Nick Walker is ready for the 2023 Olympia. Can he improve upon his top-three finish?
Pro bodybuilder Nick Walkeris preparing to compete during the 2023 Olympia. After a top-three finish during last year’s competition, The Mutant is looking to improve his standing on the scorecard. Recently, he shared a massive physique update and his weight six weeks out of 276 pounds.
In a relatively short amount of time, Nick Walker has become one of the most anticipated bodybuilders in the IFBB Pro league. His massive size and conditioning have been lauded by fans and experts ever since he came onto the scene. Fast forward to 2022, Walker earned a third place finish at the 2022 Olympia – only behind champion Hadi Choopan and Men’s Open newcomer Derek Lunsford.
Nick Walker than jumped into the 2023 Arnold Classic just three months later. He brought a physique that was clearly more conditioned than his Mr. Olympia appearance but was perhaps slightly smaller and less full – reducing his famous “freak factor.” Due to this, he fell just short and landed second place.
“6 weeks out morning shots, 276 this morning.
Front lat spread is improving, more work to be done but it’s coming in.”
The Men’s Open division is set to be elite once again come November and Walker is expected to be one of the competitors that highlights the event.
Nick Walker Instagram (@nick_walker39)
Can Nick Walker Win The 2023 Olympia?
The Olympia is just weeks away and competitors are putting the final touches on their physique. Others are beginning to speculate on who will show up in the best shape possible. This includes a former champion.
Big Ramymight not be competing during the 2023 Olympia but will keep an eye on the show come November. After announcing that he will not be part of the event, the former champion shared who he believes could be in the top five this year and Walker is part of the bunch.
“IF YOU NEED MY NUMBER FIVE, I THINK HUNTER CAN MAKE SOMETHING GOOD BECAUSE HIS LAST TWO SHOWS. OH MY GOSH. YOU KNOW WHAT, MAYBE YEAH, BETWEEN NICK AND HUNTER.”
Derek Lunsford is another bodybuilder who spoke out about the upcoming event. After his runner-up finish in 2022, Lunsford believes he will battle for the title once again. Lunsford was bested by Choopan back in December. He also believes that Walker and Samson Dauda will battle for third place.
All questions will be answered in six weeks when the 2023 Olympia weekend arrives in Orlando.
Fabio reflects on his surprising friendship with Tony Pearson – including training together and giving advice on attracting women
Watch the new exclusive clip fromDRIVEN: The Tony Pearson Story– available October 6th on digital!You can pre-order the film today right here. In this clip, the famous Casanova, Fabio, trains with Tony Pearson and also shares the kind of advice he would give to Tony to help him seduce women. You can watch the full clip above!
DRIVEN: The Tony Pearson Story is just a little over a week away from its October 6th release date. Generation Iron Network has released an exclusive clip from the film showcasing a notable name who appears in the film – Fabio. Known for his long hair, fantastic physique, and stunning good looks, Fabio struck a surprising friendship with Tony Pearson during his prime bodybuilding years.
Sharing a passion for physique fitness, the two individuals couldn’t have been further apart in terms of personality and temperament. Despite this, a powerful friendship was formed. And yes, Fabio did help give Tony flirting advice for picking up women.
Hardcore training with Fabio and Tony Pearson
As one of the most recognizable models, Fabio certainly needed to maintain an impressive physique as part of his career. It doesn’t hurt that he also personally loves training and bodybuilding. So it was a natural fit when he connected with Tony Pearson. Coming from the competitive bodybuilding world, Tony was able to bring a more hardcore philosophy to Fabio’s workouts. He would share tips to help Fabio bring his physique to the next level.
In the clip, Fabio describes the intense training sessions and heavy lifting that they would both do in their prime. He says that the workouts were so intense that they would sometimes have to “carry each other out of the gym.” Because it was so hard to walk after pushing so hard on the weights.
The Fabio effect
Of course, while Tony Pearson was sharing bodybuilding tips, Fabio was able to help share some tips of his own – with attracting women.
Fabio describes how Tony Pearson was, and still is, a gentle and somewhat shy person. So when he would speak to women, he would deliver some truly corny pickup lines. Fabio mentions some all-timers such as, “We are so opposite… opposites attract.” The kind of line, as Fabio points out, that women hear over and over again.
So what was the advice that Fabio gave Tony Pearson to help him with meeting women? Fabio knew the real Tony Pearson from their friendship. He understood that Tony was a kind, gentle, caring, and amazing person. So Fabio’s key advice to Tony was to be himself.
There are a lot of jerks out there – and so the quality of Tony Pearson would be enough to make any woman happy. So if he could simply be himself and avoid being so shy – he would have incredible luck meeting women.
And, as the director of the film chimes in at the end of the clip… it doesn’t hurt to have Fabio by your side.
DRIVEN: The Tony Pearson Story Synopsis
Tony Pearson was once called the “Michael Jackson of Bodybuilding” due to his appearance and incredible posing routines. He became an icon that helped define professional bodybuilding in the 1980s.
Now Tony enters his final competition at the age of 63 while also recalling the harrowing child abuse that led to his inner, and ultimately outer, strength. DRIVEN shows how a person can rise above their situation and be stronger physically, mentally and spiritually… simply by picking up a weight.
How To Watch
DRIVEN: The Tony Pearson Story will be available October 6th, 2023 on all major digital platforms including Apple TV, Amazon Video, Google Play, VUDU, and Vimeo on Demand.You can pre-order the film today right here or by clicking the banner below.
Bodyweight skull crushers require some serious triceps strength.
Bodyweight training utilizes your bodyweight as resistance, eliminating the need for equipment. Bodyweight exercises are a convenient option for weightlifters to give their joints a break from weights while still allowing them to focus on building strength and muscle. In this exercise guide, we’ll delve into the benefits of bodyweight skull crushers and show you how to do them to explode your triceps.
People usually do this routine with barbells, dumbbells, or kettlebells. Resistance bands and the cable machine can also provide resistance when doing them. The bodyweight skull crusher works the same muscles as all the above but uses your bodyweight. In this guide, we look at the benefits of doing the skull crusher with no equipment and the proper way to perform it to maximize your gains. We also answer popular questions that athletes have about this exercise and share alternatives you can try out.
Bodyweight Skull Crushers Techniques and Muscles Worked
The bodyweight skull crusher brings resistance from an overhead position to your skull. Since the triceps are involved in the extension of your elbow and overhead throwing movements, these are the muscles this exercise works (1). It builds all three heads and specifically focuses on the long and lateral heads, plus your shoulders, chest, and abs.
Bodyweight skull crushers can take your gains to the next level. You can do this exercise in the gym using a Smith machine or squat rack to support and make the movement more manageable due to the incline. However, since we said no equipment, here’s a step-by-step guide on how to do a bodyweight skull crusher on the floor.
Get an exercise mat and get into a plank with your elbows forward.
Keeping your back straight, brace your core, and retract your shoulders. Keep your head directly above your hands. This is your starting position.
Contracting your triceps, push your body off the floor and back slightly until your arms are almost locked. Squeeze your triceps at the top of your movement.
Drop down slowly to return to the starting position and complete your rep.
Repeat for as many reps as you desire.
Benefits
The bodyweight skull crusher offers the same benefits as weighted skull crushers, which include strength and muscle growth. Below are some gains you can look forward to when doing them.
Bigger Triceps
The bodyweight skull crusher is an exercise that targets your triceps and encourages muscle growth. They increase the strength of your triceps, which also builds your overall arm strength. Since the triceps make up two-thirds of your arms, you want to focus on the posterior muscles of your arms.
Body Control
Bodyweight skull crushers, like all other bodyweight movements, demand spatial awareness throughout your range of motion. This leads to a better mind-muscle connection, which research shows leads to greater muscle growth in the triceps (2). You don’t get the same full-body awareness when doing weighted skull crushers.
Convenience
To do this version of bodyweight skull crushers, you don’t need any equipment. This makes it easy to do on the go or anywhere as long as you have enough space for your body. So the next time all the free weights in the gym are in use, you could try this variation.
Joint Friendly
Weighted skull crushers can put a lot of stress on your joints. This can be problematic, especially for places like your elbows. Bodyweight skull crushers are more joint-friendly, mainly because the external load is nonexistent.
Carryover to Bench Press and Other Upper Body Exercises
Skull crushers build muscles and strength in your triceps. This can help you do better in upper body exercises like the bench press, which use your triceps muscles as a secondary muscle group. This 2020 research shows how targeting your triceps with routines like the bodyweight skullcrusher can lead to better form (3).
Bodyweight Skull Crusher Alternatives
Will you be adding the bodyweight skull crusher to your workout? We recommend you give them a try. The benefits and gains are numerous! But below are other bodyweight exercises that you could also add for variation.
Diamond Pushups
Diamond pushups mainly build your triceps. However, they also recruit the pecs, abs, and delts. In addition, lower body muscles like the quads, glutes, and hamstrings are engaged for support and to keep your body stable.
Bench Dips
Bench dips are great for your triceps, as those are the muscles they primarily build. However, this exercise also targets your anterior delts and pecs. To do this routine, you only need a bench.
Ring Dips
Ring dips are great for triceps, anterior delts, and pecs. However, you require some level of expertise to do this exercise. Due to the stabilization that they need, they’re also great for your core muscles.
FAQs
Are bodyweight skull crushers effective?
Bodyweight skull crushers are an effective way to train your triceps and increase your arm strength. They are also convenient and place less stress on your joints than the weighted variation.
How to do skull crushers with your bodyweight?
Using your bodyweight, you can use a Smith machine, a squat rack, or an exercise mat on the floor to do skull crushers. Check the guide above for the version with exercise mats (the most challenging one).
What muscles do bodyweight skull crushers work?
Bodyweight skull crushers mainly build the triceps and focus on the long and medial heads. However, your delts, pecs, and core also play a role and are affected by this routine.
Kholinne, E., Zulkarnain, R. F., Sun, Y. C., Lim, S., Chun, J. M., & Jeon, I. H. (2018). The different role of each head of the triceps brachii muscle in elbow extension. Acta orthopaedica et traumatologica turcica, 52(3), 201–205. https://doi.org/10.1016/j.aott.2018.02.005
Calatayud, J., Vinstrup, J., Jakobsen, M. D., Sundstrup, E., Brandt, M., Jay, K., Colado, J. C., & Andersen, L. L. (2016). Importance of mind-muscle connection during progressive resistance training. European journal of applied physiology, 116(3), 527–533. https://doi.org/10.1007/s00421-015-3305-7
Stronska, K., Golas, A., Wilk, M., Zajac, A., Maszczyk, A., & Stastny, P. (2022). The effect of targeted resistance training on bench press performance and the alternation of prime mover muscle activation patterns. Sports biomechanics, 21(10), 1262–1276. https://doi.org/10.1080/14763141.2020.1752790
Chris Pratt claimed that his trainer had him on an insane plan, including an unhealthy amount of water.
There is good and there is bad but too much of anything can harm the human body. That includes water. The main source of hydration and health in many ways can be harmful to humans if they use it in excess. Actor Chris Pratt allegedly drank an insane amount of water during prep for his roles.
Pratt played Peter Quill in Guardians of the Galaxy nearly a decade ago and the franchise has been wildly successful. Now, there is another version of the movie here in 2023 so Pratt’s prep for the role has resurfaced.
During an interview with Vanity Fair, Pratt admits that he was advised to drink one glass of water for each pound of bodyweight. At the time, he was around 220 pounds, which means he drank 220 glasses of water each day.
“I was peeing all day long, every day. That part was a nightmare.”
To put it into perspective, it is recommended that men drink around 3.7 liters per day, which is one gallon, while women are advised to drink 2.7 liters. According to Daily Mail, experts calculated that this much water would add up to almost 57 liters and is the. equivalent of 15 gallons.
The story was shared on social media and it sparked a response from Ryan Marino, who is a toxicologist. According to Marino, drinking this amount of water would not be possible and if it happens, it is very dangerous.
“Hi! Poisoning doctor here! This is not possible and is literally how you get water poisoning, which is really, rally dangerous to do cause it’s really, really bad. He absolutely did not do this, and you should not do this, too!”
Hi! Poisoning doctor here! This is not possible and is literally how you get water poisoning, which is really, really dangerous to do cause it’s really, really bad. He absolutely did not do this, and you should not do this, too! https://t.co/tfSPrSTloz
Water poisoning is rare but possible when an immense amount of water enters the body in a short period of time. Water moves into brain cells and cause them to swell. When this happens, symptoms of intoxication emerge including confusion, disorientation, nausea, and vomiting.
A case report by the National Library of Medicine into the death of a 64-year-old woman, who drank 30-40 glasses of water the night before her death, explained the dangers further.
“Water intoxication provokes disturbances in electrolyte balance, resulting in rapid decrease in serum sodium concentration and eventual death. The development of acute dilution hyponatraemia [low sodium] causes neurological symptoms because of the movement of water into the brain cells, in response to fall in the extra cellular osmolality.”
If Chris Pratt did drink this amount of water consistently during prep, it is a dangerous method that can have severe ramifications.
Bodybuilding certainly has seen countless amounts of top notch talent to have graced the bodybuilding stage. Household names include those such as Arnold Schwarzenegger and Ronnie Coleman, but one name that is making an unlikely comeback at 66 years old is none other than Tony Pearson. Nicknamed the “Michael Jackson of Bodybuilding”, Tony Pearson is the subject of an upcoming Generation Iron documentary. But, who is Tony Pearson?
With the new film coming out, pushing Tony Pearson back into the spotlight, let’s take a look at the bodybuilder who was mentored by Arnold Schwarzenegger. Below is a complete breakdown of Chris Bumstead’s profile, stats, biography, training and diet regimens.
Full Name: Tony Pearson (Golden Era Bodybuilder)
Weight
Height
Date Of Birth
205 – 215 lbs
5’8″
1957
Division
Era
Nationality
Bodybuilding
1970s, 1980s, 1990s
American
Tony Pearson’s Intro to Bodybuilding
Bodybuilding was not something that he had always thought of doing. Starting out as a high school wrestler, Tony Pearson had suffered a knee injury during his career. To help with the recovery process, his coach had introduced him to strength training, and Tony had fallen in love with it, this is how he discovered bodybuilding. From there, he put on 20 lbs of muscle mass and realized his potential in the sport of bodybuilding.
From there, Tony decided that he would pursue a future in the sport, and back in the 1970s, also referred to as the Golden Era of bodybuilding, California was the capitol for this endeavor. By the time Tony had arrived in Venice Beach to train at Gold’s Gym, Arnold Schwarzenegger had just won his 6th Olympia title.
Schwarzenegger was impressed by Pearson’s physique and almost spot-on resemblance to the King of Pop, Michael Jackson, and took him under his wing, even helping Pearson begin his competitive career.
Tony Pearson’s Contribution to the Sport
Pearson won several titles like the Mr. Universe and the Mr. World, but he contributed heavily to the idea of couples bodybuilding. In 1979, Joe Gold asked Tony Pearson to pose with Lisa Lyons on stage, which was the first time in history that a man and woman posed on the bodybuilding stage together.
From there, Tony dedicated a lot of his time to couples bodybuilding, and from the years of 1982 through 1988, Pearson went on to win six pro-mixed-world titles. Pearson certainly carved a unique mark into the sport of bodybuilding, but Arnold Schwarzenegger helped boost his career immensely.
Arnold Schwarzenegger and Tony Pearson
Image via Instagram @schwarzenegger
As stated above, Arnold Schwarzenegger took Tony Pearson under his wing when Tony originally arrived in Venice Beach. Arnold had noticed how hard Tony was training and the (at the time) 6x Mr. Olympia had approached the young bodybuilder, giving him advice and helping him during his training sessions. However, it was much more than just taking Tony through a couple workouts.
Arnold ended up giving Tony Pearson the address of none other than Joe Weider. Now, Joe Weider was the one who founded the IFBB pro league, and the Mr. Olympia contest, and mentored Arnold Schwarzenegger. The Mr. Olympia champion had told the young bodybuilder to go ahead and contact Joe Weider. “Go there, tell him that I sent you. He should write an article on you for his magazine Muscle Builder.” Arnold’s book, The Encyclopedia of Modern Bodybuilding, also featured Tony Pearson.
Joe Weider’s Verdict on Tony Pearson
The young 19 year old Tony had to take 3 buses just to get himself to Joe Weider’s house, and from Tony’s point of view, Joe seemed disappointed in the fact that Arnold had sent him there. Joe turned to his friend Jack, instructed him to write an article on Tony, and then walked away. In Tony’s words, the two had never gotten along after that, and Tony spent the rest of his career feeling as though he was trying to prove something.
Banned From the IFBB
Tony Pearson did tons of amateur shows after the encounter with Joe Weider, winning a good amount of them. However, in 1978 he was suspended, and went broke. Luckily he was invited to South America to guest pose, but it was not in an IFBB sanctioned show, so the IFBB had threatened to ban him for life Pearson posed. So, he posed.
After receiving the ban from the IFBB, he got a call from Rhode Island for another guest posing, and he did it. Someone there was so impressed with Pearson, that they drove him to the Mr. World competition the following week, where he won and earned his professional status in a WABBA sanctioned competition.
Eventually, after a few more shows, Pearson wrote a letter to the IFBB and they reinstated him, where he would be competing from there on out. However, a very important judge had told Tony at an IFBB sanctioned show that he would never win a show. Despite that unfortunate news, he continued to give it his all and compete. You can check out the rest of the interview with Tony Pearson below:
Competition History
1976 AAU Gold’s Classic Teen overall winner
1976 AAU Gold’s Classic Teen, Short1st
1977 AAU Junior Mr. USA Short 3rd
1977 AAU Mr. Los Angeles Junior1st
1977 AAU Mr. Southern California Junior 1st
1978 AAU Mr. America overall winner
1978 AAU Mr. America Medium 1st
1978 AAU Mr. California Short 1st
1978 AAU Junior Mr. America Medium 1st
1978 AAU Junior Mr. America overall winner
1978 AAU Junior Mr. USA overall winner
1978 AAU Junior Mr. USA Medium 1st
1979 WBBG Olympus winner
1979 NABBA Mr. Universe Medium 2nd
1979 WBBG Pro. Mr. World winner
1979 WABBA World Championships Medium 1st
1979 WABBA World Championships overall winner
1980 NABBA Universe Pro. winner
1980 WABBA World Championships Professional 3rd
1980 WABBA Pro. World Cup 5th
1981 IFBB Canada Pro. Cup 4th
1981 IFBB Grand Prix Belgium 6th
1981 IFBB Grand Prix Wales 5th
1981 IFBB Universe Pro. 3rd
1981 WABBA Pro. World Cup 7th
1981 IFBB World Grand Prix 4th
1981 IFBB World Pro. Championships 3rd
1982 IFBB Night of Champions 6th
1982 IFBB World Pro. Championships 6th*
1983 IFBB Grand Prix Denver winner
1983 IFBB Grand Prix England 4th
1983 IFBB Grand Prix Las Vegas 6th
1983 IFBB Grand Prix Portland 2nd
1983 IFBB Grand Prix Sweden 6th
1983 IFBB Grand Prix Switzerland 6th
1983 IFBB World Pro. Championships 8th
1984 Canada Pro. Cup 3rd
1984 IFBB Olympia 12th
1984 IFBB World Grand Prix 3rd
1985 IFBB Night of Champions 9th
1985 IFBB Olympia 12th
1986 IFBB Los Angeles Pro. Championships 5th
1986 IFBB Night of Champions 4th
1986 IFBB World Pro. Championships 9th
1987 IFBB Night of Champions did not place
1987 IFBB World Pro. Championships 8th
1988 IFBB Grand Prix US Pro. 6th
1988 IFBB Niagara Falls Pro. Invitational 5th
1988 IFBB Night of Champions 8th
1988 IFBB World Pro. Championships 8th
1989 IFBB Grand Prix France 11th
1989 IFBB Grand Prix Germany 9th
1989 IFBB Grand Prix Spain 9th
1989 IFBB Grand Prix Spain (2) 9th
1989 IFBB Grand Prix Sweden 11th
1990 IFBB Arnold Classic 6th
1990 IFBB Houston Pro. Invitational 6th
1990 IFBB Ironman Pro. Invitational 8th
1991 WBF Grand Prix 11th
1993 IFBB Chicago Pro. Invitational 13th
1993 IFBB Night of Champions did not place
1993 IFBB Pittsburgh Pro. Invitational 16th
1994 IFBB Ironman Pro. Invitational 14th
1994 IFBB San Jose Pro. Invitational 16th
Training
Tony is a big believer in the mind muscle connection, stating that when he does a movement such as the bicep curl, he is not just hoping for his biceps to grow, he is connecting the mind the muscle on every rep. That being said, he uses strict form, lighter weights, and higher volume for his workouts. Typically, his sets will consist of 8-12 reps, sometimes going higher when he was closer to competition.
Diet
Tony Pearson always stayed close to competition shape year round, meaning low in body fat but maintained a good amount of muscle mass, and even now he is still lean. He eats very low fats and carbs, with his main food sources consisting of whole foods such as chicken breasts, ground turkey meat, egg whites with a couple of yolks, asparagus, broccoli, two apples a day and one grapefruit with very little brown rice.
Tony Pearson still maintains an awesome physique at 63 years old, posting a video to his Instagram in July of 2023 hitting a front double bicep at Muscle Beach. Pearson’s biceps are still incredible.
Driven: The Tony Pearson Story
While this article details a few aspects of Tony Pearson’s life, Driven: The Tony Pearson Story, is the true, full story. Tony did not have an easy life, and Driven shows how one person can rise above their situation and be stronger physically, mentally and spiritually, by simply picking up a weight.
Driven will be streaming on Vimeo, iTunes, Amazon, and Google Play on October 6th, 2023. Check out the trailer for Driven: The Tony Pearson Story below:
Wrap Up
Tony Pearson, the Michael Jackson of bodybuilding, did not have an easy life growing up and that is certain. However, despite trials and tribulations, he still contributed very much to the sport of bodybuilding, especially for that of couples posing. On October 6th, you will be able to see the full story of Tony Pearson, in the movie Driven: The Tony Pearson Story.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Night Shred Black ingredients help put you to sleep, keep you asleep, and burn body fat in the process
Trouble sleeping is something that many people struggle with each night, and it can be detrimental to your gains. Sleep is important for recovery and building muscle mass, but also for burning off unwanted body fat. However, with a supplement like Night Shred Black from Inno Supps, you can get a deeper sleep while simultaneously priming the body to start shedding off that excess body fat.
What is Night Shred Black? This supplement helps to put you to sleep faster and keep you there longer, without the grogginess in the morning. It also helps prime the body to start the fat-burning process, and we will get into all of this and how it can help you.
Let’s dive in.
How Does Sleep Affect Progress?
When it comes to your progression, sleep is one of the most important components. Though you may not think so, getting the proper amount of sleep helps your body to generate muscle-building hormones such as testosterone and human growth hormone (HGH). Aside from building muscle, these hormones help to regulate the amount of body fat you have on your frame.
That being said, it is crucial to get the proper amount of sleep if you want to put on muscle mass and burn fat.
Things That Cause Sleep Problems
Now there are a variety of factors that can hurt the amount of sleep you are getting each night. One of those factors is your caffeine intake. If you are consuming too much caffeine each day, whether that be in the form of energy drinks, pre-workout supplements or even caffeine pills, that will keep you up at night. Also, timing your caffeine intake is crucial, because if you are taking in a caffeinated supplement too close to your bedtime, chances are you’ll be losing some sleep.
Another factor that can cause sleep problems is stress. Stress can sprout from anything, relationship issues, work life, home life, and so on, and that can carry over into your sleep schedule. Many of us have stayed up all night with something or someone on our minds and lost sleep. If this continues to happen, it can cause some serious problems for your gains.
Aside from that, other factors can have a detrimental impact on your sleep schedule such as alcohol intake, your diet, and even training regimens. So, what do you do when you can’t sleep?
Sleep Supplements
Sleep supplements can come in many forms, such as melatonin-based supplements or even CBD. These products are designed to put you into a deep sleep and keep you there for a total of eight hours. The problem is, a lot of times these supplements will leave you feeling groggy and grumpy the next morning which is certainly less than ideal, but is there an alternative?
Night Shred Black contains the most revolutionary and cutting-edge sleep-inducing ingredient, Zylaria™, along with powerful metabolism-boosting ingredients to curb nighttime cravings and accelerate the fat‐burning process.
The solution to going to sleep, staying asleep, and priming your body to burn fat is Night Shred Black, from Inno Supps. It works to curb your cravings as well as boost your metabolism. Night Shred Black contains a list of natural ingredients, including the potent sleep-inducing ingredient, Zylaria. Then other ingredients are included for relaxation for a good night’s rest.
Let’s pick it apart.
Ingredients
Nighttime Recovery Compound: This consists of GABA, chamomile, flower powder, passionflower, herb powder, and Valerian Root Powder. This is referred to as “nature’s valium.”
Deep Relaxation Compound: This includes Xylaria nigripes mycelia (Zylaria). Zylaria is the most prominent ingredient in Night Shred Black, and what it does is calm down the central nervous system which gives the body and mind a sense of relaxation and bliss. It does so by increasing GABA, the natural claiming neurotransmitter, which helps to reduce the time to fall asleep, and also increases the duration of your quality sleep.
PM Fat-Burning Complex
CLA, grains of paradise, l-carnitine, l-tartrate. These support the fat-burning process in the body by boosting your metabolism, as well as your immune system.
Mood Enhancement Complex
5-HTP and l-tryptophan. Both amino acids play a role in the production of serotonin, a neurotransmitter that regulates mood and emotions in the brain.
There is a small amount of melatonin used as an ingredient in Night Shred Black for sleep aid.
To break down the ingredients a bit further, GABA, valerian root, and Zylaria put you in a zen state and promote high-quality sleep. The addition of Grains of Paradise and CLA will simultaneously maximize fat-burning and curb your cravings before bed. Night Shred Black also includes ingredients such as passionflower and chamomile, which are all effective at helping you relax and fall asleep.
How to Use
Inno Supps recommends taking two easy-to-swallow capsules of Night Shred Black 30 minutes before bed to help put you into REM sleep quicker so you wake up refreshed with no morning grogginess. Inno Supps suggests taking the supplements for a minimum of 90 days for maximum results.
Price
Night Shred Black can be found on the Inno Supps website for $44.99 for 30 servings. Considering you are getting a sleep aid and a fat burner in one, that is a great deal.
Our Verdict on Night Shred Black
Our team at Generation Iron tried out Night Shred Black for some time, and it did not disappoint. We instantly noticed better sleep and woke up feeling refreshed, but it also helped us avoid cravings. Aside from that, you may think that something aimed at burning fat in the nighttime will have you waking up sweating, but we did not experience that at all.
Premium priced option (but is also two supplements in one)
Overall, Night Shred Black had us feeling refreshed and well-rested during our entire trial period.
FAQs
You may have some questions regarding sleep, sleep aids, and Night Shred, so let’s discuss.
How do I know I need a sleep aid?
When it comes to knowing it is time for a sleep aid, this will likely come after numerous restless nights.
Are sleep aids safe?
Yes, most sleep aids are safe if they have natural ingredients in them, such as Night Shred Black. However, it is always good to consult with a physician before utilizing any supplements.
Can I take Night Shred Black just when I can’t sleep?
You can use Night Shred Black on restless nights, however, it is best to take it regularly to achieve the best results with sleep and weight loss.
Night Shred Black Wrap Up
Overall, sleep is far more crucial for your progression than you may think. Sleep helps to promote muscle growth as well as burn fat, so don’t get caught staying up all night, every night. Sleep aids can leave you feeling groggy in the mornings, which is why Night Shred Black from Inno Supps is our favorite, get all of the benefits of a fat burner and sleep aid in one, effective supplement.
What do you think of Night Shred Black?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
This pre-workout supplement is uniquely powerful and built to transform results.
How many pre-workout supplements have you tried that just haven’t cut it? There are so many within the supplement market and with such saturation, it can be difficult to tell who is telling the truth and who is in it for just profit. The right pre-workout supplement will give you everything you need such as energy, muscle pumps, and more to take your workouts to the next level. And with our busy schedules, we want a product that will work for us, not against us. Cellucor C4 Dynasty MMXX is built to transform your results so you get only the best when it comes to unique power and serious gains.
A good pre-workout, and one worth taking, will of course give you energy and burst through any fatigue that may get in your way, but when it comes to building strength and increasing stamina, a pre-workout should also help you here. Clean ingredients work to benefit your health as well as performance, so don’t settle for anything less than great. C4 Dynasty can do this and much more as a powerful and supercharged pre-workout able to take your gains to new heights.
Cellucor C4 Dynasty MMXX is a supercharged formula with 18 active ingredients to offer unique power, extra pump support, and better muscular endurance.
Cellucor is a leading sports nutrition brand creating award winning products that are quality you can trust in. With a focus on creating the best supplements for athletes everywhere matched by prompt customer service, Cellucor is on a mission to better the lives of their consumers with top tier supplements, amazing benefits and results, and quality care.
C4 Dynasty MMXX Highlights
Cellucor C4 Dynasty MMXX is a uniquely powerful and supercharged formula engineered to transform your gains to see those desired results. This pre-workout combines cutting-edge innovation and leading industry research and expertise to send your performance to the next level. With 18 active ingredients, including 10 patented ingredients, one scoop of this pre-workout will offer explosive energy, powerful muscle pumps, and amplified muscular endurance to lead the way when it comes to pre-workout supplements.
Ingredients
Dynasty Triple Citrulline Complex
Citrulline Malate: Can improve strength and power while working to decrease muscle fatigue (1).
L-Citrulline: Will increase L-arginine in the blood which in turn increase nitric oxide (2).
Citrulline Nitrate: Improves vascular function and exercise performance.
Creatine Hydrochloride: Can increase strength, power, and muscle mass while also aiding in recovery.
Creatine Nitrate: Enhances power output, oxygen flow, and endurance (4).
Beta-Alanine: Improves muscle strength and aerobic endurance while also reducing lactic acid build-up from exercise (5).
Taurine: Boosts exercise performance while supporting and protecting your metabolism and skeletal system.
N-Acetyl-L-Tyrosine: Increases cognition and alertness while improving mood and weight loss.
Caffeine Anhydrous: Works to increase energy and your level of alertness while decreasing fatigue. Can also stimulate weight loss by kickstarting your metabolism (6).
Violet Crown, Icy Blue Razz, Fruit Punch, Strawberry Lemonade
Best Way To Take
Take 1 scoop with your desired beverage of choice.
Price, Flavors & Effectiveness
Cellucor C4 Dynasty is that supercharged formula with amazing ingredients to increase energy, muscle pumps, and muscular endurance so you only get the best when looking to boost your workouts and see those desired results. With 20 servings per container, 1 scoop of this powerful pre-workout thrown into your shaker cup will pump you with these powerful ingredients so your gains increase ten-fold. Four great flavors in Violet Crown, Icy Blue Razz, Fruit Punch, and Strawberry Lemonade ensure you never grow bored with the taste.
Pros
Supercharged formula with unique power
18 active ingredients, 10 of which are patented
Cutting edge innovation and a decade of industry leading research and expertise
Great benefits to energy, power, muscle pumps, and muscular endurance
Cons
Premium priced option
Does contain caffeine for those sensitive or avoiding it
Price: $69.99
FAQs
You may have some questions regarding C4, or pre-workout as a whole, so let’s take a look and answer some.
Can I use pre-workout instead of morning coffee?
If you like caffeine in the mornings, but are not a huge fan of coffee, then pre-workout could be a good option for you to wake up in the mornings. However, if you are using one that includes the ingredient beta-alanine, you will get that itchy feeling that comes with it, so be wary.
Is C4 safe?
While C4 is filled with quality ingredients, it is always worth noting that not everyone can handle things such as caffeine, so it may be worth consulting with a physician before using this pre-workout supplement.
When should I take C4?
C4 could be taken when you are going to the gym, as it is a pre-workout designed to not only increase energy, but also give you muscular pumps, increase muscular endurance, and power output.
Overall Value of C4 Dynasty
Cellucor C4 Dynasty MMXX is a supercharged pre-workout formula designed to give you the best when it comes to energy, muscle pumps, muscular endurance, and power. With amazing ingredients and a company like Cellucor backing it, this pre-workout is exactly what you need to see those gains come to life. What you are really getting is an innovative and powerful pre-workout supplement from a reputable company who knows the needs of athletes. Try C4 Dynasty MMXX and watch your gains take off today.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Cellucor and Envato
References
Perez-Guisado, J.; Jakeman, P. (2010). “Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness”. (source)
Gonzalez, A.; Trexler, E. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Kerksick, C.; Wilborn, C.; Campbell, C.; Harvey, T.; et al. (2009). “The Effects of Creatine Monohydrate Supplementation With and Without D-Pinitol on Resistance Training Adaptations”. (source)
Galvan, E.; O’Connor, A.; Goodenough, Y.; Dalton, R.; et al. (2015) .“Effects of 28 days of two creatine nitrate based dietary supplements on bench press power in recreationally active males”. (source)
R.; Saunders, B.; Ball, G.; Harris, R.; et al. (2012). “Effects of B-alanine supplementation on exercise performance: a meta-analysis”. (source)
McLellan, T.; Caldwell, J.; Lieberman, H. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Jay Cutler believes the battle for the top spot in the 2023 Olympia is up for grabs!
Jay Cutleris a bodybuilding legend who put together a great career on stage and is continuing his work in the sport in retirement. Cutler stays active on social media and discusses the current state of bodybuilding often. Recently, he went into the 2023 Olympia and talked who could potentially knockoff reigning champion Hadi Choopan.
Choopan won his first Olympia title in 2022 after years of finishing in the top three. He put together one of the best packages he has in his career and it led to gold. Now, he is one of the favorites entering November’s show but the Men’s Open division is as loaded as ever.
“Hadi winning the Olympia last year, people still were like ‘oh, his back wasn’t what it used to be.’ Dude, who cares? It was the best overall package. In my opinion, he looked better like that than he did the other three years.”
During a recent episode of Cutler Cast, the bodybuilding legend went into who could take down Hadi Choopan and there were two big names on the list.
Jay Cutler Speaks On Derek Lunsford & Samson Dauda
Derek Lunsford impressed during the 2022 Olympia, which was his first ever show in Open Bodybuilding. He made the jump after putting on massive size following his 2021 Olympia victory in 212. Lunsford finished as the runner-up to Choopan last year and will look to take home the title.
“Derek is so wow from behind. He’s so improved. He’s on a run right now. He’s going to be very, very hard to beat this year. Here, we were saying he should have done the Arnold, right? He put himself, I’m sitting here saying now, he did everything he could to be in the driver’s seat.”
Samson Dauda is coming off a win at the 2023 Arnold Classic. He began gaining momentum leading up to the show in March and it came to fruition. The battle between Lunsford and Dauda could be for a spot in the top three this year and Cutler gives an early edge to Lunsford.
“He can beat Samson because no one is going to beat him in the front double, that waist, just that whole look. The back shots, how are you going to compete against that?
The three poses right there. That back double, it’s just so far from everyone else’s in my opinion. That gives him like an extra step ahead.”
Jay Cutler believes that Hadi Choopan will bring his best package to this show and outdo himself from 2022. If he does that, there is a good chance he will repeat as champion. For now, he is not getting much attention compared to others even though he might be putting on more size.
“I don’t know. You have to look at it, what would it do to his aesthetics? Bigger is not always better. Can he put on more size?
Once again, we’re giving him [Lunsford] so much credit and Hadi is Mr. Olympia. It’s kind of disrespectful.”
Michal Krizo is ready to break into the top eight at the 2023 Olympia.
One of the most promising bodybuilders in the Men’s Open division, Michal Krizo is on a mission to crack the top eight at the 2023 Olympia. Real name Michal Krizanek, Krizo said as much in a recent interview and also expressed that he can beat Hunter Labrada with ease.
Say one thing for Michal Krizo, say that he is confident. But it’s not without merit. The 33-year-old bodybuilder has the kind of potential to not only break into the top five but also become Mr. Olympia. But while the potential is great, it’s the execution that wins competitions.
After taking twelfth place at the 2022 Olympia, Michal Krizo is on a quest to improve his standings one competition at a time. He seems to have a healthy ego in regard to his timetable for success. At the 2023 Olympia Krizo is aiming to crack the top eight at the show, but he’s keeping his expectations in check.
“I think now it’s – my condition – it’s very good.
“Top eight. Top eight. We will see. I don’t have big expectations.”
Where some would outright say they’ll win at the next Olympia, Krizo instead has given himself a four to five-year window to get it done.
“Yes. Every bodybuilder has the dream to win Mr. Olympia I think. Maybe, I don’t know. I don’t know. But I think my full potential will be full at 37, 38 I think. Yeah, four or five years.”
In order to accomplish such a feat Krizo will have to overcome some top-flight competition. One such competitor is the talented Hunter Labrada who has cracked the top five at the Olympia in the past. But according to Michal Krizo, he views Hunter as a surmountable goal en route to a higher Olympia placing. Old rival Andrew Jacked on the other hand is a different story.
“Hunter… no problem,” said Krizo. “Jacked… it’s hard to know. But Jacked isn’t on my radar.”
Michal Krizo also mentioned his early years as a bodybuilder that got him started in his journey. He started training at fifteen and has never looked back.
“I started training when I was 15. I was very short and a small weight. When I start to train, I grow, growing my weight and when I finished school, secondary school, I was 110 kilos but when I started to train, I was 64 kilos. In four years, I gained weight around 40 kilos but naturally!”
In the interview, Krizo also mentioned how he used to train like Arnold Schwarzenegger in the past.
“I train like Arnold Schwarzenegger. I take dumbbells and normally pump. This is only, nothing more. But in one hand I lift 40 kilos… in one hand. Now I don’t know, because I am – I don’t use the strength exercises for biceps, triceps. But before, no problem.”
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.
Wilkin used close and wide-stance variations on the leg press to target different angles of his quads in his hamstring-focused workout.
Brett Wilkin was the first Men’s Open bodybuilder to qualify for this year’s Mr. Olympia after winning the Bigman Weekend Pro in Spain last year. This has given him a long time to prepare for the coveted 2023 Olympia while working with his coach, Joe Bennett. This post shows Brett Wilkin using leg press variations and hamstring-focused exercises to build his legs.
Full Name: Brett Wilkin (The Butcher)
Weight
Height
Date of Birth
199 – 280 lbs
5’9”
12/22/1987
Division
Era
Nationality
Classic Physique, Men’s Open
2010s -Till Date
American
When Brett Wilkin (nicknamed “The Butcher”) started his professional bodybuilding journey in 2012, he was more readily known as a partner to IFBB Pro bodybuilder Ivana Ivusic. She had inspired his journey into bodybuilding, and he became immersed in the lifestyle. He’s come a long way from there, starting his professional career in the Classic Physique division before switching to the Men’s Open.
Brett Wilkin has had quite the bodybuilding journey, including a fateful Chicago Pro competition in 2021, where he almost edged Hunter Labrada out of first place. While he didn’t qualify for the 2022 Olympia, he walked away with a 2023 qualification soon after. He’s looking to have a successful Mr. Olympia debut this year.
As part of his preparation, we’ve seen Brett Wilkin talk about his massive 5000-calorie-a-day diet. We’ve also seen him join forces with professionals like Iain Valliere, Nick Walker, and Chris Bumstead to train. This video, uploaded to his YouTube, shows Brett Wilkin training with Martin Fitzwater.
This leg day is about ten weeks before the Mr. Olympia competition. Wilkin and his training partner train their hamstrings, quads, calves, and other lower body muscles. Wilkin points out that this training aims to hit the hamstrings and discusses engaging the hamstrings and other muscles at the end.
“So it’s gonna be hamstring focus leg day…that is a wrap on hamstring focus day today, so it’s very hamstring focused. We got a little quads there at the end, but like I said, we did quads three days ago when we did a lot of things, eight exercises, so who knows, we are good on quads.”
Brett Wilkin started this leg training with calf raises and standing calf raises. He talks about training his calves at the beginning of his workout so that he can’t “weasel his way out of them.” The calf raises were done on a linear hack squat while standing leg raises were done on a selectorized machine.
Calf raises target the gastrocnemius and soleus muscles of the calves. They’re an excellent routine for working on your ankle stability and balance. You can also use this exercise to stretch the plantar muscles in your foot and make it more supple.
Standing calf raises specifically work on the gastrocnemius but also work on the soleus. It’s a movement that’s great for lower body training. Strengthening your calves is essential as calf muscles strain and tear more easily when weak, leading to injuries (1).
Seated Leg Curls
Brett Wilkin calls seated leg curls the “Bread and Butter” of hamstring development, and they were his following routine. Wilkin states that he favors the seated leg curl over the lying variation and does a couple of light sets to warm up. Then, he does some sets before rounding up with a drop set.
The seated leg curl is an isolation exercise for your hamstring muscles. However, they also works on your hip flexors and glutes. Doing seated leg curls increases strength and size in the muscles at the back of your thighs.
Machine Hip Adduction
Machine hip adductions primarily work on the abductors of the legs. However, this exercise also builds your glutes. They’re done on a machine and work by moving apart your thighs to train the muscles responsible for that action. Brett Wilkin does straight sets before finishing with a back-off set.
Standing Leg Curls
Standing leg curls target your posterior thigh and strengthen your hamstring muscles. When doing the standing leg curl, your abs, obliques, and other core muscles are activated for stability.
Brett Wilkin went moderate in intensity since he had already hit the hamstrings pretty hard with seated leg curls. He also explains that he and Martin Fitzwater will spot each other here to help them hit the full range of motion. Research shows that full range of motion is more effective than partial range of motion for inducing muscle hypertrophy of the lower limbs (2).
Lying Leg Curls
Lying leg curls primarily focus on your hamstrings and recruit your glutes. They also help to strengthen your glute-ham tie-in, which are the muscles that connect your hamstring and glutes. This routine is usually done on a leg curl machine; however, Brett Wilkin does this using dumbbells and states that this involves the stabilizers more.
Barbell Stiff Leg Deadlifts
The barbell stiff leg deadlift is called the straight-leg deadlift and targets your posterior chain. Muscles involved include the calves, glutes, hamstring, and back. This exercise also recruits your core muscles to maintain stability.
For this routine, Brett Wilkin uses a weightlifting belt and wrist wraps for support. He also states that he leaves this until later in his workout because the muscles are sufficiently warmed. Brett Wilkin also sniffs smelling salts before starting out light with this one and does seven reps.
Barbell Romanian Deadlifts
The Romanian deadlift works the same muscles as the stiff-leg deadlift; however, the barbell doesn’t touch the ground during it. This keeps constant tension on your muscles, leading to greater muscle growth. The Romanian deadlift also helps to strengthen your core muscles when done correctly. Brett Wilkin does two sets to failure to finish the major hamstring work for this leg day.
Leg Press Variations
Finally, Brett Wilkin and his training partner do leg press variations on a leg press machine to round up his leg day routine. This exercise targets your quads, glutes, adductors, and hamstring muscles. Brett Wilkin and Martin Fitzwater did heavy sets on an inclined leg press, switching between a close-width and a wider stance. Research shows that the inclined leg press machine primarily targets and builds your quads (3).
Green, B., McClelland, J. A., Semciw, A. I., Schache, A. G., McCall, A., & Pizzari, T. (2022). The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of the Practices and Perspectives of 20 Expert Sports Clinicians. Sports medicine – open, 8(1), 10. https://doi.org/10.1186/s40798-021-00364-0
Pallarés, J. G., Hernández-Belmonte, A., Martínez-Cava, A., Vetrovsky, T., Steffl, M., & Courel-Ibáñez, J. (2021). Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scandinavian journal of medicine & science in sports, 31(10), 1866–1881. https://doi.org/10.1111/sms.14006
Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2022). Influence of Feet Position and Execution Velocity on Muscle Activation and Kinematic Parameters During the Inclined Leg Press Exercise. Sports health, 14(3), 317–327. https://doi.org/10.1177/19417381211016357
