Breanda Farias wins the 2023 Musclecontest Campinas Pro!
The 2023 Musclecontest Campinas Pro concluded on Saturday with the Bikini division being highlighted. There was a total of 12 competitors in the show looking for a qualification to the 2023 Olympia. In the end, it was Brenda Farias who was victorious in San Paulo, Brazil.
Farias punched her ticket early in the season and can now prepare for the biggest show of the year. This will be her first qualification. This year, there have been some changes to the process. Unlike other years, there is no point system being used to allow athletes to enter the Olympia. Now, they must win a pro show in order to qualify. Farias has now accomplished this goal early in the bodybuilding season.
The Bikini division continues to be a growing product with a lot of talent at the top. In March, Lauralie Chapados won her second consecutive Arnold Classic title. She defeated the two most recent Olympia champions in Maureen Blanquisco (2022) and Jennifer Dorie (2021). Also, Chapados topped Ashley Kaltwasser, who has many titles on her resume. The Olympia will be another thriller with many competitors who can come out on top.
Gessica Brun finished second in the event while Mirian Barbosa was third. They came up just short but will be favorites in certain events moving forward looking to punch their ticket to the Olympia. Below, check out the full breakdown of the event, along with an official score card.
2023 Musclecontest Campinas Pro Breakdown
Bikini
First Place – Brenda Farias
Second Place – Gessica Brun
Third Place – Mirian Barbosa
Fourth Place – Anna Paula Baggio
Fifth Place – Priscila Rodrigues
Sixth Place – Luciana de Souza Santos
Seventh Place – Mariana Tibirica Menezes
Eighth Place – Tais Silva
Ninth Place – Greice Fornazin
Tenth Place – Silvana Tagliati
2023 Musclecontest Campinas Pro Official Scorecard
Should You Have Sex Or Masturbate Before A Workout?
There is a lot said about if you should have sex or masturbate before a workout. Every other person has their own opinions, but hardly any of these broscientists ever get it right. You certainly don’t want to be missing out on all the fun for nothing.
You might find yourself asking this question if you love your partner or yourself way too much. The idea of not making the most of your workouts can push you to stop pleasuring yourself before a workout and we certainly don’t want that.
The Broscientist Explanation
Masturbating or having sex is a physical task and some people believe it is exhausting enough to weaken you before your workouts. These people want you to save all your energy and do nothing before you hit the gym.
We have a question when it comes to this approach, what about the people who have physically taxing jobs? Are they supposed to quit their jobs just so they can get a good pre-workout pump? We bet you’re smart enough to answer this for yourself.
This Is Why You Should Have Sex Or Masturbate Before A Workout
Releases Endorphins
Engaging in sexual activities is known to increase endorphin levels in your body. Endorphins are secreted from the brain and the nervous system. They have a number of psychological benefits, the biggest of which is to make you feel better and suppress pain.
Isn’t this what you want before a workout? Feeling happy and relaxed can help you get in a better workout. Don’t save sex just for the nights. What good is feeling joyful when all you have to do is go to sleep?
Increases Testosterone Levels In Men
Contrary to the popular belief, fapping or having sex can shoot up your testosterone levels. Most people think when they ejaculate, they’re wasting their precious testosterone. This is not the case. Your T-levels have nothing to do with ejaculating.
Testosterone is the male hormone which is responsible for the development of sex organs in men. Test is also the reason men develop muscles while women, who have estrogen (the lady hormone), can’t build the same muscle mass as men. There are many ways to improve your testosterone levels.
Looking for a top-rated test booster? Check out these top-rated testosterone boosters that can improve sex drive, impact muscle growth while also promoting masculine vitality, health, and virility.
If you start feeling fatigued with mood changes and a decreased sex drive, your testosterone levels may be on a serious decline. This is where test boosters can be your best friend to get you back to peak condition. Not only will these improve protein synthesis to make your gains huge, but with solid exercise, increased testosterone levels can help shed body fat, keep on lean muscle, and leave you with a stellar physique. Your energy levels will increase as will your sex drive and that sexual appetite will return. With an increased confidence and slender physique, you will be in awe of this new and improved you.
Ingredients tend to include Tribulus Terrestris, D-Aspartic Acid, Zinc, Magnesium, Maca, Fenugreek, Tongkat Ali, Mucuna Pruriens, and vitamin D. D-Aspartic Acid is a vital amino acid needed for boosting testosterone. It is responsible for releasing hormones and regulating the release of testosterone. Fenugreek is an herb known for boosting libido and increasing testosterone levels (1) to keep you interested and engaged with sex. Vitamin D is commonly absorbed through sunlight and is great for releasing luteinizing hormones which help to release testosterone (2). All of these ingredients work to your benefit to give you a great test booster to keep you running at maximum capacity.
The rise in your test levels can help you in your workouts by supplying you with energy and muscle pumps. A lot also depends on how you feel after fapping. Your psychological state plays a major role in how good your workouts are. If you feel getting laid will make you weaker, this is how you’re going to feel during your workouts. On the other hand, if you set up your mind that you’ll feel stronger after jerking off, you’re going to kill it in the gym.
Wrap Up
In the end, having sex or masturbating before a workout does little to affect your workouts. All that matters is you should be having fun in the gym. If you think you’ll have a better workout if you masturbate, by all means, knock yourself out. Similarly, if you think to restrain yourself from any physical pleasures will make your workouts more effective, you should do just that. Don’t just serve your time in the gym, make the most of it.
Do you masturbate or have sex before your workouts?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Images courtesy of Envato
References
Hausenblaus, Heather (2018). “The efficacy of Fenugreek Supplementation on Men’s Health”. (source)
Lerchbaum, Elisabeth; Obermayer-Pietsch, Barbara (2012). “Vitamin D and fertility: a systematic review”. (source)
A great way to workout and potentially get some of that built up anger out.
Many of us tend to find working out relaxing. Even if we’re lifting huge weight and working on our physique with a strict routine, there’s something comforting about the progress, knowing that we are putting everything we have into our workouts to really maximize what we’re trying to do. But sometimes we need that exercise that will allow us to go nuts, giving us an excuse to get some of that pent up anger out from a grueling day. Enter slam balls. The benefit of slam balls is that you can really work to get the most out of a workout while also unleashing whatever is boiling inside.
Slam balls can be a serious addition to your home gym equipment needs and can be used as supplemental lifting tool for other exercises as well. For the most part, it can add some weight or another step to a workout to make it a bit more challenging, but what you’ll find is it will really work to develop more coordination and potential mind-muscle connection. For something like the med ball slams, slam balls simply offer you a tool to take whatever frustration may be inside out on that ball.
Let’s take a look at slam balls and see what these are all about. We’ll talk what they are, muscles worked for multiple exercises, and the benefits of what these can do. The med ball slam exercise is a great one to try so we’ll explain how to do that and share some other great slam ball exercises as well so you can really work to boost your workouts with some power and intensity.
What Are Slam Balls?
Slam balls are a certain type of medicine ball that are more weighted than most as a way to provide increased resistance to assist your workouts. With slam balls, you can work to enhance your explosive power, boost intensity, improve strength, and get a great workout in using one piece of equipment. These balls are built to withstand all sorts of training and conditions since they repeatedly take a beating throughout all workouts. Great for explosivity and intensity, those looking to get a fierce workout should look no further (1).
Muscles Worked
Since slam balls can be used for a variety of exercises, many muscle groups get good work done. Since we are focusing on the med ball slams as our featured exercise in the How-To section, let’s take a look at what muscles are worked during this exercise.
A full body workout, you will see your upper and lower body get some action with med ball slams. Your hamstrings, glutes, and quads will be of great use as you look to stay grounded and balanced during this exercise. For upper body muscles, everything from your low back, biceps, triceps, shoulders, and lats will feel a burn. And of course, your core will also get some good work done.
Benefits Of Slam Balls
Slam balls can benefit you in terms of strength and cardio and will really give you that desired boost when it comes to explosivity and power that we want and need.
Increase strength: Work many muscles with a variety of exercises to really give you a boost in terms of strength (2).
More explosivity: Look to be a more powerful athlete by giving yourself a chance at being more explosive. This will help with sport specific movements or just to give you a better workout (3).
Many different exercises: Slam balls can be used for many different exercises to offer variety into your routine to change up how you work your muscles but to also keep your routine fun.
Simple to use: Slam balls are simple to use and the exercises are easy to learn.
How To Perform A Med Ball Slam Exercise
We wanted to share a great slam ball exercise in the med ball slam to give you a solid option to boost power and explosivity in your workouts.
Begin with your feet around shoulder width apart and hold the slam ball at about chest level. With a slight bend in your knee, raise the ball overhead. As you work to slam the ball down, keep your core engaged and feet firmly planted as you work to really give that ball some momentum on the way down. Watch out for the ball after it hits the ground and repeat for your desired number of reps.
Other Slam Ball Exercises
It would be silly of us to not include some other great slam ball exercises to really give you a chance to round out a stellar slam ball workout.
Side Toss
This exercise will work to test balance, as well as power, for you will be facing the wall from the side. As you slam the ball against the wall, the rotation of your abs is vital and this will work to give you that ab workout to really test your obliques.
Slam Ball Burpee
This is a great combination of the med ball slam and a burpee, two exercises that really test your explosive power. Start by performing the med ball slam and jump right into the burpee exercise, using the ball as a point of contact for your hands instead of the floor.
Russian Twist
While this one may not be as explosive, we wanted to share a good ab exercise to help get that shredded aesthetic. A Russian twist is a great oblique exercise and adding the slam ball as a supplemental tool gives you the added challenge of weight as you seek to build that desired muscle growth.
Wrap Up
Slam balls are great tools to use when looking to capitalize on all areas of power and explosivity. With the ability to use multiple muscles at once and something that can be used with a variety of exercises, it is wise to look into investing in a slam ball, especially for your home gym. For those looking to get more power out of their workouts, don’t be afraid to really lay into a slam ball. That’s what they’re designed for after all.
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
Earp, Jacob M.; Kraemer, William J. (2010). “Medicine Ball Training Implications for Rotational Power Sports”. (source)
Ignjatovic, Aleksandar M.; Markovic, Zivorad M.; Radovanovic, Dragan S. (2012). “Effects of 12-Week Medicine Ball Training on Muscle Strength and Power in Young Female Handball Players”. (source)
Stockbrugger, Barry; Haennel, Robert G. (2001). “Validity and Reliability of a Medicine Ball Explosive Power Test”. (source)
Let’s be honest here, who doesn’t want a ripped chest? The bench press is one of the first exercises gym noobs learn to perform when they join a gym. It has gotten to a level where people have started believing that a ripped chest is unattainable without a barbell and dumbbells.
The secret is – you don’t have to risk your life for building chiseled pecks by getting under a heavy barbell. You could build a ripped chest from the comforts of your home, and without touching the weights.
We’ve also reviewed the top 5 resistance bandscurrently on the market – so if you want to give this workout a try, make sure to do it with the best bands out there using our buyers guide.
Before you start on the chest-building journey, you should have all the necessary equipment. You should have bands of varying resistance that you’ll be using for different exercises.
Anchored vs Unanchored – There are two types of resistance band pectoral exercises. Unanchored exercises can be done anywhere, as you only need your body and a resistance band. Anchored exercises, on the other hand, require a door or a stationary object to hold the band in place to create resistance.
Workout 1
Push-Ups (Unanchored) – 3 Sets Failure
The push-ups are one of the most basic exercises on the list. Wrap the resistance bands around your back and place the ends under your palms while you’re in the push-up position.
Flyes (Anchored) – 3 Sets 20-18-15 Reps
Since you’ll be doing at least three sets of every exercise on the list, you would want to use bands of varying strength for each set. If you don’t have a resistance band door anchor, wrap the bands around a pole.
Door Push-Ups (Unanchored) – 3 Sets Failure
This might look easy but your pecs will be on fire by the end of the exercise. Wrap the bands around your body and place your hands on the door frames. You need to squeeze your pecs as hard as you can with every rep. The door push-ups are great for building a solid mind-muscle connection.
Stand at least a couple of feet away from the anchored point with your hands at the side of your chest. Mimic the motion of the dumbbell chest press. The bands will remain at your chest level throughout the exercise.
Decline Fly (Unanchored) – 5 Sets 15 Reps Per Arm
Step on the resistance band with feet shoulder-width apart—make sure it’s centered under the arch of each foot. Raise your arms while contracting your pecs until they are parallel to the floor.
Workout 2
Decline Wide Push-Ups (Unanchored) – 3 Set Failure
This is a variation of the resistance push-ups. Place your feet on an elevated platform and your hands on the floor. Performing the push-ups in the decline position puts additional tension on your chest.
Single-Arm Hook Fly (Anchored) – 4 Sets 10 Reps Per Arm
Stand beside a vertical pole with the bands attached to it. Hold the band with an extended arm, and pull your arm in front of your chest while focusing on squeezing your pectoral muscles.
Dips (Unanchored) – 3 Sets Failure
Wrap the band around your shoulders and place the ends under your palms on a chair and feet on the floor. While maintaining a slightly wider-than shoulder-width stance, go as low as possible before returning to the starting position with an explosive motion. Experienced lifters can keep their feet on a chair as well.
Kneeling One-Arm Fly (Anchored) – 4 Sets 10 Reps Per Arm
The kneeling one-arm flyes are probably the most advanced exercise on the list. Stand beside a vertical pole with the band anchored to it. Get on all fours and grab the bands with your right hand. Pull the handle down and around until your hand is almost touching the floor, right below your chest. Return to the starting position and repeat for recommended reps.
Crossover Chest Fly (Anchored) – 5 Sets 15 Reps
Cable crossovers are probably the most-loved chest exercise. The resistance band crossovers are a slight variation of the exercise. Use a couple of poles and resistance bands to get the most of the movement.
Do you use resistance bands in your chest training? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
New research suggests that your metabolism doesn’t slow down as you age.
The human body needs energy at all times, even when you are at rest. Simple processes like breathing and blood flow require your body to use energy to keep them working. Metabolism is the process your body uses to change the food and drink you take into energy. It does this by mixing the calories in your food intake with oxygen. Many believe that the older you get, the more your metabolism slows down. You’ve probably heard a person or two mention how they’ve found it harder to lose weight once getting older. The culprit, they believe, is a slower metabolism. But are they right? Does your metabolism slow down as you age? Well, the findings from this new research might shock you and them.
Does Your Metabolism Slow Down as You Age?
Your metabolism never stops, as your body needs it for breathing, circulation, food digestion, cell growth, repair, etc. When your body is resting, the amount of calories required to function is called your basal metabolic rate (BMR). This value differs from person to person and can account for as high as 70% of your body’s energy.
Your muscle mass mainly influences your basal metabolic rate. If you are bigger and have more muscles, your body will burn more calories, even at rest. This is also at play with the different sexes. Men tend to have more muscle and body fat than women of the same weight and age and burn more calories.
Metabolism is essential in weight loss and bodybuilding because it affects the number of calories you burn daily. To stay on top of things, you must know how much energy you use to determine how many calories you consume to stay healthy. People’s total energy expenditure (TEE) is the total energy consumed daily (1).
Your total energy expenditure in a day combines your BMR, the energy you use for physical activity, and the energy you use to digest food. Your body uses about 10% of the calories that you eat for digestion, absorption of nutrients, moving them, and storage. You must keep this value the same.
Physical activity also affects your total energy use, which is why weightlifting and exercise work. You also have daily non-exercise activities (known as NEAT) like walking around your house, doing housework, or even fidgeting. Of the three combinations to your total energy expenditure, physical activity is the one factor that you can adjust to change a lot.
Common Misconceptions About Metabolism
Metabolism is vital in the amount of energy you use during the day. As a result, there are a lot of myths concerning it, especially when it comes to weight loss. Below are some common misconceptions about metabolism that you might have heard.
Thin People Have Faster Metabolism
Almost everyone knows that thin person that eats so much and never seems to add weight. So people naturally assume that thin people have a higher metabolism. But, unfortunately, this isn’t true; it’s the opposite in most cases, and thinner people have slower BMR.
Plus, as we mentioned earlier, the number of calories that you burn is affected by your muscles. So larger people with more muscles could have a higher BMR. This is why boosting your strength training could help you lose weight faster than just dieting.
Eating Carbs First Thing in the Morning Burns Right Them Up
The people who say this often point to how cereals, pancakes, and other breakfast foods are usually full of carbs. This doesn’t, however, mean that eating them first thing in the morning is the answer. Instead, the most optimal time to eat carbs and proteins is post-workout.
A Slower Metabolism Means Difficulty With Fitness
You do not have to starve to stay fit because your metabolism is slower. The key is eating healthy foods and focusing on exercise and strength training. Picture it as arming your metabolism with the suitable raw materials that it needs to serve you. We’re talking healthy fat, whole food carbs, vitamins, minerals, and the protein needed to promote the building of lean muscle (2).
Eating Just Before Bed Means Your Food Will Be Converted to Fat
While you may not need the extra calories from that bedtime snack you crave, time isn’t the problem. What’s important is the type of food you go for. Eating fewer calories overall and going for healthy options like fruits or vegetables will not lead to weight gain.
Your Metabolism Slows Down Once You Hit 30
Ah yes, the bane of many people’s existence, turning 30. While aging does affect metabolism, that is because people lose muscles which we’ve already established leads to a faster BMR. So turning 30 is not why your metabolism slowed and you started adding weight. In fact, the study we’re discussing here says that this doesn’t happen at 30!
Metabolism and Age What New Research Says
New extensive research shows that your metabolism doesn’t slow down gradually as you get older. On the contrary, it does so only slightly and when you’re much older than 30. This research on 6421 people showed that your metabolism increases from age 1 and peaks at age 20. It then remains stable from ages 20 to 60 regardless of factors like sex and even pregnancy. After 60, the study found that metabolism reduced by only 0.7% per year (3).
So what does this mean? Well, for one, you can stop blaming your metabolism for your weight gain. Achieving and maintaining a healthy weight depends on eating healthy, resting well, and having an active lifestyle.
The results of this study also support what we’ve always preached – bodybuilders who want to increase their lean body mass should include strength training to the above to see results.
Final Words
This new research allows weight loss enthusiasts, bodybuilders, and athletes to better focus on the necessary details. Your metabolism doesn’t slow down as you age and cause you problems with weight. The things to control are your calorie intake, the type of food you take to get it, and your amount of physical activity, exercise, and training.
Pontzer, H., Yamada, Y., Sagayama, H., Ainslie, P. N., Andersen, L. F., Anderson, L. J., Arab, L., Baddou, I., Bedu-Addo, K., Blaak, E. E., Blanc, S., Bonomi, A. G., Bouten, C. V. C., Bovet, P., Buchowski, M. S., Butte, N. F., Camps, S. G., Close, G. L., Cooper, J. A., … IAEA DLW Database Consortium (2021). Daily energy expenditure through the human life course. Science, 373, 808– 812. https://doi.org/10.1126/science.abe5017
Bodybuilding has certainly changed since the 1970s Golden Era. Back then there was more of an emphasis on shaping an aesthetic physique with a great v-taper, rather than just building massive muscle. Sure, bodybuilders in the Golden Era also had to build quality muscle mass, but they also focused on symmetry and definition as well, and the Arnold Split is something that surely helped them get there.
To be a championship level bodybuilder, in those days it meant having a perfect balance of diet, training, and supplementation, rather than just excelling in one particular facet of the game. As massive and defined bodybuilders are these days, their aesthetics aren’t emphasized nearly as much as it should be.
One of the greatest, if not the greatest, bodybuilders of all time was no doubt the “Austrian Oak” himself, Arnold Schwarzenegger. The seven time Mr. Olympia winner, who essentially was a pioneer in bodybuilding, is undoubtedly a great source of inspiration for any bodybuilding athlete out there looking to transform their physique into something great.
During his early days, Arnold worked hard, went to school, and continued to constantly train as hard as possible improve his physical form at every competition. He always got his protein in too! Arnold said that they would spend up to five hours a day in the gym. Bodybuilding back then was all about the love of the sport, and Arnold was the poster boy for it. Year in and year out, he improved upon his weaknesses as well as his strengths which made him a formidable opponent to face.
Steroids in the Golden Era
It is no secret that steroids are used in bodybuilding, and people outside of the sport tend to think automatically that all progress a bodybuilder makes is thanks to these substances. However, back in the Golden Era, it was a much different approach to steroid usage than it is today. When it came to training as well as using anabolic substances, high volume training and diet regimens were far more focused on than the anabolics. Many current bodybuilders use not only more of the anabolics than the competitors of the Golden Era, but also different substances, such as human growth hormone (HGH), which is why you see differences in the physiques.
The new age of training in bodybuilding focuses less on volume and more on increased weight. The pros of the past performed high volume sets in order to achieve hypertrophy and in doing so they were able to build a great deal of muscle without having to sacrifice their aesthetics. Arnold was a master of this method of training and it carried him to not one, not two, but seven big wins at the Olympia.
But what exactly did Arnold do in the gym to get such an impressive physique? It can be easy to look at a legend such as Arnold and only see a perfect untouchable being. Someone who is impossible to emulate. But the truth is, iconic champs like Arnold Schwarzenegger are just regular human beings and had to work extremely hard to get where they are. So let’s break down the mystique of the legend. It looks like the answers to Arnold’s workout plan have finally been revealed. Check out below to see the greatest bodybuilder of all time’s training routine. Can you handle it?
The Arnold Split
The workout routine of the Austrian Oak himself is one of the most popular workout splits out there, the Arnold Split. It is a high volume, high frequency split that is certainly not for the faint of heart. What did it consist of?
Dumbbell incline bench press – 3 sets of 10-12 reps
Cable crossovers – 3 sets of 10-12 reps
Dumbbell pullovers – 3 sets of 10-12 reps
Seated cable rows – 3 sets of 10-12 reps
Incline barbell bench press – 4 sets of 6-8 reps
Pull-Ups – 4 sets of 8-10 reps
Dumbbell pec flyes – 3 sets of 10-12 reps
Kroc rows – 3 sets of 10-12 reps
Dips – 3 sets of 10-12 reps
Lat pulldowns – 3 sets of 12-15 reps
Tuesday: Shoulders and Arms
Overhead press – 4 sets of 6-8 reps
Seated Arnold press – 4 sets of 8-10 reps
Lateral raises – 3 sets of 10-12 reps
EZ curl bar bicep curls – 3 sets of 12-15 reps
Hammer curls – 3 sets of 12-15 reps
Skull crushers – 3 sets of 12-15 reps
Seated dumbbell press – 4 sets of 6-8 reps
Face pulls – 4 sets of 8-10 reps
Close grip bench press – 3 sets of 8-10 reps
Overhead tricep extensions – 3 sets of 10-12 reps
Bicep 21s – 3 sets
Shrugs – 3 of 15-20 reps
Wednesday: Legs
Squats – 3 sets of 6-8 reps
Straight-leg deadlifts – 3 sets of 8-10 reps
Leg press – 4 sets of 10-12 reps
Hamstring curls – 4 sets of 12-15 reps
Calf raises – 4 sets of 15-20 reps
Cable crunches – 2 sets of 25 reps
Deadlifts – 3 sets of 6-8 reps
Hack squat – 3 sets of 8-10 reps
Good mornings – 4 sets of 8-10 reps
Glute ham raise – 4 sets of 10-12 reps
Leg extensions – 4 sets of 12-15 reps
Lying leg raise – 2 sets of 25 reps
Thursday: Chest and Back (Version 2)
Bench press -5 sets of 6-10 reps
Incline bench press (set to shift between low, medium, and high incline setting) – 3-6 sets of 5-20 reps
V-bar dips – 3-6 sets of 6-10 reps or until failure
Dumbbell flyes – 3-5 sets of 10-15 reps
Cable crossover – 3-6 sets of 10-12 reps
Dumbbell pullover – 5 sets, 15-20 reps
Pull-ups (wide/overhand grip) – 3-6 sets of 5-15 reps
Cable pulldowns (wide/overhand grip) – 3-5 sets of 10-20 reps
T-bar rows – 5 sets of 6-10 reps
Barbell bent-over rows – 3-6 sets of 8-20 reps
Seated cable rows – 3-6 sets of 8-20 reps
Barbell deadlift – 3 sets of 6-10 reps.
Friday: Shoulders and Arms
Overhead press – 4 sets of 6-8 reps
Seated Arnold press – 4 sets of 8-10 reps
Lateral raises – 3 sets of 10-12 reps
EZ curl bar bicep curls – 3 sets of 12-15 reps
Hammer curls – 3 sets of 12-15 reps
Skull crushers – 3 sets of 12-15 reps
Seated dumbbell press – 4 sets of 6-8 reps
Face pulls – 4 sets of 8-10 reps
Close grip bench press – 3 sets of 8-10 reps
Overhead tricep extensions – 3 sets of 10-12 reps
Bicep 21s – 3 sets
Shrugs – 3 of 15-20 reps
Saturday: Legs
Squats – 3 sets of 6-8 reps
Straight-leg deadlifts – 3 sets of 8-10 reps
Leg press – 4 sets of 10-12 reps
Hamstring curls – 4 sets of 12-15 reps
Calf raises – 4 sets of 15-20 reps
Cable crunches – 2 sets of 25 reps
Deadlifts – 3 sets of 6-8 reps
Hack squat – 3 sets of 8-10 reps
Good mornings – 4 sets of 8-10 reps
Glute ham raise – 4 sets of 10-12 reps
Leg extensions – 4 sets of 12-15 reps
Lying leg raise – 2 sets of 25 reps
Sunday: Rest
Benefits of the Arnold Split
Some may argue that the Arnold Split is far too much volume and you are essentially just overtraining by utilizing it. However, look at the man who lived by this split, it certainly has its benefits, so what are they?
For one, it allows you to train antagonistic muscles in the same workout session, which prevents the stress of having to dedicate separate routines to focus on more muscle groups at a time.
This split also helps to strike a balance in your routine. It actually provides an opportunity to give each muscle group an equal amount of focus and energy without feeling burnt out. Dedicating these exercises to specific days helps to keep each part well-rested until it’s their turn to be engaged in intense, high-volume exercises.
Wrap Up
Overall, the Arnold Split is something certainly worth giving a shot. The bodybuilders of the Golden Era loved it, and it clearly worked for them.
Are you man enough to try out Arnold Schwarzenegger’s workout routine? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.
Big Ramy responds to those who believe he should retire from competition.
Two time Mr. Olympia Mamdouh “Big Ramy” Elssbiay recently responded to the many fans and critics suggesting he should retire after his performance at the 2023 Arnold Classic. Coming in fourth place at the show, many believe Big Ramy should hang it up and leave competitive bodybuilding behind.
Competitive sports can be truly unforgiving. An athlete puts in countless hours of training and preparation in order to perform at their best at game time. They do all of this grueling prep in order to show fans and pundits alike that they are the very best at what they do. However, if they fall short of greatness they are criticized and at times ridiculed for their efforts. It can be extremely demoralizing.
And it’s exactly where Big Ramy finds himself now.
Arnold Classic Fallout
After taking fourth place at the 2023 Arnold Classic Big Ramy has been told by many fans and critics that he should retire from competition. They believe his drop in placing gives them justification to tell an athlete what they should do with their career. The hubris is truly incredible.
While Big Ramy may not be at his best at recent shows, there’s no right for anyone to tell the two, count ‘em, two-time Mr. Olympia champion what to do. He has beat some of the best bodybuilders in world including fellow Olympia champions Brandon Curry and Phil Heath. Yet dropping a few places means that Big Ramy has no chance at improving and should retire.
Suffice it to say Big Ramy had his own opinion on all the calls of retirement. The former reigning Mr. Olympia shared his thoughts on the criticism in a recent post to social media.
“Hey guys, I need to talk about something today, I had somebody, he – he needs to me to be retired from the bodybuilding world – need me to stop doing any shows anymore. I don’t know this advice for what, I think I did well with shows this year. I think I respected everyone the last 10 years when doing this game, and in the end, I don’t hear about this advice to come to any bodybuilder before. I don’t know why. I don’t know for any reasons. But I think I did well all my life. I think the last show, I did my best and I come in the best version for me. I just need to say that because already I believe in myself and I think that I did well.”
It’s clear that Big Ramy still believes in his own abilities and has every right to.
Not Done Yet
“In the end, I don’t know why this advice comes just – in the end, I respect everyone, but I need to say something: I did this sport because I love it. If someone don’t like me to compete, why didn’t you give this advice for some people before? I don’t know why. But anyways, I will stay – love everyone because it’s my personality like this. I never change it to nobody else because I’ve always said in that way, that is the only way to have a nice life and love the people and respect everyone, thank you.”
Big Ramy was very classy in his response though it’s obvious the criticism left him a bit perturbed. It’s great that he’s taking it all in stride and is choosing to continue his career on his own terms.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Flex Wheeler had Samson Dauda winning the show from the start.
The 2023 Arnold Classic turned into a three-way battle at the top during the Men’s Open final. Nick Walker and Andrew Jacked were considered two of the favorites but it was another competitor who proved dominant. Following the show, Flex Wheeler believes that Samson Dauda was able to separate himself.
The Arnold Classic was completed just 10 days ago with Samson Dauda taking home the prize. When the organizers decided to raise the prize purse to $300,000, some competitors decided to enter. Nick Walker was one of these additions. After a third-place at the Olympia, Walker was the favorite coming into the Arnold.
Nick Walker shared an Instagram story following the Arnold asking fans not to go after the judges or other competitors. He also claims that he was not interested in doing the Arnold but decided to go in once the money was raised and he was asked. After a loss in Columbus, Walker could be more motivated than ever in the Olympia.
Wheeler has been dealing with different health issues of his own but remains up to date in the world of bodybuilding. During a recent interview, he recapped the action from a few weeks ago.
Flex Wheeler Highlights Samson Dauda’s Size
Flex Wheeler appeared on OlympiaTV recently and was able to discuss the performance of Samson Dauda.
“I had Samson winning from the time he walked on stage. We were talking about this before the show, if Samson came in shape, it’s a done deal. Man, I didn’t know he was weighing damn near 300 pounds, I just knew he was full as a house. He actually highlighted some of the guys’ weaknesses.”
Andrew Jacked came into the weekend as a dark-horse and had some experience in the festival. He was able to win the Arnold Classic UK in 2022. Wheeler believes that Jacked looked better than he did during that show but did not have enough to beat Samson Dauda.
“I thought Andrew was a better balance at the Arnold Classic than over in England. That look probably would have matched him to be second place but again, man, Samson just has a beautiful physique like Andrew, but he carries more muscle and he out conditioned him.”
Nick Walker was considered the favorite coming into the show but lacked on stage, dropping him to second place. There were talks of his lower body following the show and Flex Wheeler touched on this area.
“If Nick had a stronger lower body, I question you or I question people that say that. Are you saying that if he did, he would beat Samson? I’m not saying you are, I’m just saying what difference does it make, would it change the outcome?”
Samson Dauda now becomes another threat on the Olympia stage. After winning the Arnold, he showed that he is able to prepare and perform on the biggest stages.
Former professional football player Heath Evans explains in detail how vastly we underestimate the athletic limits of children & their diets.
Heath Evans is a former pro football fullback and former analyst on the NFL Network. He is best known for his time on the Miami Dolphins, New England Patriots, and New Orleans Saints. Now retired from both the field and TV, Evans is a personal trainer and coach. In this week’s episode of Generation Iron and Barbend’sThe Mike O’Hearn Show, Heath Evans reveals the many misconceptions about training teens athletically and what science gets wrong about carbs.
In this day and age we live in a truly informative time. Health and fitness have reached newfound popularity among the mainstream public. And there is more information and studies that show what is and isn’t healthy. What does and does not work. But when discussing the details of nutrition, health, and fitness – majority of science is geared towards your average person. The guidelines that have taken root in popularity are often not as advisable for individuals that want to become elite athletes.
Mike O’Hearn and Heath Evans know this all too well. They grew up in an era where health and fitness information was completely different. In fact, they became the strength athlete successes they are today because, by today’s standards, they broke all of the rules. O’Hearn himself has touted that he was a mass monster as young as 17 years old. He didn’t do this by restricting carbs and being cautious with his weightlifting.
There is a place for limits and for forward thinking when it comes to long term health. This is something that Mike O’Hearn puts incredible effort into promoting with his massive platform and popularity. But this doesn’t mean we have to follow every single rule. In order to be the best in the world (while also maintaining health for longevity), you have to be willing to go places that others won’t.
That’s why in this week’s podcast episode, Mike O’Hearn gets into the real gritty details with Heath Evans about modern diet advice and, specifically, the way we train teens who are interested in pursuing athletic excellence. Let’s break it down here.
Eat more carbs and eat more calories – especially for aspiring teen athletes
Counting calories and cutting carbs are modern go-to tactics in the health and fitness world. But Mike O’Hearn is worried that this is leading to a new generation of aspiring athletes who won’t be able to reach their goals. Heath Evans feels the same way. While carbs can be something the average person cuts out of their diet – those who want to be the best athletically can utilize carbs for incredible results. They can also remain healthy while doing so.
The vital factor behind this comes in the form of what kind of carbs you eat. Like most things in life when it comes to diet – eating as lean and clean as possible is always healthiest. However, even the boundaries of this can be pushed for particularly active teens.
During puberty and the immediate post-pubescent period for teens, there is a vast potential for athletic growth. Heath Evans says it best during the interview conversation:
“When their hormone panels are through the roof… push them.”
– Heath Evans
This is both physically and also how many carbs and calories they can eat. Mike O’Hearn goes on to say that he doesn’t even know what a caloric surplus looks like for a teenager. If they are aggressively aspiring to become pro athletes – they will be utilizing so much of those calories during exercise and training prep. Due to this, the regular guidelines should not be heeded. If you restrict calories and carbs – you will only limit their growth.
This teenage age is a vital period of time. It can set the foundation that springboards an individual into greatness well into their 20s and 30s. Mike O’Hearn and Heath Evans worry that the new generation are being set up to fail athletically.
Teenage athletic excellence can go beyond genetics
This also goes beyond genetics. While “blessed genetics” can make someone like Mike O’Hearn a strength monster at age 17, it is possible for people with “weak genetics” to still thrive. Heath Evans is seeing this with one of his clients. He stared training a young boy at just 14 years old. He ran slow run times, was flat footed, and didn’t seem to have the genetic potential for natural athletic ability.
Despite this, this young man had the drive to be an athlete, evidenced by his desire to train under Heath Evans. With Evan’s training routine and diet over the past three years, this young man has not yet hit a plateau. He keeps growing, keeps getting stronger, keeps improving with all of his metrics. He now has improved up to benching 315 pounds on an incline at just 17 years old. That might not be record breaking numbers – but it’s impressive for a young kid who just three years ago had no natural potential in strength sports at all.
Wrap Up
We are constantly re-evaluating how we teach health when it comes to diet and exercise. In a world now filled with processed foods and dirty meals – it’s vital to educate the youth about health eating. However, it’s also important to understand that a diet is only one part of a spectrum for health.
For those young men and women who want to become elite athletes, who know it in their early years, they won’t fall under the general guidance of nutrition and health. At least, not in the every single way. A young athlete is training far more than any average person is expected to. They are building mass amounts of muscle and strength. This utilizes so much more fuel.
That fuel can be carbs. It can be well over two or three thousand calories. The period of puberty is when a child is growing the most. It can be taken advantage of for those who are laser focused on becoming a pro athlete. Forget PEDs or steroids. “Food is medicine,” states Heath Evans. It can be used to leverage an amazing foundation for elite athletic success. But it might mean you have to break the rules for the common man a bit.
You can watch Heath Evans and Mike O’Hearn talk in full detail in our latest episode of The Mike O’Hearn Show above. Make sure to check back every Friday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Vital for growth and recovery, knowing the ins and outs can boost your training and performance.
It may seem like there are too many supplements to consider when looking to boost our overall health and performance. Everything from pre-workouts, to multivitamins, fat burners, testosterone boosters, omega-3s. and more, the options are endless and the search can be tiresome.
But out of all these supplements, one stands out as being the most essential, at least in our opinion, for it provides benefits not only to your health and wellness, but also your training and performance. A protein supplement has the ability to transform your gains, improve recovery, and make you feel accomplished after leaving the gym.
Now, there are ungodly amounts of protein powders and other forms on the market. Some come from reputable brands while others are of more poor quality, but that doesn’t mean you have to spend a fortune for a good quality protein supplement. We know most of you know what a protein supplement is, but for those who don’t, this complete guide can be very helpful. And if you do already know, maybe you’ll learn something you didn’t.
This complete guide will give you everything you need to know about protein supplements so you can get this handled right away. From what they are, to the mighty benefits, key ingredients, and its effectiveness, you won’t be disappointed when you invest in a great protein supplement for yourself.
What Is A Protein Supplement?
A protein supplement is typically a powder used post-workout to help with muscle protein synthesis and recovery. It is also used as a dietary supplement to add more protein into one’s diet if they are lacking. Since protein itself can help keep you full, this is used as a meal replacement at times for those on the go who need a healthy and filling snack. Made from all sorts of sources, the benefit of protein powders is that companies have now begun to include more plant-based products so everyone can benefit from a great supplement.
Let’s take a look at some of the many benefits that protein supplements can provide.
Increase Muscle Growth
Protein is the building block of all muscle and amino acids are what makes this important. There are nine essential amino acids (EAAs) that are important to focus on and of those nine, there are three branched-chain amino acids (BCAAs) that are vital as well. What protein supplements do is they stimulate the process of muscle protein synthesis to really work to build that desired muscle. Along with strength training and a good diet, this is very much possible (1).
Aid In Recovery
We all know how it feels after a grueling day in the gym. Protein is essential when it comes to repairing damaged muscles and tissues and working on speeding up the recovery process so we bounce back faster for the next workout. When taking these supplements right after exercise, it can help reduce that muscle damage and soreness that you just don’t want and will also work with muscle protein synthesis to build that muscle faster for less inflammation (2).
Promote Fullness & Help With Weight Management
Protein is essential in working to keep you more full and for longer, making protein essential either as a meal or a supplement. When it comes to weight loss and weight management, protein is vital for this reason. It works to eliminate snacking and keep you full longer so you can work to stay on a good dietary schedule for yourself (3).
For those with busy schedules, finding the time to properly care for yourself with a good diet can be difficult. Protein supplements are good on-the-go options for they can be mixed with milk or water and can work to effectively offer a decent meal alternative if need be.
Different Sources Of Protein
With these supplements being produced from many different sources, the options for those on a plant-based diet are still great and can offer the same benefits as those looking more for whey protein.
Whey Isolate: A more filtered form of whey protein, what you’ll find is a higher percentage of protein and little to no fats or carbs. This is a great protein source for those looking to cut or get lean since it is mostly protein (4).
Whey Concentrate: Great for those looking to bulk, you get a healthy dose of carbs, fats, and plenty of protein to pack you with all three macros. It will provide similar benefits to whey isolate.
Brown Rice Protein: With a high amount of BCAAs present, brown rice protein is a great plant-based source to provide for all the benefits of a whey protein minus the dairy. With no irritants, you know you are getting a high quality protein.
Pea: Typically extracted from yellow pea, pea protein can be used as another great alternative for plant-based proteins. It also contains all nine EAAs that your body can’t create on it own (5).
Safety & Effectiveness
Protein supplements are incredibly effective supplements and should be considered by all when looking to boost their training and performance, as well as overall health and wellness. They are on the whole very safe, but it is always important to look into your supplements and to read the labels to see what added ingredients may be included that could harm a great product. For optimal effectiveness, look to take a protein supplement within an hour after you’re done working out.
Finding the best protein supplement can be challenging but it is possible to find a great one. We wanted to share our top pick to make your decision just that much easier.
Transparent Labs 100% Grass Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey Protein Isolate boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners, which is a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. Packed with protein, and a clean source of it at that, this gives you 28g of protein with just 120 calories for the best gains.
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.
Protein supplements are vital for helping improve our training and performance, increase muscle growth, aid in recovery, promote better weight management, and a host of other incredible benefits we cannot let go unrecognized. Finding the right supplement can be a challenge but it is out there. Whether you’re looking for something more plant-based or are comfortable with whey protein, the options are endless and you won’t be disappointed with the results. Look into a great protein supplement today and really see what these can do for all areas of a healthy lifestyle.
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 Envato
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014), “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Paddon-Jones, Douglas; Westman, Eric; Mattes, Richard D.; Wolfe, Robert R.; et al. (2008). “Protein, weight management, and satiety”. (source)
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Babault, Nicolas; Paizis, Christos; Deley, Gaelle; Guerin-Deremaux, Laetitia; et al. (2015). “Pea proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
