These are the 8 best exercises for back and neck pain

Neck and back pain can derail the workout program of even the most disciplined athlete, whether they are bodybuilders or powerlifters or whatever. Pain in these areas is rarely a direct result of lifting, but rather from spending too much time behind a desk and steering wheel, yet pain here can greatly affect your lifting. That being said, training your neck and back is crucial.

​Sitting too long causes our hips and hamstrings to tighten, producing muscle imbalances that manifest themselves in neck and back pain. Pain in those areas also is a byproduct of car accidents, which have become more prevalent in the last decade because of smartphone use and increased distracted driving. One 2017 study found that the rate of back and neck pain grew each year from 2004 to 2011, a trend that likely has continued.

​That’s why it’s important, regardless of one’s history with neck and back pain, to undergo daily movements that counteract hours of daily sitting. Think of such a routine as prehabilitationor “pre-hab,” movements to avoid the injuries that might require rehab.

The Best Exercises for Neck and Back Pain

​Here are eight moves that can keep you from enduring neck and back pain and missing workouts.

Cat/Cow

What it does: This two-part yoga movement improves flexibility to the lumbar and cervical spine (neck and back).

How to do it: Start on all fours with hands beneath your shoulders and knees on the ground. Inhale, dropping your chest as you push your hips and shoulder blades back into the cow position. Lift your chin and chest and gaze forward. For the cat, exhale as you draw your belly button to your spine and round your back toward the ceiling like a cat.

How many? 2 sets of 10 of each move.

Glute Squeeze

What it does: It activates the glutes.

How to do it: From a standing or sitting position, squeeze your left glute (butt cheek) and hold for two seconds. Release then repeat for the right site. Do a set of 10 reps on each side.

How many? Do these throughout the day and not just before a workout. Stand up once an hour at work and knock out a set of 10 on each side. Do them while sitting in traffic or while stuck in a meeting. Think of life as one continual glute workout

Pelvic Tilt

What it does: This opens the hips and pelvis, which become locked down from too much sitting, contributing to back and neck pain.

How to do it: From a standing position with hands on hips and knees slightly bent, move your hips back and forth, tilting the pelvis. You should feel a stretch in the lower back. Be sure to move from the hips; don’t thrust from the crotch. This also can be done with hands on the small of the back for more of a stretch.

How many? 2 sets of 10.

Child’s Pose

What it does: The familiar and simple yoga resting pose is effective for stretching out the shoulders, which hunch over from too much sitting and contribute to neck pain.

How to do it: From a kneeling position, touch your big toes together and sit on your heels. Separate your knees about hip–width apart and lay your torso down between your thighs. Place your hands on the floor along your torso, palms up, and release the fronts of your shoulders toward the floor. You should feel the weight of the front of the shoulders pulling the shoulder blades wide across your back.

How many? Hold the pose for 30 seconds, pause for 10, and hold for another 30 seconds. Repeat.

Rib Opener

What it does: It sounds worse than it actually is, but this move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.

How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.

How many? 2 sets of 10 reps on each side.

Bow and Arrow

What it does: A variation on the rib opener exercise that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.

How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.

How many? 2 sets of 10 reps on each side.

Back Extension

What it does: It works the lower back, hamstrings, and glutes.

How to do it: Life facedown and stretch your arms out alongside your ears. Squeeze your glutes and use your core to lift your shoulders, chest, and feet. Squeeze your shoulder blades together and pause at the top for two seconds. Repeat for a set of 10.

How many? Two sets of 10

Plank Superman

What it does: This builds core strength and stability while realigning the body from too much sitting.

How to do it: Start in plank pose with hands underneath the shoulders and head in line with your spine. Raise your right hand and left foot, maintaining a flat back. Hold for 5 seconds. Lower and switch sides.

How many? 2 sets of 10 reps on each side.

Neck and Back Pain Wrap Up

Overall, neck and back pain may be common, but is not something that you want to deal with all the time. That being said, check out the best exercises for neck and back pain and let us know what you think! Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in publications such as Men’s Health, Men’s Journal, and USA Today.

The post These Are The 8 Best Exercises For Back and Neck Pain appeared first on Generation Iron Fitness & Strength Sports Network.

Victor Martinez weighs in on optimal body fat percentage in bodybuilding, Ronnie Coleman’s claims, and more

The Generation Iron Podcast, hosted by Victor Martinez, Ehsan Farahi, Edwin Mejia Jr., and Vlad Yudin, tackled a fan question that’s often asked in the fitness world: what is the ideal body fat percentage, and is maintaining 3-6% year-round a realistic goal? They also touch upon weight loss tactics and whether or not spot reducing fat is physically possible.

With the era of social media upon us, we see way more shredded physiques on a daily basis than we ever used to as a society. This is especially true for those who are fans of the fitness and bodybuilding world. What we used to have wait for in magazines every month now litters our Instagram feeds every single day.

This also creates the implication that bodybuilders and fitness icons are shredded 24/7 every single day of the year. It is one thing to be at a trim and healthy weight. It’s another to be bone-shredded 365 days a year.

That’s why Victor Martinez and the GI crew dedicated an entire episode to talk about body fat percentage, weight loss tactics, and the truth behind how to look shredded and how often. Let’s dive into it.

 

View this post on Instagram

 

A post shared by Victor Martinez (@dominicandominator)

Understanding Ideal Body Fat Percentage

The conversation kicked off with a discussion about the often-coveted body fat percentage range of 3-6%. Victor Martinez, a seasoned bodybuilder and Mr. Olympia competitor, emphasized that while achieving such low body fat is attainable for a short duration, it’s not sustainable or healthy to maintain throughout the entire year. He suggested that a more realistic and healthier goal would be around 10% body fat.

Ehsan Farahi chimed in, highlighting the extreme nature of 3-6% body fat and its unsuitability as a norm. He stressed that even for competitors, maintaining that level of leanness perpetually is unrealistic and not conducive to overall well-being.

The hosts unanimously agreed that aspiring for a constant 3-6% body fat is neither advisable nor feasible, especially for long-term health.

Body fat percentage is usually calculated by dividing the total weight of your body fat by your total body weight and expressing the result as a percentage. It provides insights into the amount of fat you’re carrying compared to lean body mass, which includes muscles, bones, organs, and other non-fat components.

For example, if you weigh 150 pounds and your body fat weighs 20 pounds, your body fat percentage would be calculated as follows:

(20 pounds / 150 pounds) x 100 = 13.33%

Different ranges of body fat percentage are associated with various health and fitness categories. Here are some general categories:

• Essential Fat: This is the minimum amount of fat needed for basic physiological functions and is essential for overall health. For men, essential fat typically ranges from around 2-5%, while for women, it’s around 10-13%.
• Athletes: Athletes tend to have lower body fat percentages due to their high levels of physical activity and muscle mass. Male athletes might have body fat percentages ranging from 6-13%, while female athletes might fall within the range of 14-20%.
• Fitness: Individuals who are actively engaged in regular exercise but are not professional athletes usually fall within this range. Men might have body fat percentages of 14-17%, while women might have 21-24%.
• Average: This range includes the average population and might include those who are moderately active. Men may have 18-24% body fat, and women may have 25-31%.
• Obese: Individuals with body fat percentages that exceed the average range are considered obese. For men, this might mean having over 25% body fat, and for women, it could mean having over 32%.

It’s important to note that body fat percentage is just one of many metrics used to assess health and fitness. It’s often considered alongside other factors like BMI (Body Mass Index), waist circumference, and overall lifestyle habits.

Peaks and Cycles in Body Composition

Victor Martinez emphasized the importance of cycles and peaks in a bodybuilder’s journey. He pointed out that competitors shouldn’t aim to be in peak condition year-round but rather build towards their competition days. This involves strategic periods of intense training and controlled nutrition. This is why most pro bodybuilders follow a bulking and cutting schedule each season.

Social media has created the illusion that athletes and fitness icons are shredded all year. But in truth, we all have days where we look heavier and carry more water weight on our bodies. To deny ourselves fluctuation in body fat is unhealthy – and the standards shred that we see in magazines and online should not be the norm.

Even models maintain a healthy level of body fat percentage – then plan to dehydrate temporarily before a photo or video shoot.

 

View this post on Instagram

 

A post shared by Arnold Sports Festival (@arnoldsports)

Ronnie Coleman’s Remarkable (And Impossible) Body Fat Claim

The podcast delved into a statement by legendary bodybuilder Ronnie Coleman, who claimed to have achieved a mind-boggling 0.33% body fat during his prime. While many questioned the validity of this assertion, Victor Martinez and Ehsan Farahi offered differing perspectives.

Victor expressed his belief in Ronnie’s integrity and noted that misconceptions or misinterpretations might have contributed to the seemingly impossible claim. Ehsan acknowledged Ronnie’s exceptional status in the bodybuilding world and suggested that while 0.33% might be an exaggeration, a very low body fat percentage, such as 3%, could be closer to the truth.

While Ronnie Coleman did emphasize that his body fat was less than 1%. He likely was unaware of the “standard” body fat percentage in healthy athletes. Either misremembering or being told incorrectly likely led to Ronnie making a statement that by all accounts is physically impossible.

The Future of Mr. Olympia and Diversity

The hosts tackled the topic of whether we’ll witness another white Mr. Olympia champion in the future. The last Caucasian Mr. Olympia champion was Jay Cutler. This was over 10 years ago in 2010.

Victor Martinez offered his insights, indicating that the dominance of international athletes from the Middle East, like Big Ramy and Hadi Choopan, might make it unlikely for a white champion to emerge anytime soon. He believed that while trends can change, it will take time for a new generation of athletes to rise and challenge the current hierarchy.

Notably, Victor didn’t mention emerging talents like Derek Lunsford and Nick Walker, who are believed by many to have the potential to claim the Mr. Olympia title in the future. Derek Lunsford placed second at the Mr. Olympia just last year. Many hope to see him unseat the champion. Only time will tell how this all shakes out.

Debunking Spot Reduction and Sculpting Products

The podcast also addressed the myth of spot reduction – the idea that one can target fat loss from specific areas of the body. Victor Martinez debunked this notion, emphasizing that a combination of proper diet and training is essential for weight loss and sculpting. He highlighted that neglecting one aspect, whether diet or exercise, will hinder desired results.

The discussion touched upon the trend of using body sculpting products that claim to “freeze off” fat cells. Ehsan Farahi cautioned against mistaking these treatments for real fat loss, explaining that they often target skin rather than fat tissue. Victor Martinez added that such products can complement serious diet and training efforts but shouldn’t replace them.

Wrap Up

The Generation Iron Podcast provided insightful perspectives on body fat percentage, debunking myths and shedding light on the realistic goals that individuals should strive for in their fitness journeys. Remember, while achieving extremely low body fat might be a fleeting achievement, prioritizing overall health and sustainability remains the key.

You can watch the full episode of the Generation Iron Podcast above. Don’t forget to check back every Tuesday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.

The post Ronnie Coleman’s Mind-Blowing Body Fat Claim: Can Anyone Really Be Less Than 1%? | The Generation Iron Podcast appeared first on Generation Iron Fitness & Strength Sports Network.

Nick Walker continues to prepare for the 2024 New York Pro with a huge back workout.

Nick Walker is back to full strength and just weeks away from his return to the stage during the 2024 New York Pro. He has recovered from a hamstring injury that kept him out of the 2023 Olympia and is looking to punch his tickets to this year’s show. During a recent YouTube video, Walker showed off his latest back workout.

Walker quickly rose to the top of the Men’s Open division in a relatively short amount of time. This includes winning the New York Pro during his rookie year. In 2021, he was crowned champion of the Arnold Classic before hitting the Olympia. He has two top-five finishes in each of the last two years and was a hopeful for this year as well.

“I’m a big advocate of the Dorian Yates style approach but we’re going to ease off of that in terms of training to failure. Not necessarily going to failure on sets but I may add a set or two on exercises to create a volume approach.”

The workout consisted of eight exercises used to perfect his physique ahead of one of the biggest shows of the year.

Nick Walker Back Workout

Nick Walker hit back for the extent of this workout before finishing with some work on his hamstrings.

• Straight-Arm Lat Pulldown
• T-Bar Rows
• Neutral-Grip Row Machine
• Single-Arm Cable Row
• Reverse Flye Machine
• Smith Machine Deadlift
• Hyperextensions
• Lying Leg Curls

Walker has shared physique updates during the calendar year showing off his latest progress. Since his injury, Walker has worked on cutting weight and tightening up his physique.

“The weight is going down now. Things are starting to get really tight in terms of my body fat. It’s getting tight. Everything is getting tighter now. I can definitely tell we are getting leaner.”

 

View this post on Instagram

 

A post shared by Nick “the Mutant” Walker (@nick_walker39)

As lean as he is, Walker remains one of the most-muscular athletes in the IFBB Pro League to this point. Many believe he would have competed for an Olympia title last year and he can do the same once qualified in 2024.

“We are hitting that four-week mark. This is grind time, this is the final stage. This is where we separate the men from the boys, the lions from the sheep.

We all know I always prevail from setbacks. I expect nothing less but to have another ring around my neck.”

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

The post Nick Walker Shares Back Workout Five Weeks Out Of New York Pro appeared first on Generation Iron Fitness & Strength Sports Network.

Parents say Bodybuilder Neil Currey became “very isolated and depressed” before his death.

There has been more information shared involving the death of Classic Physique bodybuilder Neil Currey. Neil Currey’s parents recently spoke with the Sheffield City Council’s coroner’s office and believe the use of steroids played a major role in the death of their son.

At the time of Currey’s death, there was no cause revealed. On Tuesday, the coroner’s office confirmed that the bodybuilder died from a combination of methamphetamines and cocaine. Currey’s parents shared a written statement where they spoke on Currey’s behavior once he began using steroids.

In the statement, the couple claimed that Currey’s steroid use “went off the scale” at the beginning of 2023. They also claim he became “very isolated and depressed,” which led to cutting himself off from his family. Currey’s parents elaborated in their discussion with the Sheffield City Council’s office.

“It is accepted practice throughout the bodybuilding fraternity to take these drugs.

Without the use of steroids, it is impossible to compete. Although, this is called ‘cheating’ in any other sport.”

Currey’s parents continue to mourn the loss of their son after it was ruled there was drugs involved.

“He would light up the room when he entered it and he had a wonderful smile that lit up his face. He is terribly missed and our lives will never be the same again.”

The Career Of Neil Currey

Born and raised in the UK, Currey developed a passion for fitness at a young age. He found love for football while in school and this is when he began lifting weights. As the years went on, Currey began focusing on his workout routine and diet plan leading to a career in bodybuilding, taking huge inspiration from other bodybuilders such as Arnold Schwarzenegger.

Neil Currey made his bodybuilding debut during the 2017 World Championships when he finished fifth in the pro muscle category. He moved to the NPC level the very next year and finished first during the NPC Worldwide Amateur Olympia Italy competitions, earning his IFBB Pro Card and being able to compete against some of the best bodybuilders in the world.

Currey became a Classic Physique competitor at the IFBB level, making his debut in 2019 with a seventh place finish at the Kuwait Pro, not bad for his first time on the pro stage. He also made an appearance on some of the biggest stages in the sport, such as the Tampa and Pittsburgh Pro competitions. In 2022, Currey won gold at the New York Pro and punched his ticket to his first Olympia competition.

Currey took the stage at the 2022 Olympia and finished 16th in the Classic Physique division.

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

The post Parents Of Bodybuilder Neil Currey Blame Steroids For His Death appeared first on Generation Iron Fitness & Strength Sports Network.

The best collagen supplements to keep you young

Collagen, you have probably heard of it before, but do you know what it actually does and how beneficial it can be? Many times, people skip out on this option when the time comes to purchase some new supplements. They’re quick to purchase other supplements like protein powder and creatine, and won’t ever forget a good pre-workout, but when it comes to purchasing a collagen supplement, many times it isn’t even a thought.

However, this peptide provides a lot more benefits than you may think and when paired with a solid stack of other supplements, hitting your goals can become much easier. But which of these supplements are even worth purchasing and using? There are so many of them on the market and choosing one can be hard, but lucky for you we have compiled a list of the best collagen supplements for 2024

Best Collagen Supplements for 2024

• Best Collagen Supplement Overall: Transparent Labs Collagen Hydrolysate
• Best Collagen Supplement for Bodybuilding: Swolverine Collagen Protein
• Best Collagen Supplement for Digestion: Transparent Labs Collagen Hydrolysate
• Best Collagen Supplement for Women: Cira Glow Getter

What is Collagen?

Collagen is actually the most abundant protein in the body. It functions as one of the major building blocks of bones, skin, muscles, tendons, and ligaments, it is vital for your overall physical health and performance, especially for athletes who constantly put their bodies through repeated wear and tear.

The body contains 16 different types of collagen and each one performs its own unique function, but as a whole, this protein makes up the structure of those bones, skin, and tendons, is found in cartilage to cushion joints, and supports the structure of muscles, organs, and arteries. As an essential protein in the body, it would be a huge disservice to neglect the importance of collagen, especially if you are into weight training or any other form of strenuous physical activity.

So what are the best options for these supplements?

Best Collagen Supplement Overall

The best overall collagen supplement would include quality ingredients to yield good results, all while not breaking the bank.

Transparent Labs Collagen Hydrolysate

Transparent Labs Collagen Hydrolysate

Transparent Labs Collagen Hydrolysate

Over time, consistent hydrolyzed collagen supplementation can even deliver visible reductions in skin wrinkles and sagging. Recent evidence exists suggesting hydrolyzed collagen may also aid in recovery for athletes, bone structure, and joint health.

Shop Transparent Labs

Transparent Labs Collagen Hydrolysate is a great option for a supplement, as hydrolyzed collagen supplementation has been found to deliver bio-active peptides to the skin and connective tissues. Over time, consistent hydrolyzed collagen supplementation can even deliver visible reductions in skin wrinkles and sagging. Recent evidence exists suggesting hydrolyzed collagen may also aid in recovery for athletes, bone structure, and joint health. However, these effects are not nearly as pronounced and supported in comparison to skin health.

It is also made with bovine collagen, which is a rich source of both type I and type III of this protein that is abundant in connective tissues. These peptides have also been used with success to treat joint conditions and improve mobility in clinical trials.

All of these benefits, and it also comes in a great chocolatey flavor!

Pros

• Good ingredients
• Transparent Label
• Great reviews

Cons

• One flavor

Price: $34.99 for 30 servings

Best Collagen for Bodybuilding

Collagen supplements for bodybuilding can be a key supplement to really help you recover and see results. You are constantly putting your body through the ringer with your training, and being that it is the most abundant protein in the body and is very beneficial for things like joint cushioning, you can’t go wrong with one of these supplements for bodybuilding.

Swolverine Collagen Protein

Swolverine Collagen Protein

Swolverine Collagen Protein

Swolverine's Collagen Protein is made with pure grass-fed, pasture-raised hydrolyzed collagen peptides. Unflavored and virtually tasteless, you can add it to your coffee, smoothies, shakes, and even to your baking recipes to get an added boost of protein whenever you may need it.

Shop Swolverine

Swolverine Collagen Protein is made with pure grass-fed, pasture-raised hydrolyzed collagen peptides. Unflavored and virtually tasteless, you can add it to your coffee, smoothies, shakes, and even to your baking recipes to get an added boost of protein whenever you may need it. Collagen can help replenish your body with the vital protein you need to build lean muscle mass, strength, and help support healthy joints and glowing skin.

Pros

• Unflavored so you can add it anywhere
• Good ingredients

Cons

• One flavor may not be enough for some

Price: $36.99 for 30 servings

Best Collagen for Digestion

While this protein is naturally in the body, sometimes taking a supplement can cause things like bloating, constipation, and other gut health issues. While these are not side effects that everyone will experience, having a collagen supplement that is good for digestion is not a bad idea.

Transparent Labs Collagen Hydrolysate

Transparent Labs Collagen Hydrolysate

Transparent Labs Collagen Hydrolysate

Over time, consistent hydrolyzed collagen supplementation can even deliver visible reductions in skin wrinkles and sagging. Recent evidence exists suggesting hydrolyzed collagen may also aid in recovery for athletes, bone structure, and joint health.

Shop Transparent Labs

Making the list again is Transparent Labs Collagen Hydrolysate, however this time it is making the list specifically for how well it can be digested. Transparent Labs Collagen Hydrolysate is smooth on the stomach so you do not have to deal with any nasty side effects, and it tastes great on its own, but will also make for a good addition to a shake or smoothie if you’d like to throw it right in your shaker cup.

All of these benefits, and it also comes in a great chocolatey flavor!

Pros

• Good ingredients
• Transparent Label
• Great reviews

Cons

• One flavor

Price: $34.99 for 30 servings

Best Collagen for Women

It is no secret that women are different from men, and therefore have different needs. Even their needs regarding their supplementation are different.

Cira Glow Getter

Cira Nutrition Glow-Getter Collagen

Cira Nutrition Glow-Getter Collagen

Cira Nutrition Glow-Getter Collagen is the perfect collagen supplement for active women and female athletes. Packed with collagen and other great ingredients, this can help with hair, skin, and nail health while also improving gut health and strengthening joints.

Shop Cira Nutrition

Cira Nutrition Glow-Getter Collagen is a top tier supplement designed to support healthier skin, hair, and nails, while also working on improving gut health and strengthening joints so you look and feel that much better. With ingredients like hydrolyzed collagen and AstraGin, you know it is a good supplement!

Pros

• Great ingredients
• Great for healthier skin, hair, and nails, among other benefits
• Interesting and fun flavors
• From a reputable company in Cira Nutrition

Cons

• Only available directly from their website
• Does contain artificial flavors

Price: $29.99 for 30 servings

Losing Collagen Can be Detrimental

As stated above, collagen is something that really plays a bigger role than you would think. Appearance, health, and how you feel are all things effected directly by this very abundant protein. Now as you lose it, what can be a result of this?

For starters, your skin loses its luster, it can begin to wrinkle and thin, making fine lines become more prominent than ever. Another issue associated with the loss of this protein is hair health takes a dive, which can lead to hair thinning. Hair can split and break, but you can also begin to lose it. This is not something that really anyone wants as the changes in appearance can really take a toll on your confidence.

Another thing associated with the loss of collagen, and one of the most painful, would be the effect it has on the joints. Symptoms such as joint pain or stiff tendons and ligaments can occur, and this is definitely something you want to keep an eye on and combat as much as possible. Now this can have a heavy impact on your physical activity levels. Whether you are into bodybuilding, cardio, have a job that requires physical labor, or you just enjoy being active as a whole, joint pain and stiff tendons and ligaments are some things that can take you out of the game.

What Causes Collagen Loss

As you age it is certainly a given that you lose collagen, but age is not the only factor that causes the loss of this protein. There are multiple different reasons for losing it.

Factors that may contribute to lead to low levels or loss of collagen include:

• Hormonal changes which can be caused due to pregnancy, menopause, health conditions, and so on
• Oxidative stress, which results from metabolic processes and lifestyle choices, such as smoking and diet
• Too much sun exposure, as ultraviolet rays can cause collagen to break down in the skin
• Low levels of ascorbic acid, also known as vitamin C

So how can you prevent the loss of this very essential protein?

Preventing Collagen Loss

While you may think you are simply aging and there is nothing you can do to change it, the real problem could be that you are losing this protein in the body, and there is certainly something you can do about it.

The simple answer to preventing the loss of this very abundant protein is just to live a healthy lifestyle, which would result in limiting sun exposure, eating healthy, avoiding smoking, all things like that. However this still may not be enough for everyone, which is where supplementation would come into play. A collagen supplement can give you the extra boost that you need. As stated before, there are so many of these supplements on the market to choose from, so choose wisely!

Cost Comparisons Comparisons

Finding the right supplement for your needs while also being affordable can be challenging. The fitness lifestyle is not always the cheapest. You have food to buy, then gym memberships, gym clothes, and supplements to budget for.

Typically, the more premium options will cost more money, so knowing how much it is per serving may help make your decision a little easier. However, these supplements are all within the same price range, but we’ve broken down our list so you can see the overall price and price per serving as you compare.

Things to Consider When Buying

You may think to just look at the label on a supplement when purchasing, and as long as it has the ingredients you want, then you are good to go. However, there are a few things you should take into consideration when buying one of these supplements, so let’s dive into what they are.

Digestive and Gut Issues

If you have digestive and gut issues, you may want to take a look at options that would pertain to that. A good option for consumers that have issues with this would be Transparent Labs Collagen Hydrolysate.

What are Your Goals?

Another thing to look at is what your goals are. For example, if you are looking to just stay healthy and take a collagen supplement, then there are plenty of options. However, whenever it comes to bodybuilding, a collagen supplement more suited for this would be good to take into consideration. Swolverine Collagen Protein would be a good option for this!

How We Choose

You may be wondering how we even take products into consideration to make our lists. Choosing the right supplements can be difficult and with so many on the market, the choices do seem endless. We spend extended periods of time trying these supplements on our own; looking through ingredients, companies, reviews, everything, to make sure that what we put on the list is worthwhile.

We look at ingredients closely because many companies will put in ingredients you just don’t need. Quality of the brand and where they get ingredients from is also important because you deserve to have an honest company backing you up, and being able to know exactly what you are consuming. Of course, price matters and since supplements can add up and be a real hit on the wallet, we sought to bring you top tier products at a reasonable and affordable price.

With this list in particular, we sought to bring the best to you by combing through all the nonsense collagen supplements to bring you the best around.

Best Collagen Supplements FAQs

There are probably a couple questions you may have, so let’s take a look at them!

What is the Best Collagen Supplement?

Transparent Labs Collagen Hydrolysate. It comes with a fully transparent label, solid ingredients, good reviews, and yields good results. You cannot go wrong with choosing this product.

Why Would I Even Need a Collagen Supplement?

These supplements are great not only for your overall health and appearance, but especially good for you when you are very into fitness! It is the most abundant protein in the body, good for cushioning the joints, and good for your overall appearance. So, there is no reason not to try one of these supplements!

Is It Even Safe?

Believe it or not, there are actually no documented health risks associated with taking collagen powder! However, some of these powders on the market are actually made with common food allergens, like shellfish or eggs, so it is always a good idea to read the nutrition label before purchasing, and double check it before consuming.

Best Collagen Supplements Wrap Up

Collagen supplements are often overlooked when purchasing new supplements, however it brings a load of benefits to the table that make it worth looking at. It is the most abundant protein in the body that helps with overall appearance, health, joints, and numerous other benefits.

With all of this being said, will you be trying any of these supplements on our list?

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

References

Collagen. The Nutrition Source. (2023, February 7). Retrieved February 24, 2023, from (Source)

Collagen: What it is, types, function & benefits. Cleveland Clinic. (n.d.). Retrieved February 24, 2023, from (Source)

The post The Best Collagen Peptide Supplements for Bodybuilding and Fitness (2024) appeared first on Generation Iron Fitness & Strength Sports Network.

Jay Cutler and Ronnie Coleman made plenty of memories during their on-stage rivalry.

Jay Cutler enjoyed a successful career on stage that featured many different memories. During his prime, Cutler battled Ronnie Coleman year-after-year and created one of the best rivalries in bodybuilding. During a recent Q&A, Cutler spoke on some of these memories and picked out his favorite ones.

Coleman was at the top of bodybuilding from 1998-2005, winning eight consecutive Olympia titles. This included victories over Cutler. In 2006, Cutler was able to end Coleman’s reign and begin his own stretch of winning four titles in five years.

“Favorite memory with Ronnie Coleman, oh man. There’s a lot of good ones.”

From training to guest posing, Cutler picked out the best moments during his career.

Jay Cutler Talks Relationship With Ronnie Coleman

The first question asked during this video, which was shared on YouTube, was about Jay Cutler’s favorite memories with Ronnie Coleman. Right away, Cutler mentioned different competitions around the world but highlighted guest posing appearances.

“Obviously competing in Russia. We went to Romania together. I’d probably say the guest poses that we did each year. Probably Pittsburgh every year. Pittsburgh was kind of our final destination, with the. West Coast Classic we did a couple years.”

 

View this post on Instagram

 

A post shared by Jay Cutler (@jaycutler)

Cutler remembers this as the final relaxation point before the full prep began for the Olympia.

“May was the starting point of when I would go home from the Pittsburgh Pro show and start my prep for Olympia. We’d kind of get a look at each other and it was my last relaxation point of our year because we would start training for Olympias right after.

June would be full-tilt prep. We were still in that relaxed state so we’d eat together, we’d train together. I’d kind of get an idea of where his head is at, where my head is at. And remember, we were top two for years so to sit there and be able to relax, have some pizza together, it was a rare occasion.”

The duo of Jay Cutler and Ronnie Coleman continues to be one of the best on-stage rivalries in bodybuilding history. Off the stage, the two trained together and still continue to hit the gym at a high level.

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

The post Jay Cutler Recalls Memories With Ronnie Coleman During Career: “There’s A Lot Of Good Ones, We Were Top Two For Years” appeared first on Generation Iron Fitness & Strength Sports Network.

CT Fletcher was able to reflect on his heart operations over the years.

CT Fletcher has been one of the biggest names in powerlifting and fitness as a whole over the last decade. He built a huge following, especially on his YouTube page, where he would share workouts and inspiration to others. During his career, Fletcher has dealt with heart issues but has been able to maintain an impressive physique.

During a recent interview, Fletcher joined Bradley Martyn to discuss his natty status and heart issues he has dealt with over the years.

Fletcher has held records in both bench press and strict curl during his career. He built a reputation in powerlifting but also took chances on the bodybuilding stage as well. When competing, he did so naturally and spoke to those who do not believe it.

“100 percent. People need to take a look at, nobody believes this when I tell guys, but all they have to do is take a look at me even when I was supposedly in great, fantastic bodybuilding shape. I would not win any contest.”

I won in the Natural Athletic Bodybuilding Association. It was natural back then. I could do okay against natural guys but if I was to compete in a contest that didn’t have that, they would laugh me off stage.”

Generation Iron Network announced that production has begun on a brand new feature film documentary project – titled Sonz of a Beast.

Narrated by CT Fletcher himself, the film captures the transformative impact of strength and fitness as a catalyst for positive change in the lives of young individuals facing adversity.

The film will delve into the personal struggles of CT Fletcher and Julius Maddox alongside the creation of the Sonz Of A Beast Initiative Project – as well as Brandon Copeland, Don Singleton, and Thomas Davis, showcasing how powerlifting became a lifeline, helping them overcome challenges such as incarceration, family trauma, and financial hardship.

CT Fletcher Talks Heart Issues In His Family

CT Fletcher opened up about family history and his heart problems. It has been genetic in his family for decades.

“Everybody on my mom’s side of the family have heart issues. My mom, all nine of her brothers and sisters passed away from heart problems. My older brother I was telling you about earlier passed away from heart problems. We are genetically inclined for heart problems.”

In 2001, Fletcher suffered heart damage that eventually led to surgery in 2005. This was the first of two open-heart surgeries for the powerlifter. The second came in 2018 after a major heart attack the previous year.

 

View this post on Instagram

 

A post shared by 𝕿𝖍𝖊 𝕺𝖋𝖋𝖎𝖈𝖎𝖆𝖑 𝕮.𝕿. 𝕱𝖑𝖊𝖙𝖈𝖍𝖊𝖗 (@c.t.ali.fletcher)

Fletcher’s metal valve lasted over a decade before his latest heart attack.

“2005, I had my first open-heart surgery. They replaced may aortic valve and it was doing pretty good. It lasted all the way up until 2018. I survived the aortic open-heart surgery replacing the aortic valve with a metal valve that lasted me 13 years until I had the heart attack in 2018.”

CT Fletcher is an athlete that has found much success in many areas. Martyn asked how to reach such levels and the answer was clear from Fletcher.

“To be great at anything, obsession is a necessity. If you want to be the best, I mean not the runner-up or a close contender, if you want the top pedestal to be number one in anything, obsession is necessity.”

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

The post CT Fletcher Talks 100% Natural Status, Being “Genetically Inclined” For Heart Problems appeared first on Generation Iron Fitness & Strength Sports Network.

Joseph Baena continues to build his physique but has not decided to use steroids.

The sport of bodybuilding is something that Joseph Baena has been around his entire life. As the son of Arnold Schwarzenegger, Baena is well-versed in bodybuilding and has even worked on making his own way in the fitness world. Where Baena differs is, despite his potential in bodybuilding, he has decided to remain natural and not go on different substances.

Baena has hinted at competing in bodybuilding in the future but there are no plans to this point, however that does not mean he is not training hard and crafting an incredible physique. The 25-year-old continues to build muscle while maintaining his lean physique. To help, he has worked with the likes of Robby Robinson and Mike O’Hearn in the gym.

What Baena has not worked with is steroids as he continues to build his physique naturally.

Joseph Baena On Why He Never Took Steroids

Joseph Baena appeared on Trensparent with Nyla Nayga and was asked the hard-hitting questions, including the one when the host asks why he has never taken steroids.

“You just slammed that one on me right now,” Baena said jokingly.

 

View this post on Instagram

 

A post shared by Joseph Baena (@joebaena)

As the son of one of the all-time great bodybuilders, who has been open about his previous steroid use during his career, it could be assumed that Baena would be interested in pursuing the same path. Instead, Baena shares that he never felt the need to use them.

“I never took steroids because I never felt like I needed to. It just comes up because it would like, I want to see what would happen. A lot of people, that’s like half my comments. It’s like ‘could you just hop on the juice already, bro.'”

A question from a fan came in asking Baena what cycle he would choose to go on and once again, he answered in a joking manner.

“Something simple. A little test, a little D-bol.”

Joseph Baena continues to work hard in the gym and wants to help others achieve their goals as well. During the New Year, Baena released his first training program where fans can follow his guidance.

Within this program, it will allow users to track weight and reps, ensuring that they are making the right amount of progress. It is a four-week program that has a split of 4-6 days of upper body, lower body, push, pull and legs workouts.

Baena wants to build an elite physique and continue to add size but his method of doing it naturally remains the same.

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

The post Joseph Baena On Never Using Steroids: “I Never Felt Like I Needed To” appeared first on Generation Iron Fitness & Strength Sports Network.

Bodybuilder Cristhian Annes learned his one kidney was failing and passed away two months after joining the transplant list.

Cristhian Annes, a 34-year-old bodybuilder, was born with one kidney and learned in 2022 that it was failing. He began experiencing complications once his kidney began failing and this led to him being put on the transplant list. Annes was taken to the hospital on Jan. 20 and passed away two weeks later.

Brazilian bodybuilder Cristhian Annes passed away on Monday just two months after being put on the list for a kidney transplant, according to multiple reports.

Annes’ girlfriend, Wanna Teixeira, spoke to local media about his health.

“He stayed quiet when he got the results because everything was off and he didn’t want to tell anyone. He refused to undergo treatment.

Now finally, he had hope but there wasn’t enough time.”

Annes did not actively seek treatment initially when finding out his results but joined the transplant list after his health continued to decline. He found out that there were 68 others before him on the transplant list and that he would likely get one within weeks.

 

View this post on Instagram

 

A post shared by Cristhian Annes (@treinador_cristhianannes)

Cristhian Annes became well-known around his local town of Ponta Grossa. He enjoyed a career in fitness that spanned from competitive bodybuilding to coaching and training. Annes took part in multiple bodybuilding competitions in Brazil while helping others achieve their fitness goals.

Annes worked in the local gym as a trainer and became known for putting together incredible routines for clients. He was also extremely dedicated to sculpting his own physique, which is something he had to pause after receiving guidance from doctors.

Annes was an accomplished bodybuilder and fitness expert with a degree in coaching and sports nutrition. He also spent time as a fitness model due to his impressive physique.

 

View this post on Instagram

 

A post shared by Cristhian Annes (@treinador_cristhianannes)

Generation Iron sends condolences to friends and family during this time. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.

The post Bodybuilder Cristhian Annes, Born With One Kidney, Dies Waiting For Transplant appeared first on Generation Iron Fitness & Strength Sports Network.

Benefits from aromatase inhibitor while on TRT

Many people fail to realize how testosterone is such a crucial hormone in the human body. This hormone regulates things like sex drive, the building and maintaining of muscle mass, the distribution of body fat, as well as assisting with mental aspects. As people age, testosterone levels begin to decline, and while there are natural ways to boost testosterone, sometimes testosterone replacement therapy (TRT) is the best option to treat this condition. However, the drastic increase in testosterone can also cause the body to increase its estrogen levels as well, which can cause some nasty side effects. That being said, aromatase inhibitors, commonly referred to as “estrogen blockers”, are more commonly being prescribed alongside testosterone replacement therapy.

Let’s take a look at the hormones and how they affect the human body, as well as aromatase inhibitors and what they do for you.

Overview of Hormones

Testosterone

As stated above, testosterone is a crucial hormone when it comes to muscle building, fat distribution, cognitive function, and sex drive. When testosterone declines, you may notice you are holding more fat or retaining more water in some areas (particularly around the hips) your mood may be decreased, you are not gaining or maintaining as much muscle, and so on. The effects of low testosterone are less than ideal.

Estrogen

Estrogen, or estradiol, is often referred to as the “feminine hormone”, as it regulates feminine traits, as well as the female reproductive organs, and is overall responsible for developing female sexual characteristics. 

When estrogen gets too high, especially in a man, this can cause libido issues, difficulty maintaining or gaining muscle, acne, and even mental issues such as depression. No man wants to deal with those side effects.

Testosterone Replacement Therapy

Now, when someone has low testosterone, a lot of times they will first turn to testosterone boosters that typically contain herbs and minerals to naturally boost testosterone. They also will try to switch up their diet and exercise regimens in an attempt to boost testosterone naturally. However, naturally boosting testosterone does not always work, and as a result testosterone replacement therapy is becoming more common amongst individuals. Not to mention, there has been more research that has become available in favor of this treatment. 

Testosterone replacement therapy involves the injection of exogenous testosterone with the goal of boosting the body’s testosterone levels. This is not like a testosterone booster that boosts the body’s natural levels, TRT quite literally replaces the body’s natural ability to makes its own testosterone. 

Aromatase Inhibitors With Testosterone Replacement Therapy

When you are raising the body’s testosterone levels, the estrogen will also rise to match it and stay balanced, this is a naturally occurring response. This is also a common effect that can be found with substances like anabolic steroids, where you are skyrocketing your testosterone levels and your body needs the estrogen to match. While higher estrogen is common with steroids, it can also be a side effect of TRT usage, being that you are raising the body’s testosterone levels in exponential amounts, even if you are on a lower dose. The increase in estrogen levels at this degree can lead to very unwanted side effects such as gynecomastia (the development of female breast tissue), acne, and the typical side effects associated with high estrogen levels.

A 2021 study took place to check the impact of aromatase inhibitors on estrogen levels in men using testosterone replacement therapy. The men who were chosen were on TRT and had been experiencing high levels of estrogen, and they were given anastrozole, commonly referred to as arimidex. The study had concluded that anastrozole remained a good treatment option for men on TRT with elevated estrogen levels.

Personal Experiences With Aromatase Inhibitors and TRT

At the age of 23 years old, I had been prescribed testosterone replacement therapy. It may seem young to be prescribed this treatment, but I had been competing in bodybuilding from a young age, and due to the illegal usage of performance enhancing drugs, my testosterone levels were left permanently depleted, and my body struggled to make more. This prompted my doctor to prescribe me just under 200mg of testosterone a week to maintain healthy levels, whereas the “beginner” bodybuilding cycle is 500mg of testosterone a week. However, my estrogen levels were also around 50 pg/mL, which is very high for a man. This also prompted my doctor to prescribe me anastrozole alongside my TRT.

I will say that have used testosterone without an aromatase inhibitor, and experienced unfortunate side effects. These side effects I experienced on testosterone without an aromatase inhibitor included water retention, acne, mood changes, and increased body fat, so when I was on anabolics, I just looked like a chubby kid going through puberty. However, now that I am fortunate enough to be prescribed anastrozole alongside my testosterone, I no longer experience any of those things. 

Even though I may benefit from these substances due to my past decisions, it certainly is not for everyone.

Natural Aromatase Inhibitors

Now, anastrozole is not a substance that is readily available, nor is it safe or legal to get without a prescription. That being said, there are natural alternatives. The only issue is not every natural alternative is as effective as they say, and hormone regulation is not something that you want  to take a risk with.

Aromatest

Aromatest

Aromatest

Whether you’re a natural athlete or an enhanced athlete, if you want to get the best results and build hard dense muscle, you should understand a process known as aromatization, and how to gain control of it.

Shop Muscle Meds

AROMATEST from MuscleMeds is a potent and natural aromatase inhibitor that is aimed at boosting your testosterone as well as blocking your estrogen. AROMATEST contains ingredients such as OctaPren, a proprietary prenyl flavonoid extract of Xanthohumol (XN) and 8-prenylnaringenin (8-PN), formulated in a super-bioavailable lipophilic delivery system. AROMATEST reduces the conversion of testosterone to estrogen by binding to and disabling the aromatase enzyme. Thereby, helping to naturally increase testosterone levels and lower estrogen for enhanced muscle building and male performance. 

It is a supplement that can be used for natural, or enhanced athletes. If you are natural and looking to increase testosterone and inhibit estrogen, then you can use AROMATEST. But, if you are not natural, or if you are on TRT, and experiencing higher estradiol levels than you would like, AROMATEST is something that can help out. 

Ingredients

AROMATEST is formulated with a proprietary prenylflavonoid extract of Xanthohumol (XN) and 8-prenylnaringenin (8-PN), and research shows that these two natural compounds are the most powerful aromatase inhibitors available. Further improving the potency and efficacy of these compounds, AROMATEST uses a super-bioavailable lipophilic delivery system making it truly stand about above other aromatase inhibitors.

As far as other ingredietns, AROMATEST includes polyglycerol esters of fatty acids and hydroxypropylmethyl-cellulose (vegetable capsule material).

Servings and Price

AROMATEST contains 500mg of OctraPren per serving, and each serving size is one gel capsule, which you can take in the morning with your breakfast.

When looking at the price of this supplement, keep in mind that you are getting a testosterone booster mixed in with an all natural, yet still potent aromatase inhibitor. That being said, it is basically a two-in-one product, and with 30 servings, you will pay $59.99!

Many other aromatase inhibitors are that price on their own, and testosterone boosters are not cheap either, so essentially you are getting both together for a great price.

Check out our individual review for AROMATEST!

Aromatase Inhibitors FAQs

Do I need an aromatase inhibitor with TRT?

While in many cases an aromatase inhibitor paired with TRT is ideal, this will depend largely on what your bloodwork says, so it is best to consult with your physician to see where you are at and what your body needs.

Is AROMATEST safe to use with TRT?

Yes, AROMATEST is a natural aromatase inhibitor that can be paired with TRT without any issues.

Is AROMATEST effective? 

When it comes to your estrogen levels, you do not want to mess around. A lot of times, aromatase inhibitors will not be prescribed alongside TRT even though you may have higher estrogen levels, so finding an over the counter alternative is the next best thing. AROMATEST is a great option that will truly keep your hormones balanced while using TRT.

Wrap Up

Overall, aromatase inhibitors with TRT is something that is not talked about enough. Testosterone replacement therapy is becoming more common, and it can certainly raise your body’s estrogen levels, so you want to keep that under control to avoid nasty side effects. While an aromatase inhibitor may not be the easiest or cheapest thing to get, products like AROMATEST save the day and keep your estrogen under control while on TRT.

Follow us on Instagram, Facebook, and Twitter for more insight into bodybuilder’s training and diet!

The post Best Natural Aromatase Inhibitor During Testosterone Replacement Therapy appeared first on Generation Iron Fitness & Strength Sports Network.