Victor Martinez shares training and nutrition tips on how to build up mass while keeping your body fat percentage as low as possible
In the latest episode of the Generation Iron Podcast, hosts Victor Martinez, Edwin Mejia Jr., Ehsan Farahi, and Vlad Yudin delved into a variety of topics, ranging from health misconceptions and workout strategies to notable developments in the bodybuilding community. Most notably, Victor Martinez goes into detail on how to build muscle mass while staying lean.
Here’s a brief overview of the topics discussed in this episode:
- A fan responds saying nicotine is healthy… is he right?
- Victor Martinez’s guide to building mass while staying lean.
- Should kettlebells be in your bodybuilding workout routine?
- Victor Martinez reacts to Shaun Clarida and Sergio Oliva Jr.‘s contest prep physiques.
- Victor Martinez’s thoughts on the brand new Burger King Donut Burger.
You can watch the full episode of the podcast above and keep reading to get a detailed breakdown of the episode below. Let’s dive in!
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Debunking the Myth: Is Nicotine Beneficial to Health?
The discussion kicked off with a fan comment reacting to a previous episode about smoking and longevity, suggesting that nicotine might be beneficial if consumed through high-quality cigars devoid of poisons or contaminants. Victor Martinez promptly addressed this claim, stating that, although he is not a medical professional, he has never encountered evidence supporting the idea that nicotine is good for health.
Victor expressed significant doubt regarding any health benefits associated with nicotine consumption. The rest of the panel concurred with Victor’s skepticism, emphasizing the importance of relying on established medical research when considering such claims.
Strategies for Gaining Mass While Maintaining Low Body Fat
The hosts then addressed a fan’s question about how to gain muscle mass while keeping body fat percentage low. The fan provided details about his height, weight, workout regimen, and testosterone protocol. Victor Martinez observed that the individual was performing five sets of 20 repetitions per exercise. He recommended adjusting this approach by reducing the number of repetitions and increasing the weight lifted, aligning the sets and reps for larger muscle groups with those of smaller ones. Specifically, as the weight increases, the number of repetitions should decrease to promote muscle growth.
Victor Martinez also emphasized the critical importance of incorporating leg workouts into the regimen. Despite the fan mentioning an injury that prevents him from performing leg exercises, Victor advised finding alternative methods to engage the leg muscles, particularly the calves and hamstrings. He stressed that leg training is vital and should not be neglected, even in the presence of injury, suggesting modifications or alternative exercises to accommodate physical limitations.
Regarding nutrition, Victor recommended focusing on whole foods and complex carbohydrates. He suggested consuming sources such as fish, chicken, turkey, and potatoes, while keeping rice intake to 150 grams or less. The emphasis was on simplicity and nutrient-dense foods. For protein intake, he advised consuming between 170 to 200 grams per day to support muscle growth and recovery.
On the topic of testosterone supplementation, Victor Martinez noted that the fan’s current dosage seemed appropriate but proposed increasing the dose to one full cubic centimeter (CC) every three weeks, followed by maintaining a lower dose of half a CC during the intervening periods. He emphasized the importance of monitoring the body’s response and consulting with a healthcare professional when making adjustments to hormone-related protocols.
The Role of Kettlebells in Enhancing Functional Strength
The conversation shifted to the benefits of incorporating kettlebells into workout routines. Victor Martinez highlighted that kettlebells are excellent tools for improving functional strength, including aspects such as balance, dynamics, and core stability.
Ehsan added historical context, noting that kettlebells were the predecessors to modern dumbbells. He explained that the primary difference between the two lies in weight distribution: kettlebells have a centralized weight, whereas dumbbells distribute weight evenly on both sides. This distinction affects how the body engages core muscles and maintains balance during exercises.
Victor observed that kettlebells experienced a decline in popularity after the advent of dumbbells but have seen a resurgence since the 2010s. He mentioned that he has not encountered any professional athletes across various sports who do not incorporate some form of kettlebell exercise into their training regimens.
Ehsan emphasized the importance of variety in workouts, cautioning against relying solely on one type of equipment. He advocated for a balanced approach that includes both kettlebells and dumbbells to achieve comprehensive strength and conditioning.
Shawn Clarida’s Foray into the 2025 Arnold Classic Men’s Open
The hosts turned their attention to Shawn Clarida, known as “The Giant Killer,” who has announced his intention to compete in the Men’s Open category at the 2025 Arnold Classic. Clarida recently shared a physique update, showcasing significant muscle mass as he prepares for the competition. Despite his plans to continue competing in the Olympia’s 212 division, he enjoys the challenge of participating in Men’s Open events at other shows, with the Arnold Classic being a notable example.
Victor Martinez and the GI crew speculated on how Clarida might fare against competitors like Andrew Jacked, Samson Dauda, and Derek Lunsford. While acknowledging that Clarida is looking impressive and could pose a significant challenge, they noted that dethroning reigning champions such as Samson Dauda would be a formidable task.
Sergio Oliva Jr.’s Anticipated Return to Competition
The discussion then moved to Sergio Oliva Jr., who has recently provided a physique update, revealing that he weighs over 300 pounds as he prepares for a competitive comeback after several years away from the stage. As the son of Golden Age Olympia legend Sergio Oliva, there is considerable interest in whether he can make a significant impact and present a physique that challenges top athletes at the Olympia, should he qualify.
Victor Martinez highlighted that the current bodybuilding scene features two notable athletes who are sons of legendary competitors: Sergio Oliva Jr. and Hunter Labrada, son of Lee Labrada. He and Ehsan agreed that possessing such genetics can be advantageous but does not guarantee success. They emphasized that becoming a bodybuilding champion involves numerous factors, including mental fortitude and the ability to push beyond limits.
Both Sergio Oliva Jr. and Hunter Labrada have demonstrated that they deserve their place on the professional stage, not because of their lineage, but due to their hard work and the physiques they have developed. The hosts dismissed any notions of nepotism, asserting that these athletes have earned their positions through dedication and effort.
Ehsan pointed out that many children of bodybuilders pursue careers in other sports, such as football, possibly because these sports offer more lucrative opportunities. Victor added that bodybuilding demands a unique level of discipline, including strict dieting and dehydration before competitions, which may deter some individuals.
Would Victor Martinez eat the Burger King Donut Burger?
The discussion about the newly announced Burger King Donut Burger sparked reactions from the hosts, with Victor Martinez humorously remarking that such meals contribute to the resurgence of unhealthy eating habits. He noted that there is no ambiguity about the nutritional value of these kinds of fast-food offerings—they are undoubtedly unhealthy. The consensus among the panel was that people who consume these novelty items are likely not prioritizing their health, instead opting for indulgence over nutrition.
Victor further elaborated on his personal dietary preferences, revealing that he has never been a fan of Burger King. He admitted that, even beyond the extreme nature of a donut burger, he generally avoids the fast-food chain altogether. Instead, he considers himself more of a pizza enthusiast, suggesting that while pizza may not always be the healthiest option, it is at least more balanced in its ingredients compared to deep-fried, sugar-laden concoctions like the donut burger.
Wrap Up
The Generation Iron Podcast delivered an engaging and insightful discussion, blending expert fitness advice with entertaining takes on trending topics. From debunking myths about nicotine and refining workout strategies to analyzing the latest bodybuilding updates and critiquing extreme fast-food trends, Victor Martinez and the crew provided their signature mix of knowledge and humor.
With bodybuilding icons like Shawn Clarida and Sergio Oliva Jr. making waves in the industry, and fitness trends like kettlebell training making a resurgence, there’s no shortage of exciting developments to discuss.
You can watch the full episode at the top of this article. And don’t forget to check back every week for new episodes on the Generation Iron Fitness Network or wherever podcasts are downloaded.
