Frog Squat Exercise Guide: How to, Benefits, and Alternatives

By

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January 17, 2023

Here’s everything you need to know about frog squats, including how to do them and the benefits.

Mimicking the way one amphibian—frog—moves will build you monster thighs and glutes. The frog squat is an effective lower-body exercise that helps to improve your strength, flexibility, and range of motion. It’s excellent for building hip strength and flexibility, preventing injuries, and improving performance in other exercises like lunges and squats.

The frog squat also stretches your inner thighs, which can help reduce pain associated with tight leg muscles. This move is worth trying out if you want to improve hip mobility or knee stability while simultaneously strengthening your lower body!

The frog squat takes its name from how you move while doing it—it’s similar to how a frog moves across the ground. The position requires you to sit back onto your heels with knees bent and feet turned outwards; this creates tension in the hips that allows you to “squat” as a frog would.

So keep reading to learn more about the muscles involved in this movement, how to do them, and the benefits of adding them to your leg routine.

Frog Squat Technique and Muscles Worked

Frog squats are lower-body exercises that target your glutes (primary muscle targeted), thighs, calves, and inner thighs. Since it’s done in a wider stance, it engages more of your glutes (1). And since it doesn’t directly target your lower back—because of the wider stance—frog squats can be done often without worrying about causing injury if you have an existing injury to your lower back.

To do a frog squat:

Stand upright with your feet wider than shoulder-width apart and your toes pointing 45 degrees outward.
Push your hips back and squat down as far as you can comfortably go (shoot for making your thighs go past parallel).
Push your hips back and raise your glutes halfway up. (Your torso should be close to parallel with the ground.
Lower your glutes back down and repeat.

Tip

During the frog squat, keeping your knees perpendicular to your toes throughout the move is essential so you don’t strain them. If you allow your knees to cave inwards, go outwards, or come forward, you risk straining them.

If you need to figure out how far back and down to point your knees during the frog squat, try this: stand with your feet about shoulder-width apart and bend forward at the waist until your upper body is parallel to the floor (or even lower). Now imagine doing a squat with no weight on your shoulders.

In this position, notice how much bending occurs in both directions from an upright standing position. It’s precisely this amount of bend that should happen when performing the frog squat, too.

Benefits

Improve Strength, Flexibility, and Mobility

The frog squat is a lower-body exercise that can help to improve your strength and flexibility. The wider stance of this movement greatly enhances your hip mobility and flexibility. In addition, it helps to stretch the hip flexors and adductors, which commonly get tight from sitting or being inactive.

But the frog squat isn’t just a stand-alone exercise. It can also be used as a warm-up to help prepare you for other hip-dominant exercises, such as lunges and squats. In addition, the stretch in your hip flexors and adductors makes it easier for you to perform those exercises and provide support for your joints.

Plus, improving your flexibility in the hips will help with other exercises that require good mobility in that area—like deadlifts or kettlebell swings. And it’ll help you get a deeper depth on squats.

Reduce Injury Risk

Since the frog squat is an excellent exercise for improving your range of motion, strength, and flexibility in your hips, it could reduce injury risk. In addition, improving your hip mobility helps to prevent injury and aid in recovery from back injuries (2).

The frog squat allows you to strengthen your hips in a flexed position. This is important because most people with tight hips experience pain or discomfort when reaching or bending over to pick up an item from the floor.

Even after you’ve strengthened your hips, there are still other ways that injuries can occur during everyday activities, including lifting bags of groceries or climbing stairs. However, if your muscles are flexible enough to allow for proper form when performing these tasks without straining them too much, then they should be able to handle the added stress without causing injury.

Frog Squat Alternatives

Here are some other movements that provide similar benefits.

Pulse Squats

The pulse squats are similar to the frog squat since it requires you to keep tension on your thighs through each rep. And they also need you to remain in the bottom portion of the squat similarly.

Dumbbell Sumo Squat

This is another similar exercise since the dumbbell sumo squat requires you to get into a wider-than-shoulder-width stance and your toes to be pointed out, strengthening your glutes.

Goblet Squat

The goblet squat is another variation that engages the muscles in your lower body—glutes, hamstrings, quads—and challenges your balance and core since you need to hold weight in your hands during the movement.

FAQs

Here are some frequently asked questions (FAQs) to remember when attempting the frog squat.

What is the frog squat good for?

This exercise is excellent for strengthening the lower body, especially the glutes, and improving hip flexibility and mobility.

Is the frog squat safe?

Yes, because you don’t have to use weight and it protects your lower back, it’s a safer alternative to other lower body exercises like weighted squats.

What muscles do the frog squat work?

This movement engages the muscles in your lower body—hip, hamstrings, quads, glutes, and calves.

More Exercise Guides

The frog squat is excellent for targeting your glutes and improving hip mobility. Check out some of our other exercise guides:

Seated Good Mornings Exercise Guide: How to, Tips, Benefits, and Alternatives

Dumbbell Clean: How to and Exercise Guide

Share this article on Instagram, Facebook, and Twitter to help others learn the benefits of this exercise!

References

Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. Journal of strength and conditioning research, 23(1), 246–250. https://doi.org/10.1519/jsc.0b013e3181876811
Konrad, A., Močnik, R., Titze, S., Nakamura, M., & Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International journal of environmental research and public health, 18(4), 1936. https://doi.org/10.3390/ijerph18041936

IFBB Pro Bodybuilder Joe Mackey Crushes 910-Pound Deadlift At Iron Wars VII

By

Greg Patuto

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January 17, 2023

Joe Mackey continues to excel in multiple areas using his strength.

Joe Mackey is an IFBB pro bodybuilder that has used his strength in many ways. On many occasions, he is seen hitting lifts for insane numbers and proving that he is one of the strongest bodybuilders of all-time. Recently, he deadlifted 910 pounds during Iron Wars VII.

Mackey is active in both bodybuilding and powerlifting. In 2022, he finished fourth in Men’s Open during the Tampa Pro. He also competed in the Texas Pro, where he finished ninth. He has not entered any shows for 2023 just yet but it is clear that he is working on his strength and physique.

On Friday, CT Fletcher hosted Iron Wars VII and Mackey was able to display his incredible strength once again.

Joe Mackey Crushes 910 Pounds

Joe Mackey stepped up to the weight with a lifting belt and straps on. He did not wear a deadlift suit for this particular lift. The plates were tied onto the barbell so they were secure as he moved the massive weight.

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A post shared by Joe Mackey IFBB Pro👑 (@jmackey33_ifbbpro)

Joe Mackey was able to reach 850 pounds during his last appearance at Iron Wars VI, which took place in May 2022. In training, he eclipsed 900 pounds in April but struggled to reach 910. He shared a post on Instagram showing a failed attempt of this weight before he was able to crush it at the event on Friday.

Mackey earned an award for his deadlift at the show and shared that he is not done yet. It will be interesting to see how Mackey pushes his limits now that the calendar year has turned.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Phil Heath Looks Huge in Recent Training with Regan Grimes

By

Jonathan Salmon

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January 17, 2023

Phil Heath joins forces with Regan Grimes.

Seven-time Olympian champion Phil Heath is looking absolutely massive in a recent training session with fellow pro Regan Grimes. After stating that he will make a comeback to competition Heath has been looking even more impressive in recent updates. This recent training collaboration shows that the one time reigning Mr. Olympia hasn’t lost a step.

After his performance at the 2020 Olympia everyone was speculating if Phil heath would eventually make a return to competition. His performance at the show was impressive, but still left many with the impression that he still had more than left in the tank. No one can remain at the top of their form for all time, especially in a sport like bodybuilding. It requires athletes to pack on a tremendous amount of muscle onto the frames, some thing that can’t possibly be maintained for a long time (unless your name is Dexter Jackson, of course).

Rather than ride off into the sunset after his 2020 performance, Phil Heath believes that he still has what it takes to compete with the best of the best. One way to maintain his motivation to compete against the new generation of bodybuilders, Phil is choosing to collaborate and train with some of the best talent in the modern era. And one of those athletes is none other than Reagan Grimes.

Oh, looking more improved than ever before Reagan Grimes’ recent decision to team with Milos Sarcev of is proving to pay dividends. Grimes could have the potential to become a future Olympia top contender. He has showcased a significant increase in muscle mass while maintaining some impressive conditioning. His recent team up with Phil Heath could be very fruitful and potentially take him to another level.

Generations Collide

In a recent post to social media, Phil Heath spoke on his privileged position to both be inspired by and help guide the next generation.

Bodybuilding is so awesome as while each of us grow, we can share knowledge and wisdom to help others grow also. The weights move, but it’s what goes into the movement in your mind that creates the positive momentum to achieve personal greatness.

The Youngin @regangrimes has always been humble and hard working, asking questions about various topics and I am honored to provide the right “advices”. Needless to say I am thankful to assist someone else who is striving for higher in life!!!

View this post on Instagram

A post shared by Phil Heath (@philheath)

Phil Heath is looking just as impressive and massive as ever. He potentially has what it takes to step on stage with the younger generation of bodybuilders and contend with them.

What do you think it Phil Heath teaming up with Regan Grimes?

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

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.

The Rep Range You Should Be Doing To Build The Most Muscle Mass

By

Austin Letorney

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January 17, 2023

The Right Range for the Best Gains.

If you want to start an argument between fitness experts, talk about the “perfect” rep range, you’ll get anywhere from one repetition to a hundred of them. Okay, so we might be over exaggerating, but there’s no question that everyone has their own idea in mind when they talk about the “right” amount of reps you should be doing. Well, we’re going to open up that argument once again… and we’ll also finish it.

Why this debate even still exists is that clearly weightlifting and fitness as a whole are subjective. Sure, there are ways to prove scientifically that something builds more muscle, or enhances cardio, or helps with fat loss. But at the end of the day, if you don’t like an exercise or another aspect of the lift, then you won’t do it. And that’s okay because there are plenty of other ways to build muscle and get the most out of your muscles. Repetitions and the volume you put into your workouts are just simple ways to get this done without having to completely tweak your routine.

Let’s dive right into this and see what rep ranges are all about. We’ll talk all things reps and make sure you know which rep range will give you the best boost for muscle mass. Whether it be low reps, medium reps, or high reps, all will give you great gains as you seek to boost muscle.

What is a Repetition?

Well, hopefully you already know what this is, but just to clarify, a repetition is the amount of times you lift a weight in each set. For example, let’s say you are doing squats, you can do 12 repetitions in one set. This means you are squatting the barbell and whatever weight you have on it, 12 times before taking a break. There are different ranges to do different things, so let’s take a look at everything.

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Why Rep Ranges Matter?

The range of repetitions are important because they are the foundation of your workout. Reps, along with working sets, give you the platform to know how much to lift for any given workout. They work to determine the load and amount of time under tension you experience during each respective workout (1). With the right rep range and the ability to know just how to target your muscles, you can be better prepared for absolutely anything that comes your way.

Let’s Talk Rep Ranges

To get the most out of your training, knowing the proper range of reps to perform is important. The lower the rep, the higher the weight you are most likely lifting so being able to decipher just what works for you can be an absolute game changer for all your lifting goals. Whether they be low, medium, or high reps, you will find success with at least one, if not all, of these rep ranges (2).

Low Rep Ranges (1-5)

This rep range is primarily for strength. While it will definitely add mass to your frame as well as cutting fat, there’s one missing piece to this puzzle – time under tension (TUT). It has repeatedly been shown that TUT is necessary for optimal muscle fiber growth. With a less than 30-60 second rep range, you might find yourself coming up short on muscle gains.

In short: Great for strength and building mass, but you lose a fair amount of time under tension.

Medium Rep Range (6-15)

Not too soft and not too tight. This is an old eastern philosophy adage that could pay dividends on your muscle gains. The medium rep range proves to win all across the board, being associated with fat loss and the most muscle mass. This range combines time under tension with the 75% of one rep weight needed to stimulate muscle fibers. This rep range also shreds fat without losing muscle.

In short: Right in the sweet spot for muscle growth and is most associated with seeing the most amount of muscle mass.

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High Rep Ranges (15+)

A high rep range is best for endurance. Commonly associated with fat loss and toning, more and more evidence is starting to show that builders can lose just as much fat with medium to high reps depending on the intensity of the exercise. This range is best for skill specific exercises. For example if you’re working on your baseball swing, or practicing your throwing arm. This not optimal for muscle building, however.

In short: Better for endurance and toning and works well with skill specific movements.

How To Mix Working Sets In With Reps

For working sets, this is how you choose to program your workout. If you were to do a higher rep range then you may only do 3 working sets. For those in the lower rep range, you might be looking at 5-6 sets. It is really about what will give you the most time under tension while still accomplishing your intended goals.

Example Workout With Sets & Reps

Rep Range	Sets	Reps
Low	5-6	3
Medium	3	10-12
High	2-3	20

Which Rep Range Builds The Best Muscle?

It seems as though the medium rep range is the sweet spot of reps. Able to give you the right amount of time under tension while not taking up so much time in your workout allows for great strength gains, increased muscle, and more effective workouts overall. By working for muscle building and fat loss, you get the best of both worlds with this rep range.

It should be said, however, that all of these rep ranges can work wonders for your gains. For those looking to increase mass alone, look to some low reps with the right exercises. Or if you prefer to boost endurance and work for cardio based results, mix in some higher rep ranges. Working out is subjective and your rep ranges should reflect that.

Wrap Up

Rep ranges and how to properly place them in your routine is important and by knowing how each rep range works, you can better schedule them into your training plan. With the right approach to only the best gains, it looks like medium rep ranges are the go-to range for those looking for all-around results. But don’t neglect the other two because each has its own respective benefits. Experiment with these rep ranges and see what works best for you to maximize all results.

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

Mangine, G.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Campos, G.; et al. (2002). “Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones”. (source)

How The Plate Press Pumps Your Pecs

By

Austin Letorney

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January 17, 2023

It might be not be the biggest lift, but don’t underestimate what the plate press can do for your chest.

How many times have you talked about building a massive chest? More times than you actually have actually attempted to. It can be easy to be all talk but once you step up to the bench press and clam up, you’ve already wasted another day. Building our chest is not as hard as it may seem.

Sure, we see guys in the gym all the time who only bench, and while they may be massive, that’s all they can do. Looking to other exercises, often those most overlooked, can work to challenge your chest and pump those pecs. The plate press may not be the sexiest exercise to perform but it certainly will pay off in the long run.

Having a strong chest is important for a number of reasons, aside from the obvious of being aesthetically pleasing and aiding in puffing out that massive physique. What a strong chest can do is improve posture and work to assist your back muscles by working to counter act any imbalances that may be present.

While strong pecs contribute to upper body strength, your chest allows you to push things as effectively as possible, whether that be for sport specific movements or those that are more functional (1). The plate press will work to build your pecs all-around to enhance any movements that come your way.

Let’s take a look at the plate press and see what this exercise can do for you. From what it is, to muscles worked, and the benefits surrounding this pec pumping exercise, we’ll show you how to perform it to maximize your gains as effectively as possible. You won’t be disappointed by the results of this exercise once you hit the ground running.

What Is The Plate Press?

The plate press is one of those exercises placed into your chest routine to increase growth and create more defined pecs so that desired physique really begins to show. Taking any number of plates, you essentially push this weight in and out, really getting a squeeze in your pecs. What you will find is that this tends to work great at the end of a workout when performed with higher reps to really induce fatigue and provide for that last ditch effort to squeeze out as much growth as possible.

With this exercise, you want to try and isolate your chest as much as possible. Even though some other muscle groups will get work done, it’s simply from the movement. As an accessory exercise, this works to fill out that aesthetic and really round out each pec so you get a good pump and start to see the change you want most.

Muscles Worked

As mentioned before, this is mainly an exercise to pump up your pecs so really working on targeting the chest muscles as best as you can will prove to pay off in the long run. This can be compared to exercises like the bench press or pushups because the secondary muscles used are similar and are used in a similar fashion. Your triceps and delts will get some action with this exercise as they are points of contact but also essential for the back and forth movement. While they won’t grow to be enormous, you will feel a bit of a burn which can be a nice bonus.

Benefits Of The Plate Press

Work To Isolate Pecs

The plate press is a great exercise to work on targeting your pecs and may require something like mind-muscle connection to take place (2). This will allow you to focus on every aspect of the lift to work on building more muscle out of your chest. By placing this at the end of your chest day routine, you can maximize growth by adding in higher reps and working your chest beyond belief to see some great growth.

Round Out Your Aesthetic

The plate press will work to build that nice aesthetic we all know and love. Rounding out our pecs can offer that more full, pumped up look that looks great with a shirt on, shirt off, and of course, for any competition we seek a podium spot.

Great Accessory Exercise

As an accessory exercise, the plate press is perfect for it requires little equipment but packs a punch. It can still work to build muscle while also aiding in the roundness of your pecs. Also, for those working through a potential injury, it is a great way to control how much weight you use to still get work done without aggravating that injured muscle.

Simple & Convenient

Plain and simple, this exercise is one movement that is convenient and requires little equipment. Easy to learn with great benefits to your chest growth and development, it would be unwise to not include this in your routine.

How To Perform It

Here are the steps to performing the plate press.

Begin with your feet in a stance slightly more than shoulder width apart. Bend your knees and engage your core as you lift the plate to your chest. With your elbows bent, work to extend the weight in front of you and lock out your elbows. Bring the weigh back to your chest and repeat for your desired number of reps.

Wrap Up

The plate press is one of those accessory exercises you need to add to your routine. As a way to build strength and size, while also working on development, fullness, and rounding out each pec, this is a great way to enhance that physique and see that pump you want most. We all want a big chest. We get that. With this exercise, you work for that in a simple and convenient way that won’t put you in jeopardy of injury and will see the gains you want. Look to add this in your chest day routine and see how the plate press can round out a nice physique.

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

Saeterbakken, Atle H.; Van Den Tillaar, Roland; Fimland, Marius S. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Calatayud, Joaquin; Vinstrup, Jonas; Jakobsen, Markus D.; Sundstrup, Emil; et al. (2017). “Mind-muscle connection training principle: influence of muscle strength and training experience during a pushing movement”. (source)

Bodybuilding Coach Ameen Alai Reportedly Arrested for Distribution of Substance Resulting in Death

By

Terry Ramos

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January 16, 2023

Guru Ameen Alai was reportedly indicted for distributing the substance ibogaine, resulting in the death of an individual.

Recent reports have confirmed that Ameen Alai has been arrested for the distribution of a substance that resulted in death. RxMuscle, reports that according to the Department of Justice in Colorado, there was a confirmed indictment on Ameen Alai, aka “Guru” Ameen Alai. He’s being charged with a one count distribution of the substance ibogaine, a Schedule I controlled substance, resulting in an anonymous individual’s death.

The penalty for this crime is severe. Alai could be facing up to 20 years to life in prison if convicted. Other than that, there are very few details on the case.

Reports Source From The Department of Justice in Colorado

RxMuscle’s report is sourced from the Department of Justice. At the time of this writing, Ameen Alai has not responded to initial contact to confirm the story – nor has he made a public statement. According to a press release by the DOJ in Colorado, this indictment stems from March 2021. The United States Attorney’s Office for the District of Colorado reported:

“On or about March 19, 2021, the defendant, also known as “Adam Powars,” knowingly and intentionally distributed a mixture and substance containing a detectable amount of ibogaine, the use of which resulted in the death of an individual on or about March 19, 2021.”

According to reports from the Department of Justice in Colorado, the defendant made his first court appearance on January 12, 2023, under Magistrate Judge S. Kato Crews. The Drug Enforcement Administration (DEA) Rocky Mountain Division and the HIDTA Front Range Task Force (FRTF) investigated this case.

Guru Ameen Alai

Ameen Alai of Westminister, Colorado, is currently 49 years of age. Guru Ameen Alai is a bodybuilding, master trainer, and fitness guru. “The Mad Scientist” helps men achieve the 90s-era bodybuilding look, otherwise known as Men’s Classic Physique.

In 2019, Generation Iron exclusively interviewed him with King Kamali. Ameen Alai was on King’s World, a digital series that discusses all things about the truth of bodybuilding, starring King Kamali. In this episode, Alai discusses bodybuilding prep, nutrition, and training. And they dove into the dark side of drugs and bodybuilding. And According to Kamali, Alai played a big role in much of Kamali’s powerhouse bodybuilding career.

Here’s the full video of the interview below:

Follow us on Instagram, Facebook, and Twitter to stay tuned!

Derek Lunsford Shares First Physique Update Since Olympia

By

Greg Patuto

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January 16, 2023

Derek Lunsford will build on a physique that earned him second at the 2022 Olympia.

Derek Lunsford is just a few weeks removed from finishing as the runner-up during the 2022 Olympia. The former 212 champion made an immediate impact during his debut in Men’s Open. Now, he has shared his first physique update since the competition.

Lunsford received a special invitation to compete in Men’s Open during the biggest show of the year. After winning the 212 Olympia title in 2021, Lunsford put on incredible size and would be unable to return to make weight.

During Olympia prejudging, Lunsford proved that he would compete for the title and was one step away. He will now make improvements to what could be a championship physique in the coming years.

Derek Lunsford Shares Physique Update: Will He Compete At The Arnold Classic?

Derek Lunsford took to Instagram on Saturday to share a physique update from the side.

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A post shared by Derek Lunsford (@dereklunsford_)

Recently, Lunsford announced that he will pass on the 2023 Arnold Classic. This was before the prize purse was raised to $300,000, which is the most ever. Since the announcement, competitors such as Nick Walker, Patrick Moore, and Andrew Jacked have thrown their hats into the ring.

If Derek Lunsford were to join, it would set up an extremely anticipated matchup with Walker, who finished third during the Olympia. Walker was crowned champion in Columbus during the 2021 event so he knows what it takes to win the show.

Lunsford has the type of physique that will keep him in contention for years to come. After just one show in Men’s Open, he is up there with the best in the world. Now, it will be interesting to see if Lunsford focuses on the 2023 Olympia or joins the action during the Arnold Classic.

For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

Rafael Brandao Profile & Stats

By

Dylan Wolf

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January 16, 2023

The biography, life, and accomplishments of Rafael Brandao

Rafael Brandao is a Brazilian IFBB professional open bodybuilder. While he is not as large as some of the other open competitors such as Big Ramy, Brandao is known for having an incredible aesthetics. Combine that with his impressive genetics and a true passion for the sport of bodybuilding, and he could take the crown at the Mr. Olympia someday.

Below is a complete breakdown of Rafael Brandao’s profile, stats, biography, training and diet regimens.

Full Name: Rafael Brandao (Men’s Open Bodybuilder)
Weight	Height	Date Of Birth
245-255lbs	5’11”	June 24, 1993
Division	Era	Nationality
Men’s Open	2010, 2020	Brazilian

Biography of Rafael Brandao

Image courtesy of Instagram (@rafaelbrandaopro)

Rafael Brandao was born in Garça, Brazil. Growing up, he was involved in many different sports during his youth such as soccer, basketball, and volleyball. Rafael was very active throughout his youth, and he was always looking for excitement and an adrenaline rush.

Despite what he looks like now, Brandao was admittedly a very skinny teenager. He was known as the “skinny kid”. However, one of his friends growing up introduced him to weight training, and this is where he began to fall in love with it.

At first he had no aspirations to be a pro athlete, let alone a bodybuilder. What he wanted to do at this point was simply improve his physique, putting on size and not being seen as skinny anymore. He didn’t have much knowledge to start, but trained anyway and learned as he went, like a lot of people do. Rafael did make a lot of progress rather quickly which was the most satisfying feeling because he knew that what he was doing in the gym was working.

Rafael also ate a lot which only helped him to gain much needed muscle and strength as a skinny youth. Seeing his changes left him hungry for more. The gym had become an obsession for him.

Despite his love for the gym and lifting, it wasn’t until 18 years old that he started to focus on the actual sport of bodybuilding. Rafael knew that if he was going to be competing, he needed to step up his knowledge of both nutrition and workouts in order to build a physique that was good enough to step on stage.

Nearly a decade later, Rafael Brandao would be a famous bodybuilder competing against the very best in the world.

Rafel Brandao Competitions

Image courtesy of Instagram (@rafaelbrandaopro)

Brandao has described his first competition and the success he had in it at just 20 years old as one of the easiest for him because he was very determined. Brandao did not have much money or support during this time, but still spent hours training and improving himself and apparently had a great eye for what he needed to work on and focus on as he was progressing. Rafael eventually got a bodybuilding coach to help him make improvements, but he never forgets where he started.

In 2016, Brandao won a competition both in the junior and senior categories that really propelled his career. He immediately began to get noticed, especially in the Brazilian bodybuilding circuit. Amazingly enough, 2016 is also when he won his IFBB pro card and then subsequently placed 8th in his pro debut at the 2017 San Marino Pro. Next he took 6th in his very next competition and then placed third at the IFBB California State competition.

2018 brought Rafael to a 6th place placing at the New York Pro, 3rd place in the California Pro, 5th place at the Toronto Pro, and 4th place at the Muscle Mayhem Pro. That is a lot of shows for one year.

In 2019, finished 7th at the Arnold Classic Ohio. This is the second biggest competition right next to the Olympia. Brandao was the runner-up at the Arnold Classic South America Pro that same year. He also came in 5th at the Big Man Weekend Pro.

At the 2020 European Pro Rafael came in third place, and the following year he came in first place at the 2021 IFBB Romania Muscle Fest Pro. 2022 brought him a victory in the Arnold Classic South America.

Also in 2022, Rafael also competed at the Mr. Olympia contest. This was his first Olympia. It was an extremely stacked show, some said it was one of the most competitive in years. Rafael took tenth place, right behind William Bonac, a former Mr. Olympia champ.

Rafael’s Training

Image courtesy of Instagram (@rafaelbrandaopro)

Rafael Brandao moves some heavy weight during his training sessions. However, he has acknowledged that he wouldn’t be able to move such heavy weight if it weren’t for the years he spent developing body-consciousness (mind to muscle connection). The body-consciousness is extremely important because it ensures that he’s not just moving heavy weight, but he is also contracting each muscle under the load. This is an essential component of muscular development, as many people can just “go through the motions” and not get the most out of their training. Body-consciousness also good for ensuring proper form is used while preventing injuries in the gym.

Let’s take a look at some of Rafael’s workout routines for different muscle groups including some exercises for back day, chest day, shoulders, leg day, and arm day.

Back

Wide grip lat pulldown
Single arm machine row
Two arm machine row
Seated cable row
Pec deck rear delt fly
Chest supported machine row

Chest

Standing chest fly
Kneeling cable fly
Incline dumbbell press
Machine incline press
Smith machine floor press supersetted with push ups

Shoulders

Cable lateral raise
Dumbbell lateral raise
Rear delt fly on the bench
Front raises

Legs

Leg extensions
Lying hamstring curls
Sumo deadlift
Leg press
Walking lunges

Arms

Tricep extensions with rope
Dumbbell triceps overhead extension
French press
Alternating seated bicep curls
Rope hammer curls
21’s bicep exercise

Nutrition

Rafael Brandao prefers to cook his own food, especially during a contest prep, stating that it is like therapy. Rafael also believes in creating sort of a “bond” or even a “relationship” with food, explaining that it helps an athlete to be more consistent with their diet.

Brandao has to eat a lot in order to maintain his physique, especially in the form of carbohydrates. This is because his metabolism is so high compared to a lot of other bodybuilders. Even his low-carb days consist of a lot of carbs, sitting at about 400g per day which would be close to lot of athletes’ high-carb days.

Rafael works with his coach to ensure that he maintains a good balance of nutrition, especially leading up to a competition. When in a prep, it is very easy for the body to change from day to day.

A few foods that Rafael eats include oatmeal with protein powder and berries, eggs, turkey patties with rice, and cookies. He also likes to eat out where he’ll have a sandwich with fries.

As far as supplements, Brandao uses whey protein powder, mass gainer, BCAAs, multivitamin, glutamine, omega-3 fatty acids, and more.

Rafael Brandao Wrap Up

Image courtesy of Instagram (@rafaelbrandaopro)

Overall, Rafael Brandao went from the skinny kid, to one of the most elite bodybuilders in the world. While he does not bring the same amount of mass to the stage as some other bodybuilders, he is bringing amazing aesthetics, great muscle insertions and genetics, and determination. Those things combined make him an amazing athlete, and can almost guarantee a pretty promising future for the young athlete.

Do you think Rafael Brandao can win a Mr. Olympia title in the coming years?

MUTANT Flex Food Meal Replacement Shake Review

By

Dylan Wolf

-

Real Fast Food?

We all enjoy our powdered food sources when we are in a hurry, as a post workout protein shake, or trying to cram in our macros. However, we do know that many of these are packed full of artificial preservatives, additives, or are not coming from legitimate food sources. Enter, FLEX FOOD from MUTANT.

When you lack time, forget to prep your meal replacement, or stuff just happens that gets in your way, be ready with fast, flexible and complete real food macros on-demand. FLEX FOOD is packed with real ingredients to make sure that you are consuming quality macros, BCAAs, and EAAs, getting you quality gains. The team at Gen Iron tried it, and we have to say, FLEX FOOD blew our expectations out of the water. Let’s dive into it.

MUTANT FLEX FOOD

When you lack time, forget to prep meals - or s#*t just happens - be ready with fast, flexible and complete real food macros on-demand. Designed from real bodybuilding meals for real gains!

Shop MUTANT

Importance of Protein Powders

First off, take a look at your goals in the gym. Whether it is to lose fat, build muscle, become insanely strong, or just stay in shape, you still should aim to consume quality foods to help hit your goals faster. Sure you can clean or dirty bulk, but if you are not packing yourself full of good food sources, you just lose it all when you cut.

Protein powders are huge when it comes to reaching your fitness goals, in a bulk, cut, or maintenance phase. They help you hit your macros pretty simply. Unfortunately, not all protein powders or meal replacements are that high of quality, and this is where FLEX FOOD stands out. Let’s take a look.

FLEX FOOD Overview

MUTANT unsurprisingly delivers a quality product here. They designed it after real bodybuilding meals to deliver quality macros and gains. With that being said, I know what you’re thinking, “it probably just tastes like blended up meat and rice”, however that is not the case. We can dive into flavor in a little bit, but let’s check out the specs of this product first.

What is in FLEX FOOD?

FLEX FOOD contains a grocery list of real food ingredients from kale, broccoli, pomegranate, acai, and avocado to milk, quinoa, flax seed and sweet potato!

Proteins

MUTANT makes this with a more complete blend of milk protein concentrate (80% Micellar casein), whey (concentrate, hydrolysate, isolate). This is something you do not see in most protein powders, as many of them are either solely milk based or solely plant based, making FLEX FOOD stand out even more.

Other ingredients the proteins come from include fermented pea, and sprouted pumpkin seed proteins. FLEX FOOD contains 92% more BCAAs and EAAs than the collagen-like beef protein isolate other MRPs use.

Greens

Alkalizing greens balance out an acidic high protein diet while superfoods and antioxidants help boost immunity and fight endless lifting, dieting, working and whatever else you pack into your daily grind. Greens are not something you typically see in your protein powders or muscle shakes, which is yet another way that FLEX FOOD has blown our minds, as it is more than just a regular old protein powder.

Carbs

FLEX FOOD’s blend of complex carbs stabilize blood sugar, fuel your brain and give your muscles the energy needed to crush weights! Healthy fats support nerve signaling, hormonal balance, and help decrease inflammation from all that heavy lifting!

Enzymes, Probiotics, and Electrolytes

Digestive enzymes + pre and probiotics ensure you break down and absorb every last nutrient while boosting gut health. Probiotic powerhouse DE111® has also been shown to improve body composition! Quality sea salt, OrganiCal™ calcium and potassium support better muscle function and hydration – no cramping!

Macros

There are a total of 170 calories which can be broken down into:

Fats- 3 grams

Carbs- 12 grams

Protein- 25 grams

FLEX FOOD Convenience

MUTANT delivers a product that is quality, but also extremely convenient. Life most certainly gets busy and MUTANT understands that, which is why this product is so great. They provide a quality muscle shake filled with legitimate ingredients, to provide great gains. Hitting the gym every day is easy. Eating the right macros and micros consistently, that tends to be where even the best of us are likely to fail.

Cheat meals turn into cheat weeks, forgotten lunches turn into eating out or even worse, fast food runs to that greasy burger joint down the street. When meal prep fails you, FLEX FOOD is there to be your weapon of convenience to keep on track to that peak physique!

Price and Flavors of FLEX FOOD

This is a big part of most buying decisions for people, and with such a quality product it has to be outrageously expensive, right? Wrong. FLEX FOOD is $44.99 for a container of 20 servings. That is about $2.95 per serving, which when you are looking at the ingredients and macros is a great price. You are essentially getting a full meal prep that you can prepare in a few seconds, for less than $3.

However, you can also get a FLEX FOOD 6-pack. This package is only $24.99 and you get 6, convenient packets. The convenience of these makes them worth every penny. You are getting all of the nutritional benefits of FLEX FOOD, just in a smaller “to-go” package.

But what does it taste like?

FLEX FOOD comes in two flavors as of now, Vanilla Cupcake and Chocolate Brownie, so no, you are not going to be taking in a shake that tastes like you threw whole foods into a blender. While a lot of protein powders or muscle shakes that are packed with ingredients can have a chalky texture or a taste that is nowhere close to what it is advertised as, FLEX FOOD does not. FLEX FOOD delivers a smooth texture with flavors that actually taste pretty close to the foods they are supposed to taste like. For someone who is really focused on their diet, flavor is a key factor in their choice of muscle shake. MUTANT does not disappoint with FLEX FOOD.

How to Enjoy FLEX FOOD

Alright, how do you prepare MUTANT FLEX FOOD? This is simple. Just like many other protein shakes, to enjoy this amazing shake experience as part of your regular diet, mix 1 scoop per 240 mL (1 cup) of cold water (or other beverage) any time you want a nutritious shake that nourishes, satisfies and helps you feel full.

FAQs

You may have a couple questions regarding FLEX FOOD, so let’s dive in.

Can I use FLEX FOOD on a specific diet?

Yes! FLEX FOOD is suitable for keto and vegetarian diets, and is also formulated without gluten!

Who is FLEX FOOD made for?

FLEX FOOD is for bodybuilders, strength athletes, and anyone with a busy life that is serious about getting fitness results! It doesn’t matter if you are training to be Mr. Olympia or just an average gym goer, this is a good option. Whether you are struggling to stay disciplined with your diet, have no time for meal prep, or when life just throws everything at you, FLEX FOOD can save your diet progress and ultimately your results.

What makes FLEX FOOD different from your proteins & mass gainers?

Proteins like whey and Isosurge are great for low calorie quick doses of muscle building protein. On the other hand, mass gainers provide large amounts of clean calories to hard-gainers, ectomorphs and others looking for major bulking.

By contrast, FLEX FOOD delivers a moderate amount of calories with a full meal nutrition profile. It’s made with a base of more complete milk, whey, pea and pumpkin proteins, with the addition of healthy fats and smart carbs (including fiber). It’s balanced with alkalizing greens, fruits, and superfoods, probiotics, digestive enzymes, electrolytes, and added vitamins & trace minerals. Everything in this is sourced from 46 real food ingredients!

FLEX FOOD Wrap Up

Overall, there are so many different options you can choose from when it comes to what you are putting in your muscle shakes. However, MUTANT delivers a product that stands out, FLEX FOOD. It is packed with quality ingredients to make sure you are consuming legitimate foods and good macros. Best of all, it is convenient. Life can get in the way of your food consumption and this can result in you eating out, hitting fast food joints, or even worse…missing meals. How are you supposed to reach your bodybuilding goals with a diet like that?

With the moderate price of $44.99 for 20 quality servings that anyone can enjoy regardless of their diet restrictions, what’s stopping you from trying FLEX FOOD?

4x Mr. Olympia Jay Cutler’s Top 3 Exercises for Shredded Abs

By

Terry Ramos

-

January 16, 2023

IFBB Pro bodybuilder Jay Cutler names the 3 hardest exercises for ab development.

Shredding fat from your midsection is where guys struggle the most to lose fat. That’s because men store most of their fat in their abdominal region. When guys start shredding, they’ll usually notice fat loss everywhere else before their stomach. If you’re looking for a six-pack abs, you’re in good hands because 4x Mr. Olympia Jay Cutler shared the 3 best ab exercises for sculpted abs.

Jay Culter formed a fierce rivalry with 8x Mr. Olympia Ronnie Coleman—whom he recently joined forces to undergo a demanding back and biceps workout—and won Olympia in 2006, 2007, 2009, and 2010. Cutler has fortunately remained relatively healthy after his retirement. He has continued working out and is sharing his workout routines and top exercises on social media. Recently, Cutler sat down to discuss his steroid cycle on the Cutler Cast podcast, where he says he’s still injecting 200 mg of testosterone per week.

Full Name: Jay Cutler
Weight	Height	Date Of Birth
265-275 lbs.	5’9’’	08/03/1973
Division	Era	Nationality
Men’s Open	1990, 2000, 2010	American

3 Best Ab Exercises According to Jay Cutler

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A post shared by Jay Cutler (@jaycutler)

Jay Culter says the 3 exercises that benefit your abs the most are sit-ups, rope crunches, and hanging leg raises. Cutler stated:

“Abs aren’t made only in the kitchen. They are also made in the gym.”

He added:

“These are the hardest, but they bring out the most abs. Focus on 15 to 20 repetitions. Remember, weights aren’t always needed for these movements.”

Sit-ups

For one of Cutler’s top 3 ab exercises, he included probably the most classic ab exercise, sit-ups. This is a pretty simple movement. The sit-ups are done from the ground. You’ll lie your back on the floor (preferably a padded mat or yoga mat) with your legs bent and feet firmly placed on the ground. Then, with your arms by your side or behind your head, you’ll lift your torso as far as possible. You can add a dumbbell or plate to this exercise to make it more challenging.

This exercise strengthens your core—rectus abdominis (primarily), transverse abdominis, oblique, and hip flexors.

Rope Crunches

Rope crunches is another ab exercise that made Cutler’s top 3 ab development list. As the name suggests, this exercise is a crunch performed with a cable rope. The crunches are similar to sit-ups except that you don’t bring your torso as far up from the ground. This doesn’t target as many muscles in your core or bring them through as much range of motion. But it does keep more tension in your abdominal muscles.

While a standard crunch will have you perform them on the floor, the rope crunch is performed on your knees with a cable machine. This will enable you to add resistance to your abs, strengthening them.

Hanging Leg Raises

The hanging leg raises are another bodyweight movement exceptional for targeting your abs, especially your lower abs. So it’s no surprise that Cutler included these ab movements in the top three list.

This movement requires you to hang your entire bodyweight from a bar and then lift your legs in a slow and controlled manner (while straight) until your body forms a 90-degree angle. You can add resistance to this exercise by holding a dumbbell between your feet. A modified version of this exercise would be performing captain’s chair hanging leg raises.

According to Jay Cutler, weights aren’t always needed when training your abs. And he recommends that you stick in the 15-20 rep range.

Example Workout

Here’s an example workout with Jay Cutler’s top 3 ab movements.

Exercises	Sets	Reps
Sit-ups	4	15-20
Rope Crunches	3	15-20
Hanging Leg Raises	3	15-20

Benefits of Abs

Ab muscles are a great way to improve your physical fitness. The ab muscles can help to improve your posture, reduce lower back pain, and increase athletic performance, among other benefits.

Reduce Lower Back Pain

Lower back pain is one of the most common types of pain, so it’s no surprise that this area is where many people develop trouble. The abs are connected to your lower back, so strengthening your ab muscles can help prevent lower back pain (1).

Reduce the Risk of Hernia

The ab muscles support your spine, a vital part of your body’s overall structure. If you have weak abdominal muscles and back pain, or if you’ve been diagnosed with an inguinal hernia (a weakness in the abdominal wall), then strengthening your abs will help prevent further damage to your back.

Improve Posture

For some, improving their posture is a matter of vanity. For others, it’s about enhancing overall health and wellness. Whatever your reason for wanting to improve your posture, there are plenty of benefits to be had from it.

Better breathing
Less back pain
Improved circulation and organ function

Improving your posture can help you live a healthier, more active life and make you feel more confident.

Improve Athletic Performance

Strong abs are an important part of a strong core. When you have strong abs and a strong core, you can move more efficiently in sports like soccer or basketball because you can generate power more quickly than someone with weak abdominal muscles.

The ability to generate power quickly is especially important when running because speed is a big factor in how fast someone can run a race or compete on the track field (or court). If you have weak abs, you won’t be able to keep up with the rest of your body when it comes time for them to work together during activities like sprinting or throwing a ball as far as possible (2).

Better Balance

To maintain balance, you need to engage your core muscles. The abs are a big part of that, which is why they’re so important for keeping you steady as you go about your day. If you want more stability, try doing the abovementioned ab exercises. These exercises strengthen your core, helping them work together to help with balance.

More IFBB Pro Workouts

If you learned something from Jay Cutler’s favorite 3 ab exercises, check out other workout tips from IFBB Pro bodybuilders below.

Follow us on Instagram, Facebook, and Twitter for more workout tips from IFBB Pros!

References

Coulombe, B. J., Games, K. E., Neil, E. R., & Eberman, L. E. (2017). Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. Journal of athletic training, 52(1), 71–72. https://doi.org/10.4085/1062-6050-51.11.16
Luo, S., Soh, K. G., Soh, K. L., Sun, H., Nasiruddin, N. J. M., Du, C., & Zhai, X. (2022). Effect of Core Training on Skill Performance Among Athletes: A Systematic Review. Frontiers in physiology, 13, 915259. https://doi.org/10.3389/fphys.2022.915259