi:10.1186/1550-2783-9-54. ISSN 1550-2783. PMC 3529694. PMID 23241341.
Talking Huge | EP 16: Craig Golias Reacts To The Olympia 2021 Results
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Craig Golias and Vlad Yudin break down the full results for the Olympia 2021 weekend.
Welcome to another episode of Talking Huge – a weekly digital series in which Craig Golias talks in-depth with Vlad Yudin on the latest trending topics in bodybuilding. Raw, honest, and uncut – Craig Golias shares his opinions on all things bodybuilding. In this episode, Craig Golias shares his thoughts on the Olympia 2021 results across highlight divisions, follows up on George Peterson’s passing, and more.
Last weekend held the Olympia 2021 weekend event. Known as the Super Bowl of bodybuilding, this was the largest version of the competition yet. It held 11 divisions including the new Wellness category. Needless to say it was a star studded affair with excitement around every corner.
Last week, Craig Golias made his predictions for the Men’s Open division of the Olympia 2021. Now looking back at his predictions compared to the results – he was correct about four of the top five placings at the Mr. Olympia 2021. We spend most of this episode digging into the details about the results of that lineup plus Craig’s reaction to the winners of other key divisions such as the Men’s 212 and Classic Physique categories. Let’s jump into it in our latest episode of Talking Huge.
Big Ramy, Hunter Labrada, and Nick Walker’s Mr. Olympia future
Craig Golias predicted that Big Ramy would be first place. He was also correct in placing Brandon Curry at second, Hadi Choopan in third, and Nick Walker in fifth place. His only misstep was the fourth place prediction. Hunter Labrada ended up taking that spot – and pulled ahead against his contemporary Nick Walker.
Craig Golias was shocked at Hunter Labrada’s physique and placing – giving the athletes props for his impressive improvements and showing on the Olympia stage. He thinks both Hunter Labrada and Nick Walker’s placings show promise for these two athletes – and expects to see them as consistent top five athletes for years to come.
As for Big Ramy, Craig Golias isn’t 100% sure if he will be able to continue his reign in the long term. He felt that Ramy has showcased better conditioning in the past – and that if he is to maintain his first place finish, he will have to show significantly better improvements in future Olympia competitions. Craig Golias wouldn’t be surprised if Ramy falls from his first place spot as early as next year. With his predictions being so accurate this year – let’s bookmark his comments here to see if they hold up in 2022.
Derek Lunsford and Chris Bumstead at the Olympia 2021
Craig Golias also spoke with Vlad Yudin about his thoughts on the Men’s 212 and Classic Physique results. He believed that both winners were the right call by the judges. Derek Lunsford was his favorite on the stage that night and he believed that his classic look mixed with a mass monster mentality made for a superior physique. He also felt that Chris Bumstead is proving himself to be the unbeatable player in Classic Physique division.
Unlike Big Ramy, Craig Golias believes that Bumstead will be a long running champion n the Olympia for years to come. He will be the legend that all other Classic Physique competitors aspire to match up to or succeed past. Now that we are well past the baby stages of this division – it seems we very well may have our first long term reigning icon in the category.
Wrap Up
There are far more topics discussed in this episode than we can cover in this article. Craig Golias also follows up on his further thoughts regarding George Peterson’s death – and how that might affect the world of bodybuilding’s future among other interesting topics. You can check it all out in the latest episode of Talking Huge above! Make sure to check out Talking Huge every week on Friday – only on the Generation Iron Fitness Network!
Brandon Curry’s Coach Abdullah Alotaibi Unhappy With 2021 Olympia Judging
Abdullah Alotaibi is critical of Olympia judging after Brandon Curry’s second-place finish.
Every great bodybuilder has plenty of people around them to get to the top of the sport. This includes a coach who keeps them on track every step of the way. For Brandon Curry, that coach is Abdullah Alotaibi. The two have been working together for years now as Curry has turned into an elite competitor in bodybuilding.
Curry reached the pinnacle in 2019 by taking home the title of Mr. Olympia. Over the previous two years, Curry has finished second to Big Ramy and this is something that Alotaibi is not happy about. On Thursday, the bodybuilding coach took to Instagram to voice some criticisms with recent judging at the Olympia.
“In 2019, after Brandon won the Olympia, i asked one of the top guys what should i do/improve Brandon to keep winning the olympia, what adjustments should we make; he told me to bring him very lean and shredded, we did just that and still lost in 2020.Then asked them what adjustments should we make to bring back the title they told me to bring him bigger, which we did. This year Brandon was 15lb heavier and still lost.
I don’t know what they need as they keep changing things around”
Abdullah Alotaibi’s major frustration came because he followed advice from judges and it was still not enough. He claimed that prior to the 2020 competition, he was told to have Brandon Curry Len and shredded. Prior to last weekend in Orlando, Alotaibi was advised to add some size. While the duo reached each goal, neither was good enough to get back to the top of the sport.
The sport of bodybuilding is transitioning to favor mass monsters with incredible conditioning. That exactly what Big Ramy is. He weighed in at 305 pounds during the Olympia press conference and seemed like a difficult candidate to beat. During the prejudging round, it was clear that Brandon Curry was right there with him.
Despite recent frustrations from his coach, Curry did not have any regrets after his performance this year. He recently took to Instagram to address the Olympia.
“I FELL SHORT ACCORDING TO THE JUDGES, BUT I HAVE ZERO REGRETS BECAUSE I DID MY ABSOLUTE BEST AND THE REST WAS IN THEIR HANDS.TO BE IN THE TOP 2 IN THE WORLD FOR 3 CONSECUTIVE YEARS IS MY HISTORICAL MOMENT FOR THE YEAR. EACH YEAR I FIND SOMETHING SIGNIFICANT IN THE OUTCOME AND THAT WAS THAT MOMENT FOR ME,’ Brandon Curry wrote.
It is not surprising to see Abdullah Alotaibi frustrated over another second-place finish but now it is back to the drawing board for Curry. He will continue to be one of the top competitors in the world moving forward and will undoubtedly be back on that Olympia stage next year.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Protein Powder For Bodybuilding Gains & Recovery 2021
You can’t maintain or build muscle mass without sufficient protein intake.
Think of a group of bros standing around the gym. What are they drinking? Most probably, protein shakes. In fact, protein powder is probably the first supplement people associate with bodybuilding/weightlifting. And for good reason. Protein serves as the building blocks for muscle growth and good protein powders will contain high quality ingredients with a good balance of fat and carbs to help you lose weight and build muscle.
Here’s what happens when you don’t consume enough protein while working out in the gym:
Your body can go catabolic – with a lack of protein, your body can begin using your muscles as an energy source.
You’ll find it hard to maintain or gain muscle mass – countless studies have shown that adequate protein intake is required for bodybuilding.
No-one wants to train their *ss off in the gym to see no results especially when it comes to fat loss. Or see any losses in muscle mass. As a result, protein powder is pretty damn important to bodybuilders (and anyone who trains in the gym aiming to maintain or gain muscle mass). We’ve safely established that. Knowing what to take and when to take it is more than important when looking to achieve all of your bodybuilding goals from the best whey protein and a quality whey protein.
So, what’s the issue?
Well, there are now many different types of protein powders available on the market – soy protein, whey protein, pea protein, brown-rice protein to name just a few. But which is best whey protein for you?
In this article, we’ll tell you which protein powder supplement we recommend as the best whey protein. Followed by the reasons why we’ve chosen a specific product.
Transparent Labs 100% Grass-Fed Whey Protein Isolate: Our #1 Recommended Protein Powder
Key Benefits
100% grass fed whey for optimal health and performance benefits
Superior muscle boosting support and enhanced recovery
Sourced directly from American cows and produced by a reputable company
Key Features
28g of protein- more than enough to help you reach your target daily protein intake
Only 120 calories conducive to any diet and great for cutting or bulking
Classic and fun flavors so you never grow bored with the taste
Code GENIRON10 For 10% Off
Transparent Labs 100% Grass-Fed Whey Protein Isolate is organic, non-GMO, and gluten-free, boasting a great formula for a top protein powder. With nothing artificial added, this is a clean protein that is easier on your stomach.
Check out where Transparent Labs 100% Grass-Fed Whey Protein Isolate fell on our list of the Best Protein Powders!
Quick Summary
At 120 calories per one 32-gram scoop, it is packed with 28 grams of protein and one carbohydrate ensuring you stay full while recovering and keeping those gains going. Sourcing directly from American cows, their whey only comes from 100% grass-fed diets for this product, keeping your body free from steroids and hormones. Your classic flavors like French Vanilla and Chocolate Peanut Butter are mixed with fun additions like Cinnamon Pastry, Cereal Splash, and Salted Caramel, making this product almost too good to be true.
Designed to supplement a healthy diet post-workout, this product is great for gym-goers seeking to bulk up, athletes seeking to pack on lean muscle, or anyone looking to shed a little weight. You will notice that this product will increase lean body mass, strength, and muscle size, while also aiding in recovery. With just four simple ingredients, Transparent Labs has produced a whey protein isolate that will help you and you are sure to love.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
Why Protein Is Essential To A Bodybuilding Diet
In a nutshell, amino acids are used by your body to repair (and build) new muscle fibers and are essential in a high quality whey concentrate, whey isolate, or a vegan whey protein (1).
So, it doesn’t take Arnold Schwarzenegger to tell you how important protein is, for you to believe it. (Although, Schwarzenegger.com has stated: “If you’re not paying attention to protein, you’re doing it all wrong.”)
Ultimately, you need to consume a certain amount of protein in order to build the muscular, bodybuilder physique you’ve always wanted.
How Much Protein Do I Need To Consume?
There have been tons of different arguments around this question. And there are also different answers in clinical studies.
Scientific American believe that 0.45g of protein per lbs. bodyweight is enough. They also mentioned that studies found consuming over 1.2g protein per lbs. bodyweight provided no improvements in muscle-building.
For this reason, while you do need ‘enough’, you also don’t need to go overboard with your protein intake as 1.0-1.6 g protein per pound of bodyweight is commonly accepted as optimal (2).
Difference Between Whey Protein & Non-Dairy Sources
When it comes to choosing whey over non-dairy sources, whey protein is a fantastic source to meet your daily intake, as well as boost muscle growth and recovery. Non-dairy sources like brown rice protein, pea protein, and a host of others are good options for those sensitive to dairy or following a certain diet, like veganism for example, but for those looking to really boost their gains, a clean and effective whey protein is certainly a great option for you.
Reasons To Choose Whey Protein Over Other Sources
Taking whey protein powder, either as whey protein concentrate, isolate, or other types of protein, can have a number of powerful effects on the body. Whey protein powder is highly accessible, affordable and is a useful tool for promoting a high-protein diet.
Protein synthesis is a huge benefit to whey protein as this will repair those torn muscle fibers so they grow back bigger and stronger (3). With the help of a complete amino acids profile, muscle protein synthesis can occur no problem and with 28g of protein in this supplement from Transparent Labs, that is more than enough to help you reach your intended goals.
This will go hand in hand with recovery for the faster those muscles are repaired and replenished, the faster bounce back you have to take on other workouts without feeling sluggish or worn down (4). Stretching, foam rolling, and yoga are great ways to recover, but pumping yourself with vital protein cannot be beat.
Protein will also aid in weight loss as a great way to keep you full for longer so you don’t snack or take in unwanted calories (5). Either cutting or bulking, a good protein powder can curb hunger or continually pump you with healthy calories so you see that increase in strength and size you want most.
Conclusion: Best Protein Powder For Bodybuilding
At the end of the day, there are so many protein powders out there to choose from and the decision can be nothing short of daunting. Thankfully, some stand out amongst the rest and for bodybuilders looking to get the most bang for their buck, a top tier protein is now at your fingertips. High-quality whey matched by incredible benefits gives you nothing but the best chance at seeing that desired growth you want most.
Our #1 choice of Protein Powder is Transparent Labs 100% Grass-Fed Whey Protein Isolate.
Check this protein powder out and see what it can do for you. A reputable company backing it only lends to the fact that this is clean and beneficial for all your muscle building and recovery needs.
Try Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate Here
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Transparent Labs and Envato
References
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)
Wu, G. (2016). “Dietary protein intake and human health”. (source)
Pasiakos, S.; McLellan, T.; Lieberman, H. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; Lieberman, H.; McLellan, T. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
8 Mobility Exercises You Need To Do Before A Workout
Improve Your Mobility With These Movements
The worst thing you could do when you enter the gym is to go straight into your workout – and it’s exactly what most people do. Warming up by doing a few mobility exercises can greatly reduce the chances of an injury.
Working on your mobility can prime your joints and muscles for your workouts and facilitate your mind-muscle connection and pumps. In short, you should make performing the mobility movements an indispensable part of your warm-up ritual.
Shoulder Rotator Cuff Dumbbell Extensions
Your shoulder cuffs are a stiff muscle group and don’t have a lot of mobility. Not warming them up before a workout can lead to discomfort or an injury. Stand with a dumbbell in each hand and lock your elbows to your side. Bend your arms at the elbows so your lower arms are parallel to the floor.
While keeping your elbows pinned, slowly turn the dumbbells outwards as far as you can by moving at your forearms. Reverse the motion and turn the dumbbells inwards. Perform this exercise until you feel your shoulder joints have warmed up.
Foam Rolling
While there are hundreds of mobility and flexibility exercises out there, in this article, we’ll be focusing on the exercises you can do on your own. Foam rolling is a great way of loosening up your tense muscles.
It’s a form of self-myofascial massage which can be done for the majority of muscle groups. Foam rolling before a workout can help with mobility and can help speed up the recovery process when done after a workout.
Hip Openers
Hip openers are a great exercise for people who have problem squatting. Stand upright with your hands placed on your sides. Raise your right leg so your upper leg is parallel to the floor while keeping your left foot planted on the floor.
Make a circle with your right knee by bringing it across your body, and then out to the side. Repeat for the recommended reps and switch to the left leg.
Shoulder Pass Throughs
Stand with your feet placed shoulder-width apart. Hold a broomstick overhead with a grip that is as wide as possible. Bring the broomstick behind your back as far as you can without bending at your elbows. Return to the starting position and bring the stick forward so it rests against your quads. Repeat for the recommended reps.
Low Lunge With Push Back
Start with placing both your hands on the floor and in a low-lunge position with your left foot in front. Bring the left foot back to meet the right, send hips high, and press your chest back while coming into a bent-knee downward dog position.
Shift forward, stepping the right foot forward to the outside of the right hand, coming into a low lunge on the other side. Then step the right foot back and return to the downward dog position.
Seated Toe Touch
Seated toe touch is one of the most common stretching exercises. Sit on the floor with an upright torso. Lean forward to touch your toes without lifting your hams off the floor by bending at your knees.
Thoracic Bridge
Start in a kneeling push-up position. While keeping your left arm on the floor, rotate your body to the right side while keeping your heels planted on the floor and thrust up with your back and glutes to form a bridge while extending your right arm overhead and to your left side. Return to the starting position and repeat with your left arm.
Bicep Stretches
Stand beside a wall and place your right hand on the wall so your arm is perpendicular to the wall while your body is parallel to it. Rotate to your left while keeping your right arm stationary. Repeat with your left arm.
Header image courtesy of Envato Elements
How much time do you spend doing mobility exercises every day? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Perfecting The Good Morning Exercise
Developing The Posterior Chain With The Good Morning Exercise
For developing the posterior chain, there are very few exercises that compare to the good morning. The fact that the exercise is universally used by top level athletes, strongmen, powerlifters, and olympic lifters, should indicate the effectiveness of this exercise.
The article will review the good morning exercise, the muscles involved, the associated benefits and explain what exactly makes it such a great developer for strength and size. It will also break down the technique required to safely and efficiently perform a good morning and provide information on how to best program it into training.
Muscles Activated
The posterior chain is very simply every muscle found at the rear of the body – from the calf at the bottom of the leg to the traps in the upper back. While all the muscles of the posterior chain contract in some capacity to drive or stabilize movement, there are a number of specific muscles that are responsible for performing a barbell good morning:
– Glutes
– Hamstrings
– Spinal Erectors
– Upper Back Muscles
– Scapular Stabilizers
Good Morning Technique
This section will break down the form for a conventional barbell good morning exercise. There are a number of useful good morning variations that can be performed, however, as stated, the technique explained here is for a conventional good morning.
The most important aspect of the good morning is ensuring that the hips move backwards effectively and that a neutral spine alignment is maintained throughout. This is an important aspect, not only to ensure that the correct musculature is activated, but also to protect the lower back from injury. Flexing or extending the spine under a great deal of load can cause significant injury – specifically disc herniation (also referred to as a slipped disc) (1).
Those who have performed the deadlift, squat or other athletic movements previously may grasp this technique relatively quickly. This is because the movement patterns are very similar to many other strength and athletic exercises.
1) Set a barbell on a rack, just beneath shoulder height. Place the bar on the upper back and grip the bar with both hands, keeping them close to the shoulders. Before unracking, drive the chest up and squeeze the core muscles to protect the back. Lift off and take a few steps back so not to make contact with any part of the rack.
2) Assume a hip-width stance, stand tall and keep soft at the knees. Before hinging the hips, once again ensure that the chest is lifted and the core is braced. From this position, focus on pushing the hips back so that the trunk of the body tips forward while keeping the knees out over the toes and feet flat on the floor. If possible, and without compromising a flat back, tip forward until the chest is approximately parallel with the floor.
3) On reaching this position, reverse the movement by driving the hips through until reaching an upright position. At the end of the movement, focus on squeezing the glutes together. Repeat these steps again for the prescribed number of repetitions.
Good Morning Benefits
It is clear the good morning is an effective posterior chain strength exercise, but what specific benefits are associated with developing these muscles?
Back Health
For many big compound exercises, such as squats, deadlifts and olympic lifts, a large emphasis is often placed on protecting the lower back from injury. This is typically done by squeezing core musculature thus increasing intra-abdominal pressure and stabilizing the spine (2). Failure to do this may lead to flexion of the lumbar spine which can cause injury.
Regularly performing good mornings will increase the isometric strength of the spinal erectors, muscles which are pivotal in spinal stabilization, thus further protecting the back from injury. Additionally, building strong glutes and hamstrings will not only reduce the risk of experiencing a soft tissue or back injury but may also facilitate a greater performance for a number of exercises.
Glute/Hamstring Development
There is good reason why the good morning appears in so many powerlifting and weightlifting training programs. Squats, deadlifts, cleans and snatches all place the lifter in a bent over position where the hamstrings and glutes are exposed to a great load and stress. If these muscles are weak and inefficient, the lift will also be. Research has indicated that regularly performing the good morning will develop hamstrings and glute strength to a large degree (3).
Facilitating Deadlifts & Squats
With every strength based exercise, resisting spinal flexion is crucial for distributing load effectively and reducing injury risk. In addition to this, regularly performing good mornings will improve strength and proprioceptive ability (the body’s understanding of movement). By improving both of these, there will be a consequent positive impact on performance of the squat, deadlift and a variety of other compound lifts.
More specifically, building upper back tension and spinal stability will be specifically useful for lifters during the squat who either struggle to anchor the bar tightly to the upper back or find themselves tipping forward in the squat. There are similarities between the deadlift and the good morning as the movements for both exercises are alike and recruit the same muscles. Therefore, the good morning is an excellent accessory exercise for the deadlift, both in terms of total weight lifted and overall technique.
Although the good morning can be highly beneficial for facilitating better technique for both the deadlift and squat, it should not be over relied on or seen as the only answer for rectifying technique issues. There are a number of factors that must be considered and assessed when looking to improve technique.
Programming Considerations
Good mornings can be used to improve a number of fitness components and are specifically useful for developing strength and causing hypertrophy (muscle growth).
For building muscle mass, the recommendation is to complete 3-4 sets of 8-12 reps. This volume is enough to apply metabolic stress, mechanical tension and cause muscle damage – the 3 mechanisms necessary for bringing about muscular hypertrophy (4).
For strength gains, look to keep the weight heavy and rep range relatively low. Typically no more than 5 reps to be completed per set. However, with heavy loads it is important to be aware that technique is more likely to break down and therefore heighten the risk of sustaining injury. As a result, heavy good mornings are not recommended for many – only those who are advanced lifters or athletes.
If new to the good morning exercise, ensure to start with a light barbell initially and practice regularly. As the movement becomes more automatic, it would then be acceptable to progress and gradually start adding weight to the bar.
Finally, for those who struggle with low back pain, exercise caution. Although the good morning can have a very positive impact on back pain, increasing the weight on the bar places a large deal of stress through the muscles around the hips and the back (5) and therefore, a slight deviation from good technique could exacerbate issues.
The recommendation therefore would be to perform other core strengthening exercises, such as bird dogs, dead bugs and glute bridges, for a period of time to enhance spinal stability before progressing to the good morning. This has been found to be an effective method for reducing injury to the spine and lower extremities (6).
Good Morning Variations
The barbell good morning can be performed from a seated position to maximize tension on the spinal erectors and hamstrings. This is a great variation, however, be sure to reduce the load on the barbell when performing the seated version. The technique involved is similar, however, a wider stance is often required in order to provide space for the trunk to drop in to.
Another brilliant variation of the good morning is the banded version of the exercise. Not only will it effectively fire up all the musculature of the posterior chain, it will also be of great benefit to those who are looking to grasp the movement patterns without the fear of placing a heavy barbell on the back.
For the banded good morning, find a long resistance band, place it under the feet and stand on it. With the other looped end of the band, hinge forward and hook it over the head so that it sits on the upper back. From that position, brace hard, keep the chest lifted and drive up until standing. Reverse the movement, returning to the hinged position and repeat for the desired number of reps.
Final Word
In summation, good mornings are a highly effective developer of posterior chain strength and size. While caution should be exercised for strength training beginners and those with low back issues, the wide range of benefits associated with this exercise means that it is a useful addition to the majority of strength training programs.
References:
1-VanGelder, Leonard H.; Hoogenboom, Barbara J.; Vaughn, Daniel W. (2013-8). “A PHASED REHABILITATION PROTOCOL FOR ATHLETES WITH LUMBAR INTERVERTEBRAL DISC HERNIATION”. International Journal of Sports Physical Therapy. 8 (4): 482–516. ISSN 2159-2896. PMC 3812831. PMID 24175134.
2-Hackett, Daniel A.; Chow, Chin-Moi (2013-8). “The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise”. Journal of Strength and Conditioning Research. 27 (8): 2338–2345. doi:10.1519/JSC.0b013e31827de07d. ISSN 1533-4287. PMID 23222073.
3-Schellenberg, Florian; Taylor, William R.; Lorenzetti, Silvio (July 17, 2017). “Towards evidence based strength training: a comparison of muscle forces during deadlifts, goodmornings and split squats”. BMC Sports Science, Medicine and Rehabilitation. 9. doi:10.1186/s13102-017-0077-x. ISSN 2052-1847. PMC 5513080. PMID 28725437.
4-Schoenfeld, Brad J. (2010-10). “The mechanisms of muscle hypertrophy and their application to resistance training”. Journal of Strength and Conditioning Research. 24 (10): 2857–2872. doi:10.1519/JSC.0b013e3181e840f3. ISSN 1533-4287. PMID 20847704.
5-Vigotsky, Andrew David; Harper, Erin Nicole; Ryan, David Russell; Contreras, Bret (2015). “Effects of load on good morning kinematics and EMG activity”. PeerJ. 3: e708. doi:10.7717/peerj.708. ISSN 2167-8359. PMC 4304869. PMID 25653899.
6-Huxel Bliven, Kellie C.; Anderson, Barton E. (2013-11). “Core Stability Training for Injury Prevention”. Sports Health. 5 (6): 514–522. doi:10.1177/1941738113481200. ISSN 1941-7381. PMC 3806175. PMID 24427426.
How Margarita Ventura Prepares For The 2021 NPC East Coast Cup
Professional bodybuilder and Generation Iron managed athlete, Margarita Ventura, shares her training routine, nutrition plan, and mental state leading up to NPC East Coast Cup.
Margarita Ventura is set to compete at the NPC East Coast Cup Championships in what is shaping up to be an exciting event. Juggling her advertising career and bodybuilding has not been easy, but her incredible work ethic and mindset, along with a great training plan and nutrition routine, has allowed her to compete at a very high level. In the days leading up to this championship event, Margarita walks us through her training, nutrition, and mental state as she gears up for a bodybuilding battle in East Haven, Connecticut come Saturday.
About Margarita Ventura
Like many of us, Margarita Ventura found herself caught in the struggle of balancing her work and personal life. Seeing the negative toll this was taking on her, she sought to make a change and now takes these lessons that helped her to inspire and help others to do the same. She made her amateur debut in 2015, placing first in the Masters Bikini Division and in the top two of the Open Bikini Division. Now with her pro card in hand, she sought to prove herself at the highest level of the sport. At the WBFF Worlds Bahamas competition, she finished in the top five, all while working a full-time job, proving anything is possible.
NPC East Coast Cup Preparation
When it comes to Margarita’s competition prep, she knows how easy it can be to get overwhelmed. For Margarita, it is easy to get overwhelmed with competition prep when you are thinking too far out. For her, it is best to approach each day one at a time and follow and trust the process. A great pro tip from a true professional.
Training Plan
When it comes to Margarita’s training plan, it usually revolves around cardio and weightlifting, staggered throughout the days and week to maximize her workouts. Leading up to this event, cardio is done 7 days a week, with a 35-minute morning cardio session and 35 minutes performed in the evening. She will also perform three glute exercises 7 days a week for around 15-30 minutes. For weightlifting, a 4-day split will see 60-90 minute workouts.
To sum Margarita’s workout routine up, she trains twice a day, morning and evening with cardio performed everyday and lifting dependent on her schedule. With juggling her business and finding time for self-care, she will either workout at her apartment gym or on Chelsea Piers, all depending on how she feels and what kind of time she can commit.
Nutrition & Supplementation
Her diet has to be strict and meal prepping has been a huge help for this. Typically, food will be delivered on Sunday and Thursday so she only has to buy other food in smaller windows, if need be. As someone who isn’t the biggest fan of microwaved food, working from home has allowed her to heat food on the stove in efforts to control everything she eats to really stick to her diet.
Supplements are vital for a routine and can fill in any gaps and eliminate deficiencies. Margarita takes her supplements religiously as directed to make sure nothing is sacrificed at any point.
Mental State
Bodybuilding always saved Margarita from the adversity, stress, and workaholic mind frame and has been a guide for how to decompress when dealing with an overachieving personality. Choosing to leave her WBFF Pro status to start fresh in NPC was a difficult decision, but one that has allowed her to learn from the best.
Having such an accomplished career thus far, she realized there is no good time to compete and that when life throws you obstacles or challenges, you need to roll with the punches and take them head on. For Margarita, when she would be preoccupied with other factors, it would add unnecessary stress and not allow her to feel fully comfortable or open to succeed.
Having left a job full of toxicity and an unhealthy work environment, she now works for a much healthier company which has alleviated much of her stress and has improved her bodybuilding ten-fold. What you do for work makes up so much of your day and impacts your health and fitness greatly, making this important to prioritize. Now in a spot she wants to be in, she has tailored her professional career in advertising to align nicely with her fitness and bodybuilding lifestyle.
How Margarita Stays Motivated
With her busy schedule and constant stress on both her mind and body, Margarita must find ways to stay motivated throughout her journey. For her, she lives almost a modern-day Mad Men-ad agency lifestyle while juggling bodybuilding all at once. She hopes to be an example of how you can prioritize and protect your health, fitness, and self-care without letting your career, business, and social events take full control. She hopes to break stereotypes, systemic racism, ageism, and sexism across both sides of the industry between fitness and business. And she hopes to be a role model for others, showing that you can in fact be an educated, career-oriented athlete. At the end of the day, you have one body and putting your longevity and health at risk just isn’t something you should stand for.
About NPC East Coast Cup
The NPC East Coast Cup Championships are set to take place this weekend, starting on October 16. A national qualifier event, athletes will compete in the following divisions: Bodybuilding, Classic Physique, Figure, Fitness, Bikini, Men’s Physique, Women’s Physique, and Wellness.
Where: East Haven High School, 35 Wheelbarrow Lane, East Haven, CT 06513
When: Saturday, October 16, 2021
Time: Pre-judging starts at 11:00 am and Finals start at 5:00 pm
Tickets: Pre-judging costs $30 each and Finals General Admission costs $40 each
Click here to purchase tickets!
You can check out all the information you need at the NPC Northeast website here!
Wrap Up
Margarita Ventura is set to compete at NPC East Coast Cup Championships with her eyes on that top prize. Her training, nutrition, and mental state are all pivotal in getting her to where she is and this is shaping up to be an exciting event for her. Making the jump from the WBFF to NPC wasn’t easy, but her work ethic and love of the sport has carried her a long way, and there’s slowing down now.
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