Tag: Bodybuilding
Ryan Terry Answers: Is Men’s Physique Muscle Mass Getting Too Big?
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Ryan Terry reflects on the evolution of Men’s Physique since its inception and whether or not athletes are becoming too big.
Ryan Terry is a Men’s Physique competitor who has been competing for quite some time. So he’s been able to witness the evolution of physiques within the division throughout the past decade. If you were to look at Men’s Physique in 2013 and compare it today – the muscle mass on the athletes has grown significantly. It almost looks like a different division. In our latest GI Exclusive interview, Ryan Terry weighs in on whether or not Men’s Physique muscle mass has gotten too big.
Whenever a new division is added into pro bodybuilding, there is a transition stage as the athletes and judges determine what the “perfect champion” looks like for the category. During this time, the sport evolves, the physiques change, and eventually the division settles into its own very unique look. During our recent interview with Ryan Terry, we asked him to look back at the inception of Men’s Physique and compare it to how physiques look today.
Ryan Terry admitted that the physiques are much larger than they used to be. He attributes this to athletes trying to continually push the envelope and one up each other. With each year, athletes will try to improve. How do they do that? By becoming more conditioned and building more mass to get a slight edge. It’s small – but over many years it slowly changed the division.
Ryan Terry actually thinks that the size has become so much larger – that it would be possible for a Classic Physique competitor to drop down into Men’s Physique if they don’t meet the height to weight requirements in Classic. This might not have happened, Terry admits, but the fact that it may be possible is worrying to him for the Men’s Physique division. Where is the line drawn? How much bigger will these athletes get?
Ultimately, Ryan Terry doesn’t have an answer. But he’s keenly aware of what is taking place and constantly trying to reevaluate his physique for success. He doesn’t want to become too large – but he wants to win. This is part of his challenge when going up against athletes like the current Olympia champion Brandon Hendrickson. Terry and Hendrickson’s physique are very structurally different. This poses a challenge for Terry – but he’s not worried. He keeps his eye on how the division is changing, how Hendrickson is changing, and is putting in steps to upgrade and become a champion himself.
You can watch Ryan Terry go into full detail about the growth of Men’s Physique and his tactic for taking on Brandon Hendrickson in our latest GI Exclusive interview segment above!
Mr. America Competitor Series: Joseph LaCerra
Get to know Joseph LaCerra as he prepares for the upcoming Mr. America competition.
Joseph LaCerra was born and raised in South Jersey. As a toddler, his parents would take him to daycare at the local Golds Gym and he always admired the hardcore gym-goers with great physiques. With his parents regulars at the gym, he was around health and fitness from a young age, which carried over into his teen and adult life.
Joe’s journey to bodybuilding began with martial arts, starting at that same Golds Gym his parents would frequent. A karate class was held at one of the studios and instead of going to daycare, Joe told his parents he wanted to be in karate instead. They obliged and Joe began a long martial arts career in Tang Soo Do, earning his 4th degree master black belt.
Once high school rolled around, Joe was all in. He began going to the gym in efforts to further his strength to defeat worthy martial arts opponents, and as a rather small and skinny child, lifting and a newfound love of training gave way to a whole new passion; bodybuilding. So, while martial arts ultimately took a back seat, he took those valuable skills learned over the years and seamlessly applied them to bodybuilding.
While Joseph never saw himself at the “typical” athlete, for he never played many team sports, his time as a competitive martial artist made the transition to bodybuilding quite smooth, for Joseph found the parallels to be hard to ignore. At the core, both of these sports depend on you. While both promote camaraderie and a sense of family among fellow athletes and competitors, ultimately training and execution are 100% in your control. As not only sports, but also unique art forms, both martial arts and bodybuilding gave him a sense of purpose and a goal worthy of striving towards.
Training & Nutrition Routines
Training
When it comes to training, Joe loves the saying: “We train muscles, not movements”. One person may feel differently about an exercise, but finding what works best for you is the ultimate goal to find your true success. Joe trains 5 days per week, hitting each muscle group at least twice. His approach of lower volume, higher intensity has proved more than beneficial for Joe as this allows him to focus on true muscular failure as opposed to simply repping out many working sets. At the end of the day, it all comes down to recovery, and while training to muscular failure can be hard on recovery, Joe keeps his overall weekly volume on the lower side in efforts to truly maximize recovery.
One way Joe puts an emphasis on recovery is with a training log. In this, he will keep track of all workouts and look for trends. If his workouts seem strong with no setbacks, then he knows he can push it. For those lifts that tend to stall or regress, he knows what can be addressed to fix it. Looking at the full picture allows Joe to thrive inside and out of the gym, putting recovery at the top of the list.
When it comes to cardio, Joe rarely uses a machine. His job as a gym owner keeps him constantly on the move and he reaches at least 10,000 steps a day, although he shoots for around 12,000. Over time, Joe has realized he can get the necessary expenditure for fat loss through his daily steps and everyday activity, and while this works for him, it may not be for everyone. Another example of finding the best route for your own training needs.
Nutrition
When it comes to nutrition, Joe eats to keep things simple. His main protein sources include eggs, egg whites, chicken, lean beef, and a protein powder. For those carb sources he relies on sprouted grain bread, cream of rice, Jasmine rice, rice cakes, and Rice Krispies, as they are a low fat and low sugar cereal. He relies on almond butter and trace amounts from his animal-based proteins for fat sources.
When it comes to what are generally seen as “cheat meals”, Joe takes a unique approach. He doesn’t look at food as either good or bad, for it can create a poor relationship with food itself. Instead, he refers to these as “free meals”, meaning that if out with family and friends, he will indulge in a meal he wants to enjoy. While he is very strict during contest prep, if the time is right outside of that, he loves a good burger and fries.
For Joe’s supplementation routine, he separates these into two different categories: health and performance. His health supplements include a multivitamin, fish oil, a joint supplement, vitamin C, vitamin D, a fiber supplement, ashwagandha, L-theanine, and a probiotic. For performance, Joe uses a protein powder, creatine, glutamine, pre-workout, essential amino acids (EAAs), and intra-workout carbohydrates.
Competition & Preparation
In the days leading up to this event, Joe keeps things simple and stress-free. While many put what is called the “peak week” on a pedestal, Joe believes if the work is done and you believe in your training, then you are ready to perform. The last week is simply about stress management and getting ready to have fun and enjoy the show.
When it comes to Mr. America, Joe is confident he will return stronger to defend his title in the Classic Physique Division. Mr. America is a long and storied event and one that will hold an iconic place in bodybuilding history. Being considered a top bodybuilding competitor is an honor for Joe and while many gym members and those who enjoy fitness may never walk a bodybuilding stage, Joe aims to inspire others with his accomplishments and desire to be the best. A true testament to the heart and grit of a true competitor.
Once the 2021 Mr. America show concludes, so too does Joe’s 2021 bodybuilding show season. What makes this event so special is that Joe’s wife will be competing in the Amateur Bikini category and his mother will be in the Amateur Master’s Bikini category. A true family event for Joe. Upon completion, Joe aims to enjoy the pro-contest period with his wife, dog, close friends, and family as he looks ahead to the 2022 season. And while there is still one more show to go this year, he is already looking forward to a big year ahead.
Important Mr. America Information
Mr. America will be held October 8-10 in Atlantic City, New Jersey with the final ceremony being held on October 9. With everything going on, the health and safety of everyone involved is of the top priority and event organizers have worked diligently and incredibly hard to make sure this event runs as smoothly as possible. Generation Iron will be covering this event and it will also be broadcast on CBS Sports Network at a later date. Generation Iron will provide updates on the CBS Sports Broadcast as these updates become available.
Check out Mr. America’s website here for more information on this historic and amazing event!
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 Joe LaCerra
Former Mr. India Manoj Patil Attempted Suicide, Mentioned Harassment By Sahil Khan In Letter
Manoj Patil is in stable condition after attempting to take his own life.
Former Mr. India and professional bodybuilder Manoj Patil attempted to take his own life on Wednesday in his Mumbai residence. Patil consumed a large amount of pills and was rushed to Cooper Hospital. His manager says the incident took place around 12:30 am.
Patil previously filed a complaint against actor Sahil Khan after alleging he was being harassed. Khan was also mentioned in Patil’s suicide note. Patil is in stable condition after consuming sleeping pills.
Manoj Patil and Sahil Khan have had a recent feud over social media. Both sides have posted about the other in recent days. Patil posted a video four days ago where he is calling Khan fake and it was followed up yesterday day by a mockery video made by Khan.
Patil has earned his Pro Card in IFBB and has represented India on stage at many international competitions. Patil has competed in the Mr. Olympia amateur four times, Mr. Asia once, and the Sheru Classic — where he was the Men’s Physique winner in 2019. This is where Patil was able to earn his Pro card.
Sahil Khan held a press conference on Thursday to address the issue and said that the main problem is not between himself and Patil.
“No one wants to talk about the real issue, but everyone is reporting that a person committed suicide because of Sahil Khan,” Khan said.
“First of all, committing suicide is a crime in India. Manoj should understand that. Raj has transaction receipts of Rs 2 lakhs with Manoj’s name mentioned on it and not mine. If I come and sell drugs outside your house and if you put that up on social media, would I be able to say that you are bullying me?”
Khan continued by saying that the feud was between Patil and Raj Faujdar. He does not have an issue with Manoj Patil.
“Nothing like that,” Khan said. “Manoj used to work for our company as an influencer. So there is nothing personal against him. Why was there no mention in Manoj’s suicide note that ‘Raj Faujdar contacted Sahil Khan and the actor shared his story on social media and that is the reason I’m doing this’.”
“Our lawyers are working on the situation now and we will file a complaint. This is a big racket, the FDI might also be involved in this. Those who are manufacturing fake supplements should be punished. And if I have committed a crime, then I should get punished too.”
This article will be updated as more news comes out. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Victor Martinez Answers: Why He Left MHP And Started SuperHero Labz
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Victor Martinez opens up about staying off the competitive stage and focusing on his new supplement company SuperHero Labz.
Earlier in August 2021, Victor Martinez announced that he was leaving supplement company MHP after a long tenure as a sponsored athlete. The reason was to start his own supplement company – SuperHero Labz. We had a chance to reconnect with Martinez via video chat to go into detail about why he made this big change and what to expect from his new business endeavor. In our GI Exclusive interview, Victor Martinez explains why he left MHP and the mission statement for SuperHero Labz in an already oversaturated supplement market.
Victor Martinez had been a sponsored athlete for supplement company MHP for quite some time. So it came as a shock in the industry when it was announced he was leaving the company to start his own supplement business. His new company, SuperHero Labz, combines his love of superheroes (which inspired him to become a bodybuilder) with his fitness experience to make a series of quality products. We reconnected with Martinez to discuss what sparked such a sudden change and how he plans to overcome the oversaturated supplement industry.
Victor Martinez starts off by explaining he has no ill will towards MHP. He respects and appreciates his entire time working with them – but he felt now was the correct time to become the leader of his own business. The decision initially sprang from getting a pay decrease via MHP. Again, he does not hold this against them. In fact, he claims almost any other company would have completely dropped him. But due to loyalty they kept him on board.
Victor Martinez also doesn’t plan to compete in pro bodybuilding again anytime soon. This is largely due to being a father and wanting to dedicate time to his family. He points out that pro bodybuilding isn’t like other pro sports where you get paid for simply being on the team. You only get paid if you win – and he doesn’t feel prepared to fully focus on that while dedicating time to his family.
It was at this moment the stars aligned. He had been speaking with potential business partners on starting a supplement company. He pulled the trigger and SuperHero Labz was born. The artwork showcases the pop imagery of old school superhero comics. But Martinez wanted to ensure he wasn’t just showing fictional superhero characters on the bottles. Instead, he wanted to focus on the real world superheroes – hard working mothers, fathers, businessmen, fire fighters – and many other hard working individuals.
Victor Martinez points out that supplements are to help improve the body, make it stronger, and achieve goals. That’s the kind of superhero logic he’s infusing into the brand. Those whose who want to work hard, make a difference, and support families. SuperHero Labz supplements aim to help with those kind of goals through their products.
Even though Victor Martinez may not plan to compete anytime soon, you may notice his physique is still large and impressive. That’s because he wants to make sure that his products via SuperHero Labz are the right quality. He maintains his physique and uses the products he helps develop to ensure they are the best for bodybuilders and fitness athletes.
You can watch Victor Martinez go into more detail about his plan for supplement rollouts, how he aims to make them the best products on the market, and more in our latest GI Exclusive interview segment above.
You can also check out SuperHero Labz at their official website right here.
How Sadik Hadzovic Gets Results With Supersets, Nutrition & Supplementation
Pro bodybuilder and Cellucor athlete, Sadik Hadzovic, is a 4X World Champion. He’s known for his legendary results on stage, and owes his success to his approach on training and nutrition.
Using Cellucor supplements for almost a decade, Sadik fuels with only the best to power his workouts and performance. From supersets to nutrition, Sadik shares his tips on how to get those next level results!
About Sadik Hadzovic
Sadik was born in Bosnia to hard-working parents who wanted the best for him. Their strict, no-nonsense approach fueled his work ethic and led him on a weightlifting journey he fell in love with.
As a scrawny teenager who lacked confidence, he used lifting as a place of comfort. He went from being skinny and underweight to packing on muscle and developing a shredded, sculpted physique. He began competing in the Men’s Physique Division and saw great results at events like the 2012 NPC Metropolitan Championships and the 2012 NPC Junior USA Championships. At age 25, he earned his pro card and was well on his way to becoming an accomplished IFBB athlete.
Sadik is now a recognized bodybuilder and international fitness personality. He’s been featured in dozens of fitness magazines and holds multiple bodybuilding titles. A few of his accomplishments include:
4X World Champion — Arnold Classic, New York Pro, Tampa Pro, and Sarasota Pro
2-time Mr. Olympia Runner-Up
Division Champion in both Men’s and Classic Physique.
As a Cellucor athlete, he uses his platform to promote the supplements that fueled his results for almost a decade.
Below you can find the stats for Sadik Hadzovic:
Full Name: Sadik Hadzovic
Weight
Height
Date Of Birth
185-195 lbs.
5’11’’
06/08/1987
Division
Era
Nationality
Men’s & Classic Physique
2010
Bosnian
Sadik Hadzovic Superset Workout
Sadik uses fast-paced supersets to intensify his workouts and allow him to focus on volume. This means you can get real results in less time without spending hours in the gym.
Superset Chest Workout
Superset #1
Incline Dumbbell Fly: 4 sets, 12 reps
Barbell Flat Press: 4 sets, 8-12 reps
Superset #2
Standing Landmine Press: 4 sets, 12 reps
Modified Cable Fly: 4 sets, 12 reps
Superset #3
Medicine Ball Pushup: 3 sets, 12-15 reps
Bodyweight Dips: 3 sets, 12-15 reps
Sadik Hadzovic Nutrition Tips
When it comes to nutrition, Sadik’s all about Lean Bulking — getting key macronutrients for building muscle while maintaining a lean physique.
To kickstart his day, Sadik’s breakfast is well over 500 calories. And for a post-workout meal, he focuses on protein for muscle repair, and carbs to replenish those lost glycogen stores.
Now when it comes to eating at night, there’s a common misconception that it causes weight gain. This leads to avoiding certain macros, such as carbs or fats. But Sadik takes a different approach. He includes healthy fats, carbs, and plenty of protein for that final meal. Increasing those fats allows the slow release of protein throughout the night to recover while you sleep.
Some key foods Sadik includes in his diet are eggs, egg whites, chicken breasts, flank steak, grits, Jasmin rice, bagels, oatmeal, and potatoes.
Cellucor Supplements With Sadik Hadzovic
As a Cellucor athlete, Sadik is excited to promote the products he’s personally taken for almost a decade. Formulated with ingredients that are tested in the lab and proven in the gym, Cellucor’s products give you the fuel to train harder, go farther, and take your results to the next level!
Here are a few supplements to include in your training and nutrition program:
Cellucor Alpha Amino BCAA
Cellucor Alpha Amino BCAA is a great intra-workout supplement designed for hydration and recovery. A great 2:1:1 ratio of BCAAs is matched by other ingredients to deliver a powerful formula for results.
Alpha Amino is the ultimate performance, hydration, and recovery sports drink powder. Formulated with 14 Amino Acids, 5g of BCAAs, and critical electrolytes, Alpha Amino fuels your post-training recovery to elevate your performance.
C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Formulated to fuel your ultimate workout, C4 Ultimate Pre-Workout powers your training with explosive energy, powerful performance, muscular endurance, and extreme focus.
Cellucor Whey Sport Protein
Cellucor Whey Sport Protein Powder is that all-in-one post-workout supplement designed to maximize performance. With 30g protein, this will ensure vital muscle growth and recovery.
Cellucor Whey Sport Protein is that all-in-one post-workout solution. It’s the go-to for those seeking a delicious high-quality protein powder with added ingredients for strength & performance. And with a NSF-Certified for Sport certification, Whey Sport is the choice you know you can trust.
Wrap Up
Sadik Hadzovic is a professional bodybuilder known for his legendary results and work ethic. Whether he’s bulking up or getting shredded, Sadik powers his performance with only the best training, nutrition, and supplementation. And as a Cellucor Athlete, he’s excited to promote the products that fueled his fitness journey.
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 Cellucor
10 Gym Terms Every Beginner Needs To Know
The Common Gym Terms Everyone Should Know
Whenever you begin something new, there are some jargons which the experienced use that can make you feel out of place. The jargons can make you feel like everyone is in on the joke, except you.
Learning the common terms can make you sound like a pro from the first day. As someone once said, fake it until you make it. Add these terms to your dictionary and impress people around you with your knowledge.
Gym Bro
A gym bro is a guy who thinks he knows everything about bodybuilding, nutrition, supplementation and all that has to do with training. The catch is that none of his knowledge is backed by science. Use this term carefully while addressing someone as they might find it disrespectful.
Macros
Macronutrients are one of the most used words in the fitness nutrition world. Macros constitute the carbohydrates, protein, and fats in a diet. Micronutrients are their counterpart and include all the vitamins and minerals.
Supersets / Drop-sets
Supersets and drop-sets are a couple of advanced training techniques. In supersets, you perform two different exercises back to back without any rest in between. Drop-sets include performing two sets of the same exercise. In a drop-set, you drop down the weight after the first set and complete the same number of reps as the first set without stopping for rest.
Circuits
In a circuit training workout, you perform a “round” of exercises. For example, in a bodyweight circuit workout, one round would consist of 10 pushups, 10 squats, 5 burpees, and 10 lunges, all done without any rest in between the exercises.
HIIT
High-Intensity Interval Training (HIIT) consists of tough, quick, intense bursts of exercise, followed by short recovery periods. The HIIT workouts are meant to keep your heart rate up and are great for burning fat.
LISS
Low-Intensity Steady State (LISS) refers to the kind of cardio where you maintain a set pace at a moderate intensity. A long run, a walk on a treadmill or a bike ride are some examples of LISS.
DOMS
DOMS stands for delayed onset muscle soreness which is the pain you feel in your muscles a day or two after an intense workout. The soreness and pain you feel from DOMS comes from the chemicals that set off pain receptors during the repair process
TuT
As the name implies, time under tension (TuT) refers to the amount of time your muscles are under tension during an exercise. You can lower the TuT by fastening up the tempo of your reps or increase the TuT by slowing down the reps.
GVT
GVT or German Volume Training is a tried and tested training program. It includes doing ten sets of the same exercise for ten reps. The GVT program is known to build size and conditioning.
Aerobic – Anaerobic Exercises
In aerobic exercises, your body uses oxygen as a source of fuel which can keep your body going for extended times. On the other hand, anaerobic exercises are short intervals of work which improve speed and power. In the anaerobic exercises, the muscles use glucose and ATP as a source of energy.
Which of these words do you use the most? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
At Home Workouts With A Single Kettlebell
Ten Circuits That Build Full-Body Strength and Fitness
There has been a large spike in the number of people purchasing home gym equipment over the past few months as many gyms have been closed due to COVID-19.
As a result, people have had to think outside the box when it comes to home workouts. This is particularly true for those who only have access to a minimal amount of kit.
However, even without specific equipment, it is entirely possible to make large advancements in your fitness.
This article will begin by considering the kettlebell and the benefits of using one. It will then go on to provide ten highly effective single-kettlebell workouts that you can do at home.
Kettlebell Training At Home
The kettlebell is one of the most versatile pieces of fitness equipment that money can buy. In fact, It is so versatile that you only really need one kettlebell to enjoy a great workout.
It is an all-in-one conditioning tool that allows you to effectively work a variety of different fitness components including strength, balance, aerobic capacity, endurance, and flexibility (1).
In addition, it is also commonly used as an effective alternative to steady-state cardio. If you’ve attended any gym circuits class before you’ll likely be well acquainted with the kettlebell.
If your goal relates to muscular strength or size, the kettlebell is also an excellent tool. There are a vast number of kettlebell exercises to choose from which makes it easy to target specific muscles.
Furthermore, while there are a handful of more complicated exercises, the majority of kettlebell exercises are very straightforward and accessible for all skill levels.
Finally, unlike a number of other pieces of fitness equipment, kettlebells do not take up a vast amount of space and you will only require a small area to perform a workout.
The Ten Workouts
This section will provide ten different single kettlebell workouts that focus on developing specific fitness components or work towards particular health and fitness goals.
Pay particular attention to the recommended number of rounds and ensure to take a minute or two to rest between rounds.
1) Every Minute On The Minute
EMOM’s are a very straightforward yet highly effective workout structure that involves performing two exercises on designated minutes.For this workout, on the even minutes, you are to perform 20 alternating kettlebell swings. On the odd minutes, you are to perform alternating KB clean and presses.
If you complete the prescribed number of reps before the minute is finished, use the remaining time to rest and recover.
Exercise
Volume
Even Minutes: Alternating Kettlebell Swings
20 reps
Odd Minutes: Alternating KB Clean and Press
10 reps
2) Advanced Kettlebell Workout
For those who are highly conditioned or have lots of experience with kettlebells, the following advanced workout is recommended.
It involves a number of more complex moves such as the kettlebell high pull, lateral swing, and Turkish Get Up.
Simply work through the following session taking as little rest as possible between exercises. It is recommended to complete the circuit for three to five rounds.
Exercise
Volume
Kettlebell Clean and Press
10 reps (per side)
KB High Pulls
10 reps (per side)
KB Snatch
10 reps (per side)
KB Lateral Swings
10 reps (per side)
KB Turkish Get Up
2 reps (per side)
3) Balance and Strength Workout
By using just one kettlebell, you remove counterbalancing. When using two kettlebells simultaneously the weights counterbalance each other which enhances stability.
However, by removing one kettlebell from the equation, the exercise suddenly feels a lot less stable. Therefore, the core muscles must engage to a greater degree to promote stability.
The following workout utilizes all single-sided exercises to reduce stability to really challenge your balance and strength. For this workout, perform a minimum of three rounds.
Exercise
Volume
Front Rack Kettlebell Squat
10 reps (per side)
Heavy KB Suitcase Carry
20 meters (per side)
KB Single-Leg Deadlift
10 reps (per side)
KB Overhead Carry
20 meters (per side)
KB Windmill
10 reps (per side)
Plank with KB Pull Through
20 reps
4) Leg Burner Workout
For those looking to develop lower extremity strength and definition, the leg burner workout is the perfect choice.
The circuit incorporates an array of highly effective lower body resistance exercises in order to develop the glutes, quads, hamstrings, and calves.
With such a high number of reps, the legs will build significant fatigue, therefore, perform only two or three rounds of this workout.
Exercise
Volume
Kettlebell Goblet Squats
20 reps
Offset KB Walking Lunges
10 reps (per side)
KB Deadlift
20 reps
KB Goblet Lateral Lunges
10 reps (per side)
KB Good Morning
20 reps
KB Calf Raises
20 reps
5) Upper Body Strength
When it comes to maximizing strength, a lower rep range appears to be more beneficial than a high one (#). Therefore, the following workout utilizes a lower rep range than other workouts.
This workout has been designed for those who aspire to improve their upper body strength and general fitness and uses a combination of bilateral and unilateral exercise.Complete three to five rounds of this circuit. If needed, take additional rest periods between exercises to ensure good form is maintained.
Exercise
Volume
Single-Arm KB Floor Press
6 reps (per side)
KB Floor Pullover
12 reps
Single-Arm KB Bent Row
6 reps (per side)
KB Front Raise
12 reps
Single-Arm KB Overhead Press
6 reps (per side)
KB Upright Row
12 reps
6) Full Body Strength
In a similar fashion to the previous workout, the full body strength kettlebell workout also uses a lower rep range to optimize strength development.
Every exercise selected in this workout recruits a variety of muscle groups the length and breadth of the body.
Once again, good technique should be a top priority, therefore, take additional rest periods where required. This workout should be repeated three to five times.
Exercise
Volume
Kettlebell Goblet Squat
12 reps
Single-Arm KB Push Press
6 reps (per side)
Kettlebell Sumo Deadlift
12 reps
KB Single-Arm Renegade Row
6 reps (per side)
Single-Arm KB Overhead Lunges
6 reps (per side)
Heavy KB Suitcase Carry
20 meters
7) Deep Core Workout
Building core strength can have an array of benefits on strength, stability, movement, proprioception, and injury prevention (3).The exercises included in this workout incorporate a variety of different movements and challenge full body stability to most effectively work the deep core muscles.
It is recommended to complete this workout for a minimum of three rounds. Additional rounds can be added to increase intensity and challenge.
Exercise
Volume
KB Turkish Get Up
2 reps (per side)
Plank with KB Row
5 reps (per side)
KB Windmills
5 reps (per side)
KB Slingshot
10 reps
KB Russian Twists
10 reps
KB Sit and Press
10 reps
8) Fat Burning Workout
Fat loss is one of the most popular health and fitness goals. Although nutrition plays a massive part in fat loss, exercise can facilitate weight loss.
By performing high-intensity exercise and burning a great number of calories, the body will be forced to break down body fat stores.
This workout uses a descending pyramid training structure beginning with 40 reps and working down to 10 reps. Work through each exercise taking as little rest as possible.
Complete the following for three to five rounds.
Exercise
Volume
Kettlebell Swings
40 reps
KB Snatch
15 reps (per side)
Alternating KB Swings
10 reps (per side)
KB Clean and Press
5 (per side)
9) Swing Only Workout
The kettlebell swing is seen as the ultimate kettlebell exercise. It develops strength, speed, power, and burns a high number of calories.
One of the best things about the kettlebell swing is the fact that there are a number of swing variations. Each variation has its unique characteristics and works the body in a slightly different way.
The following workout incorporates four swing variations – the American swing, lateral swing, rotational swing, and Russian swing.
It is recommended to perform the circuit a minimum of three times. However, additional rounds can be added if desired.
Exercise
Volume
American Kettlebell Swings
30 reps
KB Lateral Swings
15 reps (per side)
One-Arm KB Swing with Rotation
15 reps (per side)
Russian KB Swings
30 reps
10) Explosive Power Workout
Leading on from the previous workout, the kettlebell swing is especially great for developing the amount of power the posterior chain can generate.
This final workout incorporates two basic plyometric exercises in conjunction with the kettlebell swing to develop explosiveness and general athleticism.
Perform this circuit three to five times. Be aware that a greater period of rest between rounds is needed for this particular workout in comparison to the others. Look to take a minimum of three minutes.
Exercise
Volume
Kettlebell Swings
20 reps
Tuck Jumps
10 reps
KB Swings
20 reps
Lateral Skater Jumps
10 reps
Final Word
Training without the use of a gym or with only minimal equipment can be challenging, however, it is by no means impossible.
As the aforementioned ten single kettlebell workouts demonstrate, it is very possible to make training enjoyable, varied, and effective, without having a lot of equipment.
References:
1 – Vancini, Rodrigo Luiz; Andrade, Marília Santos; Rufo-Tavares, Weverton; Zimerer, Carla; Nikolaidis, Pantelis Theodoros; de Lira, Claudio Andre Barbosa (2019-03-27). “Kettlebell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength”. Journal of Human Kinetics. 66: 5–6. doi:10.2478/hukin-2018-0062. ISSN 1640-5544. PMC 6458586. PMID 30988835.
2 – Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
3 – 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.
Best E-Books For Bodybuilding & Fitness (Updated 2021)
These E-books are great for gaining knowledge and guiding you through training for the best results.
E-books are a great resource for you can download onto your computer or other devices and read wherever and whenever you want to. This is huge for you never stop learning. These bodybuilding E-books can be written by bodybuilders, trainers, coaches, and health and fitness experts, so you get a broad range of viewpoints about each topic. From there you can form your own ideas, take notes from the pros, and really make your workouts and routines something pretty great.
We’ve put together a list of the Best E-Books for 2021 so you can start to build your library of fitness knowledge to see those gains start to grow. From training, to preparation, and much more, these books will allow you to see your training in a new light so when performance time comes around, you’re more than ready.
Best E-Books For 2021
Best E-Book For Bodybuilding Overall
The best E-book overall for bodybuilding will include top tips on how to succeed in the sport while also offering great workout advice so you can see those gains you want most.
Dorian Yates Training Journal E-Book by Dorian Yates
This training journal from Dorian Yates describes in rigorous and great detail his training throughout his entire bodybuilding career. The pages are Yates’ own words and actual writing as he trained to become one of the greatest bodybuilders in the modern era. This is the first time ever that Yates’ journal has been published and details select passages over the course of five years, from 1985 to 1990. A true testament to detail, this E-book shows aspiring bodybuilders how to take effective notes to maximize your training, stay on top of your workouts and nutrition to continue seeing great progress, and how to set goals for yourself so they appear in writing so no excuses can be made.
Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.
Pros
Great for those serious about training who want to learn from the best
Amazing insight into his training methods, as well as diet and other important notes
Detailed for workouts, nutrition, helpful tips, and is a great guide for how to set goals for yourself
Cons
There is no key to understand some of the notes
Some compatibility and formatting issues may hurt the experience
Price: $28.99
Best E-Book For All Athletes
All athletes need the best advice and having an E-book geared towards those needs can greatly affect your overall success as a top athlete.
The New Encyclopedia Of Modern Bodybuilding by Arnold Schwarzenegger
This book by bodybuilding legend Arnold Schwarzenegger is considered to be the bible of bodybuilding. Anyone who lifts and seeks a shredded physique should absolutely own this book. With in depth sections on weight training and competitions, diets and nutrition, sports psychology, and how to rehab injuries, it has everything you need to get you started, or continue on, your bodybuilding journey. Whether you’re sculpting, strengthening, toning, building muscle, losing fat, or maintaining energy, this book shows real dedication and motivation to get the work done.
The New Encyclopedia of Modern Bodybuilding by bodybuilding legend, Arnold Schwarzenegger, contains in depth sections on weight training, competitions, nutrition, sports psychology, and much more.
Pros
Packed with knowledge and extremely helpful
Includes workouts and dietary routines
From a true champion and knowledgeable athlete in Arnold Schwarzenegger
Cons
Not for those seeking an easy read or for those not serious about bodybuilding
Price: $28.99
Best E-Book For Strength & Size
Although building strength and size happens in the gym, it is important to have the right E-book guiding you along with advice on how to effectively do so.
Bigger Leaner Stronger The Simple Science Of Building The Ultimate Male Body by Michael Matthews
Michael Matthews is here to help you get that lean, ripped body no matter your genetics or how you might feel about trying and failing again. It is absolutely real that you can achieve that body, all it takes is a little guidance. In Bigger Leaner Stronger, Matthews breaks down common myths around nutrition, facts about fitness that are simply fiction, and gets you well on your way to believing you can achieve anything. Bringing in elements of fat loss and muscle building, that desired physique will start to take effect in no time.
Bigger Leaner Stronger: The Simple Science Of Building The Ultimate Male Body by Michael Matthews breaks down common myths around nutrition, facts about fitness, and will get you to believe you can reach your goals.
Pros
Great for those who struggle to commit and beginners
Really shows you how simple weight loss can be when you put your mind to it and is a great motivator for making change
Cons
Information is widely found on the Internet
The book is rather long for the material included
Price: $6.99
Best E-Book For Bodybuilding Contest Prep
Those looking to prepare for a bodybuilding contest should know exactly how to prep and what is required as you look to finish as high on the podium as you can.
Bodybuilding: The Complete Contest Preparation Handbook by Peter J. Fitschen and Cliff Wilson
As the sport of bodybuilding continues to grow, Bodybuilding: The Complete Contest Preparation Handbook is great for those looking to finally learn how to properly prepare for the big show. This handbook guide will walk you through each step of the process from selecting the competition of your choice, preparing for it, and making the transitions from on to off season so you are always ready to thrive. Accessible chapters and great for both men and women, this will enhance the stage ready process so your physique is unmatched. You’ve put in the time training and dieting and now it’s time to show it off and this contest prep handbook is the way to go for you to find great success.
Bodybuilding: The Complete Contest Preparation Handbook by Peter Fitshcen and Cliff Wilson is perfect for showing you the steps in preparation for those bodybuilding competitions.
Pros
Good for those who need to know what to expect because it is all in one place
Covers more than just competition, like dieting and workouts, which is great
Very comprehensive and easy to read
Cons
Basic content and you can find much of it online
Price: $18.94
Best E-Book For Barbell Training
Barbells are a great training tool and the right approach and advice to barbell training can greatly influence your strength and physique goals.
Starting Strength: Basic Barbell Training by Mark Rippetoe
The barbell is arguably one of the most important pieces of exercise equipment out there and Starting Strength has been called one of the most helpful fitness books around. It will cover the basics of barbell training with detailed instructions for specific exercises, as well as methods and biomechanical analysis for more advanced knowledge. Everything in this book can be applied to everyone and to help with their training and performance and proper use of the barbell. Complete with easy-to-follow instructions and guides on how to deal with stress and recovery, this book is effective is boosting your barbell routines to new levels.
Starting Strength: Basic Barbell Training by Mark Rippetoe provides detailed instructions on exercises and biomechanical analysis all related to barbell training.
Pros
Great for fixing form and talking about different muscle groups and range motion, as well as other important aspects of your lift
Good programs and effective in its mission to explain
Cons
More focus on beginners would be nice
The way some things are described come off as irresponsible for those learning how to lift big weight
Price: $9.99
Benefits Of E-Books For Training & Guidance
The benefits of E-books are understood by all as great sources of knowledge for convenient advice on many topics. They include:
Training: Get the most out of your training with advice on workouts, technique, and how to properly manage your recovery for maximum gains.
Nutrition: Knowing what to eat and when to eat it is important, but also the best times to eat to maximum health and fitness.
Motivation: Sometimes we all need a boost to get us up and going and these books may just hold the key for getting you out of bed that day.
Convenient: You can read these anywhere and never stop learning.
How We Choose The Best E-Books
When choosing the best e-books, we first look at the author and the subject matter. Some books are written by bodybuilders and other athletes with real world knowledge of training and nutrition which can be very helpful as we try to maximize our training and nutrition. We also look at what the book can offer in terms of advice because you deserve the best knowledge possible for working towards your intended goals. Lastly, we look at price, for it is possible to have a great book at a reasonable and affordable price.
FAQ Section
What is the best bodybuilding E-book?
Dorian Yates Training Journal E-Book. This training journal from Dorian Yates describes in rigorous and great detail his training throughout his entire bodybuilding career. The pages are Yates’ own words and actual writing as he trained to become one of the greatest bodybuilders in the modern era, making Dorian Yates Training Journal a great read for those looking for awesome tips.
Are these books available in other forms other than E-book?
Yes. Many of these books do come in paperback or hard cover, but you will have to explore the product’s page to see just what each book respectively offers.
Why do I need a bodybuilding book?
Like any discipline or subject, reading on that topic only allows you to learn more as you go through your journey. These can offer great tips and advice when it comes to training, nutrition, and motivation, all of which can translate over into your everyday life as well.
Should I look for a book written by a professional bodybuilder?
Absolutely, but books written by non-bodybuilders can also be very helpful. What changes is the point of view. Much of the knowledge will be the same, especially around widely accepted ideas around fitness and nutrition, but what changes is the point of view of someone who has undergone the same grueling training and knows what it’s like to put themselves on the line every single day.
I’ve read countless bodybuilding books. Do I need to read another one?
Of course not, but it will never hurt to continue learning. Just because you’ve read countless books on the subject, each book is different and you are slowly filling a vault of bodybuilding knowledge. At some point, you need to put what you learn into practice though, so while reading is great, lifting is necessary.
Wrap Up
E-books are great resources for gaining increased knowledge about bodybuilding and the many aspects associated with it. Through constantly reading, we are able to really learn a lot from others, even professionals, who are living and breathing proof of just what can happen when you put your mind to it. Check out these books above and really see what these can do for you. You won’t be disappointed by giving yourself more knowledge on a subject, especially one you love.
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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.
Patrick Moore Talks Boxing Past, Thinks Today’s Super Fights Are A Joke
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Patrick Moore thinks that boxing is in a great decline – and saw it coming over a decade ago.
Patrick Moore is a pro bodybuilder that is starting to make major waves in the industry this year. Ever since his win at the California Pro 2021, his progress has been a highlight as he continues to post photos and video of his impressive physique. But before dedicating his life to bodybuilding – Moore competed as a boxer. In our recent video conversation, before we were able to dive into his bodybuilding career – we took a detour recapping his boxing past and his thoughts on fights today. In our latest GI Exclusive, Patrick Moore details how he believes recent influencer “super fights” are the end result of over a decade of decline for the sport.
Patrick Moore has a somewhat unconventional path towards becoming the powerhouse pro bodybuilder we know today. He started off as a boxer – and was truly passionate about the sport. But he noticed that boxing as a whole was starting to decline. Ever since Evander Holyfield’s exit nearly a decade ago, Moore saw the sport he love start falling into a void. In fact, he believes the recent super fights, such as McGregor vs Mayweather or Paul vs Belfort, are “jokes” and the end result of a sport that lost it’s way.
It’s due to this, in part, that Patrick Moore became a bodybuilder. He always loved the gym and was lucky enough for someone to suggest he start training other body parts. This eventually led to competitive bodybuilding. He thought it would be easy – but upon getting smoked at the NPC Nationals (18th place), he realized he had a lot more work to do. It became his passion, he went pro, and now he’s starting to truly turn heads with his impressive physique.
We’ll get into more detail about Patrick Moore’s bodybuilding career, success, and future in future segments from our video conversation. For now, we took a quick detour to discuss in more detail his criticism of boxing today. Moore claims in our interview that he believes these influencer superstar boxing matches are rigged. He can tell simply by the way boxers like Mayweather behave while facing off against someone like McGregor. Despite being retired – Moore believes they are deliberately ignoring decades of training and tactics. Why? Because they are in it for the money.
“It’s money. And I get it man. No fighter wants to fight for less than what they feel like they’re worth,” Patrick Moore states in our interview. He continues:
“And they just have to – someone somewhere have to take a loss both on their record and maybe even financially… If a fighter is used to 10 million a fight and maybe they fight the best of the best and it’s for eight million. Well maybe they just need to take the eight to give the sport what it needs. I mean, we want to see the best of the best go at it, not ‘Okay well this guy has a lot of height so we’ll out him against this guy.’ No man, let the good guys go at it.”
Patrick Moore pulls from his personal experience as a boxer himself. He knows what it’s like when a truly top class boxer goes all out against another equally talented competitor. In his opinion, what he’s seeing in a fight like Jake Paul vs Tyron Woodley, is not reflective of what Woodley is capable of. He doesn’t believe that fight could have possibly gone all the way – unless Woodley was holding back.
Patrick Moore tries to bridge his actual experience with boxing and his passion for the sport into a credible criticism of the flaws in current boxing. Yet it can’t be ignored that these fights do bring in record numbers of viewers and revenue. Perhaps boxing has changed and declined in Moore’s eyes. But to new younger fans of the sport – maybe this change is the beginning of a new version of boxing. One that they will hold dear.
In either case, you can watch Patrick Moore go into detail about his boxing past, his thoughts on modern boxing, and more in our latest GI Exclusive interview segment above!
How To Build Muscle On The Keto Diet
This popular diet is best known for weight loss, but how does one build muscle when on keto?
The ketogenic diet, or keto for short, is a popular and great way for those looking to lose weight to achieve this. But a common misconception is that it is hard to build muscle since weight loss is the main goal. However, it is more than possible to build that valuable muscle on keto and it just takes knowing exactly what to do and how to properly do it to see those gains you want most. With the right approach, it is entirely possible to see those bodybuilding gains unfold while still sticking to the keto diet.
Let’s take a look at the keto diet and see just how to build muscle while on it. The keto diet can work wonders for weight loss and for those bodybuilders looking to sculpt their physique, this may be a great way for you to see progress while still packing on that vital lean muscle.
What Is The Keto Diet?
The keto diet, short for ketogenic diet, is a low carb and high fat diet used my many to lose weight, as well as provide for some other health benefits as well. How this works is you drastically lower your carb intake and consume some protein but majority fats. This will then kick your body into ketosis, a metabolic state (1).
What ketosis does is it takes fat to use as fuel. Since your body is depleted of its access to carbs or glucose, it compensates by using fat, thus burning fat and aiding in your weight loss progress. Where part of the debate lies is that to build muscle you need carbs and by losing weight, people associate that with losing hard earned muscle as well. But with the keto diet, you can still build muscle and see that sculpted and shredded physique take effect.
Building Muscle On Keto
When it comes to building muscle on keto, there are a number of factors to consider in order to see the growth you want most. Let’s take a look at some of the best ways to build muscle on the ketogenic diet.
Figure Out The Right Caloric Intake
Looking into how many calories you need in the day can greatly affect how you build muscle. We all know to lose weight, you need more calories out than you take in. But to build muscle, you need to make sure you get an adequate amount of calories in order to build and keep on existing muscle on. With factors like age, weight, sex, and activity level all playing a role, figuring out your ideal caloric number can set you up for knowing just how many you need in a day and how many calories to play with for each meal.
Track Your Macros
Tracking the amount of macronutrients you consume may seem daunting, but it is imperative as there are certain numbers to hit so you stay in ketosis. When it comes to carbs, this means around 50 grams or fewer carbs consumed to stay in ketosis (2). Placing carbs around your workouts is a good idea for this can be a strategic way to fuel workouts and stay in ketosis.
When it comes to protein, be sure to include this with every meal. Too much protein in one sitting can throw your routine around and potentially decrease the amount of ketones you have, thus kicking you out of ketosis. But since protein is essential for muscle growth, having enough protein in your diet is of the utmost importance (3).
For your fat intake, calculating how much you need will prove to be beneficial for each meal will be easier to tell just how much you need to stay in ketosis. This is a fine line to play with in order to build muscle but this is where training comes into the picture.
Focus On Strength Training
When it comes to your training, be sure to focus on strength training, and lower reps with heavier weight can prove to be beneficial in the long run. This will also stimulate muscle growth and hypertrophy so a well-planned muscle building program ensures you pack on that lean muscle while keeping it on even in ketosis. With consistent resistance training, you encourage muscle growth and those bodybuilding goals so you hit all those marks you want (4).
Featured Supplement For Keto Muscle Building
The right supplements can have great effect on our gains and knowing which ones to take will prove worthwhile for our progress. While we all know the staples being protein powders, pre-workouts, BCAAs, and fat burners, there are those unique supplements out there to work wonders for all our gains.
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced SLIN is a unique and powerful supplement designed to take carbs and put them into muscle. Using an insulin mimetic, this supplement shuttles the carbs you eat and puts them into your muscles instead of being stored as fat. With amazing and versatile ingredients, SLIN is a top tier product perfect for those on keto who want to take those carbs and get rid of them quickly. SLIN will increase fat loss but keep on muscle so all those desired physique goals are easily met.
Price: $35.99
Wrap Up
For those looking to build muscle on the ketogenic diet, it does take some careful planning so you see all those desired changes you want most. It is important to take your caloric intake into account, as well as properly tracking your macros so you see all those desired gains unfold. For training, focusing on resistance training can prove to be the key to building muscle as lifting heavier weights can greatly influence growth and lead to increased hypertrophy. Building muscle on the ketogenic diet is possible, it just takes careful planning, a good training routine, and proper supplementation to help get there.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
O’Neill, B.; Raggi, P. (2020). “The ketogenic diet: Pros and cons”. (source)
Campos, M. (2020). “Ketogenic diet: Is the ultimate low-carb diet good for you?”. (source)
Stark, M.; Lukaszuk, J.; Prawitz, A.; Salacinski, A. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Westcott, W. (2012). “Resistance training is medicine: effects of strength training on health”. (source)